Pewani Mafuta a Candy Olemekezeka ndipo Sankhani Bwino Labwino
Zipopi zowonjezera zingakhale zabwino, koma zimatha kufanana ndi zakudya zogwiritsira ntchito maswiti a pipi. Ndi shuga wambiri, mafuta, ndi zowonjezera zowonjezera, ndikofunikira kuwerenga malemba ndi kudziwa mtundu wa mipiringidzo yomwe mukupeza.
Palibe Botolo Yopangira Zopangira Zodyera
Onetsetsani kuti mumawadya pazifukwa. Mwachitsanzo, musanayambe kugwira ntchito yopangira shuga kuti mupewe shuga wotsika wa magazi , kapena kuti musamalire njala pakati pa chakudya pamene mukupita.
Koma, kumbukirani kuti si mipiringidzo yonse yomwe imalengedwa ofanana-ena samapatsa zakudya zabwino kwa ena. Ndinapempha odwala anga komanso odziwa za anzawo a Edzi Diabetes Educators kuti andiuze zakudya zomwe amakonda popanga shuga komanso zotsatira za shuga. Ndisanati ndiwulule "zosankha zabwino," apa pali zina zoyenera ndi zinthu zomwe muyenera kuganizira musanagule chophika chotupitsa.
Malangizo Othandiza Posankha Bhala Lokhala ndi Thanzi Labwino
Palibe sayansi yeniyeni kumbuyo kwa izi, osati kungoyesera ndi zolakwika ndi lingaliro la akatswiri. Ndimauza odwala anga kuti azindikire kuti ali pafupi ndi izi:
- Shuga osachepera 10 gramu (m'munsi bwino)
- Zakudya zopitirira magalamu 30 (malinga ndi zomwe mukudya)
- Mapuloteni osachepera magalamu asanu (izi zidzakuthandizani kumverera mokwanira ndi kuchepetsa mwayi wa kuwonongeka kwa shuga)
- Zirangidwe pafupifupi magalamu atatu
- Malori osakwana 250
- Ngati mukufuna bhala yomwe ilibe mchere, vegan, kapena mtedza, onetsetsani kuti mukuwerenga mosakaniza
Kusunga zakudya zokwana makilogalamu pafupifupi 250 kapena pang'ono kungathandize kuchepetsa kulemera ndi kusunga thupi.
Kodi Ndi Nthawi Yanji Imene Muyenera Kudya Barani Wowonjezera Zakudya?
- Ngati mukuchedwa mofulumira kuntchito ndipo mukusowa chakudya cham'mawa mwamsanga, chophikira chotupitsa chingakhale chisankho chabwino. Kuti mutsirize chakudya, muzilumikiza ndi mafuta ochepa kwambiri a Greek yogurt, dzira lopweteka kapena mtedza wambiri. Anthu ena amapindula ndi kadzutsa kakang'ono . Sindikirani zomwe zikukuthandizani.
- Monga chotupitsa. Bala yolondola lili ndi fiber, mapuloteni, ndi mafuta abwino, zomwe ziri zonse zomwe zingakuthandizeni kuti mukhale ndi chakudya pakati pa chakudya ndikupewa kutentha kwa dzuwa tsiku lonse.
- Pre-kapena post-ntchito. Zitsulo zina zingakupatseni kagawo kabwino kokhala ndi mavitamini kuti azikuthandizani kapena kukuthandizani musanayambe kugwira ntchito. Malingana ndi nthawi, kukula, ndi shuga lanu la magazi, mungafunikire kudya makilogalamu 15 mpaka 30 a zimagawidwe musanayambe kugwira ntchito. Funsani aphunzitsi anu odwala matenda a shuga kuti akuthandizeni kupanga phwando la chakudya kuti muwonjezere zakudya zanu komanso muzisunga shuga mukamagwiritsa ntchito.
Musagwiritse ntchito Zipupa Zopangira Mafinya Kuti Muzitha Kukhazikitsa Zakudya Zamagazi
Pamene shuga lanu la magazi liri otsika (osachepera 70mg / dL) kapena pamene mukukumana ndi zozizwitsa (zovuta, zowopsya, zosokonezeka kapena kuwonjezereka kwa mtima), ndikofunika kuyesa shuga wanu ndi kuchitapo kanthu mwamsanga ndi kapangidwe ka makasu , monga monga ma ounces 4 a madzi, 5 shuga zolimba za shuga, kapena ma ouniti 6 a soda nthawi zonse.
