Umhlahlandlela Wokunakekelwa Okunempilo
Incazelo yesidlo: "ukudla okuncane okuphakathi kokudla." Lokhu kuphakamisa umbuzo - yini eyenza ukudla okuncane? Ngokuvamile, sisho ukunciphisa ukudla okulula okuyi-calories angu - 200 noma ngaphansi .I - American Academy of Nutrition and Dietetics isikisela ukuthi wenza ukudla okulula "okunomsoco ocebile, ukudla okuncane" okungeke kudlulele isabelomali sakho sekhalori nsuku zonke. Ukungena ngesifo sikashukela sohlobo lwesibili kungaba buqili ikakhulukazi ngoba awukona kuphela ukulawula amakholori ngezinhloso zesisindo, udinga ukudlala ngendlela engathinti ishukela egazini.
Ukunambitheka okuhle kuzokuxhomekeka endleleni yakho yokuphila, amaphethini wegazi noshukela. Uma udinga isiphuzo, mhlawumbe kungcono ukunciphisa ukudla okulula okungaba ngu-15-30g we-carbohydrate futhi uqinisekise ukuthi ukudla okulula okuqukethe amaprotheni ne-fiber. Isikhathi esiqondile sokudla okudlayo kanye nesamba sama-carbohydrate kuzohluka kusuka komuntu kuya komuntu.
Uyazi kanjani uma udinga i-Snack?
- Igazi lakho le-Sugar liphansi: Ingabe uzizwa ushaqhaqhakile, uqubukile noma udidekile phakathi kokudla? Lokhu kungase kusho ukuthi ushukela wegazi lakho liphansi kakhulu. Imithi ethile ingakufaka engozini enkulu yokuba noshukela wegazi eliphansi - futhi uma ubambezela noma usuqa ukudla, noma ungadli okwenziwe i-carbohydrate okwanele esidlweni sakho ushukela wegazi lungahlehlisa. I-sugar ephansi yegazi ibhekwa njengento engaphansi kuka-70mg / dL (abanye abantu bangaba nezimpawu kumazinga aphezulu). Uma uzizwa "funny" noma uphawu, kufanele uhlole ushukela wegazi lakho. Uma ushukela wegazi lakho liphansi, uzofuna ukuliphatha nge-15g we-carbohydrate esheshayo: ama-tablet we-glucose 3-4, i-4oz yamanzi (i-juice encane ibhokisi), i-8oz yobisi lwe-skim, bese uphinde uhlole ukuqinisekisa liye landa. Phinda lezi zinyathelo uma ushukela wegazi lakho lingakhuli. Umgomo ukuvimbela ushukela ophansi wegazi ngokusemandleni akho. Uma uthatha imithi engabangela i- hypoglycemia efana ne-insulin noma i-sulfonylureas ungadinga ukuba nesidla esincane phakathi kokudla. A
- Udla ngokudla okudliwayo : I-snack isetshenziselwa "ukukhipha" kuze kube sekudleni okulandelayo. Ukufaka isikhwama esincane ntambama kungavimbela ukudla ngokudla ebusuku. Isibonelo - uma udla kwasemini ngehora lesishiyagalolunye nesishiyagalolunye kuze kube ngehora lesishiyagalolunye ekuseni, amathuba okudinga isidlo esizungeze 4 pm.
Ukunambitha Okufanele Ugweme
Ukuze ugcwalise umphumela nokuvimbela ama-spikes we-sugar spikes, gwema ama-carbohydrate aphakeme, ukudla okuncane kwamaprotheni - abaqhekezi abamhlophe, amakhukhi, ama-pretzels, nama-chips.
