Zvekudya Zvishanu Zvakanaka uye Zvekudya Zvishanu Zvekudzivirira (Zvekudya Zvine Utano)

Tinonzwa nzara masikati mushure mekudya kwemasikati, handiti? Kana kuti tinonzwa nzara tisati tadya. Panguva ino, tajaira kudya 'zvekudya' zvidiki. Asi hazvisi zvekudya zvese zvatinodya zvakanaka kumuviri wedu. Kunyanya kana uri munhu ane chirwere chakadai sechirwere cheshuga (Type 2 Diabetes) kana kuti kufutisa, unofanira kufunga kaviri nezveizvi.

Chii chinonzi kudya kwekuseni kwakanaka? Zvichitaurwa zviri nyore, kunofanira kukupa mapuroteni kana fiber , kana zvese zviri zviviri. Nenzira iyi unonzwa wakaguta. Kunofanirawo kupa simba rakanaka pasina kuwedzera macalorie asingakoshi. Kudya kwekuseni kunowanzo fanira kuva nemacalorie ari pakati pe100-150 kumukadzi uye macalorie angangoita 200 kumurume.

Chinhu chinonyanya kukosha ndechekurega kudya zvekudya zvine shuga yakawanda uye makabhohaidhiretsi akacheneswa zvakanyanya sezvinobvira. Izvi zvinogona kukonzera kuti huwandu hweshuga muropa rako hukwire kamwe kamwe. Saka ngationei kuti ndezvipi zvekudya zvine hutano kwatiri uye ndezvipi zvatinofanira kudzivisa zvachose.

Zvokudya Zvishanu Zvakanakisisa Zvinobatsira Muviri

Heano mamwe madhiri anovaka muviri uye anonaka aunogona kudya usingatyi.

1. Dip yebhinzi yekudya nemiriwo

Unogona kugadzira chikafu chekudya chisina mari yakawanda uye chine mapuroteni akawanda uchishandisa zvinhu zvakaita sechizi, pizi, nebhinzi dzvuku zvinowanikwa nyore nyore mudzimba dzedu. Izvi zvinonzi 'Bean Dip'. Kutaura chokwadi, ipureti inogadzirwa nekupwanya chimwe chinhu chakaita sebhinzi.

Kusanganiswa kwefaibha neprotein mubhinzi kunobatsira kudzora huwandu hweshuga muropa. Kwete izvozvo chete, asi bhinzi chinhu chakakosha mukudya kweDASH, uko kunokurudzirwa kudzora BP.

Heino maitiro ekugadzira: Tora hafu yekapu yebhinzi/chickpeas dzine munyu mushoma, wodziisa mufood processor nekamuto kehuku kakagadzirwa kumba kana kuti kane munyu mushoma, wosanganisa kusvika zvanyatsonaka. Wobva wanakidzwa nedhipu iyi nemiriwo isina kubikwa yakaita semakarotsi, magaka, uye celery.

2. Upfu hweoatmeal

Ndiani akati oats ndeyekudya kwekuseni chete? Oats dzakapfuma mufiber inonyungudika, zvichiita kuti ive chikafu chakakosha kune vanhu vane chirwere cheshuga nezvirwere zvemwoyo.

Ongororo ichangobva kuitwa yakawana kuti kudya zvine fiber yakawanda kunoderedza njodzi yezvirwere zvakaita sechirwere cheshuga, chirwere chemwoyo, uye kuwedzera uremu. Kunyangwe oats iine makabhohaidhiretsi , ndiwo mhando yakanaka yemacarbohydrate anobatsira muviri.

Asi yeuka, mapaketi e "oatmeal instant" anotengwa muchitoro ane shuga yakawedzerwa haana kunaka. Pane kuwedzera shuga kana huchi muoats dzako, wedzera nzungu dzakadai semacashew kana maarumondi.

