Ukudla kwasekuseni, ikakhulukazi uma unesifo sikashukela, noma ukuzama ukunciphisa umzimba kubalulekile. Kodwa, ukukhetha ukuthi yini ongayidla kungaba yinto ekhohlisayo. Ingabe kufanele udle amafutha aphansi, ama-carbohydrate aphansi, esikhundleni sokudla? Ukuba necebo kungakusiza ukuba ulondoloze isikhathi futhi kukuvimbele ekwenzeni ukhetho olungathandeki.
Ucwaningo luye lwabonisa ukuthi ukudla amapulasitiki amakhulu, amafutha aphezulu kanye nephakeme kakhulu angakusiza ekunciphiseni ushukela wegazi nesisindo.
Kungenzeka ukuthi lezi zinhlobo zokukhethwa kwasekuseni ziphansi kwe-carbohydrate. Abanye abantu abanesifo sikashukela bahlangabezana neshukela ephakeme egazini ekuseni ngoba isibindi siphula ushukela phakathi nobusuku futhi amangqamuzana angaphinda abe nokuphikisana kakhulu ne-insulin ngalesi sikhathi.
Futhi, ucwaningo luye lwabonisa ukuthi ushukela wegazi uvame ukuvuka emva kokudla kwasekuseni, izikhathi ezimbili eziphakeme kunemva kokudla kwasemini. I-post post prandial (ngemuva kokudla) ushukela wegazi ingabangela izifiso ze-carbohydrate ngoba, esikhundleni sokushukela ushukela, kusasele ekusakazweni kwegazi futhi umzimba ucabanga ukuthi udinga ukudla ushukela (noma ama-carbohydrate) ukuze uziphephe. Esinye isifundo sathola ukuthi abadala abadala abanompilo odla ama-carbohydrate ayi-50 g (ngokwesibonelo, ukudla okwesibhakabhaka se-3/4 kanye ne-banana ka-1/2) kwakune-pearl ephakeme kakhulu (ushukela) ngemva kokudla kwasekuseni, okuncane kakhulu ngemuva kwemini, futhi ukulinganisela emva kokudla.
Mhlawumbe lokhu yisizathu esihle sokuzama ukudla kwasekuseni kwe-carbohydrate.
Kuyafaneleka ukudubula. Ngakho-ke, tshela ama-bagels , okusanhlamvu, ama-muffins, nama-pancake, bese uzama enye yalezi zikhethi zokusasa kwasekuseni.
I-Egg Vegetable Egg Omelet noma i-Egg Scramble
Ungaphonsa noma yini e-omelet. Ukusebenzisa imifino yokulahlwa kusukela kusihlwa ngaphambili kuyindlela enhle yokwandisa umsoco wakho, uvimbele ukukhushulwa, futhi ukwandise okuqukethwe kwakho kwefayibha ukuze kusize ugcwalise.
Imifino ehlutshiwe ingeza i-crunch enhle kanye nobumnandi ku-omelet.
- 1 inkomishi yemifino egosiwe (isitshalo seqanda esishiywe kwesokunxele, i-pepper, no-anyanisi, amahlumela aqoshiwe aseBrussel noma i-asparagus - nanoma yini enayo)
- 1 i-isikhupha samaqanda kanye nama-2 amaqanda abamhlophe
- 2 wezipuni ushizi Parmesan
- 1 inkomishi yamakhabe noma amajikijolo
Imiyalo:
- Ukushisa i-pan engekho yentambo ekushiseni okuphakathi.
- I-pan ye-coat ne-1 ithisipuni yamafutha omnqumo bese usula ehlanzekile ngethawula lephepha (udinga amafutha okwanele ukuze amaqanda angabambeki)
- Thela abamhlophe beqanda.
- Ngomusa ukucindezela enye inqamu yeqanda phakathi nendawo epanini, ngenkathi ubhebheza i-pan ukuze uvumele iqanda elimanzi elimanzi ligeleza ngaphakathi. Phinda ngezinye izingqikithi, kuze kube yilapho engekho uketshezi olusele.
- Flip amaqanda abamhlophe bese upheka kuze kube khona iqanda elingelusiwe elisele.
- Engeza imifino eqoshiwe kanye noshizi, bese uphakamisa uphawulo olulodwa lweqanda bese ulifakela ngokuphindaphindiwe, ukuze imiphetho ibheke phezulu. Pheka kuze kuphekwe, akufanele kube yi-runny. Ungayifaka uma uthanda.
- Khonza ngezithelo ezintsha.
Imininingwane yokudla: ~ ama-khalori angu-300, ama-9.5 g amafutha, i-1.5 g fat fatated, 120 mg sodium, 25 g carbohydrate, 14 g ushukela, i-7 g fiber, 18 g amaprotheni
I-yogurt yamandla noma i-Cottage Cheese Parfait
Yisho i-granola nezithelo ezinomsoco, bese usebenzisa i-yogurt yamaGreki enamafutha aphansi (aqukethe i-carbohydrate encane kanye namaprotheni amaningi kune-yogurt ejwayelekile) nezithelo ezintsha noma eziqandisiwe zeprotheni ephezulu, i-fiber ephakeme, kwasekuseni okuwanelisayo.
