Enye yezintandokazi zami ezithandwa kakhulu utshela iziguli zami ukuthi angadli. Ngiyakuthanda ukugxila ezintweni ezinhle futhi ngifundise iziguli zami mayelana nokudla okunempilo ongayidla. Kodwa, ngezikhathi ezithile, ngithola ukuthi abanye abantu bayabonga lapho bethelwa ukuthi ukudla okuthile "kunqamule umkhawulo." Izinhlobo zokudla engizibheka "ukuvala imingcele" zingase zikumangele ngoba lokho abantu abakucabangela ukuthi kunempilo kungase kungabi yiyona ndlela engcono kakhulu.
Ezinye zalezi zokudla ziyabonakala ngoba ziqukethe ushukela owengeziwe - isibonelo, ama-candies, amakhukhi, i-soda, njll. Okunye okunye okumelwe ugweme ukudla okucebile nge-carbohydrate kanye / noma ushukela onomkhawulo olinganiselwe, nalabo abangenamsoco (amavithamini namaminerali). Nazi ezinye izibonelo:
Isitolo
Nakuba lolu hlobo lwe-bagel lugcwele ukolweni, lokho akusho ukuthi kunamakhabohydrate ambalwa kunomlingani omhlophe. I-bagel eyodwa ilingana nokudla okungama-4-6 tincetu zesinkwa, okusho ukuthi i- carbohydrate enamandla kakhulu futhi ingaba nokuphakamisa ushukela wegazi . Ama-bagels nawo akakwazi ukugcwalisa i-fibre namaprotheni. Ngakho-ke, cishe uzolamba amahora ambalwa ngemva kokudla okungahle kuthinte ishukela nesisindo sakho segazi.
- Ukwenza lokhu kube ngukukhetha okunempilo, nquma ukudla 1/2 (ukukhishwa) futhi phezulu kuyoba omhlophe abamhlophe beqanda kanye nemifino ozikhethelayo. Inhlanganisela engiyithandayo yi-3 amaqanda abamhlophe ane-1/3 avocado, kanye nesipinashi sesigamu se-1/2 - lokhu kunezela amaprotheni, ama-fibre namafutha enempilo. Ezinye izifundo zikhomba ukuthi amaprotheni amakhulu, aphezulu, asekuseni amafutha angasese angasiza ukunciphisa i-HgbA1c.
Ama-Pretzels Yonke Yonke
Wonke ama-pretzels kakolweni angase abonakale njengendlela enhle ngoba ukolweni wonke, kodwa ama-pretzels anesisindo se-sodium nokuntuleka kokudla okunomsoco. Enye ye-honey pretzels yenkokhelo izokubiza ama-calories angu-110, ama-1 g amafutha, i-0mg ye-sodium, i-24 g carbohydrate, i-1 g fiber ne-3 g amaprotheni. Ama-Pretzel nawo ane index eliphezulu le-glycemic elingathinta ukulawulwa ushukela egazini.
I-American Diabetes Association iphakamisa ukuthi ukufaka ukudla okungezansi kwe-glycemic index yokudla okuphezulu kwe-glycemic kungaba ngcono ukulawulwa ushukela egazini.
- Uma ukhetha isiphuzo kungcono ukukhetha ukudla okucebile nge-fibre namaprotheni. Isibonelo: i-apula enobhotela we-peanut noma izaqathe nge-hummus. Ukuze uthole amanye amathiphu ekudliwayo: Konke Okufakwe Nge-Snack nge-Type 2 Diabetes
- Amakholomu ama-Calories angu-200 noma aphansi
Izithelo Ezomile (Ngisho Nezingapheli)
Izithelo ezomile, izithelo ezomile ikakhulukazi ezigcotshwe nge-yogurt, ushokoledi, noma okunye okunephunga kulayishwa ushukela ingxenye encane kakhulu. Ngenxa yokuthi izithelo zomisiwe zithinteka, ukukhonza kuncane kakhulu. Enye yokukhonza izithelo zomvini zinezipuni ezimbili kuphela.
- Uma kunokwenzeka, kungcono ukudla izithelo eziphelele futhi ulinganise izingxenye zakho cishe mayelana no-max max ngosuku. Funda ukuthi ungafaka kanjani izithelo kuhlelo lwakho lokudla: Ngingadla yini izithelo uma nginesifo sikashukela?
I-Margarine
Akuwona wonke ama-margarine adalwe alinganayo. Inhloso yegargarini ukunciphisa amafutha anezikhukhula nama-khalori. Kodwa-ke, amanye ama-margarine asakazwa ngamafomu angenawo ama-hydrogenated (fat trans). Gwema u-trans fat ngoba wenza ngokufanayo namafutha agcwele.
- Lapho ukhetha igargarini, qiniseka ukuthi ufunda ilebula. Uma ilebula ihlunga "i-hydrogenated noma i-hydrogenated oil" kufanele uyigweme. Hlela ukusakaza isinkwa sosisindo esinezinhlanzi ezinempilo enempilo enjenge-hummus, i-avocado, ne-butter butter.
> Imithombo
> Rabinovitz, HR, Boaz, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. > kanye > Wainstein, J. (2013), Isidlo sasekuseni esikhulu esineziprotheyini namafutha sithuthukisa ukulawulwa kwe-glycemic ngohlobo lwesi-2 lwesifo sikashukela. Ukukhuluphala. i-doi: 10.1002 / oby.20654
> I-American Diabetes Association. Index of Glycemic kanye nesifo sikashukela. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html