Ukudla okusiza ukulawula igazi lakho
Ukudla kwamahhala bekuye yingxenye ebalulekile yesistimu yokuhlukana kwesifo sikashukela esisiza abantu abanesifo sikashukela badle kahle ngenkathi belawula ushukela wabo wegazi . "Ukudla kwamahhala" yilokho ukudla noma iziphuzo ezinama-calories angaphansi kuka-20 ngokukhonza futhi akukho ngaphezu kwama-gramu angu-5 we- carbohydrate ngokukhonza. Babhekwa njengabakhululekile ngoba ungadla izikhathi ezintathu ngosuku ngosuku olulinganayo ngaphandle kokuphakamisa kakhulu ushukela wegazi lakho .
Nasi isampula kokudla kwamahhala okutholakala yisigaba:
Imifino
- I-Asparagus, iphekwe
- Ubhontshisi, obuluhlaza, obuphekwe
- I-Broccoli, iphekwe
- I-Celery
- Ikhukhamba
- I-Lettuce, i-iceberg
- Ama-Olive, okuvuthiwe okusemathinini
- I-Pepper, elibomvu elimnandi
- Radishes
- Ama-scallions (anyanisi aluhlaza)
- Isipinashi, kuphekwe
- Utamatisi
- Utamatisi ijusi
Izithelo
- Ama-avovocos
- Ama-Raspberries
- Ama-strawberries
Amantongomane
- Amantongomane aseMacadamia
- AmaPecans
Amaqanda Namafutha
- Ibhotela
- Ushizi, i-cheddar
- Ushizi, iSwitzerland
- I-Cream ushizi
- I-Cottage ushizi, u-2% we-milkfat
- Amaqanda
- Ingxenye nengxenye
- Imayonnaise
- Ubisi, i-1% yobuthi, ubuthi obengeziwe
- Soy ubisi
- Yogurt, plain, ubisi lonke
Ukuphuza
- Ikhofi (ngaphandle kokhilimu noma ushukela)
- Tea (ngaphandle kobisi noma ushukela)
- Amanzi
Ukukhonza Amasayizi Wokudla
Zibophezele kokudla okubili kuphela ngosuku. Ungabi nosh usuku lonke, udle ukudla okudliwayo ngezikhathi ezikhethiwe phakathi kokudla ukuze umthamo wakho ungaphazamisi ukudla kwakho futhi ungeze okunye okunomsoco ekudleni kwakho kwansuku zonke. Bheka ngezansi ukuqoqa ukudla okuyisidumbu sikaMelika waseMelika okungaphansi kuka-5 amagremu we-carbohydrate:
- Ama-alimondi angu-15
- 3 izinhlamvu zesilimo esidliwayo esinamagatsha anamanzi + isipuni esingu-1 sebhotela le-peanut
- 5 baby izaqathe
- 5 utamatisi we-cherry + 1 isipuni se-ranch sigqoka
- 1 iqanda elinzima kilisiwe
- 1 inkomishi ikhukhamba tincetu + 1 isipuni ranch sigqoka
- ¼ indebe ye-blueberries fresh
- 1 inkomishi yesaladi imifino + indebe ye-1/2 yekhukhamba eqoshiwe + i-vinegar namafutha
- 1 indebe ye-popcorn ekhanyayo
- 2 crackers
- Abakwa-crackers abangu-10
- Ucezu olulodwa lwe-string cheese stick
- 8 imifino eluhlaza
- 2 wezipuni ithanga noma imbewu sesame
- ¼ we-avocado yonke (~ 4 g.)
Ukudala Ukudla Kwakho Ezokudla Okukhululekile
Ukudla kwamahhala kungadliwa ngokulinganisela. Hlanganisa ukudla okukhululekile kuze kube kathathu ngosuku bese wengeza ukukhonza ngesikhathi sokudla. Ukuvimbela ukunyuka kwegciwane leshukela, gwema ukudla zonke izinto ezintathu zokudla kwamahhala esidlweni esifanayo. Esikhundleni salokho, sidle ukukhonza okunye kokudla okukhululekile ngesikhathi sokudla noma ukudlala.
- Ukulawulwa Kwezingxenye - Yazi ubungako obufanele bokudla kwakho mahhala njengoba kubalulekile ukuwugcina kahle ngaphakathi kwama-calories angu-20 futhi ungaphansi kuka-5 amagremu we-carbohydrate. Kuningi kakhulu into akuyona into enhle.
- Omunye Ngamunye - Ungadli ngokweqile ukudla kokukhululekile. Hlela phambili bese ubeka ukudla okukhululekile kokudla noma isikhathi sokudla.
Imithombo:
I-American Dietetic Association. Shintsha Uhla lwe-Diabetes.
Ukudla kokudla kwesifo sikashukela. Drugs.com.