Indlela Yokunciphisa I-Smart futhi Namanje Ukunamathela Esikhathini Sokudla Kwakho
Izinhlelo zokudla zesifo sikashukela akuzona "usayizi owodwa ohambisana nonke". Abanye abanesifo sikashukela bazoba nezinqolobane ezakhiwe ezinhlelweni zabo zokudla ngeziphakamiso zethimba labo lezokwelapha noma ngokusekelwe ekuthandweni kwabo kokudla. Kodwa ngisho noma ukudla okuphuza akuyona ingxenye yesidlo sakho sokudla, kusasele izikhathi ozodinga ukwenza izinqumo zokudla okuhlakaniphile.
Ngihlukanisa imibono yesifo sikashukela ngezigaba ezintathu:
- okungaxhunyiwe phakathi kokudla-okudla okungekho (okungeke kushaye uhlelo lwakho lokudla)
- okudla okuhleliwe okuyingxenye yesicwangciso sakho sokudla
- ukudla okuphuthumayo kwe-hypoglycemia
Okungahleliwe Phakathi Kokudla Okudlayo
Uma uthola ukuthi ulambile njalo phakathi kokudla, khuluma nodokotela wakho noma u-dietitian. Kungadingeka wenze izinguquko ezenziwe ohlelweni lwakho lokudla. Kodwa ngezikhathi ezithile ukuhlasela kokulamba kwendlala, finyelela ku-calorie ephansi, engekho-carbohydrate esekelwe.
Lezi zibonelo kuzokusiza ukuvimbela ukulamba kwakho ngaphandle kokushaya ngokuphelele uhlelo lwakho lokudla noma ukususa ushukela wegazi lakho:
- Ukudla Okumahhala: Uma kubanda, zama inkomishi yetiyi eshisayo noma umhluzi we-inkukhu ophansi. Uma kushisa, zama inkomishi ye-jello engenashukela noma ubone uma ingilazi yamanzi noma isiphuzo esibanda ushukela singabamba kuze kube sekudleni kwakho okulandelayo. (Uzomangala ukuthi uketshezi lungakwenza uzizwe ugcwele kanjani.)
- Ngaphansi kwama-khalori angu-100: ama- 2 e-fat-free free mozzarella ushizi, i-3 oz low sodium turkey isifuba esengena emathangeni, noma iqanda elibi elinamanzi elifafazwe ne-pepper
- Ngaphansi kwama-khalori angu-200: 1/4 indebe enganelisiwe, noma isilimo esidliwayo esinamagatsha anamanzi anezipuni ezimbili ze-fat fat
Ukudla okuhleliwe - Ingxenye Yokudla Kwakho
Uhlelo lwakho lokudla luzokutshela ukuthi zingakhi eziningi ze-carbohydrate, amaprotheni noma amafutha okufanele ube nawo ngokudla kwakho. Uhlelo oluhle kakhulu lokudla ukudla ngokuvamile luhlanganisa amaprotheni amahle noma amafutha anempilo enama-gramu angu-15 kuya kwangu-30 e-high-fiber carbohydrate efana nezithelo, imifino kanye nohlamvu oluphelele. Lokhu kuhlanganiswa kwezakhi kunciphisa ukugaya futhi kubangele ukukhuphuka kancane kancane futhi kuwele ushukela wegazi.
Ukunambitha okuqukethe ukhetho olulodwa lwe-carbohydrate (cishe ama-gramu angu-15 we-carbohydrate):
- I-apple eyi-1 ephakathi ne-isipuni esingu-1 yebhotela le-fatan eliphansi
- 18 ama-pretzel amancane angama-1 amancane ushizi ophansi
- Izinkomishi ezi-3 ze-microwave popcorn ezincane-fat kanye namantongomane angama-6 kuya kwangu-10 angagunciwe
- 1 indebe baby izaqathe, tincetu ebomvu pepper, noma ubhontshisi eluhlaza eluhlaza nge 1/4 indebe hummus
- 6 i-carton ye-yogurt yokukhanya
- 6 amafutha aphansi, ama-crackers akhiqiza ukolweni one-ounce we-fat fat
- 1 i-graham cracker ne-isipuni esingu-1 yebhotela le-fatan eliphansi
Ukunambitha okuqukethe izinqumo ezimbili ze-carbohydrate (cishe ama-gramu angu-30 we-carbohydrate):
- 1 inkomishi ye-high-fiber full-wheat corn with 1/2 cup cup skim
- I-1/2 i-turkey ne-low-fat sandese ishizi kanye nokukhonza izithelo ezintsha
- 1 amafutha aphansi kodwa i-granola ephezulu-fiber noma ibha yokusanhlamvu
- 6 i-carton ye-yogurt yokukhanya exubene ne-1/2 indebe yonke-okusanhlamvu okusanhlamvu
- 1/2 indebe ye-pudding engenamashukela kanye nama-clop vanilla amabili
- 1/4 indebe ezomisiwe kanye nezintongwane ezingu-6 kuya kwezingu-10 ezingagculwanga
- U-8 oz ophansi we-chocolate ubisi
I-Hypoglycemia Ephuthumayo "Ukunambitha"
Kufanele njalo ube nokudla okuphuthumayo okususelwe e-carbohydrate esekelwe uma uzwa izimpawu ezingenayo ze-hypoglycemia. Ngokungafani nesidlo sokudla ukudla, ukudla okuphuthumayo kufanele kube mahhala amaprotheni namafutha ukuze kuvunywe ngokushesha kwe-glucose. Isilinganiso sokuqala esiphuthumayo se-glucose ukuphatha i-hypoglycemia ngokuvamile ku-10 kuya ku-15 amagremu.
Lokho kungatholakala ku:
- Izinto zokuphila ezine
- 4 amathisipuni ushukela
- I-1/2 ingaba i-soda ejwayelekile noma ijusi
Khumbula, ukhiye lapha awuzwa ugcwele kepha uthola ushukela wakho wegazi uphindele ojwayelekile.