Lezi zinhlobo zokudla zizothumela igazi likhuphuke futhi lingase lidale ngisho nezifiso eziningi ze-carbohydrate kamuva. Futhi kulula ukudla ngokweqile ngoba aqukethe amaprotheni amancane ne-fiber. Hlela ukugcina ukudla kwakho okudla okungaba ngu-15g we-carbohydrate, kodwa kungabi ngaphezu kuka-30g. Ngokuvamile, abantu abanesifo sikashukela sohlobo lwe-2 bahamba phambili ngokudla okuncintisayo kwe-carbohydrate. Ukuvivinya ushukela wakho wegazi kaningi kuzokusiza ukubona ukuthi umzimba wakho uphendula kanjani futhi okudla ukudla okukuhle kakhulu kuwe. Okungcono, ufuna isiphuzo sakho sibe ne-3g encane ye-fiber kanye namaprotheni angu-4g.
Izibonelo zokudla okulula okuhle
- I-apula encane encane (~ 4oz) ne-1 isipuni yonke ibhotela le-peanut yemvelo, ibhotela le-almond, ibhotela lebhotela noma ibhotela lelanga.
~ Ama-calories angu-160, ama-8 g amafutha, i-1 g fat fat, ama-20 g carbohydrate, ama-5 g fiber, i-60mg ye-sodium, i-5 g amaprotheni
- I-pepper egcwele (i-orange, iphuzi, obomvu, eluhlaza) uthathe izipuni ezimbili zezipuni.
~ Ama-khalori angu-110, ama-6 g amafutha, i-1 g fat fatated, 14 g carbohydrate, i-5 g fiber, i-120 mg ye-sodium, i-0 g fiber, i-3.6 g amaprotheni
- 20 izaqathe zezingane ezinezipuni ezimbili hummus noma izipuni ezimbili guacamole.
~ Ama-kilojoule angu-140, ama-6 g amafutha, i-0 g fat fatated, i-21 carbohydrate, i-4.5 g fiber, i-120 mg ye-sodium, i-3 g amaprotheni
- 1 ½ izinkomishi edamame kugobolondo, ufafaze usawoti usawoti.
~ Ama-kilojoule angu-188, ama-5.6 g amafutha, i-0 g fat fatated, i-17 g carbohydrate, i-7.5 g fiber, i-250 mg ye-sodium, i-15 g amaprotheni
- 2 amaqanda abamhlophe (abilisiwe kanzima) ne-¼ indebe ingxenye ye-ricotta ushizi kanye nomxube ophezulu obomvu we-pepper engxenyeni engu-1 yesinkwa sonke sikakolweni (u-15g we-carb ngalunye)
~ Ama-khalori angu-200, ama-4 g amafutha, i-2 g fat fat, 15 g carbohydrate, 280 g sodium, 6 g fiber, 17 g amaprotheni
- ½ inkomishi ye-peaches efriziwe (efudumele ku-microwave) uhlanganise ne-6oz enamafutha aphansi ama-yogurt yogriki + 2 ithisipuni yomhlabathi wesidlo se-flaxseed.
~ Ama-kilojoule angu-195, ama-2 g amafutha, i-0 g fat fat, i-28 g carbohydrate, i-3.5 g fiber, i-75 mg ye-sodium, i-17.5 amaprotheni
Inyoka Yokuthola Inzuzo Yakho
Ukwengeza isiphuzo kuhlelo lakho lokudla kuyindlela enhle yokwengeza amavithamini, amaminerali, kanye ne-fiber. Kodwa, ukuya emshini ovotelayo umshini ngokuvamile awuzuzi.
Ngezinye izikhathi konke okudingayo kuyinto encane ye-carbohydrates snack ukuvimbela ukulamba kwakho futhi ulawule ushukela wegazi lakho. Ngezansi uzothola izinketho zokunambitheka ezinomsoco ezinama-5 g we-carbohydrate:
- 1 inkomishi ye-popcorn ephuma emoyeni
- 12-15 ama-ammondi agwetshiwe noma aluhlaza, angenakulinganiswa
- 1/2 indebe ephansi-fat cottage shizi
- 1/4 we-avocado encane
- 1 ushizi oluncane lwe-fat
- 5 izaqathe zezingane ne-1 isipuni ibhotela le-peanut
> Imithombo:
> I-American Academy of Nutrition and Dietetics. Ukunwa okuhlakaniphile kwe-Adult and Teens .