Ukutya ngokuchanekileyo kwenziwa ngokuLula!

Umxholo

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Umlawuli wempilo yeLake Austin Spa Resort uLora Edwards, i-M.S. Ed., i-RD, icebisa ukuba kwenziwe izicwangciso zokutya kusetyenziswa itafile ye-Smart Foods evela kwiQumrhu loBomi babafazi (iRodale, 2005) nguPamela Peeke, MD, MPH, ilungu lebhodi yengcebiso. Ifilosofi emva kwale nkqubo kukuba nomxube weprotein, i-carbs kunye namafutha asempilweni kwisidlo ngasinye ukuze uhlale ugcwele.

Ukwenza ukutya kwakho, khetha into nganye kumaQela A, B kunye no-C, ukongeza ukutya okungaphezulu kwemifuno engekho kwisitatshi evela kwiQela B (njenge-broccoli okanye iminqathe) ubuncinci kabini ngemini. Qiniseka ukuba utya into rhoqo kwiiyure ezine okanye njalo.

Iqela A: Iiprotheyini ezihlakaniphile

Amaqanda, itshizi kunye nobisi olunamafutha ancitshisiweyo

Isitshizi, ukukhanya okanye ukungabinamafutha, i-2 oz.

I-yogurt enamafutha asezantsi, i-8 oz.

Iqanda elipheleleyo, 1

Amaqanda abamhlophe, 3 okanye 4

Abatshintshi beqanda, 1 / 3-1 / 2 indebe

I-cottage cheese ephantsi, indebe

I-Lowfat (1%) okanye ubisi olungenawo amafutha, i-8 oz.

Isonka samasi esingenamafutha, 1/3 indebe

Intlanzi (4 oz.)

Intlanzi yekati

IHaddock

Islamoni

I-shellfish (i-shrimp, crab, lobster)

Ityhuna

Inyama okanye iinkukhu (3-4 oz.)

Inkukhu engenasikhumba okanye ibele le-turkey

Inyama yenkomo okanye yehagu ebhityileyo

Inyama ebhityileyo, njengenyama

Ukutya kwesoy / ukutya inyama

Inkukhu yenyama yenkukhu, 1

Ibhega yeSoya, 1

Inja eshushu, 1

I-Soy cheese, 2 oz.

Ubisi lweSoy, i-8 oz.

I-Soy nuts, 1/4-1/3 indebe

Tofu, 4 oz.

Iqela B: IiCarbohydrate eziMnandi

Imifuno (1/2 indebe ephekiweyo okanye i-1 ikomityi eluhlaza)

I-artichoke

I-asparagus

Iimbotyi

Ibrokholi

ibrussels sprouts

Ikhaphetshu

Iminqathe

Icauliflower

Isileri

Umbona (isitatshi)

Netyhukhamba

Iimbotyi eziluhlaza

Ipepile eluhlaza

Ilethasi

Amakhowa

Itswele

Iertyisi (isitatshi)

Iitapile, iswiti (isitatshi)

Ithanga

Ispinatshi

I-squash

Itumato

Uzucchini

Iziqhamo (1 iziqhamo ezipheleleyo okanye i-1 indebe yamajikijolo okanye i-melon chunks)

apile

Amajikijolo (amaqunube, iiblueberries)

Iziqhamo zesitrasi (iorenji, igrapefruit)

Isiqhamo esomileyo, 1/4 indebe

Ivatala, cantaloupe

Amazimba

Isonka esipheleleyo, 1 isilayi

Ingqolowa yebagel, ipita okanye urhangqo, 1/2

Irayisi ebisiweyo, i-1/2 indebe ephekiweyo

Irayisi yasendle eshushu, 1/2 indebe ephekiweyo

I-Oatmeal, 1/2 indebe ephekiweyo

Irhasi, 1/2 indebe ephekiweyo

Iqela C: Amafutha eSmart

Iavokhado, 1/4

Amantongomane: ii-almond ezili-15, ii-peanuts ezingama-20, ii-halnut ezili-12 (nazo zinokubala njengeeProteins zeSmart)

Ioli yeoli, 1 isipuni

Ioli yeCanola, i-tablespoon ye-1

Ioli ye-Safflower, i-1 tablespoon

Ukutya okulula

Inxalenye ye-1/2 yayo nayiphi iprotein ye-Smart kunye nenxalenye ye-1/2 yayo nayiphi na iSmart Carb

I-1 tablespoon ibhotela ye-nut kwi-celery okanye kwi-apula e-1 egayiweyo

Nayiphi na imifuno engenastatshi, nanini na

I-1/2 isahlulo samantongomane exutywe ne-1/2 isahlulo sesithelo esomileyo

I-1/2 yebagel yengqolowa kunye nehummus

Ukutya okungafunekiyo (susa okanye utye kancinci)

Ukutya okucutshungulwayo: Iswekile emhlophe, ipasta emhlophe, iicookies, iichips, iikeyiki,

iilekese, isoda

Inyama esetyenzisiweyo: Bologna, izinja ezishushu, isoseji

Inyama ebomvu enamafutha ngokupheleleyo, ubisi kunye netshizi (amafutha amaninzi)

Nakuphi na ukutya okunamafutha

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