Abesifazane abane-polycystic ovarian syndrome (i-PCOS) bavame ukubhekana ne-insulin ukumelana okuholela ekushukela egazini eliphezulu futhi bazuze ngokulandela ukudla okuphansi kwe- glycemic index .
Kodwa emva kosuku olude lokusebenza kanye / noma ukunakekela umndeni wakho, kungaba nzima ukucabanga ngokulungiselela ukudla, ungabi yedwa ukufunda ukupheka izindlela zokupheka ezintsha.
Izindaba ezinhle, ukuguqula ukudla okuphansi kwe-glycemic (GI) akudingeki kube nzima futhi ngokuqinisekile akusho ukuthi kufanele ube isigqila phezu kwesitofu esishisayo amahora ngesikhathi.
Hlola lezi ziphakamiso ze-dinners eziphansi ze-glycemic.
Ukudla kwasekuseni
Akukho mithetho okufanele udle ukudla kwasekuseni okujwayelekile noma ukudla kwasemini kulabo ukudla; Ngithanda ukwenza isidlo sasekuseni isidlo sakusihlwa.
Ama-omelets, isinkwa saseFrance esisebenzisa u-100% ukolweni wonke noma isinkwa se-carbohydrate esincane, noma i-sweetheat hash enezimila kanye namasikisi konke okulula ukukwenza futhi kungashintshwa kalula ekudleni kokudla kwe-glycemic index.
Isoka ebusuku
Futhi awukwazi ukuthola lula kunokuba isitsha sesobho nesaladi. Yenza ibhodlela elikhulu lesobho lakho oyintandokazi bese ubhala izingxenye zomuntu ngamunye. Kulula ukuthunga futhi ukuvuselela ebusuku ebusuku.
Yenzani isobho esindayo emifino ephansi ye-carbohydrate futhi ephansi kwesitashi. Sula isobho esisekelwe umhluzi ogcwele imifino ephansi ye-carb, njengenkukhu nemifino noma inyama yenkomo noma i-mushroom, noma i-puree yemifino, njenge-cauliflower nesobho se-leek, yizinketho ezilula eziphansi ze-GI.
Hlala kude nesobho se-GI se-starchy ephakeme, njenge-pea ehlukanisiwe, isobho se-corn chowder noma isobho sezambane, okungabangela ama-sugar spikes.
I-Pasta ephansi ye-GI
Shintsha i-pasta yakho ejwayelekile yengqolowa, i-carbohydrate ephansi noma imifino (njengepinishijithali noma i-tomato) futhi wenze iresiphi yakho oyithandayo - i-spaghetti nama-meatballs, ama-baked noma ngisho ne-lasagna. Lokho kuhle ngoba nabo baqhwaba kahle; yenza i-lasagna enkulu futhi unamathele izingxenye ezingaphezulu kwefriji ukuze ubusuku obumatasa.
Ungaphinde ushintshe ama-veggies for pasta, afana ne-julienne zucchini noma i-spaghetti squash, noma usebenzise isobho sakho phezu kwesipinashi esikhishiwe.
Izimilo ezithosiwe
Enye yezintandokazi engiyithandayo iyisiphuzo se-rgry noma irayisi ethosiwe. Yenza noma yikuphi imifino oyithandayo (Ngigcina isikhwama semifino esiphundu-fry efrijini nje kuphela ngobusuku obumatasa) endaweni encane yomnqumo noma i-canola kuze kube sekugcineni.
Ungashintsha insimu encane ye-soy bese ukhonza phezu kwelayisi elibomvu noma uphonsa ilayisi elibomvu khona epanini nemifino. Phonsa iqanda noma amabili bese ufaka ilayisi nemifino yemifino bese uphonsa nge-soy sauce.
Yiqiniso, ungakwazi ukwengeza inyama ku-spicy-fry yakho; inkukhu, ingulube ngisho nama-shrimp yizo zonke izindlela ezinhle zokwengeza amaprotheni. Vele uqinisekise ukuthi inyama yakho iphekwe ngokugcwele ngaphambi kokufaka imifino yakho.
Usuku lwe-Chicken olusheshayo
Enye indlela enhle ukukhetha inkukhu yokudoba kusuka esitolo sakho sokudla bese ukhonza ngesaladi noma eceleni kwemifino egobile noma egosiwe.
Gcina izinsalela bese usebenzisa inkukhu ukuze uthole ukudla okunye kamuva ngesonto. Ungenza isaladi yekhukhu (Ngithanda imayini nge-mayo ekhanyayo, ama-apula aqoshiwe, isilimo esidliwayo esinamagatsha anamanzi, nama-pecans), inkukhu ye-fajitas, inkukhu i-quesadillas (ungathola i-carb wraps ephansi esitolo sakho sasekhaya) noma wenze nesichokwa esilusiwe esilula (don 'ukhohlwe i-100% isinkwa sonke sikakolweni!).
I-Chili
I-Chili ilula futhi inempilo futhi, futhi ingenziwa nakumpheki wakho omncane. Vele uphonsa izithako zakho ekuseni, ulibeke phansi futhi uvumele ukupheka usuku lonke.
Ngisebenzisa amathini angama-2 kwanoma yikuphi ubhontshisi enginakho emasongweni ami (izinso zobhontshisi, ubhontshisi bama-cannellini kanye nobhontshisi obomvana konke kusebenza kahle), i-canal ye-diced noma i-tomato eqoshiwe kanye ne-canin enkulu yezitamatisi ezichotshoziwe. Ungakwazi futhi ukususa imifino eqoshiwe (i-garlic, anyanisi, izaqathe, isilimo esidliwayo esinamagatsha anamanzi kanye / noma i-pepper eluhlaza) kanye nomzimba womhlabathi (inyama yenkomo noma i-turkey isebenza kahle) futhi uyifake nalawo embizeni.
Isizini ne-chili powder ukunambitha. Khonza ngaphezulu kwelayisi elibomvu.
Hlela phambili
Isihluthulelo sokwenza ushintsho ekudleni kwakho kuhlela phambili.
Hlala phansi ngesonto ngalinye bese uthola ukuthi yini ofuna ukupheka ukuze udle futhi uqinisekise ukuthi uthenge konke okuzodinga ngaphambili. Kukhona ithani lamawebhusayithi anikela ngeminye imibono yezindleko eziphansi ze-glycemic dinners.