Ucwaningo luye lwabonisa ukuthi ukudla amapulasitiki amakhulu, amafutha aphezulu kanye nephakeme kakhulu angakusiza ekunciphiseni ushukela wegazi nesisindo. Kungenzeka ukuthi lezi zinhlobo zokukhethwa kwasekuseni ziphansi kwe-carbohydrate. Abanye abantu abanesifo sikashukela bahlangabezana neshukela ephakeme egazini ekuseni ngoba isibindi siphula ushukela phakathi nobusuku futhi amangqamuzana angaphinda abe nokuphikisana kakhulu ne-insulin ngalesi sikhathi.
Ukufaka ukudla kwasekuseni kwe-carbohydrate ephakeme kungaholela ekwandeni kwe-ushukela wegazi. Kunzima ukuthi ushukela wegazi uhlele uma uqala usuku oluphuma nabo begijima phezulu.
Futhi, ucwaningo luye lwabonisa ukuthi ushukela wegazi uvame ukuvuka emva kokudla kwasekuseni, izikhathi ezimbili eziphakeme kunemva kokudla kwasemini. I-post post prandial (ngemuva kokudla) ushukela wegazi ingabangela izifiso ze-carbohydrate ngoba, esikhundleni sokushukela ushukela, kusasele ekusakazweni kwegazi futhi umzimba ucabanga ukuthi udinga ukudla ushukela (noma ama-carbohydrate) ukuze uziphephe. Esinye isifundo sathola ukuthi abadala abadala abanompilo odla ama-carbohydrate ayi-50 g (ngokwesibonelo, ukudla okwesibhakabhaka se-3/4 kanye ne-banana ka-1/2) kwakune-pearl ephakeme kakhulu (ushukela) ngemva kokudla kwasekuseni, okuncane kakhulu ngemuva kwemini, futhi ukulinganisela emva kokudla.
Mhlawumbe lokhu yisizathu esihle sokuzama ukudla kwasekuseni kwe-carbohydrate. Kuyafaneleka ukudubula. Bamba i-bagels, i- cereal, i-muffins, nama-pancake.
Iziguli zami eziningi zingitshela ukuthi zivame ukuzizwa zingcono - zithuthukisiwe futhi zanelisekile usuku lonke, lapho zidla i-carbohydrate engezansi, iprotheyini yekuseni ephuzile. Ukunciphisa ukudla kwakho kwe-carbohydrate nakho kungakusiza ukuba ulahlekelwe isisindo. Ukulivivinya, hlola ushukela wegazi ngaphambi kokudla kwasekuseni kanye namahora amabili emva kokudla kwakho futhi ubone ukuthi yikuphi ukudla okwandisa ushukela wegazi okungenani.
I-American Diabetes Association incoma ukuthi ushukela wakho wegazi kufanele ube ngu-70-130 ekuseni ngaphambi kokuthi udle futhi <180 amahora amabili ngemva kokudla. Lezi zinombolo zingenziwa ngabanye ngokususelwa eminyakeni yobudala, izinga lomsebenzi nezinye izinkinga zezokwelapha; cela umfundisi wakho oqinisekisiwe wesifo sikashukela uma ungaqiniseki.
Kuyini Incazelo Yekhefu Lokudla Kokudla Kwekhemikhali?
Ayikho incazelo ecacile yokudla kwasekuseni kwe-carbohydrate ngoba ukudla okuphansi kwe-carbohydrate yisikhathi esivulekile. Abantu abaningi bangena ngamaphesenti angaba ngu-50 ama-khalori abo avela ku- carbohydrate . Kumuntu odla ukudla okungama-2,000 khalori, lokhu kufana nama 250 amagremu ama-carbohydrate ngosuku. Ukuphuza lokho ekudleni futhi okungaba ngama-gramu angu-60 we-carbohydrate ngesidlo ngasinye no-2 amakhokheji we-carbohydrate angama-30. Kulabo abanesifo sikashukela, lokhu kungenzeka kube ama-carbohydrate amaningi kakhulu. I-American Diabetes Association ithi ayikho inani elihle lama-kilojoule avela ku-carbohydrate okufanele alingwe yibo bonke abantu abane-sikashukela.
Esikhundleni salokho, kufanele kwenziwe uhlelo olulodwa. Eminyakeni yami njengomtholampilo, ngitholile ukuthi abantu abaningi badla ngokudla okungu-45 g we-carbohydrate ngesidlo ngasinye. Kodwa-ke, akukho mhlaba wonke - abanye abantu bangadla kancane, kanti abanye bangadla ngaphezulu.
Ngenhloso yalesi sihloko, ngizosebenzisa amagremu angu-30 noma ngaphansi njengekhefu eliphansi lokukhethwa kwasekuseni le-carbohydrate. Ngezansi uzothola izindlela zokupheka ezinomsoco, ezilula futhi okumnandi ukuzama.
