Kunezindlela ezimbalwa ezingasetshenziselwa ukuhlela ukudla kwesifo sikashukela. Kuhle ukucwaninga okungaphezu kweyodwa, kodwa kubalulekile ukukhumbula ukuthi izidingo zokudla ngesifo sikashukela zizohluka ngokususelwa ebulili bakho, ubudala, izinga lomsebenzi, imithi, ukuphakama nesisindo. Uma ungakahlangabezane nesidlo sokudla esibhalisiwe, funani umuntu ongakusiza ukuthi uthuthukise uhlelo lokudla olulodwa oluzohlangabezana nazo zonke izidingo zakho ezithile.
I-Carbohydrate Ukubala Indlela Yokuhlela Ukudla NgeSifo Sikashukela
Ukubala kwama-carbohydrate yiyona ndlela ejwayelekile yokuhlela ukudla. Amapulani amaningi okudla ngesifo sikashukela ayodinga ukuba nama-gramu angama-45 kuya ku-60 we-carbohydrate ngesidlo ngasinye kodwa khumbula ukuthi izidingo zakho siqu zingase zihluke kancane. Noma kunjalo, lokho kuyisibalo esihle ukuqala ngaso.
Kule ndlela, kuzodingeka ufunde ukuthi yikuphi ukudla okune-carbohydrate kuwo, yiluphi ulwazi olufunayo kwilebula lokudla , nokuthi ungalinganisa kanjani ukukhonza kwe-carbohydrate uma itayitela yokudla ingatholakali. Uma usujwayele lezi, uzokwazi ukulandelela kalula ama-carbs wakho ukuqinisekisa ukuthi awudli okuningi. Ungase ufune ukugcina ilogi usuku lonke.
I-Carbohydrates Foods
- Ukudla kwesitashi njengokwesinkwa, uketshezi, ilayisi, kanye nabaqaphi
- Izithelo nomusi
- Ubhontshisi obomile nemikhiqizo ye-soy
- Imifino emifino , njengamazambane kanye nommbila
- Amaswidi nama-snack yokudla
Amalebula Wokudla
Ukudla kungase kuvele ngezinye izikhathi kuboniswe ukuba kube ngamasayizi omsebenzi ngamunye ngaphandle kokuthi iqukethe amaphakheji amabili noma ngaphezulu amaphakheji ngayinye.
Ukuze unqume lokho, bheka "ukulinganisa usayizi" kanye "nokunikezwa nge-container ngayinye" ngaphezulu kwanoma yiliphi ilebula lokudla. Isibonelo, uma usayizi wokukhonza ungu-1 futhi kunezinsizakalo ezingu-2 ezitsheni ngasinye, uzodinga ukuphinda kabili zonke izindinganiso zomsoco kule ilebula ukuze uthole isithombe esicacile sokubaluleka kwesitsha sonke.
I-carbohydrate ephelele izotholakala ngemva kwamakhalori, amafutha, i-cholesterol kanye ne-sodium kule ilebula. Kuzophulukiswa ngokunye ukuthi i-carbohydrate engakanani iphuma fiber, futhi kungakanani okuvela ku-ushukela odlayo. Ukuze ubala i-carbohydrate, udinga kuphela ukunaka i-carbohydrate engqikithi.
Ukusebenza okungenani kwe-Carbohydrate
Ukudla okunye akunawo amalebula ukuhlola, yingakho ukwazi ukuthi izibalo zokulinganisela ze-carbohydrate zingakusiza. Okulandelayo kumelela amagremu angu-15 we-carbohydrate:
- Isiqephu esincane sezithelo ezintsha (4 oz)
- 1/2 indebe yezithelo ezibandisiwe noma eziqandisiwe
- 1 isinkwa sesinkwa (1 oz) noma 1 (6-intshi) tortilla
- 1/2 indebe ye-oatmeal noma i-3/4 indebe yezinhlamvu eziningi ezingasetshenziswanga
- 1/3 indebe ye-pasta ephekwe noma ilayisi
- 4-6 crackers
- 1/2 Isibungu sase-English noma i-hamburger bun
- 1/2 indebe yamabhontshisi abamnyama noma imifino esitshalo
- 1/4 wezambane ezinkulu eziphekwe (3 oz)
- I-2/3 indebe ye-yogurt yamafutha angenalutho (u-6 oz)
- 1 inkomishi yamahhala ayi-fat noma i-1% (u-8 oz)
- Amakhukhi amancane amabili
- 2-intshi square brownie noma ikhekhe ngaphandle frosting
- 1/2 inkomishi ice cream noma i-sherbet
- 1 tbsp isiraphu, ujamu, i-jelly, ushukela noma uju
- 2 tbsp isiraphu yokukhanya
- 6 izinkukhu izinkukhu
- 1/2 indebe ye-casserole
- 1 inkomishi yesobho
- 1/4 ukukhonza ngesiFry esiphakathi
- I-1/8 ye-pizza encane engu-12 "encane yokugaya
I-Plate Method for Diabetes Meal Planning
Iningi lalabo abaklayenti bami abesifo sikashukela esisha abatholakale bekhetha ukuqala ngeMigca Yokuhlelwa kokudla.
