Njira Zosavuta Zodzichotsera Shuga

Zamkati

• Sungani misinkhu ya shuga m'magazi
• Konzani chakudya chanu chamawa usiku
• Phatikizani zipatso zotsika za glycemic mungolo yanu yogulira
• Khumbani moyo wathanzi m'malo modya mosamalitsa
• Onaninso za

Zikuwoneka kuti akatswiri ndi atsogoleri olankhula kulikonse akulalikira za ubwino wodula shuga m'zakudya zathu. Kuchita zimenezi kumanenedwa kuti kumapangitsa kuti ubongo ukhale wabwino, thanzi la mtima komanso kuchepetsa chiopsezo cha dementia kwa nthawi yaitali. Tidalankhula ndi Nikki Ostrower, katswiri wazakudya komanso woyambitsa NAO Nutrition kuti amupatse malangizo osavuta komanso othandiza amomwe mungachepetsere kudya shuga.

Sungani misinkhu ya shuga m'magazi

Ngati ndinu munthu wam'mawa, zitha kukhala zosavuta kuti muzolowere kugona pabedi, kuponyera zovala zanu zolimbitsa thupi, ndikupita mkalasi musanadye. Koma kugwira ntchito yopanda mafuta kumatha kuchititsa kuti shuga wamagazi anu agwe ndipo posachedwa muzisankha zovuta m'kalasi. "Zitha kukhala zosavuta, koma chakudya cham'mawa ndiye chakudya chofunikira kwambiri patsiku," akutero Ostrower. Amalimbikitsa kudya zakudya zabwino, zomanga thupi kwambiri monga mazira owira mwakhama kapena yogurt wachi Greek musanatuluke pakhomo kuti mukwaniritse shuga wamagazi ndikuchepetsa zilakolako.

Konzani chakudya chanu chamawa usiku

Ostrower akuwonetsa oats usiku ngati njira yosavuta yosungiramo nthawi zambiri m'mawa wanu. Posintha kuchokera kuzinthu zogulira sitolo kupita kuzinthu zogulidwa m'sitolo, mumapewa shuga wokonzedwanso womwe nthawi zambiri umatsagana ndi oatmeals wamitundu yosiyanasiyana. Ndipo pokonzekeratu pasadakhale, mumadzikonzekeretsa kuti mupambane ngakhale pamasiku otanganidwa.

Zomwe timakonda: Phatikizani mbewu za chia, oats odulidwa ndi chitsulo, sinamoni, apulo imodzi yosenda, ndi chikho chimodzi cha mkaka wa amondi. Sakanizani ndikusiya firiji usiku wonse. Maola asanu ndi atatu pambuyo pake ndipo voila! Muli ndi apulo wa caramel mu kapu!

Phatikizani zipatso zotsika za glycemic mungolo yanu yogulira

Yamatcheri, mapeyala, ndi manyumwa onse ali odzaza ndi antioxidants ndipo amalepheretsa spikes mu shuga wamagazi, kukhutitsa dzino lanu lokoma, ndikusunga zilakolako zanu za shuga.

Mosiyana ndi izi, zakudya zopatsa shuga kwambiri kapena chakudya chambiri chambiri chimakulitsa kuchuluka kwama glucose m'magazi anu. Ma carbs si onse amdima komanso owopsa, komabe, chifukwa amatha kuthandizira kuchira msanga pambuyo pochita masewera olimbitsa thupi. Ingokumbukirani, kusamala ndikofunikira!

Khumbani moyo wathanzi m'malo modya mosamalitsa

"2017 ndiyokhudzana ndi moyo, m'malo mokambirana," akutero Ostrower. Kufunafuna zakudya zopatsa thanzi m'malo mopatsa kalori wopanda kanthu, ndizosavuta zolinga zomwe mungafune kuzikwaniritsa, kuposa kungochotsa shuga ozizira. Yambani pang'ono ndikusintha pang'ono.

Yolembedwa ndi Victoria Lamina. Uthengawu udasindikizidwa koyamba pa blog ya ClassPass, The Warm Up. ClassPass ndi umembala wamwezi uliwonse womwe umakugwirizanitsani ndi ma studio opitilira 8,500 padziko lonse lapansi. Kodi mwakhala mukuganiza zakuyesera? Yambani tsopano pa Base Plan ndikupeza makalasi asanu mwezi wanu woyamba $ 19 yokha.

Onaninso za