Kudya kwekudya kunogona kuoma. Chii chauchadya nhasi? Chii chekudya chamangwanani , masikati, kudya kwemanheru, uye kudya ? Zvokudya zvinowanzova zvokudya izvo vanhu vanorwisana nazvo nokuti vanomhanyira, vachidya patafura yavo kana kungovhiringidzika nezvose zvingasarudzwa. Kugadzirira kudya zvisati zvaitika uye zvizhinji zvinogona kubatsira zvakanyanya, uye zvakasara zvinogona kuva chipenyu. Kana iwe une chirwere cheshuga, zvakadaro, zvakakosha kutarisa kudya kwako kwehydrohydrate.
Kumbira muchero wako wezvokudya kana kuti anodzidzisa chiremba cheshuga kuti aone kuti mangani ehydrohydrates iwe unofanirwa kudya kwemasikati. Muzhinji, vanhu vakawanda vane chirwere cheshuga vanofanira kuchengetedza ma carbohydrate avo kudya kusvika 45g kwemasikati. (Izvi zvakananga kune vanhu vanobva pamarori anodiwa, maitiro emabasa, ropa rekuisira glucose uye chirongwa chemishonga). Sarbohydrate sarudzo inofanira kuva yakawanda mune fiber . Kudya kwemanheru kunofanira kunge kune mapuroteni nemafuta-ane utano hwakanaka kuti uchengetedze simba, uchengete uzere, uye kudzivirira ropa rako sutu kubva pakukura nokukurumidza. Heano zvimwe zvekudya zvemasikati makuru kune vanhu vane chirwere cheshuga.
Grilled Chicken Mucheka Wrap
Dzadzai zviyo zvose zviputi (zvichida imwe inenge inenge 3g ye fiber uye inenge 20g ye-carbohydrate) nechingwa yakakoswa kana yakagadzirwa yakakangwa chicken uye yakasara miriwo yakakangwa. Ndinoda kushandisa sitiroka yakakangwa, zucchini, uye anyezi. Paridzai 1/3 avocado kune yakawedzera fiber, flavor, uye mafuta ane utano.
Pair ne 1 1/4 mukombe wewaini yakasanganiswa. Zano: Kuti uwane zviyo zvose kuputira, tarisa mutsara wezvokudya. Chinhu chokutanga chekunyora chinofanira kutaura kuti zvakakwana kana kuti chigadzirwa chinofanira kuva nechitsiko chezviyo zvose.
Quinoa Bowl
Quinoa ndiyo zviyo zvekare zvekare zvinokonzerwa ne-gluten-isina, zvakapfuma mune fiber uye mapuroteni.
Nekushanda, ine zvishoma nemahydrohydrates kupfuura mamwe mashoma. Rimwe kapu yequinoa ine 170 makorikori, 2.5g mafuta, 30g makhahydrates, 3g fiber, 7g protein. Pamusoro 1 mukombe we quinoa yakagadzirwa nematata akachekwa, karoti, 1/4 mukombe yakakonzerwa nembudzi yakasviba, uye yakasara yakachengeta mapuroteni kubva kwekudya kweusiku hwekupedzisira.
Zano: Unogona kutora mimwe miriwo isiri yakasimba yemamato uye karoti.
Tuna Sipinachi Saladi
Tuna yakazara muprotheni uye omega 3 fatty acids, iyo yakabatanidzwa pakuderedza ngozi yepfungwa yemwoyo. Itai tsika yemasayise uye musanganise tuna pamwe nemawendefa maviri hummus. Iwe uchaponesa pane mafuta akazara uye makoriyori, uye uchitakura pane zvinonaka. Gadzira pamwe sipinashi saladi, cucumber, karoti, uye chero ipi zvayo isiri yemashizha yemiriwo une firiji. Wedzera 1/2 kapu mahairi (kana makedheni iwe unofanirwa kusuira mumvura kutanga) kuti uwane makethodhydrate, mapuroteni, uye fiber. Shandisa vhiniga uye teaspoon imwe yemafuta emuorivhi yokupfeka. Ndinoda kuwedzera tsvina gorosi uye pepper inopisa kumapfekete angu kuwedzerwa flavor.
Yakavhurwa-Yakatariswa Yakakangwa ITurkey Sandwich Yakabikwa nePotato 'Fries'
Yakakangwa neTurkey chainloins ndiyo imwe nzira yakakura kune huku. Turkey inotengesa inhengo yehutu hwehutu - dzakaderera mumakirori nemafuta, uye iwe unogona kuzviwana panzvimbo yekudya.
Ndinoda kuita batch guru uye kushandisa zvasara zvemasikati masikati. Iwe unogona kuisa imwe turkey nyota pane imwe tsanga yezvokudya zvezviyo zvakakwana, kumusoro uye sinoti sipinashi uye zvishoma zvese zvakasara zvinotapira zvinokonzerwa nefiber, vitamin C, uye beta-carotene. Zano: Kuponesa pamafuta uye makorikori anotengesa mbatata muhovheni negoriki uye maorivhi. Chengetedza ganda paunowedzera fiber.
Yakakangwa Pepper uye Onion Chicken Burger
Chengetedza mafuta akazara uye makoriyori nekusvina pasi nenyuchi yevhu rakaonda chicken. Wedzera veggies yakakangwa sepuropiti uye eonisi yekuwedzera mavara, kunakidza, uye fiber. Iwe unogona kutora burgers kana kuibika muchoto.
Ita burger pane gorosi rose kana kuti usachengetedze zvachose kuti uponese pamakrohydrates uye uise burger yako pamusoro pegorosi saladhi ne 1/2 mukombe nyemba nyemba uye 1/4 mukombe shredded mafuta-fat mozzarella cheese.
> Source
> American Heart Association. Hove uye Omega 3 Fatty Acids.