Ama-Snacks Asehhovisi Elimnandi Le-Diabetes

-Delile

• Umhlahlandlela wakho wokudla okulula okunesifo sikashukela emsebenzini
• Yidla kahle, ungadla kahle
• Zijwayeze ukudla okulula okucabangayo
• Yini okufanele uyibheke ekudleni okulungele ihhovisi
• Ukudla okulula okuphezulu okunesifo sikashukela ukupakisha ngomsebenzi
• 1. 1/2 inkomishi edonsa i-edamame
• 2. 1 inkomishi ushukela snap uphizi + 1/4 inkomishi hummus
• 3. Ama-ounces ayi-6 (angenashukela) ama-yogurt ama-Greek + 1/2 inkomishi yama-raspberries
• 4. 1 inkomishi cottage shizi + 1/2 inkomishi uphayinaphu oqoshiwe
• 5. Ushizi wentambo e-1 + 1 inkomishi yetamatisi yetsheri egcotshwe isipuni esingu-1 seviniga ebhalsamu + namahlamvu ayi-3-4 ebasil
• 6. 1 ucezu lwesinkwa sikakolweni ophelele + 1/4 ukwatapheya
• 7. 2 wezipuni pecans + 1/2 ubhatata
• 8. 1 inkomishi yetiye eluhlaza + ama-alimondi ayi-1 + i-aphula elilodwa elincane

Ama-alimondi, ama-pistachio, ama-popcorn… ikhabethe lakho ledeski lehhovisi kungenzeka ukuthi selivele liyinqolobane yokudla okune-carb low. Ngesifo sikashukela, lokhu kudla okunempilo kubalulekile ekulweni nendlala nokulawula ushukela wegazi lakho.

Kepha uma unesithukuthezi ngokudla okulula okudala, kungaba yisikhathi sokukuxuba. Njengodokotela obhalisiwe wezokudla nokufundisa ngesifo sikashukela, ukudla okulula nokuhlelela ukudla yisicelo sokuqala engisithola kumakhasimende. Ngezansi kunemibono eyisishiyagalombili emihle yokukhuphula umdlalo wakho wokudla okulula ngokudla okusha okwanelisayo futhi okumnandi.

Umhlahlandlela wakho wokudla okulula okunesifo sikashukela emsebenzini

Khumbula, ukuhlela kusengaphambili kuyasiza ikakhulukazi emsebenzini. Kulula kakhulu ukuminyaniswa imihlangano, amaphrojekthi, nezinsuku zokugcina esingahle sivele ngokuzumayo kuzo ngilambile kancane uku okuphanga. Ukuba nokudla okulula okunesifo sikashukela kuzokunikeza enye indlela enempilo lapho osebenza naye eletha lawo madonki asekuseni asabekayo, amakhekhe ntambama, noma isitsha sikaswidi esihlala sikhona.

Uma kukhulunywa ngokukhetha ukudla okulula, cabanga ngokuthi uzodla nini, kanjani nokuthi uzodlani.

Yidla kahle, ungadla kahle

Ngokufanelekile, uzolambela ukudla okulula cishe amahora amabili kuya kwamathathu ngemuva kokudla kwakho okuyinhloko. Uma ulambile ngaphansi kwamahora amabili ngemuva kokudla, ungahle uthande ukuhlola ukuthi ngabe udla ukudla okulinganiselayo. Ukudla okunama-carbohydrate amaningi futhi amaprotheni amancane, i-fiber, namafutha kuvame ukugaya ngokushesha okukhulu, kukhuphule amazinga eglucose egazini, futhi kusishiye sifuna okungaphezulu ngokushesha okukhulu.

Zijwayeze ukudla okulula okucabangayo

Ukukhumbula okudlayo, ukucabanga ngempela ukuthi udlani nokuthi kungani udla, kwenza umehluko. Indawo yokuqala amaklayenti ami athi yeqa imikhuba yokudla enengqondo isehhovisi. Futhi ngoba ngaphezulu kwamaphesenti angama-40 abantu abadala baseMelika bavuma ukucindezelwa kokudla, kungenzeka ukuthi ukwenzela ehhovisi lapho uhlelo lwakho luhlanya.

Ukudla ngaphandle kokuphazamiseka, okubandakanya ukungadli phambi kwesikrini (i-TV, ikhompyutha, ifoni), kungathuthukisa amazinga kashukela egazini.

Yini okufanele uyibheke ekudleni okulungele ihhovisi

Isidlo esingcono sehhovisi esilungele isifo sikashukela kufanele:

• ukwazi ukudliwa ubanda ungaphekiwe noma ufudunyezwe
• aqukethe phakathi kuka-10 kuya ku-20 amagremu we-carbohydrate ephelele
• ube ngumthombo omuhle we-fiber namaprotheni, okuyizinto eziyinhloko zokudla okulinganiselayo, okusimamisa ushukela egazini (bheka ukufaka ubuncane bama-2-3 amagremu wefayibha kanye no-6-7 amagremu wamaprotheni)
• unuke kamnandi noma unganuki nhlobo, ngakho-ke bamba i-tuna kanye namaqanda abilisiwe (sifuna ukuthi osebenza nabo bajabule ukuthi nawe udla uphilile, futhi!)
• kudinga ukulungiselela okuncane nokuzikhandla (zama ukuletha ukudla okulula okulula ngoMsombuluko ukukugcina iviki lonke)
• utholakale njengokubamba masinya ezitolo zokudlela ezinhle noma ezitolo ezilula, uma kungenzeka ukhohlwe ukukupakisha noma udinga ukudla okulula

Ukudla okulula okuphezulu okunesifo sikashukela ukupakisha ngomsebenzi

Nalu uhlu lwezinto zokudla zami ezilungile eziyisishiyagalombili ezilungele amahhovisi, ezinesifo sikashukela. Zimnandi, ziphansi-carb, futhi zilungele ngemizuzwana.

