5 Gud Snek ɛn 5 Snek fɔ Avɔyd (Snek we gɛt wɛlbɔdi)

Wi kin angri smɔl na aftanun afta wi dɔn it lanch, nɔto so? Ɔ wi kin fil angri smɔl bifo wi it dina. Na dis tɛm, wi dɔn yus fɔ it smɔl ‘snek’. Bɔt nɔto ɔl snek we wi de it kin fayn fɔ wi bɔdi. Ɛspɛshali if yu na pɔrsin wae gɛt wan sik lɛk Dayabitis (Type 2 Diabetes) ɔr Fat, yu nid fɔ tink tumɔs bɔt dis.

Wetin na gud snek? Fɔ tɔk am simpul wan, i fɔ gi yu prɔtin ɔ fayv , ɔ ɔl tu. Da we de yu kin fil se yu ful-ɔp. I fɔ gi yu bak gud sɔs fɔ ɛnaji we yu nɔ ad kalori dɛn we nɔ nid. Wan tipik snek fɔ gɛt bitwin 100-150 kalori fɔ uman ɛn arawnd 200 kalori fɔ man.

Di tin we impɔtant pas ɔl na fɔ de fa frɔm snek dɛn we gɛt bɔku shuga ɛn rifin kabɔhaydrɛt as yu ebul. Dɛn tin ya kin mek yu blɔd shuga go ɔp wantɛm wantɛm. So lɛ wi si us snek dɛn fayn fɔ wi ɛn uswan wi fɔ rili avɔyd.

5 Bɛst Snek dɛn we Gud fɔ di Bɔdi

Na sɔm snek dɛn we gɛt fayn fayn tin dɛn we yu kin it we yu nɔ de fred.

1. Wan bin dip fɔ it wit vɛjitebul

Yu kin mek snek we nɔ dia ɛn we gɛt bɔku prɔtin yuz tin dɛn lɛk chikip, pis, ɛn rɛd bins we izi fɔ si na wi os. Dɛn kɔl dis ‘Bin Dip’. Fɔ tɔk di kɔrɛkt tin, na paste we dɛn kin mek bay we dɛn krɔs sɔntin lɛk bins.

di kכmbaynshכn fכ fayv εn protin we de insay bins de εp fכ kכntrכl di bכdi shuga lεvεl. Nɔto dat nɔmɔ, bɔt bins na wan impɔtant pat pan di DASH it, we dɛn kin advays fɔ kɔntrol ay blɔd prɛshɔn.

Na dis na aw fɔ mek am: Tek 1/4 kɔp chikip/bins we nɔ gɛt bɔku sɔl, ad am to fud prɔsesɔ wit smɔl chukchuk brot we yu mek na os ɔ we nɔ gɛt bɔku sɔl, ɛn blɛnd am te i smol. Dɔn ɛnjɔy dis dip wit raw veggies lɛk karɔt, kɔkumba, ɛn sɛli.

2. Ɔtmil we dɛn kin it

Udat se oats na fɔ brɛkfas nɔmɔ? Oats gɛt bɔku fayv we kin sɔlv, we kin mek i bi impɔtant it fɔ pipul dɛn we gɛt dayabitis ɛn at sik.

Wan stɔdi we dɛn jɔs du dɔn sho se if pɔsin it tin dɛn we gɛt bɔku fayv, dat kin mek i nɔ gɛt bɔku tin dɛn lɛk dayabitis, at sik, ɛn we pɔsin kin gɛt bɔku bɔku bɔdi. Pan ɔl we ɔts gɛt kabɔhaydrɛt , na di gud kayn kabɔhaydrɛt we fayn fɔ di bɔdi.

Bɔt mɛmba se, ‘instant oatmeal’ paket dɛn we dɛn bay na stɔ wit ad shuga nɔ fayn. Bifo yu ad shuga ɔ ɔni to yu ɔt, ad sɔm nɛt lɛk kash ɔ amɔnd.

3. Grik Yogɔt we Nɔ Fat

I gɛt bɔku prɔtin so dat yu go fil ful ivin afta yu it smɔl. Dipen pan di kayn Grik yogɔt we yu pik, wan kɔp (bɔku tɛm na 5.3 ɔns) kin gɛt bitwin 12 ɛn 24 gram prɔtin . Dairy we nɔ gɛt bɔku fat na bak wan impɔtant pat pan di DASH it, we dɛn kin advays fɔ mek pɔsin gɛt ay blɔd prɛshɔn.

