Kudya Zvakanaka Kwakaitwa Nyore!

Zvemukati

• Ongororo ye

Lake Austin Spa Resort director wehutano Lora Edwards, MS Ed, RD, anokurudzira kuronga zvirongwa zvekudya vachishandisa tafura yeSmart Foods kubva kuMuviri weHupenyu hweVakadzi (Rodale, 2005) naPamela Peeke, MD, MPH, nhengo yeDare rezano. Uzivi huri shure kwechirongwa ichi ndechekuti uve nemusanganiswa weprotein, carbs uye mafuta ane hutano mukudya kwese kuti ugare wakaguta.

Kugadzira chikafu chako pachako, sarudza chinhu chimwe chete kubva kuGroup A, B uye C, uchiwedzera kumwe kunoshanda kwemiriwo isingaite starch kubva muBoka B (senge broccoli kana karoti) kanokwana kaviri pazuva. Ive neshuwa iwe uri kudya chimwe chinhu chero mana maawa kana zvakadaro.

Boka A: Smart Mapuroteni

Mazai, chizi uye mukaka wakaderedzwa-mafuta

Chizi, chiedza kana chisina mafuta, 2 oz.

Yakaderera-mafuta yogati, 8 oz.

Zai rose, 1

Mazai vachena, 3 kana 4

Mazai anotsiva, 1 / 3-1 / 2 mukombe

Lowfat cottage cheese, mukombe

Lowfat (1%) kana mukaka usina mafuta, 8 oz.

Mafuta-asina ricotta chizi, 1/3 mukombe

Hove (4 oz.)

Catfish

Haddock

Salmoni

Shellfish (shrimp, crab, lobster)

Tuna

Nyama kana huku (3-4 oz.)

Huku isina ganda kana turkey zamu

Yonda nyama yemombe kana yenguruve

Yakaonda nyama inonaka, senge ham

Zvokudya zvesoya / zvinotsiva nyama

Soy huku patty, 1

Soy burger, 1

Soy hot dog, 1

Soy chizi, 2 oz.

Soy mukaka, 8 oz.

Soy nzungu, 1 / 4-1 / 3 mukombe

Tofu, 4 oz.

Boka B: Smart Carbohydrates

Muriwo (1/2 mukombe yakabikwa kana 1 mukombe mbishi)

Artichoke

Asparagus

Bhinzi

Broccoli

Brussels inomera

Kabichi

Makarotsi

Koliflower

Celery

Chibage (starchy)

Cucumber

Bhinzi dzakasvibirira

Pepper yakasvibirira

Lettuce

Howa

Hanyanisi

Peas (starchy)

Mbatata, inotapira (starchy)

Nhanga

Sipinachi

Squash

Tomato

Zucchini

Zvibereko (1 muchero wose kana 1 kapu berries kana melon chunks)

Apple

Zvibereko (mastrawberries, blueberries)

Michero yeCitrus (orenji, grapefruit)

Muchero wakaomeswa, 1/4 mukombe

Watermelon, cantaloupe

Mbeu dzese

Chingwa chezviyo chose, 1 slice

Yese gorosi bagel, pita kana kuputira, 1/2

Mupunga wakasviba mupunga, 1/2 mukombe wakabikwa

Yakabikwa mupunga wemupunga, 1/2 mukombe wakabikwa

Oatmeal, 1/2 mukombe yakabikwa

Bhari, 1/2 mukombe yakabikwa

Boka C: Smart Mafuta

Avocado, 1/4

Nutsu: maarumondi gumi nemashanu, nzungu makumi maviri, gumi nemaviri halnut (zvakare inogona kuverenga seSmart Proteins)

Mafuta omuorivhi, 1 tablespoon

Mafuta eCanola, 1 punipuni

Safflower mafuta, 1 tablespoon

Smart Zvikafu zvishoma

1/2 chikamu chechero Smart Protein uye 1/2 chikamu chechero Smart Carb

1 tablespoon nati bota pane celery kana pa1 yakatemwa apuro

Chero veggie isina sitachi, chero nguva

1/2 chikamu chenutswa chakasanganiswa ne 1/2 chikamu chemichero yakaomeswa

1/2 yakazara gorosi bagel uye hummus

Junk Chikafu (bvisa kana kudya zvishoma)

Zvigadzirwa zvakagadzirwa: Chena shuga, chena pasta, makuki, machipisi, mafekeji,

zvihwitsi, soda

Nyama dzakagadziriswa: Bologna, imbwa dzinopisa, soseji

Yakazara-mafuta tsvuku nyama, dairy uye chizi (yakakwira mumafuta akazara)

Chero chikafu chine mafuta echinjana

Ongororo ye