Ukuqala indlela entsha yokudla kungaba inselelo. Ngokuvamile kuhilela ukuhlola nokushintsha indlela ocabanga ngayo ngokudla ngokuphelele, futhi lokhu kungashintshi kuphela lokho okudlayo, kodwa nemikhuba yakho yokuphila, njengokuthenga ukudla, nokulungiselela ukudla, nokudla ezindaweni zokudlela.
Futhi, uma upheka umndeni wakho, ungathola ukuphikiswa kubantwana bakho noma oshade naye uma bengathandi ukuzama ukudla okusha.
Kodwa uma ushintsha ekudleni okuphansi kwe-glycemic (GI) , akudingeki ukuba uphonse ngokuphelele indlela yakho yokudla. Esikhundleni salokho, le ndlela yokudla ihlanganisa ukukhetha ukudla okunomsoco kodwa futhi ube ne-GI ephansi (uhlobo lwe-carbohydrate engakhuphuki ushukela wegazi njengokudla okunama-GI aphezulu).
Ngokwesibonelo, uma kuziwa ekudleni isithelo, ukhetha i-apula phezu kwebhanana noma i-ananas (okubili kokubili i-GI ephakeme) ilungile.
Nazi izinketho zokudla kwasekuseni ezine-GI ezincane ezilula ongazithola-lezizinqumo zokudla kwasekuseni okumnandi zizogcina izinga lakho lokushukela egazini lizinzile, kanti futhi likunike amandla okudingayo ukuze uqhubekele phambili nosuku lwakho.
Oatmeal
Uma kuziwa oatmeal, uqale ufune ukuqinisekisa ukuthi uthenga uhlobo olufanele. Ngamanye amazwi, unamathele ama-oats wonke noma ama-oats we-steel cut, njengoba aphansi ku-GI, kanti ama-oats asheshayo ahlanjululwe kakhulu futhi avame ukuba phezulu ku-GI.
Ukuze unike i-oatmeal i-pop ye-flavour kanye nezondlo ezengeziwe, zama ukunciphisa i-oatmeal yakho ngezithelo ezincane ze-GI, njenge-apula, ama-peaches noma amapheya.
Ungafaka futhi amaprotheni ngokuxuba engxenyeni encane yama-alimondi aqoshiwe noma ama-pecans. Ukuze uthole ukuqhuma kokugcina, faka ukuphuma kwe-vanilla ehlanzekile kanye nesinamoni (gwema ukufaka noma yisiphi ishukela esibomvu, uju, noma isiraphu).
Amaqanda
Imihlahlandlela Yokudla yabaseMelika isikhuthaza ukuba sidle amaqanda ngaphandle kokukhathazeka nge-cholesterol.
Amaqanda aphezulu amaprotheni futhi i-yolk iqukethe ama-omega-3 amafutha enempilo ukusiza ukulwa nokuvuvukala.
Ingxenye enkulu mayelana nokudla amaqanda ukuthi angenziwa ngezindlela ezihlukahlukene (ngakho-ke ungabi nesithukuthezi sokudla into efanayo nsuku zonke). Isibonelo, ungaphula amaqanda, ubhake, noma ubilise kanzima.
Kungumqondo omuhle ukwengeza imifino kumaqanda akho ukuze ukwandise ukungenisa kwakho kwe- antioxidant -futhi ungabi namahloni uma kuziwa ekuhlanganiseni imifino. Enye inhlanganisela enenhliziyo ethandekayo namakhowe, anyanisi, utamatisi oqoshiwe. Uma uhlanganisa imifino namaqanda akho, qala ukupheka imifino yakho ebuhlungu, bese ufaka amaqanda akho kanye nokuhlambalaza.
Ungaphinda wenze i-frittata okusho ukuthi kunokuba ugobe amaqanda kuze kube semifino yakho, faka i-pan (qiniseka ukuthi usebenzisa i-oven ephephile) ngaphansi kwe-broiler yangaphambi kokuqala kuze kuphele amaqanda.
Enye indlela yokwenza i-sweet potato hash. Ukuze wenze lokhu, okokuqala, gwema ezinye izinyamazane ezinjenge-pepper no-anyanisi bese uhambisa amafutha omnqumo noma i-canola. Phakathi naleso sikhathi, cube amazambane akho bese usuka epanini elihlukile. Uma amazambane eseqedile, uphonsa nge-veggies yakho bese ufaka usawoti kanye nopelepele ukunambitha.
Dinner For Breakfast
Khumbula, akudingeki ube nokudla kwasekuseni ukuze uthole ukudla kwasekuseni.
Zama ukushisa ubhontshisi obumnyama (ukusebenzisa okuhle okusele) bese uwabeka eceleni kwamanye amaqanda aqhathaniswa ne-salsa ngisho ne-cheddar esincane ephansi yamafutha. Okunye okukhethwa kukho kokudla kwe-GI kokudla kuhlanganisa:
- Ubhatata
- I-Pasta
- Ukolweni
- Ubhontshisi bukaLima
- I-Peas
- Amalenti
Smoothies
Ama-smoothie ayindlela enhle yokufaka izithelo nemifino, njenge-kale, isipinashi , noma i-avocado. Ukuze wenze izithelo ze-smoothie, phonsa i-blender yakho, engeza isisekelo samanzi kakhukhunathi, ubisi lwe-alimondi noma ubisikhukhunathi, bese uthela indebe yezithelo zakho ozithandayo, njengezithelo eziwusikiwe, ama-nectarine noma ama-apricot. Ungase ucabange ukwengeza amaprotheni powder, imbewu , kanye nebhotela le-nut njengebhotela le-almond noma ibhotela le-peanut ukuze uthole amafutha amaningi namaprotheni engeziwe.
Izwi elivela
Mhlawumbe enye yezinguquko ezilukhuni kakhulu ukunamathela kokudla okuphansi kwe-glycemic index izoqeda lezo mikhiqizo yasendlini kwasekuseni, njengamafutha okusasa kwasekuseni, ama-pastries, ama-donuts, ama-waffles afriziwe, nama-bagels we-deli. Lokhu kusho ukuthi uzodinga ukuhlela phambili kancane, mhlawumbe ngisho nokuvuka kancane kancane ukuze uqiniseke ukuthi unesikhathi sokudla kwasekuseni okulinganisela kahle, okunempilo.
Izindaba ezinhle ukuthi eziningi zeziphakamiso ezingenhla zingahle zilandelwe noma zenziwe ngaphambi kwesikhathi ukuze ungaphuthelwa nokuma kwakho okudala.
> Imithombo:
> I-American Diabetes Association. (2014). Index of Glycemic kanye nesifo sikashukela.
> Augustin LS et al. Inkomba ye-glycemic, umthwalo we-glycemic kanye nesiphetho se-glycemic: Ingqungquthela Yomhlaba Wonke Wokubambisana Kwezesayensi evela kwi-International Carbohydrate Quality Consortium (ICQC). I-Nutr Metab I-Cardiovasc Dis. 2015 Sep; 25 (9): 795-815.