Kwenzeka lonke ixesha - ujikeleza ujikeleze ukwenza iziganeko kwaye ngokukhawuleza ukulamba kulambile. Usukile ekungaqondeni ukuba ulambile ukulala nendlala kwimiba yemizuzu. Ukuvakalelwa yindlala ayiyinto entle kwizinto ezihlukahlukeneyo: 1) Akunakulungi, 2) Uza kwenza ukhetho lokutya olunempilo ngenxa yalo, kunye no-3) Kukukwenza ube sisengozini yokutya ngokutya.
Kumntu onesifo sikashukela, ukushiya ixesha elininzi phakathi kokutya kunokuba yingozi, ingakumbi ukuba uthatha imishanguzo engabangela u-hypoglycemia (isishukela sezantsi eliphantsi).
Ukuba ukrokrela ukuba uneshukela eliphantsi kwegazi okanye uziva unesifo - utyhafile, udidekile, udidekile okanye udidekile - kufuneka uvavanye ushukela wakho ukuqinisekisa kwaye uphathwe ngokukhawuleza. Noko ke, ikhambi elincinci, kukukhusela oku kungenzekiyo. Ukugcina ukutya okunesempilo , okunomsoco, ukulungelelaniswa kweekhalori ezandleni, kuyindlela enhle yokunqanda ukulamba kwakho, ukwandisa isondlo sakho kunye nokukhusela iishukela eziphantsi kwegazi. I-Portable, i-snack-stables-stable stacks engasala kwi yakho imoto okanye ifakwe kwisikhwama sakho iya kuhambelana kakuhle.
Amanqwanqwa angamaNtsundu angabandakanywa
Amantongomane anokuqulethe ixabiso elikhulu lamatye angatshitshiyo angakhutshwa yi-cholesterol. Ziye ziphantsi kwi-carbohydrates, zityebi kwiiminerali ezifana ne-potassium kwaye ziphezulu kwi-fiber kunye neeprotheni-zenza i-snack yokuzalisa kakhulu engayi kubangela i-sugar spikes.
Kodwa, zinokuba yi-caloric ngoko ke kubalulekile ukugcina isabelo sakho kumsebenzi omnye. Ukuthenga i-portable pre-parteded unsalted (i- sodium eninzi inokunyusa uxinzelelo lwegazi ) inantambo yindlela efanelekileyo yokuthintela ukutya. Ukuba ukhangele ukugcina imali ethile, unokuzenza ngokwakho ngokulinganisa i-1/4 yendebe yamantongomane kunye nendawo ibe yintsimbi.
Ulwazi lwezondlo: i- 1 oz yeenantyambo ezininzi iqulethe malunga ne: i-calories eziyi-160, i-14 g inqatha, i-1 g i-fat fat, i-0 g ye-cholesterol, i-0 g ye-sodium, i-6 g i-carbohydrate, i-3.5 g i-fiber, i-1 g ishukela, i-6 g iprotheni
Ibha yokutya
Oku kunokuba yinto ekhohlakeleyo ngenxa yokuba imigoqo eninzi yokutya i-snack ibhalwa nje ngamabhanki e-candy. Nenjongo yokukhetha ibha ye-snack engaphantsi kwama-carbohydrate (akukho ngaphaya kwe-30 grams), ubuncinane ubuncinane i-3 gram ye-fiber kunye ne-8 g yeprotheni kwaye iyanqunywe ngaphezu kwe-10 g iswekile. Khangela imivalo esebenza kakuhle ekunqandeni indlala, ukubonelela ngesondlo kwaye ayiyi kubangela i- sugar spikes .
I-100 yeKhalori ye-Popcorn
I-Popcorn iyinkozo epheleleyo kwaye iyindawo efanelekileyo yefiber. Ikwabonelela ngokukhawuleza kwaye ingathatha indawo yokutya okungekho emzimbeni njengama-chips amazambane okanye abagcini bamhlophe. Enye kunye ne-popcorn kukuba ungadla isabelo esihle kwaye uzive ugcwele kwaye unelisekile ngaphandle kokutya ngokutya ama-calorie okanye i-carbohydrates.
Ulwazi lwezondlo ngeekhephe ezi-3 zomoya okanye i-khalori yegolori ayi-100: ~ iikhalori ezili-100, i-1 g yeoli, inani elingu-0 g li-fat, i-0 mg ye-cholesterol, i-2 mg ye-sodium, i-18.7 g i-carbohydrate, i-3.5 g fiber kunye ne-3 g protein
I-Piece encane yeSithelo
Iqhekeza elincinci lezityalo (ubukhulu bebhola yetennis) line-15 g ye-carbohydrate kunye ne-15 g iswekile. Ngoxa ndidla ngokuxelela izigulane zam ukuba zingadli iziqhamo phakathi kokutya ngokwabo ukukhusela i-spikes yegazi, ngezinye iziqhelo isiqhamo esincinci sinokukwazi ukukhusela iishukela eziphantsi kwegazi.
Ukuba kufuneka udle i-carbohydrate emini-ntsuku kuba ujikeleza okanye uya kusebenzisa, ke udibanisa iziqhamo kunye neprotheni encinci njengamantongomane, i-fat fat-fat stick okanye i-hummus ( ndiyazi ukuba itydd ) ingaba enkulu inketho kuwe. Ii-apula, ii-oranges kunye neepereyithi zihlala zibambe kakuhle xa zihamba.
Protein nje
Ngamanye amaxesha yonke into oyifunayo yi-carbohydrate ephantsi, i-snack-rich riches. Ukuba ufuna 'iproteinyini ephathekayo' khangela ezinye iziphakamiso zokuhamba ngokutya okuninzi.
> Imithombo:
> Caloriecount. IAlmond. http://caloriecount.about.com/calories-nuts-almonds-i12061
> Caloriecount. Amaqhashu. Ufikelele kwi-line. http://caloriecount.about.com/calories-popcorn-air-popped-i19034