Zvokudya Zvakachengetedza Zvisarudzo Pakuenda
Zvakakodzera, zvokudya zvinokurumidza hazvisi chokutanga chevanhu vane chirwere cheshuga. Zvisinei, muhupenyu chaihwo, tinomhanya-svetuka uye tinonzwa nzara kubva kumakicheni edu. Tinofanira kudya nguva dzose kuitira kuti mashuga eropa arambe akachengetedzeka uye kuti tisaita zvisarudzo zvakaipa zvingava zvinotyisa zvinogona kutitungamirira. Kana iwe uchiyeuka mitemo iyi iri nyore kana iwe une chirwere cheshuga, kusarudza-kutsva-kudya hakufaniri kukukandira kunze kwenzira yekuchengetedza kwakanaka kana kusava nekudya kwakanaka.
Vanhu vane chirwere cheshuga vane zvakawanda zvakasiyana-siyana zvekudya mafilosofi, zvitendero, uye maitiro. Hakuchina hukuru-hunokodzera-yose hurongwa. Vamwe vanhu vanogona kunge vane marashi akawanda. Vamwe havagoni kana vasingadi. Vamwe vanogona kudya zviduku zviduku zvinenge zvese. Vamwe havagone. Kana iwe ukatora insulini kana chero mishonga inogona kuita kuti shuga rako reropa rive rakanyanya kuderera, iva nechokwadi chokuti uwane carbhati yakakwana yokurwisa mishonga kuitira kuti urege kuenda zvakanyanya.
Iwe unogona kuita zvisarudzo zvekudya maererano ne "mazinga." Edza kunamatira kumusoro kwepamusoro sezvaunokwanisa. Chengetedza zvisarudzo kubva nokukurumidza-kudya motokari-kuburikidza nemahwindo, mabhizimisi anonyatsonaka, uye zvinhu zvekugadzira zvakagadzirwa mupfungwa.
Shandisa izvi zvisarudzo kuti zvikufambire mberi kusvikira iwe unogona kuzvibata nehutano hwakanaka. Kana ukaita zvisarudzo zvinowedzera pasi pakusarudza kwemasarudzo uye zvisina kuoma zvikuru pane zvinovaka muviri, iva nechokwadi chekuedza kudya kudya kwakanaka zuva rose kana zvichibvira.
Edza kudzivisa kushandiswa kwemahombekiti makuru, akawanda emakori , zvokudya zvakabikwa, uye mafuta kana kutapira sauces.
Maorikiti, mafuta, uye carbs anogona kuvanza mumasese uye toppings. Edza kutarisa pane zvaunodya. Dzimwe nguva, nzvimbo dzekutoro dzine mapepa ane chikafu unogona kuva nazvo. Iwe unogona kutarisa paIndaneti, utakure bhuku rekudya, kana kushandisa purogiramu yefoni inokubvumira kutarisa kudya nokukurumidza uye kuona mifananidzo yose.
First Level Choices
Chokutanga maitiro mashoma mashizha ane mashizha, mishonga isiri-starchy, michero yakadzika-glycemic , mapuroteni anokonzerwa nemafuta akadzikisa, mazai (nyemba), nuts (zvakadai semadnuts nemarmond), mbeu (dzakadai semafuta e-sunflower), mafuta akanaka e-monounsaturated uye gungwa mishonga.
Ini pachedu ndinoedza kudzivisa gorosi nemafuta. Handina hanya kune vose vaviri, kunyanya kana vakashumirwa pamwe chete. Vanotambudza mudumbu rangu. Vanhu vazhinji vane chirwere cheshuga vane dambudziko iri uye vangave vasingazivi kuti rinokonzera zvinetso zvekudya.
Kazhinji yenguva, kudya panguva iyi kunoreva kuti hapana makhahydratesiti kuverenga kana zvisingaiti kuti vakawanda. Chenjererai michero uye michero. Yeuka kuti michero, nyemba, uye michero yemashizha ane carbs. Gara mukati mezvinangwa zvako zve carbs kuburikidza nekudya.
Chokutanga pakusarudzwa kunogona kuva:
- Chikafu chekudya yakagadzirwa . Izvi zvinogona kuwanika pane zvakanyanya kutsanya-zvekudya zvekudya. Yeuka kucherechedza mabhii ezvikudya pane kupfeka uye zvimwe zvinyorwa zvinogona kupa.
- Saladi nemiti kana nyemba . Zvimwe zvekudya zvekutsanya zvinotakura mhando dzemashizha. Dzimwe nguva mapoka avo e "Southwestern" "anosanganisira nyemba dzakawanda. Chenjererai kune zvakakangwa, cheese, uye kupfeka kwakakura.
