5 Ukuhlanganiswa Okutya Okumangalisayo Okumangalisayo Kumele Uzame

Xa kuziwa kwisifo sikashukela, into oyidlayo ibaluleke kakhulu. Kodwa, akulula ngaso sonke isikhathi ukuza kunye nokutya okukhethiweyo kunye nokutya okunokutya okuzalisekile kwaye okunomsoco. Maxa wambi kufuneka ufumane ubugcisa. Ezi zezi ezinye zezigulane zintandokazi zangexesha lonke "ukuvuma." Ukubambisana ngamnye kumnandi kwaye kunempilo. Mhlawumbi unako ukunika ezinye zezame.

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I-Peanut Butter neeKaroti

Abantu abaninzi abanesifo sikashukela bakholelwa ukuba "abavunyelwe" ukuba badle izaqathe ngenxa yokuba baninzi kakhulu kwiswekile. Nangona ezinye i-carbohydrates kwiidroti zivela kwi-sothu, iinqwelo zinobutyebi kwi-fiber, i-Vitamin A, i-Vitamin C, i-Vitamin B6 kunye ne-folate (ukubiza ezimbalwa).

Ngokuqinisekileyo, awukwazi ukuyidla yonke ibhegi, kodwa ukukhonza okanye amabini ngokuqinisekileyo uza kugcina uzele kwaye unikezele i-punch enkulu yokutya. Kwaye, ukuba udibanisa iinqutyana kunye neprotheni (njengobhontshisi we-peanut), inkqubo yokugaya ingcipheko ukwenzela ukuba i-sugar sukari yakho ayiyi kuphakanyiswa ngokukhawuleza.

Omnye ukhonkolo lweeqathi: (1 ubukhulu obuphakathi malunga nee-intshi ezi-7 ubude okanye i-7 carrots ephakathi) i-calories, i-0 g i-fat, i-7 g i-carbohydrate, i-2 g i-fiber, i-5 g ishukela 2 g iprotheni. Ukuba udla oku njengentlanzi kugcina isabelo sakho singabi ngaphezu kwama-servings amabini ukuze udla malunga ne-15 g ye-carbohydrate kwaye ungaphantsi kwe-15 g iswekile (ngaphantsi kokusetyenziswa kweziqhamo).

Yenza i-peanut ye-organic, i-almondi okanye enye ibhotela e-nut efanelekileyo yokunakeka / okunomsoco. Ukuhlanganiswa kwamafutha enempilo, iiprotheyini, i-fiber, kunye nokwahlula kuya kugcina ugcwele kwaye unelisekile.

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Hummus neAples

I-Hummus isitifiketi esenziwe kwi-chickpeas kunye ne-tahini (i-grape seed grate). Ngokuqhelekileyo isityebi esinamafutha angenasistim esilungileyo kunye nokuzaliswa kwefiber. I-Fiber ibaluleke kakhulu kwisondlo xa isondela kwisifo sikashukela nokulahlekelwa isisindo kuba sinokukunceda ukwandisa loo nto yokuzaliseka kunye nokucotha ukukhawuleza ukuba ushukela wegazi uphumele.

Ngokudibanisa namaapulo, le ntlanzi ingakwazi ukuzaliswa kabini. Nangona iiapulo ziqulethe i-carbohydrate , zinezityebi kwizondlo. Qiniseka ukuba ukhethe i-apula enesabelo esilawulwayo-malunga nobukhulu bebhola yetennis. Ukugcina iikhalori ezicaleni, qhathanisa i-hummus yakho yokutya, kodwa isondlo esinomsoco.

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I-Sardines, i-Capers, kunye ne-Tomato Sandwich

Ungayikonkqo de uze uzame. I-Sardines, ngokukodwa i-Pacific-eyabanjwa, ikhona kwi "Uluhlu Oluhlaza Kakhulu" olubekwe nguMonterey Bay Aquarium Seafood Watch. Oku kuthetha ukuba bancinci kwi-mercury (basezantsi kwintsimbi yokutya eyenza ngokusemgangathweni i-mercury), abatyebile kwi-omega-3 fatty acids, kwaye bajongwa njengentlanzi ezinzileyo.

Ukwandisa i-EPA kunye ne-DHA (i-omega-3 fatty acids) i-intake ingaba luncedo kubantu abanesifo sikashukela, ngakumbi abo banamanqanaba aphezulu e-triglyceride okanye nembali yokuhlaselwa kwentliziyo.

