Izindlela Ezempilo Neziphakamiso Zokugcina I-Good Blood Sugar Control
Ukudla nesifo sikashukela kungabangela ukucindezeleka. Amakhasimende asebhizinisi lokuthengisa ukudla, akusizi ukuthi unamathele ekudleni kwakho. Ngakho-ke, uma udla ngaphandle, uzobona, uphuze futhi uzwe ngokudla okungenzeka uthanda ukukudla.
Ngezinye izikhathi kulula ukunamathela ohlelweni lwakho lokudla uma udla endaweni elawulwa kakhulu, njengekhaya lakho. Noma kunjalo, kungenzeka ukuba udle ngaphandle futhi ungaphumeleli ukudla kwakho kwesifo sikashukela .
Nanka amanye amasu nokusikisela kokudla okunamathela kuhlelo lwakho lokudla lwesifo sikashukela uma udla ngaphandle.
Amasu Wokudla Ngesifo Sikashukela
- Cabanga kusengaphambili ukuthi yini ongayidla ngaphambi kokuba ufike esitolo sokudlela. Uma ujwayele imenyu, uyibuke ekhanda lakho bese uzama ukunciphisa izinketho zakho ngaphambi kokuba ufike.
- Uma ungazi kangako imenyu, bheka uma ungayithola kuyi-intanethi noma ushayele phambili ukuze ubuze ngakho. Kulula ukuthola okuthile kwimenyu ofuna ukuyidla, kodwa kuthatha isikhathi eside ukuthola okuthile okuzokwanelisa kokubili izifiso zakho futhi uvumelane nohlelo lwakho lokudla.
- Ukuchitha isikhathi esithile ucabanga ngakho ngaphambi kwesikhathi kumele kukusize wenze isinqumo sokudla okwamanje.
- Ukuze uthole ukudla okuhlala phansi, yakha ukudla kwakho ngokusebenzisa indlela yeplate . Okokuqala, khetha amaprotheni akho aqinile (inhlanzi noma isifuba esingenasikhumba), ngokulandelayo imifino yakho, izithelo, ubisi olunamafutha aphansi, nesitashi.
- Uma ukudla kwakho kufika, hlola ukuthi izingxenye zifanisa izikhombisi-ndlela zeplate (1/2 ipuleti yakho kufanele ibe nemifino, i-1/4 iphrotheni enomzimba, i-1/4 isitashi nesithelo kanye nobisi oluphansi). Uma kukhona okweqile, cela isikhwama se-doggy bese uthayipha phezulu kokudla okudlulele ngaphambi kokuba uqale ukudla.
- Uma ingakabonakali kakade, cela ulwazi lomsoco kwimenyu yemenyu. Kuyinto evame kakhulu-ngisho edingekayo kwezinye izimo-zokudla ukuze unikeze lolu lwazi. Ukwazi inani eliqondile lama-kilojoule kanye ne-carbs kwimpahla yemenyu kungakusiza wenze isinqumo esinolwazi ngalokho okufanele udle.
Iziphakamiso zokudla uma uphuma ...
- I-Pizza : Bheka ukuthi kukhona isaladi noma indlu yesaladi ongayidla ukuba udle eceleni kwe-pie yakho. Buyekeza uhlu lwama-toppings wezolimo kunokwenzeka kunamafutha aphezulu. Yeqa izitshalo ezengeziwe. Zibophezele ku-1 ezinkulu noma ezimbili ezincebeleni, bese ukhetha omncane-uma uqhafaza (ukusika ama-carbs).
- I-Subs : Funa i-turkey, i-ham ephilile, noma inyama yenkomo ephuziwe ngesinkwa sonke-okusanhlamvu. Buyekeza uhlu lwama-toppings, futhi ucele okuningi. Sebenzisa isinaphi noviniga ukuze usakaze esikhundleni samafutha kanye nemayonnaise.
- Ukudla Okusheshayo : Izingcezu ezinkukhu eziphekiwe noma ama-sandwich ngokugcwele-okusanhlamvu, okukhethwa kukho kwemenyu yamakholori ayi-100, ukudla okunamathanga, ama-saladi, nezinto zokudla ze-yogurt ezincane yizo zonke izinqumo ezinhle. Gwema ukudla okuthosiwe nama-saladi one-shizi noma inyama kuwo. Ama-salads e-Taco avame ukuphakama emafutheni-khetha amazambane aphekiwe nezinhlamvu ezincane kunalokho. Buza abathintekayo uma bengakanikezwa (isib. Ama-apple tincetu esikhundleni samafrimu aseFrance).
