12 Hutano hwakanaka hwekutapudza uremu, Sekureva kwevaDhietiti

Zvemukati

• Chii Chaunofanira Kutsvaga Mune Hutano Hutete Kwehuremu Hwekurema
• Izvo Zvakanakisisa Zvitoro Zvakatengwa Zvokudya zvekuderedza uremu
• Yakakangwa Chickpeas
• Pepitas uye Applesauce
• Flaxseed Crackers uye Kuparadzira
• Zvibereko uye Nut Granola Bars
• Unsweetened Instant Oatmeal Mapaketi
• Izvo Zvakanakisa ZveKumba Zvokudya zvekuderedza uremu
• Raspberries uye Walnuts
• Akaoma-Akabikwa Mazai uye Cheese
• Greek Yogurt uye Berries
• Mbishi Miriwo uye Ranch Dip
• Medjool Mazuva Akaiswa NeNut Butter
• Protein Snack Bhokisi
• Ongororo ye

Ini handisi kuzozvishongedza: Kusvika pazvinangwa zvako, kungave kuderera uremu kana kungodya zvine hutano, zvinogona kuve zvakaoma. Kuisa izvi zvinangwa kunogona kunzwa sechikamu chiri nyore. Kunamatira kwavari ndisinganzwe nzara uye, ndikashinga kuti nditaure, ndakundwa? Zvakanaka, izvo zvinogona kunzwa zviri pedyo zvisingagoneki, kunyanya kana uri kutevera kudya kunorambidza. Uye nepo, hongu, kudya mukarori kushomeka ndiyo mbiru yekudzikira uremu, kugara wakaguta uye kugutsikana zvakakoshawo. Zvikasadaro, iwe unogona kunzwa uchiwedzera kuwedzera kubvisirwa uye, pakupedzisira, siya zvinangwa zvako. Hei, zvinogona kuitika - asi hazvifanirwe kudaro.

Pinda: snacking.

Zano rekare rekudya rinogona kunge rakakusimbisa iwe kuti kukakavara pakati pekudya muvengi anofa wehuremu. Spoiler alert: Hazvisizvo. Pane kudaro, kusvika kune (kiyi kiyi!) Chikafu chinonaka kunogona kubatsira kukupa simba uye kubatsira kubvisa pazvikamu zve hangry zvinotungamira mukudya pint yaBen naJerry yekudya kwemanheru. (Zvakare, hapana mutongo - tese tanga tiripo uye, TBH, dzimwe nguva Half Baked iri chaizvo zvaunoda.)

Zvino, hausi hwese hwekudya hwakagadzirwa hwakaenzana - uye izvi zvinonyanya kuitika kana zvasvika pakusvika pazvinangwa. Saka ...

Chii Chaunofanira Kutsvaga Mune Hutano Hutete Kwehuremu Hwekurema

Kukurumidza kuzorodza: ​​Mapuroteni, faibha, uye mafuta ane hutano anowedzera kuguta kwechikafu uye masvutugadzike, zvinoreva kuti unonzwa wakaguta kwenguva yakareba uye usinganyanyi kudya zvakanyanya, anodaro Sheri Vettel, RD, chiremba wezvekudya akanyoreswa kubva kuInstitute kubva Integrative Nutrition. . Iyi trio inocherwazve zvishoma nezvishoma pane akareruka makabhohaidhiretsi, ayo anobatsira kudzora huwandu hweshuga yeropa, anowedzera. Wedzera yakazara-zviyo carbs mumusanganiswa uye une chokwadi chekusiya kure nekudonha kweshuga yeropa (uye kushatirwa uye kushuva kunouya nazvo). (Zvakafanana: 14 Zvinopenga Zvinhu Zvinoitwa nevanhu Kuti Vawedzere Mapuroteni muKudya Kwavo)

Kunyange zvazvo mapuroteni, fiber, uye mafuta ane utano zvose zviri zvikamu zvakakosha zvehutano hwehutano hwekudya, izvo zvakakoshawo zvikamu zvezvokudya zvakagadzirirwa kusvika pakuderedza uremu zvinangwa. Izvi zvinodaro nekuti vanokuchengeta iwe uzere kwenguva yakareba uye nenhamba yakaderera yemacalorie. . vane mana macalorie pagiramu), anodaro Audra Wilson, RD, anonyoreswa bariatric dietitian kuNorthwestern Medicine Metabolic Health uye Surgical Weight Loss Center kuDelnor Hospital. Mafuta ane hutano anobatsirawo nekuguta uye anowedzera kunaka kweanenge mapfumbamwe macalorie pagiramu, anowedzera.

