Ukucwangciswa kokutya kunokuba nzima. Yintoni oya kuyidla namhlanje? Yintoni yokutya kwasekuseni , isidlo sasemini, isidlo sakusihlwa, kunye nokutya ? Isidlo sisoloko sisidlo esilwa ngabantu ngenxa yokuba bayakhawuleza, badla kwideskiti zabo okanye badideke kakhulu ngazo zonke iindlela. Ukutya okulungiselelwa kwangaphambili kwaye ngobuninzi kunokunceda ngokugqithiseleyo, kwaye ukusalalisa kunokusindisa ubomi. Ukuba unesifo sikashukela, ke, kubalulekile ukujonga i-carbohydrat intake.
Buza umtyikitya wakho wezityalo okanye utitshala oqinisekisiwe wesifo sikashukela ukuba anqume ukuba mangaphi ama-carbohydrate omele uyidle isidlo sasemini. Ngokuqhelekileyo, abaninzi abantu abanesifo sikashukela kufuneka bagcine i-carbohydrates yabo inamalunga nama-45g. (Oku kuchazwe kubantu ngabanye ngokusekelwe kwiimfuno zekhalori, izinga lomsebenzi, ulawulo lwe-glucose yegazi kunye neyeza zonyango). Iinqunto ze-carbohydrate kufuneka zizityebi kwifiber . Ukutya okudliwayo kufuneka kuqulethe iiprotheyini kunye neoli ephilileyo enempilo ukuze kugcinwe amandla, kugcine ugcwele, kwaye ukhusele i-sugar sugars yakho ekukhuphukeni ngokukhawuleza. Nazi ezinye iindlela zokutya zasemini kubantu abanesifo sikashukela.
Ukugubungela umququ wokutya
Gcwalisa ingqolowa yonke (mhlawumbi enye kunye ne-3g ye-fiber kunye ne-20g ye-carbohydrate) kunye neengxube ezinkuniweyo okanye zinciniweyo ezinkuni kunye nemifuno etyongweyo. Ndiyathanda ukusebenzisa isitshalo seqanda esityongwe, i-zucchini kunye no-anyanisi. Sasaza i-1/3 avocado kwifayibha eyongeziweyo, ukunambitheka kunye namafutha enempilo.
I-Pair nge-1 1/4 indebe yeerberberries ezicatshiwe. Iphulo: Ukufumana ingqolowa yokutya, khangela iluhlu lwesithako. Isithako sokuqala kwileyibhile kufuneka sithi yonke okanye imveliso ifanele ibe nesitampu esisisanhlamvu.
Quinoa Bowl
I-quinoa yintsika yamandulo engokwemvelo i-gluten-free, i-rich in fiber kunye neprotheni.
Xa ukhonza, iqukethe i-carbohydrate embalwa kunamanye amaqatha. Enye indebe yequinoa iqukethe ii-calorie ezingama-170, ii-2.5g ze-fat, i-30g carbohydrate, i-fiber ye-3g, i-protein ye-7g. I-1 inkomishi ephezulu yokupheka i-quinoa kunye neetamatisi eziqoshiwe, izaqathe, i-1/4 yekomityi yeebhokhwe ezigumbiniweyo, kunye neeprotheyini eziseleyo ezivela kwidlo sakusihlwa.
Iphulo: Unokuthi ubeke enye imifuno engekho-starchy iitamatati kunye neerotrothi.
I-Tuna iSpinach Salad
I-Tuna icebile kwiiprotheni kunye ne-omega 3 e-fatty acid, edibeneyo nokunciphisa ingozi yesifo senhliziyo. Yenza i-mayonnaise yendabuko kunye nokuxuba ityhuna kunye nezipuni ezimbili ze-hummus. Uza kugcina kwioli egcweleyo kunye neekhalori, kwaye ulayishe phezulu kwi-flavour. Hlanganisa kunye isaladi isaladi, ikhukhamba, iinqathe, kunye naluphi na imifuno engekho-starchy enefriji. Yongeza ii-cube zebhatyi ze-1/2 (ukuba unomtshini kufuneka uhlanjululwe emanzini kuqala) kwi-carbohydrate efanelekileyo, iprotheni kunye ne-fiber. Sebenzisa iviniga kunye neyipuni yeyunivesithi yokugqoka. Ndiyakuthanda ukufaka i-garlic esitsha kunye ne-pepper eshushu xa ndigqoka i-flavour added.
I-Sandwich yaseTurkey edibeneyo evulekileyo eneentyatyambo zePotato '
Iintlobo ze-turkey ezixutywayo ziyinxalenye enkulu enkukhu. I-Turkey ithenda iyingxenye yentloko ye-turkey - iphantsi kweekhalori kunye namafutha, kwaye unokuzifumana kwivenkile yokutya.
Ndiyathanda ukwenza ibhetch enkulu kwaye ndisebenzise i-rests yeesandwichs. Unokubeka enye ityeksi yesonka esisisigxina esiphezulu, isisipinashi nesipinashi esicacileyo kunye nefestile eseleyo i-fries edibeneyo, i-vitamin C, kunye ne-beta-carotene. Iphulo: Ukugcina amafutha kunye neekhalori ezigcoba iitapile ezintle kwi-oven ngegalikhi kunye neoli yeoli. Gcina ulusu kwi-fiber eyongeziweyo.
I-Pepper etyunjiweyo kunye ne-onion Chicken Burger
Gcina kwioli egcweleyo kunye neekhalori ngokutshintshisa inyama yenkomo yenkukhu ephilileyo. Yongeza iilgiki ezinqunyiweyo ezifana ne-pepper kunye no-anyanisi ukwenzela ukuthambisa, ukuvumba, kunye nefiber. Unokugcoba i-burgers okanye ubhake ehovini.
Beka i-burger kwindawo yokutya okusiinkozo okanye ugweme i-bun epheleleyo ukuyigcina kwi-carbohydrate kwaye ubeke umchamo wakho phezu kwesaladi eluhlaza kunye ne-1/2 indebe yeebhontshisi ezimnyama kunye ne-1/4 indebe yatshisa i-mozzarella ushizi.
> Umthombo
> American Heart Association. Intlanzi kunye ne-Omega 3 I-Acids Acids.