Ṣaṣe awọn spikes ẹjẹ suga ati ki o dena irọra pẹlu awọn iyanpa wọnyi
Awọn ipanu le ṣe ipa pataki ninu eto ṣiṣe ounjẹ, paapa ti o ba ni igbẹ-ara. Nigbati a ba yan ni oye, awọn ipanu le fi awọn vitamin, awọn ohun alumọni, okun, amuaradagba ati ọra ti o dara si onje rẹ. Wọn tun le ṣe iranlọwọ lati dabobo awọn eroja ounje ati awọn sugars kekere.
Ni ida keji, awọn ipanu ti ko dara julọ le ja si afikun gbigbe ti awọn kalori, ọra ti a dapọ, iṣuu soda, ati suga, eyiti o le ni ipa ikolu ti irẹwọn, titẹ ẹjẹ, ati iṣakoso ẹjẹ gaari.
Awọn ẹkọ-ẹkọ ti fihan pe awọn ipanu jẹ ibamu pẹlu Ara Mass Index (BMI) ati didara ounjẹ.
Awọn ipanu ti o ni awọn eso, eso , ati ẹfọ dabi ẹnipe o ni nkan ṣe pẹlu ounjẹ ti o dara julọ ati BMI kekere, lakoko idẹjẹ lori awọn didun ati awọn ohun mimu ti o dara ni a ṣe pẹlu nkan talaka ati BMI ti o ga. Akoko ti awọn ipanu yẹ ki o jẹ ẹni-kọọkan ati ki o le yatọ si da lori awọn oogun , igbesi aye, ilana idaraya, ati iṣakoso ẹjẹ suga.
20 Awọn ipanu fun Awọn eniyan pẹlu Àtọgbẹ
Boya atunṣe idaniloju le ṣe iranlọwọ fun ọ lati mu igbadun rẹ dara sii ati padanu iwuwo. Awọn ipanu ti o wa ni isalẹ jẹ iponju onje ati kalori ati iṣakoso carbohydrate. Kọọkan ounjẹ ipanu ko ni diẹ sii ju awọn kalori 200 ati nipa 15-30 giramu ti carbohydrate.
1 Wara wara ti ko ni ọra ti o ni ẹfọ pẹlu 3/4 ago blueberries ati 1 tablespoon irugbin chia
~ 200 awọn kalori, 3 g sanra, 0 g ọra ti a ti pora, carbohydrate 22 g, 7 g okun, 65 miligiramu iṣuu soda, 22 g amuaradagba
Ibẹsisi Tọki ti n ṣafihan pẹlu piha oyinbo ati awọn tomati (2 leaves letusi ti Roman, 2 Tọki Tọki, 1/3 piha oyinbo, 1 awọn tomati tomati)
~ 150 awọn kalori, 8 g sanra, 1 g ọra ti a lopolopo, carbohydrate 6 g, 4 g okun, 500 miligiramu iṣuu soda, 13 g amuaradagba
1 ata gbogbo (osan, ofeefee, pupa, alawọ ewe) ge soke pẹlu 2 hummuspoons tablespoons tabi guacamole tabi itankale itanka
Awon kalori 110, 6 g sanra, 1 g ọra ti a lopọ, carbohydrate 14 g, 5 g okun, 120 miligiramu iṣuu soda, 3,6 g amuaradagba
1 kekere apple (~ 4oz) pẹlu 1 tablespoon gbogbo eda awọn epa ara igi, almondi bota, bota ti cashew tabi bota ti oorun. (Ti o ko ba ni itọsi oyin ti o tan, o le yan orisirisi awọn ẹya ara igi lati ṣaja pẹlu 15 almonds, 25 pistachios, 14 walnut halves, 12 cashews, awọn epa 25)
~ 160 awọn kalori, 8 g sanra, 1 g ọra ti a lopolopo, carbohydrate 20 g, 5 g okun, 60 miligiramu iṣuu soda, 5 g amuaradagba
1 alẹpọ ti gbogbogbo ti o ni ajẹlẹ pẹlu 0% ọti oyinbo Giriki ti o wa ni ẹfọ ati awọn ege 5 gegebi tabi 2 tablespoons blueberries, blackberries or raspberries.
