Indlela Ongakujabulela Ngayo Ukuphathwa
Unesihluthulelo sento enhle? Uma unesifo sikashukela sesi-2, cishe kufanele ubaleke, kodwa ngezinye izikhathi ukulangazelela kunamandla noma uzizwa ushiywe emibuthanweni yomphakathi. Imizimba yethu ingase ifakwe yinkanuko yokudla ama-carbohydrate, ngoba nje iyinhloko yomthombo kagesi, kepha uma unesifo sikashukela ubala wonke ama-carbohydrate futhi ungathinta ushukela wegazi .
Ngakho-ke, kufanele sifunde ukuthi singayisingatha kanjani ngendlela ehlakaniphile. Amaswidi akudingeki avinjelwe, kodwa kunezindlela zokwanelisa ukufisa kwakho ngenkathi ugcina ukulawulwa ushukela wegazi. Zama okulandelayo:
1) Yilungele
Uma usebenzisa izinhlu zokushintshanisa noma ubala ama-carbohydrate , zama ukulingana nokwelapha ohlelweni lwakho lokudla. Yenza ukuhlela okuncane nokubala. Shintsha izinto zokudla eziphezulu-carbohydrate noma ezimbili kusuka ekudleni ukuze uphathe kahle, noma uqiniseke ukuthi ungaphakathi kwemingcele yemigomo yakho yokubala ye-carbohydrate ngesidlo ngasinye uma ubala ama-carbohydrate.
Landa uhlelo lokusebenza lokubala lwe-carbohydrates noma uthwale eduze kwencwadi ebonisa ulwazi lokudla. Sebenzisa ngokunenzuzo izinhlelo zokusebenza zamahhala ze-smartphone ezinikezela ngedatha yokudla futhi zikuvumele ungene ngemvume lokho okudlayo ekusebenzeni. Kuyamangalisa indlela okuphelele, okulula ukuyisebenzisa, futhi okusheshayo lawa ma-database ayenzeka.Angakusiza wenze izinqumo ezinhle. Enye indlela ukwenza ngekhanda izibalo zokuphatha okuthandayo.
2) Qinisekisa ukuthi awukhathele
Ngezinye izikhathi siphutha ukukhathala ngendlala. Uma kusebusuku futhi usuqedile ukudla, ungabe ungelambile. Kungenzeka ukuthi ukhathele. Ukugwema ukudla ebusuku kusihlwa akusizi kuphela ukulawulwa ushukela wegazi, kungakusiza ukuba ulahlekelwe isisindo.
3) Qiniseka ukuthi awunayo inhlanhla
Ukudla ukudla okunokulinganisela kungasiza ekuvimbeleni izifiso ze-carbohydrate.
Uma kunokwenzeka, uhlose ukudla ngesimiso futhi ugweme ukweqa ukudla. Qala usuku lwakho ngesidlo sasekuseni bese ufaka ama-carbohydrates aphezulu , aphezulu epulini lakho lokudla. Lezi zinhlobo zokudla, njengezinhlamvu ezigcwele , ubhontshisi namazambane angakusiza uzizwe ugcwele futhi unelisekile.
4) Qinisekisa ukuthi awunayo i-Low Blood Sugar
Ukweqa noma ukubambezela ukudla nokuthatha imithi ngaphandle kokudla kungabangela ushukela wegazi ophansi. Uma uzithola ulesi simo, uzofuna ukuhlola ushukela wegazi lakho.
Uma izinga lakho lingaphansi kuka-70mg / dL, liphathe nge-15g we-carbohydrate esebenza ngokushesha, efana no-4oz wejusi, ama-candi ama-hard, 4 amaphilisi e-glucose. Phinda ubuye ushukela wegazi lakho ngemizuzu engu-15. Uma ingazange ivukele emgomweni wakho, kufanele uhlanganise enye i-15g ye-carbohydrate esebenza ngokushesha. Kungase kudingeke ulandele isiphuzo noma ukudla okuqukethe ama-carbohydrate namaprotheni, ukuze ishukela lakho legazi lingabe selihlehliswa.
Uma ushukela wegazi lakho liphansi ungase uzizwe ukhululekile noma ulambile. Ama-sugars aphansi egazi angaba yingozi uma engaphathwa kahle. Uma behla njalo, kufanele uxoxe ngalokhu nodokotela wakho. Ungadinga ukulungiswa kwemithi.
5) Ukulawula ingxenye
Uma ufisa ama-candy, sebenzisa ama-fun and mini osayizi.
Kungcono ukugwema ama-candies ashukela ahlanzekile, afana nama-jellies (angaba ne-sugar spike ngokushesha) bese ukhetha into equkethe amantongomane noma ushokoledi omnyama kunalokho. Ungakhohlwa ukulingana nabo ohlelweni lwakho lokudla bese unake ama-carbohydrates owathathayo. Angase abe amancane, kodwa ngaphezulu kweyodwa noma amabili kungasaphaza ukuphathwa kwesifo sikashukela.
6) Jabulela it
Hlanganisa i-bite noma ama-dessert amabili kusuka epulatifheni yomngane ozimisele. Ukuhlanganyela ukwelashwa kwenza kube okhethekile futhi kukusiza ukuba ubeke isilawuli. Futhi ngaleyo ndlela, ngeke ungeke ulingeke izinyawo ukuba udle yonke into noma ukulahla izinsalela.
7) I-Sugar-Free ayisho ukuthi ama-carbohydrate ayikhululekile
Ungazama uswidi ongenawo ushukela futhi uthathe, kodwa khumbula lezi ziza nezinzuzo eziningi .
Hlola ilebula bese uqinisekisa ukuthi ufunda okuqukethwe kwe-carbohydrate. Ama-candie ashukela ayinamakhabohydrate.
8) Khetha ukuphathwa okunempilo
Zama okuthile okumnandi futhi okuhle kuwe. Ukuphatha okunomsoco kungabandakanya izithelo noma, uma ufuna ukuzama into encane encane, ungase ufune ukuzama ukuhlakulela nge- tamarind kanye ne- mesquite pods , kokubili kutholakale ukuthi inenzuzo kubantu abanesifo sikashukela.
9) Qaphela
Thatha isikhashana ukujabulela ukudla okufunayo. Beka ukwelashwa kwakho epulangwe noma esitsheni bese uhlala phansi ukuze uyidle. Zama ukugwema ukudlala esikhwameni ngenkathi ubukela ithelevishini noma uhamba ngewebhu. Kungase kusize ukwenza lo mbhangqwana ukhale ngokuthi uthathe ukwaneliseka okungaphezulu futhi kukuvimbele ekudleni ngokweqile.