Mtsogoleli wa Kuwotcha kwabwino
Tsatanetsatane wa chotukuka ndi: "chakudya chochepa pakati pa chakudya." Izi zikupempha funso - ndi chiyani chakudya chochepa? Kawirikawiri, timanena kuti kuchepetsa zakudya zopatsa mphamvu zokwana makilogalamu 200 kapena zochepa .Amaphunziro a American Academy of Nutrition and Dietetics amasonyeza kuti mumapanga zakudya zopatsa thanzi, chakudya chamadzulo "zomwe sizingapitirire bajeti yanu ya tsiku ndi tsiku. Kusakaniza ndi matenda a shuga a mtundu wa 2 kungakhale kovuta kwambiri chifukwa sikuti mukungogwiritsira ntchito makilogalamu olemera, muyeneranso kumwa mowa mwa njira yomwe imakhudza kwambiri shuga la magazi.
Kuwotcha kwabwino kumadalira moyo wanu, shuga la magazi, ndi mankhwala. Ngati mukusowa chotupitsa, ndi bwino kuchepetsa zakudya zopanda chotupitsa kwa pafupifupi 15-30g wa zakudya komanso onetsetsani kuti zakudya zopanda chotupitsa zili ndi mapuloteni ndi fiber. Nthaŵi yeniyeni yowonjezera chakudya ndi kuchuluka kwa zakudya zimakhala zosiyana ndi munthu.
Kodi Mukudziwa Bwanji Ngati Mukufunikira Chotupitsa?
- Magazi Anu Akhasi Ndi Ochepa: Kodi mumamva kuti mukugwedezeka, mumasewera kapena mumasokonezeka? Izi zikhoza kutanthauza kuti shuga wanu wa magazi ndi otsika kwambiri. Mankhwala ena akhoza kukupatsani chiopsezo chowonjezereka chokhala ndi shuga wotsika wa magazi - ndipo ngati mumachedwa kapena kudya chakudya, kapena musadye kagawodididwe okwanira mukamadya shuga lanu la magazi likhoza kusiya. Mankhwala a shuga otsika kwambiri amaonedwa ngati osachepera 70mg / dL (anthu ena amatha kukhala ndi zizindikiro pamasitepe apamwamba). Mukamamva "zozizwitsa" kapena zozizwitsa, muyenera kuyesa shuga lanu la magazi. Ngati shuga wanu wamagazi ndi otsika, mufunika kuchigwiritsira ndi 15g wa makapu othamanga kwambiri: mapiritsi a 3-4 glucose, 4oz wa madzi (1 jisi laching'ono la bokosi), 8oz la mkaka wambiri, ndikuyesanso kuyesa kuti mutsimikizire yawonjezeka. Bwerezaninso masitepe ngati shuga lanu la magazi salikuwonjezeka. Cholinga ndikuteteza shuga wotsika kwambiri monga momwe mungathere. Ngati mukugwiritsa ntchito mankhwala omwe angayambitse hypoglycemia monga insulini kapena sulfonylureas mungafunikire kukhala ndi chotupitsa pang'ono pakati pa chakudya. A
- Mukudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zamadzulo Kuphatikizapo chotupitsa chaching'ono madzulo kungalepheretse kudyetsa usiku. Mwachitsanzo - ngati mutadya chakudya chamadzulo nthawi ya 12 koloko madzulo ndikudya madzulo mpaka 7 koloko masana, mwayi umakhala ndi chotupitsa cha m'ma 4 koloko masana.
Zosakaniza Zomwe Muyenera Kuzipewa
Pofuna kudzaza zotsatira ndi kupewa shuga zamagazi, samani makapu apamwamba, mapuloteni otsika - operekera oyera, ma cookies, pretzels, ndi chips.
