Akukho lutho olufana nelanga elikhulu lolwandle nomndeni nabangane. Kodwa, kubantu abanesifo sikashukela, kungenzeka ukuthi akulula njengokubamba ithawula nokuthatha isangweji noma i-bagel endleleni. Ukuba nesifo sikashukela akusho ukuthi awukwazi ukuya ebhishi, kodwa mhlawumbe kuzodingeka wenze ukuhlela okwengeziwe. Uzokwenza kanjani ukuthi ukudla kwakho kwesifo sikashukela kuphephe? Uzogqoka nini ezinyaweni zakho ukuze uzivikele esitheni esishisayo?
Futhi umbuzo ovame kakhulu wabuza: Yini oyodla ?
Enye yezinto ezilula kunazo zonke ebhishi is sandwich. I-portable yayo, kulula ukugcina ipholile futhi kulula ukuyidla. Uma unesifo sikashukela, kungenzeka ukuthi uzwile ukuthi isinkwa yisitha futhi ama-sandwich akwenqatshelwe. Lokhu akulona iqiniso. Nakuba isinkwa singama-carbohydrate amaningi, abantu abanesifo sikashukela akudingeki bagweme ama-carbohydrate ngokuphelele. Esikhundleni salokho, ukudla ukudla okunama- carbohydrate okuguquguqukayo okucebile ku-fiber kungasiza abantu abanesifo sikashukela ukuba bafinyelele ushukela wegazi kanye nemigomo yesisindo. Iziqephu ezimbili zesinkwa ziqukethe cishe amagremu angu-30 ama-carbohydrates, okuyinto eyamukelekayo ye-carbohydrates yamini. Esikhundleni sokuthenga isangweji eligcwele kakhulu futhi ligcwele, zilondoloze kuma-calories, ama-carbohydrate, kanye nemali ngokupakisha okwakho.
Isihluthulelo sokwakha islawishi enempilo siyonke ekwakhiweni. Khetha isinkwa esifanele kanye nezithako phakathi kwakho futhi uzoba nesidlo sasemini esinomsoco, u-fiber namaprotheni.
Landela lawa macebiso nabangani bakho bangase badinga ukudla isangweji lakho esikhundleni sabo.
Indlela Yokukhetha Isinkwa
Ukukhetha isinkwa esinempilo kungaba umsebenzi odidayo kakhulu. Ngamakhulu ezinketho, ukuba ngumthengi we-savvy oqonda amalebuli kuzoba kubaluleke kakhulu. Ngaphambi kokushaya ama-aisles, zigcine isikhathi esithile ngokugwema zonke izinkwa ezimhlophe.
Dweba ama-bagels, imiqulu, nezinye izinkwa ezimhlophe nesithako sokuqala esibhalwe "okufakwe ufulawa wekoro." Ukuphuza ufulawa wekolweni kumane nje isinkwa esimhlophe esiye saba namavithamini kanye namaminerali emuva kokuthi ahlulwe ngesikhathi sokucubungula.
Futhi, ungakhohliswa yizinkwa ezibhalwe ngamabele angu-7, okusanhlamvu okusanhlamvu, noma oku-9. Iningi lalezi zinkwa ziyisinkwa esimhlophe esimhlophe esinezinhlamvu eziningi . Zonke lezi zinhlobo zesinkwa ziyasweleka fiber futhi cishe ziyokhipha ishukela egazini ngokushesha kakhulu kunesinkwa sonke sesinkwa. Lapho ukhetha isinkwa, kubalulekile ukuhlala ubheka uhlu lwezithako. Ungabona okusanhlamvu okuphelele uma isithako sokuqala sithi "konke." Noma, ungabheka isitembu esiphezulu se-100%. Isinkwa esihle siyoba okusanhlamvu okugcwele okungenani ama-3 g we-fiber kanye no-15 g we-carbohydrate ngayinye. Gcina ukukhonza ku-2 tincetu, noma i-muffin engu-1 yonke ye-nginisi yesiNgisi, ukugoqa, isangweji elincane, noma i-pita.
Indlela Yokukhetha Amaphrotheni
Ukukhetha kwakho kwamaprotheni kuzoba yisisekelo sesihlabathi sakho - sigcine sincike. Gwema ama-fat-cut-cuts efana nama-bologna, i-salami, noma ushizi, esikhundleni salokho ukhethe i-ham-sodium, i-turkey noma yenkomo egaziniwe. Buza ukusikeka okubandayo okuhlanjululwe bese ukhawulela ingxenye yakho cishe ama-ounces ama-3 kuya kwangu-4 (uma kuhlanjululwe okuncane kunamathele angaba ngu-5 kuya ku-6, uma kukhethiwe kukhulu, cishe ku-3 kuya ku-4 tincetu).
Uma ulandela ukudla okunomkhawulo we-sodium, ungase ufune ukugwema ukukhipha okubandayo. Esikhundleni sokunquma inkukhu ephusiwe, i-turkey, ingulube noma enye iphrotheni ephilile evela kusihlwa ebusuku. Okokugcina, uma ungenalo kulezi zinhlobo zamaphrotheni, zama i-tuna (ipakishwe emanzini) noma amaqanda abamhlophe.
Indlela Yokufaka Umqulu
Ukwengeza ivolumu kusikiti sakho kuzosiza ukugcina ugcwele futhi uthuthukise ukudla okunezakhi. Yenza isikhwama sakho sandwich ukuqedela ukudla kwakho ngokungeza imifino engekho isitashi . Engeza isilimo esidliwayo esinamagatsha anamanzi, izaqathe noma u-anyanisi ku-tuna, iqanda , noma iqanda elilodwa elimhlophe isaladi noma i-lettuce yendawo, utamatisi, othosiwe, noma i-cherry pepper noma enye imifino ekhethwayo phezulu kwamaprotheni ukuze ungeze i-crunch, umbala nokuvutha.
Ungesabi ukuphonsa noma yimiphi imifino esele. Ukuthola ubuciko kuzokukwenza isangweji lakho libe elikhangayo futhi elihle kakhulu.
Indlela Yokukhetha I-Condiment
Gwema ama-condiment aphezulu kakhulu njengama-mayonnaise, ibhotela, ushizi ukhilimu kanye nokugqoka okomuncu ukuze ulondoloze ama-calories namafutha agcwele. Esikhundleni salokho, vele uphakamise sandwich sakho nge dollop of lwesinaphi. Noma, gcoba isinkwa sakho nge-hummus noma i-avocado ukuze uthole amanye amafutha enempilo enempilo, e-monounsaturated. Ungenza futhi i-tuna noma isaladi yeqanda nge-avocado noma i-hummus ngokumelene nemayonnaise. Khumbula ukuthi unamathele esayizi lokukhonza, cishe amabili wezipuni noma i-avocado ye-1/3.
Yenza isinkwa sakho nge-Low-Carbohydrate Snack
Gwema ukudla okudla okunama-carbohydrate ephezulu njengabaqhekeki, ama-chips, nama-pretzels uma bedla isangweji lesidlo sasemini. Ama-carbohydrate amaningi kakhulu esidlweni singabangela i-hyperglycemia (ushukela ephezulu wegazi). Esikhundleni salokho, phakethe izaqathi eziluhlaza, uthathe i-crudité, isaladi lesohlangothini, noma amanothi amantongomane. Uma uzodla isiphuzo sakho amahora ambalwa emva kwasemini, zama enye yalezi zokudla okulindelekile ezingu-20 ze-diabetes ezinama-khalori angu-200 noma ngaphansi