Pali njira zingapo zomwe zingagwiritsidwe ntchito popanga chakudya cha shuga. Ndi bwino kufufuza zambiri kuposa chimodzi, komanso n'kofunika kukumbukira kuti zosowa za shuga zimakhala zosiyana malinga ndi kugonana, zaka, ntchito, mankhwala, kutalika, ndi kulemera. Ngati simunakumanepo ndi zakudya zowonjezera, funani mmodzi yemwe angakuthandizeni kukhazikitsa ndondomeko yodyera yomwe idzakwaniritse zosowa zanu zonse.
Zakudya Zamadzimadzi Kuwerengera Njira ya Kukonza Chakudya Chakudwala
Mankhwalawa amakhala ndi njira yowonetsera chakudya. Magulu ambiri a shuga amafunika kukhala ndi magalamu 45 mpaka 60 a ma carbohydrate pa chakudya koma kumbukirani kuti zosowa zanu zingakhale zosiyana. Komabe, ndalamazo ndizoyamba.
Kwa njira iyi, muyenera kudziwa zomwe zakudya zili ndi mavitamini m'madzi, zomwe zimayang'ana pa tsamba la zakudya , ndi momwe mungagwiritsire ntchito kutumizira makapu pamene mulibe mankhwala. Mukadziŵa bwino izi, mudzatha kuyang'ana ma carbu anu mosavuta kuti mutsimikizire kuti simukudya kwambiri. Mukhoza kulemba chipika tsiku lonse.
Zakudya Zakudya Zamadzimadzi
- Zakudya zosakaniza monga mkate, tirigu, mpunga, ndi opanga
- Zipatso ndi madzi
- Nyemba zouma ndi mankhwala a soya
- Zomera zamasamba , monga mbatata ndi chimanga
- Zakudya zokoma ndi zokometsera
Zolemba Zakudya
Zakudya nthawi zina zingawonekere kuti zimaphatikizidwa muzitali zamtundu uliwonse ngakhale zili ndi magawo awiri kapena angapo pa phukusi.
Kuti muwone zimenezo, yang'anani pa "kutumiza kukula" ndi "servings mu chidebe" pamwamba pa lirilonse la zakudya. Mwachitsanzo, ngati kukula kwapakati ndi 1 ndipo pali 2 servings pa chidebe, muyenera kuwirikiza kawiri zakudya zamtundu pazolemba kuti mupeze chithunzi cha mtengo wa chotengera chonsecho.
Mavitamini onse adzakhalapo pambuyo pa mafuta, mafuta okwanira, kolesterolini ndi sodium pa chizindikiro. Zidzakhala zowonongeka mpaka kuchuluka kwa zimagawenga zimachokera ku fiber, ndipo kuchuluka kwake kumachokera ku shuga. Kuti muwerenge mavitamini, muyenera kungoyang'anitsitsa makhabodidideti.
Kutumikira Kwapafupi kwa Zakudya Zamadzimadzi
Zakudya zina zilibe malemba kuti muwone, ndichifukwa chake kudziwa mawerengedwe a zamoyo zamagazi kungakuthandizeni. Zotsatirazi zikuimira magalamu 15 a zimagulu:
- Chipatso chaching'ono 1 (4 oz)
- 1/2 chikho cha zipatso zamzitini kapena zipatso
- Mkate umodzi wa mkate (1 oz) kapena 1 (6-inch) tortilla
- 1/2 chikho cha oatmeal kapena 3/4 chikho cha chimanga chosauma chosavuta
- 1/3 chikho cha pasitala yophika kapena mpunga
- 4-6 crackers
- 1/2 Chingerezi mumafine kapena hamburger bun
- 1/2 chikho cha nyemba zakuda kapena masamba osakaniza
- 1/4 wa mbatata yaikulu yophika (3 oz)
- 2/3 chikho cha yogurt wopanda mafuta (6 oz)
- 1 chikho cha mafuta opanda mafuta kapena 1% mkaka (8 oz)
- 2 makeke ang'onoang'ono
- 2 inchi square brownie kapena keke popanda frosting
- 1/2 chikho cha ayisikilimu kapena sherbet
- 1 tbsp manyuchi, kupanikizana, odzola, shuga kapena uchi
- 2 tbsp kuwala kwa madzi
- 6 nkhuku zogwiritsa ntchito nkhuku
- 1/2 chikho cha casserole
- 1 chikho cha msuzi
- 1/4 kutumikira kwa sing'anga French mwachangu
- 1/8 mwa 12 "pizza wochepa kwambiri
Njira ya Plate ya Kukonza Chakudya Chakudwala
Ambiri mwa anthu omwe ndangophunzira kumenewa omwe ali ndi matenda a shuga amakonda kusamba ndi Njira ya Plate ya kukonza chakudya.