Mitundu ya zakudya izi zidzatumiza kuuluka kwa magazi ndipo zingayambitsenso zilakolako zambiri za m'thupi. Amakhalanso ophweka kudya kwambiri chifukwa ali ndi mapuloteni pang'ono ndi ma fiber. Yesetsani kusunga chakudya chanu chokhudzana ndi 15g wa makhahydrate, koma osapitirira 30g. Kawirikawiri, anthu omwe ali ndi matenda a shuga a mtundu wa 2 amachita zabwino ndi zakudya zopsereza zakumwa m'thupi. Kuyesera shuga lanu la magazi mobwerezabwereza kukuthandizani kuwona mmene thupi lanu likuyankhira ndi zomwe zimakupangirani ntchito zabwino kwa inu. Chofunika kwambiri, mukufuna kuti chotupitsa chanu chikhale ndi mavitamini ang'onoang'ono ndi pafupifupi 4g mapuloteni.
Zitsanzo za zokometsera zabwino
- 1 apulo yaing'ono (~ 4oz) ndi supuni 1 zonse zakutchire, mafuta a amondi, batala wamtchire kapena batala.
~ Ma calories 160, 8 g mafuta, 1 g mafuta odzaza, 20 g zimagawidwe, 5 g mitsuko, 60mg sodium, 5 g mapuloteni
- 1 tsabola lonse (lalanje, wachikasu, wofiira, wobiriwira) kudula ndi supuni 2 nyemba zonyezimira.
~ 110 mafuta, 6 g mafuta, 1 g mafuta odzaza, 14 g zimagawidwe, 5 g mchere, 120 mg sodium, 0 g fiber, 3.6 g mapuloteni
- 20 kaloti za ana ndi supuni 2 hummus kapena supuni 2 guacamole.
~ 140 makilogalamu, 6 g mafuta, 0 g mafuta odzaza, 21 makapu, madigiri 4.5 g, 120 mg sodium, 3 g mapuloteni
- 1 ½ makapu edamame mu chipolopolo, kuwaza ndi nyanja yamchere.
~ 188 makilogalamu, 5,6 g mafuta, mafuta okwana 0 g, 17 g zimagawidwe, 7.5 g mitsuko, 250 mg sodium, 15 g mapuloteni
- 2 mazira azungu (ophika molimbika) ndi chikho cha ¼ chikhomo cha shoka la ricotta ndi tsabola wofiira wofiira wothira pamwamba pa magawo 1 a mkate wonse wa tirigu (15g wa carbu pa chidutswa)
~ 200 mafuta, 4 g mafuta, 2 g mafuta okwanira, 15 g chakudya, 280 g sodium, 6 g zitsulo, 17 g mapuloteni
- ½ kapu yamapichesi otentha (otentha mu microwave) sakanikirana ndi 6oz mafuta otsika otsika mafuta a yogaluki yogalu + 2 supuni ya supuni pansi.
~ Ma 195 calories, 2 g mafuta, 0 g mafuta okwanira, 28 g zimagawidwe, 3.5 g mchere, 75 mg sodium, 17.5 mapuloteni
Chotupitsa Phindu Lanu
Kuwonjezera ndondomeko yopangira chakudya chanu ndi njira yabwino yowonjezera mavitamini, minerals, ndi fiber. Koma, kupita ku vending machine kwa chotupitsa sichinthu chopindulitsa.
Nthaŵi zina zonse zomwe mumasowa ndi chotupitsa chochepetseratu chazakudya kuti muchepetse njala yanu ndipo muzitsatira shuga lanu la magazi. Pansipa mupeza zakudya zopatsa thanzi zomwe zili pafupi ndi 5 g wa madzi:
- 1 chikho chimodzi cha mphepo
- 12-15 amondi owotcha kapena wofiira, opanda unsalted
- 1/2 kapu ya mafuta odzaza mafuta
- 1/4 wa avocado aang'ono
- 1 chingwe chamtengo wapatali cha tchizi
- 5 kaloti za khanda ndi supuni imodzi ya mandimu
> Zotsatira:
> American Academy of Nutrition ndi Dietrotics. Kusakaniza Mwanzeru kwa Achikulire ndi Achinyamata .