Kuyinto encane kakhulu futhi ayidingi ukufaka up carbohydrate. Kudinga ukuthi ufunde ukuthi yikuphi ukudla okungokwesigaba.
Ukusebenzisa ipuleti evamile yokudla isidlo sakusihlwa, ukuze uthole isidlo sasekuseni, yenza isigamu se-starch plate, kanye nezinye izithelo zesigamu kanye nesiprotheni ezinomzimba. Ukuze uthole isidlo sasemini nesidlo sakusihlwa, yenza isigamu sezitshalo ezingekho-starchy imifino, kanye nokudla okunye kwesigamu se-starchy kanye nama-protein asemancane. Ukuze uthole isidlo sasemini nesidlo sakusihlwa, wengeze ubisi olungelona amafutha, ubisi oluncane lwe-fat, noma omunye isitashi kanye nokusebenza kwesithelo.
Ukudla okumanzi
- Isinkwa
- Izidumbu noma isinkwa se-pita
- I-muffin yesiNgisi noma i-bagel
- I-Hamburger noma inja yezinja ezishisayo
- Ilayisi noma i-pasta
- I-oatmeal noma i-cereal eyomile engasetshenzisiwe
- Abaqashi
- Ukubhaka noma ukugcoba okumhlophe noma amazambane amazambane
- I-squash yasebusika
- Ama-peas, ubhontshisi noma ubhontshisi
Izithelo (Ukudla Nesidlo - Isiqephu 1 noma indebe ye-1/2)
- i-apula
- Ibhanana
- Amagilebhisi
- Ama-oranges
- Amapayipi
- Amapheya
- Ama-apinaphule
- Ama-Strawberries, ama-blueberries noma ama-raspberries
- I-Watermelon, i-cantaloupe noma i-honeydew melon
- Ijusi yesithelo esingenasiphundu
Ubisi obunamafutha noma obisi-Fat Low (For Lunch & Dinner - 1 inkomishi)
- I-free-free noma i-1% ubisi
- I-yogurt e-plain noma engaphansi kwamafutha aphansi
- Ubisi lwe-soy obukhululekile noma obuncane
Imifino Engelona I-Starchy
- I-asparagus
- Obhontshisi abaluhlaza okotshani
- I-broccoli
- Amahlumela aseBrussels
- Iklabishi
- Izaqathe
- Ukholifulawa
- I-Celery
- Ikhukhamba
- Isitshalo seqanda, isikwashi sasehlobo noma i-zucchini
- Imifino yesaladi
- Amakhowe
- I-Pepper
- Utamatisi
Ukudla okunamandla kwamaProtheni
- Inkukhu noma i-turkey isikhumba susiwe
- Inkabi enomzimba efana nokujikeleza, i-sirloin, i-steak, i-tenderloin noma i-ground round
- Ingulube enomzimba enjenge-ham, i-bacon yaseCanada, i-tenderloin, noma i-center loin chops
- I-cod entsha noma efriziwe, i-flounder, i-haddock, i-halibut, i-trout, i-tuna, noma i-tuna ekheniwe emanzini, noma i-saumon
- I-cottage cheese engenamafutha noma aphansi
- Ukudla okunamafutha okuphansi okunjenge-turkey
- Ama-fat-fat cheeses
- I-egg esikhundleni noma amaqanda abamhlophe
- I-fat-fat sose noma ama-hotdogs
- Ibhotela le-fatan eliphansi
Isampula sasekuseni
- Iziqephu ezimbili ze-toast egcwele kakolweni ne-butter-free butter spray
- I-egg ethosiwe, iphekwe esikhwameni esingenamathela nge-fat-free yokupheka ne-pepper emnyama
- I-peach 1 ephakathi entsha
- 1 ikhofi ikhofi nge fat-free isigamu & isigamu kanye noshukela esikhundleni
Isampula sesidlo
- 1 inkomishi isaladi imifino egcwele 1 inkomishi izaqathe, ukhukhamba, kanye utamatisi
- 2 tbsp i-fat-free yaseSitalia isaladi yokugqoka
- I-1 eyisikiwe kanye nebele elikhuni elingenalo inkukhu
- 1 iskoro roll
- 1 inkomishi ubisi ubisi
- I-apula e-1 e-fresh ekhanda
Isidlo sesidlo
- 1 indebe yamabhontshisi aluhlaza asuka ngamafutha omnqumo angenamafutha aphekiwe ukupheka okuphambene nomuthi omnyama omnyama
- I-2/3 indebe ephekiwe elayini ephekiwe ephekwe nge-pepper ebomvu eqoshiwe kanye ne-low-sodium inkukhu umhluzi
- I-saumon fillet engu-1 efana nesayizi yesundu sakho ebhakawa ngelamula kalamula, umhluzi ophansi we-inkukhu, nomsundu omnyama omusha
- 1 inkomishi yobisi lwe-skim
- 1 inkomishi ye-strawberry elicucwe
- 2 tbsp yokukhanya noma amafutha angenawo amahlumela