Chimwe chinhu chakakosha kufunga nezvacho, maererano naVettel? Bio-individuality, aka pfungwa yekuti munhu wese ane zvakasiyana zvinodiwa kana zvinovaka muviri zvinodiwa. Semuenzaniso, huwandu hwakawanda hweprotini iwe (vs., iti, amai vako) ungangoda hunosiyana zvichienderana nezera, hutano hwakazara, uye chiitiko chemuviri, anotsanangura. Izvi zvinoreva kuti kune vanhu vazhinji, kutarisa kune chaiwo magiramu efiber kana mapuroteni hazvidi zvachose.

"Ini zvakare ndinokurudzira kutarisisa kuonda kwehuwandu hwezvisarudzo zvako zvekudya, pane kungoomerera pachinangwa chekoriori," anodaro Vettel. "Teerera kumuviri wako kuti uone kuti unoda mafuta akawanda sei, kana aripo, pakati pekudya."

Kana iwe ita vanoda chimwe chinhu, Vettel anokurudzira chikafu chehuremu chehuremu chinosanganisira zviviri zvezvinotevera: muriwo, muchero, tsanga, mafuta ane hutano, kana sosi yeprotein yakaonda. "Kudza kuti mamwe mazuva zvidyiwa zvinogona kunge zviine macalorie kupfuura mamwe, uye zvakanaka," anodaro.

Mberi, rondedzero yezvakanakisa zvitoro-zvakatengwa uye zvepamusha zvine huremu kurasikirwa uremu zvinwiwa zvinotevera iyo fomula, saka chinhu chega chaunoda kuti uzviise kumusoro uye uve nazvo zvakagadzirira. (Yakabatana: 14 Post-Workout Snacks Varairidzi uye Dietitians Kupika Na)

Izvo Zvakanakisisa Zvitoro Zvakatengwa Zvokudya zvekuderedza uremu

Yakakangwa Chickpeas

Kudya zvakananga kubva mugaba rehuku dzembudzi dzinogona kunge dzisinganzwike kunge dzinonakidza, asi dzishandure dzikaruma zvishoma uye dzinova imwe nzira yakanaka kune machipisi. Nepo iwe uchigona DIY, Biena inoita kuti zvive nyore nemabhegi avo ekubata-uye-enda ehuku dzakakangwa (Tenga Izvo, $13 pakiti 4, amazon.com). "Vanopa magiramu masere eprotein uye magiramu masere efaibre kweanosvika 140 macalorie kuti iwe upedze kupera kwemasikati," anodaro Bethany Doerfler, RD, chiremba wezvekudya akanyoreswa kuNorthwestern Memorial Hospital. uremu hwekutapudza zvekudya zvekudya zvakare "inzira huru kune avo vane allergies yemazi," anowedzera Doefler.

Pepitas uye Applesauce

Akapfuma mukusimudzira -mweya magnesium, pepitas - inongoda mbeu yemanhanga isina hura (goko) - gadzira chikafu chinopa utano zvisinei nezvinangwa zvako. Ingo tora aya Superseedz (Tenga Iwo, $ 23 ye6, amazon.com) semuenzaniso: Nemagiramu maviri efaibha, 7 magiramu eprotein, uye magiramu gumi nemaviri emafuta ane hutano mukapu imwe chete, ingori yakajeka pamusoro- notch nosh. Kune imwe yakatonyanya kusimba sarudzo, sanganisa iyi inopisa uremu yekurasikirwa nesnack isina-sweetened, isina-shuga-yakawedzerwa applesauce, anodaro Doerfler.

