Dzivisa Ikudzwa Kwemabhaini Bhowa uye Sarudza Bhari Yakakosha
Nyoka yejoka inogona kuva yakanakisisa, asi inogonawo kufanana nezvokudya zvakasvibirira kumusasa wevhisi wesipi. Uine shuga yakawandisa, mafuta, uye akawedzera zvigadzirwa, zvakakosha kuverenga mabhii uye kuziva rudzi rwemapuranga uri kuwana.
Kwete Bhuku Rakawanda Rakadyiwa Eating
Iva nechokwadi chokuti unozvidya nokuda kwechikonzero. Somuenzaniso, pre-workout mafuta kuti udzivirire shuga shoma yeropa , kana kufambisa nzara pakati pezvokudya paunenge uri-kuenda.
Asi, rangarira kuti haisi mitsetse yose yakasikwa yakaenzana-vamwe havakwanise kudya zvakakwana kune vamwe. Ndakabvunza varwere vangu uye vezera rakagadziriswa Diabetes Educators kuti vandiudze zvavanoda zvimedu zvekudya zvinokonzerwa nevorati uye yega shuga. Ndisati ndazivisa "zvakanakisisa," apa pane mamwe mazano ekutanga uye zvinhu zvokufunga nezvazvo usati watenga bhorodha yekubha.
Gwaro Rinotungamirira Mazano Ekusarudza Bhuku Rakawanda Rakanaka
Ikoko hakuna zvesayenzi chaiye shure kweizvi, pane kungoedza uye kukanganisa uye maonero eumhizha. Ndinoudza varwere vangu kuti vave nechinangwa chekuchengeta zviyero pedyo neizvi:
- Zvokudya zveshuga zvisingasviki 10 gramu (yakaderera zviri nani)
- Carbohydrates pasi pemaminitsi 30 (zvichienderana nezvamuri kuidya nazvo)
- Mapurotini anokwana magiramu mashanu (izvi zvichakubatsira kuti unzwe wakakwana uye kuderedza mukana wekuparara kwega shuga)
- Fibre inenge 3 gramu
- Makoriki pasi pe 250
- Kana iwe uchida bhari iyo inonzi gluten isingasunungurwi, vegan, kana nut inosununguka ita nechokwadi chekuverenga zvinongedzo zvakanyatsonaka
Kuchengeta kudya kunokwana anenge 250 makoriki kana kuti zvishoma kunogona kubatsira kudzivirira kuwandisa kwehutano uye kuchengeta metabolism yakavhurwa.
Ndeipi Unofanira Kudya Bhabha Rakabikwa?
- Kana iwe uri kumhanya kunonoka kubasa uye uchida kudya kwekudya nokukurumidza, hoka yekunwa inogona kuva sarudzo yakanaka. Kuti apedze kudya, uzvibatanidza nemafuta echiGiriki akadzika-mafuta, dhi rakaoma uye yakakora. Vamwe vanhu vanobatsirwa nechikafu chekudya chikuru. Ratidza kuti chii chinonyanya kukubatsira iwe.
- Sezvokudya. Bhora rakanaka rakapfuma mune fiber, maprotheni, uye mafuta ane utano, izvo zvose zviri kuzadza zvinhu zvinogona kukubatsira kuti ugare pakati pezvokudya uye kudzivirira kutapudza ropa mashuga zuva rese.
- Pre- kana kuti mushure-kubasa. Mimwe mizariro inogona kukupa mukana wakakwana wemakinhydrates kuti upise kana kukufambisa iwe usati wapedza kana mushure mekuita basa. Zvichienderana nehuwandu hwemashure, hukuru, uye shuga yako yehutachi, iwe ungada kudya 15 kusvika ku30 gramu yemakrohydrate musati wadzidzira. Kumbira muchero wako wezvokudya kana chiratidzo chekudzidzisa chirwere cheshuga kuti akubatsire kugadzira chirongwa chekudya kuti uwedzere kudya kwako uye uchengetedze sukari yako panguva yekushanda.
