Kudya chakudya cham'mawa, makamaka ngati muli ndi matenda a shuga, kapena kuyesera kuchepetsa thupi n'kofunika. Koma, kuganizira zomwe mungadye kungakhale kovuta. Kodi muyenera kudya mafuta ochepa, otsika kwambiri m'thupi, chakudya chamtundu? Kukhala ndi ndondomeko kungakuthandizeni kuti muzisunga nthawi ndikukulepheretsani kupanga chisankho chosasangalatsa.
Kafukufuku wasonyeza kuti kudyetsa mapiritsi akuluakulu, apamwamba kwambiri ndi apamwamba mapuloteni angathandize kwenikweni kuchepetsa shuga ndi kulemera kwa magazi.
Chifukwa chowoneka ndichoti mitundu iyi ya zosankha za kadzutsa ndi yotsika m'magawu. Anthu ena omwe ali ndi matenda a shuga amakhala ndi shuga yochuluka yamagazi m'mawa chifukwa chiwindi chimathyola shuga usiku wonse ndipo maselo angakhalenso otetezeka ku insulin panthawiyi.
Komanso, kafukufuku wasonyeza kuti shuga wa magazi imayamba kuwonjezeka pambuyo pa chakudya cham'mawa, kawiri kuposa kuposa chakudya chamasana. Pambuyo pa chakudya chotchedwa High Post prandial (pambuyo pa chakudya) zimatha kukhala ndi zilakolako za thupi chifukwa m'malo mogwiritsa ntchito shuga mafuta, imakhalabe m'magazi ndipo thupi limaganiza kuti liyenera kudya shuga (kapena chakudya) kuti lidzipepetse. Kafukufuku wina anapeza kuti akuluakulu odwala omwe amadya muyezo wa 50 g wamadzimadzi (Mwachitsanzo, 3/4 chikho chokhala ndi mkaka wa 1 chikho ndi 1/2 nthochi) chakudya chinali ndi chiwopsezo cha shuga (shuga) mutatha chakudya chamadzulo, otsika kwambiri pambuyo masana, ndi wongolerani pambuyo chakudya chamadzulo.
Mwina izi ndi chifukwa chabwino kuyesa chakudya cham'mbuyo chamagulu.
Ndikofunika kuwombera. Choncho, dzenje thumba , tirigu, muffini, ndi zikondamoyo.
Mbewu yokazinga Omelet kapena Ekhwangwala la Egg
Mungathe kuponyera chilichonse mu omelet. Kugwiritsa ntchito masamba otsala usiku ndi njira yabwino yowonjezeretsa zakudya zanu, kupewa kutaya, ndikuonjezerani mavitamini anu kuti mukhale odzaza.
Zomera zokazinga zimaphatikizapo zokoma zabwino ndi zokoma ku omelet.
- 1 chikho cha ndiwo zamasamba (zotsalira za biringanya, tsabola, ndi anyezi, zidzukulu zaku Brussel kapena katsitsumzukwa - kapena chirichonse chimene muli nacho)
- 1 dzira yolk komanso 2 azungu azungu
- Supuni 2 Parmesan tchizi
- 1 chikho cha vwende kapena zipatso
Malangizo:
- Kutentha pang'ono osati ndodo pamatentha otentha.
- Chophika poto ndi supuni ya 1 ya maolivi ndikupukuta chovala ndi pepala (mumasowa mafuta okwanira kuti mazira asamamatire)
- Thirani mazira azungu.
- Pewani phokoso limodzi la dzira pakatikati pa poto, pamene mukuphimba poto kuti mulole dzira lodalibebe liziyenda pansi. Bwerezani kumbali zina, mpaka palibe madzi otsala.
- Dulani mazira azungu ndikuphika mpaka palibe dzira losaphika.
- Onjezerani ndiwo zamasamba ndi tchizi, kenaka tukutsani m'mphepete mwa dzira ndikuziphatikizira mobwerezabwereza, kuti m'mphepete mwawo mufike. Kuphika mpaka mutaphika, sikuyenera kuyendetsedwa. Mukhoza kuliyika ngati mukufuna.
- Kutumikira ndi zipatso zatsopano.
Zakudya zopatsa thanzi: ~ makilogalamu 300, 9.5 g mafuta, mafuta olemera 1.5 g, 120 mg sodium, 25 g carbohydrate, 14 g shuga, 7 g fiber, 18 g mapuloteni
Yogurt Yamagetsi kapena Cottage Cheese Parfait
Lembani zipatso za granola ndi zipatso, ndipo mugwiritsire ntchito mafuta ochepa a Greek yogurt (omwe ali ndi makapu pang'ono komanso mapuloteni ambiri kuposa yoghuti yowonjezera) ndi zipatso zatsopano kapena zowirira kuti apange mapuloteni apamwamba, zakudya zam'mawa.
