Iri nri Kwesịrị Ekwesị!

Ndinaya

• Nyochaa maka

Onye isi mgbatị ahụ Lake Austin Spa Resort Lora Edwards, MSE, R.D., na -atụ aro ịchepụta atụmatụ nri site na iji tebụl Smart Foods sitere na Body for Life for Women (Rodale, 2005) nke Pamela Peeke, MD, MPH, onye otu kọmitii ndụmọdụ ndụmọdụ. Nkà ihe ọmụma dị n'azụ mmemme a bụ ịnweta ngwakọta nke protein, carbs na abụba dị mma na nri ọ bụla ka ị na-eju afọ.

Iji mepụta nri nke gị, họrọ otu ihe nke ọ bụla site na Otu A, B na C, na-agbakwunye mgbakwunye akwụkwọ nri na-abụghị starchy sitere na Group B (dị ka broccoli ma ọ bụ karọt) opekata mpe ugboro abụọ n'ụbọchị. Jide n'aka na ị na-eri ihe ọ bụla awa anọ ma ọ bụ karịa.

Otu A: Smart Protein

Àkwá, chiiz na mmiri ara ehi nwere abụba

Chiiz, ọkụ ma ọ bụ enweghị abụba, 2 oz.

Yogọt dị obere, 8 oz.

Akwa zuru oke, 1

Akwa ọcha, 3 ma ọ bụ 4

Ndị na-anọchite akwa, 1/3-1/2 iko

Cheese chiiz dị obere, iko

Lowfat (1%) ma ọ bụ mmiri ara ehi na-enweghị abụba, 8 oz.

cheese ricotta na-enweghị abụba, 1/3 iko

Azụ (4 oz.)

Azụ okpo

Haddock

Salmọn

Shellfish (oyi, crab, lobster)

Tuna

Anụ ma ọ bụ anụ ọkụkọ (3-4 oz.)

Ọkụ ọkụ na -enweghị akpụkpọ anụ ma ọ bụ ara toki

Anụ ezi ma ọ bụ anụ ezi

Anụ anụ na-esi nri, dị ka ham

Nri soy/ihe nnọchi anụ

anụ ọkụkọ soy, 1

Soy burger, 1

Nkịta na-ekpo ọkụ soy, 1

Soy cheese, 2 oz.

Mmiri ara ehi, 8 oz.

Mkpụrụ soy, 1/4-1/3 iko

Tofu, 4 oz.

Otu B: Carbohydrates Smart

Akwụkwọ nri (1/2 iko esi nri ma ọ bụ 1 cup raw)

Atịchok

Asparagus

Agwa

Brọkọlị

Brussels pulitere

Kabeji

Karọt

Kọlịflawa

Celery

Ọka (starchy)

Kukumba

Agwa griin

Ose akwụkwọ ndụ akwụkwọ ndụ

Letus

Mushrooms

Eyịm

Peas (starchy)

Poteto, ụtọ (starchy)

Ugu

Akwụkwọ nri

Skwọsh

Tomato

Zukini

Mkpụrụ osisi (1 mkpụrụ osisi ma ọ bụ 1 iko tomato ma ọ bụ egusi eghe)

apụl

Mkpụrụ osisi (strawberries, blueberries)

Mkpụrụ osisi Citrus (oroma, mkpụrụ osisi grepu)

Mkpụrụ osisi a mịrị amị, iko 1/4

Anyụ, cantaloupe

Oke ọka

Achịcha ọka zuru oke, 1 iberibe

Akpa ọka wheat, pita ma ọ bụ ihe mkpuchi, 1/2

Osikapa aja aja nke steamed, 1/2 iko esiri ya

osikapa ọhịa a na-esi nri, 1/2 iko esiri ya

Oatmeal, 1/2 iko esiri ya

Barley, 1/2 iko esi nri

Otu C: Smart Fats

Ube oyibo, 1/4

Akụ: 15 almọnd, ahụekere 20, 12 walnut halves (nwere ike ịgụta dị ka Smart Proteins)

Mmanụ oliv, 1 tablespoon

Mmanụ Canola, 1 tablespoon

Safflower mmanụ, 1 tablespoon

Nri Smart

Akụkụ 1/2 nke Protein Smart ọ bụla yana akụkụ 1/2 nke Smart Carb ọ bụla

1 tablespoon nut bọta na celery ma ọ bụ na 1 sliced ​​apụl

Veggie ọ bụla enweghị starchy, oge ọ bụla

1/2 akụkụ mkpụrụ agwakọta na 1/2 akụkụ nke mkpụrụ osisi mịrị amị

1/2 bagel ọka wheat na humus niile

Nri ratụ ratụ (wepụ ma ọ bụ rie ntakịrị)

Ihe oriri esichara: shuga ọcha, pasta ọcha, kuki, ibe, achịcha achịcha,

mmanya swiiti, soda

Anụ edozi: Bologna, nkịta na-ekpo ọkụ, soseji

Anụ uhie zuru oke, mmiri ara ehi na cheese (abụba juru eju)

Nri ọ bụla nwere abụba trans

Nyochaa maka