Leafy greens are low in calories and carbs and high in nutrients, such as kale and romaine lettuce.
Berries are rich in fiber, minerals, and antioxidants like carotenoids, vitamin C, and vitamin E. They are also abundant in nutrients, like leafy greens.
Brown rice, another superfood for fiber lovers, adds heft to the contents of your stomach,
which makes your digestive system work a little harder to get at the sugars within. This slows the release of sugar into your bloodstream.
A typical morning food that keeps up the whole grain train is oatmeal. A cooked cup of oats has 30 g of carbs and 4 g of fiber.
Legumes, such as beans, are excellent sources of soluble and insoluble fiber. For instance, black beans have no sugar and resistant starch.
There's a reason cottage cheese is popular right now. It's a full protein source with little fats and carbohydrates.
Salmon is a great source of satisfying protein, which breaks down more slowly than fiber. Digestion of protein requires more energy than that of lipids or carbohydrates.
Mboga zenye majani ni za chini ya kalori na wanga na zenye virutubisho vingi, kama vile kale na saladi ya romaine. Berries ni tajiri katika nyuzi, madini, na antioxidants kama carotenoids, vitamini C na vitamini E. Pia ni mengi katika virutubisho, kama kijani leafy. Mchele wa kahawia ni chakula bora kwa wapenzi wa nyuzi, na huongeza uzito kwa yaliyomo kwenye tumbo lako, na kufanya mfumo wako wa kumeng'enya chakula ufanye kazi kwa bidii ili kupata sukari ndani. Hii hupunguza utoaji wa sukari katika mtiririko wako wa damu. Chakula cha kawaida cha asubuhi ambacho huendeleza mlo mzima wa nafaka ni unga wa shayiri. Kikombe kimoja cha oats kina gramu 30 za wanga na gramu 4 za nyuzi. Mimea ya mboga, kama vile maharagwe, ni chanzo kizuri cha nyuzi zinazoweza kuyeyuka na zisizoweza kuyeyuka. Kwa mfano, maharagwe meusi hayana sukari na hayana wanga. Kuna sababu kwa nini jibini la cottage ni maarufu sasa hivi. Ni chanzo kamili cha protini na mafuta kidogo na wanga. Samoni ni chanzo kizuri cha protini, ambayo huvunjika polepole kuliko nyuzi. Upasuaji wa protini huhitaji nishati nyingi kuliko ule wa lipidi au wanga.