3. Yogati yeGreek Isina Mafuta

Ine mapuroteni akawanda zvekuti unonzwa wakaguta kunyangwe mushure mekudya zvishoma. Zvichienderana nerudzi rweyogati yeGreek yaunosarudza, kapu imwe chete (kazhinji 5.3 ounces) inogona kuva nemagiramu ari pakati pe12 ne24 eprotein . Mukaka une mafuta mashoma chikamu chakakosha cheDASH diet, iyo inokurudzirwa kune vane BP yakakwira.

4. Chidzi chine mafuta mashoma uye muchero mutsva

Ichi chikafu chakanaka chekunwa kana usina nguva yakakwana. Chinokupa calcium yakawanda nevhitamini C. Chine magiramu masere emapuroteni uye magiramu mana efaibha. Chinonaka chinobva muchetura wecheese usina mafuta akawanda, musanganiswa wakanaka wekunwa nekapu yemastrawberry.

5. Mapistachio

Mapistachio rudzi rwenzungu dzine makabhohaidhiretsi mashoma uye dzakapfuma mu monounsaturated fatty acids . Rudzi urwu rwemafuta runobatsira kuderedza cholesterol yakaipa mumuviri.

Pakutenga mapistachio muchitoro, tengai mapistachio akapfeka goko . Nekuti patinodya mapistachio akabviswa goko, tinongotarisa huwandu hwatinodya. Patinoona murwi wemagoko ari pamberi pedu, tinofunga kuti, "Zvakwana." Pamwe takadya mapistachio angangoita 49 panguva imwe chete, anova magiramu angangoita 100.

Mhando shanu dzezvekudya zvekudzivirira zvakanyanya sezvinobvira

Kunyangwe izvi zvichinaka, hazvina kunaka mumuviri. Unofanira kurega kuzvidya, kunyanya kana uchizvidya kakawanda.

1. Machipisi embatatisi

Kunyange zvazvo zviri nyore kutora pakiti yemachipisi embatatisi kana uine nzara, haape hutano. Ane sodium yakawanda, kana munyu . Anewo mapuroteni mashoma uye haana fiber zvachose.

2. Zvikwekwe

Macracker haakuiti kuti unzwe nzara kwenguva yakareba. Ichi chikafu chine fiber shoma uye chine munyu wakawanda hachizokupi simba raungatarisira, uye hachizokuiti kuti unzwe wakaguta. Asi kune mamwe macracker ane fiber yakawanda uye sodium shoma. Kana ukaaisa pamusoro ne cheese isina mafuta akawanda, unogona kuchichinja kubva pakudya kusina kunaka kuita chikafu chinonaka.

3. Granola Bar (Granola kana Cereal Bar)

Ichokwadi kuti kune magranola bar anoti ane hutano hwakanaka . Asi akawanda emabar ari kutengeswa "haasi musanganiswa wakanaka wemafuta, mapuroteni, nemacarbohydrate, asi panzvimbo pezvo, vanoongorora zvekudya vanoti, macarbohydrates akajairika , asina fiber nezvimwe zvinovaka muviri." Uchanzwa nzara zvakare mukati meawa imwe chete mushure mekudya.

4. Mapretzel

Kana uchifunga kuti ma pretzels 'akachengeteka' kana tichienzanisa nezvimwe zvekudya zvekudya zvidiki, funga zvakare. Angave asina mafuta akawanda, asi haana hutano hunopfuura izvozvo. Kutaura zvazviri, zvakawanikwa kuti kudya ounce imwe chete yema pretzels kunokonzera kuwedzera kweshuga muropa kupfuura kudya ounce imwe chete yemachipisi embatatisi.

5. Mapaketi ezvingwa zvemakuki ane macalorie zana

Izvi zviri nyore kutenga muchitoro, uye huwandu hwaunodya hunodzorwawo. Asi kudya izvi hakukuiti kuti unzwe kugutsikana, uye hazvibatsire kudzora huwandu hweshuga muropa. Zvinowanzogadzirwa nefurawa chena neshuga. Zvakare hazvina zvinovaka muviri zvakanyanya uye fiber.