Ndizochepa kwambiri ndipo sizikusowa kuwonjezera makhahydrates. Zimapangitsa kuti muphunzire zakudya zomwe zili m'gulu lomwelo.
Pogwiritsa ntchito mbale yoyenera kudya chakudya, kadzutsa, perekani theka la mbale, ndi theka la zipatso ndi mapuloteni owonda. Pakudya chakudya chamadzulo ndi chakudya chamadzulo, perekani theka la masamba osakanizika, ndi zakudya zina zowonjezera zowonjezera komanso mapuloteni owonda. Pakudya chakudya chamasana ndi chakudya chamadzulo, onjezerani mkaka wopanda mafuta, mkaka wa mafuta ochepa, kapena wowonjezera wowonjezera limodzi ndi zipatso zina.
Zakudya Zokhazikika
- Mkate
- Mitsuko kapena mkate wa pita
- Muffin wa Chingerezi kapena bagel
- Hamburger kapena hot dog buns
- Mpunga kapena pasitala
- Oatmeal kapena unsweetened cereal youma
- Okonza
- Zophika kapena zoyera zoyera kapena mbatata
- Zima sikwashi
- Nandolo, chimanga kapena nyemba zophikidwa
Zipatso (Chakudya & Chakudya - chidutswa chimodzi kapena 1/2 chikho)
- apulosi
- Nthochi
- Mphesa
- Mawang'anga
- Amapichesi
- Mapeyala
- Mafafini
- Strawberries, blueberries kapena raspberries
- Mavwende, cantaloupe kapena honeydew melon
- Madzi otsekemera opanda zipatso
Mkaka Wopanda Mafuta Kapena Wochepa (Kwa Chakudya & Chakudya - 1 chikho)
- Mafuta opanda madzi kapena 1% mkaka
- Mafuta opanda mafuta kapena otsika mafuta fruited yogurt
- Mkaka wa soy wopanda mafuta kapena wochepa
Masamba Osalimba
- Katsitsumzukwa
- Zitheba
- Burokoli
- Kuphulika kwa Brussels
- Kabichi
- Kaloti
- Kolifulawa
- Selari
- Mkhaka
- Biringanya, sikwashi ya chilimwe kapena zukini
- Saladi amadyera
- Bowa
- Tsabola
- Tomato
Zakudya Zamaphamvu Zofewa
- Nkhuku kapena Turkey zimachotsedwa khungu
- Nkhumba zowonda monga kuzungulira, sirloin, phokoso, phokoso kapena pansi
- Nkhumba zowonda monga ham, nyama yankhumba ya Canada, chifuwa, kapena malo ochepa
- Nkhumba yatsopano kapena yozizira, yofiira, hadeck, halibut, ndowe, tuna, kapena nsomba zam'chitini mumadzi, kapena saumoni
- Nyumba yachinyumba yopanda mafuta kapena mafuta ochepa
- Mafuta ochepa otsika amafuta ngati Turkey
- Mafuta ochepa kwambiri
- Mazira a nkhuku kapena dzira azungu
- Masoseji otsika kwambiri kapena otsekemera
- Mtedza wa mafuta a mandimu
Chitsanzo chachakudya chaching'ono
- Magawo awiri a toast-tirigu wonse ndi mafuta opanda mafuta mafuta
- Dzira 1 yokazinga, yophika mu sikiti yosakanizika ndi mafuta opanda kuphika mafuta ndi tsabola watsopano wakuda
- 1 sing'anga watsopano pichesi
- 1 khofi imodzi yokhala ndi mafuta opanda hafu & hafu ndi gawo la shuga
Chitsanzo chamadzulo
- 1 chikho saladi amadyera ndi 1 chikho kaloti, nkhaka, ndi tomato
- 2 tbsp opanda mafuta a ku Italy a saladi
- 1 wodulidwa ndi chifuwa chopanda chikopa cha nkhuku
- 1 tirigu wokolola
- 1 chikho mkaka wambiri
- 1 apulo watsopano wonyezimira
Mgonero Wosakaniza
- 1 chikho cha nyemba zobiriwira chomwe chimaphatikizidwa ndi mafuta a maolivi opanda mafuta omwe amawotcha kuphika ndi tsabola watsopano wakuda
- 2/3 chikho chophika mpunga wofiira wophikidwa ndi chodulidwa tsabola tsabola ndi otsika-sodium nkhuku msuzi
- Msuzi wa salimoni 1 omwe ali pafupi ndi kukula kwa mgwalangwa wophikidwa ndi madzi a mandimu, msuzi wotsika kwambiri wa sodium, ndi tsabola watsopano wakuda
- 1 chikho cha mkaka wonyezimira
- 1 chikho cha sliced strawberries
- 2 tbsp ya kuwala kapena mafuta opanda kukwapulidwa