Kudzivirira shuga yeropa uye kuvhara nzara nemapikicha
Zvokudya zvinokambaira zvinogona kuita basa rinokosha pakugadzira kudya, kunyanya kana une chirwere cheshuga. Kana ukasarudzwa nokuchenjera, zvinopisa zvinogona kuwedzera mavitamini, zvicherwa, fiber, proteine uye mafuta ane utano pane zvaunodya. Vanogonawo kubatsira kudzivirira kudya kwechikafu uye kuderedza ropa sutu.
Kune rumwe rutivi, kutadza kwakachena kunogona kutungamirira kuwandisa kwakakwana kweakoriyori, mafuta akazara, sodium, uye shuga, izvo zvingakanganisa kushaya uremu, kuwedzerwa kweropa, nekushuga kwehuga.
Zvidzidzo zvakaratidza kuti nyoka yakasiyana-siyana inopindirana neChristmas Mass Index (BMI) nehutano hwekudya.
Zvokudya zvinokonzerwa nemiti, michero , nemiriwo zvinoratidzika kuti zvinosanganiswa nekudya kwakanakisisa uye kuderera kweBMI, asi kunwa pamapipi uye shuga inotapira zvinonwiwa zvinosanganiswa nezvokudya zvisina kunaka uye yakakwirira BMI. Nguva yekupedza zvokudya inofanira kuve yakasiyana uye inogona kusiyana maererano nemishonga , mararamiro, maitiro ekuenzanisa, uye kutapira kwega shuga.
20 Nyoka yevanhu vane chirwere cheshuga
Zvichida kubhadharira kunogona kukubatsira kuti uwedzere kudya kwako uye uremerwe uremu. Izvo zviri pasi apa zvinokonzerwa nehutano hwakawanda uye koriori uye ma carbohydrate anotungamirirwa. Choga choga chekudya chisina chekuita chine mazana anopfuura 200 makoriki uye anenge 15-30 gramu yemakrohydrate.
1 isiri mafuta mafuta echigurisi ane 3/4 kapu yeblueberries uye 1 Tapepoon chia mbeu
~ 200 makoriori, 3 g mafuta, 0 g mafuta akazara, 22 g gorohydrate, 7 g fiber, 65 mg sodium, 22 g mapuroteni
Utisi yeTurkey inoputika newacado uye tomato (2 romaine lettuce mashizha, 2 oz turkey, 1/3 avocado, 1 tanya marundi)
~ 150 makoriori, 8 g mafuta, 1 g mafuta akazara, 6 g gorohydrate, 4 g fiber, 500 mg sodium, 13 g mapuroteni
1 pepper yose (machungwa, tsvuku, ruvara, ruvara) ruvara nemaspuni maviri hummus kana guacamole kana chibage
~ 110 makorikori, 6 g mafuta, 1 g mafuta akazara, 14 g gorohydrate, 5 g fiber, 120 mg sodium, 3.6 g mapuroteni
1 duku apulo (~ 4oz) ne 1 kikapu yose yepanut butter, almond butter, bhotela yezuva kana sun butter. (Kana iwe usina nut butter spread yakasarudzwa iwe unogona kusarudza mbeu dzakasiyana-siyana kuti uwirirane nemamondi 15 emuarumondi, 25 pistachios, 14 masikati makumi mana, 12 makheti, 25 makungu)
~ 160 makorikori, 8 g mafuta, 1 g mafuta ane mafuta, 20 g gorohydrate, 5 g fiber, 60 mg sodium, 5 g mapuroteni
1 firiji yakazara yegorosi waffle ne 0% mafuta yakazara Greek yogurt uye 5 yakasanganiswa strawberries kana 2 maspuniki bluberberries, mabriberries kana raspberries.
