Yini emenyu yakho yesimini namuhla? Uma ufana nabantu abaningi, cishe uzobamba okuthile okusheshayo noma ulethe okuyisisekelo esifanayo esidla sasemini oyidla ngaso sonke isikhathi. Kungakhathaliseki ukuthi unquma ukudla noma ukuletha isidlo sasemini ekhaya, kunezinketho eziningana ezinempilo futhi ezifinyeleleka kalula ukuze wenze ushintsho oluncane lwe- glycemic index (GI) lokudla kancane.
I-soups
Izinsipho ziyindlela enhle yokudla kwasemini. Akukhona kuphela ukuthi ungathola isobho kumamenyu amaningi athathwe, kodwa ungenza kalula imbiza enkulu yesobho ngezimpelasonto bese ubhadlaza izingxenye zomuntu ngamunye ukuze ulondoloze kamuva. Zama isobho eliqandayo ekamelweni elilodwa lezinkomishi ezikhwameni ezihlukene ukuze wenze ukuhlanza nokusheshisa kulula. Konke okumele ukwenze ukukhipha isikhwama esisodwa ekuseni nangesikhathi sasemini, unamathele esitokisini esiphephile se-microwave kuze kube sekufudumele.
I-lentil, imifino, i-minestrone, inkukhu ene-pasta noma ilayisi elibomvu, futhi isobho se-pea yizo zonke izinketho eziphansi kakhulu ze-GI. Uzofuna ukugwema isobho esekelwe ukhilimu ngenxa yamanani azo aphezulu we-caloric negcwele. Lokhu kuyiqiniso ikakhulukazi uma une-polycystic ovary syndrome (i-PCOS) ngoba unengozi ephakeme yokuthuthukisa ukucindezeleka kwegazi nesifo senhliziyo .
AmaSaladi
AmaSaladi , kuye ngokuthi yini oyifaka kuzo, iyisinqumo esinempilo kakhulu. Qala nge-ulethisi enesisindo somsoco, njenge-mix mix spring noma isipinashi, bese unqwabelanisa emigodini yakho yokuzikhethela.
Ngesikhathi i-lettuce ye-iceberg ingenayo i-GI ephakeme, kunenzuzo encane kakhulu yokudla okunomsoco yokuyidla. Uzothola amavithamini amaningi, amaminerali, kanye nezakhi ngokufaka esikhundleni sesipinashi noma enye i-lettuce eluhlaza okomnyama kunalokho. Utamatisi, ukhukhamba, i-pepper, amakhowe, i-broccoli ne-izaqathe kukhona ama-toppings amakhulu kunoma isiphi isaladi.
Uzofuna ukunciphisa ushizi, ama-bacon bits, nama-croutons, aphezulu emafutheni. Zizwa ukhululekile ukungeza izithelo eziqoshiwe, njenge-oranges, i-grapefruit, ama-apula, noma amajikijolo, inkukhu elinezinyosi, amantongomane nobhontshisi noma ama-legumes okwenziwe amaprotheni engeziwe, amaqabunga, namnandi.
Ukugqoka isaladi kubalulekile ukucabangela uma wenza noma uyala isaladi. Hlanganisa nge-mix elula yamafutha omnqumo kanye noviniga balsamic ukugqoka ama saladi akho esikhundleni samafutha aphezulu amabhodlela, ukugqoka ushukela ophezulu. Noma, kangcono nakakhulu, ungenza kalula ukugqoka kwakho nezithako ezintsha ezifana nelamula, i-garlic, nama-oranges. Udinga imibono? Bheka i- PCOS Nutrition Center Cookbook .
Sandwich
Ukwenziwe kalula ekhaya futhi ulethwe emsebenzini noma utholakale ku-delis yendawo, ama-sandwich ahlinzeka ngezinketho eziningi ze-glycemic index. Uzodinga ukushintshanisa imiqulu noma isinkwa esimhlophe ukuze uqoke ukolweni ophelele we-100% noma uhlume isinkwa. Zama ushizi nehha, okuyinto inyama enomzimba kakhulu, noma i-turkey kanye noshizi, noma i-tuna noma isaladi leqanda. Zizwa ukhululekile ukulayisha isangweji lakho nge ulethisi, utamatisi, neminye imifino, uma ikhona. Esikhundleni sesikhwama se-chips, khetha ukusika izithelo noma imifino, indebe yesobho, noma isaladi lesohlangothini. Yenza ibhotela ye-peanut ne-jelly ibe nempilo encane ngokusebenzisa izithelo ezintsha ezinqunywe njenge-cherries noma ama-strawberries esikhundleni se-jelly.
Izindleko Zokudla Kwedlo
Ukumisa ukudla kwakho kwasemini ekhaya ngaphambi kwesikhathi kuyindlela enkulu yokuhleleka ehhovisi. Ngeke nje ube nesidlo esinempilo, kepha uzogcina imali eningi. Ngaphandle kokwethula izingxenye ezisele ezokudliwayo kusihlwa sakusihlwa (yenza kabili iresiphi yezinsizakalo ezingeziwe phakathi nesonto), ungaphinda upheke izinkukhu ezimbalwa zezinkukhu, eziboshwe noma i-sautéd ngenani elincane lamafutha, okufanele lisetshenziswe phakathi nesonto . Yengeza inkukhu emifino ethile efriziwe ne-soy sauce ye-stiry-fry, noma usebenzise i-sauce nama-fat e-cheese aphansi ngenkukhu yaseParmesan, noma uyifake ku-celery eqoshiwe kanye namantongomane kanye neminye imayonnaise ekhanyayo yesaladi esiphundu.
Hlela phambili
Kungakhathaliseki ukuthi unquma ukudla noma ukupheka ekhaya, ukuhlela ukudla kwakho kuyimfuneko. Thatha amaminithi ambalwa kusihlwa kusihlwa ukuze ulungise ukudla kwakho kwasemini futhi uwenze ukuthi upakwe usuku olulandelayo. Ngaleyo ndlela, uma uhamba ekuseni kakhulu ekuseni, isidlo sasemini silungele ukuhamba futhi awuphoqeleki ukuba udle okuthile okungenampilo. Uma uhlela ukudla, cwaninga amamenyu okudla ezindaweni zokudlela zendawo ukuze wazi ukuthi yini ongayilindela uma ufika khona.