Bata-uye-Go Zvokudya Zvinonaka uye Zvine Mhosva-Zvisina
Nemhaka yekuti kune mazuva apo iwe haunzwi uchida kubika, usafungidzira kuti iwe unofanirwa kukanda zvokudya zvako zvishoma-pasi kunze kwehwindo. Kunyange kana gorosi rako risingakwanisi kuzvitsaurira, rakadzika-carb aisle, unogona kuunganidza nyore nyore kate-carb, kubata-uye-kuenda kudya nekutevera mitemo shoma shoma:
Funga nezvekuwana chikamu chakanaka cheprotheni, mimwe miriwo, uye mafuta ane utano chete.
Nguva dzose uverenge reta yezvokudya , kubhadhara zvakanyanya kune zvakagadzirwa nehuga seyakakodhidhidha uye mafuta akazara.
Kunyange zvazvo US Food and Drug Administration inokurudzira kudya kwemazuva ose pakati pe 225 ne 325 gm, zvokudya zvakaderera-carb zvinomanikidzwa kusvika pakati pe90 ne 130 gm. Izvi zvinoreva kuti iwe unoda kutsvaga kudya kwega yega-kudya kwemasendimita 30 kusvika ku45 (kana pasi).
Nezvirevo izvi mupfungwa, heano mamwe mazano ezvokudya zvinovaka muviri, pasi-carb-on-the-go:
Deli Counter Foods
Nhamba yemuchina inogona kuva nzvimbo yakanaka yekuwana zvokudya zvakaderera-carb. Chisarudzo chakakurumbira ndewa tuna, chicken, kana shrimp saladi iwe unogona kuzvidya uri woga kana kuputira mumota-carb tortilla kana kuti lettuce mukombe.
Rotisserie chicken iine hutano hwakanaka, hutora kumba, asi, kana iwe usingadi huku wose, iwe unogona kuraira chikamu chekushandira salmoni yakagadzirwa uye sendima yakawandisa yemakumbo echingwa, pastrami, kana turkey panzvimbo.
Kunyange kana chimwe chinhu chichitarisa pasi-carb, usachiisa mumotokari yako yekutenga kunze kwekuti iwe uzive zviri mukati maro. Izvi zvinosanganisira zvokudya zvakagadzirirwa semakeke echabvu kana nyamaloaf iyo inowanzozara ne carbs yakavanzika.
Izvo zvinoenda kune zvose zvakagadzirwa saladi. Nguva dzose bvunza sevha yemuvara kuti uwane ruzivo pamusoro pekugadzira saladhi (mamwe acho ari akakwirira mu shuga).
Kana iye asingazivi, tsvaka chimwe chinhu.
Saladi Bhari
Saladhi mizinga inowanzova nani kudarika zvinyorwa zvekudya zvekudya-uye-kuenda nekuti iwe unogona kusanganisa nekufananidza nezvinodiwa zvako uye zvinodyiwa zvekudya. Kana usina mubvunzo pamusoro pokupfeka, bhuruu yebhuruu kana mafuta akazara uye vhiniga ndiyo inogona kunge yakawedzera shuga. Kana, iwe unogona kutenga rako pachako kuti uende kumba.
Funga nezvemavirisi akavhenganiswa panzvimbo ye iceberg lettuce iyo yakaderera muzvimiti, uye usaisa skimp puroteni. Nguva dzose iva nechokwadi chekushandira kwakakodzera kwekubereka huku, tuna, bhinzi, tofu, kana mazai akabikwa. Kune rumwe rutivi, chenjerera pamusoro pekubata huni iyo dzimwe nguva inorapwa muhuga.
Zvimwe Zvokudya
Iwe haufaniri kutsvaga mapeji asingagumi uye mavara kuti upedze yako-carb yako, kutora pamba kudya. Pane kudaro, pinda nepfungwa yakawanda yezvokudya zvaunogona kudya pasina kutya.
Dzinogona kusanganisira:
- Pre-cut cuttings with a guacamole or hummus dip
- Yughu isina shuga uye majiro matsva
- Low-carb fruit
- Zvimedu zvakaputirwa sega Mini-Bel kana Mini-Gouda
- Miorivhi yakaoma kana yakatsvairwa
- Mazai akanganisa kana mazai ose akabikwa, anowanzowanikwa muchechi chese
- Gelatin yakashata isina mbiriso
- Sliced tomato ne mozzarella, basil, uye vhiniga yebharisamu
- Buffalo chicken mapapiro akaitwa neshuu inopisa uye zvinonhuwira (pasina shuga-based, sauces yakanamatira)
- Yakakangwa gungwa rekudya
- Parmesan cheese crisps
- Yakasvikwa edamame yakakangwa (panzvimbo yemiti yakasanganiswa)
> Kwakabva:
> US Food and Drug Administration. "Zvose Karubhedhide." Silver Spring, Maryland; yakarongwa musi waApril 1, 2017.