5 Zowonjezera Zakudya Zozizwitsa Zofunika Zomwe Muyenera Kuyesa

Pankhani ya shuga, zomwe mumadya n'zofunika kwambiri. Koma, nthawi zina zimakhala zophweka kubwera ndi zakudya zopatsa thanzi komanso zokoma zomwe zimakhudza komanso zowonjezera. Nthawi zina mumayenera kupanga zojambula. Izi ndi zina mwa "kuvomereza" kwa wodwala wanga nthawi zonse. Kujambula pamodzi kuli kosangalatsa komanso kokondweretsa. Mwina mungapereke zina mwa mayesero awa.

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Buluu wa Peanut ndi Kaloti

Anthu ambiri omwe ali ndi shuga amakhulupirira kuti "saloledwa" kudya kaloti chifukwa ali ndi shuga kwambiri. Ngakhale zakudya zina mu kaloti zimachokera ku shuga, kaloti imakhala ndi mavitamini ambiri, Vitamini A, Vitamini C, Vitamini B6, ndi folate (kutchula angapo).

Zedi, simungadye thumba lonse, koma kutumikira kapena awiri kudzakuchititsani kuti mukhale wodzaza ndi kupereka zakudya zambiri. Ndipo, ngati mutayirira kaloti ndi mapuloteni (monga mandimu yamchere), chimbudzi chimakhala pang'onopang'ono kotero kuti magazi anu sangawone msanga.

Kaloti imodzi yokha: (1 yaying'ono yazing'ono masentimita 7 kapena 7 osakaniza kaloti ana) ali ndi makilogalamu pafupifupi 30, mafuta okwana 0 g, 7 g zimagawidwe, 2 g zitsulo, 5 g shuga 2 g mapuloteni. Ngati mukudya izi monga chotupitsa, musasunge gawo lanu kusiyana ndi magawo awiri omwe mukudya kuti mudye pafupifupi 15 g wa carbohydrate ndi osachepera 15 g shuga (osachepera zipatso).

Dulani nyemba yamchere, amondi kapena mtedza wina wosakaniza. Kuphatikizidwa kwa mafuta abwino, mapuloteni, mapiritsi, ndi kuphulika kudzakuthandizani kukhala okhutira.

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Hummus ndi maapulo

Hummus ndikumwa kochokera ku chickpeas ndi tahini (nyemba nyemba). Mwachibadwidwe ndi olemera mafuta osatetezedwa komanso kukhuta. Fiber ndi mchere wofunika kwambiri pa matenda a shuga ndi kulemedwa chifukwa zingakuthandizeni kuonjezera kumverera komweku ndi kuchepetsa momwe msanga wa magazi ukukwera mwamsanga.

Pogwirizana ndi maapulo, chotupitsa ichi chingathe kudzaza kawiri. Pamene maapulo ali ndi makapu , amakhala ndi zakudya zambiri. Onetsetsani kuti muzisankha apulo omwe ali gawo lolamulidwa-pafupi kukula kwa mpira wa tenisi. Kuti muzisunga makilogalamu, yanizani hummus yanu yopangira zakudya zopatsa thanzi.

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Sardines, Capers, ndi Tomato Sandwich

Osagogoda mpaka mutayesa. Sardines, makamaka makamaka nyama zakutchire za Pacific, zimapezeka pa "Super Green List" zomwe zimaperekedwa ndi Monterey Bay Aquarium Seafood Watch. Izi zikutanthauza kuti iwo ndi otsika kwambiri mu mercury (ali pansi pa chakudya chomwe chimapangitsa kuti iwo akhale ochepa mu mercury), omega-3 fatty acids, ndipo amawoneka ngati nsomba zosatha.

Kuchulukitsa EPA ndi DHA (omega-3 fatty acids) kudya kungakhale kopindulitsa kwa anthu omwe ali ndi shuga, makamaka omwe ali ndi magulu akuluakulu a triglyceride kapena ndi mbiri ya matenda a mtima.

