Zakudya Zabwino Zambiri Zamakono ndi Zakudya za Shuga

Ngati muli ndi mtundu wa shuga wa mtundu wa 2, mwina mukuchita zinthu zosangalatsa monga BBQ chifukwa cha kuyesedwa. Uthenga wabwino ndi wakuti mungasangalale ndi zakudya zam'banja mwathu popanda kukhala ndi matenda a shuga. Koma muyenera kukhala okonzeka. Phunzirani momwe mungagwiritsire ntchito tebulo la buffet popanda kusokoneza dongosolo lanu la chakudya. Kaya mukupita kumalo osungira nyama kapena kumakhala nokha, simungapindule mwa kutsatira malangizo awa.

Kumwa

Ndikofunika kukhala hydrated, makamaka ngati kutentha. Kutunga madzi okwanira ndi kofunika kuti tipewe kutaya madzi m'thupi ndi kusunga mphamvu ya electrolyte. Ngati, pa chifukwa china chilichonse, choledzeretsa chanu chiyenera kukhala choletsedwa muyenera kutsatira malangizo a wodwalayo. Cholinga chosankha zakumwa zomwe zilibe phindu - madzi (onjezerani mandimu kapena mandimu kuti mukhale ndi zina zowonjezera), seltzer (wokhazikika kapena wosasangalatsa), kapena tiyi wosakanizidwa ndi tiyi. Mukhozanso kumwa zakumwa zakumwa zomwe si shuga, koma ndikukulangizani kuti muzichita moyenera. Ngakhale palibe chifukwa chomveka chomwe zakumwazi zingapangitse chiopsezo cha matenda a shuga ndi shuga, kafukufuku apeza kuti zakumwa zakumwa zakumwa, makamaka zakudya za soda, zimakhala ndi zakudya zambiri - zomwe zimapangitsa kulemera, insulini kukana , ndi shuga. Choncho, ngati mukuyesera kuthetsa shuga ndi magazi anu, samitsani zakumwazi.

Nanga Bwanji Mowa: Ngati mukufuna kukamwa, chitani moyenera . Ndi bwino kupeŵa zakumwa zakumwa za shuga zomwe zimapangidwa ndi osakaniza madzi, shuga wowonjezera ndi syrups, chifukwa akhoza kuonjezera mafuta owonjezera ndi shuga omwe angapangitse magazi a magazi komanso akhoza kulemetsa. M'malo mwake, sankhani zakumwa monga vinyo, champagne kapena mowa wosakanizidwa ndi osakaniza osakaniza monga shuga.

Mwachitsanzo:

• 1 1/2 oz ya vodka ndi madzi 6 oz wa jranberry ndi: makilogalamu 200 ndi 23 g shuga
• 1 1/2 oz vodka ndi botolo la soda ndi kupota kwa laimu: makilogalamu 100, 0 g shuga

Mumasunga makilogalamu 100 ndi 23 g shuga.

• Malangizo ambiri okhudza momwe mungamwe moyenera

Mapuloteni Odzola Odzola

Pewani nyama zowonongeka, zakumwa ngati soseji, agalu otentha ndi nthiti - mitundu iyi ya zakudya imakhala ndi mafuta ambiri a sodium ndi odzaza. Kuchuluka kwa mphamvu ya sodium kungapangitse kukakamizidwa kwa magazi - makamaka anthu omwe ali ndi mchere wovuta. Ndipo mafuta odzaza kwambiri mu zakudya akhoza kuwonjezera cholesterol yanu yoipa. M'malo mwake, sankhani mapuloteni oonda kwambiri monga nkhuku skewers, tuna burgers, shrimp, nkhumba za nkhumba, nyama yowonda - yophimba kapena filet mignon. M'malo mowaza ndi masukisi aakulu, batala kapena opaleshoni ya barbeque sauces, yambani zakudya zanu ndi mafuta pang'ono, adyo, mandimu, viniga wosasa, ndi mpiru. Mapuloteni alibe makapu, koma kukula kwa gawoli kulibe vuto. Yesetsani kusunga mapuloteni anu pafupifupi 4-6oz.

• Malangizo ambiri okhudza momwe mungakonzekerere chakudya chanu

Masamba Osalimba

Mbewu yosasamba ndi yofunika kwambiri pankhani ya shuga ndi kulemera kwa magazi. Zomera zosakhala zowonjezera zimaphatikizapo kununkhira, kupweteka, mavitamini, mchere, madzi komanso chofunika kwambiri. Mafiberitsi amathandiza kuti mukhale odzaza ndi kuyang'anira shuga la magazi.

Muyenera kupanga 1/2 mbale yanu yosasamba - saladi, broccoli, biringanya, zukini, tsabola, anyezi, katsitsumzukwa ndi zina.

• Pezani mndandanda wa masamba osakhala wowuma

Pitani pa Mapulogalamu Osavuta: Ndizosavuta kudya zakudya zopitirira muyeso ndi chakudya pamaso chakudya chisanayambe. Zakudya zamakono zimakhala zodzaza ndi mafuta, mchere ndi chakudya. Ngati n'kotheka, pewani zakudya monga nachos, chips, pretzels, mbale za mkate, zokometsera zowonongeka, zomangiriza zolemera ndi masukisi. M'malo mwake, sankhani zakudya zam'madzi, zamasamba zosakaniza ndi hummus kapena guacamole, saladi, mphukira yam'mlengalenga, kapena mtedza wambiri wosatulutsidwa. Mutha kudya chakudya chochepa chaching'ono musanafike ndipo pewani zokondweretsa zonse ngati zikukuthandizani inu ndi mankhwala anu.

Mungadye Zakudya Zam'madzi, koma Sankhani Mwanzeru

Mavitamini ndiwo matupi aakulu omwe amapereka mphamvu. Anthu omwe ali ndi shuga amafunika kudya zakudya, makamaka ngati mukumwa mankhwala omwe amauza kuti mapuloteni anu apange insulini. Cholinga chake ndi kudya zakudya zabwino m'magawo komanso nthawi yoyenera. Zakudya zapamwamba, mafuta otsika m'magazi ndi abwino - mbatata yaying'ono ndi khungu, nyemba 1 1/2 chikho, chimanga 1 chimanga, kutchula ochepa. Koma ngati mukuyembekezera kudya macaroni saladi chifukwa ndi tsiku lokha la chaka chomwe mumadya, ndiye kuti musasunge gawo limodzi kuposa 1 cup kapena 1/4 ya mbale yanu. Ngakhale kuti zimasiyana malinga ndi dongosolo la chakudya cha munthu ndi chakudya chamagazidwe, chikhalidwe chabwino cha thupi ndichosunga makapu anu pafupifupi 1/4 ya mbale yanu.

Nanga Bwanji Zipatso

Mosiyana ndi anthu ambiri amakhulupirira, mukhoza kukhala ndi zipatso - ngakhale mavwende. Chifukwa chipatso chiri ndi shuga, chinsinsi chogwiritsa ntchito ndi gawo lolamulira ndi kusankha mtundu woyenera. Zipatso ndizomwe zimakhala zosakaniza kwambiri pamatope chifukwa ndi ochepa kwambiri kuposa zakudya zamchere. Pewani mbale zotsalira zomwe zimakhala mu madzi kapena madzi komanso zipatso zouma.

• Kuti mudziwe zambiri za momwe mungadye zipatso

> Zothandizira

> Nettleton, JA, et al. "Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakumayambiriro Chisamaliro cha shuga . 2009; 32 (4): 688.