Flaxseed Crackers uye Kuparadzira

Nevese vanopwanya vanotsika musika, zvinogona kuve zvakaoma kuti uone kuti ndezvipi zvakakosha kutenga - ndiko kuti, zvakadaro, kusvikira zvino. Nguva inotevera paunenge uchitsvaga imwe yemhando yepamusoro yekuderedza uremu, tarisa chitoro chako chemuno chezvimedu zvine fiber yakawanda, sezviya zvembeu yeflakisi, kuti ugare wakaguta kwenguva refu. Doerfler anokurudzira Mary's Gone Crackers Super Mbeu (Tenga, $ 27 yepakiti ye6, amazon.com) kana Flackers Flaxseed Sea Salt Crackers (Buy It, $ 5, thrivemarket.com), ese ari maviri "maviri akanaka nembeu bhotela, akapwanya avocado , kana kuti chizi,” anodaro.

Zvibereko uye Nut Granola Bars

Kana zvasvika kumabhawa egranola, rangarira mazwi matatu aya: chengeta zviri nyore. Bvisa pane avo vane marefu ezvigadzirwa zvinyorwa uye yakawanda shuga, uye pachinzvimbo enda kumabhawa ane michero yakaomeswa (semazuva) nenzungu, sezvo iwo azere nekuzadza fiber uye mapuroteni, anodaro Vettel. Edza: KIND Blueberry Vanilla Cashew Mabhawa (Tenga Iiri, $ 8, target.com), iyo ine gumi nemaviri magiramu emafuta, mashanu magiramu e fiber, uye magiramu mashanu epuroteni. (Onawo: Mabhawa Emumba uye Ane Hutano Granola eZvirinani Pa-the-Go Snacking.)

Unsweetened Instant Oatmeal Mapaketi

Hapana chikonzero chekumisa oatmeal chitima pakudya kwemangwanani; chengeta mukomana akaipa iyeye achimhanya zuva rese. Oatmeal ine beta-glucan, fiber inonyungudika inodzikisa cholesterol uye, zvakare, inogona kubatsira kuderedza njodzi yako yechirwere chemoyo, anodaro Doerfler. Uye kana faibha yakanyungudika ikasangana nemvura uye nezvimwe zvinwiwa, inogadzira gel-senge chinhu chinogadzira iyi mhando ye fiber kuzadza - inotora nzvimbo yepanyama mudumbu rako uye inobatsira fomu chetsoka painofamba kuburikidza neGI turakiti. Isa aya mapaketi e-single-serve padhesiki rako kuti zvive nyore, zvine mhepo, runako inobatsira uremu-kurasikirwa tudyo. Sarudza shanduro dzisina kutapira, dzakadai seTrader Joe's Unsweetened Instant Oatmeal Packets (Tenga Iiri, $ 24 yemapaketi gumi nematanhatu, amazon.com), gadzirira nemukaka usina kutapira (dairy yaizowedzera mapuroteni zvakare), wozomutsa muchero. (Onawo: Chii Chaizotengwa neDietitians kuTrader Joe's nemadhora makumi matatu chete)

Izvo Zvakanakisa ZveKumba Zvokudya zvekuderedza uremu

Raspberries uye Walnuts

Uku kubatanidza kune simba kunogadzira imwe yeakanakisa zvekudya zvekurerutsa, maererano naVettel. Raspberries azere nefiber (8 gramu pamukombe) uye mbishi, unsalted walnuts (enda kune 1 oz) yakazara nemafuta uye mapuroteni ekuguta. Zvakare, walnuts zvakare akapfuma mukuzvimba-kurwisa omega-3 fatty acids, izvo zvinogona kubatsira zvakanyanya kuzadzisa zvinangwa zvako, nekuti kuzvimba kunowanzo sanganisirwa nehuremu uye kunogona kuita kuti kurasikirwa uremu kuome, anotsanangura.

