Iri nri ụtụtụ, karịsịa ma ọ bụrụ na ị nwere ọrịa shuga, ma ọ bụ na-agbalị ịkwụsị ibu dị mkpa. Ma, ịhọrọ ihe ị ga-eri nwere ike ịghọ aghụghọ. Ị ga-eri obere abụba, obere carbohydrate, nchịkọta nri? Inwe atụmatụ nwere ike inyere gị aka ịchekwa oge ma gbochie gị ịme nhọrọ na-adịghị mma.
Nnyocha e mere egosiwo na iri nri ụtụtụ dị arọ ma dị elu karị nwere ike inyere aka belata shuga na ọbara.
Ihe kpatara ya bụ na ụdị nri nri ụtụtụ a dị ntakịrị na carbohydrate. Ụfọdụ ndị na-arịa ọrịa shuga na-ahụ shuga ọbara dị elu n'ụtụtụ n'ihi na imeju na-agbaji sugar n'otu abalị na sel ndị ahụ pụkwara ịbụ ndị na-edozi ọgwụ insulin n'oge a.
Ọzọkwa, nchọpụta egosiwo na ndị shuga na-ebili mgbe ha risịrị nri nri ụtụtụ, okpukpu abụọ dị elu karịa mgbe nri ehihie gasịrị. Ọkwa dị elu (mgbe nri) shuga ọbara nwere ike ibute ọchịchọ carbohydrate n'ihi na, kama ịṅụ shuga maka mmanụ, ọ na-anọgide n'ime iyi ọbara ma ahụ chere na ọ dị mkpa iri shuga (ma ọ bụ carbohydrates) iji mee onwe ya. Ọmụmụ ihe ọzọ chọpụtara na ndị toro eto na-eto eto bụ ndị na-eri ihe dịka 50 g carbohydrate (dịka ọmụmaatụ, iko ọka 3/4 cup na 1 cup mmiri ara ehi na 1/2 banana) nri nwere ọnụ ọgụgụ kasị elu glucose (sugar) mgbe nri ụtụtụ, nke kachasị nta mgbe nri ehihie, na mgbe ọ na-eri nri abalị.
Ikekwe nke a bụ ezi ihe mere ị ga-eji na-eri obere nri ụtụtụ carbohydrate.
Ọ bara ezigbo uru. Ya mere, gbanye akpaba , ọka ọṅụṅụ, muffins, na pancakes, ma gbalịa otu n'ime nri nri ụtụtụ kachasị mma.
Nri Omelet ma ọ bụ Ncha Scramble
Ị nwere ike itinye ihe ọ bụla n'ime omelet. Iji iwepụta nri site na abalị gara aga bụ ụzọ dị mma isi mee ka ihe oriri gị dịkwuo mma, gbochie spoilage, ma mụbaa ọdịnaya gị na ụbụrụ iji nyere gị aka ijide.
Achịcha ndị a na-acha na-eme ka ọ bụrụ omelet.
- 1 iko nke akwụkwọ nri a ṅara n'ọkụ (hapụrụ eggplant, ose, na eyịm, gbanye ahịhịa Brussel ma ọ bụ asparagus - ma ọ bụ ihe ọ bụla i nwere)
- 1 egg nkochi ime akwa tinyere 2 akwa ndị ọcha
- 2 tablespoons cheese Parmesan
- 1 iko egusi ma ọ bụ tomato
Ntuziaka:
- Okpomọkụ na-abụghị mkpụmkpụ pan na ọkara okpomọkụ.
- Nri ehi na 1 teaspoon mmanụ oliv ma hichaa dị ọcha na akwa nhicha akwụkwọ (ịkwesiri ibu abụba ka nsen ghara ịrapara)
- Wunye ọcha ndị ọcha.
- Jiri nwayọọ na-agbanye otu ọnụ nke àkwá ahụ n'etiti etiti ahụ, mgbe ị na-agbanye pan ahụ iji kwe ka mmiri mmiri dị na mmiri na-agbanye n'okpuru. Tinyegharịa n'akụkụ nke ọzọ, ruo mgbe ọ na-enweghị mmiri fọdụrụnụ.
- Na-acha ọcha ndị ọcha ma na-esi nri ruo mgbe ọ na-enweghị akwa a na-emeghebeghị.
- Gbakwunye akwụkwọ nri a ṅara n'ọkụ na chiiz, buruzie otu ihu nke àkwá ahụ ma tụgharịa ya n'ofe na nke ọzọ, nke mere na ọbịara ọnụ ya. Esi nri ruo mgbe esiri ya ya, o kwesighi igbanari. Ị nwere ike ịgbanwe ya ma achọrọ.
- Jirinụ mkpụrụ osisi ọhụrụ.
