Funda ukuthi ungayithola kanjani futhi uhlukanise imifino yokugcina imifino
Imifino ikuhle kuwe-inikeza amavithamini, amaminerali, i-fibre, i-antioxidants, ivolumu, iningi lemibala, futhi ikhula. Kunemikhakha emibili yemifino: imifino esitashi, njengamazambane, ama-corn, nama-peas, nemifino engekho isitashi , njenge-broccoli, i-pepper ne-kale.
Uma unesifo sikashukela sohlobo luka-2, kungenzeka ukuthi utshelwe ukuba unciphise imifino esitshalo.
Lokhu kungenxa yokuthi imifino enomile iqukethe ama-carbohydrate amaningi ngaphezu kwemifino engekho-starchy futhi ngenxa yalokho, ingandisa uketshezi wegazi ngezinga elisheshayo.
Noma kunjalo, lokhu akuziqedi umkhawulo ; Kunalokho, kufanele ufunde ukuthi ungabathola kanjani futhi ulawule ukulawula. Ungakwazi futhi ukulimala ukuthi yiziphi ongase uzifune ukuzikhawulela ngokugcina ithrekhi yokuthi zithinta kanjani ushukela wakho wegazi (ngokuhlola ushukela wegazi amahora amabili emva kokudla) futhi ushintshe ukudla kwakho njengomphumela.
Uhlu lwezitshalo zemifino
Uhlu olungezansi lugcwele imifino ephekiwe. Ukuphakama kokusebenza kunamagremu angu-15 we-carbohydrate, amagremu ama-3 amaprotheni, nama-calories angama-80.
Uma ubhekwa nge-eyeballing, 1/2 indebe lilingana nobukhulu besundu sakho. Enye indebe ingalingani nobukhulu bakho.
- Ama-Beet (1 indebe)
- Izaqathe (1 indebe)
- Ummbila (1/2 indebe noma i-cob ephakathi 1)
- I-Peas eluhlaza (1/2 indebe)
- I-Parsnips (1/2 indebe)
- I-Plantain (1/2 indebe)
- Ithanga (1 indebe)
- Amazambane ama-sweet (1/2 indebe)
- I-Taro (1/2 indebe)
- Amazambane Asemhlophe (1 encane noma 1/2 indebe egcotshwe, 1/2 indebe egosiwe noma ama-fries angu-10 kuya ku-15 eFrance)
- I-Winter Squash, efana ne-acorn noma i-butternut squash (~ 3/4 indebe)
- Amanzi (1/2 indebe)
Okwenza Udinge Ukubuka Ingxenye Yakho Yemifino Yesitashi
Imifino yemifino ine-carbohydrates eningi, abantu abanesifo sikashukela abanenkinga yokugaya umzimba.
Zine-index ephezulu ye-glycemic, okusho ukuthi iphakamisa ushukela wegazi ngokusheshisa kunamanye izinhlobo zokudla, njengamaprotheni kanye nemifino engekho isitashi.
Ngokulinganayo, ingxenye ngayinye, futhi iphakeme ngamakholori kunemifino engekho isitashi. Lokhu kubalulekile ukucabangela uma uzama ukunciphisa isisindo . Isibonelo, 1/2 inkomishi yamazambane abilisiwe aqukethe cishe ama-calories angu-70 kanye nama-gramu angu-15 we-carbohydrate, kanti, 1/2 indebe ye-broccoli engenawo umoya iqukethe ama-calories angu-25 nama-5 amagremu we-carbohydrate.
Ngakho-ke, uma ulandela ukudla okunomsoco we-carbohydrate noma ukudla okulawulwa kwe-carbohydrate, uzofuna ukubuka izingxenye zakho zemifino ye-starchy bese uwabala ngokuya kwesabelo sakho sokudla.
Gcina i-Eye ku-Carbohydrate Counts and Size Portion
Ukusetshenziswa kwemifino yemifino (cishe engamagremu angu-15 we-carbohydrate) cishe i-1/2 indebe ephekwe (ubukhulu begundane lekhompyutha) noma mayelana ne-1/4 yepuleti yakho (ipuleti engu-9 intshi). Kuye ngokuthi mangaki ama-carbohydrate onqunywe ngesidlo ngasinye, ungakwazi ukuphatha izingxenye zakho ngokufanele. Isibonelo, uma udla izinhlamvu zommbila othosiwe esidlweni sakusihlwa futhi kufanele udle ama-gramu angu-30 we-carbohydrate ngesidlo ngasinye, ungaba nekomishi elilodwa lokudla okuphekiwe ukudla kwedina.
Enye indlela enhle yokuphatha izingxenye ngaphandle kokubala ama-carbohydrate amagremu ukuqhuba indlela yeplate. Ukuze wenze kanjalo, gcina imifino yakho yesitashi ibe yi-1/4 ipuleti yakho bese ugcwalisa 1/2 ipuleti yakho phezulu ngemifino engekho isitashi (isaladi, isipinashi, broccoli, pepper, anyanisi, amakhowe, njll). I-1/4 esele yephakethi yakho kufanele inikezwe kuma-protein-amaqanda, amaqanda abamhlophe, inkukhu emhlophe emhlophe, i-turkey, ingulube, inhlanzi, inyama yenkomo, i-tofu, njll.
Khetha Izindlela Ezinempilo Zemifino Yesitashi
Omunye wemifino ethandwa kakhulu e-American ukudlala amazambane, futhi ngokuvamile udliwe ngendlela yamaFries noma amazambane amazambane.
Lezi zikhethelo zokudla akuyona indlela enempilo kakhulu yamazambane, njengoba zicebile ngekhalori, amafutha agcwele, ne-sodium.
Ukuze ugweme ama-calorie engeziwe namafutha, khetha imifino e-starchy elungiselelwe kahle, njengama-baked, agwetshiwe noma ama-steamed versions. Isibonelo, shintsha amafries akho aseFrance ngamazambane abusiwe noma abhakiwe, noma uzame u-squid butternut othosiwe. Uma ihlukaniswe futhi iphekwe ngendlela efanele, imifino yemifino ingaba ukudla okunempilo njengoba icebile kuma-antioxidants, amavithamini, amaminerali, kanye nokugcwalisa i-fiber.
Izwi elivela
Yidla izithelo nemifino ehlukahlukene yezempilo nempilo ende. Uma une-Type 2 yesifo sikashukela noma ufuna ukuguqula okuqukethwe kwakho kwe-carbohydrate ukulahlekelwa isisindo noma esinye isizathu esithile, ungadla imifino yesitashi. Into ebalulekile okufanele uyicabangele ukuthi yilungele kanjani futhi inani odlayo. Ukukhetha isamba esilawulwayo semifino ye-starchy ebhakwayo, egosiwe noma eboshwe, isibonelo, kungandisa iphrofayela yakho yokudla ngaphandle kokwehlisa ushukela wegazi noma isisindo sakho.
> Imithombo:
> I-American Diabetes Association. Imifino kanye nemifino yemifino
> I-American Diabetes Association. Dala i-Plate Yakho