Sardines ndiwamasamba aumadzi m'thupi, komanso amatanthauza kuti sadzawonjezera dzuwa. Onetsetsani ndi tomato ndi capers kuti mupange chakudya chochepa chokhala ndi makapu kapena muwaike pakati pa magawo awiri a mkate wophika chakudya chamadzulo kapena chakudya chamadzulo.

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Mbalame Zambiri za Mpunga ndi Almond Butter ndi Jalapenos

Kumveka ngati kutenga mimba? Zingakhale bwino, koma ndi zokoma, zowonjezera komanso zowonjezera mavitamini. Kafukufuku wasonyeza kuti zakudya zokometsera monga jalapenos, zomwe zili ndi capsaicin, zingayambe kuchepetsa thupi, zomwe zimapindulitsa anthu omwe amayesa kuchepa thupi.

Kuphatikizana ndi mpunga wofiira ndi amondi batala chakudya chotsekemera kapena chakudya chamasana mu mapuloteni, mbewu zonse , fiber, ndi mafuta abwino.

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Sliced ​​Peyala Ndi Ochepa Low Greek Yogurt ndi Sauce Hot

Zingamveke zosamvetseka pamene anthu amaika msuzi wochuluka pa zinthu "zosavuta", koma zikuwoneka ngati zikugwira ntchito. Ndi zakudya zopatsa thanzi, zomwe zimapatsidwa chakudya.

Peyala yaing'ono (kukula kwa mpira wa tenisi) ili ndi pafupifupi magalamu 4 a fiber ndi 15-20 g wa chakudya. Mapeyala amakhalanso ndi vitamini C komanso madzi.

Mafuta otsika kwambiri a Greek yogurt amakhala olemera mu calcium, mapuloteni ndipo mwachibadwa amakhala otsika m'magawamu kusiyana ndi yogurt wamba. Yogurt imadutsa njira yomwe imachotsa lactose.

Ndiye mungatani kuti izi zitheke? Mtedza wa mafuta wambiri wa Greek wotsekedwa ndi peyala wodulidwa kapena wodulidwa wothira ndi msuzi wotentha chifukwa cha zokometsera, zokoma. Kuchulukitsa kutentha kwa zakudya zanu kungakuthandizeni kuchepetsa thupi lanu komanso maphunziro anu asonyeza kuti kudyetsa m'magazi a m'munsi, mapuloteni apamwamba angathandize kuchepetsa A1C ndi kulemera kwake. Izi zingakhale ngati chakudya cham'mawa chamakono, komanso .

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Turkey Bacon ndi Letse la Zipatso za Letesi Wraps

Ngati mukuyang'ana chotsitsa cha carb, letrace wraps ndi njira yopitira. Mgwirizano wa mcherewu umakhala ndi mapuloteni olemera komanso ochepa kwambiri. 1/2 ya mtengo wamapesa ali ndi makilogalamu 52 okha, 13 g wa makapu, ndi 2 magalamu a fiber, komanso 64 peresenti ya zosowa zanu za tsiku ndi tsiku za vitamini C.

Ngakhale kusakaniza chakudya ndi kokoma, sikungagwire ntchito kwa aliyense. Ngati muli ndi mbiri ya kuthamanga kwa magazi ndiye kuti mutha kusankha mitundu yambiri ya sodium yotchedwa bacon, monga chidutswa chimodzi chingathe kuwonetsa 200 mg ya sodium. Ndimakondanso kuuza anthu kuti agule organic pamene angathe.

Pomalizira, ngati mutenga cholembera chanu cholesterol mudzafunika kupewa mapiritsi onse pamodzi ngati kugwiritsira ntchito mankhwalawa kumakhala koopsa .

> Zotsatira:

> Linus Pauling Institute. Zofunikira Zowonjezera Mafuta. October 25, 2014.

> Monterey Bay Aquarium Seafood Watch. 2014.

> Rabinovitz, HR, ndi al. Chakudya cham'mawa chamakono chokhala ndi mapuloteni ndi mafuta chimapangitsa kuti tizirombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda. Kunenepa kwambiri. 2013. doi: 10.1002 / oby.20654