Nzira Yokusvitsa Smart uye Ramba Uchinyanya Kudya Chako Chirongwa
Zvirongwa zvekudya zvechirwere cheshuga hazvisi "chiyero chimwe chete chinokwana zvose". Vamwe vane chirwere cheshuga vanove vachidya zvidye zvakagadzirwa muzvirongwa zvavo zvekudya pane zvinorayirwa neboka ravo rezvehutano kana zvichibva pane zvavanoda zvekudya. Asi kunyange kana kupedza kudya hakusi chikamu cherongwa hwako hwekudya, pane dzimwe nguva dzaunoda kuti uite sarudzo dzakanaka dzekudya.
Ini ndinoparadzanisa chirwere cheshuga chekudya muzvikamu zvitatu:
- kusapindirana pakati-kudya zvokudya zvisina kuchena (izvo zvisingavhiringidze chirongwa chako chekudya)
- Zvirongwa zvekudya zvakagadzirirwa izvo zviri chikamu cherongwa hwako hwekudya
- kunonoka hypoglycemia kudya
Unscheduled Between Meal Snacks
Kana iwe ukawana kuti uri kuwana nzara nguva dzose pakati pekudya, taura nachiremba wako kana kuti dietitian. Iwe unogona kudikanwa kuti uchinje kugadziriswa kurongwa hwako hwekudya. Asi pane dzimwe nguva pakati-yekudya nzara yekurwisana, kusvika kune yakaderera-calori, isina-carbohydrates based snack.
Mienzaniso iyi ichakubatsira kupedza nzara yako isina kupedza zvachose chirongwa chako chekudya kana kusveta shuga yako yeropa:
- Zvokudya Zvisingabhadhari: Kana kunotonhora, edza kapu yeti yeti inopisa kana kuti muto wepasi-sodium. Kana iri kupisa, edza kapu yekushuga-isina jello kana kuona kana girazi remvura kana chirwere chisina kuswa chekushuga chingakubata iwe kusvikira uchidya. (Iwe uchashamiswa nemvura iyo inogona kuita kuti unzwe wakakwana.)
- Pasi pemakumi mashanu emakoriyori: 2 mafuta asina mahwanda e-mozzarella cheese, 3 oz low sodium turkey mazamu akabatanidzwa muhomwe, kana imwe yai yakaoma yakasvibiswa nepepper
- Pasi pemakumi mashanu emakorikori: 1/4 mukombe yakasvibiswa makungu, kana celery nemadhishi maviri epasi-fatan
Kurongwa Kwakagadzirirwa - Chimwe Chezvokudya Zvako
Chirongwa chako chekudya chichatiudza maitiro mangani ekuchengetwa kweakagidhydrate, mapuroteni kana mafuta iwe unofanira kunge uine yako nyoka. Chirongwa chakanakisisa chekudya chinowanzobatanidza maperembudzi asina kunaka kana mafuta ane utano ane 15 kusvika ku30 gramu e-high-fiber carbohydrate yakadai sezvibereko, miriwo, uye mbeu yose. Iko kusanganiswa kwezvibereko kunononoka kuderedza uye kunokonzera kuwedzera zvishoma nezvishoma uye kuwira mune shuga yeropa.
Zvokudya zvinokonzerwa nekodhihydrate chisarudzo (anenge magiramu 15 emakinhydrate):
- 1 mapepa mapepa ane 1 kiyiyo yepasi-mafuta edzai mafuta
- 18 duku pretzel twist ne 1 ounce yepasi-mafuta mafuta
- 3 makapu e-low-fat microwave popcorn uye 6 kusvika ku10 dzisati dzisina unhuted
- 1 mukombe vana karoti, tsvuku tsvuku tsvuku, kana mbesa tsvina yakaoma ne 1/4 mukombe we hummus
- 6 oz cardon of yogurt yogurt
- 6 pasi-mafuta, zviyo zvegorosi zvinokwana 1 ounce ye-fat-fat cheese
- 1 graham cracker ne 1 kipuni yehadha yekasi yakakora
Zvokudya zvakasvibirira zvine maitiro maviri emakrohydroti (anenge 30 gramu e-carbohydrate):
- 1 kapu yepamusoro-fibro-gorosi yakagadzirwa nekamu nemukombe wemukaka
- 1/2 turkey uye pasi-fat fat cheese sandwich pamwe chete nekushanda kwezvibereko zvitsva
- 1 pasi-mafuta asi yakakura-fiber granola kana mbeu yekudya
- 6 oz-carton yegoroti yakachena yakasanganiswa ne 1/2 mukombe wose-zviyo zviyo
- 1/2 mukombe wepudding isina shuga uye 2 vanilla zvitete
- 1/4 mukombe wakaomeswa michero uye 6 kusvika 10 nutsvina isina kuiswa
- 8 oz-fat-fat-fat chocolate-milk
Emergency Hypoglycemia "Zvokudya"
Iwe unofanirwa kuva nema carbohydrate-based based emergency snacks aripo paunonzwa uine zvirwere zvinouya zve hypoglycemia. Kusiyana nekugadzira chirongwa chekudya, zvinopisa zvinotyisa zvinofanira kunge zvisina zveprotheni nemafuta kuti zvibvumirwe kukurumidza kudya glucose. Chirwere chekutanga chinotyisa cheglucose kupora hypoglycemia inowanzova 10 kusvika ku15 gramu.
Izvozvo zvinogona kuwanikwa mu:
- Zvipenyu zvina
- 4 maspuniki eashuga
- 1/2 inogona kushandiswa soda kana juice
Yeuka, kiyi pano haisi kunzwa wakakwana asi kutora shuga yako yeropa kumashure.