Kun Gaji Bayan Cin Abinci? Ga Me yasa

Wadatacce

• Bita don

Lokacin abincin rana yana jujjuyawa, kuna zaune kuna cin abinci, kuma a cikin mintuna 20, matakan kuzarinku ya fara lalacewa kuma dole kuyi gwagwarmaya don mai da hankali da buɗe idanunku. Akwai wasu dalilai da kuke jin gajiya ko kasala bayan abincin rana, amma tare da wasu canje -canje, za ku fara jin gaba daya kuzari da famfo.

Ku ci Wannan

Abincin da ke kan ƙimar glycemic (carbs waɗanda ke haɓaka matakan sukari na jini) ba komai bane yayin da glucose a cikin waɗannan abincin ke fitowa da sauri, yana haifar da matakan insulin. Da farko suna iya sa ku ji daɗi da ƙarfi, amma lokacin da sukari ya bar jinin ku, za ku ɗanɗana kuzarin kuzarin da aka saba da shi. Abincin da ke da ƙima a cikin glycemic index ya haɗa da abinci da aka sarrafa da abinci waɗanda aka yi da carbs mai ladabi kamar farin burodi, taliya, farar shinkafa, jakar kuɗi, hatsi mai ƙarancin fiber, crackers da pretzels, kayan gasa, da oatmeal, russet da dankali mai daɗi. , juice, soda, da mamaki, dabino, kankana, abarba, zabibi, da ayaba.

Zai fi kyau a tsallake sandwiches na farin burodi, kunsa, da taliya gaba ɗaya kuma ku je don burodin hatsi ko ainihin hatsi kamar quinoa ko sha'ir, ko kuma idan kun ci su, ku tabbata an haɗa su da furotin (20 zuwa 30 grams ) da carbs masu kyau (jimillar carbs 50 zuwa 65) da fiber (gram takwas ko fiye) da ake samu a cikin kayan lambu da 'ya'yan itatuwa. Anan akwai wasu kyawawan ra'ayoyin abincin rana.

• Hummus da sanwichi a kan gurasar hatsi cike da matsakaicin apple: adadin kuzari 430, carbs 69.2, fiber gram 16.8, furotin gram 12.9.
• Gasasshen dankalin turawa, wake wake, da salatin quinoa: adadin kuzari 484, carbs gram 63.5, fiber 12.6 grams, furotin gram 15.8
• Baby kabeji salatin kaza tare da rabin kopin blueberries: calories 456, carbs 69.9 grams, fiber gram 10.8, furotin gram 30.3
• Kayan lambu na burrito tare da cashews salted tara: adadin kuzari 466, carbs 62.9 gram, fiber gram 11.1, furotin gram 24.1
• Maple-cumin tofu tare da farro: 381 adadin kuzari, 62.4 grams carbs, 11.4 grams fiber, 18.3 grams gina jiki
• Butternut squash miyan lentil miya tare da matsakaici pear: 356 adadin kuzari, 68.2 grams carbs, 22.5 grams fiber, 18 grams gina jiki.
• Kwancen sha'ir na 'ya'yan itacen lemun tsami: kalori 541, carbs 62.4, fiber gram 14.5, furotin gram 21.9
• Strawberry banana alayyafo smoothie da 12 raw almonds: 414 adadin kuzari, 48.1 grams carbs, 10.4 grams fiber, 19.2 grams gina jiki
• Gasashen kaza (ko tofu), gwoza, apple, salatin alayyafo: 460 adadin kuzari, 39.4 grams carbs, 8.3 grams fiber, 34.3 grams gina jiki
• Salatin tempeh quinoa na Mexico tare da kofi ɗaya na raspberries: kalori 417, carbs 60 grams, fiber gram 17.8, furotin 18.9 grams

Ku Kula Da Wannan

Tuna Godiya? Ba wai turkey ne kawai ke sa ka gaji ba-dalili ke nan ka ci abinci biyu (ko fiye da haka!) a zama ɗaya. Ci gaba da cin abincin rana tsakanin kalori 400 zuwa 500 kuma jikinka ba zai gaji da aiki ba bayan aiki na lokaci -lokaci don narkar da ɗaruruwan ƙarin adadin kuzari a lokaci guda. Sha ruwa ko seltzer maimakon soda don adana adadin kuzari 100, zaɓi 'ya'yan itace na gaske akan ruwan' ya'yan itace don ƙarin fiber, kuma kar a manta game da ƙarin irin wannan yanki na cuku da kuka ƙara wa sammy ɗin ku, jakar kwakwalwan kwamfuta, da kuma post- abincin rana Starbucks latte ko kuki-waɗancan kuma suna ƙidaya!

Yi Wannan

Rage abincinku yana ɗaukar kuzari, don haka ku taimaki abubuwa tare ta hanyar yin ɗan gajeren tafiya mintina 15 bayan cin abinci. Nazarin ya nuna cewa tafiya bayan cin abinci ba kawai yana inganta narkewar abinci ba, amma kuma yana taimakawa share glucose daga jini, yana rage matakan sukari na jini bayan cin abinci. Ba ya ɗaukar yawa; Minti 15 zuwa 20 ya isa. Kuna iya ɗan ɗan gajeren tafiya zuwa wurin shakatawa ko cafe, ji daɗin abincin rana, sannan ku dawo. Bugu da ƙari, endorphins da aka saki daga ɗan fashewar motsa jiki na iya taimakawa share kan ku kuma ya sa ku ƙara samun ƙarfi.

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