Vimbela ama-spikes we-sugar and curb hunger ngalezi zikhetho
Ukunambitha kungadlala indima ebalulekile ekuhleleni kokudla, ikakhulukazi uma unesifo sikashukela. Uma ukhethwe ngokuhlakanipha, ukudla okulula kungangeza amavithamini, amaminerali, ama-fibre, amaprotheni namafutha enempilo ekudleni kwakho. Bangasiza futhi ukuvimbela izifiso zokudla kanye noshukela ephansi wegazi.
Ngakolunye uhlangothi, ukudla okuncane okungalungile kungaholela ekudleni okungaphezu kwama-calories, amafutha agcwele, i-sodium, kanye noshukela, okungahle kuthinte kabi isisindo, ukucindezelwa kwegazi nokulawulwa ushukela egazini.
Ucwaningo luye lwabonisa ukuthi lolu hlobo lokudlalwa luhlotshaniswa ne- Body Mass Index (BMI) kanye nekhwalithi yokudla.
Ukunambitheka okuqukethe amantongomane, izithelo , nemifino kubonakala sengathi kuhlotshaniswa nokudla okungcono kanye ne-BMI ephansi, kanti ukuphuza amaswidi kanye nokuphuza okweshukela kuhambisana nokudla okuncane kanye ne-BMI ephakeme. Isikhathi sokudla okulula kufanele sibe ngabanye futhi singashintsha ngokusekelwe imithi , indlela yokuphila, iphethini yokuzivocavoca, kanye nokulawulwa ushukela egazini.
20 Izinyoka Zabantu Abasifo Sikashukela
Mhlawumbe ukushintshwa kokudla okungakusiza kungakusiza ukuba uthuthukise ukudla kwakho futhi ulahlekelwe isisindo. Ukudla okungezansi kunomsoco we-nutrient nekhalori ne-carbohydrate elawulwayo. Ukukhethwa kwesinye isiphuzo kuqukethe ama-calories angu-200 nangama-15-30 amagremu we-carbohydrate.
1 I-yogurt yama-Greek engeyona ene-fat nge-3/4 indebe ye-blueberries ne-1 Tablespoon chia imbewu
~ Ama-khalori angu-200, amafutha ayi-3 g, amafutha ayi-0 g agcwele, i-22 g carbohydrate, i-7 g fiber, i-65 mg ye-sodium, i-22 g amaprotheni
I-lettuce yaseTurkey ihlanganisa i-avocado ne-tomato (amaqabunga amabili e-romaine i-lettuce, i-2 oz turkey, i-1/3 avocado, utamatisi o-1)
~ Ama-kilojoule angu-150, ama-8 g amafutha, i-1 g fat fat, i-6 g carbohydrate, i-4 g fiber, i-500 mg ye-sodium, i-13 g amaprotheni
I-pepper egcwele (i-orange, ephuzi, ebomvu, eluhlaza) inquma izipuni ezimbili ze-hummus noma i-guacamole noma ubhontshisi
~ Ama-khalori angu-110, ama-6 g amafutha, i-1 g fat fat, 14 g carbohydrate, i-5 g fiber, i-120 mg sodium, i-3.6 g amaprotheni
I-apula encane encane (~ 4oz) ne-1 isipuni yonke ibhotela le-peanut yemvelo, ibhotela le-almond, ibhotela lebhotela noma ibhotela lelanga. (Uma ungenayo i-butter butter spreads ungakhetha izinhlobo ezihlukahlukene zomuncu ukuze ubhangane nama- alimondi angu-15, ama-pistachios angu-25, ama-alnut angu-14, ama-cashews angu-12, ama-peanut angu-25)
~ Ama-kilojoule angu-160, ama-8 g amafutha, i-1 g fat fatated, i-20 g carbohydrate, i-5 g fiber, i-60 mg ye-sodium, i-5 g amaprotheni
1 i-yogurt egcwele efriziwe ene-0% fat yogurt yogreek kanye nama-strawberries ayi-5 ahlosiwe noma izipuni ezimbili ze-blueberries, ama-blackberries noma ama-raspberries.
~ Ama-kilojoule angu-200, ama-0 g amafutha, ama-0 g we-fat satated, i-27 g carbohydrate, i-4 g fiber, i-80 mg ye-sodium, i-18 g amaprotheni
20 izaqathe zezingane ezine-isipuni 1 yonke ibhotela ye-peanut
~ Ama-kilojoule ayi-180, amafutha angu-8 g, amafutha agcwele ama-1 g, ama-carbohydrate angu-23, ama-fiber angu-4.5, i-120 g ye-sodium, i-4 g amaprotheni
Ikhukhamba elisikiwe eline-2 isipuni se-hummus noma i-guacamole
~ Ama-khalori angu-115, ama-6 g amafutha, i-1 g fat fat, ama-15 g carbohydrate, ama-3 g fiber, i-120 mg ye-sodium, i-4 g amaprotheni
3 izinkomishi ze-mesclun lettuce, isipinashi noma i-arugula (noma ukuxuba) nge-1 oz (1/4 indebe shredded) i-moz-e-coim i-mozzarella ushizi kanye no-tomate o-cherry ogcwele uviniga
~ Ama-kilojoule angu-180, ama-5 g amafutha, amafutha ayi-3 g agcwele, i-17 g carbohydrate, i-2 g fiber, i-245 mg ye-sodium, i-10 g amaprotheni
Amaqanda amhlophe ama-3 (abilisiwe kanzima) ngezinti zesilimo esidliwayo esinamagatsha anamanzi
~ Ama-calories angu-100, ama-0 g amafutha, i-5 g carbohydrate, i-3 g fiber, i-160 mg ye-sodium, i-12 g amaprotheni
Ikhukhamba elilodwa lisikiwe nge-1 iplamu le-tomato, i-oz 1 fat-fat feta ushizi, ithisipuni elilodwa lamafutha omnqumo kanye noviniga obhalsamu ukunambitha.