Pamwamba ndi mtedza wodulidwa wowonjezeredwa, kutulutsa, mapuloteni ndi mafuta abwino. Zakudya zam'mawazi ndi zophweka komanso zokhutiritsa.
- 6 oz ochepa mafuta Greek yogurt (mungagwiritse ntchito mafuta aumuna kuti muwasunge pa calories ndi mafuta ngati mukufuna kapena * mafuta otsika kanyumba tchizi)
- 1 chikho cha blueberries mazira * kapena atsopano (akhoza kutenga raspberries m'malo, strawberries kapena mabulosi akuda)
- 1/4 supuni ya supuni ya vanilla kuchotsa kapena ufa
- 1/4 supuni ya sinamoni
- Supuni 1 yodulidwa mandnuts yosasinthika (ikhoza kukhala ya amondi, mbewu za dzungu kapena mtedza wina uliwonse)
Malangizo: Ingokanizani ndi kusangalala!
* Kumwaza zipatso zakuda mu microwave kumapanga madzi amadzimadzi omwe amachititsa kukhala okoma
* Cottage tchizi ndi chitsimikizo chachikulu cha sodium ndipo ikhoza kuwonjezera sodium zomwe zili mu njirayi pafupifupi 500 mg.
Zakudya zopatsa thanzi: ~ 250 makilogalamu, 8 g mafuta, 2.5 g mafuta olemera, 50 mg sodium, 28 g zimagawidwe, 21 g shuga, 4 g fiber, 18 g mapuloteni
Creamy Kuchotsa Egg Saladi Manga
Kuchetsa kuli ndi mtima wathanzi wokhutiritsa mafuta ndi mitsempha - ndikumalowetsa bwino mayonesi ndi kukoma kokoma ndi mazira.
- * 2 zovuta yophika mazira
- 1 phesi ya celery (odulidwa)
- 1 scallion (odulidwa)
- 1/2 kapu sipinachi
- 1/3 peyala
- 1 lonse tirigu wotsika-carb kukulunga
Malangizo:
- Zovuta ziritsani mazira (zikhoza kuchitika usiku). Wiritsani kwa mphindi 10 pamwamba ndikusiya. Sungani m'madzi ozizira.
- Dulani zosakaniza ndikuika pambali.
- Peel mazira ndi kuwonjezera peyala, ndi masamba.
- Lembani mzere ndi sipinachi komanso pamwamba ndi dzira losanganikirana.
Malangizo okhudzana ndi zakudya: ~ 390 makilogalamu, mafuta a 20 g, mafuta olemera mafuta a 3.5 g, sodium 300 mg, 30 g carbohydrate, 2 g shuga, 10 g fiber, 19 g mapuloteni
* Ngati muli ndi mbiri ya cholesterol yapamwamba ndipo mukufuna kuchepetsa mafuta odzaza mungagwiritse ntchito mazira azungu. Sungani mazira a dzira osaposa 4 pa sabata.
Dzungu Quinoa Blueberry Bowl
Quinoa ndi chiwerengero chochepa cha glycemic index, high fiber, high protini tirigu. Ndizolowera m'malo mwa oatmeal ndipo mwachibadwa amakhala a gluten. Ndikuwonjezera mandimu 100% kuti ndiwonjezere vitamini A, mavitamini ndi kukoma. Dzungu ndi malo amphamvu .
Zosakaniza
- 1/2 chikho chophika * quinoa (werengani malangizo a phukusi la kuphika malangizo)
- 1/2 chikho chokoma cha amondi chosakoma
- 1/4 kapu 100% yamatope puree
- 1/4 chikho cha blueberries (mazira kapena atsopano)
- Supuni 1 sinamoni
- Supuni 1 supuni
- Supuni ya 1 vanila
- 1/4 chikho chodulidwa ndi walnuts kapena amondi amchere
* Mutha kulowetsa quinoa m'malo ena onse osankhidwa monga oatmeal
Malangizo
- Cook quinoa malinga ndi malangizo a phukusi pogwiritsa ntchito madzi. Kamodzi kakang'ono kamakhala ndi mkaka wa amondi, puree wa dzungu, sinamoni, vanila, zakudya zowonjezera ndi zipatso ndi kusunthira pansi pamtunda. Pamwamba ndi amondi amchere kapena walnuts odulidwa.
