Tetezani shuga za magazi ndi kuchepetsa njala ndi zisankho izi
Zakudya zosakanizidwa zingathandize kwambiri pakukonza chakudya, makamaka ngati muli ndi shuga. Mukasankhidwa mwanzeru, zakudya zopatsa thanzi zingawonjezere mavitamini, minerals, fibre, mapuloteni ndi mafuta abwino. Angathandizenso kuteteza kulakalaka zakudya ndi shuga zotsika kwambiri.
Komabe, zakudya zopanda thanzi zabwino zingayambitse kudya zakudya zopatsa mphamvu, mafuta odzaza mafuta, sodium, ndi shuga, zomwe zingasokoneze kulemera, kuthamanga kwa magazi, ndi shuga.
Kafukufuku wasonyeza kuti mtundu wa zofufumitsa umagwirizanitsidwa ndi Body Mass Index (BMI) ndi khalidwe la zakudya.
Zakudya zosakaniza zomwe zili ndi mtedza, zipatso , ndi zamasamba zikuwoneka kuti zikugwirizana ndi zakudya zabwino ndi kuchepa kwa BMI, pomwe kumwedwa pa maswiti ndi zakumwa zotsekemera zimakhala ndi zakudya zosafunikira komanso BMI yopambana. Nthawi yowonongeka iyenera kukhala yodziwika payekha ndipo ingasinthe malinga ndi mankhwala , moyo, zochita masewero olimbitsa thupi, komanso shuga.
20 Zosakaniza kwa Anthu Amene Ali ndi Matenda a Shuga
Mwinamwake chipangizo chosakanizidwa chingakuthandizeni kukonza chakudya chanu ndi kuchepetsa thupi. Zakudya zoperewerazi ndizomwe zimakhala ndi zakudya zambiri komanso calorie komanso ma carbohydrate. Chosakaniza chilichonse chokhala ndi chotukuka chilibe ma calories oposa 200 ndi pafupifupi 15-30 magalamu a makapu.
1 osakhala mafuta mafuta Greek yogurt ndi 3/4 chikho blueberries ndi 1 supuni ya chia mbewu
~ Ma calories 200, mafuta 3 g, 0 g mafuta odzaza, 22 g zimagawidwe, 7 g mitsuko, 65 mg sodium, 22 g mapuloteni
Letesi ya Turkey imakulungidwa ndi avocado ndi phwetekere (2 tsamba la letesi la Roma, 2 oz, 1/3 tsamba, tomato 1)
~ 150 calories, 8 g mafuta, 1 g mafuta okwanira, 6 g zimagawidwe, 4 g mchere, 500 mg sodium, 13 g mapuloteni
1 tsabola lonse (lalanje, wachikasu, wofiira, wobiriwira) kudula ndi supuni 2 hummus kapena guacamole kapena nyemba kufalikira
~ 110 calories, 6 g mafuta, 1 g mafuta okwanira, 14 g zimakhala, 5 g mchere, 120 mg sodium, 3.6 g mapuloteni
1 apulo yaing'ono (~ 4oz) ndi supuni 1 zonse zakutchire, mafuta a amondi, batala wamtchire kapena batala. (Ngati mulibe nutriyamu yafalikira mungathe kusankha mtedza wosiyanasiyana kuti muwaphatikize ndi amondi 15, ma pistachios 25, makumi asanu ndi anayi a mtedza, makoswe 12, makungu 25)
~ Ma calories 160, 8 g mafuta, 1 g mafuta odzaza, 20 g zimagawidwe, 5 g zitsulo, 60 mg sodium, 5 g mapuloteni
1 mafuta osungunuka a tirigu ndi 0% mafuta omveka a Greek yogurt ndi 5 slicedries kapena magawo awiri a supuni blueberries, mabulosi akuda kapena raspberries.
