6 Anonaka Chirwere cheshuga Mapoka Iwe Uchaada Iri Zhizha

Zvemukati

• 1. Cauliflower-yakavakirwa ndiro
• Nei ichishanda:
• 2. A make-mberi breakfast sarudzo
• Nei ichishanda:
• 3. Chero chinhu-asi-chinofinha saradhi nenzungu
• Nei ichishanda:
• 4. Iyo huru kosi ine chirimwa-chakavakirwa protein
• Nei ichishanda:
• 5. Fried rice irinyore pama carbs
• Nei ichishanda:
• 6. Mushonga unotapira une shuga shoma
• Nei ichishanda:

Kutsvaga mitsva, yakanaka mapikicha kuyedza kana uine chirwere cheshuga kunogona kunetsa.

Kuti uchengetedze shuga yako yeropa iri pasi pesimba, iwe unenge uchida kutora mapapiro akaderera mumakabhohaidhiretsi uye akakwirira mumapuroteni, mafuta ane hutano, uye fiber.

Heano matanhatu mabikirwo ekuyedza, zvakananga kubva kune vezvehutano uye nyanzvi dzeshuga.

1. Cauliflower-yakavakirwa ndiro

Iwe ungangodaro wakasangana neholiflower mupunga parizvino, inova yakanaka fiber-yakafuma, yakaderera-carb sarudzo iyo inopa mupunga-senge kugadzirwa mune akasiyana madhishi. Zvinotora pane kunaka kwechinhu chero chipi zvacho chaunoshumira nacho, kuchichiita chikafu chinoshamisa chakasiyana-siyana.

Iyo nzira: Mediterranean cauliflower mupunga mbiya neNorway salmon

Nei ichishanda:

"Seimwe nzira yemupunga wakasvibira, mupunga weholiflower wakanakira kudya kwemudziyo," anotsanangura kudaro Mary Ellen Phipps, chiremba wezvekudya akanyoreswa ane chirwere cheshuga cherudzi rwekutanga. “Kudya uku kwakanakirawo vanhu vane chirwere cheshuga chechipiri, nekuda kweiyo omega-3 yepamusoro yesalmon. Uye nemapuroteni akawanda (kubva kune salmon, veggies, uye feta cheese), chikafu ichi chakanyanya kudzora kudya uye. ”

2. A make-mberi breakfast sarudzo

Chaizvoizvo sarudzo dzekudya kwekuseni senge cereal, bagels, muffin, uye kunyange granola mabhawa kazhinji haana chirwere cheshuga-ane hushamwari nekuda kweshuga yavo yakanatswa uye starch yezvinhu, izvo zvinogona kutungamira kune isina kugadzikana mashuga eropa

Iyo nzira: Asparagus isingagumi uye mozzarella quiche

Nei ichishanda:

"Mazai inzira ine mapuroteni-akazara pakudya kwemangwanani… asi ko kana usina nguva yekuzvirova mangwanani? "Iyi isingakanganisi isingabatsiri ndiyo mhinduro kwayo," anodaro Nicole Villeneuve, murairidzi ane mukurumbira mukudzivirira chirwere cheshuga kuPlateJoy. “Kusiya goko retsika haisi nzira chete yekudzikisa huwandu hwecarb. Zvinoitawo kuti zvive zvakaoma kukanda pamwe pamberi penguva uye kudzorerazve mukati mevhiki. ”

Uyezve, kutsvagurudza kwazvino kunoratidza kuti yakaderera-carb chikafu chakapetwa pamwe zvine mwero kudya kwemafuta kunogona kunyanya kushanda mukuvandudza glycemic control. Zvinogona kubatsira vanhu vane chirwere cheshuga kudzikisa mishonga yavo. "Iine isingasviki magiramu mashanu emambure makabhohaidhiretsi (iyo yakazara carbs kubvisa fiber) uye mamwe mafuta kubva kunonaka kusanganiswa kwechizi, iyi inzira yakanaka yekutanga rwendo irworwo," Villeneuve anoudza Healthline.

Sebhonasi, asparagus inowedzera kuwedzera kwefibre uye iri. Izvi zvinogona kubatsira kudzikisira mamwe mamiriro asingaperi ane chekuita nechirwere cheshuga, sechirwere chemwoyo uye arthritis, sekureva kwaVilleneuve.

3. Chero chinhu-asi-chinofinha saradhi nenzungu

Nutsu inowedzera mufaro uye munakiro kumasaladi, uye zvakave zvichibatsira kudzikisa shuga yeropa uye insulin mazinga, izvo zvinoita kuti dzive kuwedzera kwakanaka kune chero rishuga-inoshamwaridzika nzira.