~ Ama-kilojoule angu-150, ama-10.5 g amafutha, ama-4.5 g amafutha amaningi, ama-6 g carbohydrate, ama-2.5 g fiber, i-320mg ye-sodium, i-5,5 g amaprotheni
Izinkomishi ezi-3 zomoya zivuthwe nge-popcorn zigcwale izipuni ezimbili ze-parmesan ushizi
~ Ama-kilojoule angu-135, ama-4 g amafutha, ama-2.0 g amafutha agcwele, ama-20 g carbohydrate, i-3.5 g fiber, 150 g sodium, 6 g amaprotheni
Ama-triscuti (noma i-cracker egcwele okusanhlamvu) - phezulu ne-bean dip isakazeka futhi i-parsley eqoshiwe
~ Ama-kilojoule angu-165, ama-6.0 g amafutha, i-0.5 g fat fatated, 25 g carbohydrate, 4 g fiber, 300 mg sodium, 5 g amaprotheni
I-banana e-½ ene-1 indebe yobisi oluphansi, i-1 inkomishi ye-ice - ingxube (ingaba ubisi olunama-almond angenasiphundu ukuze ulondoloze ama-calories nama-carbohydrate)
~ Ama-khalori angu-150, ama-2.5 g fat, amafutha ane-1.5 agcwele, ama-27 g carbohydrate, 1.5 g fiber, 125 mg sodium, 8 g amaprotheni
1 indebe ephansi ye-sodium lentil yemifino yemifino
~ Ama-kilojoule angu-160, ama-4 g amafutha, ama-fat anoxubile angu-0.5, i-24 g carbohydrate, i-8 g fiber, i-340 mg ye-sodium, i-7 g amaprotheni
Ama-alimondi angu-12 (angahlanjululwa noma angenalutho) angenayo ½ -3/4 indebe lonke okusanhlamvu okusanhlamvu
~ Ama-kilojoule ayi-180, amafutha ayi-7 g, amafutha angu-0 g agcwele, i-25 g carbohydrate, ama-5 g fiber, i-190 mg ye-sodium, i-5 g amaprotheni
Amantongomane nesithelo: Ama- alimondi angu-15, ama-pistachio angu-25, ama- alnut angu-14, ama-cashews angu-12, ama-peanuts angu-25 - okubili no-1 ukukhonza izithelo (isib: 1 apula encane, i-1 cup ye-melon, i-banana 1/2,
~ Ama-calories angu-160, ama-8 g amafutha, i-1 g fat fatated, i-20 g carbohydrate, i-5 g fiber, i-0 mg ye-sodium, i-5 g amaprotheni
Izithelo kebabs : 1 inkomishi ikhabe, 1 oz feta (cubed), ½ ikhukhamba encane. I-Skewer 1 cube yamanzi, 1 i-cube feta, ne-1 i-cucumber ye-cucumber ngayinye yama-toothpicks angu-5.
~ Ama-kilojoule angu-160, ama-6 g amafutha, ama-4 g amafutha amaningi, i-17 g carbohydrate, i-0.6 g fiber, i-300 mg ye-sodium, i-5 g amaprotheni
Ama-chips ase-Kale (azenzele wona) (1 indebe)
~ Ama-kilojoule angu-100, ama-5 g amafutha, 6 g we-carbohydrate, i-2 g fiber, i-70 mg ye-sodium, i-2 g amaprotheni
Ama-Almond Savory (okuzenzela)
~ Ama-kilojoule angu-160, ama-12 g amafutha, i-1 g fat fat, i-7 g carbohydrate, i-3 g fiber, i-30 g mg ye-sodium, i-6 g amaprotheni
I-crudite ene-White bean, i-Greek Yogurt, ne-Sun-eyomile Tomato Spead
~ Amakholori angu-100, ama-0 g amafutha, i-10 g carbohydrate, i-3 g fiber, i-55 mg ye-sodium, i-5 g amaprotheni
> Umthombo
> Weisenberger, J. "Yiyiphi Isayensi Ekushoyo mayelana Nokudla Kwe-Snacking ." Ukudla nokudla okunomsoco July / Agasti . 2015: 14-16. Phrinta.