Zvidzidzo zvakaratidza kuti kudya chikurusa chakakura, chakakwirira uye chinopfuvura mapurotini chikafu chinogona kubatsira kubatsira kuderedza kusviba kweropa nekurema. Icho chikonzero chikonzero ndechekuti idzi mitundu yekusarudza kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwemukati kune yakaderera mumakinhydrate Vamwe vanhu vane chirwere cheshuga vane huwandu hwehutu hwepamusoro mangwanani nokuti chiropa chinoputsa shuga usiku humwe uye masero anogonawo kunge asingagoni kurwisa insulin panguva ino.
Kunyora kudya kwekakodhidhi yepamusoro kunogona kukonzera kuwedzera kwemashuga eropa. Zvakaoma kuti sirasi yeropa iburuke paunotanga zuva rega pamwe navo vachimhanya.
Uyezve, zvidzidzo zvakaratidza kuti suga yeropa inowanzosimuka mushure mekudya kwekudya kwekudya kwemazuva ekudya, kaviri pane yakapfuura kupfuura mushure mokudya kwemasikati. High post prandial (mushure mekudya) Sirasi yeropa inogona kukonzera chido chemarbohydrate nekuti, panzvimbo yekushandisa shuga yehuni, inoramba iri muropa uye muviri unofunga kuti unoda kudya shuga (kana kuti makhahydrates) kuti uzvipire. Chimwe chidzidzo chakawana kuti vanhu vakuru vane hutano vakadya mizinga 50 g makhahydrate (somuenzaniso, 3/4 kapu inoshandiswa nekombe yekombe imwe nekabhanana ye 1/2) kudya kwaiva nepamusoro-soro glucose (shuga) mushure mekudya kwekudya kwemanheru, yakaderera shure kwemasikati, uye kuenzanisa pashure pekudya.
Zvichida ichi chikonzero chakanaka chekuedza kudya kwema carbohydrate yakadyiwa. Zvakakodzera kukohwa. Tora mabheji, zviyo, muffin, uye mascake.
Vakawanda vevarwere vangu vanondiudza kuti vanowanzozvinzwa zviri nani-vanowedzera simba uye vanogutsikana zuva rose, pavanodya gorofuhydrate yakaderera, puroteni yakakwirira yekushambidzika. Kuderedza kudya kwako kwegluidhydrate kunogona kukubatsira kuti uremerwe uremu. Kuti uedze izvi, edza shuga yako yeropa musati wasvata uye maawa maviri mushure mekudya kwako uye ona kuti ndezvipi zvokudya zvinowedzera ropa rako sutu zvishoma.
IAmerican Diabetes Association inokurudzira kuti ropa rako rinotapira rinofanira kuva 70-130 mangwanani usati wadya uye <180 maawa maviri mushure mekudya. Nhamba idzi dzinogona kuve dzakasiyana-siyana zvichienderana nezera, chiitiko chebasa uye zvimwe zvehutano; bvunza Chiratidzo chako cheDhiabetes Educator kana iwe usina chokwadi.
Iko Tsanangudzo yeChin Carbohydrate Breakfast?
Hakuchina tsanangudzo yakananga yekacheka yemakinhydrate yekutengesa nokuti kudya kwekasijidhini yakaderera isiri nguva yakasununguka. Vanhu vazhinji vanotora inenge 50 muzana yemakoriyori avo kubva kumakhahydrates . Kune mumwe munhu anodya 2 000 koriori yezvokudya, izvi zvakaenzana ne 250 magamu emakrohydrates pazuva. Kuputsa iyo kusvika muchikafu uye iyo inenge iri magiramu makumi matanhatu emakrohydrates mukati mezvokudya ne 2 mashekeri makumi matatu emagamu ehydrohydrates. Kune mumwe munhu ane chirwere cheshuga, izvi zvinogona kunge zvakanyanya kuva nemahydrohydrates. IAmerican Diabetes Association inoti hapana huwandu hwakakwana hweakoriyumu kubva kumakrobhohydrates inofanirwa kunyorerwa nevanhu vose vane chirwere cheshuga.
Pane kudaro, urongwa hwehutano hunofanira kuitwa. Mumakore angu sechiremba, ndawana kuti vanhu vakawanda vanodya zvakanaka zvinenge 45 g emahydrohydrates pamusi wekudya. Zvisinei, hapana hutongi hwepasi rose - vamwe vanhu vanogona kudya zvishoma, asi vamwe vanogona kudya zvakawanda.
