Zakudya Zakudya Zakudya 12 Zolimbitsa Thupi, Malinga ndi Madokotala

Zamkati

• Zomwe Muyenera Kuziyang'ana Pazakudya Zathanzi Zochepetsa Kuwonda
• Zakudya Zabwino Kwambiri Zogulitsira Kusitolo Zochepetsa Kunenepa
• Chickpeas wokazinga
• Pepitas ndi Applesauce
• Flaxseed Crackers ndi Kufalitsa
• Zipatso ndi Mtedza Granola Mabala
• Mapaketi a Oatmeal Osatsekemera
• Zokhwasula-khwasula Zapamwamba Zopangira Panyumba Zochepetsa Kuwonda
• Raspberries ndi Walnuts
• Mazira Ophika ndi Tchizi
• Greek Yogurt ndi Zipatso
• Masamba Osaphika ndi Dipatimenti Yachiweto
• Madeti a Medjool Okhala Ndi Batala la Nut
• Mapuloteni akamwe zoziziritsa kukhosi Bokosi
• Onaninso za

Sindidzakukondani: Kukwaniritsa zolinga zanu, kaya kuchepetsa thupi kapena kudya zakudya zathanzi, kungakhale kovuta. Kukhazikitsa zolinga izi kumamveka ngati gawo losavuta. Kumamatira kwa iwo osamva njala ndipo, ndingayerekeze kunena, kugonjetsedwa? Izi zitha kumveka ngati zosatheka, makamaka ngati mukudya zakudya zoletsa. Ndipo ngakhale, inde, kudya mu zoperewera za kalori ndichipilala chochepetsera thupi, kukhala wokhutira ndikukhutitsidwa ndikofunikanso. Kupanda kutero, mutha kumva kuti mukumanidwa kwambiri, ndipo pamapeto pake, kusiya zolinga zanu. Hei, zitha kuchitika - koma siziyenera kutero.

Lowani: zokhwasula-khwasula.

Upangiri wakale wazakudya ukhoza kukutsimikizirani kuti kudya pakati pa chakudya ndiye mdani wakufa wa kuwonda. Chenjezo la spoiler: Ayi. M'malo mwake, kupeza (mawu osakira!) Chakudya chopatsa thanzi kumatha kukuthandizani kuti mukhale ndi mphamvu ndikuthandizani kuti musayandikire magawo omwe amatengera kudya kwa Ben ndi Jerry pa chakudya chamadzulo. (Apanso, palibe chiweruzo - tonse tinakhalako ndipo, TBH, nthawi zina Theka Lophika ndi ndendende zomwe mukufuna.)

Tsopano, sizakudya zilizonse zopangidwa ndizofanana - ndipo izi ndizowona makamaka pokhudzana ndi kukwaniritsa zolinga. Chifukwa chake ...

Zomwe Muyenera Kuziyang'ana Pazakudya Zathanzi Zochepetsa Kuwonda

Kutsitsimula mwachangu: Mapuloteni, fiber, ndi mafuta athanzi zonse zimawonjezera kukhuta kwa zakudya ndi zokhwasula-khwasula, zomwe zikutanthauza kuti mudzakhala okhuta komanso osamadya mopambanitsa, akutero Sheri Vettel, RD, katswiri wa kadyedwe wolembetsedwa ku Institute from Integrative Nutrition. . Atatuwa amapukusidwanso pang'onopang'ono kuposa chakudya chophweka, chomwe chimathandiza kuchepetsa shuga m'magazi, akuwonjezera. Onjezerani ma carbs azakudya zonse ndikusakaniza ndipo mukutsimikiza mtima kuti muchepetse shuga wamagazi (komanso kukwiya komanso zolakalaka zomwe zimadza nawo). (Zogwirizana: 14 Zinthu Zopenga Zomwe Anthu Amachita Kuti Aonjezere Mapuloteni Oonjezera Pazakudya Zawo)