Usashandisa Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya
Kana mushuga weropa rako uri pasi (pasi pe 70mg / dL) kana paunonzwa uine zviratidzo (kusagadzikana, kusuruvara, kuvhiringidzika kana kuwedzera kurwadza kwemwoyo), zvakakosha kuedza shuga yako uye kuchibata iko pakarepo nekate- carbohydrates , iyo yakadaro se 4 ounces of juice, 5 mashuga akaoma shuga, kana mashizha matanhatu eoda soda.
Kudya dharuka inenge isina kuwedzera shuga yako nokukurumidza zvakakwana nokuti fiber, protein, uye mafuta anononoka kabhaidhyrate metabolism uye inotora nguva yakareba kuputsa.
Kana zvakadaro, iwe wakatora shuga yako yeropa uye kudya kwako kwave kunonoka iwe unogona kudya bhodhoro rekudya kuti unyatsogadzirisa shuga yako nekudzivirira kubva pakudonha zvakare.
Nzira Dzakanakisisa Dzemabhodhoro
KIND® Bar
KIND ® Mabhodhi ndeimwe yezvandinoda zvidhawi zvinokonzerwa nokuti zvinoshandiswa zvakakwana, zvakasikwa, uye hazvisi kushandiswa. Kwete zvinotapira zvisiri izvo, kwete chero chinhu chipi zvacho. Misoro yacho inogadzirwa nezvose-nhubu dzose dzakasikwa, michero, uye mbeu yose, zvichiita kuti vapfume muvhithamini, maminera, antioxidants, mafuta ane utano uye fiber.
Chinhu chakanakisisa ndechekuti vanonwisa zvikuru, zvakare. Kana iwe uine chirwere cheshuga, chenjerera mazariro akavharwa mu yogurt kana chokoti sezvaanove akakwirira muhuga.
Nutrition Information:
Maoriro: 180-200
Puroteni: 4-10 g
Carbohydrate: 16-24 g
Shuga: 4-10 g
Fiber: 3-7g
Mafuta: 4.5-16 g
** Uyewo inowanika muKIND Plus nekuda kweprotein, fiber, antioxidants, kana Omega 3s
Kuvadaidza kuedza: Fruit & Nut Farawo, Almond Cashew ne Flax, Apple Cinnamon & Pecan, Almond & Apricot
Ndekupi kwaungavawana: Target, Walmart, Amazon, Whole Foods, Trader Joe's, uye paIndaneti pawww.kindsnacks.com
Kuti uwane mamwe mashoko enda kune: www.kindsnacks.com
Quest® Mabha
Yakasvibiswa ne stevia uye erythritol, Zvitsva zvinotapira zvinokonzerwa neshuga, ye-gluten-isina puroteni yebha inogona kuva yakasarudzwa kune avo vanhu vane chirwere cheCeliac kana avo vane hanya ne gluten. Chikumbiro hachishandisa soy protein, asi pane whey protein yakasanganiswa uye mukaka wemaproteni akasiyana.
Handina kumbobvira ndava neyekutanga, asi ini ndinoudzwa kuti vanonaka zvakanaka. Mazhinji emakrohydrates muzvipanda izvi anowanikwa kubva kune fiber yakawedzera iyo inogona kubatsira kunonoka kuti nokukurumidza sutu yeropa inomuka sei.
Kunyange zvazvo Cheest haisi yose-chikafu chekudya, kuparara kwayo kwekudya kunogona kubatsira kudzora sutu reropa. Chenjerera paunowedzera fiber nokukurumidza , 16 g ye fiber yakawedzerwa zvishoma uye inogona kukonzera gasi uye kuputika, kunyanya kana iwe usingashandisi kudya iyi fiber yakawanda mune imwe chete.
