Nhungamiro yehutano hwakanaka
Tsanangudzo yezvokudya ndeyekuti: "zvokudya zvishomanana pakati pezvokudya." Izvi zvinokumbira mubvunzo - chii chinoshandiswa chiduku chezvokudya? Kazhinji, tinotaura kuti kuderedza kunopedza kudya mazana maviri emakirori kana pasi .American Academy of Nutrition uye Dietetics inokurudzira kuti iwe unogadzira "zvokudya zvekudya, zvokudya zvishoma" zvisingazopfuuriri bhaari yako yezuva nezuva. Kunyanya chirwere chechirwere cheshuga 2 kunogona kunyanya kunyengera nokuti hausi iwe chete unotarisira makorikiti ekurema, iwe unodawo kunwa nenzira nenzira isingabatsiri ine shuga yeropa.
Kunyanya kudya kunobva pane mararamiro ako, mararamiro ehuga, uye mishonga. Kana iwe uchida hove, zvichida zvakanakisisa kupedza kudya zvisina kudya kunenge 15-30g yemakhahydrates uye iva nechokwadi chokuti zvinopisa zvine protein uye fiber. Nguva chaiyo yezvokudya zvekudya uye yehuwandu yemakhahydrates ichasiyana kubva kumunhu kusvika kumunhu.
Iwe Unoziva Sei Kana Iwe Uchitsvawa Nyoka?
- Ropa Rako Sugar Rakaderera: Uri kunzwa uchizununguka, uchikurumidza here kana kuti uchinetseka pakati pezvokudya? Izvi zvinogona kureva kuti shuga yako yeropa yakanyanya. Mimwe mishonga inogona kukuisa pangozi yakawanda yekuve nehutsiga reropa shoma - uye kana ukanonoka kana kutamba kudya, kana kuti usadya kudya kwakakwana kwegubhaidhidhi pazvokudya shuga yako yeropa inogona kudonha. Sirasi yakaderera yeropa inofungidzirwa chinhu chisingasviki 70mg / dL (vamwe vanhu vanogona kuva nezviratidzo pamatunhu akakwirira). Kana iwe uchinzwa "zvinonakidza" kana zviratidzo, unofanira kuedza shuga yako yeropa. Kana shuga yako yeropa iri yakaderera, iwe unoda kuigadzira ne 15g ye-carbohydrate yakakurumidza-kudya: mahwendefa 3-4 glucose, 4oz yemusi (1 jisi jisi bhokisi), 8oz yemukaka wakaoma, uye ozoongorora zvakare kuti ave nechokwadi yakawedzera. Dzokorora matanho aya kana shuga yako yeropa isina kuwedzera. Chinangwa ndechekudzivirira kutapudzwa kweropa sutu zvakanakisisa sezvaungaita. Kana iwe uri kutora mishonga inogona kukonzera hypoglycemia yakadai se insulin kana sulfonylureas iwe unogona kuva nechingwa chiduku pakati pezvokudya. A
- Iwe uri kudya kwekudya paDinner: Goroka rinoreva "kukufambisa" iwe kusvikira pakudya kunotevera. Kuisa chingwa chiduku mumasikati kunogona kudzivirira kudya kudya usiku. Muenzaniso - kana iwe uchidya masikati pa2: 00 masikati uye kudya kwemanheru hakuzosviki masikati manomwe, mikana iwe unoda hove yakapoteredza 4 pm.
Kusvitsa Unofanira Kuzvidzivirira
Nokuzadza simba nekudzivirira kwevhisi yehuga yepukisi, usapinda mahedheni ehydrohydrate, pasi-puroteni mashomanana - machena machena, maokie, pretzels, uye chips.
Izvozvi marudzi ezvokudya zvichaita kuti ropa riwedzere uye zvingatokonzera zvimwe zvido zvehydrohydrate gare gare. Izvo zvakare zvakare nyore kudya zvinodhaka nekuti zvine zvishoma puroteni uye fiber. Chinangwa chekuchengetedza kudya kwako zvinokwana 15g ye-carbohydrate, asi kwete kupfuura 30g. Kazhinji, vanhu vane chirwere chechirwere cheshuga vanoita zvakanakisisa nekudya zvakaderera zvegluidhydrate. Kuedza shuga yako yeropa kakawanda kuchakubatsira kuona kuti muviri wako uri kupindura sei uye unotamba kushanda zvakanakisisa kwauri. Zvakanaka, iwe unoda kuti nyoka yako ive nehuwandu hwe 3g ye fiber uye inenge 4g yeprotheni.
Mienzaniso yezvokudya zvakanaka
- 1 duku apulo (~ 4oz) ne 1 kikapu yose yepanut butter, almond butter, bhotela yezuva kana sun butter.
~ 160 makorikori, 8 g mafuta, 1 g mafuta akazara, 20 g ghydroidhyrate, 5 g fiber, 60mg sodium, 5 g protein
- 1 pepper yose (machungwa, tsvuku, tsvuku, maruva) akacheka ne 2 mashupuni mahonji.
~ 110 makorikori, 6 g mafuta, 1 g mafuta akazara, 14 g ghydrohydrate, 5 g fiber, 120 mg sodium, 0 g fiber, 3.6 g mapuroteni
- 20 vana karoti ne 2 tablespoons hummus kana 2 tablespoons guacamole.
~ 140 makorikori, 6 g mafuta, 0 g mafuta akazara, 21 carbohydrate, 4.5 g fiber, 120 mg sodium, 3 g mapuroteni
- 1 ½ makapu edamame muhomwe, inosasa marungwa munyu.
~ 188 makorikori, 5,6 g mafuta, 0 g mafuta akawanda, 17 g gorohydrate, 7.5 g fiber, 250 mg sodium, 15 g mapuroteni
- 2 mazai vemaoko (zvakaoma kubika) ne ¼ mukombe chikamu che ricotta chese uye diced tsvuku tsvuku tsvina yakakanyiwa pa 1 slice yechingwa chose chegorosi (15g carb nechikamu)
~ 200 makoriori, 4 g mafuta, 2 g mafuta akazara, 15 g gorohydrate, 280 g sodium, 6 g fiber, 17 g mapuroteni
- ½ cup peaches yakasviba (inopisa mu microwave) inosanganiswa ne 6oz pasi-mafuta mafuta girasi * yogashi + 2 teaspoon pasi fodya.
~ 195 makorikori, 2 g mafuta, 0 g mafuta akazara, 28 g gorohydrate, 3.5 g fiber, 75 mg sodium, 17.5 mapuroteni
Nyoka Inobatsira Kwaunobatsira
Kuwedzera hove kune chirongwa chako chekudya inzira yakanaka yekuwedzera mavitamini, mineral, uye fiber. Asi, kuenda kune vending machine kwechingwa kazhinji hazvibatsiri.
Dzimwe nguva zvose zvaunoda ndezvokudya zvakaderera zve-carbohydrate kuti udzivirire nzara yako uye uchengetedze ropa rako rega. Pasi apa uchawana zvimwe zvinokonzera kudya zvinokonzera zvokudya zvinenge 5 g ye carbohydrate:
- 1 cup air-popped popcorn
- 12-15 yakabikwa kana yakatsvuka, maarmonds asina kuiswa
- 1/2 mukombe pasi-fat cottage cheese
- 1/4 yekadiki avocado
- 1 pasi-fat-string cheese
- 5 mwana karoti ne 1 kikapu peanut butter
> Sources:
> American Academy of Nutrition uye Dietetics. Smart Snacking kune Vakuru uye Vechiduku .