~ 200 awọn kalori, 0 g sanra, 0 g fat, ti o jẹ gelbohydrate 27, 4 g okun, 80 miligiramu iṣuu soda, 18 g amuaradagba
20 Karooti ọmọ pẹlu 1 tablespoon gbogbo ewa ara igi bota
~ 180 awọn kalori, 8 g sanra, 1 g ọra ti a ti danu, 23 carbohydrates, 4,5 okun, 120 g iṣuu, 4 g amuaradagba
1 Kikọberi ti ounjẹ pẹlu 2 teaspoons humpoons tabi guacamole
~ Awọn kalori 115, 6 g sanra, 1 g ọra ti a lopolopo, awọn gelbohydrates 15 g, 3 g okun, 120 miligiramu iṣuu soda, 4 g amuaradagba
3 agolo letusi, akara tabi arugula (tabi illa) pẹlu 1 iwon (1/4 ago shredded) apakan-skim mozzarella warankasi ati 15 ṣẹẹri tomati drizzle pẹlu balsamic kikan
~ Awọn kalori 180, 5 g sanra, 3 g ọra ti a lopolopo, carbohydrate 17 g, 2 g okun, 245 iwon miligiramu, 10 g amuaradagba
3 awọn eniyan alawo funfun (lile boiled) pẹlu awọn igi gbigbẹ
100 awọn kalori, 0 g sanra, 5 g carbohydrate, 3 g okun, 160 miligiramu iṣuu soda, 12 g amuaradagba
1 Cookber sliced pẹlu 1 tomati tomati, 1 iwon kekere-sanra feta warankasi, 1 teaspoon epo olifi ati balsamic kikan lati lenu.
~ 150 awọn kalori, 10.5 g sanra, 4.5 g ọra ti a lopolopo, gii carbohydrate 6 g, okun 2.5 g, 320mg sodium, 5.5 g amuaradagba
3 agogo afẹfẹ ti da popcorn kun pẹlu 2 tablespoons warankasi parmesan
₦ 135 awọn kalori, 4 g sanra, 2.0 g ọra ti a lopolopo, ọgọpọ carbohydrate 20, giramu 3.5 g, 150 g iṣuu, 6 g amuaradagba
7 Triscuits (tabi idalẹnu irugbin gbogbo) - oke pẹlu oyin ti o ni igbasilẹ ati ki o ge parsley
~ 165 awọn kalori, 6.0 g sanra, 0,5 g ọra ti a lopolopo, 25 g carbohydrate, 4 g okun, 300 miligiramu iṣuu soda, 5 g amuaradagba
½ ogede pẹlu 1 ago ti wara-sanra wara, 1 ago yinyin - parapo (le alumoni ti almondi alumoni ti ko ni iyasọtọ lati fipamọ lori awọn kalori ati awọn carbohydrates)
~ 150 awọn kalori, 2.5 g sanra, 1,5 lọra ti a lopọ, ikoro carbohydrate 27 g, 1,5 g okun, 125 miligiramu iṣuu soda, 8 g amuaradagba
1 ago kekere iṣuu sẹẹli lentil
~ 160 awọn kalori, 4 g sanra, 0,5 ọra ti a lopolopo, awọn carbohydrates 24 g, 8 g okun, 340 miligiramu iṣuu soda, 7 g amuaradagba
12 almonds (abun tabi sisun ti ko ni itọpa) pẹlu ½ -3/4 ago gbogbo ounjẹ arọ kan
~ 180 awọn kalori, 7 g sanra, 0 g ti o sanra, 25 g carbohydrate, 5 g okun, 190 miligiramu iṣuu soda, 5 g amuaradagba
Awọn eso ati eso ti a ko ni ayẹnti: almonds 15, 25 pistachios, 14 walnut halves, 12 cashews, awọn epa - dudu 25 - pẹlu pẹlu 1 ije eso (bii 1 kekere apple, 1 ago melon, 1/2 banana, 1 1/4 strawberries awọn ege)
~ 160 awọn kalori, 8 g sanra, 1 g ọra ti a dapọ, 20 g carbohydrate, 5 g okun, 0 miligiramu iṣuu soda, 5 g amuaradagba
Eso eso eso : 1 ago elegede, 1 oz feta (cubed), ½ kukumba kekere. Skewer 1 alubosa iyẹfun, 1 kekere koko cube, ati 1 kukumba kukisi lori ọkọọkan 5 toothpicks.
~ 160 awọn kalori, 6 g sanra, 4 g ọra ti a lopolopo, ikoro carbohydrate 17 g, 0.6 g okun, 300 miligiramu iṣuu soda, 5 g amuaradagba
Awọn akara oyinbo (ti ibilẹ) (1 ago)
100 awọn kalori, 5 g sanra, 6 g carbohydrate, 2 g okun, 70 miligiramu iṣuu soda, 2 g amuaradagba
Awọn Almonds Savory (ti ibilẹ)
~ 160 awọn kalori, 12 g sanra, 1 g ọra ti a lopolopo, carbohydrate 7 g, 3 g okun, 307 miligiramu iṣuu soda, 6 g amuaradagba
Iwaran pẹlu oyin funfun, Greek Wara, ati Spead tomati-Sun tomati
100 awọn kalori, 0 g sanra, 10 g carbohydrate, 3 g okun, 55 miligiramu iṣuu soda, 5 g amuaradagba
> Orisun
> Weisenberger, J. "Kini Imọ sọ nipa Snacking ." Ounje ati Ounje Keje / Oṣu Kẹjọ . 2015: 14-16. Tẹjade.