8 Inonaka Chirwere cheshuga-Inoshamwaridza Hofisi Zvikafu

Zvemukati

• Mufambiro wako kuchirwere cheshuga-chinoshamisira snacking kubasa
• Idya zvine utano, tudyo zvakanaka
• Dzidzira kufunga kwekudya
• Chii chekutarisa muhofisi-yakagadzirira snack
• Wepamusoro chirwere cheshuga-chinodyiwa chikafu chekurongedza chebasa
• 1. 1/2 mukombe yakachengetedzwa edamame
• 2. 1 mukombe shuga snap pizi + 1/4 mukombe hummus
• 3. 6 ounces pachena (unsweetened) yoghurt yechiGreek + 1/2 mukombe raspberries + 1 kiyipuni yakatsetseka maamondi akasaswa ne 1-2 mashupuni sinamoni
• 4. 1 mukombe koteji chizi + 1/2 mukombe wakatemwa chinanazi
• 5. 1 tambo chizi + 1 mukombe Cherry matomatisi akadururwa nepuniki 1 bharisamu vhiniga + 3-4 akachekwa basil mashizha
• 6. 1 chidimbu chakazara-chingwa chegorosi + 1/4 avocado
• 7. 2 tablespoons mapecans + 1/2 mbatata
• 8. 1 mukombe we green tea + 1 eound maarumondi + 1 diki apple

Maamondi, pistachios, popcorn… hofisi yako yedhesiki dhirowa ingangove yatove arsenal yezvakaderera-carb snack chikafu. Nechirwere cheshuga, izvi zvinwiwa zvine hutano zvakakosha pakurwisa nzara uye kudzora shuga rako reropa.

Asi kana iwe uchifinhwa nezvikafu zvekare zvakafanana, inogona kunge iri nguva yekuzvisanganisa. Semunhu akanyoreswa dietitian uye Certified chirwere cheshuga mudzidzisi, Chikafu chekudya uye kuronga kwekudya rubatsiro ndicho chikumbiro chekutanga chandinogamuchira kubva kune vatengi. Pazasi pane masere mazano makuru ekusimudza mutambo wako wekudya nezvikafu zvitsva zvinogutsa uye zvinonaka.

Mufambiro wako kuchirwere cheshuga-chinoshamisira snacking kubasa

Rangarira, kuronga kumberi kunonyanya kubatsira kubasa. Zviri nyore kwazvo kuzadzwa mumisangano, mapurojekiti, uye nemisi yakatarwa zvekuti tinogona kubva tangoerekana tabva ndine nzara shoma ku anopenga. Kuva nechikafu cheshuga-chinoshamisira paruoko kuchakupa imwe nzira ine hutano apo waunoshanda naye anounza iwo anotyiwa mangwanani emadonati, masikati maseke, kana iyo inogara iripo chipo switi.

Kana zvasvika pakusarudza zvako zvekudya, funga nezve riini, sei, uye zvauchange uchidya.

Idya zvine utano, tudyo zvakanaka

Sezvineiwo, unenge uine nzara yezvikafu zvishoma maawa maviri kana matatu mushure mekudya kwako kukuru. Kana iwe uine nzara isingasviki maawa maviri mushure mekudya, iwe ungangoda kuongorora kana iwe uchidya zvakaringana kudya. Chikafu chakakora makabhohaidhiretsi uye chakaderera mumapuroteni, fiber, uye mafuta zvinowanzo kugaya nekukurumidza, kusimudza mwero wehuga yeropa, uye kutisiya tichida zvimwe nekukurumidza.

Dzidzira kufunga kwekudya

Kuva nehanya nezve chaunodya, kunyatsofunga nezve izvo uye nei uchidya, zvinoita mutsauko. Nzvimbo yekutanga nzvimbo vatengi vangu vanoti vanosvetuka zvine hungwaru maitiro ekudya ari muhofisi. Uye nekuda kweanopfuura makumi mana muzana evakuru veAmerica vanobvuma kunetseka pakudya, zvingangoita kuti uri kuzviita kuhofisi kana chirongwa chako chikapenga.

Kudya zvinokanganisa-zvisina, izvo zvinosanganisira kusadya pamberi pechiso (TV, komputa, foni), zvinogona kusimudzira huwandu hweshuga yeropa.

Chii chekutarisa muhofisi-yakagadzirira snack

Iyo yakakwana chirwere cheshuga-inoshamwaridzika hofisi yekudya inofanirwa:

• kukwanisa kudyiwa chando chisina kubikwa kana kudziirwa
• ine magiramu ari pakati pegumi kusvika makumi maviri ehydrohydrate
• ive yakanaka sosi ye fiber uye mapuroteni, ayo akakosha zvikamu zveyakadzikama, yeropa-inosimudza tudyo (tarisa kusanganisa mashoma e3-3 magiramu e fiber uye 6-7 gramu eprotein)
• hwema zvakanaka kana kusanzwa hwema zvachose, saka bata tuna uye mazai akaomeswa (isu tinoda kuti vatinoshanda navo vafare iwe uri kudya uine hutano, futi!)
• zvinoda kushomeka kwekugadzirira uye kushingirira (edza kuunza zvidyiwa zvakakwana neMuvhuro kuti upedze iwe mukati mevhiki
• kuwanikwa sekukurumidza kubata-uye-kuenda kumakamuri kana kuzvitoro zviri nyore, kana iwe ukakanganwa kurongedza kana kuda backup yekudya.

