I-Healthy Easy Accessibility for Diabetes and Weight Loss

Ukukhetha i-snacks enempilo yithuba elihle lokuphucula isondlo sakho, ukugcina iswekile yegazi kunye nokuthintela ukutya ngokutya. Ingxaki kukuba ngamanye amaxesha asiyazi into yokutya kunye kwaye, endaweni yokukhetha ukutya okunesondlo, sihlala sikhetha ukulungelelanisa, sithintela kwi-salty and sweet tats. Isihluthulelo sokunwa kwe-healthy snacking kufuneka sibe nezithako ezisemgangathweni ezisesandleni esilula kunye nesondlo esinomsoco.

Kubantu abanesifo sikashukela okanye abo bafuna ukuphucula impilo okanye ukulahlekelwa isisindo, i-snack ephilileyo yile ikhalori kunye ne-carbohydrate elawulwayo. Oku kuya kunceda ukwandisa isondlo sakho, ukwandisa amandla akho nokukhusela ukufumana ubunzima okanye ukuncedisa ukulahleka kwesisindo. Umgaqo omhle ukugcina ukutya kwakho kukutya okufikelela kuma-calorie angama-200 okanye ngaphantsi . Ukongeza, ufuna i-snack yakho ibe ne-fibre kunye neprotheni, ezimbini izondlo ezinceda ekuncedeni ukuxhamla. Ekugqibeleni, ingcamango enhle ukuzama ukukhetha ukutya okupheleleyo njengokutya kunye nokugwema ukutya okucutshungulwayo, i-carbohydrate ecocekileyo enganyusa iishukela zegazi, ukukhuthaza ukutya ngokutya, nokuvelisa ukuvuvukala.

Dlulisa amehlo kuloluhlu lokutya. Khetha iintando zakho okanye udale ezinye ezintsha. Ezi zimbono nje - ukwandisa iindidi zakho ziya kwenza ulungiselelo lokutya lujabulise kwaye lunomsoco.

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Iziqhamo Ezintsha Ngokuqhelekileyo Zihle!

Iintlobo zendalo zicebile kwi-carbohydrate, i-fibre, iivithamini kunye neemaminerali. Ukuba unesifo sikashukela, jolise ukugcina isabelo sakho kumsebenzi omnye (i-1 encinci - ubukhulu bebhola ye-tennis, ibhanana e-1/2, 1 inkomishi yeebhanki okanye i-melon, i-1/2 indebe ehlanganisiwe) iprotheni kwi-snack yakho ukuze unciphise ngokukhawuleza ukuba ushukela wegazi uphumele. Iintlobo zinokuba yinto efanelekileyo yokuqala yokufunda okanye i-pick-me-up. Iyakwazi nokuba yiphatha kakuhle emva kokutya.

• apile
• I-Banana (1 encinane okanye i-1/2 ephakathi)
• Cherries (12-15)
• Clementine
• I-grapefruit
• Iidiliya (12-15 ubukhulu obuphakathi)
• Honeydew Melon
• I-Kiwi (1-2 i-kiwi encinane)
• I-Mango (1/2 indebe)
• Nectarines
• orenji
• Ipapaya
• Peaches
• Ipere
• Inanatha (1/2 indebe)
• Plums
• Tangerines
• Ujodo

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Imifuno engenamkhawulo

Imifuno engekho-starchy iyancinci kwi-carbohydrates kunye neekhalori. Zizityebi ekuzaliseni i-fibre, iivithamini, kunye neemaminerali. Ukugqiba i-snack yakho, ipende ye-1/2 yepheka ephekwe okanye 1 inkomishi iifuno eluhlaza kunye nepunipoon ye-hummus, i-guacamole, okanye i-butter butter.

