Nansi ukunambitheka kokudla okunomsoco ongawudla ama-calories angu-1 400
Uma uthanda ukudla, ukuxilongwa kwe-type 2 sikashukela kungabonakala njengokuphela kwezwe lokudla okuhle njengoba wazi. Futhi kuyiqiniso ukuthi kuzodingeka uphinde ucabange zonke izingcezu ozibeka emlonyeni wakho ukuze ugcine ushukela wegazi lakho, noma i-glucose, emazingeni aphephile futhi enempilo. Uma ukhuluphele ngokweqile, okuyinto engozini engozini yesifo sikashukela se-type 2, ungase udingeke ubuyele kwinani lamakholori owadlayo.
Izindaba ezinhle mayelana nalokhu: Ukulahlekelwa amakhilogremu amaningi, kanye nokwenza ezinye izinguquko zokuphila, njengokuthola umzimba obengeziwe, kungasiza ukulawula i-glucose yakho ngakho akudingeki uthathe imithi.
Ukudla kwakho kwansuku zonke kuzobukeka kanjani njengoba uqala ukudla nesimo sakho engqondweni? Nakhu isampula sokudla ngosuku olulodwa lokukunikeza umqondo wokuthi kulula kanjani ukudla kahle ngaphandle kokuzidela uma uthayipha isifo sikashukela sesibili. Ihlanganisa ibhulakufesi, isidlo sasemini, isidlo sakusihlwa, ekuseni nokudla okuhlwa. Ukudla kwansuku zonke kuhlanganisa ama-calories angu-1,400-amaphesenti angu-55 avela ku-carbohydrate namaphesenti angu-19 kusuka ngamafutha. Kuyinto ehle kakhulu ukuphumula ngaphandle kokuhlela ukudla okuzayo . Masihlale ukhumbule ukuthi kuzodingeka uzenze kabusha uma udokotela wakho encoma ukuthi udle inombolo ehlukile yamakhilomitha- 1,200, uthi, noma u- 2,200 ngosuku.
Ukudla kwasekuseni
Ikhofi ene-2 wezipuni ezingenalo uhhafu nesigamu
Ama-ounces ayisishiyagalombili ama-yogurt akhululekile axutshwe:
- 1/2 indebe ye-bran flakes engenalutho
- 8 ama-walnut aphukile abe izingcezu ezincane
- I-peach edayisiwe
Ukudla
I-ham ne-turkey ukugoqa (u-1 ocebile u-ham, ama-2 tincetu i-turkey, i-ulethisi, utamatisi, nengxenye yesine ye-avocado efakwe ngokufafaza uviniga obhalsamu noma i-lemon bese ihlanganiswa ngesikhumba esincane esincane sokhula)
I-apple eyi-1 ephakathi
Amayunithi angu-8 kuya kwangu-12 noma isiphuzo esingenashukela
Umswakama wasekuseni
1 indebe yezingane izaqathe
Dinner
1-ounce i-saumon filet ifakwe ku isipuni samafutha omnqumo futhi ifakwe isipuni se-pesto (i-jarred noma i-homemade)
1/3 indebe ephuziwe irayisi
I-1/2 indebe igwebe ubhontshisi obuluhlaza ogqoke isipuni samafutha omnqumo nejusi likalamula, usawoti, kanye nopelepele, ukunambitha
Amayunithi angu-8 kuya kwangu-12 noma isiphuzo esingenashukela
Isidla sakusihlwa
3 (2 1/2-intshi) i-cracker square cracker
Izipuni ezimbili zamabhasi ama-fatty fat noma ibhotela le-almond
Ama-ounces angu-8 (1 indebe)