Isikhokelo sokuNyuselwa kweMpilo
Inkcazo ye-snack yile: "into encinane yokutya phakathi kokutya." Le nto ibuza umbuzo - yintoni enye encinci yokutya? Ngokuqhelekileyo, sitsho ukunciphisa ukutya okudliwayo kuma-calorie angama-200 okanye ngaphantsi .I-American Academy yeZondlo kunye neDietetics icacisa ukuba wenza ukutya "ukutya okunomsoco, ukutya okuncinci" okungeke kudlule isabelomali yakho yansuku zonke. Ukunxila kunye nohlobo lwe-2 lwesifo sikashukela kunokuba lukhohlise ngakumbi kuba awuyikulawula kuphela iikhalori zenzalo zokulinganisela, kufuneka kwakhona ukutywala ngendlela engathinteli kakubi iishukela zegazi.
Ukunqongophala okufanelekileyo kuya kuxhomekeka kwindlela yakho yokuphila, iindlela zentshukela yegazi kunye namachiza. Ukuba ufuna i-snack, mhlawumbi ulungele ukunciphisa ukutya okungafunekiyo ukuya kwi-15-30g ye-carbohydrates kwaye uqinisekise ukuba ukutya okuninzi kukuqukethe iprotheni kunye ne-fiber. Ixesha elichanekileyo lokutya kunye nenani lama-carbohydrate liyahlukahluka kumntu kumntu.
Uyazi Njani Ukuba Ufuna I-Snack?
- Igazi lakho i-Sugar liphantsi: Ngaba uziva utyhafile, udidekile okanye uphazamise phakathi kokutya? Oku kunokuthetha ukuba iswekile legazi lakho liphantsi kakhulu. Amachiza athile angakubeka ingozi enkulu yokuba neshukela eliphantsi kwegazi - kwaye ukuba uyalibazisa okanye usuqede isidlo, okanye ungadli okwaneleyo i-carbohydrate kwisidlo sakho ishukela egazini. Ishukela eliphantsi kwegazi libhekwa njengento engaphantsi kwama-70mg / dL (abanye abantu banokuba neempawu kumazinga aphezulu). Xa uvakalelwa "umhle" okanye uphawu, kufuneka uvavanye ushukela wegazi lakho. Ukuba ushukela wegazi lakho liphantsi, uya kufuna ukuluphatha nge-15g ye-carbohydrate esheshayo: 3-4 iipilisi ze-glucose, i-4oz yejusi (1 ibhokisi elincinci ye-juice), i-8oz yobisi oluhle, uze uhlolwe kwakhona ukuze uqinisekise liye landa. Phinda le nyathelo ukuba isetyhu egazini lakho lingenakwandiswa. Injongo kukuthintela iishukela eziphantsi kwegazi ngokusemandleni akho. Ukuba uthabatha unyango olungabangela u-hypoglycemia ezifana ne-insulin okanye i-sulfonylureas ungadinga ukuba ne-snack encinane phakathi kokutya. A
- Udla ngokutya ngokutya: I-snack isetyenziswe ukuba "ulandele" kuze kube yidla isidlo esilandelayo. Ukubandakanya i-snack encinci kwimini yemva kunokuthintela ukutya ngokuhlwa. Umzekelo - ukuba udla isidlo sakusihlwa ngo-12 ntambama kwaye isidlo singadluli ngo-7, ngamathuba unokufuna i-snack nge-4 ntambama.
Ukunyathela kufuneka Uphephe
Ukuze uzalise umphumo kunye nokukhusela i-spikes ye-sugar spikes, thintela i-carbohydrate ephezulu, i-protein e-low-cockers, i-cookies, i-pretzels kunye ne-chips.
