Wakaneta Mushure mekudya? Heino Chikonzero

Zvemukati

• Ongororo ye

Nguva yekudya kwemasikati inotenderera, iwe unogara nekudya, uye mukati memaminitsi makumi maviri, masimba ako anotanga kupera uye unofanirwa kurwira kuti utarise uye chengetedza maziso ako akavhurika. Pane zvikonzero zvishoma kuti unzwe wakaneta kana usimbe mushure mekudya kwemasikati, asi nekuchinja kushoma, iwe unotanga kunzwa uine simba rakazara uye kupomba.

Idya Izvi

Chikafu chakakwira pamusoro peiyo glycemic index (carbs inokwidza mashuga eropa rako) hombe kwete-nos sezvo glucose iri muzvikafu izvi inokurumidza kuburitswa, ichikonzera insulin mazinga kukwira. Vanogona kutanga kukuita kuti unzwe uchinetseka uye uine simba, asi kana shuga ikasiya muropa rako, iwe uchaona iyo oh-so-inozivikanwa simba kukuvara. Chikafu chakakwira muiyo glycemic index chinosanganisira zvakagadziriswa chikafu uye chikafu chakagadzirwa neakanatswa macarbbs sechingwa chena, pasita, chena mupunga, bagels, low-fiber zviyo, machira uye ma pretzels, zvakabikwa zvinhu, pamwe neapo oatmeal, russet uye mbatatisi. , muto, soda, uye zvinoshamisa, misi, mavise, chinanazi, mazambiringa akaomeswa, nemabhanana.

Zvakanakisa kusvetuka masangweji echingwa chichena, wraps, uye pasta zvachose woenda nechingwa chezviyo kana zviyo chaizvo zvakaita sequinoa kana bhari, kana ukazvidya, iva shuwa kuti zvakapetwa neprotein (20 kusvika 30 gramu. ) uye iyo yakanaka carbs (50 kusvika 65 gramu yakazara carbs) uye fiber (masere magiramu kana kupfuura) anowanikwa mumakumbo nemichero. Heano mamwe akakwana ekudya kwemasikati mazano.

• Hummus uye veggie sangweji pane chakamera chese-zviyo chingwa neiri pakati apple: 430 macalorie, 69.2 gramu carbs, 16.8 gramu fiber, 12.9 gramu protein
• Mbatata yakakangwa, bhinzi nhema, uye quinoa saladhi: 484 macalorie, 63.5 gramu carbs, 12.6 gramu fiber, 15.8 gramu protein
• Baby kare sesame huku saladi nehafu yekapu yeblueberries: 456 makorikori, 69.9 gramu carbs, 10.8 gramu fiber, 30.3 gramu mapuroteni
• Veggie burrito ndiro ine mapfumbamwe emasheya ane munyu: 466 macalorie, 62.9 gramu carbs, 11.1 gramu fiber, 24.1 gramu protein
• Maple-kumini tofu ine farro: 381 macalorie, 62.4 gramu carbs, 11.4 gramu fiber, 18.3 gramu protein
• Butternut squash lentil soup ine pear yepakati: 356 macalorie, 68.2 gramu carbs, 22.5 gramu fiber, 18 gramu protein
• Lemon-soy edamame bhari mbiya: 541 macalorie, 62.4 gramu carbs, 14.5 gramu fiber, 21.9 gramu protein
• Strawberry banana sipinashi smoothie uye gumi nemaarumondi akasvibirira: 414 macalorie, 48.1 gramu carbs, 10.4 gramu fiber, 19.2 gramu protein
• Huku yakakangwa (kana tofu), beet, apuro, sipinashi saladhi: 460 macalorie, 39.4 gramu carbs, 8.3 gramu fiber, 34.3 gramu protein
• Mexican tempeh quinoa saladhi ine kapu imwe yemaraspberries: 417 macalorie, 60 gramu carbs, 17.8 magiramu faibha, 18.9 magiramu mapuroteni

Ziva Izvi

Unoyeuka Thanksgiving? Haisi iyo turkey chete inoita kuti unzwe kuneta-inyaya yekuti iwe ungangodaro wakadya maviri (kana kupfuura!) Kudya kwakakosha chikafu pane imwechete kugara. Chengeta kudya kwemasikati kusvika pakati pe400 ne500 macalorie uye muviri wako hauzoneti kubva pakushanda nguva yakawandisa kugaya mazana emamwe macalories panguva imwe chete. Imwai mvura kana seltzer pachinzvimbo chesoda kuti uchengetedze zana macalorie, sarudza michero chaiyo pamusoro pemuto wemichero yeakawedzera fiber, uye usakanganwe nezvezvakawedzerwa kunge chidimbu chechizi icho iwe chawakawedzera kune sammy yako, iro bhegi remachipisi, uye post- kudya kwemasikati Starbucks latte kana cookie-iwo anoverengera!

Ita izvi

Kugaya chikafu chako kunotora simba, saka batsira zvinhu pamwe nekutora pfupi kufamba maminetsi gumi nemashanu mushure mekudya kwako. Zvidzidzo zvinoratidza kuti mushure mekudya kwekudya hakusi kungovandudza kudya, asiwo kunobatsira kujekesa glucose kubva muropa, kuderedza mushure mekudya kweshuga yeropa. Hazvitore zvakawanda; Maminetsi gumi nemashanu kusvika makumi maviri anokwana. Unogona kutora rwendo rupfupi kuenda kupaki kana cafe, unakirwe nekudya kwako kwemasikati, wobva wafamba uchidzoka. Uyezve iyo endorphins yakaburitswa kubva padiki kuputika kwekurovedza muviri inogona zvakare kubatsira kujekesa musoro wako uye kukuita kuti unzwe wakawedzerwa simba.

Ongororo ye