Iyo nzira: Spicy cucumber uye pistachio saladhi

Nei ichishanda:

"Nemagiramu matanhatu e carbs pakushanda, saradhi iyi inowedzera kuwedzera pane chero chikafu kana chikafu," anodaro Lori Zanini, chiremba akanyoreswa nezvekudya uye mudzidzisi ane chirwere cheshuga. "Pamusoro pezvo, mapistachios uye magaka zviripo gore rese, saka inzira iri nyore yekuwana fiber yakawanda uye mapuroteni-anodyara. Ndinoda kukurudzira mapistachios nekuti ane huturu hwakakora, ndeimwe yepuroteni yepamusoro pakati penzungu, uye mapfumbamwe muzana emafuta anobva kumapistachios ndiwo mhando dzisiri nani kune imi. ”

4. Iyo huru kosi ine chirimwa-chakavakirwa protein

Chikafu chisina nyama inzira yakanaka yekuwana puroteni-yakavakirwa mapuroteni - senge nyemba - muchikafu chako. Uyezve, inoratidza kuti kutsvagisa mapuroteni emhuka-emiti yezvirimwa-zvinobatsira kuwedzera glycemic kutonga mune vanhu vane chirwere cheshuga.

Iyo nzira: Mbatatisi yakatakurwa ne lentile stew

Nei ichishanda:

"Mbesa (bhinzi, pizi, uye nyemba) zvine mucherechedzo wakaderera weglycemic. YeKudzidza Chirwere cheshuga.

Nyemba dzinewo inonzi 'yechipiri yekudyira mhedzisiro.' Izvi zvinoreva kuti yavo inobatsira panjodzi yeropa kudzora inogara kwemaawa mushure mekudya - kana kunyangwe muzuva rinotevera. "Saka zinyemba iri haringonanzwi zvinoshamisa chete, asi unenge uine nhamba dzakadzikama zuva rese mushure mekudya," vanodaro. "Zvinowana zvirinani kupfuura izvozvo ?!"

5. Fried rice irinyore pama carbs

Hutano kutenderera pane zvekutora zvekudya zvinoita kuti kunamatira kune chirwere cheshuga-chinoshamisira chikafu zvakanyanya kuve nyore. Nepo vanhu vane chirwere cheshuga vasingadi kudzivirira macarbohydrate zvachose, mabikirwo akaenzana pakati pemacronutrients (protein, mafuta, uye carbs) akanakisa.

Iyo nzira: Shrimp yakakangwa mupunga - kolifulawa edition

Nei ichishanda:

"Kudya kwakanaka uku kwakanakira vanhu vane chirwere cheshuga nekuti kana uchibatanidza ma-carbohydrate ane fiber ine mapuroteni, panokanganisa shuga," akadaro Haley Hughes, chiremba akanyoreswa nezvekudya uye mudzidzisi weshuga.

“Sangano reAmerican Diabetes Association rinokurudzira kuti muve nehove kana kuti hove dzehove mbiri pavhiki. Shrimp ine mapuroteni-ane zvakawanda, haigadzirise shuga, uye inopa selenium, B-12, uye phosphorus. ” Haasi fan of shrimp? Ingoichinjanisa imwe puroteni yakadai sehuku, kana kuyedza sarudzo yemidziyo nekuwedzera lentiy.

6. Mushonga unotapira une shuga shoma

Dhizeti haifanire kuzara neshuga, izvo zvinogona kukonzeresa kubuda kweropa glucose. Uye hongu, chokoreti inogona kuve chikamu chehutano hwakanaka hweshuga-hushamwari chikafu - sekureba sekunakirwa zvine mwero, zvinoenderana neAmerican Diabetes Association.

Iyo nzira: Flatout Greek yogati ice cream sandwich

Nei ichishanda:

"Panzvimbo pekufarira ice cream ine shuga pazuva rinopisa, ichi chinjana chine hutano chinotakura kuravira kwakakura kwakaenzana neshuga shoma, pamwe neicho chinhu chine mapuroteni nefibre," anodaro Erin Palinski-Wade, chiremba wezvekudya akanyoreswa.

“Kubatanidzwa kweprotein nefibre kunobatsira kudzikira kweshuga yeropa mushure mekudya uku zvakare kuchikubatsira kuti unzwe kugutsikana. Mafuta akaderedzwa uye macalorie emukore uno zvichienzaniswa nesangweji yechando sandwich zvakare akakwana kune munhu ane chirwere cheshuga anoona nezve kudzora uremu, ”anodaro Healthline.

Nguva yekuchera mukati - pasina njodzi pashuga yeropa.

Julia aimbova mupepeti wemagazini akazova munyori wezvehutano uye "mudzidzisi pakurovedza." Kubva kuAmsterdam, iye mabhasikoro zuva rega rega uye anofamba achitenderera pasirese achitsvaga akaomeswa ziya ziya zvikamu uye akanakisa emuriwo mari.