Ndezvipi pane yako menyu kwemasikati nhasi? Kana iwe wakaita sevanhu vazhinji, iwe unogona kunge wakabata chimwe chinhu nokukurumidza kana kuunza imwechete yekare yekudya kwemasikati iwe unodya nguva yose. Pasinei nokuti unosarudza kudya kunze kana kuunza kudya kwemasikati kubva kumusha, kune maitiro akawanda ehutano uye anowanikwa nyore nyore kuitira kuti kuchinja kuine glycemic index (GI) kudya zvishoma zvishoma.
Soups
Soups ndiyo nzira huru yekudya kwemasikati. Kwete chete iwe unogona kuwana soro pamafambisi akawanda anotora, asi iwe unogona nyore nyore kugadzira chirongo chikuru chemusi wevhiki nevhiki uye kuvhara zvikamu zvega woga kuchengetedza kwekupedzisira. Edza kupisa sopu mune imwe kapu servings mune zvipfeko zvakasiyana kuti uite kunyorera nekudzoka zvakare nyore. Zvose zvaunofanirwa kuita ndezvokukanda chikwama chimwe mangwanani mangwanani uye panguva yemasikati, chiisungirire mune imwe microwave-yakachengeteka kusvikira ichidziya.
Lentil, mishonga, minestrone, huku nekorosi yakakwana yekorosi kana murazi mutsvuku, uye muto wepea zvose zvinonyanya kunaka pasi peGI zvisarudzo. Iwe unoda kuvhara soda-based based soups nekuda kwekukwirira kwe-caloric uye mafuta akazara. Izvi zvinonyanya kuitika kana iwe une polycystic ovary syndrome (PCOS) sezvo une dambudziko rakakura rekuwedzera ropa reropa uye chirwere chemwoyo .
Salads
Salads , zvichienderana nezvamunoisa mavari, ichisarudzo chakanaka. Tanga nemuviri wakakomba lettuce, shanduko yepakati kana sipinashi, uye sunga pamagetsi ako akasarudzwa.
Kunyange zvazvo mazai echando aisava neGI yakakwirira, pane zvishoma zvishoma zvinobatsira pakudya. Uchawana mamwe mavitamini, zvicherwa, uye michina nekuisa sarinaki kana imwe lettukisi yakasvibirira. Tomate, makomkoro, pepper, mushwa, broccoli, uye karoti zvakakura zvekugadzira chero saradhi.
Iwe unoda kupedza cheese, bhakoni bits, uye croutons, izvo zvakakwirira mumafuta. Inzwa wakasununguka kuwedzera michero yakakangwa, semakonzo, mazambiringa, maapuro, kana maabriji, huku yakakangwa, nutsani uye nyemba kana marumisi kune mapurotini akawanda, kuwedzera, uye kutapira.
Salad kupfeka kunokosha zvakare kuti uone kana iwe uchigadzira kana kuraira saladhi. Gara nemusanganiswa wakaoma wemafuta emuorivhi uye bhariamic vhiniga kuti ugopfeka saladi yako panzvimbo yemafuta akakwirira akavhara mafuta, shuga yepamusoro yakashongedza. Kana, kunyange zviri nani, iwe unogona kuita nyore nyore kupfeka kwako nemishonga yakachena seamoni, garlic, uye machero. Vanoda pfungwa? Chengetedza PCOS Nutrition Center Cookbook .
Sandwiches
Yakagadzirwa pamba uye inounzwa kubasa kana kuwanikwa kune imwe nzvimbo delis, sandwiches inopa zvakawanda zvishoma pasi glycemic index ongasarudza. Iwe uchada kuparadzanisa mavhesi kana chingwa chena ku 100% yegorosi rose kana kuti yakasimwa chingwa. Edzai cheese uye ham, iyo nyama yakakoshesa, kana turkey uye cheese, kana tuna kana evha saladhi. Inzwa wakasununguka kutakura sandwich yako ne lettuce, tomato, nemimwe miriwo, kana iripo. Panzvimbo yehomwe yezviputi, sarudza michero yakachekwa kana mishonga, kapu yemuseke, kana saradhi. Ita tsika yepaanut butter uye jelly zvishoma zvishoma kuburikidza nekushandisa tsvina yakagadzirwa michero se cherries kana strawberries panzvimbo yejelly.
Dinner Leftovers
Kugadzira masikati yako kumba kusati kwapera ndiyo nzira yakakura yekuraira kuhofisi. Kwete chete iwe uchava nehupenyu hwakanaka, asi iwe uchachengetedza zvakawanda zvemari zvakare. Mukuwedzera pakuunza zvikamu zvezvasara kubva kwekudya kweusiku husiku hwekupedzisira (ita kaviri mapeji ezvinyorwa zvinowanikwa mukati mevhiki), unogonawo kubika mapepa mashomanana ehuku, akachekwa kana sautéd mune mafuta mashoma, anoshandiswa mukati mevhiki . Wedzerai huku kune mimwe miriwo yakaomeswa uye soy sauce yekukurumidzira-fry, kana kushandisa mamwe mucu uye mafuta anocheka yePatmesan, kana kuti kuwedzera kune yakasvibiswa nejeri uye makungu uye imwe mayonnaise chiedza chekudya chikafu chinonaka.
Ronga Pamberi
Pasinei nokuti iwe unosarudza kudya kunze kana kubika kumba, kuronga kudya kwako kunofanirwa. Tora maminitsi mashomanana manheru oga oga kuti ugadzirire kudya kwako kwemasikati uye uwane iyo yakachengetwa zuva rinotevera. Nenzira iyo, kana iwe uri kutomhanyira mangwanani anotevera, masikati akagadzirira kuenda uye iwe hausi kumanikidzwa kudya pane chimwe chinhu chisina kunaka. Kana ukaronga kudya, tsvakurudza mapeji ezvokudya pamunharaunda yako yekudyara kuitira kuti uzive zvaunotarisira paunosvika ikoko.