Kune nzira shomanana dzinogona kushandiswa mukugadzira kudya kwechirwere cheshuga. Zvakanaka kutsvakurudza kupfuura imwe chete, asiwo zvakakosha kuyeuka kuti zvinodiwa zvekudya zvine chirwere cheshuga zvichatsauka zvichienderana nehutano hwako, makore, basa rako, mishonga, urefu, uye uremu. Kana iwe usati watosangana nemunhu anonyora zvinodhaka, tsvaka mumwe kunze uyo anogona kukubatsira iwe kukura chirongwa chekudya chakasiyana pachako chichasangana nezvose zvaunoda.
Carbohydrate Kuverenga nzira yeChirongwa chekudya cheShuga
Carbohydrate kuverenga ndiyo nzira yakarongeka yekugadzira kudya. Zvizhinji zvirongwa zvekudya zveeshuga zvinoda kuve nemadhora makumi mashanu nemakumi matanhatu emakumi mana emakrobhohydratsiro kwekudya asi yeuka kuti zvaunoda iwe pachako zvinogona kunge zvakasiyana. Kunyange zvakadaro, iyo ndiyo mari yakanaka kutanga ne.
Nokuda kweiyo nzira, iwe uchada kudzidza kuti ndezvipi zvekudya zvine ma carbohydrate mavari, ruzivo rwupi rwunotarisa pane chirairo chekudya , uye kuti ungafungidzira sei kushandiswa kwemakhahydrates kana shanduro yekudya isisipo. Kana uchinge uchiziva izvi, iwe uchakwanisa kutora nyore ma carbs yako kuti uone kuti hausi kupedza zvakanyanya. Iwe unogona kunge uchida kuchengeta gwaro zuva rose.
Carbohydrates Foods
- Zvokudya zvepasita sechingwa, zviyo, mupunga, uye zvipfeko
- Zvibereko uye jisi
- Nyuchi dzakasikwa uye zvigadzirwa zve soya
- Ichitsvaga miriwo , sezvakaita mbatata uye chibage
- Sweets uye zvokudya zvekudya
Zvokudya Mavara
Zvokudya dzimwe nguva zvinogona kuonekwa sezviputirwa mumhando dzehutumi huripo kunyange zvazvo dzine zvigaro kana zvinopfuura zvese pamapato.
Kuti uone izvozvo, tarisa "kushandira hukuru" uye "servings pamudziyo wega" pamusoro pezvinyorwa zvekudya. Somuenzaniso, kana ushumiri huri 1 uye pane 2 servings pamudziyo wega, iwe unoda kuwedzera huwandu hwose hwehutano pahutura kuti uwane mufananidzo wakajeka we kukosha kwegiyo yose.
Yese yemakrohydrate ichawanikwa mushure memakori, mafuta ose, cholesterol uye sodium pane yakanyorwa. Ichaputsika zvakapfuurira kune kuti yakawanda yemakinehydrates inobva ku fiber, uye yakawanda sei inobva kune shuga yezvokudya. Nokuda kwekhabhohydrate kuverenga, iwe unongoda kungoteerera mazana ega-carbohydrate.
Kushumira Zvakakwana kweKehydrodrate
Zvimwe zvekudya hazvina mavara ekutarisa, ndicho chikonzero kuziva kuti vamwe vanofungidzira manzwiro e-carbohydrates vanogona kukubatsira. Izvo zvinotevera zvinomiririra magiramu 15 emakinhydrate:
- 1 chikamu chiduku chemuchero (4 oz)
- 1/2 mukombe wemichero yakakanyiwa kana yechando
- 1 slice yechingwa (1 oz) kana 1 (6-inch) tortilla
- 1/2 mukombe we oatmeal kana 3/4 mukombe wezviyo zvakawanda zvisingasviki zvemafuta
- 1/3 mukombe wepeta yakagadzirwa kana rizi
- 4-6 kupwanya
- 1/2 Muffin Shona kana hamburger bun
- 1/2 mukombe webhinzi nyemba kana yemashizha emashizha
- 1/4 yemavatata makuru akabikwa (3 oz)
- 2/3 mukombe wemafuta asina mafuta asina mafuta (6 oz)
- 1 kapu yemafuta-isina kana mukaka wa1% (8 oz)
- 2 madzimai maduku
- 2-inch square square brownie kana keke pasina frosting
- 1/2 mukombe ice cream kana sherbet
- 1 tbsp syrup, jamu, jelly, shuga kana uchi
- 2 tbsp chiedza sirasi
- 6 chicken nuggets
- 1/2 mukombe wecasserole
- 1 mukombe wekudya
- 1/4 kushumira kwepakati peFrench fry
- 1/8 ye "12" yakasvibira pizza
Iyo Plate Method yeChirwere Chekudya Chirongwa
Vakawanda vechangobva kuongororwa VaTe 2 vatachiona vane chirwere cheshuga vanosarudza kutanga neChipate Method yekugadzira kudya.