I-Power Yogurt Parfait
Bamba i-granola nezithelo ezinomsoco, bese usebenzisa i-yogurt yamaGreki enamafutha aphansi kanye nesithelo esisha noma efriziwe ukuze uthole amaprotheni aphezulu, i-fiber ephakeme, kwasekuseni okuwanelisayo. Okuphezulu ngamantongomane aqoshiwe we-crunch engeziwe, ukunambitheka, amaprotheni namafutha enempilo. Lokhu kwasekuseni kulula futhi kunelisekile.
- I-yogurt engama-o-oz ephansi yamafutha angu-6 (ungasebenzisa amahhala amafutha okulondoloza ama-calories namafutha uma uthanda noma ama-cottage shizi aphansi)
- 1 indebe ye-blueberries efriziwe * noma ehlanzekile (ingafaka ama-raspberries, ama-strawberries noma ama-blackberries)
- 1/4 isipuni i-vanilla isuswa noma i-powder
- 1/4 isipuni sinamoni
- 1 I-tablespoon eqoshiwe ama-walnuts angenakulinganiswa (angaphansi kwe-alimondi, imbewu yamatsheni noma ezinye izinhlobo ezahlukene)
Izikhombisi: Hlanganisa nje futhi ujabulele!
* I-Zapping amajikijolo amaqhwa e-microwave enza i-"syrupy" liquid esebenza njenge-sweetener yemvelo
Imininingwane yokudla : ~ ama-kilojoule angu-250, amafutha angu-8 g, amafutha ayi-5 g agcwele, ama-50 mg sodium, i-28 g carbohydrate, i-21 g ushukela, i-4 g fiber, i-18 g amaprotheni
I-Creamy Avocado Egg isaladi Ukugoqa
I-avovoc iqukethe inhliziyo enempilo enempilo egculisayo kanye ne-fiber - kungcono ukufaka imayonnaise nokunambitheka okumnandi ngamaqanda.
- * Amaqanda amabili abilisiwe kanzima
- 1 i-celery stalk (eqoshiwe)
- I-scallion engu-1 (eqoshiwe)
- 1/2 isitsha isipinashi
- I-1/3 i-avocado
- Ukugoqa okuphelele kokusanhlamvu okusanhlamvu oku-1
Izikhombisi-ndlela:
- Amaqanda abilayo kanzima (angenziwa ebusuku ebusuku). Bilisa imizuzu engu-10 phezulu bese uvumele ukuhlala. Geza ngamanzi abandayo.
- Chop izithako bese ubeke eceleni.
- Amaqanda e-Peel bese ufaka i-avocado, nemifino.
- Ukugoqa ngokufaka isipinashi futhi phezulu ngexube lexube.
Ukwaziswa okunomsoco: ~ amakholori angu-390, ama-20 g amafutha, amafutha ayi-3 g agcwele, i-300 mg ye-sodium, i-30 g carbohydrate, u-2 g ushukela, i-10 g fiber, i-19 g amaprotheni
* Uma unomlando we-cholesterol ephakeme futhi ufuna ukunciphisa amafutha agcwele ungasebenzisa amaqanda abamhlophe. Gcina izikhupha zamaqanda ezingaphezu kuka-4 ngesonto.
Iphunga le-Quinoa Blueberry Bowl
I-quinoa yi-index ephansi ye-glycemic, i-fibre ephakeme, okusanhlamvu okuphezulu kwamaprotheni. Kuyinto enkulu esikhundleni se-oatmeal futhi ngokwemvelo i-gluten mahhala. Ngengeza ithanga elingu-100% elihlanzekile lokungenelela nge-vitamin A, i-fibre kanye ne-flavour. Iphunga liwumthombo wokudla okunomsoco .
Izithako
- 1/2 indebe ephekiwe i-quinoa (funda imiyalelo yephakheji yezikhombisi zokupheka)
- 1/2 inkomishi yobisi lwe-almond olungenamnandi
- 1/4 indebe 100% ehlanzekileyo ithanga puree
- 1/4 indebe blueberries (iqhwa noma fresh)
- 1 ithisipuni isinamoni
- 1 ithispuni nutmeg
- 1 ithisipuni i-vanilla isuswa
- 1/4 indebe eqoshiwe i-walnuts noma ama-alimondi aqoshiwe
Imiyalo
- I-quinoa yokupheka ngokusho imiyalelo yephakheji usebenzisa amanzi. Uma i-quinoa ifaka i-almond i-milk, i-puree yamathanga, i-sinamoni, i-vanilla, i-nutmeg namajikijolo bese igubha emhlabathini. Okuphezulu ngama-alimondi aluhlaza noma ama-walnuts aqoshiwe.
Ukwaziswa okunomsoco: ama-calories angu-355, ama-22 g amafutha, ama-2 g amafutha amaningi, i-80 mg sodium, i-29 g carbohydrate, i-7 g fiber, i-10 g ishukela, i-10 g amaprotheni
I-Butter Peanut Butter neSwitchberry Sandwich
Esikhundleni seshizi elibiwe yenza isangweji le-peanut butter elibiwe kuwo wonke isinkwa sokusanhlamvu. Ibhotela le-peanut ithola nice futhi i-gooey futhi eyenza kube mnandi. Hlanganisa ama-strawberries ambalwa nge-fiber eyengeziwe kanye nobumnandi.
