Kudya mangwanani-ngwanani, kunyanya kana une chirwere cheshuga, kana kuti kuedza kuderedza uremu kunokosha. Asi, kusarudza pamusoro pezvokudya zvinogona kunge zvakashata. Unofanira kudya zvokudya zvakaderera, zvishoma-carbohydrate, chikafu chekudya? Kuva nechirongwa kunogona kukubatsira kuchengetedza nguva nekudzivirira iwe kubva pakuita sarudzo isina kunaka.
Zvidzidzo zvakaratidza kuti kudya chikurusa chakakura, chakakwirira uye chinopfuvura mapurotini chikafu chinogona kubatsira kubatsira kuderedza kusviba kweropa nekurema.
Icho chikonzero chikonzero ndechekuti idzi mitundu yekusarudza kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwemukati kune yakaderera mumakinhydrate Vamwe vanhu vane chirwere cheshuga vane huwandu hwehutu hwepamusoro mangwanani nokuti chiropa chinoputsa shuga usiku humwe uye masero anogonawo kunge asingagoni kurwisa insulin panguva ino.
Uyezve, zvidzidzo zvakaratidza kuti suga yeropa inowanzosimuka mushure mekudya kwekudya kwekudya kwemazuva ekudya, kaviri pane yakapfuura kupfuura mushure mokudya kwemasikati. High post prandial (mushure mekudya) Sirasi yeropa inogona kukonzera chido chemarbohydrate nekuti, panzvimbo yekushandisa shuga yehuni, inoramba iri muropa uye muviri unofunga kuti unoda kudya shuga (kana kuti makhahydrates) kuti uzvipire. Chimwe chidzidzo chakawana kuti vanhu vakuru vane hutano vakadya mizinga 50 g makhahydrate (somuenzaniso, 3/4 kapu inoshandiswa nekombe yekombe imwe nekabhanana ye 1/2) kudya kwaiva nepamusoro-soro glucose (shuga) mushure mekudya kwekudya kwemanheru, yakaderera shure kwemasikati, uye kuenzanisa pashure pekudya.
Zvichida ichi chikonzero chakanaka chekuedza kudya kwema carbohydrate yakadyiwa.
Zvakakodzera kukohwa. Saka, tsvina mabhasika , zviyo, muffin, uye mascake, uye edza imwe yeiyi yakanakisisa yekutakura mangwanani.
Yakakangwa Miti Yegg Omelet kana Egg Scramble
Iwe unogona kukanda chero chinhu mu omelet. Kushandisa kusara miriwo kubva usiku huripo inzira yakanaka yekuwedzera chikafu chako, kudzivirira kuparadza, uye kuwedzera fiber yako yehupenyu kuti ugare wakakwana.
Miti yakakangwa inowedzera kunaka kwakanaka uye kutapira kune omelet.
- 1 kapu yemiriwo yakakangwa (yakasara pamusoro peiiplant, pepper, uye anyanisi, mazamu akakuyiwa eBrussel kana asperagus - kana chipi zvacho chaunacho)
- 1 egg yolk uye 2 mazai vatsvene
- 2 tablespoons Parmesan cheese
- 1 kapu yevhunukisi kana majiroji
Mirayiridzo:
- Pisa pani isina tete pamusana wekupisa.
- Shati yekapu ne 1 teaspoon maorivhi omuorivhi uye gadzirai tsvina nemapepa epurasitiki (iwe unoda mafuta akakwana kuitira kuti mazai asanamatira)
- Dururirai mazai vatsvene.
- Shingairira kusveta rimwe divi reii mukati mepani, muchikanda pani kuti uite iyo yakasviba mazai ega ichiyerera mukati. Dzokorora nemamwe maguta, kusvikira pasina mvura yakasara.
- Flip mazai vatsvene uye vabike kusvikira pasina dhi risina kubviswa.
- Wedzera miriwo yakakangwa uye chezi, zvino simudza rimwe rutivi rweii uye rutevedze kudarika nepamusoro, kuitira kuti mitsetse ipe kumusoro. Pheka kusvikira yakabikwa, haifaniri kuva runny. Iwe unogona kuzviisa kana uchida.
- Shumira nemichero mutsva.
Mashoko ezvokudya zvinovaka muviri: ~ 300 makoriori, 9.5 g mafuta, 1.5 g mafuta akazara, 120 mg sodium, 25 g carbohydrate, 14 g shuga, 7 g fiber, 18 g mapuroteni
Simba Yogurt kana Cottage Cheese Parfait
Tora gorola uye michero inogunzva, uye shandisa mafuta asina kuchena echiGiriki yogurt (ane zvinyorwa zvine makedhaidhydrate uye mamwe mapuroteni akawanda kupfuura yoghu yenguva dzose) uye michero mitsva kana yechando nokuda kweprotein, high fiber, kudya kwekudya zvinogutsa.