Kudya chotupa choyamwa sichidzakulepheretsa shuga wanu mwamsanga chifukwa chachitsulo, mapuloteni, ndi mafuta omwe amachedwa kuchepetsa kapangidwe kake ka madzi komanso kutenga nthawi yaitali kuti aswe.
Ngati, komabe, mwasamalira shuga wanu wamagazi komanso chakudya chanu chichedwa kuchepetsedwa mungadye chophikira chokwanira kuti mukhazikitse shuga wanu ndikuchiletsa kuti musagwe.
Mabotolo Opambana Odyera
KIND® Bar
Mafuta a KIND ® ndi chimodzi mwa zinthu zomwe ndimakonda zokometsera zowonjezera chifukwa zosakaniza zonse, zachilengedwe, komanso osakonzedwa. Palibe zotsekemera zopangira, palibe chopangira chilichonse. Mizere imapangidwa ndi mtedza, zipatso, ndi mbewu zonse, zomwe zimawapangitsa kukhala olemera mu mavitamini, mchere, antioxidants, mafuta abwino ndi fiber.
Gawo labwino kwambiri ndiloti amakomera kwambiri, nayenso. Ngati muli ndi matenda a shuga, pewani mipiringidzo yogwiritsidwa ntchito yogurt kapena chokoleti pamene idzakhala yochuluka mu shuga.
Chidziwitso Chakudya:
Malori: 180-200
Mapuloteni: 4-10 g
Zakudya Zamadzimadzi: 16-24 g
Shuga: 4-10 g
Fiber: 3-7g
Mafuta: 4.5-16 g
** Komanso imapezeka mu KIND Plus chifukwa cha mapuloteni owonjezeredwa, makina, antioxidants, kapena Omega 3s
Ovomera kuyesera: Zipatso ndi Nutoma, Almond Cashew ndi Flax, Apple Cinnamon & Pecan, Almond & Apricot
Kumene mungawapeze: Target, Walmart, Amazon, Zonse Zakudya, Trader Joe's, ndi pa intaneti pa www.kindsnacks.com
Kuti mudziwe zambiri pitani ku: www.kindsnacks.com
Quest® Bars
Zokoma ndi stevia ndi erythritol, Mabotolo oyesera ndi shuga yochepa kwambiri ya shuga, yomwe imakhala njira yabwino kwa anthu omwe ali ndi matenda a Celiac kapena omwe ali ndi vuto la gluten. Chikhumbo sichigwiritsa ntchito mapuloteni a soy, koma m'malo mwa whey mapuloteni ogawanika ndi mapuloteni amtundu okhaokha.
Sindinayambe ndakhala nawo kale, koma ndikuuzidwa kuti amakomera bwino. Mavitamini ambiri m'mabotolowa amachokera ku mitsempha yowonjezera yomwe ingathandize kuchepetsa kuti msanga wa magazi umatuluka mwamsanga.
Ngakhale kuti Quest si chakudya chonse, zakudya zake zowonongeka zingathandize kuthetsa shuga. Samalani mukawonjezereka mitsempha msanga , 16 g ya mitsempha yowonjezera ndi yochepa ndipo ikhoza kuyambitsa mpweya ndi kupuma, makamaka ngati simukuzoloŵera kudya minofuyi nthawi imodzi.
