Uma ungumuntu onesifo sikashukela sohlobo lwe-2, ungase ukwesabe izindaba zemikhosi njenge-BBQ ngenxa yesilingo sokuzijabulisa. Izindaba ezinhle ukuthi ungakujabulela ukudlala umndeni wakho ngaphandle kokuthi isifo sikashukela sakho siphambane nokulawula. Kodwa udinga ukulungele. Funda indlela yokuhamba itafula le-buffet ngaphandle kokuyekethisa uhlelo lwakho lokudla. Kungakhathaliseki ukuthi uhambela ibhajethi noma uhlala ngokwakho, awukwazi ukungahambi kahle ngokulandela la macebiso alula.
Okuzophuza
Kubalulekile ukuhlala i-hydrated, ikakhulukazi uma ifudumele. I-hydration ewanele ibalulekile ekuvimbeleni ukuphelelwa amandla kwamanzi nokulondoloza ukulinganisela kwe-electrolyte. Uma, nganoma yisiphi isizathu, isiphuzo sakho sokuphuza kufanele sivinjelwe kufanele ulandele imihlahlandlela yomhlinzeki wakho wezokwelapha. Hlela ukukhetha iziphuzo ezingenalo ikhalori mahhala - amanzi (engeza ilamula noma i-lime ukuze uthole ukunambitheka okungeziwe), seltzer (ejwayelekile noma ekhethiwe), noma itiye engaphendulwanga i-iced. Ungaphinde uphuze iziphuzo zokudla ezingenashukela, kepha ngeluleka ukuba wenze kanjalo ngokulinganisela. Nakuba kungekho isizathu esicacile sokuthi kungani lezi ziphuzo zingase zandisa ingozi ye-metabolic syndrome kanye nesifo sikashukela, uphenyo bathole ukuthi ukuphuza izidakamizwa zokudla, ikakhulukazi ukudla kwesoda, kungase kuhlotshaniswe nokudla ngokweqile kokunye ukudla - ekugcineni kubangele ukutholakala kwesisindo, ukumelana ne-insulin , nesifo sikashukela. Ngakho-ke, uma uzama ukulawula ushukela wegazi lakho futhi ulahlekelwe isisindo, hlela lezi ziphuzo.
Kuthiwani Ngotshwala: Uma uhlela ukuphuza, yenza kanjalo ngokulinganisela . Kuwukuhlakanipha ukugwema iziphuzo zoshukela ezenziwe ngama-mix mixer, ushukela owengeziwe kanye ne-syrups, ngoba bangakwazi ukwengeza ama-calories amaningi kanye noshukela okuzokwenza ama-glucose egazi abe negazi futhi angabangela inzuzo. Kunalokho, khetha iziphuzo ezinjengewayini, i-champagne noma utshwala obufakwe yi-distilled nge mix mix free sugar like soda club.
Ngokwesibonelo:
- I-1/2 oz ye-vodka ene-6 oz ye-cranberry juice yi: ama-khalori angu-200 no-23 g ushukela
- I-1/2 oz i-vodka ene-club soda ne-twist ye-lime: ama-calories angu-100, 0 g ushukela
Ugcina amakholori angu-100 no-23 g ushukela.
Iproteinyini Ekhohliwe Emile
Gwema inyama enamafutha aphezulu, njengama-sausage, izinja ezifudumele nezimbambo - lezi zinhlobo zokudla ziphezulu emafutheni e-sodium negcwele. Ukudla ngokweqile kwe-sodium kungandisa uketshezi lwegazi - ikakhulu kulabo bantu abanobucayi obuzwelayo. Futhi amafutha amanengi amanengi ekudleni angakhula i-cholesterol yakho embi. Esikhundleni salokho, khetha amaprotheni aphilile njengenkukhu i-skewers, i-tuna burgers, ama-shrimp, i-chops yengulube, inyama yenkomo ephilile - i-sirloin noma i-filet mignon. Esikhundleni sokuqothula nge-sauces esindayo, ibhotela noma izinsalela ze-barbeque zokuhlinza, phakamisa inyama yakho usebenzisa amafutha omnqumo amancane, i-garlic, i-lemon, uviniga wase-balsamic, nesardadi. Amaphrotheni awaqukethe ama-carbohydrate, kodwa usayizi wesabelo usabalulekile. Hlela ukugcina amaprotheni akho adle cishe ku-4-6oz.