Icho chinhu chiduku chiduku uye hachidi kuti kuwedzere makhahydrates. Inoda kuti iwe udzidze kuti ndezvipi zvekudya zviri mumhando ipi.
Kushandisa chidimbu chekudya kwemazuva ose, kwekudya kwekudya chamangwanani, kuita hafu yekapu yakagadzika, uye imwe hafu yezvibereko nekuonda kweprotein. Kwekudya kwemasikati uye kudya kwemanheru, ita hafu yeplate isiri-starchy miriwo, uye imwe hafu ye starchy kudya uye makonda mapuroteni. Kwekudya kwemasikati uye kudya kwemanheru, wobva wawedzera mukaka usina mafuta, mukaka wakaora-mafuta, kana imwe simashi pamwe chete kushanda kwezvibereko.
Starchy Foods
- Bread
- Tora kana pita chingwa
- Shona muffin kana bagel
- Hamburger kana hot dog dog
- Rice kana pasta
- Oatmeal kana unsweetened cereal yakaoma
- Crackers
- Yakabikwa kana yakasvibiswa mashedha kana mbatata
- Winter squash
- Pea, chibage kana kubika nyemba
Chibereko (Kwekudya & Kudya - chikamu 1 kana 1/2 kapu)
- Apple
- Banana
- Mazambiringa
- Oranges
- Peaches
- Pears
- Pineapples
- Strawberries, blueberries kana raspberries
- Watermelon, cantaloupe kana honeydew melon
- Chimwe chibereko chisina kunatswa
Hasi-Fat kana kuti Mafuta Mashoma (Mafuta & Kudya - 1 kapu)
- Kusina mafuta kana mukaka 1%
- Mafuta asina mafuta kana pasi-mafuta anochera yogurt
- Mafuta asina mafuta asina mafuta
Non-Starchy Vegetables
- Asparagus
- Green bean
- Broccoli
- Brussels inomera
- Cabbage
- Karoti
- Koliflower
- Celery
- Cucumber
- Shiriplant, squashi yezhizha kana zucchini
- Saladi greens
- Mushroom
- Peppers
- Tomato
Lean Protein Foods
- Chicken kana turkey pamwe neganda rakabviswa
- Mhou dzakaonda dzakadai semativi ose, sirloin, flank steak, nyoro kana pasi pasi
- Nyemba yenguruve yakafanana neHan, Bhakatoni yeCanada, nyoro, kana kuti nzvimbo yakakura
- Tsamba yakasviba kana yakavhengana, yakazara, haddock, halibut, tsvina, tuna, kana tanini yakakonzerwa mumvura, kana salmon
- Mafuta asina mafuta kana akaderedzwa mafuta
- Low-fat fat deliats like turkey
- Low-fat fat cheeses
- Shizha nharaunda kana mazai vatsvene
- Maseji anocheka-mafuta kana hotdogs
- Low-fat peanut butter
Sample Breakfast
- 2 zvidimbu zvegorosi yakakwana-gorosi nemafuta-isina butter spray
- 1 egg yakabikwa, yakabikwa musati isina tsvimbo skillet nemafuta-isina kubika spray uye mutsvuku wepisi
- 1 midzi mutsva peach
- 1 kapu yekofi nemafuta-isina hafu nehafu uye shuga mutezo
Sample Lunch
- 1 kapu saladi greens yakapiwa 1 kapu karoti, makomkoni, uye tomate
- 2 tbsp mafuta-asiria muSitini saladi kupfeka
- 1 sliced & grilled skinless chicken chifu
- 1 gorosi rugwaro
- 1 cup mukaka wechipu
- 1 crisp fresh apple
Sample Dinner
- 1 kapu yebhandi bhinzi yakasanganiswa nemafuta-asina mafuta omuorivhi akavhenganiswa kubika spray uye mutsvuku wepisi
- 2/3 mukombe yakagadzirwa mutsvuku wakavhenganiswa wakabikwa nehupuru tsvuku tsvuku uye pasi-sodium yen muto
- 1 salmon fillet iyo yakaenzana nekukura kwemachindwe ako yakabikwa nemonamu, yakasara-sodium chicken muto, uye pepper tsvusi mutsva
- 1 mukombe wemukaka wakadzika
- 1 kikombe chekatsetse strawberries
- 2 tbsp yemwenje kana mafuta-asina kurohwa