Manje ukuthi uthola ukuthi unesifo sikashukela se-type 2 cishe uyazi ukuthi ama-carbohydrate yi-macronutrient echaphazela ushukela wegazi kakhulu. Uma udla ukudla okunomsoco-pizza ocebile we-carbohydrate, i-pasta, ilayisi, i-bagels, namaswidi-ukumane ugcine lezi izinhlobo zokudla kungakusiza ukunciphisa ushukela wegazi nokulahlekelwa isisindo.
Kodwa, umbuzo usaqhubeka, "Ngilungiselela kanjani ukudla okuphilile?" Kunezinto ozidingayo okufanele uzicabangele lapho uhlanganisa ukudla okuphephile- ukuthi ukupheka nokuthi ungadla kangakanani.
Lapho ulungiselela ukudla, indlela elula yokupakisha kuzo zonke izakhi zakho ngaphandle kokuzibulala usuqede ukwenza indlela yeplate .
Indlela yeplate iyindlela enhle yokulawula isahluko futhi ihlukanisa ipuleti yakho ibe yizigaba ezintathu ukuze ugcwalise ama-carbohydrat, amaprotheni namafutha enempilo aphephile. Umqondo wukuthi isigamu seplate yakho igcwele imifino engelona isitshalo, ingxenye yesine yeplate yakho iyiprotheni enomzimba, kanti enye ingxenye yesigamu seplate yakho iyinhlanganisela enama-carbohydrate eyinkimbinkimbi. Kufanele uzame ukuthola amafutha amancane lapho.
Imifino Engelona I-Starchy
Enye yezinhlobo zokudla ezibaluleke kakhulu lapho uzama ukunciphisa isisindo futhi uthuthukise ushukela wakho wegazi yizimila ezingekho-starchy. Imifino engekho isitashi inikeza ivolumu , i-fibre, amanzi, amavithamini, namaminerali. Ukulayishwa kuzo kuzosiza ukwenza ukudla kwakho kucebile ngendandatho, umbala, futhi, okubaluleke kakhulu, kukusize uzizwe ugcwele ngokushesha. Hlela ukwenza isigamu samifino yakho engeyi-starchy.
Ungabathengisa abasha noma abafriziwe; bobabili banempilo efanayo.
Lapho ulungiselela lezi zitshalo, ungasebenzisa amakhambi amasha noma omisiwe ukuwabhaka noma ukuwahambisa. Engeza amanye amafutha, afana namafutha omnqumo, we-flavour kanye nezondlo ezingenamakhemikhali. Amafutha abuye aphule futhi angakusiza uzizwe ugcwele. Ucwaningo luye lwabonisa ukuthi ukwandisa ukungena kwakho kwamafutha angasetshenzisiwe kungathuthukisa i-lipids yakho.
Ungase futhi u-grill, ubhake, kanye nemifino yonyaka nge-pinch kasawoti, i-garlic noma i-pepper.
Uma ukuchofoza kuyinkinga ngenxa yesikhathi, ungakwazi njalo ukuthenga imifino ngaphambi kokunqunywa, kodwa ayabiza kakhulu. Uma unesimiso esimatasa kakhulu, akukho lutho olungalungile ngokuthatha isikhwama esiqandisini sezinyosi zezintambo bese uzibeka epanini ngamanzi amancane kanye namafutha omnqumo. Uma ufuna ezinye zokupheka noma imibono, hlola izinhlelo zokudla, ama-cookbooks kanye namacebiso wokudlela .
Amaphrotheni
Umthombo wakho wamaphrotheni uyingxenye ebaluleke kakhulu yokudla kwakho. Amaprotheni akusiza ukugcina ugcwele, usizo ekuvuseleleni amasosha omzimba wakho, futhi ukwakha nokulungisa izicubu. Kanye namafutha ne-carbohydrate, amaprotheni enye enye into edingekayo ukuthi umzimba udinga. Iqukethe ama-carbohydrates ama-zero ngakho akudingeki ukuthi uphonse amaprotheni akho abe yisabelo sakho se-carbohydrate.
Ingxenye ebaluleke kakhulu ekukhetheni umthombo wakho wamaphrotheni ukuzama ukukhetha imithombo yamaprotheni enamafutha noma aphansi. Ukudla okunamaprotheni okuphakeme okufana ne-sausage kanye nebhethoni kuphezulu ngama-calories okuvimbela ukulahleka kwesisindo. Abanye abantu abanesifo sikashukela bakholelwa ekudleni ukudla okuncane kakhulu kwe-carbohydrate okucebile amaprotheni. Ngenkathi ezinye izifundo zibonise ukuthi ukudla amafutha aphezulu, amaprotheni amaningi okudla angasiza ukunciphisa ushukela wegazi, kufanele ukhulume nalokhu nodokotela ngaphambi kokuqala lolu hlobo lokudla.
