Akukho ukudla okufanayo okuhambisana nakho konke ngenxa yesifo sikashukela, futhi zonke izinhlelo zokudla kufanele zibe ngabanye , kodwa kungakhathaliseki ukuthi ziphi uhlelo lwakho lokudla, ukunciphisa ikhalori ne-carbohydrate okuqukethwe kungakusiza ukuba ulahlekelwe isisindo futhi unciphise ushukela wegazi. Kuye ngokuphakama kwakho, isisindo, iminyaka yobudala, kanye nezinga lomsebenzi, uhlelo lokudla lwekhalori olungama-1200 lungalungile. Uma lokhu kuphakanyiswe ngudokotela wakho futhi ungazi ukuthi ungaqala kuphi, kungumqondo omuhle ukuqonda ukuthi yikuphi ukudla okungakapheli izinsuku okufanele kubonakale.
Ukuhlelwa kwezinsuku ezintathu zokudla, kungakusiza ukuqeda izinqumo, ngenkathi ugcina, u-calories, i-carbohydrate, namafutha alawulwa.
Okufanele Ucabange Ngesikhathi Ukudla Kudla
Ama-carbohydrate: ama- carbohydrate yiwona owona mthombo omkhulu wamandla kanye nomsoco othembisa ushukela wegazi kakhulu . Abantu abanesifo sikashukela kumele balinganise ukudla kwabo kwe-carbohydrate ngoba ama-carbohydrate amaningi, ikakhulukazi ngesimo sokudla ezimhlophe, elicwengisisiwe, esetshenzwayo , kanye noshukela angakwazi ukwandisa ushukela wegazi, futhi asebenze kathathu futhi athole ukuzuza kwesisindo. Uma ucabanga ngama-carbohydrates, uzofuna ukucabanga ngezigaba kanye nokuthayipha. Khetha ama-carbohydrate anezintambo ezinjenge- fibre, njenge-okusanhlamvu okugcwele, imifino yesitashi, njengamazambane, ubisi olunamafutha aphansi, njenge-yogurt yamaGreki, nezithelo ezincane ezisezingeni eliphansi, ezifana namajikijolo. Iningi labantu liyazuza ekudleni ukudla okungama-30 kuya kwangu-45 amagremu ama-carbohydrate, futhi 15 kuya ku-20 amagremu ngomdlalo ngamunye, kodwa lokhu kuzoxhomeka ekulawuleni ushukela wegazi, umsebenzi wokuzivocavoca, nesisindo, ukubiza ezimbalwa.
Kuhlale kuwumqondo omuhle ukuhlangana nomfundisi obhalisiwe noma umqeqeshi oqinisekisiwe wesifo sikashukela ukunquma ukuthi mangaki ama-carbohydrate akufanelekile. Khumbula ukuthi yonke igremu ye-carbohydrate inamakholori amane. Ngakho-ke, uma udla, ama-gramu angu-45 we-carbohydrate ngesidlo ngasinye, nama-gramu angu-30 ngomzuzu ngamunye, uzofaka ama-calories angu-660 kusuka ku-carbohydrate ngosuku.
Amaprotheni: Amaphrotheni yi-macronutrient engenayo i-carbohydrate (ngaphandle kokugcoba noma yokugcoba in sauce). Ukondla okwanele kwamaprotheni kubalulekile ekukhuliseni umkhuhlane, ukuphulukiswa kwesilonda, ukuphumula kwemisipha, futhi kunamandla okugcoba. Uma udla ukudla okulawulwe ngekhalori, kubalulekile ukukhetha amaprotheni ahlanzekile (njengoba lezi zinhlobo zizoba nama-calorie amancane namafutha). Namathela emithonjeni, njengenkukhu enyama emhlophe, ingulube, i-turkey, inyama yenkomo ephilile (ama-95% aqinile), amaqanda abamhlophe, kanye nobisi obuphansi. Uma unemifino noma imifino , ubhontshisi, nesiprotheni esekelwe kwesoyi, njenge-damam, ne-tofu nayo imithombo yamaprotheni, kodwa khumbula ukuthi iqukethe i-carbohydrates, futhi. Amaphrotheni nawo aqukethe ama-khalori amane ngegramu ngayinye. Ucwaningo oluthile lubonisa ukuthi ukudla amafutha aphezulu, amaprotheni asephalazini asezingeni eliphezulu anganciphisa i-hemoglobin A1C kubantu abanesifo sikashukela.
