Chirwere cheshuga-Shamwari Brown-Bag Lunch Ideas

Basa Rokugadzira Zvokudya Zvimwe Zvokukubatsira Iwe Kubatana Newe Diabetes Kudya Zvirongwa

Pasinei nokuti uri kudzokera kuchikoro kana kuti uine hutsvuku-huchiisa kubasa, idzi pfungwa dzekudya kwemasikati dzeshuga zvichaita kuti iwe unotarisira kudya kwako kwemasikati mangwanani ose.

Kuisa mabiko panzvimbo pokutenga kunokupa nguva shomanana yekugadzirira kudya zvingave zvichitevedzana neurongwa hwekudya. Kuchinja masikati yako zuva rega rega kunobatsira iwe kubatisisa kurongwa hwako nekudzivirira kusuruvara.

Pano pane pfungwa shanu-imwe yezuva rimwe nerimwe revhiki rebasa-iro rakaderera mumafuta, rakadzika glycemic, uye rakakwirira muproteinini yakasimba uye fiber. Pano pane sandwich yePB & J yemwana wese wedu uye chisarudzo chezvirimwa.

Wedzera imwe soro yekushuga isina kushuga kana mvura kuitira kuti uite pfungwa imwe neimwe yezvikamu zvishanu zvekudya.

Mbeu-Yakagadzirirwa Saladi Yezvokudya

(510 makorikori, 56 muzana kubva pamakinhydrate)

• 1/2 mukombe chickpeas
• 2/3 mukombe yakabikwa bhari, ruvara rutsvuku, kana kuti quinoa
• 3 ounces yakabikwa uye yakasvibiswa nenyuchi isina ganda
• 1/2 diced tsvuku tsvuku
• 2 tablespoons yakaderedzwa-mafuta raspberry-walnut salad kupfeka
• 8 akachekwa akaomeswa apricot halves

Zvisina kuwanikwa Zvokudya

(505 makorikori, 54 muzana kubva pamakinhydrate)

• 10 pasi-yegorosi yakazara-gorosi
• 3 ounces akachekwa nehombodo
• 2 ounces akacheka pasi-mafuta mafuta
• 1 apple
• 1 cup baby carrots
• 3 gingersnaps

Wrap Sandwich Lunch

(496 makorikori, 57 muzana kubva pamakrohydrates)

• 2 Low-Fat Turkey neHam Wraps
• 1 kapu yakatswa makucheka
• 1 clementine
• 6 almonds

Akwegura, akatendeka PB & J Sandwich

(460 makorikori, 53 muzana kubva pamakrohydrates)

• Peanut Butter uye Jelly Sandwich yakaitwa ne 2 tablespoons peanut butter, 2 mashupuni jelly jelly, uye 2 zvingwa zvechingwa zvakakwana
• 1 machena
• 6 ounces mafuta-asina yogurt

Veggie Lunch

(450 makorikori, 59 muzana kubva kumahydrohydrate)

• 15 yakabikwa muhomwe mbishi uye 1 yakatswa tsvuku tsvuku

• 1/3 mukombe hummus for dipping
• 1 huru yakakura pearari
• 1 ounce mafuta akareba Cheddar cheese
• 4 walnuts