- Isobho / Sandwich : qaphela ama-soups ayisikhilimu bese weqa izitsha zesinkwa. Bheka isobho / isangweji / isaladi combo ukudla. Khetha isobho noma isobho esisekelwe utamatisi, izinkwa ezigcwele okusanhlamvu nesinaphi esikhundleni se-mayo, futhi khumbula ukucela isaladi yakho yokugqoka eceleni.
- I-American Fare : Qala nge-isaladi ngokugqoka ohlangothini, noma isobho semifino. Bheka inkukhu elinezinyosi noma izinhlanzi eziboshelwe izinhlanzi - gwema izinketho ezithosiwe nezingenayo. Ungadli isikhumba uma inkukhu ifika nesikhumba esisekhona kuso. A burger ngaphandle ushizi kanye utamatisi kanye ulethisi kuyindlela enhle; futhi bheka izinketho ze-turkey noma ze-veggie burger. Yengeza ku-2 izitsha zemifino (isb., Ubhontshisi obomvu, u-broccoli, noma isipinashi) kanye nama-carbohydrates aphansi angama-3 (isb., Ilayisi elibomvu elithambile, amazambane ama-sweet bakate, isinkwa esiphelele, ummbila, izithelo, ubisi olunamafutha aphansi). Gwema imayonnaise, ushizi, "ama-sauces akhethekile," ubhekeni, ukudla okunzulu okuthosiwe kwanoma yiluphi uhlobo, ama-sandwiches e-club, izimbambo kanye nokusikeka okunamafutha okudla, amafrimu aseFrance nama-gravy. Ungesabi ukubuza ukuthi ngabe ukudla kungasuswa yini esikhundleni sokuthosiwe, noma kuphekwe ngamafutha angaphansi.
- Isikebhe sase-Italy: Yeqa isitsha sesinkwa. Ukuze uthole ama-appetizers, gwema i-bruschetta, isinkwa se-garlic, ama-antipastos e-marinated ngamafutha, i-calamari ejulile ethosiwe, ama-clams anezinyosi noma amakhowe, kanye nama-artichokes agqoke - esikhundleni salokho, cela i-calamari egayiwe, isaladi ngokugqoka eceleni, noma isaladi ye-caprese. Khetha izitsha ezenziwe emgqeni noma isiphuzo esekelwe utamatisi kunokuba u-sauce ukhilimu. Buza ibhotela elincane ukuthi lengezwe ezitsheni ezifana nenkukhu picatta noma inkukhu marsala - amasoso kulezi zitsha angaba wanezela fat. Kuhle kakhulu futhi ukweqa izitsha ezinzima ezifana ne-risotto ne-lasagna. Ukubheja okungcono kakhulu kwe-entrees endaweni yokudlela yase-Italy ukunamathela ezinhlanzi eziboshwe kanye nezinyama zezinyama, nokucela izinkukhu ohlangothini esikhundleni se-pasta.
- I-Mexican Fare: Izithako ezinhle zingafaka isaladi noma isobho se-bean. Ngezifundo eziyinhloko, uhlele i-fajitas enezinyosi ngenkukhu, inkukhu, izinhlanzi zasolwandle, noma inhlanzi egobile noma inyama ekhethekile nelayisi namabhontshisi abamnyama ohlangothini. Gwema ushizi owengeziwe, u-ukhilimu omuncu, ama-taco shells, ama-chips, ama-nacho, ama-chimichangas, ama-chowders amnandi, i-chili con carne, ubhontshisi obunwebile nama-ayisikhilimu othosiwe.
- I-Asian Fare: Ukuze uthole ama-appetizers, khetha i-miso, i-wonton noma isobho esishisayo nesomuncu, isaladi, i-damam, noma amadombolo amanzi. Ngama-entrees, zama ibele le-teriyaki yenkukhu, i-sushi ne-sashimi, inyama yenkomo eyomile, inyama yenkukhu, ama-shrimp noma i-tofu, nelayisi ne-imifino. Gwema ama-spring roll okuthosiwe noma ama-dumplings, imifino kanye nenyama, i-tempura, kanye nezinkwa zokudla ezinyama. Ama-sauces ama-peanut nawo angase apake amafutha amaningi. Izakhiwo eziningi zizokuvumela ukuba ucele ukuthi noma yikuphi ukungena kuphekwe (uma kuvame ukuphekwa ngamafutha), futhi isiphuzo singasetshenziswa ohlangothini. Irayisi elibomvu livame ukukhetha.