Pamusoro nemiti yakakoswa yowedzera kuwedzera, kunakidza, mapuroteni uye mafuta ane utano. Ichi chikafu mangwanani-ngwanani chiri nyore uye chinogutsa.
- 6 oz-fat-fat Griki yogurt (unogona kushandisa mafuta akasununguka kuti uchengetedze pamakoriri uye mafuta kana uchida kana kuti * mafuta echirikadzi akadzika)
- 1 kapu yeblueberries mazaya * kana matsva (anogona kubvisa raspberries, strawberries kana mabheji)
- 1/4 teaspoon vanilla extract kana powder
- 1/4 teaspoon sinamoni
- 1 Tapuni yakabviswa walnuts isingagadziriswe (inogona kunge yakagadzirwa nemamondi, mbeu dzomupuru kana chero imwe michero yakasiyana)
Mirayiridzo: Ingosanganisa uye unakidzwe!
* Zapping mazai echando mu microwave inoita "mvura inonwisa" iyo inoshanda sekunakidza kwepanyama
* Cottage cheese inonyanya kukosha ye sodium uye inogona kuwedzera zvinyorwa zve sodium mumutsara uyu kusvika 500 mg.
Mashoko ezvokudya zvinovaka muviri: ~ 250 makoriori, 8 g mafuta, 2.5 g mafuta akazara, 50 mg sodium, 28 g gorohydrate, 21 g shuga, 4 g fiber, 18 g mapuroteni
Creamy Avocado Egg Salad Wrap
Mucherechedzo ine moyo inopa utano hunogutsa mafuta uye fiber - inzvimbo yakakwirira ye mayonnaise uye kunakidza kunonaka nemazai.
- * 2 mazai akaoma akaviriswa
- 1 celery stalk (chopped)
- 1 scallion (yakagurwa)
- 1/2 mukombe sipinashi
- 1/3 avocado
- 1 zviyo zvose pasi-carb kuputira
Mirayiridzo:
- Dhikirai bira mazai (anogona kuitwa usiku hwakatangira). Birai kwemaminitsi gumi kumusoro uye regai kugara. Rinya mumvura inotonhora.
- Gadzira zvigadzirwa uye uise parutivi.
- Edzai mazai uye kuwedzera avocado, nemiriwo.
- Chivharo nekuputira sipinashi uye kumusoro nezai musanganiswa.
Zvokudya zvinovaka muviri: ~ 390 makori, 20 g mafuta, 3.5 g mafuta akazara, 300 mg sodium, 30 g carbohydrate, 2 g shuga, 10 g fiber, 19 g mapuroteni
* Kana iwe une nhoroondo yeholesterol yakakwirira uye unoda kuderedza mafuta akazara iwe unogona kushandisa mazai vatsvene. Chengetai mazai yolks kwete kupfuura 4 pavhiki.
Pumpkin Quinoa Blueberry Bowl
Quinoa inotyisa glycemic index, high fiber, high protein zviyo. Icho chinhu chakakosha chinotsigira oatmeal uye inowanzoita gluten pasina. Ndinowedzera 100% yakachena pikiti nokuda kwechiwedzera vitamini A, fiber uye flavor. Dzungu ndiro simba rekudya .
Zvimwe
- 1/2 kapu yakabikwa * quinoa (shandisa purogiramu mirayiridzo yekubika mapeji)
- 1/2 mukombe usina maruva wemakwenzi emuarmond
- 1/4 mukombe 100% pure purkin puree
- 1/4 kapu yeblueberries (yakanatswa kana yakachena)
- 1 teaspoon sinamoni
- 1 teaspoon nutmeg
- 1 teaspoon vanilla extract
- 1/4 mukombe yakakanyiwa walnuts kana mhemburu yemarumondi
* Unogona kutora quinoa kune imwe mbeu yose yakasarudzika yakadai sa oatmeal
Mirayiridzo
- Ita Cook quinoa maererano nemapakaranga mirayiridzo uchishandisa mvura. Kamwe quinoa inotyisa kuwedzera mukaka wearmond, pikisi yakachena, sinamoni, vanamina, nutmeg uye mabriji uye inomhanyisa muvhu rakasanganiswa. Pamusoro nemarumondi akaumbwa nemarumondi kana raknutswa yakagadzirwa.