Nri oriri: ~ calorie 300, 9.5 g abụba, 1.5 g abụba jupụtara, 120 mg sodium, 25 g carbohydrate, 14 g sugar, 7 g fiber, 18 g protein
Yogọt Ike ma ọ bụ Chale Cheese Perfait
Ditch na granola na mkpụrụ osisi syrup, ma jiri yogurt Gris dị ala (nke nwere obere carbohydrate na protein karịa yogọt ọ bụla) na mkpụrụ ọhụrụ ma ọ bụ nke oyi kpọnwụrụ maka protein dị elu, nnukwu eriri, nri ụtụtụ.
Top na mkpụrụ osisi a kụrụ maka crunch, flavor, protein na abụba dị mma. Nri ụtụtụ a dị mfe na-enye afọ ojuju.
- 6 ozg yogurt na-abaghị uru (ị nwere ike iji oke abụba iji zọpụta calorie na abụba ma ọ bụrụ na ịchọrọ ya ma ọ bụ * cheese cheese dị ala)
- 1 cup blueberries frozen * ma ọ bụ ọhụrụ (nwere ike iji raspberries, strawberries ma ọ bụ blakberị)
- 1/4 teaspoon vanilla wepụ ma ọ bụ ntụ ntụ
- 1/4 teaspoon pawuda
- 1 Tablespoon chopped unsalted walnuts (nwere ike sub maka almọnd, ugu osisi ma ọ bụ ihe ọ bụla ọzọ nut iche iche)
Ntuziaka: Naanị jikọọ ma nụ ụtọ!
* Mkpụrụ vaịn oyi na-esi na vaịn na-emepụta "mmiri sirop" mmiri nke na-eme dị ka ihe dị ụtọ
* Chiiz nwere ala bụ ihe dị mkpa nke sodium ma nwee ike ime ka sodium ọdịnaya dị n 'uzọrọ a dị ka ihe dị ka 500 mg.
Ihe oriri: ~ 250 calories, 8 g abụba, 2.5 g abụba jupụtara, 50 mg sodium, 28 g carbohydrate, 21 g sugar, 4 g eriri, 18 g protein
Akwukwo Ugo Akwukwo Uzo Ogwu
Avocado nwere obi dị mma nke na-enye afọ ojuju na eriri - ọ bụ nnukwu nnọchi maka Mayonezi na uto ụtọ na nsen.
- * 2 ike sie nsen
- 1 celery stalk (chopped)
- 1 scallion (chopped)
- 1/2 iko akwukwo nri
- 1/3 ube oyibo
- 1 ọka zuru oke nke obere ọka
Ntuziaka:
- Ike siri ike àkwá (nwere ike ime n'abalị tupu). Obụpde maka minit 10 n'ogo ma ka ịnọdụ ala. Rin na mmiri oyi.
- Nri nri ma ewepụta ya.
- Bee nsen ma gbakwunye ube oyibo, na akwụkwọ nri.
- Ejiri akwa na ncha na akwa na ngwakọta ngwakọta.
Ihe oriri: ~ 390 kalori, 20 g abụba, 3.5 g abụba abụba, 300 mg sodium, 30 g carbohydrate, 2 g shuga, 10 g eriri, 19 g protein
* Ọ bụrụ na ị nwere akụkọ ihe mere eme nke cholesterol dị elu ma chọọ iwelata abụba jupụtara na ị nwere ike iji ọcha ọcha. Debe akwa yolks na ọ bụghị ihe karịrị 4 kwa izu.
Ugu Quinoa Blueberry Bowl
Quinoa bụ ndepụta dị ala, nnukwu eriri, protein dị elu. Ọ bụ nnukwu mgbanwe maka oatmeal na bụ n'ezie gluten free. M tinye 100% ọcha ugu maka na-agbakwunye vitamin A, eriri na ekpomeekpo. Ugu bụ ihe oriri na-edozi ahụ .
Efrata
- 1/2 iko esie ya * quinoa (gụọ ntụziaka ngwugwu maka ntụziaka nri)
- 1/2 iko mmiri ara ehi almond mmiri a na-agwaghị agwa
- 1/4 iko 100% ọcha ugu puree
- 1/4 iko blueberries (oyi ma ọ bụ nke ọhụrụ)
- 1 teaspoon pawuda
- 1 teaspoon nutmeg
- 1 teaspoon vanilla wepụ
- 1/4 iko osisi ma ọ bụ almọnd
* Ị nwere ike dochie quinoa maka mkpụrụ akụkụ dum nke oke dịka oatmeal
Ntuziaka
- Cook quinoa dị ka ntụziaka ngwugwu na-eji mmiri. Ozugbo quinoa bụ fluffy tinye almond mmiri, ugu puree, pawuda, vanilla, nutmeg na tomato ma nwuo na flaxseed n'ala. N'elu elu osisi almọnd ma ọ bụ osisi waln.