Amafutha: I- Fat enye i-macronutrient engequkethe ama-carbohydrate. Amafutha adlala indima ebalulekile emzimbeni, futhi kuyadingeka ukuba athole amavithamini amaningi ashubile. Ama-acids ama-Essential asemqoka, afana ne-omega 3 ne-omega 6, akha izakhi zezinwele, isikhumba, nezipikili futhi zibalulekile empilweni yobuchopho futhi anezakhiwo eziphikisayo. Uma ukhetha imithombo yamanoni, uzofuna ukukhetha amafutha angenalutho anjengamafutha, amantongomane, imbewu, i-avocado, nezinhlanzi ezinamafutha afana nama-sardine, ne-salmon.
Nciphisa amafutha amaningi kanye namafutha ashubile njalo ngangokunokwenzeka, njengamafutha aphelele, ukudla okuthosiwe, ukudla okunomsoco ophezulu njengama-sausage ne-bacon, ibhotela, ukhilimu, namaswidi afana namakhukhi namaqebelengwane. Amaphesenti amafutha kufanele ahlolwe, ngisho namafutha anempilo, ngoba ama-calorie amafutha anganezela ngokushesha. Igramu eyodwa yamafutha iqukethe amakholori ayisishiyagalolunye.
Amakhilomitha ayi-1200 awawona wonke umuntu
Okokuqala, sizoqala ngezwi lesilumkiso: ukudla okuyishumi nesishiyagalolunye sikashukela akuyona yonke umuntu onesifo sikashukela. Ukuze ulahlekelwe isisindo, leli zinga lekhalori liphansi ngokwanele kangangokuba lingabangela umphumela omubi kumetabolism kubantu abaningi.
Futhi, leli zinga lekhalori lingase lingahlinzeki ama-carbohydrate anele ukuhambisana nemigomo yemithi noma ukuvimbela u- hypoglycemia.
Kodwa-ke, amakholori angu-1200 azohlangana nezidingo zamandla zabanye abantu abanesifo sikashukela. Kungcono kakhulu uma uncane ngesisindo nesisindo, uneminyaka engaphezu kwengu-65, futhi / noma usebenza kancane. Uma uthola isifo semithi yesifo sikashukela se-1200-khalori, odokotela bakho bazobe sebezicabangele zonke lezi zici.
Uma udokotela wakho enqunyelwe ukudla ngaphandle kwama-calories angu-1200, sinamapulani okudla kwesampula nawe .
Yeka ukuthi imenyu yansuku zonke ibukeka kanjani
Lolu hlelo lokudla kufanele lunikeze imibono yokudla kwakho okusha. Inikeza cishe amakholori angu-12 ngosuku, nge-30 kuya ku-45 amagremu we-carbohydrate ngesidlo ngasinye, kanye no-15 kuya ku-30 amagremu ngamunye.
Usuku 1 isidlo sasekuseni
- I-omelet eyenziwe ngamaqanda ama-2 amaqanda kanye neqanda elilodwa, no-1 (1 ounce) ama-fat-fat shizi
- Isiqephu esisodwa sokolweni kakolweni kakade ne-1 ithisipuni ibhotela ibhotela
- I-orange eyodwa encane noma i-kiwi encane encane
- Ikhofi ene-1 isipuni isigamu nengxenye
Ingqikithi yama-carbohydrate ngesidlo ngasinye: ~ 30 amagremu
Ukudla
- 2 izinkomishi eziqoshiwe zemifino nge-ounces ama-4 (ubukhulu besandla sesandla sakho) inkukhu elinezinyosi kanye nokugqoka amafutha we-isipuni 1
- I-apula encane encane ye-4 ounce
- Igaji elilodwa le-yogurt elincane eliphansi
- Amayunithi angu-8 kuya kwangu-12 noma isiphuzo esingenashukela
Ingqikithi yama-carbohydrate ngesidlo ngasinye: ~ 40 amagremu we-carbohydrate
Snack
- Izinkomishi ezi-3 zomoya zanda popcorn
Ingqikithi ye-carbohydrate ngayinye: ~ 15 amagremu we-carbohydrate
Dinner
- I-Turkey Broccoli Ukugoqa: Ama-ounces angu-4 ancibilike emhlabathini omhlophe we-turkey, ephekwe 1 ithisipuni yamafutha omnqumo
- 1 i-carbohydrate ephansi lonke ukugoqa okusanhlamvu (cishe amagremu angu-20 we-carbohydrate)
- 1 inkomishi i-broccoli ene-steamed ene-1 ithisipuni yamafutha omnqumo (phezulu ne-sauce eshisayo)
- Amayunithi angu-8 kuya kwangu-12 noma isiphuzo esingenashukela
