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Nthawi yachakudya chamasana imazungulira, mumakhala ndikudya, ndipo mkati mwa mphindi 20, mphamvu zanu zimayamba kuchepa ndipo muyenera kumenya nkhondo kuti muyang'anire komanso kuyang'ana maso anu. Pali zifukwa zingapo zomwe zimakupangitsani kutopa kapena kufooka mukatha nkhomaliro, koma mutasintha pang'ono, mudzayamba kumva kuti muli ndi mphamvu komanso kupopa.

Idyani Izi

Zakudya zomwe zili pamwamba pa glycemic index (carbs yomwe imakulitsa shuga m'magazi anu) ndi ma no-nos akulu chifukwa shuga wazakudyazi amatulutsidwa mwachangu, ndikupangitsa kuti insulin iziyenda. Poyamba atha kukupangitsani kumva kuti muli ndi mphamvu komanso mphamvu, koma shuga akatuluka m'magazi anu, mudzakumana ndi mphamvu yowopsa ija. Zakudya zomwe zili ndi mndandanda wa glycemic zimaphatikizira zakudya zopangidwa ndi zakudya zopangidwa ndi ma carbs oyenga ngati mkate woyera, pasitala, mpunga woyera, bagels, mapira ochepa, ma crackers ndi ma pretzels, zinthu zophika, komanso oatmeal, russet ndi mbatata , madzi, soda, ndipo modabwitsa, madeti, mavwende, chinanazi, zoumba ndi nthochi.

Ndi bwino kudumpha masangweji a mkate woyera, zokutira, ndi pasitala ndikupita kukagula mkate wathunthu kapena mbewu zenizeni monga quinoa kapena balere, kapena ngati mudya, onetsetsani kuti zaphatikizidwa ndi mapuloteni (20 mpaka 30 magalamu). ) ndi ma carbs abwino (50 mpaka 65 magalamu a carbs onse) ndi ma fiber (eyiti magalamu kapena kupitilira apo) omwe amapezeka muzanyama ndi zipatso. Nawa malingaliro abwino a nkhomaliro.

• Sangweji ya Hummus ndi veggie pa mkate wopangidwa ndi tirigu wokhala ndi apulo wapakatikati: makilogalamu 430, magalamu 69.2 magalamu, 16.8 magalamu a fiber, 12.9 magalamu mapuloteni
• Mbatata yokazinga, nyemba zakuda, ndi saladi ya quinoa: ma calories 484, magalamu 63.5 ma carbs, 12.6 magalamu a fiber, 15.8 magalamu mapuloteni
• Baby kale sesame nkhuku saladi ndi theka chikho cha blueberries: makilogalamu 456, 69.9 magalamu carbs, 10.8 magalamu fiber, 30.3 magalamu mapuloteni
• Chombo cha Veggie burrito chokhala ndi ma cashews asanu ndi anayi amchere: ma calories 466, 62.9 magalamu a carbs, 11.1 magalamu a fiber, 24.1 magalamu mapuloteni
• Mapulo-chitowe tofu ndi farro: 381 calories, 62.4 magalamu carbs, 11.4 magalamu a fiber, 18.3 magalamu mapuloteni
• Msuzi wa Butternut squash lentil ndi peyala yapakati: 356 calories, 68.2 magalamu a carbs, 22.5 magalamu fiber, 18 magalamu mapuloteni
• Ndimu-soya edamame balere mbale: makilogalamu 541, 62.4 magalamu carbs, 14.5 magalamu a fiber, 21.9 magalamu mapuloteni
• Strawberry nthochi sipinachi smoothie ndi 12 amondi yaiwisi: 414 zopatsa mphamvu, 48.1 magalamu carbs, 10.4 magalamu fiber, 19.2 magalamu mapuloteni
• Nkhuku yophika (kapena tofu), beet, apulo, sipinachi saladi: makilogalamu 460, 39.4 magalamu a carbs, 8.3 magalamu a fiber, 34.3 magalamu mapuloteni
• Saladi ya ku Mexican tempeh quinoa yokhala ndi chikho chimodzi cha raspberries: 417 calories, 60 magalamu a carbs, 17.8 magalamu fiber, 18.9 magalamu mapuloteni

Dziwani Izi

Mukukumbukira Thanksgiving? Sikuti ndi Turkey yokha yomwe imakupangitsani kuti mukhale otopa-ndikuti mwina mwadya chakudya chambiri (kapena kupitilira apo) chakudya nthawi imodzi. Muzidya nkhomaliro pakati pa ma calories 400 ndi 500 ndipo thupi lanu silidzatopa chifukwa chogwira ntchito nthawi yochulukirapo kuti mugayenso ma calories owonjezera nthawi imodzi. Imwani madzi kapena seltzer m'malo mwa soda kuti musunge ma calories 100, sankhani zipatso zenizeni kuposa madzi a zipatso kuti muwonjezere ulusi, ndipo musaiwale za zowonjezera monga kagawo kakang'ono ka tchizi komwe munawonjezera kwa sammy wanu, thumba la tchipisi, ndi positi- chakudya chamasana Starbucks latte kapena cookie-iwonso amawerengera!

Chitani Izi

Kugaya chakudya chanu kumafuna mphamvu, choncho thandizani zinthu poyenda pang'ono mphindi 15 mutadya. Kafukufuku akuwonetsa kuti kuyenda koyenda pambuyo pongodyetsa sikuti kumangothandiza kugaya chakudya, komanso kumathandizanso kutulutsa shuga m'magazi, kutsitsa shuga wambiri pambuyo pa chakudya. Sizitenga zambiri; Mphindi 15 mpaka 20 ndi zokwanira. Mutha kuyenda pang'ono kupita ku paki kapena ku cafe, kusangalala ndi nkhomaliro, kenako ndikubwerera. Kuphatikizanso ma endorphin omwe amamasulidwa atangoyamba kumene masewera olimbitsa thupi angathandizenso kuchotsa mutu wanu ndikupangitsani kuti mukhale olimba.

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