Hapana chinhu chakafanana nezuva guru rezuva nevemhuri neshamwari. Asi, kune vanhu vane chirwere cheshuga, zvingasava nyore sekutora tauro uye kutora sandwich kana bagel munzira. Kuva nechirwere cheshuga hazvirevi kuti haugone kuenda kumhenderekedzo yegungwa, asi iwe unenge uchida kuita zvimwe zvirongwa zvakare. Iwe uchaita sei kuti chirwere chako cheshuga chive chakanaka? Chii chauchapfeka patsoka dzako kuti uvadzivirire kubva kune jecha rinopisa?
Uye mubvunzo wakawanzobvunzwa wakabvunzwa: Chii chauchadya ?
Imwe yezvokudya zvakanakisisa kune gungwa is sandwich. Yaro inoshandiswa, iri nyore kugara ichitonhora uye iri nyore kudya. Kana iwe une chirwere cheshuga, ungangodaro wakanzwa kuti chingwa muvengi uye sandwiches zvinorambidzwa. Izvi hazvisi chokwadi. Kunyange zvazvo chingwa chikuru chiri mahydrohydrates, vanhu vane chirwere cheshuga havafaniri kuchengetedza makedhaidhirati zvachose. Pane kudaro, kudya kudya kwakagadziriswa kwemakinhydrate yakazara mu fiber kunogona kubatsira vanhu vane chirwere cheshuga kuti vasvike shuga yeropa uye zvinorema. Zvimedu zviviri zvechingwa zvinowanzosvika anenge magiramu makumi matatu emakhahydrates, iyo inogamuchirwa yemagidhahydrates yemasikati. Panzvimbo pokutenga sandwich yakazara uye yakanyanyisa, zviponese pamakoriori, makhahydrates, nemari nekuvhara zvako.
Chinokosha pakusika sandwich ine utano zvose zviri mukuvakwa. Sarudza chingwa chakanaka uye zvigadzirwa mukati uye iwe uchava neutano, fiber uye mapuroteni akadya masikati.
Tevera mazano aya uye shamwari dzako dzinogona kuda kudya sandwich yako panzvimbo yevako.
Nzira Yekusarudza Chingwa
Kusarudza chingwa chine utano kunogona kuva basa rakavhiringidza. Nemazana emasarudzo, kuva muchengeti anonyatsoziva uyo anonyora mabhuku achave anokosha zvikuru. Usati warova mapurisa, zviponese imwe nguva nekudzivirira zvose zvingwa zvakachena.
Dzoka bhakisi, mabhesi, nezvimwe zvikafu zvitsvuku nemugove wokutanga wakanyorwa "ugoita hupfu hwegorosi." Kugadziridza upfu hwegorosi imomo chingwa chakachena chine vitamini uye maminera akawedzera zvakare mune izvo zvakabviswa munguva yekugadzirisa.
Uyewo, usanyengerwa nechingwa chakanyorwa ma-7-zviyo, zviyo zvakawanda, kana 9-zviyo. Zvizhinji zvechingwa izvi ndezvokuchena kwehupfu hwechingwa zvakagadzirwa zvine zviyo zvakawanda . Zvose zvezvikafu zvechingwa zvinoshayikwa mune fiber uye inogona kunge yakanyanyisa shuga yeropa nokukurumidza kudarika chingwa chose chezviyo. Paunosarudza chingwa, zvinokosha kuti utarise nguva dzose. Iwe unogona kuziva chibage chese kana chigadzirwa chekutanga chichiti "zvakakwana." Kana, iwe unogona kutarisa 100% yegorosi yese yezviyo. Chikafu chakanaka chichava chibage chakazara chinenge 3 g ye fiber uye inenge 15 g ye carbohydrate nechikamu. Ramba uchishumira kune zvidimbu zviviri, kana 1 zviyo zvese zviya muChinese mufi, kuvhara, sandwich, kana pita.
Nzira Yokusarudza Mapurotini
Purotini yako yesarudzo ichave iyo nheyo ye sandwich yako - igare yakaonda. Dzivisa mafuta akakonzerwa nekucheka-soro akadai sebilogna, salami, kana cheese uye panzvimbo yekutora hutsika-sodium ham, turkey kana nyama yakakangwa. Kumbira hutete hwakapetwa utonho hwekutsvaira uye uganise chikamu chako kune anenge 3 kusvika ku 4 ounces (kana yakapfava yakapfava iyi inenge maminitsi mashanu kusvika kumatanhatu, kana yakatswa kukura, inenge 3 kusvika ku 4 mativi).
Kana iwe uri kutevera kudya kwema-sodium-yakagadziriswa, iwe ungada kudzivisa kutonhora-kutora. Panzvimbo pacho, gura chikafu chinenge chakakangwa, turkey, nguruve kana imwe puroteni yakaonda kubva pakupedzisira manheru. Pakupedzisira, kana iwe usati uri mune imwe yemhando yemapuroteni, edza tuna (yakakwira mumvura) kana mazai vemavara.
Nzira Yokuwedzera Mubhuku
Kuwedzera ivhu kune sandwich yako kuchakubatsira kuti uchengete uye uwedzere muviri wako wekudya. Bhurai sandwich yako kuti upedze kudya kwako nekuwedzera michero isina-starchy . Wedzera diki yakasvibiswa, karoti, kana anyezi muwaini yako, mazai , kana mazai emucheka mutsvuku kana nzvimbo yekuisa lettuce, tomato, yakabikwa, kana kuti cherry pepper kana imwe yemiti yakasarudzwa pamusoro pemapuroteni kuwedzera kuoma, ruvara uye kunhu.
Usatya kutamba mune zvese zvinosara miriwo. Kuwana kugadzira kuchaita kuti sandwich yako inakidze uye inonaka.
Nzira Yokusarudza Kungoti
Dzivisa ma-condiments akakwirira akadai semayonnaise, mafuta, kisiki, uye micheka yakasvibirira kuti uchengetedze pamakoriori uye mafuta akazara. Pane kudaro, ingoisa sandwich yako nedharop yemasitadhi. Kana, smear chingwa chako ne hummus kana avocado kune humwe mwoyo-hutano hwakanaka, mafuta anounasaturated. Iwe unogonawo kuita tanini kana mazai evhaji newacado kana hummus sezvinopesana ne mayonnaise. Yeuka kunamatira kuhukuru hunoshumira, zvinenge 2 mashupuni kana 1/3 mugodhi.
Pair Sandwich Yako Nekacheka-Carbohydrate Snack
Dzivisa zvokudya zvakasvibiswa zvekakinhaidhadhi zvakadai sevanopisa, chips, uye pretzels pavanodya sandwich kwemasikati. Zvinyorwa zvakawanda zvegorobhadhi panguva yekudya kumwe zvinogona kukonzera hyperglycemia (shuga yakakosha yeropa). Panzvimbo pezvo, takura zvimedu zvakasvibiswa, ucheke crudité, rutivi rwemaladhi, kana kuti mashoma emiti. Kana iwe uchida kudya chingwa chako maawa mashomanana mushure memasikati, edza imwe yemaawa makumi maviri nemaviri-inokodzera yekudya zvinokwana makori mazana maviri kana pasi