Palibe chomwe chimakhala ngati tsiku lalikulu lamapiri ndi abwenzi ndi abwenzi. Koma, kwa anthu omwe ali ndi shuga, sangakhale ophweka ngati kugwira thaulo ndi kutenga sangweji kapena bagel panjira. Kukhala ndi shuga sikutanthauza kuti simungathe kupita ku gombe, koma mwina mukuyenera kukonzekera. Kodi mungatani kuti matenda anu ashuga azizizira? Kodi mudzavala chiyani kuti muwateteze ku mchenga wotentha?
Ndipo funso lofala kwambiri limafunsidwa: Kodi mudzadya chiyani?
Chimodzi mwa zakudya zabwino kwambiri pa gombe ndi sangweji. Zokongola zake, zosavuta kukhala ozizira komanso zosavuta kudya. Ngati muli ndi shuga, mumamva kuti mkate ndi mdani komanso masangweji amaletsedwa. Izi si zoona. Ngakhale kuti mkate uli ndi chakudya, anthu omwe ali ndi shuga sayenera kupewa chakudya chilichonse. M'malo mwake, kudya zakudya zokhudzana ndi shuga zomwe zimakhala ndi fiber zingathandize anthu odwala matenda a shuga kufika ku shuga la magazi ndi zolinga zolemera. Magawo awiri a mkate amakhala ndi makilogalamu 30 a chakudya, chomwe ndi chakudya chovomerezeka cha chakudya chamadzulo. Mmalo mogula sangweji yomwe ili yowonjezera ndi yowonjezera, dzipulumutse nokha pa calories, chakudya, ndi ndalama ponyamula zako.
Chinsinsi cha kulenga sangweji yabwino ndikumangako. Sankhani chakudya choyenera ndi zosakaniza pakati ndipo mutha kukhala ndi thanzi, mapiritsi ndi mapuloteni atanyamula chakudya chamasana.
Tsatirani malangizo awa ndi abwenzi anu angafune kudya sangweji yanu mmalo mwawo.
Mmene Mungasankhire Mkate
Kusankha mkate wathanzi kungakhale ntchito yosokoneza kwambiri. Ndizo zambirimbiri zosankha, kukhala wogulitsa savvy amene amamvetsa malemba adzakhala ofunika kwambiri. Musanayambe kupopera timipata, tidzipulumutseni nthawi yambiri mwa kupewa mikate yonse yoyera.
Lembani mabokosi, ma rolls, ndi mikate ina yoyera ndi choyamba chophatikizapo "opindulitsa ufa wa tirigu." Kupindulitsa ufa wa tirigu ndi mkate wonyezimira womwe umakhala ndi mavitamini ndi mchere womwe umabweretsedwanso mmbuyomu pamene iwo anali atagwidwa panthawi yopangidwira.
Komanso musanyengedwe ndi zakudya zopangidwa ndi mbewu 7, tirigu wambiri, kapena 9. Ambiri a mikateyi ndi mikate yofiira yokha yomwe ili ndi mbewu zambiri . Mitundu yonse ya mkateyi ikusoweka muzitsulo ndipo nthawi zambiri imayika shuga kwambiri mofulumira kuposa mkate wonse wa tirigu. Posankha mkate, ndikofunika nthawi zonse kuyang'ana mndandanda wa zopangira. Mukhoza kudziwa mbewu yonse ngati choyamba chimati "zonse." Kapena, mukhoza kuyang'ana sitimayi ya tirigu 100%. Mkate wabwino udzakhala tirigu wonse womwe uli ndi 3 g wa fiber ndi pafupifupi 15 g wa makapu m'thupi. Pitirizani kutumikila ku magawo awiri, kapena 1 mbewu yonse yachingelezi English, kukulunga, sandwich woonda, kapena pita.
Mmene Mungasankhire Mapuloteni
Chosankha chanu cha mapuloteni chikhale pansi pa sangweji yanu - ikhale yotsamira. Peŵani kutsika kwa mafuta ozizira monga bologna, salami, kapena tchizi m'malo mwake muzisankha nyama yotsika kwambiri ya sodium, Turkey kapena nyama yokazinga. Afunseni kudulidwa kozizira ndi kuchepetsa gawo lanu pafupifupi ma ola 3 mpaka 4 (ngati mupukuta wochepa thupili ndi pafupi magawo 5 mpaka 6, ngati machepa akukula, pafupifupi 3 mpaka 4).
Ngati mukutsatira chakudya chokhachokha, mukhoza kupewa kupepula. M'malo mwake mudye nkhuku zowonongeka, nkhuku, kapena mapuloteni otsala omwe amadya chakudya chamadzulo. Pomaliza, ngati simukukhala mu mapuloteni awa, yesani tiyi (tanyamula m'madzi) kapena mazira azungu.
Momwe Mungakwirire Mawerengedwe
Kuwonjezera voliketi ku sangweji yanu kudzakuthandizani kukhala odzaza ndi kulimbikitsa zakudya zanu. Lembani masangweji anu kuti mutsirize chakudya chanu mwa kuwonjezera masamba osasamba . Onjezerani udzu winawake, kaloti, kapena anyezi mu tani, mazira , kapena saladi yoyera kapena malo a letesi, phwetekere, wokazinga, kapena tsabola wa chitumbuwa kapena masamba ena osankhidwa pamwamba pa mapuloteni kuti muwonjezere mtundu, mtundu ndi zokoma.
Musamachite mantha kutaya masamba aliwonse otsala. Kukonzekera kumapangitsa sandwich yako kukhala yokongola komanso yokoma.
Mmene Mungasankhire Condiment
Pewani mavitamini akuluakulu monga mayonesi, batala, kirimu tchizi, ndi zokongoletsera kuti muzisunga mafuta ndi mafuta. Mmalo mwake, ingokweza sandwich yako ndi chidole cha mpiru. Kapena, sungani mkate wanu ndi hummus kapena avocado kuti mukhale ndi mafuta owonjezera a moyo, odziteteza. Mukhozanso kupanga tiyi kapena mazira a saladi ndi avocado kapena hummus kusiyana ndi mayonesi. Kumbukirani kumamatira ku kukula kwake, pafupifupi supuni 2 kapena 1/3 tsamba.
Sungani Sandwichi Yanu Ndi Chotupitsa Chochepa Chokha
Pewani zakudya zopatsa thanzi zam'madzi monga a crackers, chips, ndi pretzels pamene mukudya sangweji masana. Zakudya zambiri pa chakudya chimodzi zingayambitse hyperglycemia (shuga wapamwamba wa magazi). M'malo mwake, kunyamula kaloti zakuda, kudula crudité, saladi kumbali, kapena mtedza wambiri. Ngati mutadya chotupitsa chanu maola angapo mutatha masana, yesani imodzi mwa zosakaniza zokwanira 20 za shuga zogwiritsira ntchito makilogalamu 200 kapena osachepera