Zvikafu gumi nezviviri zvine hutano zvine mazana macalorie kana zvishoma

Zvikafu zvishoma zvidiki, zvinokurumidza mini-chikafu. Zvikafu zvishoma zvinodyiwa pakati pekudya uye zvinobatsira kuti ugare wakaguta.Kusanganisira chinyorwa cheprotein (senge nzungu, bhinzi, kana mukaka une mafuta mashoma kana asina mafuta) kana tsanga yakazara (senge chingwa chegorosi chakazara) inogona kupa tumwe tudyo "simba rekugara" kuitira kuti usazofa nenzara zvakare nekukurumidza. Zvikafu zvekudya zvine hutano ndeizvi:

• Zviyo zvese
• Yakaderera-munyu
• Yakaderera mune yakawedzera shuga
• Zvokudya zvitsva semichero nemiriwo

Heano gumi nemaviri ane hutano hunyoro mazano iwe aunogona kuyedza:

1. Imwe yepakati apuro kana peya ine maamondi gumi nemaviri
2. Hafu mukombe (120 milliliters, mL) yemabriji ane 6 ounces (oz), kana 170 gramu (g), yeiyo yogati yogati kana yakaderera-mafuta cottage cheese
3. Rimwe bhanana diki rine 1 punipuni (tbsp), kana (15 mL), unsalted nzungu ruomba kana almond ruomba
4. Imwe kota mukombe (62 mL) nzira inosanganiswa nemichero yakaomeswa uye nzungu (isina shuga yakawedzerwa kana munyu)
5. Makapu matatu (720 mL) mhepo yakabuda popcorn ine 2 tbsp (30 mL) yakashatiswa parmesan chizi
6. Imwe kapu (240 mL) yemazambiringa kana matomatisi etheriri neakaderera-mafuta tambo chizi
7. Imwe kapu (240 mL) mbishi karoti, broccoli, kana bhero mhiripiri ine 2 tbsp (30 mL) yehummus kana dema rebhinzi dema
8. Imwe kapu (240 mL) muto wedomasi une mashanu ezviyo zvinotsemura zviyo
9. Imwe mukombe wechitatu (80 mL) yakakungurutsa oats yakabikwa mu 1 mukombe (240 mL) mukaka usina mafuta nesinamoni
10. Iza rakaoma-kubikwa uye maamondi gumi nemaviri
11. Michero Smoothie ine 1 mukombe (240 mL) mukaka usina mafuta, hafu yebhanana diki, uye hafu kapu (120 g) michero
12. Vashanu vanopwanya gorosi uye 1 oz (28 g) yakaderera-mafuta cheddar

Zvikafu zvekudya zvakakunakira iwe, sekureba sekunge iwe uine sarudzo dzine hutano uye tudyo zvine njere. (Semuenzaniso, isa chikafu chaunoda mundiro pane kuti udye kubva muhombodo.) Zvidimbu zvidiki pakati pekudya zvinogona kukutadzisa kubva pakudya zvakanyanya panguva yekudya uye zvinokubatsira kudzora huremu hwako.

Zvikafu zvekudya zvine hutano zvevakuru zvinogona kupa simba rebasa uye kurovedza muviri. Zvikafu zvekudya zvine utano uye zvinwiwa zvevana zvinopa simba rinodiwa rekukura, chikoro, uye mitambo. Ipai vana vadiki zvidyiwa zvine hutano, uye vangangodaro vanozvisarudzira vega kana vakura. Dzivisa zvinwiwa zvine shuga yakawedzerwa kuti ikubatsire kuchengetedza mazino ane hutano.

Kudya zvidyiwa zvakasiyana senge zviri pamusoro zvinokupa mamwe mavitamini, zvicherwa, faibha, antioxidants (zvinhu zvinobatsira kudzivirira kukuvara kwesero), uye zvimwe zvinorwisa zvirwere zvinovaka muviri. Kusarudza yakaderera-koriori zvidyiwa kunogona kubatsira iwe kana mwana wako kuchengetedza huremu huremu.

Limit high-calorie mitambo yemidziyo uye zvakapakirwa, zvakagadziriswa zvekudya, unofarira machipisi kana makuki. Sanganisira girazi remvura nechingwa chako panzvimbo yechinwiwa chinotapira.

Kana iwe uine chirwere cheshuga, ungangoda kutarisisa kuwanda kwemakabohaidhiretsi mune zvako zvinwiwa, zvakare.

Nibbles; Appetizers; Kudya zvine hutano - zvinwiwa zvine hutano; Kurera uremu - zvinwiwa zvine hutano; Kudya zvine hutano - zvinwiwa zvine hutano; Wellness - utano tudyo

American Diabetes Association webhusaiti. Sarudzo dzakanaka dzechikafu dzakaitwa nyore. www.diabetes.org/nutrition/healthy-food-choices-made-easy. Yakasvika munaJune 30, 2020.

Nzvimbo dzekuchengetedza Dziviriro uye Kudzivirira webhusaiti. Mashandisiro ekushandisa michero nemiriwo kubata huremu hwako. www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html. Yakagadziridzwa Ndira 31, 2020. Yakasvika June 30, 2020.

Dhipatimendi reU.S.Utano neHuman Services webhusaiti. Zvikafu zvine hutano: matipi anokurumidza kuvabereki. health.gov/myhealthfinder/topics/everyday-healthy-living/nutrition/healthy-snacks-quick-tips-parents. Yakagadziridzwa Chikunguru 24, 2020. Yakasvika Nyamavhuvhu 29, 2020.

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