Nokuda kwechikamu chino, ndichaenda girasi 30 kana pasi kana sechepasi yekhabhohydrate yekusarudza. Pasi apa uchanowana mapeji anovaka muviri, akajeka uye anonaka kuedza.
Power Yogurt Parfait
Tora granola uye michero inobatsira, uye shandisa mafuta asina kuchena echiGiriki uye michero mitsva kana yechando nokuda kweprotein yakakwirira, yakakura fiber, kudya kwekudya kunogutsa. Pamusoro nemiti yakakoswa yowedzera kuwedzera, kunakidza, mapuroteni uye mafuta ane utano. Ichi chikafu mangwanani-ngwanani chiri nyore uye chinogutsa.
- 6 oz-fat-fat Greek gurugiti (unogona kushandisa mafuta akasununguka kuti uponese pamakoriri uye mafuta kana uchida kana mafuta maduku echechi)
- 1 kapu yeblueberries mazaya * kana kuti matsva (anogona kubvisa raspberries, strawberries kana mablackberries)
- 1/4 teaspoon vanilla extract kana powder
- 1/4 teaspoon sinamoni
- 1 Tapuni yakabviswa walnuts isingagadziriswe (inogona kunge yakagadzirwa nemamondi, mbeu dzomupuru kana chero imwe michero yakasiyana)
Mirayiridzo: Ingosanganisa uye unakidzwe!
* Zapping mazai echando mu microwave inoita "mvura inonwisa" iyo inoshanda sekunakidza kwepanyama
Mashoko ezvokudya zvinovaka muviri : ~ 250 makoriori, 8 g mafuta, 2.5 g mafuta akazara, 50 mg sodium, 28 g gorohydrate, 21 g shuga, 4 g fiber, 18 g mapuroteni
Creamy Avocado Egg Salad Wrap
Mucherechedzo ine moyo inopa utano hunogutsa mafuta uye fiber - inzvimbo yakakwirira ye mayonnaise uye kunakidza kunonaka nemazai.
- * 2 mazai akaoma akaviriswa
- 1 celery stalk (chopped)
- 1 scallion (yakagurwa)
- 1/2 mukombe sipinashi
- 1/3 avocado
- 1 zviyo zvose pasi-carb kuputira
Mirayiridzo:
- Dhikirai bira mazai (anogona kuitwa usiku hwakatangira). Birai kwemaminitsi gumi kumusoro uye regai kugara. Rinya mumvura inotonhora.
- Gadzira zvigadzirwa uye uise parutivi.
- Edzai mazai uye kuwedzera avocado, nemiriwo.
- Chivharo nekuputira sipinashi uye kumusoro nezai musanganiswa.
Zvokudya zvinovaka muviri: ~ 390 makori, 20 g mafuta, 3.5 g mafuta akazara, 300 mg sodium, 30 g carbohydrate, 2 g shuga, 10 g fiber, 19 g mapuroteni
* Kana iwe une nhoroondo yeholesterol yakakwirira uye unoda kuderedza mafuta akazara iwe unogona kushandisa mazai vatsvene. Chengetai mazai yolks kwete kupfuura 4 pavhiki.
Pumpkin Quinoa Blueberry Bowl
Quinoa inotyisa glycemic index, high fiber, high protein zviyo. Icho chinhu chakakosha chinotsigira oatmeal uye inowanzoita gluten pasina. Ndinowedzera 100% yakachena pikiti nokuda kwechiwedzera vitamini A, fiber uye flavor. Dzungu ndiro simba rekudya .
Zvimwe
- 1/2 mukombe yakabikwa quinoa (shandisa purogiramu mirayiridzo yekubika mazano)
- 1/2 mukombe usina maruva wemakwenzi emuarmond
- 1/4 mukombe 100% pure purkin puree
- 1/4 kapu yeblueberries (yakanatswa kana yakachena)
- 1 teaspoon sinamoni
- 1 teaspoon nutmeg
- 1 teaspoon vanilla extract
- 1/4 mukombe yakakanyiwa walnuts kana mhemburu yemarumondi
Mirayiridzo
- Ita Cook quinoa maererano nemapakaranga mirayiridzo uchishandisa mvura. Kamwe quinoa inotyisa kuwedzera mukaka wearmond, pikisi yakachena, sinamoni, vanamina, nutmeg uye mabriji uye inomhanyisa muvhu rakasanganiswa. Pamusoro nemarumondi akaumbwa nemarumondi kana raknutswa yakagadzirwa.