4. Wan stik we gɛt chiz we nɔ gɛt bɔku fat ɛn wan fresh frut

Dis na fayn snek fɔ it we yu shɔt pan tɛm. I de gi yu gud doz pan kalsiɔm ɛn vaytamɛn C. I gɛt bak lɛk 8 gram prɔtin ɛn 4 gram fayv. Wan string chiz stik we nɔ gɛt bɔku fat na fayn kɔmbayn fɔ gɛt wit wan kɔp strawberry.

5. Pistachios we dɛn kɔl Pistachio

Pistachio na wan kayn nat we nɔ gɛt bɔku kabɔhaydrɛt ɛn we gɛt bɔku monoɔnsaturated fatty acid . Dis kayn fat de ɛp fɔ ridyus di bad kɔlɔstrel lɛvɛl na di bɔdi.

We yu de bay pistachio na di stoa, bay am wit di shɔɛl pan . Bikɔs we wi it dɛn wit di shɔɛl we wi dɔn pul, wi kin kɔntrol di we aw wi de it. We wi si di bɔku bɔku shel dɛn we de bifo wi, wi kin tink se, "Dat dɔn inof." I go mɔs bi se wi bin it lɛk 49 pistachio wan tɛm, we na lɛk 100 gram.

5 kayn snek fɔ avɔyd as mɔ as yu ebul

Pan ɔl we dɛn tin ya kin te, dɛn nɔ kin rili fayn fɔ di bɔdi. Yu fɔ rili avɔyd fɔ it dɛn, mɔ if yu de it dɛn ɔltɛm.

1. Potato Chips we yu de yuz

Pan ɔl we i izi fɔ rich fɔ wan paket pɔt chips we yu angri, dɛn nɔ de gi ɛni nyutrishɔn valyu. Dɛn gɛt bɔku sodium, ɔ sɔl . Dɛn kin gɛt bɔku prɔtin bak ɛn dɛn nɔ gɛt fayv atɔl.

2. Krak krak krak tin dɛn

Krak nɔ de mek yu fil angri fɔ lɔng tɛm. Dis snek we nɔ gɛt bɔku fayv ɛn we gɛt bɔku sɔl nɔ go gi yu di ɛnaji we yu go ɛkspɛkt, ɛn i nɔ go mek yu fil ful. Bɔt sɔm krak krak dɛn de we gɛt bɔku fayv ɛn we nɔ gɛt bɔku sodium. If yu put smɔl chiz we nɔ gɛt bɔku fat pan dɛn, yu kin tɔn am frɔm bad snek to gud snek.

3. Granola Bar (Granola ɔ Sirial Ba) .

Na tru se granola bar dɛn de we se dɛn rili gɛt wɛlbɔdi . Bɔt bɔku pan di ba dɛn we de na di makit na “nɔto gud miks fɔ fat, prɔtin, ɛn kabɔhaydrɛt, bɔt bifo dat, di wan dɛn we sabi bɔt it se, na bɔm we gɛt strɛch kabɔhaydrɛt , we nɔ gɛt fayv ɛn ɔda tin dɛn we de mek pɔsin gɛt bɔdi.” Yu go angri bak insay wan awa afta yu it dɛn.

4. Prɛtzɛl dɛn

If yu tink se prɛzɛnt ‘sef’ we yu kɔmpia am wit ɔda snek dɛn, tink bak. Dɛn kin gɛt smɔl fat, bɔt dɛn nɔ gɛt ɛni nyutrishɔn valyu pas dat. Infakt, dɛn dɔn si se we pɔsin it wan ɔns prɛzɛl, i kin mek di blɔd shuga bɔku pas fɔ it wan ɔns pɔt chips.

5. Kuki snek pak dɛn we gɛt 100 kalori

I izi fɔ bay dɛn tin ya na di stɔ, ɛn dɛn kin kɔntrol di kayn we aw yu de it bak. Bɔt we yu it dɛn tin ya, dat nɔ de mek yu fil satisfay, ɛn dɛn nɔ de ɛp fɔ kɔntrol di shuga we de na yu blɔd. Dɛn kin mek dɛn wit wayt flawa ɛn shuga. Dɛn nɔ gɛt bɛtɛ tin fɔ it ɛn fayv bak.