Akaoma-Akabikwa Mazai uye Cheese

"Chikafu chinokurumidza uye chiri nyore chandinoda mazai maviri akaomeswa ane 1 oz yechizi yechinyakare, senge yakapinza cheddar, parmesan, bleu, swiss, kana brie," anodaro Autumn Bates, C.C.N, chiremba anozivikanwa wezvehutano muCalifornia. Yakakwira muprotein nemafuta - angangoita magiramu makumi maviri ega ega - yeanosvika mazana maviri nemakumi manomwe macalorie, anotsanangura. "Machizi akwegura anewo yakaderera lactose mazinga anogona kuderedza GI kushungurudzika."

Greek Yogurt uye Berries

Imwe mukombe Greek yogati inopa 12-14 magiramu ekuzadza protein kune angangoita 80-120 macalorie, anodaro Wilson. Tarisa yogurt yechiGreek isina kutapira kana yakaderera mushuga, senge Chobani's Isiri-Fat Plain Greek Yogurt (Tenga Iiri, $ 6, freshdirect.com). Kuwedzera 1 mukombe wemabriji kunotora ichi chine huremu kurasikirwa uremu chinwiwa kune inotevera nhanho neakawedzera fiber, mavitamini, uye zvicherwa, anodaro Wilson. Uye kudzikisa shuga michero (yakadai semabriji) kana miriwo inogona kukubatsira kuti unzwe kuzara kwete yakawanda macalorie, anowedzera.

Mbishi Miriwo uye Ranch Dip

Dzimwe nguva chikafu chinongova mudziyo wekudya dipu. Panzvimbo pemapapiro ehuku, pairi mukombe mumwe mbishi yakasvibirira - kureva karoti, celery, kana bhero mhiripiri - ine dhizaini yekudyira. Chaunofanirwa kuita kusanganisa 2 muzana mafuta eGreek yogati neranch seasoning packet (Buy It, $2, thrivemarket.com), anotsanangura kudaro Wilson. "Chikafu chakakura chine mafuta ane hutano uye mapuroteni mazhinji - anenge magiramu gumi nemaviri pa4 oz," anowedzera. Uye ICYDK, veggies inoonekwa seimwe yeakanakisisa ekudzora zvekudya zvekudya (uye, TBH, zvinwiwa zvese) nekuti unogona kudya akawanda acho kwete akawanda macalorie - pamwe, ivo vanotora nzvimbo mudumbu rako, vachigadzira izvo zvakazara (kugutsikana) kunzwa, uye upe zvakawanda zvakakosha zvinovaka muviri.

Medjool Mazuva Akaiswa NeNut Butter

Yakapfuma mukurwisa-kurwisa antioxidants, misi ndiyo yakakwana mushure mekudya (kana kunyange mukati-pakati-kudya) kurapa kugutsa zino rako rinotapira. Hausi kuita seuri kukanda snacks zvine shuga here? Edza kuchinjisa yako yenguva dzose Sour Patch Vana kune zvakasununguka zvinotapira michero kana kupa iyi yekudzora uremu tudyo kuyedza. Ingori pamusoro pe 2-3 mazuva ane nut butter, ane mapuroteni uye mafuta ane hutano anogadzirira imwe yekugutsa svutugadzike. Iwe unogona kunyange kuyedza kutonhodza iyi duo kana iwe uchida echando-inotonhora kubata. (Unogona zvakare kuedza chimwe chezvikafu zvinonaka zvine hutano kurapa chishuwo chako.)

Protein Snack Bhokisi

Kunyange paine maBhaibheri aripo kuStarbucks - ayo anokurudzirwa naBates kana uchimhanya - uye kubva kuchitoro, unogona kuchengetedza mari (uye zvinowedzera) nekugadzira rako rako reprotein bhokisi. Tanga nemashoma mashoma-mafuta chizi cubes (~ 1-2 oz) kana nyama yakasviba nyama (~ 2-3 oz), wedzera munenge 1/4 mukombe maarumondi kana pistachios, uye woipedzisa ne 1 mukombe wemazambiringa kana ma berries, anodaro Wilson. Iyi ine hutano yekurasikirwa uremu snack ine trifecta: fiber, mapuroteni, uye ane hutano mafuta. Zvakanakisisa pane zvese iwe unogona kusanganisa iwo mafirita uye sarudzo mazuva ese.

Ongororo ye