Imifino Engelona I-Starchy
Imifino engekho emathunjini ayadingeka uma kuziwa ngokushukela kwegazi nokulawulwa kwesisindo. Imifino engekho-starchy yengeza ukunambitheka, i-crunch, amavithamini, amaminerali, amanzi kanye ne-fibre. I-fibre ikusiza ukugcina ugcwele futhi ulawula ushukela wegazi.
Hlela ukwenza 1/2 isamba sakho semifino engekho-starchy - isaladi, i-broccoli, isitshalo seqanda esilongwe, i-zucchini, i-pepper, u-anyanisi, isoso se-asparagusi njll.
Iya kalula kwizinhlelo zokusebenza: Kulula kakhulu ukudla ama-calorie amaningi nama-carbohydrate ngaphambi kokudla kuqala. Ama-appetizers e-barbecue ngokuvamile anezinyosi, usawoti kanye nama-carbohydrate. Uma kunokwenzeka, gwema ukudla okunjengama-nacho, ama-chips, ama-pretzels, izitsha zesinkwa, ama-appetizer othosiwe, ama-dips esindayo nama-sauces. Esikhundleni salokho, khetha i-cocktail yokudla, imifino eluhlaza ne-hummus noma i-guacamole, isaladi, i-popcorn yomoya, noma amantongomane amancane angagciniwe. Ungadla nokudla okuncane ngaphambi kokuba ufike futhi ugweme ama-appetizers ngokuphelele uma lokho kusebenza kangcono kuwe nomuthi wakho wemithi.
Ungadla I-Carbohydrates, kodwa Khetha Ngokuhlakanipha
Ama-carbohydrate yizona izidumbu eziwumthombo omkhulu wamandla. Abantu abanesifo sikashukela badinga ukudla ama-carbohydrate, ikakhulukazi uma uthatha imithi esitshela ama-pancreas akho ukwenza i-insulin. Inhloso ukudla izinhlobo ezifanele ze-carbohydrate ezingxenyeni ezifanele nangesikhathi esifanele. I-fibre ephezulu, ama-carbohydrate angaphansi kwe- glycemic aycono kakhulu - amazambane amancane amaqanda ngesikhumba, ubhontshisi wekhamera we-1/2, 1 indlebe ephakathi kommbila, 1 indebe ye-quinoa, ukubiza amagama ambalwa. Uma ngakolunye uhlangothi, ulindele ngempela ukudla i-macaroni isaladi ngoba yilo kuphela usuku lonyaka owudla ngalo, bese uhlose ukugcina ingxenye yakho ingabi ngaphezu kwekomishi eyodwa noma mayelana ne-1/4 yeplate yakho. Yize ihlukahluka ngokusekelwe ohlelweni lokudla lomuntu kanye nesabelo se-carbohydrate, umthetho omuhle wesithupha ukugcina ama-carbohydrate akho angaba ngu-1/4 weplate yakho.
Kuthiwani Ngezithelo
Ngokuphambene nokukholwa okuthandwayo, ungaba nezithelo - ngisho namakhabe. Ngenxa yokuthi izithelo ziqukethe ushukela, isihluthulelo sokusetshenziswa singukulawula kwesabelo futhi ukhethe uhlobo olufanele. Izithelo kuyindlela enhle ye-dessert kuma-barbecues ngoba aphansi kwamakhilori kunama-dessert endabuko. Gwema izitsha ezithintekayo zezithelo ezihlezi ngesiraphu noma ijusi kanye nezithelo ezomile.
> Izinsiza
> Nettleton, JA, et al. "Ukudla Kwemfucumfucu Ye-Diet and Risk of Incident Metabolic Syndrome kanye nohlobo lwesibili lwesifo sikashukela ku-Multi-Ethnic Study of Atherosclerosis." Ukunakekelwa yisifo sikashukela . 2009; 32 (4): 688.