Zvokudya zvinovaka muviri: ~ 355 makori, 22 g mafuta, 2 g mafuta akazara, 80 mg sodium, 29 g carbohydrate, 7 g fiber, 10 g shuga, 10 g mapuroteni
Grilled Peanut Butter uye Strawberry Sandwich
Pane chekisi yakakanyiwa inogadzira shanje yakagadzirwa sarwich muzvokudya zvese zvezviyo. Iyo peanut butter inonakidza uye gooey zvakare iyo inoita kuti inakidze. Gadzira tsvarakiti shomanana kuitira kuwedzera fiber uye kutapira.
Zvisungo:
- 1 zviyo zvese zvezviyo zvingwa sandwich zvishoma (tive nechokwadi kuti ine 3 g ye fiber)
- 1 1/2 tablespoons yose yepanut butter yakasikwa
- 1/2 kapu yakatswa strawberries
Mirayiridzo:
- Saridza pani nesati isiri yekubika spray (Ndinoda kushandisa bioconut oil spray). Kana ukasada kushandiswa kubika spray, girasi gorosi zvisizvo ne organic organic kana pure coconut mafuta uye gopodza tsvina yepepa (kunyanya kudya mafuta akawanda). Itai peanut butter uye strawberries pakati pezvimedu zviviri zvechingwa pane grill kune rumwe rutivi kusvikira zvisingasviki.
Nutrition Info: ~ 290 makori, 12 g mafuta, .5 g mafuta akazara, 380 mg sodium, 35 g gorohydrate, 8 g shuga, 8.5 g fiber, 10 g mapuroteni
* Kana iwe usiri nguva yokugadzira sandwich inongodya pachitonho chekudzivirira.
Miti yakakangwa Egg Omelet
Iwe unogona kukanda chero chinhu mu omelet. Kushandisa kusara miriwo kubva usiku hwakatangira inzira yakanaka yekuwedzera chikafu chako uye kudzivirira kuparadza. Miti yakakangwa inowedzera kunaka kwakanaka uye kutapira kune omelet. Vanowedzerawo inzwi iro richakubatsira kuti ugare wakakwana.
- 1 kapu yemiriwo yakakangwa (yakasara pamusoro peiiplant, pepper, uye anyanisi, mazamu akakuyiwa eBrussel kana asperagus - kana chipi zvacho chaunacho)
- 3 mazai vatsvene
- 2 tablespoons Parmesan cheese
- 1 kapu yevhunukisi kana majiroji
Mirayiridzo:
- Pisa pani isina tete pamusana wekupisa.
- Shati yekapu ne 1 teaspoon maorivhi omuorivhi uye gadzirai tsvina nemapepa epurasitiki (iwe unoda mafuta akakwana kuitira kuti mazai asanamatira)
- Dururirai mazai vatsvene.
- Shingairira kusveta rimwe divi reii mukati mepani, muchikanda pani kuti uite iyo yakasviba mazai ega ichiyerera mukati. Dzokorora nemamwe maguta, kusvikira pasina mvura yakasara.
- Flip mazai vatsvene uye vabike kusvikira pasina dhi risina kubviswa.
- Wedzera miriwo yakakangwa uye chezi, zvino simudza rimwe rutivi rweii uye rutevedze kudarika nepamusoro, kuitira kuti mitsetse ipe kumusoro. Pheka kusvikira yakabikwa, haifaniri kuva runny. Iwe unogona kuzviisa kana uchida.
- Shumira nemichero mutsva.
Mashoko ezvokudya zvinovaka muviri: ~ 250 makoriori, 8 g mafuta, 1 g mafuta akawanda, 120 mg sodium, 25 g gorohydrate, 14 g shuga, 7 g fiber, 16 g mapuroteni
Kuti uwane mamwe mashoko pamusoro pezasi yekutakura mapfupa emangwanani:
- Low Carb Breakfast Yemapeji
- Kale na tomato frittata
Resources
Nzvimbo yeAmerican Dietetic Association. Weight Management. faira: /// C: / Users / Domenic / Downloads / WeightManagement% 20 (2) .pdf
Lausch, Marnie. Pamusoro pekuchera chirwere cheshuga nekuchengetedza. Carbohydrate, Insulin Pumps, uye Gurcose Monitoring Monitoring Technology uye Zvimwe Zvimwe Zvinoshandiswa Kuronga Glycemia. 2014; V35; 2, mapeji 7-11.
Dhipatimendi reUnited States reZarima uye Dhipatimendi reUnited Health uye Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: US Government
Hofisi Yokudhinda, December 2010. http://www.cnpp.usda.gov/sites/default/files/dietary_guidelines_for_americans/PolicyDoc.pdf