~ 200 ma mafuta, 0 g mafuta, mafuta olemera 0 g, 27 g zimagawidwe, 4 g zamchere, 80 mg sodium, 18 g mapuloteni
Kaloti 20 za khanda ndi supuni 1 zonse zakutchire
~ Makilogalamu 180, mafuta okwanira 8 g, mafuta okwanira 1 g, mafuta okwana 23, makina 4.5, 120 g sodium, 4 g mapuloteni
1 sliced nkhaka ndi supuni 2 hummus kapena guacamole
~ 115 mg, 6 g mafuta, 1 g mafuta odzaza, 15 g chakudya, 3 g fiber, 120 mg sodium, 4 g mapuloteni
Thirani makapu a mesclun letesi, sipinachi kapena arugula (kapena kusakaniza) ndi 1 oz (1/4 chikho chopangidwa) gawo limodzi la mozzarella tchizi ndi tomato wa chitumbuwa wonyezimira ndi vinyo wosasa
~ Makilogalamu 180, mafuta okwanira 5 g, mafuta okwanira 3 g, 17 g zimagawidwe, 2 g mchere, 245 mg sodium, 10 g mapuloteni
3 azungu azungu (zovuta zowiritsa) ndi timitengo ta udzu
~ Makilogalamu 100, mafuta okwana 0 g, 5 g zimagawidwe, 3 g zamchere, 160 mg sodium, 12 g mapuloteni
Nkhuka 1 zimadulidwa ndi 1 ma phwetekere, 1 oz mafuta owonjezera feta, supuni 1 mafuta ndi viniga wosasa kuti alawe.
~ 150 calories, 10.5 g mafuta, 4.5 g mafuta okwanira, 6 g zimakhala, 2.5 g mitsuko, 320mg sodium, 5.5 g mapuloteni
Makapu 3 mpweya wawomba popopu wokhala ndi supuni 2 Za Parmesan tchizi
~ 135 makilogalamu, mafuta olemera 4 g, 2.0 g mafuta odzaza, 20 g zimagawidwe, 3.5 g mitsuko, 150 g sodium, 6 g mapuloteni
7 Triskiti (kapena wopanga tirigu yense) - pamwamba ndi nyemba zowonjezera zimafalikira ndi kudulidwa parsley
~ Makilogalamu 165, 6.0 g mafuta, 0,5 g mafuta odzaza, 25 g zimagawidwe, 4 g zitsulo, 300 mg sodium, 5 g mapuloteni
Banana ½ ndi chikho chimodzi cha mkaka wa mafuta ochepa, 1 chikho chachisanu (kuphatikiza (mkaka wamchere wa amondi wosasakaniza kuti uwasunge pa makilogalamu ndi makapu)
~ 150 makilogalamu, 2.5 g mafuta, mafuta olemera 1.5, 27 g zimagawidwe, 1.5 g mchere, 125 mg sodium, 8 g mapuloteni
1 chikho chotsika sodium lentil masamba a msuzi
~ Makilogalamu 160, mafuta okwanira 4 g, mafuta odzaza 0,5, 24 g chakudya, 8 g zitsulo, 340 mg sodium, 7 g mapuloteni
Mitengo 12 ya amondi (yosazinga yophika kapena yaiwisi) ndi ½ -3/4 chikho chambewu zonse
~ Makilogalamu 180, mafuta okwana 7 g, mafuta olemera 0 g, 25 g zimagawidwe, 5 g mchere, 190 mg sodium, 5 g mapuloteni
Mitengo yosasakaniza ndi zipatso: 15 amondi, 25 pistachio, 14 mtedza wa nthiti, 12 mashesa, makungu 25 - ndi 1 yogwiritsira ntchito chipatso (ex: 1 apulo 1, 1 chikho vwende, nthochi 2, 1 1/4 chikho strawberries)
~ Ma calories 160, 8 g mafuta, 1 g mafuta odzaza, 20 g zimagawidwe, 5 g mchere, 0 mg sodium, 5 g mapuloteni
Zipatso kebabs : 1 chikho chivwende, 1 oz feta (cubed), ½ nkhaka yaying'ono. Skewer 1 cube chivwende, 1 cube feta, ndi 1 kagawo kakang'ono pa iliyonse ya 5 nsonga zala.
~ Makilogalamu 160, mafuta olemera 6 g, mafuta okwanira 4 g, mafuta okwana 17 g, 0,6 g mchere, 300 mg sodium, 5 g mapuloteni
Kale chips (zopangira) (1 chikho)
~ Makilogalamu 100, 5 g mafuta, 6 g zimagawidwe, 2 g mchere, 70 mg sodium, 2 g mapuloteni
Almonds Osory (yokonza)
~ Makilogalamu 160, mafuta olemera 12 g, mafuta okwanira 1 g, 7 g zimagawidwe, 3 g mchere, 307 mg sodium, 6 g mapuloteni
Nkhono ndi nyemba zoyera, Greek yogurt, ndi Sun-Dried Tomato Spead
~ Makilogalamu 100, mafuta okwana 0 g, 10 g zimagawidwe, 3 g mchere, 55 mg sodium, 5 g mapuloteni
> Chitsime
> Weisenberger, J. "Kodi Sayansi Imati Chiyani Ponena za Kuwotchera ." Chakudya ndi Chakudya Chabwino July / August . 2015: 14-16. Sindikizani.