Usuku olulodwa lokudla okunomsoco nokulinganisela kahle
Uma usanda kutholakala ukuthi unesifo sikashukela, ungase uzithole uzibuza, ngingayidla ini? Ukuthi isifo sikashukela yisifo lapho ushukela ungasebenzi kahle , abantu abanesifo sikashukela badinga ukulawula nokulawula ukudla kwabo kwe-carbohydrate. Ukwenza kanjalo akunakusiza nje ukulawula ukushukela kwegazi, kepha kungabangela ukulahlekelwa isisindo, ukuncipha kwe-triglycerides (isilinganiso samafutha egazini) nokunciphisa ingozi yezinye izici zengozi yomzimba.
Uma une-prediabetes futhi utshelwe ukuba ulahlekelwe isisindo, ikhalori kanye nokudla okulawulwe yi-carbohydrate kungasiza ekuvimbeleni nasekubambezelekeni kwesifo sikashukela. Ucwaningo lubonisa ukuthi ukulahlekelwa isisindo esincane, cishe u-7-10% wesisindo somzimba wakho kungasiza ukunciphisa ingozi yokuba nesifo sikashukela.
Kuvame ukulukhuni ukuthola isikhathi sokufuna izindlela zokupheka bese udala ukudla okunambithekayo, nokulinganisela okunomsoco. Ngaphambi kokufuna ukudla nezinhlelo zokudla, kuwukuhlakanipha ukuthola ukuthi mangaki amakhilogremu nama-carbohydrate okudingayo ukuze ufinyelele kokubili isisindo sakho kanye nemigomo yeshukela egazini. Uma ungakafiki kakade, usethe umhlangano nomfundisi obhalisiwe noma umfundisi wesifo sikashukela oqinisekisiwe ukuze uthole umqondo wakho wokudla okunomsoco we-caloric ne-carbohydrate ozosekela imigomo yakho.
Loluhlelo lwesithathu lokudla lwadalwa abantu abafuna ukudla ukudla kuka-1800 khalori. Kulo, uzothola, ukudla okulawulwa kwe-carbohydrate, i-snack kanye ne-dessert eyi-1800 kilojoule (cishe ama-calories angu-500 ngesidlo ngasinye, isidlo sinani cishe ngu-600 ngoba kufaka phakathi i-dessert nama-khalori angaba ngu-200 wesidla).
Kwabanye benu, inani le-carbohydrate kulolu hlelo lokudla lungase lubonakale lukhulu kakhulu. Abanye abantu abanesifo sikashukela bazuza ngokudla ukudla okuncane kwe-carbohydrate. Indlela enhle yokuhlola ukuze ubone ukuthi uhlelo lwakho lokudla lusetshenziselwa yini ukuhlola ushukela wegazi ngaphambi nangamahora amabili emva kokudla. Hlola ukubona ukuthi ushukela wakho wegazi usukhuphuke kangakanani amahora amabili ngemuva kokuqala kokudla kwakho.
Kwabaningi, ushukela wegazi kufanele ube ngaphansi noma ulingane no-180mg / dL amahora amabili ngemva kokudla. Hlola nodokotela wakho ngemigomo yakho yokushukela egazini.
Isitembu sasekuseni sesampula:
Ukuguqulwa kwesidlo, njenge-smoothies kungaba nenhloso yokulahlekelwa isisindo. Ngaphezu kwalokho, ingaba amaprotheni ne-vithamini ecebile. Lapho kwenziwa izithako ezifanele, bayathandeka futhi bayakhetha okusheshayo nokugcwalisa kwasekuseni.
