Ike Gwụchara Mgbe I risịrị nri? Nke a bụ ihe kpatara ya

Ndinaya

• Nyochaa maka

Oge nri ehihie na-agbagharị gburugburu, ị nọdụrụ ala rie nri, n'ime nkeji iri abụọ, ike ike gị na-amalite ịla n'iyi, ị ga-alụ ọgụ ka itinye uche na imeghe anya gị. Enwere ihe ole na ole kpatara ike gwụrụ gị ma ọ bụ dị umengwụ mgbe nri ehihie gasịrị, mana site na mgbanwe ole na ole, ị ga-amalite inwe mmetụta zuru oke na mgbakasị ahụ.

Rie Nke a

Nri dị elu na ndepụta glycemic (carbs na-ebuli ọkwa shuga dị n'ọbara gị) bụ nnukwu ihe ọ bụla ka glucose dị na nri ndị a na-apụta ngwa ngwa, na-eme ka ọkwa insulin mụbaa. Ha nwere ike ibido mee gị ka ọ dị elu ma nwee ume, mana mgbe shuga hapụrụ n'ọbara gị, ị ga-ahụ ike ikuku oh-a maara nke ọma. Nri ndị nwere ndepụta glycemic dị elu gụnyere nri a na-edozi na nri ndị nwere carbs a nụchara anụcha dị ka achịcha ọcha, pasta, osikapa ọcha, bagels, cereals fiber dị obere, crackers na pretzels, ngwaahịa esi nri, yana oatmeal ozugbo, russet na poteto dị ụtọ. , ihe ọ juiceụ juiceụ, soda, na ihe ijuanya, ụbọchị, egusi, painiapulu, mịrị, na unere.

Ọ kacha mma ịwụsa sandwiches achịcha ọcha, kechie, na pasta kpamkpam wee gaa achịcha ọka zuru oke ma ọ bụ ezigbo mkpụrụ osisi dị ka quinoa ma ọ bụ ọka bali, ma ọ bụ ọ bụrụ na ị rie ha, jide n'aka na ejikọtara ha na protein (20 ruo 30 grams ) na ezigbo carbs (50 ruo 65 g nke mkpokọta carbs) na eriri (gram asatọ ma ọ bụ karịa) dị na akwụkwọ nri na mkpụrụ osisi. Nke a bụ ụfọdụ echiche nri ehihie zuru oke.

• Hummus na Sanwichi veggie na achịcha ọka zuru oke na apụl ọkara: calorie 430, gram 69.2 carbs, fiber gram 16.8, protein gram 12.9
• Nduku ụtọ a ṅara n'ọkụ, nwa bean, na salad quinoa: calorie 484, gram 63.5 carbs, gram 12.6 fiber, protein 15.8 grams.
• Salad ọkụkọ sesame nwa kale na ọkara iko blueberries: calorie 456, gram 69.9 carbs, fiber 10.8 grams, protein 30.3 grams.
• Veggie burrito nnukwu efere na itoolu salted cashews: 466 calories, 62.9 grams carbs, 11.1 grams fiber, 24.1 grams protein.
• Maple-cumin tofu na farro: 381 calorie, 62.4 grams carbs, gram 11.4 fiber, protein 18.3 grams.
• Ofe ofe lentil butternut nwere pear na -ajụ: calorie 356, carbs 68.2 grams, eriri gram 22.5, protein gram 18
• Nnukwu efere ọka bred nke lemon-soy: calorie 541, carbs 62.4, eriri gram 14.5, protein gram 21.9.
• Strawberry banana spinach smoothie na 12 raw almọnd: 414 calories, 48.1 grams carbs, 10.4 grams fiber, 19.2 grams protein.
• Ọkụ ọkụ (ma ọ bụ tofu) ghere eghe, biiti, apụl, akwụkwọ nri akwụkwọ nri: kalori 460, gram 39.4 gram, eriri gram 8.3, protein 34.3 g
• Salad tempeh quinoa nke Mexico nwere otu iko raspberries: calorie 417, carbs 60 gram, fiber 17.8 grams, protein 18.9 grams

Lezienụ anya na nke a

Cheta Ekele? Ọ bụghị naanị toki na-eme ka ike gwụ gị - ọ bụ eziokwu na ị riela nri abụọ (ma ọ bụ karịa!) nri n'otu oche. Nọgidenụ na -eri nri ehihie n'etiti kalori 400 na 500 na ahụ gị agaghị ada mbà site n'ịrụ ọrụ oge ọrụ iji gwuo ọtụtụ narị kalori n'otu oge. Na-aṅụ mmiri ma ọ bụ seltzer kama soda iji chekwaa calorie 100, họrọ ezigbo mkpụrụ n'elu ihe ọṅụṅụ mkpụrụ osisi maka eriri agbakwunyere, ma echefula banyere ihe ndị ọzọ dị ka ibe cheese ahụ ị gbakwunyere na sammy gị, akpa nke ibe, na post- nri ehihie Starbucks latte ma ọ bụ kuki - ndị ahụ na-agụkwa!

Mee Nke a

Ịgbari nri gị na -ewe ume, yabụ nyere aka na -enyere gị aka site na ịga obere ije nkeji iri na ise ka e risịrị nri gị. Nnyocha na-egosi na ịgagharị nri mgbe ọ bụghị naanị na-eme ka mgbaze dị mma, kamakwa ọ na-enyere aka ikpochapụ glucose n'ọbara, na-agbada ọkwa shuga dị n'ọbara mgbe nri gasịrị. Ọ naghị ewe nnukwu ihe; Nkeji 15 ruo 20 ezuola. Ị nwere ike were obere oge gaa n'ogige ntụrụndụ ma ọ bụ cafe, rie nri ehihie gị, wee laghachi azụ. Na mgbakwunye na endorphins ndị a napụtara site na obere mgbatị ahụ nwekwara ike inye aka kpochapụ isi gị ma mee ka ahụ dịkwuo gị mma.

Nyochaa maka