Izvi zvinoitika nguva dzose - iwe uri kumhanya-famba uchiita zvese uye kamwe kamwe nzara inorohwa. Iwe wakabva kubva usingazivi iwe une nzara yekushaya nzara mukati memutambo wemaminitsi. Kunzwa nzara haisi chinhu chakanaka nokuda kwezvikonzero zvakasiyana-siyana: 1) Hainzwi zvakanaka, 2) Uchawanzoita chisarudzo chekudya chisina utano nekuda kwayo, uye 3) Zvinokuita kuti uomerwe nekudya zvakanyanya.
Kune mumwe munhu ane chirwere cheshuga, kusiya nguva yakawandisa pakati pezvokudya kunogona kuva nengozi, kunyanya kana uri kutora mishonga inogona kukonzera hypoglycemia (shuga shoma yeropa).
Kana iwe uchifungidzira kuti uri nehutachivi hwepasi shoma kana unonzwa uine zviratidzo - usine shungu, uchitya, uchivhiringidzika kana wakavhiringidzika - unofanira kuedza shuga yako kuti uone uye uubate nokukurumidza. Mishonga yakanakisisa, kunyange zvakadaro, ndeyokudzivisa izvi kuti zvirege kuitika zvachose. Kuramba uine hutano hwakanaka, hunovaka muviri, hurairi-inodzorwa zvinotapira mumaoko ndeye nzira yakanaka yekudzivisa nzara yako, kuwedzera chikafu chako uye kudzivirira kutapisa kwemashuga eropa. Kutakura, shefu-yakagadzikana yakagadzika inogona kusara mumotokari yako kana kutakurwa muhomwe yako inofanirana zvakanakisisa.
Pre-akagoverwa Unsalted Nuts
Nutswe ane huwandu hwakawandisa hwemafuta asina kuwanikwa anogona kunakirwa necholesterol. Ivewo yakaderera mu-carbohydrates, yakazara mumaminerari akadai se potassium uye yakakwirira mu fiber uye mapuroteni - zvichiita kuti zvive zvakakwana zvekuzadza izvo zvisingabatanidzi tsvina yeropa.
Asi, inogona kuva yakakura kwazvo saka zvakakosha kuchengeta mugove wako kune umwe kushumira. Kutenga zvinotakura zvinotengeswa zvisina kutorwa (sterodium yakawanda inogona kuwedzera ropa rako ) marimu inzira yakanaka yekudzivirira kudya kwekudya. Kana uri kutarisa kuti uchengetedze mari, iwe unogona kuzvigadzirisa iwe pachako nekufungidzira 1/4 yemukombe wemateve uye nzvimbo munzvimbo yebhagi.
Mashoko ezvokudya zvinovaka muviri: 1 mazamu akawanda anokwana: 160 makorikori, 14 g mafuta, 1 g mafuta akazara, 0 g cholesterol, 0 g sodium, 6 g gorohydrate, 3.5 g fiber, 1 g shuga, 6 g mapuroteni
A Snack Bar
Izvi zvinogona kuva zvinonyangadza nokuti mabiko akawanda ezvokudya zvinongorumbidzwa mashizha. Chinangwa chokusarudza bhodhoro rakasvibiswa mumakunguhydrates (kwete kupfuura magiramu 30), rine magiramu matatu e-fiber uye 8 g yeproteiniti uye inogumira kudarika 10 g yeshuga. Tarisa mimwe midziyo inoshanda zvakanakisisa kupedza nzara, kupa chikafu uye haigoni kukonzera shuga yeropa .
100 Calorie Bag yePapcorn
Popcorn ihwo huwandu hwehutano uye ndiyo yakanaka ye fiber. Izvo zvinopawo kugadzirisa uye zvinogona kuchinja panzvimbo yezvokudya zvisina kuchena zvakadai semapapatata kana michena. Imwe pamwe chete nepopcorn ndeyekuti unogona kudya chikamu chakanaka uye unonzwa wakakwana uye uchigutsikana usingadyi kudya makoriki kana makhahydrates.
Mashoko ezvokudya zvinovaka muviri nemapikisi matatu air-popped kana 100 koriori bag: ~ 100 makoriori, 1 g mafuta ose, 0 g mafuta akawanda, 0 mg cholesterol, 2 mg sodium, 18.7 g gorohydrate, 3.5 g fiber, uye 3 g mapuroteni
1 Chidiki Chimwe Chibereko
1 chikamu chiduku chezvibereko (kureba kwebhokisi tennis) rine 15 g ye carbohydrate uye 15 g ye shuga. Kunyange zvazvo ini ndinowanzoudza varwere vangu kuti vasadye michero pakati pezvokudya pachavo kuti vadzivirire shuga dzeropa, dzimwe nguva chikamu chiduku chezvibereko chinogona kuuya zvakagadzirirwa kudzivirira kutapisa kwemashuga eropa.
Kana iwe uchida kudya gorobhaidhadhi pakati pemasikati nokuti uri kutamba-famba kana kuenda kunyanzvi, saka pairing michero ine puroteni shoma yakadai semiti, mafuta-e-fat cheese akabatanidza kana kunyange hummus ( ndinoziva zvinonzwika semanzwiro ) angave akanaka chisarudzo kwauri. Maapulo, maarangi, uye mapeji zvinowanzosimudza zvakanaka kana zviri kutakura.
Protein chete
Dzimwe nguva zvose zvaunoda ndezvishoma zvine makedhihydrate, protein-rich snack. Kana iwe uri kutsvaga 'protein protein' tsvaga mamwe mazano e-on-the-go snacks.
> Sources:
> Caloriecount. Amamondi. http://caloriecount.about.com/calories-nuts-almonds-i12061
> Caloriecount. Popcorn. Inowanikwa pa-line. http://caloriecount.about.com/calories-popcorn-air-popped-i19034