Okuphezulu ngamantongomane aqoshiwe we-crunch engeziwe, ukunambitheka, amaprotheni namafutha enempilo. Lokhu kwasekuseni kulula futhi kunelisekile.
- I-yogurt engama-o-oz angamafutha angama-6 (ungasebenzisa amafutha mahhala ukuze ulondoloze ama-calories namafutha uma uyayithanda noma * i-cottage cheese ephansi)
- 1 indebe ye-blueberries efriziwe * noma ehlanzekile (ingafaka ama-raspberries, ama-strawberries noma ama-blackberries)
- 1/4 isipuni i-vanilla isuswa noma i-powder
- 1/4 isipuni sinamoni
- 1 I-tablespoon eqoshiwe ama-walnuts angenakulinganiswa (angaphansi kwe-alimondi, imbewu yamatsheni noma ezinye izinhlobo ezahlukene)
Izikhombisi: Hlanganisa nje futhi ujabulele!
* I-Zapping amajikijolo amaqhwa e-microwave enza i-"syrupy" liquid esebenza njenge-sweetener yemvelo
* I-Cottage ushizi ngumthombo obalulekile we-sodium futhi ungandisa okuqukethwe kwe-sodium kule recipe ibe ngu-500 mg.
Imininingwane yokudla: ~ ama-kilojoule angu-250, amafutha angu-8 g, amafutha ayi-5 g agcwele, ama-50 mg sodium, i-28 g carbohydrate, i-21 g ushukela, i-4 g fiber, i-18 g amaprotheni
I-Creamy Avocado Egg isaladi Ukugoqa
I-avovoc iqukethe inhliziyo enempilo enempilo egculisayo kanye ne-fiber - kungcono ukufaka imayonnaise nokunambitheka okumnandi ngamaqanda.
- * Amaqanda amabili abilisiwe kanzima
- 1 i-celery stalk (eqoshiwe)
- I-scallion engu-1 (eqoshiwe)
- 1/2 isitsha isipinashi
- I-1/3 i-avocado
- Ukugoqa okuphelele kokusanhlamvu okusanhlamvu oku-1
Izikhombisi-ndlela:
- Amaqanda abilayo kanzima (angenziwa ebusuku ebusuku). Bilisa imizuzu engu-10 phezulu bese uvumele ukuhlala. Geza ngamanzi abandayo.
- Chop izithako bese ubeke eceleni.
- Amaqanda e-Peel bese ufaka i-avocado, nemifino.
- Ukugoqa ngokufaka isipinashi futhi phezulu ngexube lexube.
Ukwaziswa okunomsoco: ~ amakholori angu-390, ama-20 g amafutha, amafutha ayi-3 g agcwele, i-300 mg ye-sodium, i-30 g carbohydrate, u-2 g ushukela, i-10 g fiber, i-19 g amaprotheni
* Uma unomlando we-cholesterol ephakeme futhi ufuna ukunciphisa amafutha agcwele ungasebenzisa amaqanda abamhlophe. Gcina izikhupha zamaqanda ezingaphezu kuka-4 ngesonto.
Iphunga le-Quinoa Blueberry Bowl
I-quinoa yi-index ephansi ye-glycemic, i-fibre ephakeme, okusanhlamvu okuphezulu kwamaprotheni. Kuyinto enkulu esikhundleni se-oatmeal futhi ngokwemvelo i-gluten mahhala. Ngengeza ithanga elingu-100% elihlanzekile lokungenelela nge-vitamin A, i-fibre kanye ne-flavour. Iphunga liwumthombo wokudla okunomsoco .
Izithako
- 1/2 indebe ephekiwe * i-quinoa (funda imiyalelo yephakheji yezikhombisi zokupheka)
- 1/2 inkomishi yobisi lwe-almond olungenamnandi
- 1/4 indebe 100% ehlanzekileyo ithanga puree
- 1/4 indebe blueberries (iqhwa noma fresh)
- 1 ithisipuni isinamoni
- 1 ithispuni nutmeg
- 1 ithisipuni i-vanilla isuswa
- 1/4 indebe eqoshiwe i-walnuts noma ama-alimondi aqoshiwe
* Ungafaka i-quinoa enye yokusanhlamvu okuphelele okukhethayo njenge-oatmeal
Imiyalo
- I-quinoa yokupheka ngokusho imiyalelo yephakheji usebenzisa amanzi. Uma i-quinoa ifaka i-almond i-milk, i-puree yamathanga, i-sinamoni, i-vanilla, i-nutmeg namajikijolo bese igubha emhlabathini. Okuphezulu ngama-alimondi aluhlaza noma ama-walnuts aqoshiwe.