Ozi nri: ~ calorie 355, 22 g abụba, 2 g abụba jupụtara, 80 mg sodium, 29 g carbohydrate, 7 g eriri, 10 g sugar, 10 g protein
Achịcha ahụekere nwere ikeekere na Strawberry Sanwichi
Kama nke a na-eme ka a na-eme ka a na-eme ka e nwee ntụ ọka bred ma ọ bụ ọka bred zuru ezu. Anụ ahụekere ahụekere na-enweta ọmarịcha na ọhụụ nke na-eme ka ọ bụrụ ihe na-atọ ụtọ. Iberibe ole na ole strawberries maka gbakwunyere eriri na uto. Nchịkọta protein na eriri ga-enyere gị aka ịnọgide na-enwe afọ ojuju na afọ ojuju.
Efrata:
- 1 nri ọka bred zuru ezu (jide n'aka na ọ dịkarịa ala 3 g nke eriri)
- 1 1/2 tablespoons niile na agwa agwaekere butter
- 1/2 iko sliced strawberries
Ntuziaka:
- Epee ihe na-emepụta ihe na-esi ísì ụtọ (Achọrọ m iji mmanụ kọmịnta mmanụ). Ọ bụrụ na ị ga-ahọrọ ka ị ghara iji ihe eji esi nri, griiz gwakọtara ya na butter butter ma ọ bụ mmanụ ezi aki oyibo ma hichapụ ya na akwụkwọ akwa akwụkwọ (ntanye abụba abụba). Tinye ube uhie na strawberries n'etiti udiri nri abuo na onu ogugu n'akuku nke obula ruo mgbe ejiri ya mee ihe.
Nri oriri: ~ calorie 290, 12 g abụba, .5 g abụba jupụtara, 380 mg sodium, 35 g carbohydrate, 8 g sugar, 8.5 g eriri, 10 g protein
* Ọ bụrụ na ịnweghị oge iji gụnye Sanwichi naanị rie nri na ụlọ okpomọkụ.
Nutty Berry Smoothie
Osisi bụ mkpụrụ osisi glycemic dị ala nke jupụtara na nri. Tinye protein zuru ezu na abụba dị mma na ị ga-enwe afọ ojuju na afọ ojuju mgbe e mesịrị. Dị ka ego, tinye ụfọdụ mkpụrụ osisi ma ọ bụ spinach maka vitamin na-edozi ahụ.
- 1 protein whey protein ntụ ntụ, protein soy, ma ọ bụ protein hemp (ọ bụghị ihe niile powders protein ka e kere hà.) Achọrọ ịhọrọ onye nwere shuga dị nta ma họrọ otu nke dị ọcha. Ọ dị m ka Tera's Whey Organic Grassfed)
- 1/2 obere akpa (3.5 ounces) nke obere ala ma ọ bụ vanilla Greek yogurt
- 4 oz nke mmiri ara ehi almond mmiri na-enweghị atụ (ị nwere ike iji mmiri ara ehi na-eme ka ọ bụrụ mmiri ara ehi, mmiri ara ehi aki oyibo ma ọ bụ mmiri ara ehi dị ka nchikota)
- 3/4 cup frozen blueberries
- 4 oz mmiri
- 3 na 4 ice cubes
- 1 teaspoon niile-eke ma ọ bụ organic almond butter (ị nwere ike dochie anya anyanwụ butter, cashew, ma ọ bụ obere peanut butter)
Tinye probiotic iji nyere aka kwalite ahụ ike.
Ihe oriri: ~ 340 kalori, 8 g abụba 1.5 g abụba abụba, 13 mg cholesterol, 463 mg sodium, 819 mg potassium, 31,5 g carbohydrate, 8 g eriri, 18 g shuga, 39 g protein
Maka ama ndi ozo banyere obere nri nri nri nri carbohydrate:
- Obere obere nri nri nri nri
- Kale na tomato frittata
Isi mmalite:
> Òtù Ndị Ọrịa Shuga America. Nri nri nri ụtụtụ.
Ọnọdụ nke American Dietetic Association. Nchịkwa Ejiri. faịlụ: /// C: / Ọrụ / Domenic / Downloads / WeightManagement% 20 (2) .pdf
Lausch, Marnie. Na Ntucha na Ịkụzi Ọkụ. Carbohydrate, Pumps Pumps, na Glucose Nyochaa Nyocha na Atụmatụ Pụrụ Iche Iji Gye Glycemia. 2014; V35; 2, pp 7-11.
Ngalaba Na-ahụ maka Ọrụ Ugbo na United States na Ngalaba Na-ahụ Maka Ahụ Ike na Ọrụ Ndị Mmadụ. Iwu Nri maka ndị America, 2010. Edition nke 7, Washington, DC: Gọọmentị US
Ụlọ Nche, December 2010. http://www.cnpp.usda.gov/sites/default/files/dietary_guidelines_for_americans/PolicyDoc.pdf