- 1 indebe ye-raspberries
Ingqikithi ye-carbohydrate ngesidlo ngasinye: ~ 45 amagremu we-carbohydrate
Usuku 2 isidlo sasekuseni
- Isiqukathi esingu-1 se-yogurt ephansi yama-Greek yogurt
- 3/4 indebe blueberries
- Isipuni esingu-1 oqoshiwe ama-alimondi angenakulinganiswa
- 1 ikomishi ikhofi nge 1 isipuni isigamu nengxenye
Ingqikithi ye-carbohydrate ngesidlo ngasinye: ~ 25 amagremu we-carbohydrate
Ukudla
- Ama-Sandwich ase-Open Faced- 4 ama-tincetu amancane we-turkey egosiwe
- Slice 1 isinkwa sesinkwa sonke
- ulethisi, utamatisi, i-1/4 avocado eqoshiwe, i-dollup yesinaphi
- 15 izaqathe zezingane ezine-isipuni se-hummus
Ingqikithi ye-carbohydrate ngesidlo ngasinye: ~ 35 amagremu we-carbohydrate
Isinkwa:
- 1 1/4 indebe ye-strawberries ene-1 isipuni se-nut butter
Ingqikithi ye-carbohydrate ngayinye: ~ 18 amagremu we-carbohydrate
Dinner
- I-Shrimp Shrimp Quinoa Bowl - ama-ounces ama-4 anezinkuni eziboshwe
- 1/2 indebe ephekwe i-quinoa emanzini noma ephansi ye-sodium inkukhu umhluzi
- 1/2 indebe utamatisi oqoshiwe, 1/2 indebe eqoshiwe
- I-1/4 indebe yahlanza ushizi ophansi
- 1 isipuni salsa
Ingqikithi ye-carbohydrate ngesidlo ngasinye: ~ 40 amagremu we-carbohydrate
Usuku 3 Ikhefu lekusasa
- I-sweet potato isobho se-strawberry
Isamba sama-carbohydrate ngesidlo: ~ 17 amagremu we-carbohydrate
Ukudla
- I-veggies eqoshiwe kanye nemifino isaladi yeqanda
- phezulu ku-1 wonke amaqebelengwane erayisi elayini
- I-1 cup cupberries
- 8 kuya ku-12 ama-ounces amanzi noma seltzer
Ingqikithi ye-carbohydrate ngesidlo ngasinye: ~ 40 amagremu we-carbohydrate
Dinner
- I-filet ye-sole (noma enye inhlanzi yokukhetha) nge isipinashi esine-steamed kanye namazambane abusiwe
- Ama-ounces ama-5 aphekwe nge-lemon, i-garlic powder, usawoti, i-pepper, i-isipuni 1 yamafutha omnqumo
- 1 ama-potato amancane aphekwe ngama-sinamoni ne-1 ithisipuni ibhotela
- 1.5 izinkomishi ezitshisiwe isipinashi
- 8 kuya ku-12 ama-ounces amanzi noma seltzer
Isamba sama-carbohydrate ngesidlo: ~ 30 amagremu we-carbohydrate
Dala uhlelo lokudla kwakho siqu
Le menyu isibonelo sezinsuku ezintathu kuphela sazo zonke ukudla okumnandi ongangena ngosuku olulodwa futhi ugcine ukudla okungama-1200-khalori. Uma udinga ukuhluka okuningi, kunezinhlobo eziningi zokudla okunomsoco ongazijabulela, udinga nje ukuthi ufunde ukuthi ungabala kanjani ukondla ukuze uhlale endleleni.
Ukusebenzisa i-Recipe yokudla okunomsoco kungathatha yonke into yokuqagela ukuthi uyidla. Ukuze uyisebenzise, vele ufake i-recipe ongathanda ukuyifaka futhi izokunika lula ukufunda ilebula lokudla. Ungayisebenzisa futhi izitsha zangasese, ukudla okulula, neziphuzo.
Uma imiphumela iresiphi yakho ibonisa ukuthi inamakholori amaningi kakhulu ekudleni kwakho, ungenza izinguquko. Ungahlela isithako ngasinye futhi ikhodi yokubala izokubonisa inombolo yokukhetha okukhethwa kukho okukhethwa kukho.
Lokhu kungasiza kakhulu uma wenza uhlu lwakho lokuthenga. Uzoba nombono ocacile wokuthi yiziphi izinketho eziphansi kwamakhalori, amafutha, noshukela. Ukuba nolwazi oluncane ngaphambi kokuba ufike esitolo kungakusiza ngempela ukwenza izinqumo ezingcono.
Imithombo:
> Rabinovitz, HR, Boaz, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. no Wainstein, J. (2013), Isidlo sasekuseni esikhulu esineziprotheyini namafutha sithuthukisa ukulawulwa kwe-glycemic ngohlobo 2 isifo sikashukela. Ukukhuluphala. i-doi: 10.1002 / oby.20654