Malangizo a zakudya:
Malori: 170-210
Mapuloteni: 20 g
Zakudya zamadzimadzi: 21-25 g
Shuga: 1-3 g
Fiber: 17-19 g
Mafuta: 6-10g (~ 2.g mafuta odzola)
Ovomera kuyesera (olimbikitsidwa ndi odwala) : Mitundu ya Berry yokondwera, Vanilla Almond Crunch, Buluu wa Nkhuku Waukulu
Kumene mungawapeze : Vitamini Shoppe, pa intaneti pa www.questproteinbar.com
Kuti mumve zambiri : www.questproteinbar.com
RX Bars
Adapangidwa ndi abwenzi awiri abwino, RX bar yatuluka. Zopangidwa ndi zopangira zoyera, mipiringidzoyi ilibe zowonjezera zopangira kapena zosungira. Mizere imapangidwa ndi pafupifupi 6 zowonjezera, zambiri zimaphatikizapo, mazira azungu, masiku, ndi mtedza wina. Mipata iyi imakhala ndi mafuta ochuluka ndi mapuloteni. Iwo ali ndi kuchuluka kokwanira kwa shuga chifukwa iwo amapangidwa ndi zipatso zouma, koma amakhalanso chitsimikizo chabwino cha kudzaza mchere. Alibe mkaka, soy, komanso gluten.
Chidziwitso Chakudya:
Ma calories: makilogalamu 210-220
Mapuloteni: 12 g
Zakudya Zamadzimadzi: 21-24 g
Shuga: 13-15 g (shuga uyu si ochokera ku shuga wowonjezera mmalo mwake kuchokera ku chipatso mkati mwa bar)
Fiber: 3-6 g
Mafuta: mafuta a 7-9 (~ 2 g mafuta odzaza)
Ovomera Kuyesera : Buluu, Mchere wa Chokoleti, Buluu wa Nkhuku, Chokoleti Chokako
Kumene mungawapeze : On-line, Amazon, Trader Joes, akutsogolera m'masitolo ogulitsa, ma gym, ndi zina zotero. Kuti mupeze wogulitsa pafupi ndi inu: https://www.rxbar.com/shop.html
Kuti mudziwe zambiri: https://www.rxbar.com/
Kashi Chewy Granola Bafa:
Chokondweretsa cha ambiri omwe ndimagwira nawo CDE mipiringidzoyi ndi yabwino, yosangalatsa, ndipo imapezeka paliponse. Kumbukirani, osati mabala onse a Kashi adalengedwa ofanana. Lembani kugula imodzi ya mipiringidzo kuti muzisunga pa calories ndi shuga.
Chidziwitso Chakudya:
Malori: makilogalamu 140-160
Mapuloteni: 6 g
Zakudya Zamadzimadzi: 19 g
Shuga: 6-7 g
Fiber: 3-4 g
Mafuta: 5-6 g mafuta (0 g saturated mafuta)
Ovomera Kuyesera : Honey Almond Flax, Trail Mix,
Kumene mungawapeze : On-line, Amazon, Fresh Direct, ku golosi lanu
Kuti mudziwe zambiri: https://www.kashi.com/our-foods/bars
thinkThin® mabotolo
GanizilaniThino ndi mabotolo omwe amandisangalatsa kwambiri. Ngakhale sindiwakonda chifukwa amandikumbutsa chophimba cha maswiti, amagwira ntchito bwino kwa anthu ena omwe ali ndi zakudya zowonjezera zakudya, makamaka zomwe zimafunikira kudya zakudya zopanda thanzi . Onse ndi a Gluten kwaulere ndi Kosher. Zina zimakhala zophimba komanso mkaka wopanda.
ThinkThin imanena kuti amagwiritsa ntchito mankhwala osagwirizana ndi GMO, koma izi ndizochepa kwa makina awo osakaniza. ThinkThin ndichinthu chochepa chodziwika bwino. Shuga mu malingaliro Atipiritsi amachokera ku shuga. Samalani mukamwa mowa wochuluka kwambiri wa shuga chifukwa amatha kuyambitsa mpweya ndi kupuma.
Chidziwitso Chakudya :
Malori: 170-250
Mapuloteni: 8-20 g
Zakudya Zamadzimadzi Zonse: 19-25 g
Shuga: 0-10 g
Fiber: 2-5 g (zofunikira kusankha chisangalalo chabwino kuti chiseketsere mchere)
Mafuta: 7-12 g
Ovotera kuyesera : Chokoleti Chakumdima, Buluu ndi Mitedza Yambiri, Caramel Chokoleti Yathira Mtedza Wosakaniza
Kumene mungawapeze: Trader Joe's, Whole Foods, pa intaneti pa www.amazon.com kapena www.thinkproducts.com
Kuti mudziwe zambiri: https://shop.thinkproducts.com/