Ukudla okugxila ekuqedeni isakhi esisodwa ngokuvamile akusebenzi isikhathi eside. Abantu abaningi abanesifo sikashukela benza kahle uma bekhetha imithombo yamaprotheni ephilile njengenkukhu enyama emhlophe, inhlanzi, i-turkey, inyama yengulube, inyama yenkomo, noma i-tofu. Uma ungumlimi wezitshalo ungasilandela ukudla kwesifo sikashukela futhi uphumelele. Hlela ukugcina amaprotheni akho cishe engxenyeni yeplate yakho noma cishe ama-ounces amathathu kuya kwangu-4.
Akukho ukulingana komuntu oyedwa-uma kuziwa ekudleni okunempilo. Abantu abakhulu bangadinga izingxenye ezinkulu. Xoxa ngalokhu nomfundisi wakho wokudla noma isifo sikashukela .
Enye into okufanele uyicabangele ngamaprotheni yindlela ekulungele ngayo.
Izindlela zokupheka ezinempilo zihlanganisa ukugcoba, ukupheka, ukugcoba, ukuqhuma, nokusondeza. Zama ukugwema amaprotheni okufryana noma ama-pan-earing namafutha amaningi. Lokhu kungasiza ekwenzeni i-calorie ngokweqile futhi kuvimbele ukulahleka kwesisindo.
Amafutha
Sidinga amafutha ekudleni kwethu. Amafutha yi-macronutrient yesithathu futhi inikeza umzimba amandla futhi isekela ukukhula kwamaseli. Amafutha asisiza ekutholeni amavithamini amaningi anamafutha anjengevithamini A, D, E, no-K. Essential amafutha acids afana ne-omega-6 ne-omega-3 ziyingxenye ebalulekile yokwakhiwa kwamangqamuzana omzimba futhi anikeze umthombo wamandla. I-omega-3 polyunsaturated fatty acids yesikhathi eside ingase ibe nomphumela wokulwa nokuvuvukala. Ucwaningo oluthile lubonisa ukuthi ukwanda kwama-omega-3 njengo-EPA no-DHA kungase kuzuze abantu abane-type 2 yesifo sikashukela, ikakhulukazi labo abane-triglycerides ephakeme.
Sesanda kuxoxwa ngokuthi ngabe akudingeki yini ukubukela amafutha ethu okugcwala njengalapho esake sicabanga-ibhotela namaqanda kungase kube kuhle ukudla. Kodwa-ke, ezinye izifundo ziphakamisa ukuthi inani lamanoni alibalulekile njengekhwalithi lamafutha nokuthi kufanele sidle amafutha amaningi angenayo i-unsaturated, njengezinhlanzi ezinamafutha, amantongomane, imbewu kanye ne-avocado. Ngemiyalezo enjalo ehlangene, ukudla konke ngokulinganisela kuvame ukubheja kwakho okuhle kakhulu.
Ngenxa yokuthi i-fat iqukethe kabili ama-calories kunama-carbohydrate namaprotheni, kufanele ubukele izingxenye zakho, ikakhulukazi uma uzama ukuncipha. Hlela ukwengeza umthombo wamanoni enempilo kuwo wonke ukudla kwakho-kuzokugcina ugcwele futhi wengeze izakhi kanye nokuvutha. I-Alos, qiniseka ukuthi ufunda amalebuli uma kuziwa ezintweni ezifana ne-butter butter, ibhotela, iminqumo, amafutha, nokunye okunye okudla okunama-multiple-try to stick to one serving.
Ama-carbohydrate
Umsoco obaluleke kakhulu ekulawuleni ushukela wegazi yi-carbohydrate. Ngokuphambene nalokho abantu abakushoyo, sidinga amanye ama-carbohydrate. Ama-carbohydrate ahlinzeka umzimba ngamandla futhi eze ngamafomu alula, eyaziwa ngokuthi ushukela (i-glucose), nezinhlobo eziyinkimbinkimbi, njengezinsalela kanye ne-fiber.