Ngakhale mapuloteni, fiber, ndi mafuta athanzi ndizofunikira kwambiri pachakudya chokwanira, ndizofunikira pakudya kuti zikwaniritse zolinga zowonda. Izi ndichifukwa choti zimakusungani nthawi yayitali komanso kuchuluka kwama calories. (Kumbukirani: Kuchepetsa ma calories, ngakhale pang'ono, kungathandize kwambiri kukuthandizani kuti muchepetse thupi.) Mapuloteni, mwachitsanzo, amatenga nthawi yochuluka kuposa ma carbohydrate kuti agayidwe, kukusungani kuwirikiza kawiri pa kuchuluka kwa ma calories (onse awiri. kukhala ndi zopatsa mphamvu zinayi pa gramu), akutero Audra Wilson, RD, katswiri wodziwa zakudya zamafuta ku Northwestern Medicine Metabolic Health and Surgical Weight Loss Center ku Delnor Hospital. Mafuta athanzi amathandizanso kukhutira ndikuwonjezera makilogalamu asanu ndi anayi pa gramu, akuwonjezera.

Chigawo china chofunikira kuganizira, malinga ndi Vettel? Bio-individuality, aka lingaliro lakuti aliyense ali ndi zosowa zosiyana kapena zofunikira za zakudya. Mwachitsanzo, kuchuluka kwa mapuloteni omwe inu (vs., nenani, amayi anu) angafunike mosiyanasiyana kutengera msinkhu, thanzi lathunthu, komanso momwe angachitire masewera olimbitsa thupi, akufotokoza. Izi zikutanthauza kuti kwa anthu ambiri, kuyang'ana pa magalamu a fiber kapena mapuloteni sikofunikira kwenikweni.

"Ndimaperekanso kuganizira za kuchuluka kwa michere yomwe mumasankha, m'malo mongofuna kukhala ndi calorie," akutero Vettel. "Mverani thupi lanu kuti mudziwe mafuta ochuluka omwe mukufuna, ngati alipo, pakati pa chakudya."

Pamene inu chitani Pakufunika kena kake, Vettel amalimbikitsa kuti azidya zakudya zopatsa thanzi zomwe zimaphatikizapo ziwiri mwa izi: masamba, chipatso, njere yonse, mafuta athanzi, kapena mafuta owonda. "Lemekezani kuti zokhwasula-khwasula masiku ena zimakhala ndi zopatsa mphamvu zambiri kuposa zina, ndipo zili bwino," akutero.

Patsogolo, mndandanda wazakudya zabwino kwambiri zomwe zidagulidwa m'sitolo komanso zokometsera zokhazokha zomwe zimatsata ndondomekoyi, ndiye chinthu chokhacho chomwe muyenera kuchita kuti muzisunga ndikukhala okonzeka. (Yokhudzana: 14 Ophunzitsira Opanda Zolimbitsa Thupi Pambuyo pa Ntchito ndi Dietiti Amalumbira Mwa)

Zakudya Zabwino Kwambiri Zogulitsira Kusitolo Zochepetsa Kunenepa

Chickpeas wokazinga

Kudya mu chitoliro cha nandolo sikungamveke kukhala kosangalatsa, koma kusandutseni kuluma pang'ono ndipo kumakhala kopatsa thanzi m'malo mwa tchipisi. Ngakhale mutha DIY, Biena zimapangitsa kuti zikhale zosavuta ndi zikwama zawo zodyera (Gulani Icho, $ 13 paketi ya 4, amazon.com). "Amapereka magalamu asanu ndi atatu a mapuloteni ndi magalamu 8 a fiber ya ma calories pafupifupi 140 kuti akuthandizeni kuti muchepetse masana," atero a Bethany Doerfler, RD, katswiri wodziwika bwino wazakudya ku Northwestern Memorial Hospital. Zokhwasula-khwasula nazonso ndi "njira yabwino kwa iwo omwe ali ndi vuto la mtedza," akuwonjezera Doefler.

Pepitas ndi Applesauce

Olemera ndi magnesium yolimbikitsa mtima, pepitas - makamaka mbewu za dzungu popanda gulu (chipolopolo) - pangani chakudya chokwanira ngakhale mutakhala ndi zolinga zotani. Ingotengani izi Superseedz (Buy It, $23 for 6, amazon.com) mwachitsanzo: Ndi 2 magalamu a fiber, 7 magalamu a protein, ndi magalamu 12 amafuta athanzi mu 1/4 kapu yokha, ndizowoneka bwino pamwamba- nosh no. Kuti musankhenso ulusi wochulukirapo, sakanizani zoziziritsa kukhosi zowondazi ndi ma applesauce osatsekemera, osawonjezedwa shuga, akutero Doerfler.