I-Smoothie yasekuseni eyenziwe ngokuhlanganisa kuze kube bushelelezi:
- I-8oz inkomishi yobisi lwe-almond olungenamnandi
- I-oz ozamafutha aphansi e-yogurt yamaGreki
- I-oz ozulingisa i-oz
- 1/2 ibhanana eliphakathi cishe 4 oz
- 1/2 indebe efriziwe, ama-strawberry onke
- 2 isipuni emhlabathini isidlo esiphundu
- 1 ukukhonza amaprotheni powder (whey, hemp noma yikuphi okunye okuthandayo) * Inhloso yokukhetha ukunambitheka kwangempela okungenayo ushukela oweneziwe
- I-cinnamon ne-vanilla powder (akudingekile kodwa ingafaka ukunambitheka)
- Ikhofi nge-1 Tbsp Half & Half
Okuqukethwe okunomsoco: ~ amakholori angu-490, ama-46 g we-carbohydrate, amafutha angu-15.3 g, amafutha ayi-2,7 g, ishukela engu-26 g, i-10 g fiber, i-45.7 g amaprotheni
Ukudla
Isaladi, i-Tomato, ne-avovocado:
- 1 inkomishi eqoshiwe i-ulethisi (isipinashi, imifino ehlanganisiwe, i-romaine)
- 1 inkomishi idonsa utamatisi
- 1 inkomishi ikomishi - ebisiwe futhi uthathe kusuka cob (noma sebenzisa efriziwe)
- 1/4 i-avocado fresh - eqoshiwe
- I-tsp 1 yamafutha omnqumo neviniga ebhalsamu
- 1/2 6 "u-pita ogcwele wegorosi - owenziwe kahle
- Inkukhu eline-4 elinejikijolo, i-tuna ekheniwe (ivinjiwe) noma i-turkey yokugcoba
Toss corn, otholile, isaladi yokugqoka kanye ne-avocado ndawonye ngenkathi ummbila usafudumele. Lokhu kuzokwenyanya kancane i-avocado bese kudala ukugqoka i-creamier. Hamba bese ukhonza phezu kwe-ulethisi nge-toast ye-pita eceleni.
I-8-12 amaqanda amanzi e-lemon aqoshiwe
Okuqukethwe okunomsoco: ~ ama-calories angu-485, ama-60 g we-carbohydrate, ama-17 g amafutha, ama-2.6 g we-fat saturated, 12.4 g ushukela, ama-37.4 g amaprotheni, i-12.2 g fiber
Dinner
- 1 isifuba se-inkukhu esandulelwe ngaphambili (cishe ngo-6oz - ungazama futhi i-saumoni noma inyama yenkomo ephilile)
- 2 tsp amafutha omnqumo
- 1 ithisipuni i-garlic powder
- 1 pinsa pepper omnyama
- 2 izinkomishi broccoli eluhlaza uthathe imikhonto (kungaba esikhundleni efriziwe noma enye imifino non-starchy )
- I-2/3 indebe iphekwe irayisi elibomvu eliyisiqalo eside
- 1 Tbsp imbewu ye-sunflower
- Inkomishi ye-3/4 ye-blueberries ene-2 ye-chocolate ebomvu emnyama
Gubha isifuba senkukhu ngamafutha omnqumo bese ufafaze umnyama omnyama kanye ne-garlic powder kanye ne-grill. Beka i-broccoli esitsheni esiphephile se-microwave, uthele amanzi amancane phezu phezulu futhi umboze nge-plastic wrap. I-microwave ngamasekhondi angu-60, noma kuze kube lula. Uma ungakhetha ukungasebenzisi i-microwave yakho, i-broccoli ye-steam epanini ye-saucer ngamanzi amancane.
Irayisi yokupheka njengemfundo yephakheji ngalinye bese ufafaza imbewu ye-sunflower. Jabulela ama-blueberries nomshokoledi omnyama we-dessert .
Okuqukethwe okunomsoco: ~ ama-kilojoule angu-600, ama-64 g carbohydrate, ama-16.6 g amafutha, ama-5.2 g amafutha agcwele, i-19,5 g ushukela, amaprotheni ama-53 g, i-11.3 g fiber
Isidlo Sokudla Kwasemini Esibanjwe Ku: Imenyu Yezokudla YeSifo Sikashukela
I-Mid-day Snack
- 15 izaqathe zezingane
- 1.5 Amathisipuni Ibhotela lePeanut
Sakaza ibhotela le-peanut phezu kwama-apple tincetu noma sebenzisa ibhotela le-peanut njenge-sauce yokudilika.
Ukwaziswa okunomsoco: ~ ama-calories angu-194, i-17.1 g carbohydrate, amafutha ayi-12.3 g, amafutha ayi-1.5 g agcwele, ushukela, ama-7 g amaprotheni, 4.1 g fiber.