- Apple nemiti . Izvi zvinogona kuwanikwa munzvimbo dzezvitoro uye dzimwe nzvimbo dzekutengesa. Kana iwe uchikwanisa kutsungirira chezi, tambo yakashamba inofamba zvakanaka neapuro.
- Nyemba ne lettuce, salsa, uye guacamole kana kuti zvimedu zveakadhesi . Izvi ndizvo zvinyorwa mumitambo yakawanda yekuMexico. Zviri nani kana uchigona kuwana mahairi akabikwa zvakabikwa pane kunyoreswa nyemba.
- Ita-fry nemiriwo uye mapuroteni . Kurudzira-fry kubva mumotokari-kuburikidza? Raira Panda Express ndiro uye uikumbire iyo inoshandiswa pamirimi yakasanganiswa panzvimbo yeiri mucheki kana manodle. Inenge ine nhu-inotapira uye inopisa mucu ine 13 gm ya carbs uye 5 magamu e shuga pakushanda.
- Gungwa remahombe uye mapuroteni . Zvinyorwa zvakawanda zvekutengesa zvinotakura saradi yegungwa riri pedyo nekambani yekupa kune dzimwe sushi dzeJapan dzakasarudzwa. Zvinosuruvarisa, iyo reti yezvokudya inowanzosipo. Paavhareji 1 ounce yegungwa rakagadzirirwa saradi ine magiramu mashanu emakrob uye 4 magamu ehuga. Zvisinei, mamwe maresitorendi anoverengeka akaenzana ne 41 grams e carbs uye 18 gm e shuga. Itai pairi nyama yakakanyiwa, nyama yakatsva, mazai akabikwa, kana chipi zvacho chavaigona kuva nacho.
- Nyuchi isina ganda uye nyemba . Iyi combo inogona kuwanikwa paPapaye's Chicken uye Biscuits uye Kentucky Fried Chicken.
Chikamu Chechipiri Chisarudzo
Chechipiri chekuita sarudzo inenge iri sarudzo dzakanyorwa pamusoro apa uye zviyo zvakakwana kana zviyo zvinenge zvakanyanya-fiber, pasi-carb, uye usingaiti kuti shuga yako yeropa iwedzere zvakanyanya. Isu tose takasiyana. Kune vakawanda, magirasi ezviyo haasi akaipa kwazvo.
Chikamu chechipiri chisarudzo chinogona kuva:
- Nhawani (sepamusoro) ine gorosi kana maviri . Kana iwe ukagona kuwana nzvimbo ine zviyo-zviyo zvehupfu zvinotapira, izvo zvingave zvakasarudzwa zviri nani.
- Tacos yakakoshwa nemashizha ezviyo . Usawana fried tortilla shells. Izvo zvakanakisisa zveprotini zvinosarudzwa zvingave zvakakangwa chicken kana hove.
- Sandwich yakakangwa kana kuputira . Mamwe maresitorendi okutsanya anopa zviyo zvese zvezviyo kana wraps nemhuka yakagadzirwa. Aya maresitorendi anosanganisira McDonald's, Burger King, Arby's, Sonic, Carl's Jr., uye Chic-fil-A. Kana iwe uri kuedza kukonzera marashi emashira, bvisa hafu yegun uye udye chikafu se sandwich yakashama-chiso. Dzimwe nzvimbowo dzinoshandiswa kudya zvikafu mumucheka we letesi.
- Pita sandwich . Jack ari mubhokisi akapa nyama fajita pita nehura yakazara pita kwenguva yakareba, uye ndeye yezvandinoda. Inenge yakakwirira kudarika zvandinoda mafuta uye sodium, asi inogona kuitwa zviri nani nekuraira iyo pasina cheese. Nguva dzose, chinhu chacho chinokwana 326 makori, 10 gramu emafuta, 6 gm emafuta akazara, 987 milligrams sodium, 35 gramu ye carbs, 3 gramu ye shuga uye 23 gramu eprotini. Enda pasina cheese, uye sandwich ine 234 makori, 3 gramu emafuta, 1 gramu yemafuta akazara, 842 milligram ye sodium, 34 gm carbs, 3 gramu ye shuga uye 17 gramu eprotini.
Chechitatu Chekuita Zvisarudzo
Kana iwe usingakwanisi kuwana zvokudya zvinopindirana muzvikamu zviviri zvokutanga zvekusarudza, saka iwe unogona kuverenga ma carbohydrates . Rimwe sarudzo ingadai iri kushandisa shanduko mazita. Izvi zvinoda kutarisa kumusoro kwehutano. Uyezve tarisa shuga uye makirori uye edza kuzvichengeta zvakaderera. Shanda pamwe nemudzidzi wehutori kuti uone kuti chii chinonyanya kukubatsira iwe, chirwere chako cheshuga, uye zvinangwa zvako.