Flaxseed Crackers ndi Kufalitsa

Ndi onse omwe amawononga msika, zimakhala zovuta kudziwa zomwe zili zoyenera kugula - ndiye kuti, mpaka pano. Nthawi yotsatira mukamafunafuna imodzi mwazakudya zopatsa thanzi zabwino kwambiri, sankhani malo ogulitsira omwe ali ndi fiber, monga mbewu za fulakesi, kuti musungebe nthawi yayitali. Doerfler amalimbikitsa a Mary's Gone Crackers Super Seed (Gulani, $ 27 paketi ya 6, amazon.com) kapena Flackers Flaxseed Sea Salt Crackers (Buy It, $ 5, thrivemarket.com), onse omwe "amaphatikizana bwino ndi batala, adaphwanya avocado , kapena tchizi, "akutero.

Zipatso ndi Mtedza Granola Mabala

Pankhani ya mipiringidzo ya granola, kumbukirani mawu atatu awa: khalani osavuta. Pewani anthu omwe ali ndi mndandanda wazowonjezera zambiri komanso shuga wambiri, m'malo mwake pitani kumabala okhala ndi zipatso zouma (monga masiku) ndi mtedza, popeza ali odzaza ndi ma fiber ndi mapuloteni, akutero Vettel. Yesani: KIND Blueberry Vanilla Cashew Bar (Buy It, $ 8, target.com), yomwe ili ndi magalamu 12 a mafuta, magalamu 5 a fiber, ndi magalamu 5 a protein. (Onaninso: Mabala a Granola Opanga Kwanyumba ndi Athanzi Kuti Apeze Bwino Popanda Kupita.)

Mapaketi a Oatmeal Osatsekemera

Palibe chifukwa choyimitsira oatmeal sitima mukamadya; sungani mwana woyipa uja tsiku lonse. Oatmeal ili ndi beta-glucan, fiber yosungunuka yomwe imatsitsa cholesterol ndipo, imathandizanso kuchepetsa chiopsezo cha matenda amtima, atero Doerfler. Ndipo CHIKWANGWANI chosungunuka chikakumana ndi madzi ndi madzi ena, chimapanga chinthu chonga gel chomwe chimapangitsa mtundu uwu wa fiber kudzaza - zimatenga malo athu m'mimba mwanu ndikuthandizira kupanga chopondapo pamene chimadutsa pagawo la GI. Sakanizani mapaketi amodzi oterewa pa tebulo lanu kuti mukhale kosavuta, kozizira, zokongola opindulitsa kuwonda-kuwonda akamwe zoziziritsa kukhosi. Sankhani mitundu yopanda maswiti, monga Trader Joe's Unsweetened Instant Oatmeal Packets (Buy It, $ 24 pamapaketi 16, amazon.com), konzekerani ndi mkaka wopanda mkaka (mkaka ungawonjezerenso mapuloteni), kenako chiphatikize zipatso. (Onaninso: Zomwe Zakudya Zakudya Zitha Kugula pa Trader Joe's ndi $ 30 Yokha)

Zokhwasula-khwasula Zapamwamba Zopangira Panyumba Zochepetsa Kuwonda

Raspberries ndi Walnuts

Kuphatikizika kwamphamvu kumeneku kumapangitsa imodzi mwazakudya zabwino kwambiri kuti muchepetse kunenepa, malinga ndi Vettel. Raspberries ali ndi fiber (8 magalamu pa chikho) ndipo walnuts waiwisi, wopanda mchere (pitani 1 oz) amadzaza ndi mafuta ndi mapuloteni kuti akhute. Kuphatikiza apo, ma walnuts amakhalanso ndi omega-3 fatty acids otupa, omwe atha kukhala othandiza kwambiri kuti mukwaniritse zolinga zanu, popeza kutupa nthawi zambiri kumakhudzana ndi kunenepa ndipo kumatha kupangitsa kuti muchepetse kwambiri, akufotokoza.