1. 1/2 inkomishi edonsa i-edamame

Ngamagremu ayi-11 wamaprotheni no-4 amagremu we-fiber, i-edamame iyisidlwana esigculisayo esingeke sinyuse amazinga kashukela egazini lakho.

2. 1 inkomishi ushukela snap uphizi + 1/4 inkomishi hummus

Ama-peas ama-crunchy sugar snap aphelele uma uthola isifiso sokudla. Le combo ayinayo i-cholesterol futhi iqukethe ngaphezu kwamaphesenti angama-80 wezidingo zakho zansuku zonke ze-vitamin C.

3. Ama-ounces ayi-6 (angenashukela) ama-yogurt ama-Greek + 1/2 inkomishi yama-raspberries

Ama-raspberries angesinye sezithelo ze-fiber eziphakeme kakhulu, ezenza zibe ngaphansi kunkomba ye-glycemic, engasiza ukugcina ushukela wegazi lakho ulawulwa, ikakhulukazi uma uxutshwe ne-high-protein plain yogurt yamaGrikhi nama-alimondi agcwele amafutha anempilo. Yenza leli hhovisi lokudlela libe nobungani ngokuletha izithako ngobuningi ngoMsombuluko, ngakho-ke lilungele isonto lonke.

4. 1 inkomishi cottage shizi + 1/2 inkomishi uphayinaphu oqoshiwe

Le combo eneprotheni ephezulu ithola ubumnandi bemvelo kuphayinaphu. Uphayinaphu uqukethe i-enzyme bromelain, enganciphisa ukuvuvukala, yehlise imisipha, futhi enganciphisa ukuvuvukala kwe-osteoarthritis.

5. Ushizi wentambo e-1 + 1 inkomishi yetamatisi yetsheri egcotshwe isipuni esingu-1 seviniga ebhalsamu + namahlamvu ayi-3-4 ebasil

Akunasidingo sokulinda kuze kube kusihlwa ukuthola isaladi elimnandi le-caprese! Utamatisi uqukethe izakhamzimba ezibalulekile njengevithamini C, i-ayoni, novithamini E. Zibhekwa njengokudla okuphezulu yi-American Diabetes Association, ngakho-ke zizwe ukhululekile ukujabulela ukungabi nacala futhi kaningi.

6. 1 ucezu lwesinkwa sikakolweni ophelele + 1/4 ukwatapheya

Akukona nje ukuthi i-avocado toast iyimfashini kuphela, kepha iphilile futhi. Thatha ucezu lwesinkwa sikakolweni esihlwanyelwe lonke bese usakaza ingxenye eyodwa kwezine ye-avocado ngaphezulu. Qedela okokufaka okuthandayo okungenawo usawoti njengama-flakes abomvu wepelepele, upelepele omusha, noma impuphu kagalikhi. Le combo izokugcina ugcwele amahora ngama-carbs aphezulu anefibre namafutha anempilo. Kulabo abagwema isinkwa, i-1/2 inkomishi yamantshontsho amancane asemathinini ahlanganisiwe ne-avocado eqoshiwe, ijusi kalamula, kanye nesiphuzo sososo oshisayo kungukudla okugculisayo okungenayo i-gluten.

7. 2 wezipuni pecans + 1/2 ubhatata

Fafaza izipuni ezimbili zama-pecans engxenyeni yamazambane abhakiwe kanye nesinamoni ethile. Le combo ephefumulelwe eningizimu izokwanelisa izinyo lakho elimnandi.Ama-pecans awumthombo omuhle we-magnesium, ovame ukuba phansi kubantu abanesifo sikashukela sohlobo 2. kungakhuphula ukuzwela kwe-insulin futhi kukusize ekulawuleni ushukela egazini.

8. 1 inkomishi yetiye eluhlaza + ama-alimondi ayi-1 + i-aphula elilodwa elincane

Itiye eliluhlaza kukhulisa umzimba wakho futhi likunike amandla, okusiza ekunciphiseni igazi lakho nokwehlisa amazinga kashukela egazini. Ama-alimondi nama-apula ahlinzeka ngokulingana okuphelele kwama-carbohydrate, amaprotheni, namafutha anempilo.

Ukuthola ukudla okuningana kwe-carb kanye nemibono yokudla okulula, hlola lolu hlelo lwamahhala lwezinsuku eziyi-7 lwesifo sikashukela.

ULori Zanini, i-RD, iCD, ungungoti owaziwayo kuzwelonke, owine imiklomelo yokudla nokondleka. NjengoDietitian Obhalisiwe kanye noMfundisi Oqinisekisiwe Wesifo Sikashukela, usiza abanye bafunde ukuthi bangakusebenzisa kanjani ukudla ukuphatha ushukela wegazi nokwenza impilo yabo ibe ngcono! Ungumbhali we-Eat What You Love Diabetes Cookbook futhi udlalwa njalo kwabezindaba, kufaka phakathi i-LA Times, CNN, DoctorOz.com, SHAPE, SELF, Forbes, nabanye.

Ukuthola izindlela zokupheka ezimnandi kakhulu, ezinesifo sikashukela, vakashela iwebsite yakhe ku-www.LoriZanini.com noma umlandele ku-Facebook.com/LoriZaniniNutrition.