Nehuwandu hwemichero mutsva, michero yemunharaunda nemiriwo , ndiyo nguva yakakwana yegore yekufarira saladhi. Kana iwe wakanamatira mune imwe saradhi yako yakangwara, iwe uri kurasikirwa pane zvinokosha zvinovaka muviri uye zvinonakidza. Heano mamwe mazano ekuvaka sarudzo yakanaka, yehutano, uye yakawanda.
Ramba Wakachena yeAraberg
Ndicho chimwe chezvokudya zveAmerica zvinodyiwa, asi mazaya echando haana kunyanya kunakidza uye anenge asina chikafu.
Kuti utange saladhi yako, edza kuwedzera imwe kana kuti yakawanda yemasviki aya anotevera mashizha kune ndiro yako. Zvose izvi zvinyorwa zvinotakura fiber, vitamini, mineral, uye antioxidants . Kana vamwe vari vatsva kwamuri, vapei kuedza! Vanyengedze ivo kuti vaite zvakasiyana.
- Boston (bibb)
- Radicchio
- Baby sipinashi
- Arugula
- Kale
- Watercress
- Bhizha rakatsvuka uye rakatema
- Oak leaf
- Frisee
- Endive
- Mache
- Escarole
Simba it Up
Shandisa zvakanakisa kuva neshadhi sekudya uye kuwedzera muviri wako kudya. Simba sadhi yako nekusanganisa mumhando dzakasiyana siyana yemiriwo yako. Semuenzaniso, inokanda muhote, tsvuku, kana tsvuku tsvuku, anyanisi, broccoli, tomato, snap peas uye kabichi. Edya iyo yakasvibirira, yakabikwa, kana yakabikwa, sarudzo ndeyako.
Saizvozvowo, michero ndeye kuwedzera kukuru kune saladhi. Edza kutumirwa mumaapuro, blubheri, strawberries, kana mazambiringa nekuda kwemafuta anonhuwa.
Yakaisvonaka, iri nani! Kwete chete iwe unobatsirwa nezvose zvinokuvadza zvinopisa muzvibereko nemiriwo, asiwo fiber.
Sarudza protein yako
Kuwedzera protein kune saladhi yako kuchakubatsira kukuza iwe uye kuramba uchigutsikana kwenguva yakareba, uye kunogona kubatsira kudzivirira kuputika kwega shuga munguva inotevera musikati. Sarudza mhepo yakasimba yemaprotheni yakadai se:
- Teki
- Chicken
- Tofu
- Tuna
- Sarimoni
- Shrimp
- Cheese
- mazai akaoma
Toss muChimwe Chewy
Carbohydrates inopa simba uye kana yakaenzana zvakakodzera, inogona kubatsira kugadzirisa shuga yeropa uye insulin.
Bhara muzvine makedhihydrate zvokudya izvo zvakaderera mu glycemic-index (GI) uye hazvizoputika insulini yako. Kazhinji pasi GI marudzi ezvokudya zviyo zvakakwana uye zvisingaiti, uye zvine fiber uye mapuroteni. Mienzaniso inosanganisira:
- Black bean
- Ipiyo mahairi
- Chickpeas
- Yakagadzirwa quinoa
- Akabika gorosi maruva
- Cooked farro
- Whole wheat pasta
Usakanganwa Mafuta!
Zvokudya nemafuta mavari hazviregi shuga yeropa uye insulini yakawanda seyakadaro, uye inokubatsira kuti unzwe wakakwana uye uchigutsikana nezvokudya. Zvokudya zvine mafuta ane mafuta, kunyanya zvisingatsananguki sevungu nemiti , zvinopa hutano hwakawanda hunobatsira. Izvi zvinotevera mimwe mienzaniso yemafuta ane utano okukanda mu saladhi yako. Sezvo vachikwira mumakorikori, vanozvichengetedza kune rimwe kana maviri mazvokudya pamusi wekudya:
Cherechedza Kufara kwako
Zvichengetwa-kutenga saladhi yakagadzirwa zvinotakurwa neshuga, mafuta, uye munyu, kusataura nezvezviwedzera. Sezvimwe nzira dzakanaka, shandisa moyo unofadza mafuta emuorivhi uchivhenganiswa newainiki kana gorozi inonaka bhariamic vhiniga pawadhi yako. Kana, edza kugadzira chikafu chako chekupfeka. Unoda mamwe mapeji? Tarisa Iko PCOS Nutrition Center Cookbook: 100 Inyore uye Inonakidza Izvo Zvokudya Zvokudya Zvimwe Zvokudya Zvokudya zvekutema PCOS kune dzimwe yummy salads uye zvipfeko zvakagadzirwa semu Lemon Dijon Vinaigrette mapeji pasi apa.
Yeuka kuti kupfeka zvishomanana kunofamba kwenguva refu.
Lemon Dijon Vinaigrette
Inoshumira 4
Zvisungo:
- 2 Tapepoons akazowanikwa nemafuta emuorivhi
- 1 Tapepoon white vhiniga
- Juice kubva pa22 nemon
- 1 Tapepoon Dijon masitadhi
- 1 teaspoon uchi
- ¼ teaspoon kosher munyu
- ¼ teaspoon pepper pevhu
Mirayiridzo:
Whisk zvinokonzera mumudziyo muduku kusvika pamwe. Dzorera pamusoro pekuda kwako saradi.
Per serving: 80 makoriori, 7 gramu mafuta (1 gramu yakazara), 150 mg sodium
Recipe kubva kuPCOS Nutrition Center Cookbook: 100 Inyore uye Inonaka Zvimwe Zvokudya Zvokudya zvekutema PCOS