Kushandisa maawa mashomanana pavhiki nekugadzirira kudya uye prepping zvakanaka zvakakodzera kana iwe wapedzisira uine zvokudya zvakakwana, zvinovaka muviri. Iwe uchave wakashongedzerwa nemazvo-iwe-iwe zvisarudzo nguva dzose, zvichiita kuti zvive nyore kubatisisa zvinangwa zvehutano hwako.
Tevera urongwa huno nhano-nhanho chirongwa chekudya, chakakwana nebhuku rekutengesa, uye cheka nguva yako inoshandiswa mukati. Inorondedzera mazuva mashanu ekurwarisa chirwere cheshuga-anogamuchirwa kudya, mumwe nomumwe akaongororwa uye anorongedzwa kuti ape zvakasiyana-siyana, zvakanyanya-mafuta mafuta, mapuroteni, makhahydrates, uye fiber.
Yenyu yeKarori uye Zvinangwa zveCarb
Nhamba yekorijeni yaunoda yakasiyana-siyana zvichienderana nekureba kwako, kuyerwa, chiitiko chebasa, uye zvinangwa. Calculator seyo iri pasi apa inogona kupa chiyero chakarurama. Itai kuti muwane ruzivo rwenyu kuti mudzidze zuva rega rega yekoriro chinangwa chekurema, kuwedzera kuwedzera, kana kuyerwa kwehuremu.
Kana uchida kudarika makoriki kupfuura chirongwa chekudya, kupa zvishoma zvishoma kana kushandiswa zvigadzirwa zvichatibatsira. Kana uchida mamwe makoriyori, wedzera chekudya chechipiri kune zuva rako. Tsanangudzo dzakasarudzwa dzinosanganisira:
- 4 tablespoons hummus ne 8 baby carrots: 125 makori, 15g carbs, 6g fiber
- 1/2 mukombe usati uri mafuta Guruguru yogurt ine 23 maarondi: 232 makori, 10g carbs, 3g fiber
- 1 rakaoma-yakabikwa egg ne 1/4 mukombe guacamole kupfuura 1/2 zviyo zvose English muffin: 221 makori, 17g carbs, 6g fiber
- 1/2 mukombe wakazara-mafuta cottage cheese ne 1 teaspoon uchi uye dash sinamoni: 118 makoriori, 10 gm carbohydrate, 0g fiber
Zvizhinji (asi kwete zvose) zvezvokudya zviri pasi pemamiriyoni makumi mana emakrohydrate.
Nhamba yakarurama kwauri ichasiyana pano zvakare, zvichibva pamabasa ekuita uye nemishonga. Zvokudya zvako zvinogona kukufambisa pakunyorera yako yakakwana yemakinehydrate range.
Edza kuti urege kuora mwoyo kana zvichitora zvishoma zvishoma zvekuverenga kwecarb uye nguva dzose uchiyera ropa rako sutu kuti uwane zvinhu zvakanaka. Pakupedzisira, uchawana izvo zvinokubatsira iwe.
Hydration
Chirongwa ichi chekudya hachirevi zvinwiwa uye unofunga kuti iwe uchanakidzwa nokunwa zvinotyisa, zvisina kutapira mazuva ako ose. Mvura ndiyo imwe sarudzo, asi iwe unogonawo kuchinja zvinhu uye uedze kutsvaga muto uye lemon chai kana shwiberi chiedza basil sparkler . Ikutanga inowedzera zero makorikori, yechipiri chete 16 makori uye 4g makhahydrate mukati me 12-ounce drink.
Chirongwa Chirongwa Mukuru
Tora zvishoma pamusoro pezvaunenge uchinakidzwa muvhiki rese. Ruramisa servings papepeti kuti uwane vanhu vangani vamuri kudya. Kuti uchengetedze nguva, fara kudya kwemanheru masikati kwemasikati zuva rinotevera kana kwemazuva maviri.
| Muvhuro | Chipiri | Chitatu | China | Chishanu | |
| Breakfast breakfast | PB & Banana Crepes | Chocolate Chia Smoothie | Kozi Raspberry Oatmeal | Hummus Breakfast Bagel | Yakaputirwa Top Breakfast Frittata |
| Kudya & Kudya | Asian Chopped Salad | Red Curry Lentil Soup | Asparagus Chicken Fried Rice | Mexican Chicken Verde Casserole | Spring Baked Pasta |
| Snacks | Walnut Edamame Mix | Curried White Bean Dip | Pumpkin Cheesecake Mousse | Tuna Saladi Crisps | Dark Chocolate Chocolate |
Grocery List
Usati wabuda kunze, nyatsotarisa pamusoro pezvinyorwa ugobuda kunze kwezvinhu zvose zvaunazvo. Nenzira iyo haungapedzi nguva padhipatimendi uye unogona kubata chaicho chaunoda.
Tenga zvose zvekutengesa zvako mune imwe chete kuenda kuchengetedza nguva.
Paunenge wavaunzira kumba, prep zvaunokwanisa kuchengetedza nguva muvhiki. Chengetedza mishonga yakakangwa uye pre-prepped pre-prepped in Tupperware midziyo mufriji (sturdy Tupperware nemikombe yemason ndiyo inokosha yekuchengeta zvokudya zvitsva uye zvakachengeteka). Chengetedza zvinoshandiswa zvisingashandisi munzvimbo dzavo dzakakodzera, kufanana nefriji yako kana firiji, kuitira kuti iwe uite kuti zvive nyore kana yava nguva yekuzvishandisa.
Pantry Items & Canned Goods - upfu hwegorosi wose | Dairy uye Eggs - mukaka weamamondi usingatengwi Fresh Produce - mabhanana Nyama nehove - chifu chifu Bhabheri nechingwa - zviyo zvegorosi Zvinhu Zvakasvibira - raspberries |
Shoko Rinobva
Chinangwa ichi ndechekugadzirira zvaunokwanisa mberi kwenguva kuitira kuti iwe unogona kudzikisa basa rako rose mukati mevhiki, uchisiya kakawanda kereke. Mikana ndeyokuti zvinhu zvose hazvingave zvakakwana, uye ndizvo zvakanaka. Iwe unogona uye unofanirwa kuchinja matanho ekufananidza zvaunoda uye kubasa kwebasa rako pachako.
Zvinogona kukubatsira iwe kuronga nguva mukerenda yako, sezvaunoda kumusangano kana kusarudzwa. Nguva yakavharwa inoshanda sechiyeuchidzo chebasa racho uye inoderedza zvingangodaro zvinokanganisa uye zvikonzero.
Kana iwe uchida kugadzira chirongwa chako chekudya, tsvaga vazhinji vane chirwere cheshuga-ushamwari huripo isu tivepo. Kazhinji, iwe unofanirwa kuedza kurongedza nekusiyana. Funga nezvekuzadza ndiro yako nemiriwo, zviyo zvose, zvakakosha mapuroteni sehove uye huku, mazai, uye mazai emakisi ane muzasi. Chikamu chemazana zvakakosha zvakare. Zvokudya zvakapfuma mune fiber uye mapuroteni zvichakuzadza iwe, zvichikubatsira kuti unamatire pane zvakakosha zvekushumira uye zvekuita zviri nani kuchengetedza ropa rako rega, cholesterol mazinga, uremu, uye hutano hwakakwana.
> Sources:
> American Diabetes Association. Kuronga Kudya. 2017.