Ezi ntlobo zokutya ziza kuthumela igazi kwaye zize zenze ezinye iimfuno ze-carbohydrate emva koko. Kwakhona kulula ukuzidla ngokutya ngenxa yokuba ziqukethe iphrotheni encinane kunye nefiber. Nenjongo yokugcina ukutya kwakho malunga ne-15g ye-carbohydrate, kodwa akukho ngaphezu kwama-30g. Ngokuqhelekileyo, abantu abanesifo sikashukela se-2 bahamba phambili ngokutya okuncinci kwe-carbohydrates. Ukuvavanya ushukela wegazi ngokuphindaphindiweyo kuya kukunceda ubone indlela umzimba wakho uphendula ngayo kwaye udla ukudla okulungileyo kakhulu kuwe. Ngokufanelekileyo, ufuna ukuba i-snack yakho iqule ubuncinane be-3g yefiber kunye ne-4g yeprotheni.
Imizekelo yokutya okulungileyo
- 1 i-apula encinci (~ 4oz) kunye nepunipoyi ye-1 yonke ibhotela ye-peanut yemvelo, ibhotela ye-almondi, ibhotela okanye ibhotela.
Ii-calories eziyi-160, i-8 g yeoli, i-1 g i-fat fat, i-20 g ye-carbohydrate, i-5 g fiber, i-60mg ye-sodium, i-5 g protein
- 1 pepper (orange, yellow, obomvu, eluhlaza) usike kunye ne-2 tablespoons yebhondi.
I-110 khalori, ama-6 g amanqatha, i-1 g i-fat fatated, 14 g i-carbohydrate, i-5 g i-fiber, i-120 mg ye-sodium, i-0 g i-fibre, i-3.6 g iprotheni
- 20 i-carrots baby ne-2 tablespoons hummus okanye i-2 tablespoons guacamole.
~ 140 iikhalori, ama-6 g amanqatha, i-0 g i-fat fat, i-21 carbohydrate, i-4.5 g i-fiber, i-120 mg ye-sodium, i-3 g iprotheni
- 1 ½ iikomityi edamame kwiigobolondo, ufefe ngolwandle ityuwa.
~ 188 khalori, ama-5.6 g, amanqatha ama-0 g, i-17 g ye-carbohydrate, i-7.5 g i-fiber, i-250 mg ye-sodium, i-15 g iprotheni
- 2 amaqanda abamhlophe (obilisiwe obomile) kunye ne-¼ indebe inxalenye ye-ricotta ushizi kunye nomxube ophezulu obomvu wepilisi kwi-1 isonka sesonka esipheleleyo (15g ye-carb nganye)
I-200 khalori, i-4 g, i-fat g, i-15 g ye-carbohydrate, i-280 g ye-sodium, i-6 g fiber, i-17 g iprotheni
- ½ inkomishi yamapayipi atyhidiweyo (ukufudumala kwi-microwave) kunye ne-6oz i-vanilla encinci yeoli-gy yogurt + 2 ithisipuni yomhlaba wesidlo.
~ I-khalori ezili-195, ii-2 g zeoli, i-0 g i-fat fat, i-28 g ye-carbohydrate, i-3.5 g i-fiber, i-75 mg ye-sodium, i-17.5 iprotheni
I-Snack kwiNzuzo yakho
Ukongeza i-snack kwisicwangciso sakho sokutya kuyindlela enhle yokongeza iivithamini, izityela kunye nefiber. Kodwa, ukuya kumatshini wokuthengisa umlingo ngokuqhelekileyo akunakunceda.
Ngamanye amaxesha yonke into oyifunayo yi-snack ye-carbohydrate ephantsi ukuze unqande ukulamba kwakho kwaye ulawule iishukela zegazi. Ngezantsi uzakufumana okukhethwa kukho okunokutya okunokutya okunokutya okungama-5 g we-carbohydrate:
- 1 indebe ye-popcorn
- I-12-15 ebisiweyo okanye i-almond, engabhalwanga
- I-1/2 indebe ye-fat cottage cheese
- 1/4 ye-avocado encinci
- 1 i-fat fat string string
- 5 izaqathe zentsana ezine-tablespoon ibhotela
> Imithombo:
> I-American Academy yeSondlo kunye neDietetics. Ukunyuselwa kwe-Smart for Adult and Teens .