Rimwe Zuva Rokudya Zvakanaka uye Zvakanaka Zvakanaka
Kana iwe uchangobva kuongororwa ane chirwere cheshuga, unogona kuzviwana uchishamisika, chii chandingadya? Kuva nechirwere cheshuga chirwere umo ushuga hauna kunyatsogadziriswa zvakanaka , vanhu vane chirwere cheshuga vanoda kuchengetedza nekudzivirira kudya kwavo kwegluidhydrate. Kuita izvi hakugoni kungobatsira chete kutarisa sutu yeropa, asi kunogonawo kukonzera kuora kwekurema, kuderedzwa kwe triglycerides (chiyero chemafuta muropa) uye kuderera muhutano kune mamwe mungozi emumwoyo.
Kana iwe uine prediabetes uye wakaziviswa kuti uremerwe uremu, imwe koriori uye gorosiyidhini inodzorwa kudya zvinogona kubatsira kudzivirira uye kunonoka chirwere cheshuga. Kutsvakurudza kunoratidza kuti kurasikirwa nehuwandu hunorema, anenge 7-10% yemutoro wenyama yako kunogona kubatsira kuderedza dambudziko rako rekukura nechirwere cheshuga.
Kazhinji zvakaoma kuwana nguva yekutsvaga mapeji uye kugadzira kudya kwakanaka, uye kudya kunovaka muviri. Usati watsvaga kudya uye zvirongwa zvekudya, kuchenjera kuziva kuti mangani emakoriori uye makhahydrates iwe unofanirwa kuti usvike zvose uremu hwako uye zvinangwa zvega shuga. Kana iwe usati watove, gadzira musangano nemudzidzisi wekudya akarembera kana mudzidzisi ane chirwere cheshuga kuti ave nemafungiro emunoda yako caloric uye yehydrohydrate iyo inogona kutsigira zvinangwa zvako.
Iri urongwa hwemazuva matatu hwekudya hwakagadzirwa kuvanhu vanotarisa kudya kudya 1800 koriori. Mariri, uchawana, 3 gorobhohydrates zvokudya, imwe nyoka uye mharidzo yakakwana 1800 makorikori (anenge mazana mashanu emakorikisi pakudya, kudya kwemanheru kunenge mazana matanhatu nokuti inosanganisira dessert uye anenge mazana maviri emakori ekwenyuka).
Kune vamwe venyu, huwandu hwemagidhahydrates muurongwa huno hwekudya hungaita sehuwandu. Vamwe vanhu vane chirwere cheshuga vanobatsirwa nokudya zvokudya zvakaderera zvine mahydrohydrate. Nzira yakanaka yekutarisa kuti uone kana chirongwa chako chekudya chiri kukushandira iwe kuedza shuga yako yeropa kare uye nemaawa maviri mushure mekudya. Tarisa kuona kuti shuga yako yeropa yakakura sei maawa maviri mushure mekutanga kwekudya kwako.
Kune vakawanda, sutu yega yega inofanira kunge iri pasi kana yakaenzana ne 180mg / dL maawa maviri mushure mekudya. Tarisa nechiremba wako nezvehutano hwemashuga ako chaiwo.
Sample Breakfast:
Zvokudya zvinotsiviwa, zvakadai ses smoothies zvinogona kushanda chinangwa mukurasika. Mukuwedzera, inogona kuva mapuroteni uye vitamini yakafuma. Kana yakagadzirwa nemiti yakakodzera, inonaka zvakanaka uye inokurumidza kudya, yekuzadza kwekudya kwemangwanani.