Wepamusoro chirwere cheshuga-chinodyiwa chikafu chekurongedza chebasa

Heino runyorwa rweangu epamusoro masere hofisi-akagadzirira, chirwere cheshuga-chinoshamisira tudyo. Izvo zvinonaka, zvakaderera-carb, uye zvakagadzirira mumasekondi.

1. 1/2 mukombe yakachengetedzwa edamame

Uine whopping 11 gramu eprotein uye 4 magiramu e fiber, edamame idya inogutsa isingazosvike mashuga eropa rako.

2. 1 mukombe shuga snap pizi + 1/4 mukombe hummus

Mahwanda eshuga anotapira peas akakwana paunowana chishuwo chekudya. Iyi combo haina cholesterol-isina uye ine inopfuura makumi masere muzana yezvaunoda zuva nezuva zveazvinoitika antioxidant vhitamini C.

3. 6 ounces pachena (unsweetened) yoghurt yechiGreek + 1/2 mukombe raspberries + 1 kiyipuni yakatsetseka maamondi akasaswa ne 1-2 mashupuni sinamoni

Raspberries ndeimwe yemichero yepamusoro yefibre, ichiita kuti idzike pane glycemic index, iyo inogona kubatsira kuchengetedza mashuga eropa rako achidzorwa, kunyanya kana akasanganiswa neeproteinini yakajeka Greek yogati uye mafuta ane hutano-akazadzwa, maalmonds ane fiber. Ita ino hofisi yekudyira ive inoshamwaridzika nekuunza izvo zvakawanda zvigadzirwa neMuvhuro, saka zvakagadzirira vhiki rese kureba.

4. 1 mukombe koteji chizi + 1/2 mukombe wakatemwa chinanazi

Iyi yepamusoro-protein combo inowana kutapira kwepanyama kubva kunanazi. Chinanazi chine enzyme bromelain, iyo inogona kudzora kuzvimba, zorora mhasuru, uye inogona kudzora osteoarthritis kuzvimba.

5. 1 tambo chizi + 1 mukombe Cherry matomatisi akadururwa nepuniki 1 bharisamu vhiniga + 3-4 akachekwa basil mashizha

Hapana chikonzero chekumirira kusvikira kudya kwemanheru kune inonaka caprese saladhi! Madomasi ane michero yakakosha sevhitamini C, iron, uye vhitamini E. Dzinotorwa sechikafu chepamusoro neAmerican Diabetes Association, saka inzwa wakasununguka kunakirwa usina mhosva uye kazhinji.

6. 1 chidimbu chakazara-chingwa chegorosi + 1/4 avocado

Haisi chete avocado toast inoyevedza, asi ine hutano zvakare. Bata chidimbu chechingwa chakazara chegorosi uye nekuparadzira chechina chechina cheavocado pamusoro. Pedzisa neako aunofarira asina munyu marongero akadai sepepuru mhiripiri chili maflakes, chitsva pasi pepper, kana gariki poda. Iyi combo inokuchengeta iwe uzere kwemaawa neepamusoro-fiber yakaoma carbs nemafuta ane hutano. Kune avo vanodzivirira chingwa, 1/2 mukombe wemakineni akadzika-sodium machipisi akasanganiswa neakachekwa deko, muto wemonimu, uye inodonha yemuto unopisa inogutsa isina-gluten yakakwira fiber tudyo.

7. 2 tablespoons mapecans + 1/2 mbatata

Fafaza 2 maspuniki emapecans pahafu yehafu yetapiri yakabikwa pamwe chete nesinamoni. Iyi combo yekumaodzanyemba-yakafemerwa inogutsa rako rinotapira zino. Iyo pecans ndiyo yakanaka sosi yemagnesium, iyo inowanzo kuve yakaderera mune vanhu vane mhando 2 chirwere cheshuga. inogona kuwedzera kunzwisisika kune insulini uye kubatsira yako shuga yeshuga kudzora.

8. 1 mukombe we green tea + 1 eound maarumondi + 1 diki apple

Green tii zvese zvinowedzera metabolism uye zvinokupa hydrate iwe, izvo zvinobatsira kudzikisira ropa rako uye kudzikisa mashuga eropa. Maarumondi nemaapuro zvinopa mwero wakakwana wemakabohydrate, mapuroteni, nemafuta ane hutano.

Kuti uwane yakawanda yakaderera-carb kudya uye yekunwa mazano, tarisa ino yemahara 7-zuva rechirwere cheshuga chirongwa chekudya.

Lori Zanini, RD, CD, inozivikanwa munyika, inopa mubairo wezvokudya uye nyanzvi yezvokudya. Saakanyoresa Dietitian uye Certified Chirwere cheshuga Mudzidzisi, iye anobatsira vamwe kudzidza mashandisiro echikafu kushandisa shuga yavo yeropa nekuvandudza hupenyu hwavo! Iye ndiye munyori we Idya Chaunoda Dhiga Cookbook uye anowanikwa kazhinji munhau, kusanganisira LA Times, CNN, DoctorOz.com, SHAPE, SELF, Forbes, nevamwe.

Kuti uwane mamwe mabikirwo anonaka, eshuga-ane hushamwari, shanyira webhusaiti yake pawww.LoriZanini.com kana kumutevera paFacebook.com/LoriZaniniNutrition.