Uma ama-carbohydrate edla kakhulu, i-glucose eyengeziwe igcinwa njengamafutha. Uma abantu abanesifo sikashukela badla ama-carbohydrate, igazi likashukela liphuma. Ngokuhamba kwesikhathi, ushukela wegazi ophakeme ungabangela ukulimala amehlo, inhliziyo, izinso nezinyawo. Uma uhlela uhlelo lwesidlo seshukela, kubalulekile ukucabanga ngohlobo nobungakanani be-carbohydrate. Futhi uma ulungiselela ukudla, ama-carbohydrate kufanele athathe cishe ingxenye yesine yeplate yakho. Abantu abaningi bangaba nokudla okungama-45g we-carbohydrate, kodwa lokhu kuncike ezinhlobonhlobo zezici. Xhumana nomfundisi wakho wokudla noma isifo sikashukela phezu kokucabangela lokhu okulandelayo:
- Gwema ama-carbohydrate ahlanzekile afana nejusi, i-soda, amaswidi, amakhukhi, amaqebelengwane, i-candy, isinkwa esimhlophe, i-pasta emhlophe, nelayisi omhlophe. Lezi zinhlobo ze-carbohydrate zinikeza ukudla okuncane futhi zingabangela ukuba ushukela wegazi ukhule ngokushesha.
- Khetha ama-carbohydrate aphethwe yi-fiber afana nezinhlamvu eziphelele , 100% isinkwa sokusanhlamvu esiphelele, i-oatmeal, i-quinoa, ibhali, i-bulgar, ilayisi elibomvu, ubhontshisi, nemifino esitashi njengamazambane. Gcina isabelo sakho kumuntu owodwa. Funda amalebuli futhi ugcine izingxenye ezithile mayelana nokukhonza okulodwa.
- Amanye ama-carbohydrate enempilo afaka imikhiqizo yobisi, njenge-yogurt yamaGreki nobisi olunamafutha aphansi. Funda amalebula futhi ugcine ama-servings yakho engxenyeni eyodwa ngesikhathi esisodwa. Ungadla cishe ama-2 kuya kwezintathu zezinkampani zobisi nsuku zonke. Uma ungathandi ukomidi bese unquma ukukhetha isobho, i-almond, noma ezinye izinhlobo zobisi, funda amalebula. Ezinye zazo ziqukethe ama-carbohydrate amancane.
- Khetha izithelo zonke ezifana nama-apula, amapheya, namajikijolo. Isamba sezithelo oyidla kufanele silinganiswe nsuku zonke. Gcina ama-servings akho cishe amabili kuya kwezintathu ngosuku. Kunezithelo ezithile ongase uzifune ukugwema, njengezithelo ezomile, amagilebhisi, nama cherry. Lezi zinhlobo zingabangela ukuba ushukela wegazi ukhuphuke ngokushesha kunabanye.
Ingabe Umuntu Uthi Dessert?
Ngenkathi abantu abaningi bengahlali belambile ngemuva kokudla, badinga into enhle. Uma kufanele ube ne-dessert, zama ukugcina kuma-khalori angu-100. I-dessert akudingeki ibe i-apula pie kanye ne-ayisikhilimu sonke isikhathi, ingaba yingxenye encane yesithelo noma i-yogurt ekhangayo.
Uma uthola ukuthi ushukela wakho wegazi uphakeme kakhulu ekuseni, kungase kudingeke ulahle i-dessert yakho noma ukuyifaka esidlweni sakho sokudla ngaphezulu kokudla isitashi esincane ngesikhathi sokudla. Cabanga ukuthi ukwelapha izikhathi ezimbalwa ngesonto kunokuba ubusuku bonke. Uma udla isidlo sasekuseni ebusuku , funda amathiphu okuphula le mkhuba. Uzojabula ngemiphumela-ungalahlekelwa isisindo, unciphise ushukela wegazi, ulale kahle, futhi uthuthukise amandla.
Izwi elivela
Ukuhlela kokudla kungase kubonakale kunzima uma ungajwayele ukulungiselela ukudla kwakho. Kodwa akunakwenzeka. Uma ufake amanye amaprotheni, amafutha, futhi anempilo emdlalweni ngamunye, ungakwazi ngokushesha ukungena isigqi bese uqala ukuhlela ukudla kwakho kwansuku zonke.
Cabanga ukutshala imali encwadini, app, noma on-line resource for zokupheka noma amathiphu wokupheka. Gcina ulula bese ucabanga nge-plate yakho. Ukwenza ukudla ekhaya kusho ukulawula okuningi izithako, imali, nama-khalori.
> Imithombo:
> Gebel, Erika. Indlela umzimba osebenzisa ngayo ama-carbohydrates, amaprotheni namafutha. Association of American Diabetes Association. http://www.diabetesforecast.org/2011/mar/how-the-body-uses-carbohydrates-proteins-and-fats.html.
> I-Linus Pauling Institute. Ama-Essential Acids Acids. http://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids.