5 Izinhlanganisela Zokudla Okumangalisayo Okumangalisayo Okumele Uzame

Uma kuziwa ngesifo sikashukela, lokho okudlayo kubaluleke kakhulu. Kodwa, akulula ngaso sonke isikhathi ukuza nokudla okunamnandi nokuhlwabusayo nezinketho zokudla okuyiqiniso ukugcwalisa nokunomsoco. Ngezinye izikhathi udinga ukudala. Lezi ezinye zeziguli "zokuvuma" zesikhathi esigcwele esithandayo. Ukubhanqa ngakunye kuyamnandi futhi kunempilo. Mhlawumbe unganika ezinye zalezi zivivinyo.

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I-Peanut Butter namaKarrot

Abantu abaningi abanesifo sikashukela bakholelwa ukuthi "abavunyelwe" ukuba badle izaqathe ngoba baphakeme kakhulu ushukela. Nakuba ezinye ze-carbohydrate ezinqotweni zivela ushukela, izaqathe nazo zinefiber, i-Vitamin A, i-Vitamin C, i-Vitamin B6, ne-folate (ukubiza abambalwa).

Ngokuqinisekile, awukwazi ukudla isikhwama sonke, kodwa ukukhonza noma amabili kuzokugcina ugcwalise futhi unikeze i-punch enkulu yokudla okunomsoco. Futhi, uma ubhangqa izaqathe namaprotheni (njengebhotela le-peanut), inqubo yokugaya ihamba kancane ngakho-ke ushukela wegazi lakho ngeke lenyuke ngokushesha.

I-carrots eyodwa: (1 isilinganiso esiphakathi ngamasentimitha angu-7 ubude noma ama-carrots angama-7 aphakathi) anama-khalori angama-30, ama-0 g, i-7 g carbohydrate, i-2 g fiber, 5 g ushukela 2 g amaprotheni. Uma udla lokhu njengendlela yokudla, gcina ingxenye yakho ingabi ngaphezu kwama-servings amabili ukuze udle cishe ama-15 g we-carbohydrate futhi ungaphansi kuka-15 g ushukela (ngaphansi kokusebenza kwezithelo).

Geza ezinye i-peanut ephilayo, i-almond noma enye ibhotela ye-nut for treatment / sweet sweet. Ukuhlanganiswa kwamafutha enempilo, amaprotheni, i-fiber, kanye nokweqa kuyokugcina ugcwele futhi unelisekile.

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I-Hummus nama-apula

I-Hummus isiphuzo esenziwe nge-chickpeas kanye ne-tahini (isinamisi inhlanganisela yembewu). Ngokuvamile ngokwemvelo kunothile ngamafutha angenalutho ahlanzekile kanye nokugcwalisa i-fiber. I-fibre ingumsoco obalulekile uma kuziwa ngesifo sikashukela nokulahlekelwa isisindo ngoba kungasiza ukwandisa umuzwa wokugcwala futhi unciphise ukuthi ngokushesha ushukela wegazi uvela kanjani.

Ngokuhlanganiswa nama-apula, lesi siphuzo singagcwalisa kabili. Ngenkathi ama-apula aqukethe i-carbohydrate , abuye acebe izakhi. Qinisekisa ukuthi ukhetha i-apula eyingxenye elawulwayo-mayelana nosayizi webhola le-tennis. Ukuze ugcine amakholori ayesekho, thola i-hummus yakho yokudla okufakiwe, kodwa okondla.

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Ama-sardine, ama-Capers, nama-Tomato Sandwich

Ungayiboni kuze kube yilapho uzama. Ama-sardine, ikakhulukazi asebanjwe ePacific, aseWorld Green List, evezwe yi-Monterey Bay Aquarium Seafood Watch. Lokhu kusho ukuthi basuke bephansi kwe-mercury (basemkhatsini wezinketho zokudla okubenza bahlasele ngokwemvelo), abacebile ama-omega-3 fatty acids, futhi babhekwa njengenhlanzi eqhubekayo.

Ukwandisa i-EPA kanye ne-DHA (i-omega-3 fatty acids) ukudla kungasiza kubantu abanesifo sikashukela, ikakhulukazi labo abanezinga eliphakeme le-triglyceride noma nomlando wokuhlasela kwenhliziyo.