Zvokudya zvinovaka muviri: ~ 355 makori, 22 g mafuta, 2 g mafuta akazara, 80 mg sodium, 29 g carbohydrate, 7 g fiber, 10 g shuga, 10 g mapuroteni
Grilled Peanut Butter uye Strawberry Sandwich
Pane chekisi yakakanyiwa inogadzira shanje yakagadzirwa sarwich muzvokudya zvese zvezviyo. Iyo peanut butter inonakidza uye gooey zvakare iyo inoita kuti inakidze. Gadzira tsvarakiti shomanana kuitira kuwedzera fiber uye kutapira. Kusanganiswa kweprotheni uye fiber kuchakubatsira kuti urambe wakakwana uye uchigutsikana.
Zvisungo:
- 1 zviyo zvese zvezviyo zvingwa sandwich zvishoma (tive nechokwadi kuti ine 3 g ye fiber)
- 1 1/2 tablespoons yose yepanut butter yakasikwa
- 1/2 kapu yakatswa strawberries
Mirayiridzo:
- Saridza pani nesati isiri yekubika spray (Ndinoda kushandisa bioconut oil spray). Kana ukasada kushandiswa kubika spray, girasi gorosi zvisizvo ne organic organic kana pure coconut mafuta uye gopodza tsvina yepepa (kunyanya kudya mafuta akawanda). Itai peanut butter uye strawberries pakati pezvimedu zviviri zvechingwa pane grill kune rumwe rutivi kusvikira zvisingasviki.
Nutrition Info: ~ 290 makori, 12 g mafuta, .5 g mafuta akazara, 380 mg sodium, 35 g gorohydrate, 8 g shuga, 8.5 g fiber, 10 g mapuroteni
* Kana iwe usiri nguva yokugadzira sandwich inongodya pachitonho chekudzivirira.
Nutty Berry Smoothie
Miti inokonzera michero yakaderera yeglycemic inozara nezvokudya. Wedzera puroteni yakazadza uye mafuta ane utano uye iwe unofunga kuti unonzwa wakakwana uye uchigutsikana maawa gare gare. Sebhonasi, wedzera mamwe kare kana sipinashi yezve mavitamini uye chikafu.
- 1 whey protein powder, soy protein, kana hemp protein (kwete yose mapurotini powders akaumbwa akaenzana) Aida kusarudza imwe neshuga shoma uye sarudza imwe yakachena mumhando.Ndinoda Tera's Whey Organic Grassfed)
- 1/2 chidimbu chiduku (3,5 ounces) chemaodzanyemba-mafuta kana vanilla Giriji yeguriti
- 4 oz unsweetened vanilla almond mukaka (unogona kushandisa mukaka wakagadzirwa nemukati, mukaka wekakhuta kana mukaka we soy)
- 3/4 mukombe yakasvibiswa bherberries
- 4 oz mvura
- 3 kusvika ku4 ice cubes
- 1 teaspoon yose-yakasikwa kana yegaini yealmond butter (iwe unogona kushandisa zuva borosi, mhete, kana peanut butter)
Wedzera probiotic kuti ibatsire kukurudzira utano hwekudya.
Nutrition Info: ~ 340 makori, 8 g mafuta 1.5 g mafuta akazara, 13 mg cholesterol, 463 mg sodium, 819 mg potassium, 31.5 g gorohydrate, 8 g fiber, 18 g shuga, 39 g mapuroteni
Kuti uwane ruzivo rwezvepamusoro kwekhasipuidhadha yekushambidzira kwekudya kwekudya:
- Low Carb Breakfast Yemapeji
- Kale na tomato frittata
Sources:
> American Diabetes Association. Kurumidza Zvokudya Zvokudya Zvishoma
Nzvimbo yeAmerican Dietetic Association. Weight Management. faira: /// C: / Users / Domenic / Downloads / WeightManagement% 20 (2) .pdf
Lausch, Marnie. Pamusoro pekuchera chirwere cheshuga nekuchengetedza. Carbohydrate, Insulin Pumps, uye Gurcose Monitoring Monitoring Technology uye Zvimwe Zvimwe Zvinoshandiswa Kuronga Glycemia. 2014; V35; 2, mapeji 7-11.
Dhipatimendi reUnited States reZarima uye Dhipatimendi reUnited Health uye Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: US Government
Hofisi Yokudhinda, December 2010. http://www.cnpp.usda.gov/sites/default/files/dietary_guidelines_for_americans/PolicyDoc.pdf