Ukwaziswa okunomsoco: ama-calories angu-355, ama-22 g amafutha, ama-2 g amafutha amaningi, i-80 mg sodium, i-29 g carbohydrate, i-7 g fiber, i-10 g ishukela, i-10 g amaprotheni
I-Butter Peanut Butter neSwitchberry Sandwich
Esikhundleni seshizi elibiwe yenza isangweji le-peanut butter elibiwe kuwo wonke isinkwa sokusanhlamvu. Ibhotela le-peanut ithola nice futhi i-gooey futhi eyenza kube mnandi. Hlanganisa ama-strawberries ambalwa nge-fiber eyengeziwe kanye nobumnandi. Inhlanganisela yamaprotheni ne-fibre izokusiza ukuba uhlale ugcwele futhi unelisekile.
Izithako:
- 1 lonke isinkwa sandwich isinkwa (qiniseka ukuthi okungenani 3 g we fiber)
- Izipuni eziyi-1 1/2 yonke ibhotela ye-peanut yemvelo
- 1/2 indebe ye-strawberry elicwengekile
Imiyalo:
- Hlanganisa ipani nge-non-stick yokupheka (ngithanda ukusebenzisa i-organic coconut spray). Uma ungakhetha ukungasebenzisi i-spray yokupayiza, i-pan yokugcoba kalula nge-bhotela ephilayo noma i-ovini elihlanzekile kakhukhunathi bese usula ehlanzekile ngethawula lephepha (ukugcoba amafutha amaningi). Faka ubhotela we-peanut kanye nama-strawberries phakathi kweziqephu ezimbili zesinkwa ku-grill ohlangothini ngalunye kuze kube lula kakhulu.
Ulwazi lokudla: ~ 290 amakholori, amafutha ayi-12 g, .5 g amafutha amaningi, 380 mg sodium, 35 g carbohydrate, 8 g ushukela, 8.5 g fiber, 10 g amaprotheni
* Uma ungenayo isikhathi sokugcoba is sandwich nje udle ekamelweni lokushisa.
I-Nutty Berry Smoothie
Amajikijolo yizithelo ezincane ze-glycemic index ezigcwele umsoco. Engeza amaprotheni okugcwalisa namafutha enempilo futhi uqinisekile ukuthi uzizwa ugcwele amahora amaningi anelisekile. Njengobhonasi, engeza ezinye zama-kale noma isipinashi ukuze uthole amavithamini engeziwe kanye nokudla.
- 1 i-whey protein powder, iprotheni ye-soy, noma iphrotheni (akuwona wonke amaprotheni ama-powders adalwe alinganayo.) Hlela ukukhetha owodwa noshukela omncane bese ukhetha owodwa onomvelo. Ngithanda iTera's Whey Organic Grassfed)
- 1/2 isitsha esincane (ama-ounces angu-3.5) we-yogurt ephansi noma e-vanilla yeGreek yogurt
- U-4 oz ubisi lwe-vanilla almond unsweetened (ungasebenzisa ubisi oluboshiwe, ubisi lwekakhukhunathi noma ubisi lwe-soy)
- I-3/4 indebe ye-blueberries efriziwe
- 4 oz amanzi
- 3 kuya ku-4 ama-cubes e-ice
- 1 ithisipuni yonke-yemvelo noma i-almond ibhotela (ungayifaka esikhundleni sebhotela, i-cashew, noma ibhotela le-peanut)
Engeza i-probiotic ukusiza ukukhuthaza impilo yokugaya.
Ulwazi lokudla: ama-calories angu-340, ama-8 g amafutha 1.5 g amafutha agcwele, 13 mg ye-cholesterol, i-463 mg ye-sodium, i-potassium engu-819 mg, i-31.5 g i-carbohydrate, i-8 g i-fibre, i-18 g ishukela, i-protein ye-39 g
Ukuze uthole ulwazi olwengeziwe ngemibono yasendlini yasencane ye-carbohydrate:
- I-Low Carb Breakfast Breakfast Imicabango
- Kale ne-tomato frittata
Imithombo:
> I-American Diabetes Association. Ama-Quick Breakfast Ideas.
Isikhundla se-American Dietetic Association. Ukuphathwa kwesisindo. ifayela: /// C: / Abasebenzisi / Domenic / Ukulanda / WeightManagement% 20 (2) .pdf
Lausch, Marnie. Ekunakekelweni kweSifo sikashukela kanye nemfundo. I-Carbohydrate, Amapompo E-Insulin, ne-Continuous Glucose Monitoring Technology kanye Nezici Ezikhethekile Zokuphatha I-Glycemia. 2014; V35; 2, iphe 7-11.
UMnyango Wezolimo We-US kanye noMnyango WezeMpilo WezeMpilo wase-US. Izinkombandlela Zokudla kwabaseMelika, ngo-2010. I-7th Edition, Washington, DC: US Government
Ihhovisi Lokunyathelisa, Disemba 2010. http://www.cnpp.usda.gov/sites/default/files/dietary_guidelines_for_americans/PolicyDoc.pdf