Utano Hwakanaka Hutsva hweShuga uye Kurasikirwa Kweutoro

Kusarudza hove yakanaka ndiyo mukana wakanaka wekusimudzira chikafu chako, kuchengetedza shuga yeropa, nekudzivirira kudya kwekudya pazvokudya. Dambudziko nderokuti dzimwe nguva hatizivi chatinofanira kudya uye, panzvimbo pokusarudza zvokudya zvinovaka muviri, tinowanzosarudza kuti tive nyore, tichizorora pane zvinyoro uye zvinotapira. Chinokosha chekudya zvakagadziriswa ndechekuti uve nehutano hwakanaka huripo huri nyore uye hwakawanda.

Kune vanhu vane chirwere cheshuga kana avo vanotarisa kuvandudza hutano kana kurasikirwa nehutemi, hove yakagwinya ndeyeye koriori uye makedhaidhyrate anotarirwa. Izvi zvinobatsira kukwanisa kuwedzeresa muviri wako, kuwedzera simba rako uye kudzivirira kuwedzerwa uremu kana kubatsira kubatsira kurasikirwa kweuviri. Murairo wakanaka ndeyekuchengetedza kudya kwako kunenge mazana maviri emakirori kana pasi . Mukuwedzera, iwe unoda kuti nyoka yako iwane fiber uye mapuroteni, miviri miviri inobatsira kubatsira mune satiety. Pakupedzisira, chinhu chakanaka kuedza kusarudza zvikafu zvakakwana sezvokudya zvekudya zvekudya uye kusapedza kudya zvinogadzirwa, zvakakonzerwa nema carbohydrates zvinogona kuwedzera sutu yeropa, kukurudzira kudya zvakanyanya, uye kubudisa kupisa.

Dzokai pane izvi zvinongororwa. Sarudza zvaunofarira kana kugadzira zvimwe zvitsva. Izvi ndezvimwe pfungwa - kuwedzera zvakasiyana-siyana zvichaita kuti urongwa hwekudya hunakidze uye hunonwisa.

1 -

Zvitsva Zvitsva Zvakanaka Chaizvo Zvakanaka!

Mbeu inowanzova yakakosha mu-carbohydrates, fiber, mavitamini, nemaminera. Kana iwe une chirwere cheshuga, chinangwa chekuchengetedza chikamu chako kune umwe anoshumira (1 chidimbu chiduku - ukuru hwebhokisi tennis, 1/2 bhanana, 1 kapu yemakroti kana melon, 1/2 mukombe yakasanganiswa michero) pahugaro uye funga kuwedzera mamwe mapuroteni kune nyoka yako kuti kuderedze kukurumidza kwokuti sirasi yeropa inomuka. Chibereko chinogona kunge chiri chakanaka chikafu chekugadzirira kushanda kana masikati pick-me-up. Inogonawo kushanda sechitarisiko chinonaka mushure mekudya kwemanheru.

• Apple
• Bhanana (1 shoma kana midhi miviri)
• Cherries (12-15)
• Clementine
• Grapefruit
• Mazambiringa (12-15 mashizha makuru)
• Honeydew Melon
• Kiwi (1-2 kiwi)
• Mango (1/2 mukombe)
• Nectarines
• Orenji
• Papaya
• Peaches
• Peari
• Chinanazi (1/2 kapu)
• Plums
• Tangerines
• Watermelon

2 -

Zviyo Zvisingagumi

Zvisiri-marara yemiriwo yakaderera mu-carbohydrates uye makoriyori. Ivo vapfumi mukuzadza fiber, vitamine, uye minerals. Kuti upedze nyoka yako, pairi 1/2 kapu yakabikwa kana 1 mukombe mavara mishonga pamwe nepuniki ye hummus, guacamole, kana nut butter.

• Bell Pepper Strips
• Zviyo
• Broccoli
• Koliflower
• Carrot
• Celery
• Cherry kana mazambiringa mazambiringa (12-15)
• Cucumber
• Jicama
• Mushroom
• Snow Peas
• String Beans

3 -

Tora-uye-Enda Snacks

Paunenge uri-ku-kuenda zviri nyore kukanganwa kutakura chimwe chinhu chokudya, izvo zvinosiya iwe unotenga chinhu kune nosh. Kuti uve nechokwadi chokuti kudya kwako kunonwisa uye kunonwisa uye kunonaka, zvakakosha kuva muchengeti wenyama. Chinangwa chekuwana zvokudya zvekudya zvinokonzerwa nehutano-hupfumi uye zvakaderera muma sodium uye mafuta akazara.

• Snack Bar
• Whole Grain Popcorn
• Unsalted Nuts (almonds, pistachios, walnuts, cashews, 1 oz kana 1/4 mukombe)
• Low-fat fat Greek yogurt
• Fresh Fruit
• Miti Yakasvibira neHummus
• Dry Low Sugar Cereal
• Hard-Boiled Egg
• Miorivhi
• Pickles
• Rice Cakes (Brown)
• Soy Chips
• Soy Nuts
• String Cheese
• Sunflower Mbeu (isina kuiswa)
• Trail Mix (chengetedza kune imwe kushumira)

4 -

Rongedza Izvo Zvishoma uye Fara

Kana iwe uri pamba uye uine nguva yekugadzira chisviso chinogutsa, panzvimbo yekufambisa mumakabati, kurova chimwe chinhu nokukurumidza uye kugara pasi, kuchiisa pachigamba uye uchinakidze. Kuyeuka zvekudya iwe kunogona kukubatsira kuti ugove nekugadzirisa kudzora zvokudya zvako.

• 1/2 Turkey kana Lean Ham Sandwich (2 zvisikwa zvenyama ine nyama yakatetepa) pa 1 Chikamu Chese Zviyo Zvokudya
• 1 mukombe weBlack-Sodium Soup
• 1 Tapepoon Nut Butter pa 1 slice ye Whole Grain Toast kana 1/2 Whole Grain Shona Muffin
• Apple kana Pear Slices neCinnamon uye Low-fat Greek Yogurt
• Apple kana Pear Slices ne Peanut Butter, Almond Butter, kana Cashw Butter (1 Tapepoon)
• 1 Bhuku Dzakabatanidzwa Zviduku zvine dhora reCottage Low-fat Cheese
• 1/2 Cup Cold Unsweetened Cereal ne Low-fat Greek Yogurt
• 3 Yakatsva maEggwhites neSipinashi
• 1 Kushumira kweAdhamamu neFurofa yeParmesan Cheese
• Green Salad ne 1 Tapepoon Vinaigrette kana 1 Teaspoon Mafuta Olive newaini
• 2 Tapepoons Hummus neKarroti (kana Zvimwe Zvisiri Mucheka Wemashizha)
• Low-fat Cottage Cheese uye 3/4 mukombe Blueberries kana Strawberries
• 1 Tapepoon Peanut Butter paCelery
• Miti yakasviba uye 1-2 Tapepoons Dip (Guacamole kana Bean Dip_
• Salmon Yakasvibiswa paNyeredzi Yese Yezviyo
• 1 Nyanya yakakanyiwa ne 1 Tapepoon Low-fat Tuna kana Egg Salad
• Whole Grain Crackers (1 kushumira) ne1 Kushumira Mafuta Akakosha