Izithako:
- 1 lonke isinkwa sandwich isinkwa (qiniseka ukuthi okungenani 3 g we fiber)
- Izipuni eziyi-1 1/2 yonke ibhotela ye-peanut yemvelo
- 1/2 indebe ye-strawberry elicwengekile
Imiyalo:
- Hlanganisa ipani nge-non-stick yokupheka (ngithanda ukusebenzisa i-organic coconut spray). Uma ungakhetha ukungasebenzisi i-spray yokupayiza, i-pan yokugcoba kalula nge-bhotela ephilayo noma i-ovini elihlanzekile kakhukhunathi bese usula ehlanzekile ngethawula lephepha (ukugcoba amafutha amaningi). Faka ubhotela we-peanut kanye nama-strawberries phakathi kweziqephu ezimbili zesinkwa ku-grill ohlangothini ngalunye kuze kube lula kakhulu.
Ulwazi lokudla: ~ 290 amakholori, amafutha ayi-12 g, .5 g amafutha amaningi, 380 mg sodium, 35 g carbohydrate, 8 g ushukela, 8.5 g fiber, 10 g amaprotheni
* Uma ungenayo isikhathi sokugcoba is sandwich nje udle ekamelweni lokushisa.
I-Omelet ye-Vegetable Vegetable Vegetable
Ungaphonsa noma yini e-omelet. Ukusebenzisa imifino yokulahlwa kusukela kusihlwa ngaphambili kuyindlela enhle yokwandisa umsoco wakho futhi uvimbele ukungcola. Imifino ehlutshiwe ingeza i-crunch enhle kanye nobumnandi ku-omelet. Zengeza futhi ivolumu ezosiza ukukugcina ugcwele.
- 1 inkomishi yemifino egosiwe (isitshalo seqanda esishiywe kwesokunxele, i-pepper, no-anyanisi, amahlumela aqoshiwe aseBrussel noma i-asparagus - nanoma yini enayo)
- 3 amaqanda abamhlophe
- 2 wezipuni ushizi Parmesan
- 1 inkomishi yamakhabe noma amajikijolo
Imiyalo:
- Ukushisa i-pan engekho yentambo ekushiseni okuphakathi.
- I-pan ye-coat ne-1 ithisipuni yamafutha omnqumo bese usula ehlanzekile ngethawula lephepha (udinga amafutha okwanele ukuze amaqanda angabambeki)
- Thela abamhlophe beqanda.
- Ngomusa ukucindezela enye inqamu yeqanda phakathi nendawo epanini, ngenkathi ubhebheza i-pan ukuze uvumele iqanda elimanzi elimanzi ligeleza ngaphakathi. Phinda ngezinye izingqikithi, kuze kube yilapho engekho uketshezi olusele.
- Flip amaqanda abamhlophe bese upheka kuze kube khona iqanda elingelusiwe elisele.
- Engeza imifino eqoshiwe kanye noshizi, bese uphakamisa uphawulo olulodwa lweqanda bese ulifakela ngokuphindaphindiwe, ukuze imiphetho ibheke phezulu. Pheka kuze kuphekwe, akufanele kube yi-runny. Ungayifaka uma uthanda.
- Khonza ngezithelo ezintsha.
Ulwazi lokudla: ~ ama-kilojoule angu-250, amafutha angu-8 g, amafutha agcwele ama-1g, i-120 mg sodium, i-25 g carbohydrate, i-14 g ushukela, i-7 g fiber, i-16 g amaprotheni
Ukuze uthole ulwazi oluningi ngemibono ephansi yasendlini yasendlini yasemakhaya:
- I-Low Carb Breakfast Breakfast Imicabango
- Kale ne-tomato frittata
Izinsiza
Isikhundla se-American Dietetic Association. Ukuphathwa kwesisindo. ifayela: /// C: / Abasebenzisi / Domenic / Ukulanda / WeightManagement% 20 (2) .pdf
Lausch, Marnie. Ekunakekelweni kweSifo sikashukela kanye nemfundo. I-Carbohydrate, Amapompo E-Insulin, ne-Continuous Glucose Monitoring Technology kanye Nezici Ezikhethekile Zokuphatha I-Glycemia. 2014; V35; 2, iphe 7-11.
UMnyango Wezolimo We-US kanye noMnyango WezeMpilo WezeMpilo wase-US. Izinkombandlela Zokudla kwabaseMelika, ngo-2010. I-7th Edition, Washington, DC: US Government
Ihhovisi Lokunyathelisa, Disemba 2010. http://www.cnpp.usda.gov/sites/default/files/dietary_guidelines_for_americans/PolicyDoc.pdf