Bata Zvinhu Zvokurumidza Zvishoma-Carb Zvinhu Kana Nzara Ichirova
Iwe uri kunze uye pamusoro, uye kamwe kamwe, nzara inorova. Iwe hauna kuuya nechirwere chakakosha-carb newe. Iwe unomira pachitoro chekofi, asi kuratidzwa kwezvokudya kwakazadzwa nemabhengi, muffin, uye mapeji. Chii chaungaita?
Kana pane doro rekudya riripo, izvo zvinowanzova nezvimwe zvisarudzo zvakaderera-carb . Zvakawanda zvakanyanya, kunyanya paawa yose ye masikati neusiku, zviri nyore nzvimbo dzekuchengetedza-kazhinji dongo rezvakagadzirwa nema carbohydrate, shuga, uye munyu.
Asi uchitenda kana kwete, pane zvakaderera-zvimedu zvinotapira kuti zvivepo kana iwe uchiziva kuti ungatarisa kupi. Zviri pachena kuti kune musiyano pakati pezvitoro shoma pane imwe nzvimbo yemotokari uye hombe huru yekutengesa. Asi apa pane mamwe maitiro mashoma-carb aungaona:
1. Nuts
Nutswe ndeimwe yezvinhu zviri nyore kuti ubate pachitoro chiri nyore uye inowanzosarudza. Nutswe zvine proteine, fiber, uye mafuta ane utano, saka ivo vari kugutsikana pamwe nekuva kunonaka. Nhekwe nemarumondi ndiyo yakanakisisa kusarudzwa, inenge 3 kusvika ku4 magiramu emagetsi anoshanda (net) makhahydrates mukati mega. Mashese ari nenyuchi, ane anenge magiramu 8 emagetsi anoshanda.
Chenjeri: Verenga mavara paunenge uchitsvaga nutswe dzakasvibiswa. Vakawanda vavo vane shuga yakawedzerwa, kunyanya kana iine uchi-yakasvibiswa, kana imwe mhando inotapira yekuvhunga.
2. Mbeu yeSaridu uye yePumpkin
Mbeu imwe imwe sarudzo yakakura pa2 kusvika ku3 magiramu e-carbohydrate anobudirira paawa imwechete.
Zvakare, tarisa zvinonhuwira. Mimwe mbeu yakasvibiswa ye-sunflower haina kungova neshuga chete asi yakawandisa yakawanda yemafuta zvakare.
3. Cheese Sticks
Zvidye zvechizi, zvakadai sedambo chese, zvakanaka kwazvo zvinosarudzwa zvinokwana anenge 1 gramu yemakrohydrate nematanda.
4. Mvura yakasvibira
Nyoka yepamusoro yemapuraji yemiriwo yakasvibirira inova yakawanda.
Celery isarudzo yakanakisisa, seyuniyumu imwe yeselery ine 1 gramu yemakrohydrate ine simba. Maekisi matatu emakroti ane magiramu matanhatu emakrohydrate anobudirira, uye 3 ounces of broccoli ane magiramu matatu. Tarisa hovha yakadzika kuti uende navo kana iwe uchida, kana kuti ugobatana navo nepepanut butter kana iripo.
5. Akaoma-Akabika Maki
Dzimwe nguva iwe uchaona mazai akaoma-mubiro mufiriji chikamu. Ichokwadi kuti mazai azere nemiti inoshamisa uye yakanakisa, kunyanya kana iwe ukakwanisa kuwirirana navo nemhando yezvirimwa.
6. Jerky uye Maswisi
Nzombe kana huturuki jerky inowanzowanika muzvitoro zviri nyore, pamwe chete nemishonga yakafanana yakadai seSlim Jims nemimwe michina yepurasitiki yakaputirwa.
Chenjeri: Zvizhinji zvezvinhu izvi zvinokonzerwa nehuga. Verengai mapuranga zvakanyatsonaka. Vamwe havana ruzivo rwehutano, saka tsvaga shuga muzvinyorwa zvinongororwa, kusanganisira izvo zvine tsvina zvinoshandiswa zvinoreva shuga .
7. Nguruve Inonamatira
Nguruve dzinokurudzira, kana zvimirrones, inowanzowanikwa nechepsi uye zvimwe zvinotapira. Inowanzove yakarongedzwa nenzira dzakasiyana-siyana, asi inenge dzose dziri pasi mu carbs. Kunyange zvazvo inguruve inokanganisa inganzwika isina kunaka, dambudziko ravo guru nderokuti vazhinji vavo vari kutakurwa nomunyu.
Zvichienderana nemafungiro ayo, akawanda emafuta anowanzotaridzirwa, uye anenge chikamu chetatu chemafuta akazara. Uyezve, ivo "vanononoka" kuitira kuti makirogiramu ose anoshumira asiri akakwirira-kazhinji anotenderera makumi mapfumbamwe nemakumi matatu kusvika ku90 makori ye 9-kipande 0.5-ounce anoshumira. Chenjerera uye chengetedza bhagi yehuwandu hupi huripo mairi.
8. Zvidimbu zveSuar-Free
Dzimwe nguva iwe uchaona zviguru zvisingasviki muzvitoro zviri nyore. Zvisinei, kutarisirwa kunofanira kutorwa kuti usapinda glycemic sugar alcohols yakakwirira, yakadai sa maltitol, xylitol, uye sorbitol.
9. Hot Dogs
Iyi ndiyo iyo "yekupedzisira kushandiswa" chinhu uye iwe uchada kuidya pasina bhu kuitira kuti usadzivirira marashi.
Kunyange kana iwe uchida kuzvidya neforogo, iyo condiments inopera. Asi pane imwe nzira, kunyange pasina mahwindo. Iwe unogona kufamba wakagadzirwa nechepasi-carb tortilla mupurasitiki zip-top bhegi kuti uite gorosi yakatsvaira imbwa inoputira.
10. Zvokudya
Mvura, mvura inopenya, uye zvinwiwa zvinodhaka (kusanganisira kudya iced yeti) zvose zvinoshandiswa zvakanyanya-kamuti sarudzo.
> Kwakabva:
> USDA Food Composition Databases. United States Dhipatimendi Rezvekurima. https://ndb.nal.usda.gov/ndb/.