~ 200 makoriori, 0 g mafuta, 0 g mafuta akazara, 27 g gorohydrate, 4 g fiber, 80 mg sodium, 18 g mapuroteni
20 vana karoti ne 1 kikapu yose yepanut butter
~ 180 makoriori, 8 g mafuta, 1 g mafuta ane mafuta, 23 glucidhi, 4.5 fiber, 120 g sodium, 4 g protein
1 yakatswa cucumber ne 2 tablespoons hummus kana guacamole
~ 115 makorikori, 6 g mafuta, 1 g mafuta akazara, 15 g gorohydrates, 3 g fiber, 120 mg sodium, 4 g protein
3 makapu mesclun lettuce, sipinashi kana kuti arugula (kana kusanganiswa) ne 1 oz (1/4 mukombe shredded) chikamu che mozzarella cheese uye 15 cherry cherry inoputika neBalsamic vinegar
~ 180 makori, 5 g mafuta, 3 g mafuta akazara, 17 g gorohydrate, 2 g fiber, 245 mg sodium, 10 g mapuroteni
3 mazai machena (akaoma akabika) ane tsvina ye celery
~ 100 makoriori, 0 g mafuta, 5 g gorohydrate, 3 g fiber, 160 mg sodium, 12 g mapuroteni
1 cucumber yakasanganiswa ne 1 plum nyanya, 1 oz-fat-feta feta feta, 1 teaspoon mafuta omuorivhi uye balsamic vhiniga kuti inwe.
~ 150 makoriori, 10.5 g mafuta, 4.5 g mafuta akazara, 6 g gorohydrate, 2.5 g fiber, 320mg sodium, 5.5 g mapuroteni
3 makapu air popped popcorn topped ne 2 tablespoons Parmesan cheese
~ 135 makorikori, 4 g mafuta, 2.0 g mafuta akazara, 20 g gorohydrate, 3.5 g fiber, 150 g sodium, 6 g protein
7 Triscuits (kana kuti zviyo zvinokonzera zviyo) -pamusoro uye bhandi kudikira kupararira nekuputswa parsley
~ 165 makorikori, 6.0 g mafuta, 0.5 g mafuta akazara, 25 g carhydrate, 4 g fiber, 300 mg sodium, 5 g mapuroteni
½ bhanana ine 1 mukombe wemukaka wakaderera-mafuta, 1 kapu yechando - kuwirirana (kunogona kuisa mukaka wemamondi wemasmond asina kunyorerwa kuti uponese pamakori uye makhahydrates)
~ 150 makorikori, 2,5 g mafuta, mafuta ane mafuta ane zana, 27 g carbohydrate, 1.5 g fiber, 125 mg sodium, 8 g mapuroteni
1 cup low sodium lentil yemuviri wevhu
~ 160 makorikiti, 4 g mafuta, 0,5 mafuta akazara, 24 g ghydrates, 8 g fiber, 340 mg sodium, 7 g mapuroteni
12 maarondi (asina kuiswa yakabikwa kana yakasvibirira) ne ½ -3 / 4 mukombe wose wezviyo zviyo
~ 180 makori, 7 g mafuta, 0 g mafuta akazara, 25 g ghydrohydrate, 5 g fiber, 190 mg sodium, 5 g protein
Miti yakasarudzwa uye michero: 15 maarondi, 25 pistachios, 14 mazamu makumi mana, 12 makhesi, 25 makunguti - pamwe ne 1 kushandira michero (ex: 1 duku apuro, 1 kapu yevhuniga, 1/2 bhanana, 1 1/4 mukombe strawberries)
~ 160 makorikori, 8 g mafuta, 1 g mafuta akazara, 20 g ghydrohydrate, 5 g fiber, 0 mg sodium, 5 g protein
Zvibereko kebabs : 1 kapu yemavhodonon, 1 oz feta (cubed), ½ cucumber duku. Skewer 1 cube watermonon, 1 cube feta, uye 1 slice cucumber pane imwe neimwe ye-five toothpicks.
~ 160 makorikiti, 6 g mafuta, 4 g mafuta akazara, 17 g gorohydrate, 0,6 g fiber, 300 mg sodium, 5 g mapuroteni
Kale chips (homemade) (1 cup)
~ 100 makorikori, 5 g mafuta, 6 g-carbohydrate, 2 g fiber, 70 mg sodium, 2 g protein
Savory Almonds (homemade)
~ 160 makorikiti, 12 g mafuta, 1 g mafuta akazara, 7 g gorohydrate, 3 g fiber, 307 mg sodium, 6 g mapuroteni
Crudite ne White bean, Greek Yogurt, uye Sun-Dried Tomato Spead
~ 100 makoriori, 0 g mafuta, 10 g ghydrohydrate, 3 g fiber, 55 mg sodium, 5 g mapuroteni
> Source
> Weisenberger, J. "Chii Chinoti Sayenzi pamusoro peKunwa ." Zvokudya uye Zvokudya Zvokudya July / August . 2015: 14-16. Dhinda.