Mazira Ophika ndi Tchizi

"Chakudya chofulumira komanso chosavuta ndimakonda mazira awiri ophika kwambiri omwe ali ndi tchizi wazaka 1 oz, monga cheddar, parmesan, bleu, swiss, kapena brie," akutero Autumn Bates, C.C.N, katswiri wazachipatala ku California. Ndilo kuchuluka kwa mapuloteni ndi mafuta - pafupifupi magalamu 20 amtundu uliwonse - pafupifupi ma calories 270, akufotokoza. "Tchizi tachikulire timakhalanso ndi milingo yotsika kwambiri ya lactose yomwe ingachepetse vuto la GI."

Greek Yogurt ndi Zipatso

Chikho chimodzi cha yogurt wachi Greek chimapereka magalamu 12-14 a mapuloteni odzaza pafupifupi ma 80-120 calories, atero a Wilson. Fufuzani yogurt wachi Greek wopanda shuga kapena wopanda shuga, monga Chobani's Non-Fat Plain Greek Yogurt (Buy It, $ 6, freshdirect.com). Kuonjezera 1 chikho cha zipatso kumatenga chakudya chochepa chochepa kwambiri, mavitamini, ndi mchere, akutero Wilson. Ndipo kutsitsa zipatso za shuga (monga zipatso) kapena ndiwo zamasamba zitha kukuthandizani kuti muzimva kukhala okwanira osati ma calories ambiri, akuwonjezera.

Masamba Osaphika ndi Dipatimenti Yachiweto

Nthawi zina chakudya chimangokhala chotengera chodyera. M'malo mwa mapiko a nkhuku, pezani chikho chimodzi zophika zophika - mwachitsanzo kaloti, udzu winawake, kapena tsabola - wokhala ndi dizilo wosangalatsa. Zomwe muyenera kuchita ndikusakaniza 2 peresenti yamafuta achi Greek yoghurt ndi paketi yazakudya zokometsera (Buy It, $2, thrivemarket.com), akufotokoza Wilson. "Ndi chakudya chokwanira kwambiri chokhala ndi mafuta athanzi komanso zomanga thupi zambiri - pafupifupi magalamu 12 pa 4 oz," akuwonjezera. Ndipo ICYDK, ma veggies amawerengedwa kuti ndi imodzi mwazakudya zabwino zokhazokha (komanso, TBH, zokhwasula-khwasula zokhazokha) chifukwa mutha kuzidya zambiri chifukwa cha ma calorie ambiri - kuphatikiza, amatenga malo m'mimba mwanu, ndikupanga (kukhuta) kumva, ndikupatseni michere yambiri.

Madeti a Medjool Okhala Ndi Batala la Nut

Olemera pomenyana ndi antioxidants, masiku ndi chakudya chokwanira pambuyo pa chakudya (kapena ngakhale pakati-chakudya) kuti akwaniritse dzino lanu lokoma. Simukuwoneka kuti mukukankha zokhwasula-khwasula? Yesani kusinthanitsa Sour Patch Kids yanu yazipatso zokoma mwachilengedwe kapena kuyesayesa pang'ono. Madeti apamwamba a 2-3 okhala ndi batala wa nati, omwe mapuloteni ake ndi mafuta athanzi amapanga chakudya chowonjezera chokhutiritsa. Mutha kuyesa ngakhale kuziziritsa izi ngati mumakonda kuzizira. (Mutha kuyesanso imodzi mwazakudya zotsekemera zathanzi kuti muchiritse chikhumbo chanu.)

Mapuloteni akamwe zoziziritsa kukhosi Bokosi

Ngakhale pali matembenuzidwe omwe alipo ku Starbucks - omwe Bates amalimbikitsa ngati mukuthawa - komanso kuchokera ku golosale, mutha kusunga ndalama (ndi zowonjezera) popanga bokosi lanu la mapuloteni. Yambani ndi ma cubes ochepa a tchizi (~ 1-2 oz) kapena nyama yowonda (~ 2-3 oz), onjezerani pafupifupi 1/4 chikho cha amondi kapena pistachio, ndikumaliza ndi chikho chimodzi cha mphesa kapena zipatso, anatero Wilson. Chakudya chochepa chochepa chochepa chimakhala ndi trifecta: fiber, mapuloteni, ndi mafuta abwino. Koposa zonse mutha kusakaniza zokonda ndi zosankha tsiku lililonse.

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