14 Chirwere cheshuga-Shamwari Svutugadzike cheVanhu Vari Kuenda

Zvemukati

• Sip usati wadya
• Tora kick ne caffeine
• Verenga carbs ako
• Tora zvikafu zvekugadzirira

Kubata-uye-kuenda kunwa chikamu chehupenyu hwedu hwakabatikana, hwemazuva ano. Asi nekuda kwekuti inokurumidza uye nyore hazvireve kuti haigone kuve hutano. Ita shuwa kuti muviri wako uri kuwana chaiyo mafuta - panguva yakakodzera.

Kana iwe wakaita sevanhu vazhinji veAmerica mazuva ano, iwe unowanzozviwana iwe uri pakati pebasa rako rakabatikana uye wakareba kuita-rondedzero inoda imwe mhando yekutora-me-up iwe uchiri kubatikana kubva kuhofisi kuenda kune dzimwe nzvimbo kuenda kuchikoro kumagariro. mashandiro.

Kubika snacking ingave nzira huru yekuwedzera simba rako. Asi kana uine rudzi rwechipiri chirwere cheshuga, rudzi rwechikafu chekudya chaunosarudza chakakosha zvakanyanya nekuti chingangobatsira kudzikamisa huwandu hweropa rako kana kukonzeresa spike isingadiwe.

Kunyangwe zvichibatsira kuronga chikafu pachine nguva, hazvisi zvechokwadi kufunga kuti zvekumhanyisa zvekudya zvekudya hazvingamboitika. Iwe unoda kuve nechokwadi chekukudza yako nzara cues uye kudya kana iwe uine nzara, kunyanya kana angave ari matatu kana anopfuura maawa kubva pakudya kwako kwekupedzisira.

Muchokwadi, chimwe chezvinhu zvinokuvadza iwe chaunogona kuita kune yako metabolism uye mwero wehuga yeropa kuzvidzivirira pachako kudya kana iwe uine nzara zvechokwadi. Kazhinji kazhinji kupfuura izvi, izvi zvinotungamira mukunyanyisa pakudya kunotevera uye zvinogona kukonzera yakaderera ropa glucose (hypoglycemia) uye inononoka metabolism munguva ino.

Zvese izvi zvichitaurwa, zvidyiwa zvinogona uye zvinofanirwa kuve zvine hutano chaizvo, zvinonakidza, uye zvinovaka chikamu che chero chirongwa chezuva nezuva chekudya. Heano matipi mana ekuti ungazviita sei nemazvo, pamwe ne14 yezvangu zvandinoda pane-the-go zvinwiwa!

Sip usati wadya

Usati wanyorova, ita shuwa kuti iwe wakanyoroveswa. Kushaya mvura mumuviri kunogona kuturikirwa zvisizvo senzara, saka kuve nechokwadi chekuti wanga uchinwa mvura yakakwana zuva rese kuchakubatsira kuterera muviri wako nezvazvinoda.

Kana usina chokwadi kuti imvurai yaunoda, tanga nekuvavarira kunwa hafu yehuremu hwemuviri wako muma ounces emvura zuva rega rega.

Tora kick ne caffeine

Kunyangwe paunenge uchinwa mvura yakawanda, unogona kunge uchitsvaga kuwedzera kwesimba.

Kafeini inodya haina kukanganisa mwero wehuga yeropa, uye, zvisinei nekutenda kwakakurumbira, haigone kukuodza mvura. Kunyangwe iine hunyoro diuretic mhedzisiro, iwe hauna chaunonetseka nezvacho sekureba sekunge iwe uchinwa zvimwe zvinwiwa.

Saka, kana uchiida, funga izvi zvakaderera-makabhohaidhiretsi zvinwiwa zvine caffeine:

• inopisa kana iced nhema kana girini tii
• latte ine almond inotapira kana mukaka wekokonati
• espresso kupfura
• inopisa kana iced kofi nhema (wedzera dash yesinamoni kana vanilla kana zvichidikanwa)

Verenga carbs ako

Tevere, funga kuti yakatora nguva yakareba sei kubva pakudya kwako kwekupedzisira. Kana anga asingadarike maawa maviri kusvika matatu, iwe unozoda sarudza yakaderera-carb tudyo, zvirinani isingasviki magiramu gumi nemashanu emakabohydrate. Tarisa pane mapuroteni epamoyo, mafuta ane hutano, uye miriwo isingaite starchy.

Mienzaniso inosanganisira:

• tambo chizi
• 1 kusvika 2 mazai akaomeswa
• ¼ mukombe guacamole uye 1 kusvika 2 makapu veggies
• 1 imwe yemakungu ako aunoda (maarumondi, walnuts, pistachios, nezvimwewo)
• ½ mukombe wakachengetedzwa edamame

Kana anga ave maawa matatu kana mana kubva pakudya kwako kwekupedzisira uye / kana iwe uchiziva kuti chikafu chako chinotevera chakanonoka, ive shuwa kuisa imwe chete yekushandira makabhohaidhiretsi (15 gramu) kuwedzera kune protein yako uye / kana mafuta.

Mienzaniso inosanganisira:

• 6 maununura akajeka yoghuriti yeGreek yakazara ne ½ mukombe ma briji uye 1 kikapu yeti nzungu dzako dzaunofarira
• 1 diki apuro uye ¼ mukombe nzungu kana 2 mashupuni nati ruomba rwesarudzo
• ¼ mukombe hummus, 1 ounce chizi, uye 1 mukombe waunoda veggies
• 1 mukombe koteji chizi uye ¼ mukombe wakatemwa chinanazi
• avocado toast kana ½ sangweji pane yakazara gorosi chingwa

Tora zvikafu zvekugadzirira

Mazhinji esarudzo dziri pamusoro anogona kuwanikwa zviri nyore muzvitoro zviri nyore, maresitorendi, uye zvitoro zvekofi. Pazvinokwanisika, tarisa sarudzo pamberi penguva - padyo nehofisi yako kana dzimwe nzvimbo dzaunogara uchiita - kuti uve neruzivo rwekuti chii chinotora zvekudya zvinonaka.

Maketani mazhinji anozivikanwa (saStarbucks) anopawo epamberi e "snack packs" ayo anopa combo yemichero, chizi, uye nzungu.

Uchishandisa aya marongero akareruka, unogona kusarudza chikafu chinopa simba uye chinogutsa chakakodzerwa iwe chero nguva, chero kupi. Kuziva chakanakira ropa rako glucose kuchakupa simba rekuita sarudzo dzinopa hutano hwako hwese.

Hazvina mhosva kuti unozviwana wakabatikana sei, sarudzo yekubata-uye-kuenda ine hutano ichagara ichiwanikwa pamunwe wako!

Lori Zanini, RD, CDE, inyanzvi inozivikanwa munyika, inopa mubairo wezvokudya uye nyanzvi yekudya. Semunhu akanyoreswa kudya chikafu uye akasimbiswa mudzidzisi weshuga, iye anobatsira vamwe kudzidza mashandisiro echikafu kushandisa shuga yavo yeropa uye nekuvandudza hupenyu hwavo! Iye ndiye munyori we "Idya Chaunoda Chirwere cheshuga Cookbook" uye "Iyo Diabetes Cookbook uye Chikafu Chirongwa cheVachangobva Kuongororwa." Tsvaga zvimwe zvihombe cheshuga zvinovaka muviri zviwanikwa uye mabikirwo pawww.LoriZanini.com uye www.ForTheLoveOfDiabetes.com.