Ama-sardine akhululekile ngokwemvelo ama-carbohydrate, okusho ukuthi ngeke akhulise ushukela wegazi lakho. Bambene no-utamatisi nama-capers ngenketho yokudla ye-carbohydrate ephansi noma uwabeke phakathi kweziqephu ezimbili zesinkwa sokusanhlamvu esiphelele sesidlo sakusihlwa esilawulwa yi-carbohydrate noma isidlo sakusihlwa.

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Ama-Rice Crackers Nge-Almond Butter ne-Jalapenos

Uzwakala sengathi ufuna ukukhulelwa? Kungaba kuhle kakhulu, kepha futhi kuyamnandi, kunomsoco futhi kulawulwa kwe-carbohydrate. Ucwaningo luye lwabonisa ukuthi ukudla okunambitheka njengama-jalapenos, aqukethe i-capsaicin, kungandisa uketshezi lwe-metabolism okwesikhashana, okuzuzisa labo abazama ukunciphisa umzimba.

Ngokuhlanganiswa nelayisi elibomvu ne-almond ibhotela le-snack noma amaphakethe emini emaprotheni, okusanhlamvu okuphelele , ama-fibre namafutha enempilo.

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I-Pear enezinyosi ene-fat yogurt Yogurt ne-Sauce Hot

Kungase kubonakale kungaqondakali lapho abantu bebeka u-sauce oshisayo ngezinto "ezingahleliwe", kodwa lokhu kubonakala sengathi kusebenza. Yisidlo esilawulwayo esinesidlo esinomsoco.

I-pear encane (ubukhulu bebhola le-tennis) linamagremu angu-4 e-fibre kanye no-15-20 g we-carbohydrate. Amapheya abuye athile nge-vitamin C nokuqukethwe kwamanzi.

I-yogurt ye-fat-fat egcwele i-calcium, iphrotheni futhi isuke isezansi kwe-carbohydrate kune-yogurt ejwayelekile. I-yogurt ihamba ngenqubo ehluphayo esusa amanye ama-lactose.

Ngakho ungazihlanganisa kanjani lokhu? I-yogurt ephansi yamafutha egrikhi yamaGreki ene peythi eqoshiwe noma elicutshiwe efafazwe ngesiphuzi esishisayo ngenketho elimnandi, elimnandi. Ukwandisa ukushisa ekudleni kwakho kungasiza ekukhuliseni umzimba wakho kanye nokuhlola kwakho kubonise ukuthi ukudla ama-carbohydrate aphansi, amaprotheni asekuseni aphezulu angasiza ekunciphiseni i-A1C nesisindo. Lokhu kungase kube yindlela yokudla kwasekuseni okuhle, futhi .

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I-Bacon yaseTurkey neLelpefruit Lettuce Wraps

Uma ufuna indawo ephansi ye-carb, i-lettuce wraps iyindlela yokuhamba. Le nhlanganisela ye-tart, enosawoti icebile amaprotheni futhi iphansi kumafutha agcwele. I-1/2 yomvini we-grapefruit iqukethe ama-calories angu-52 kuphela, 13 g we-carbohydrate, nama-gramu angu-2 e-fiber, kanye namaphesenti angu-64 ezidingo zakho zansuku zonke ze-vitamin C.

Ngenkathi lokhu kuhlanganiswa kokudla kuyiphunga, kungase kungasebenzi kuwo wonke umuntu. Uma unomlando we- high blood pressure bese uhlose ukukhetha uhlobo oluthile lwe-sodium turkey ehlukahlukene, njengoba uhlangothi olulodwa lunama-200 mg we-sodium. Ngiphinde ngithanda ukutshela abantu ukuthi bathenge izakhi uma bekwazi.

Okokugcina, uma uthatha i-statin ye-cholesterol yakho cishe kuzodingeka ugweme ama-grapefruit njengoba nje lokhu kusebenzisana kwezidakamizwa kungaba nokubulala .

> Imithombo:

> I-Linus Pauling Institute. Ama-Essential Acids Acids. Okthoba 25, 2014.

> Monterey Bay Aquarium Seafood Watch. 2014.

> Rabinovitz, HR, et al. Ukudla kwasekuseni okukhulu okunamaprotheni namafutha kuthuthukisa ukulawulwa kwe-glycemic kuhlobo lwesifo sikashukela. Ukukhuluphala. 2013. ini: 10.1002 / oby.20654