Nutritional info:
Makorori: 170-210
Puroteni: 20 g
Carbohydrate: 21-25 g
Shuga: 1-3 g
Fiber: 17-19 g
Mafuta: 6-10g (~ 2.g mafuta ane mafuta)
Kuvhiringidza kuedza (kunokurudzirwa nevarwere) : Mixed Berry Bliss, Vanilla Almond Crunch, Peanut Butter Supreme
Kwaungawana : Vitamin Shoppe, paIndaneti pawww.questproteinbar.com
Kuti uwane mamwe mashoko : www.questproteinbar.com
RX Bars
Yakasikwa neshamwari mbiri dzakanakisisa, RX bar yakabvisa. Yakagadzirwa nemishonga yakachena, mazariro aya haana zvivako zvekugadzirira kana zvigadziro. Mazariro acho anogadzirwa ne 6 zvinoshandiswa, zvizhinji zvinosanganisira, mazai vemazuva, mashizha, nemhando yemhando. Aya mazariro akafuma mune mafuta ane utano uye mapuroteni. Izvo zvine chiyero chakanaka cheshuga nokuti chinoitwa nemichero yakaomeswa, asiwo iyo yakanaka yekuzadza fiber. Izvo hazvina cheki, kwete soy, uye hapana gluten.
Nutrition Information:
Maoriro: 210-220 makori
Puroteni: 12 g
Carbohydrate: 21-24 g
Shuga: 13-15 g (shuga iyi haisi kubva kune shuga yakawedzerwa pane kubva muchero mukati mebha)
Fiber: 3-6 g
Mafuta: 7-9 mafuta (~ 2 g mafuta akazara)
Kushamiswa Kuedza : Bhabheribheri, Chocolate Gungwa Munyu, Muti wePeanut, Kocoti Chocolate
Ndekupi kwaungavawana : In-line, Amazon, Trader Joes, inotungamirira zvikafu zvezvokudya, magymi, nezvimwe. Kuti uwane mutengesi pedyo newe: https://www.rxbar.com/shop.html
Kuti uwane mamwe mashoko: https://www.rxbar.com/
Kashi Chewy Granola Zvokudya:
Chinodiwa nevakawanda vandaifambidzana navo veCDE mazariro aya akanaka, anonaka uye anowanikwa kwose kwose. Ramba uchifunga mupfungwa dzako, kwete dzose dzeKashi dzakasikwa zvakaenzana. Chinangwa chokutenga chimwe chezvitsva zvekuchera kuchengetedza pamakoriori uye shuga.
Nutrition Information:
Maoriro: 140-160 makori
Purotini: 6 g
Carbohydrate: 19 g
Shuga: 6-7 g
Fiber: 3-4 g
Mafuta: 5-6 g mafuta (0 g mafuta akawanda)
Kuratidza Kuedza Kuedza : Uchi Hemamondi Huru, Trail Mix,
Ndekupi kwaungavawana : In-line, Amazon, Fresh Direct, panzvimbo yako yekutengesa
Kuti uwane mamwe mashoko: https://www.kashi.com/our-foods/bars
thinkThin® Bhari
fungidziraThinisi ndiyo inofarira imwe yevashandi vangu kwenguva refu. Kunyange zvazvo ini ndisingavada nokuti vanondiyeuchidza bhandi, vanoshanda zvakanaka kune vamwe vanhu vane zvinorambidza kudya, kunyanya avo vanoda kutevera kudya kwejuten-pasina . Ivo vose vanonzi Gluten vakasununguka uye vaKosher. Vamwewo vane vgan uye marisi vakasununguka.
kufungaTin inotaura kuti vanoshandisa kwete-GMO zvinokanganisa, asi izvi zvinongogumira kumasanganiswa avo emiti yakasanganiswa. fungaTinhowowo ishoma-glycemic-index chisarudzo. Tsukatari inofungidziraTin bars inobva kune shuga doro. Ngwarira paunenge uchinge wawedzerwa shuga dzakawandisa nokuti dzinogona kukonzera gesi uye kuputika.
Nutrition Information :
Maoriro: 170-250
Purotini: 8-20 g
Zvose Gedhihydrate: 19-25 g
Shuga: 0-10 g
Fiber: 2-5 g (zvakakosha kusarudza tambo yakanaka yekuwedzera fiber)
Mafuta: 7-12 g
Kuvhiringidza kuedza : Dark Chocolate, Blueberry uye Mixed Nuts, Caramel Chocolate Yakagadzirwa Mixed Nuts
Kwaungawana: Trader Joe's, Whole Foods, paIndaneti pawww.amazon.com kana www.thinkproducts.com
Kuti uwane mamwe mashoko: https://shop.thinkproducts.com/