• I-Bell Pepper Strips
• Iibhere
• Ibrokholi
• Icauliflower
• Iminqatha
• Isileri
• I-Cherry okanye i-Tomate yamagilebhisi (12-15)
• Netyhukhamba
• Jicama
• Amakhowe
• Iibhola Zeqhwa
• Iibhontshisi zentambo

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Ukunyuselwa kwe-Grab-and-Go

Xa uhamba-ehambayo kulula ukulibala ukupakisha into yokutya, okushiya ukuba uthenge into ethile kwi-nosh. Ukuze uqinisekise ukuba ukutya kwakho okutyebileyo kunomsoco kwaye kuyamnandi, kubalulekile ukuba ngumthengi onolwazi. Nenjongo yokufumana ukutya okutyebileyo ezityebileyo ezityebileyo kwaye ziphantsi kweoli e-sodium kunye ne-saturated fat.

• Ibha yesinekhi
• Yonke i-Popcorn Pop
• Amantongomane angabikhoyo (ama-almonds, i-pistachios, i-walnuts, i-cashews, i-1 oz okanye i-1/4 indebe)
• I-yogurt e-Low fat fat
• Izithelo Ezintsha
• Imifuno emininzi ngeHummus
• I-Low Low Sugar Cereal
• I-egg ebilisiwe
• YemiNquma
• Pickles
• Iidye zeRic (i-Brown)
• Soy Chips
• Soy Nuts
• I-String Cheese
• Imbewu yeHlabathi (i-unsalted)
• I-Mix Mix (qhubeka ukhonza omnye)

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Yilungiselele Ngokukhawuleza kwaye Jabulele

Ukuba uhlala ekhaya kwaye ube nexesha lokwenza i-snack eyanelisayo, endaweni yokuxubusha ngokusebenzisa iikhabhinethi, ukubetha into ethile ngokukhawuleza kwaye uhlale phantsi, uyibeke kwisitya kwaye uyayivuyela. Ukukhumbula into oyidlayo kunokukunceda ukuba ube nesabelo sokulawula ukutya kwakho.

• I-1/2 iTurkey okanye iLean Ham Sandwich (ii-2 zemizimba enomzimba omncinci) kwi-1 Iqhekeza lesonka esisiqhamo sonke
• 1 indebe ye-Sodium Soup Soup
• 1 I-Tablespoon Nut Butter kwi-1 iqhekeza ye-Whole Grain Toast okanye i-1/2 ye-Allle Grain Xhosa Muffin
• I-Apple okanye i-Pear Slices neCinnamon kunye ne-Low fat fat Greek yogurt
• I-Apple okanye i-Pear Slices nge-Butter Peanut, i-Almond Butter, okanye i-Butter Cashw (1 Tablespoon)
• 1 Iipatato ezincinane ezibhaka kunye nedralup yeCottage Cheese ephantsi
• I-1/2 yeNdebe yeHlabathi iColdal engafumanekiyo kunye ne-Low fat fat Yogurt
• 3 I-Eggwhites ehlambulukileyo ngeSpinishi
• 1 Ukukhonza i-Edamam nge-Faffan ye-Parmesan Cheese
• I-Saladi yeGreen nge-1 Tablespoon Vinaigrette okanye 1 I-Teaspoon Olive Oil kunye neVinegar
• 2 Iifakepuni zeHummus kunye neeKaroti (okanye ezinye iziThamo eziNgciniweyo)
• I-Cottage Cheese ephantsi-ncinane kunye ne-3/4 indebe ye-Blueberries okanye i-Strawberries
• 1 iTablespoon Butter Peanut kwi-Celery
• Imifuno emininzi kunye ne-1-2 Tablespoons Dip (Guacamole okanye Bean Dip_
• I-Salmon yokutshaya kwi-Crackers Yonke
• 1 I-Tomato ifakwe nge-1 Tablespoon I-fat-fat e-Tuna okanye i-Egg Salad
• I-Crackers ye-Grain (1 ukukhonza) kunye no-1 Ukukhonza i-Low fat fat