Malangizo okhudzana ndi zakudya: ~ 355 makilogalamu, 22 g mafuta, mafuta olemera 2 g, sodium 80 mg, 29 g carbohydrate, 7 g fiber, 10 g shuga, 10 g mapuloteni
Buluu Wophika Mkate ndi Strawberry Sandwich
M'malo mwa tchizi wothira timapanga masangweji a kirimba wa kirimba pa mkate wamba. Peanut batala amatenga bwino komanso gooey nayenso yomwe imapatsa zokoma. Dulani ma strawberries angapo kuti mukhale ndi mchere wambiri. Kuphatikiza kwa mapuloteni ndi utitiri kumakuthandizani kukhala okhutira ndi okhutira.
Zosakaniza:
- 1 whole bread bread sandwich wochepa (onetsetsani kuti pafupifupi 3 g wa fiber)
- Supuni 1 1/2 zonse zakutchire
- 1/2 chikho chochepetsedwa ndi strawberries
Malangizo:
- Potola ndi poto yopanda ndodo (Ndimakonda kugwiritsa ntchito mafuta a kokonati mafuta spray). Ngati simukufuna kugwiritsa ntchito kuphika mafuta, pani mafuta pang'ono ndi mafuta odzola kapena mafuta a kokonati oyera ndikupukutira ndi pepala lamapepala (kutunga mafuta owonjezera). Ikani mandimu ya supangayi ndi strawberries pakati pa magawo awiri a mkate pa grill kumbali iliyonse mpaka mopepuka.
Mauthenga okhuta zakudya: ~ makilogalamu 290, 12 g mafuta, .5 g mafuta odzaza mafuta, 380 mg sodium, 35 g carbhydrate, 8 g shuga, 8.5 g fiber, 10 g mapuloteni
* Ngati mulibe nthawi yokonza sandwich amangodya kutentha.
Nutty Berry Smoothie
Zipatso ndizitsamba zochepa zomwe zimadzaza ndi zakudya. Onjezerani mapuloteni odzaza ndi mafuta abwino ndipo muli otsimikiza kuti mukumva maora ndi okhutira maola mtsogolo. Monga bonasi, onjezerani kale kale kapena sipinachi kuti muwonjezere mavitamini ndi zakudya.
- 1 mapuloteni a whey a puloteni, mapuloteni a soya, kapena mapuloteni a hemp (osati mapuloteni onse omwe amapangidwa ofanana.) Cholinga cha kusankha imodzi ndi shuga pang'ono ndikusankha imodzi yomwe ili yoyera kwambiri. Ndimakonda Wheera ya Tera ya Organic Grassfed)
- 1/2 chidebe chaching'ono (mafuta olemera atatu) a mafuta otsika kwambiri kapena vanila Greek yogurt
- 4 oz osapaka vinyo amondi amamu mkaka (mungathe kugwiritsa ntchito mkaka wokometsetsa, mkaka wa kokonati kapena mkaka wa soy)
- 3/4 chikho cha ma blueberries
- 4 oz madzi
- 3 mpaka 4 mazira a madzi
- Supuni ya 1 yonse-zachilengedwe kapena mafuta a amondi amchere (mungalowe m'malo mwa dzuwa, batala, kapena batala)
Onjezerani ma probiotic kuti muthandize kulimbitsa thanzi labwino.
Mauthenga oyenera: ~ 340 calories, 8 g mafuta 1.5 g mafuta okwanira, 13 mg cholesterol, 463 mg sodium, 819 mg potassium, 31.5 g carbhydrate, 8 g fiber, 18 g shuga, 39 g mapuloteni
Kuti mudziwe zambiri pazakudya zapakati pazakudya zakuthambo:
- Low Carbusa Chakudya Menyu Mfundo
- Kale ndi tomato frittata
Zotsatira:
> Chigwirizano cha ku America cha shuga. Malingaliro Odzidzimutsa Mwamsanga
Udindo wa American Dietetic Association. Kuchepetsa Kunenepa. fayikira: /// C: / Ogwiritsa ntchito / Domenic / Downloads / WeightManagement% 20 (2) .pdf
Lausch, Marnie. Pa Kudula Kusamalidwa kwa Matenda a Shuga ndi Maphunziro. Zakudya Zamadzimadzi, Mapumpsu a Insulini, ndi Kupitiriza Glucose Monitoring Technology ndi Zopadera Zogwiritsa Ntchito Glycemia. 2014; V35; 2, pp 7-11.
Dipatimenti ya Ulimi ya US ndi Dipatimenti ya Zaumoyo za Ukhondo ku United States. Malangizo a Zakudya kwa Achimereka, 2010. Gulu la 7, Washington, DC: US Government
Ofesi yosindikiza, December 2010. http://www.cnpp.usda.gov/sites/default/files/dietary_guidelines_for_americans/PolicyDoc.pdf