I-Sardines yendalo ngokwemvelo i-carbohydrate ekhululekile, oku kuthetha ukuba abayi kukhulisa iishukela zegazi. Bambane kunye neetamatati kunye ne-capers kwisithuba sokutya se-carbohydrat ephantsi okanye ubeke phakathi kweesibini zomtya wesonka esipheleleyo kwi-carbohydrate elawulwa ngokuhlwa okanye isidlo sakusihlwa.

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I-Brown Rice Crackers kunye ne-Almond Butter kunye ne-Jalapenos

Isandi njengokukhulelwa kokukhulelwa? Kungcono kakhulu ukuba, kodwa iyanandi, isondlo kunye ne-carbohydrate elawulwayo. Izifundo zibonise ukuba ukutya okunesonka ezinjengejalapenos, eziqulethe i-capsaicin, zinokunyusa ukonakalisa i-metabolism okwesikhashana, enenzuzo kulabo abazama ukunciphisa umzimba.

Ukudibanisa nelayisi elibomvu kunye ne-almond butter butter this pack or packs in protein, grains , fiber, kunye namafutha enempilo.

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I-Pear Yayi-Pear ene-fat-fat Yogurt ne-Sauce Hot

Kungabonakala kungaqondakali xa abantu bebeka i-sauce eshushu kwizinto "ezingenangqungquthela", kodwa oku kubonakala ngathi kusebenza. Yisondlo esilawulwayo.

I-pear encinci (ubungakanani bhola ye-tennis) ine-4 gram ye-fibre kunye ne-15-20 g ye-carbohydrates. Iipeya nazo zizityebi kwi-vitamin C kunye nomxholo wamanzi.

I-yogurt e-Low-fat yogurt ityebile kwi-calcium, iprotheni kwaye isemgangathweni ephantsi kwi-carbohydrate kune-yogurt rhoqo. I-yogurt ihamba kwinkqubo yokuxinwa esusa ezinye ze-lactose.

Ngoko ungayifaka njani le nto? I-fater ye-fat yogric yogurt enepayipi ecoliweyo okanye elicwecwe efafazwe ngesiqhephu eshushu esincinci. Ukwandisa ukushisa ekudleni kwakho kunokunceda ukwandisa umthambo wakho kunye nezifundo zibonise ukuba ukutya i-carbohydrate engaphantsi, iprotheyini yokutya kwasekuseni kunokunceda ukunciphisa i-A1C kunye nesisindo. Oku kunokusebenza njengendlela yokutya kwasekuseni, kwakhona .

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I-Bacon yaseTurkey kunye neLitepece Wraps

Ukuba ufuna i-carb ekhethiweyo, i-lettuce wraps yindlela yokuhamba. Le tart, inhlanganisela yetyuwa icebile kwiiprotheni kwaye iphantsi kweoli egcweleyo. I-1/2 yesiqhamo samagilebhisi iquleji ezingama-52 nje, 13 g ye-carbohydrate, kunye ne-2 gram ye-fiber, kwakunye neepesenti ezingama-64 zeemfuno zakho zemihla ngemihla ye-vitamin C.

Nangona ukuhlanganiswa kokutya kukumnandi, akunakusebenza kuwo wonke umntu. Ukuba unembali yengcinezelo yegazi ephezulu ke ujolise ukukhetha i-sodium e-turkey ehlukahlukeneyo ye-sodium, njengenqwanqwa enye inokungena kwi-200 mg ye-sodium. Ndiyakuthanda ukuxelela abantu ukuba bathenge i-organic xa benako.

Ekugqibeleni, ukuba uthatha i-statin yakho ye-cholesterol yakho kuya kufuneka ukuba ugweme i-grapefruit ngokupheleleyo njengoko ukusebenzisana kwezidakamizwa kungabhubhisa .

> Imithombo:

> Linus Pauling Institute. I-Acids Fatty Acids. Oktobha 25, 2014.

> I-Monterey Bay Aquarium Seafood Watch. 2014.

> Rabinovitz, HR, et al. Isidlo sasekuseni esikhulu esinesityebi kwiiprotheyini kunye namafutha anceda ulawulo lwe-glycemic ngohlobo lwesibini lwe-diabetics. Ukunyanya. 2013. Ithenda: 10.1002 / oby.20654