Yekamusi Smoothie yakaitwa nekubatanidza kusvikira yakasviba:
- 1 8oz mukombe usina maruva mukaka wemarmond
- 6 oz low-fat plain Greek yogurt
- 4 oz silken tofu
- 1/2 bhanzanisi rinenge riri 4 oz
- 1/2 mukombe yakasviba, twese strawberries
- 2 kipuni pasi pasi fukisa
- 1 kushumira purotini powder (whey, hemp kana chero ipi zvayo yaunoda) * chinangwa chokusarudza tambo yepakutanga isina kuwedzera shuga
- Cinnamon uye vanilla powder (kwete kudiwa asi inogona kuwedzera tambo)
- Kafi ne 1 Tbsp Half & Half
Zvokudya zvinovaka muviri: ~ 490 makorikori, 46 g carhydrate, 15.3 g mafuta, 2.7 g mafuta akazara, 26 g shuga, 10 g fiber, 45.7 g mapuroteni
Kudya
Chibage, Tomato, uye Muparidzi Saladhi:
- 1 kapu yakasikwa lettuce (sipinashi, yakavhenganiswa nevhu, romaine)
- 1 mukombe diced tomato
- 1 kapi yekoro - yakakangwa uye yakatemwa kubva kune cob (kana kushandiswa nechando)
- 1/4 fresh avocado - diced
- 1 tsp maorivhi nemafuta ebharisamu
- 1/2 6 "Gorosi pita yose - yakanyatsoputika
- 4 oz grilled chicken, canned tuna (yakanatswa) kana kubika turkey
Toss yakakangwa gorosi, tomato, kupfeka saladi uye avocado pamwechete apo zviyo zvichiri kudziya. Izvi zvichanyungudutsa zvishoma nekodha uye kugadzira chironga chekugadzira. Chill uye mushumire pamusoro pe lettuce nepita toast kune rumwe rutivi.
8-12 inoshandisa mvura yakachena nemononi yakakanyiwa
Nutritio Mukati: ~ 485 makorikori, 60 g gorohydrate, 17 g mafuta, 2.6 g mafuta akazara, 12.4 g shuga, 37.4 g protein, 12.2 g fiber
Kudya
- 1 isati yakatakurwa chifu (anenge 6oz - iwe unogonawo kuedza salmon kana nyama yakaonda)
- 2 tsp olive oil
- 1 teaspoon garlic powder
- 1 pinch pepiti yakasviba
- 2 makapu akajeka broccoli akacheka mapfumo (anogona kushandisa mazaya kana imwe isiri-starchy yemiti )
- 2/3 mukombe yakabikwa zviyo zvakasvibirira mupunga jisi
- 1 Tbsp sunflower mbeu
- 3/4 kapu yeblueberries ne 2 tsvina yakashata kisses
Bvisai chifu musana namafuta omuorivhi uye usasvike pepuru tsvuku uye garlic powder uye grill. Itai broccoli mune microwave-yakachengeteka mukombe, shandisai mvura shoma pamusoro pamusoro uye muvhare neupurasitiki. Microwave kwemasekondi makumi matanhatu, kana kusvika zvishoma. Kana ukasasarudza kushandisa microwave yako, fodya broccoli mumucheka wepani nemvura shoma.
Itai mupunga semapurogiramu yepachipu uye musvina mbeu dzezuva. Iva newaini yeblueberries uye chocolate yakasvibirira ye dessert .
Zvokudya zvinovaka muviri: ~ 600 makorikori, 64 g carbohydrate, 16.6 g mafuta, 5.2 g mafuta akazara, 19,5 g shuga, 53 g mapuroteni, 11.3 g fiber
Kudya Kwemafungiro Akatorwa Kubva: Diabhesi Diet Menu Zvimwe
Mid-day Snack
- 15 mwana karoti
- 1.5 Zvipukisi Peanut Butter
Paridza peanut butter pamusoro pemapetanga emaapuro kana kushandisa peanut butter se sauce yekucheka.
Zvokudya zvinovaka muviri: ~ 194 makorikiti, 17.1 g carbohydrate, 12.3 g mafuta, 1.5 g mafuta akazara, 9.3 g shuga, 7 g mapuroteni, 4.1 g fiber.