Iziphuzo Ezi-6 Zesifo Sikashukela Ozozithanda Uzothanda Leli Hlobo

-Delile

• 1. Izitsha ezenziwa ukholifulawa
• Kungani kusebenza:
• 2. Inketho yokwakheka kwasekuseni
• Kungani kusebenza:
• 3. Isaladi elingenalutho kodwa elinesicefe ngamantongomane
• Kungani kusebenza:
• 4. Isifundo esiyinhloko esinamaprotheni asekelwe ezitshalweni
• Kungani kusebenza:
• 5. Irayisi elithosiwe elilula kuma-carbs
• Kungani kusebenza:
• 6. Umuthi omnandi onoshukela ophansi
• Kungani kusebenza:

Ukuthola izindlela zokupheka ezintsha, ezinempilo ukuzama lapho unesifo sikashukela kungaba yinselele.

Ukuze ugcine ushukela wegazi lakho ulawulwa, kuhle ukhethe izindlela zokupheka eziphansi kuma-carbohydrate futhi ezinamaprotheni amaningi, amafutha anempilo, kanye nefayibha.

Nazi izindlela zokupheka eziyi-6 ongazama ngazo, ngqo kusuka kwabezokudla kanye nochwepheshe besifo sikashukela.

1. Izitsha ezenziwa ukholifulawa

Mhlawumbe uke wahlangabezana nelayisi lekholifulawa manje, okuwukukhetha okuhle kwe-fiber-rich, low-carb okunikeza ukuthungwa okufana nelayisi ezinhlotsheni ezahlukahlukene. Kuthatha ukunambitheka kwanoma yini oyisebenzisayo, okwenza kube yisisekelo sokudla esinezindlela ezihlukahlukene kakhulu.

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Kungani kusebenza:

"Njengenye indlela yelayisi elinsundu, irayisi lekholifulawa ilungele ukudla kohlobo lwesitsha," kuchaza uMary Ellen Phipps, ingcweti yokudla ebhalisiwe futhi onesifo sikashukela sohlobo 1. “Lesi sidlo sibuye silungele abantu abanesifo sikashukela sohlobo lwe-2, ngenxa yokuqukethwe okuphezulu kwe- omega-3 kwesalmon. Futhi ngamaprotheni amaningi (avela ku-salmon, veggies, ne-feta cheese), lesi sidlo sihle kakhulu ekulawuleni ukudla futhi. ”

2. Inketho yokwakheka kwasekuseni

Izinketho ezijwayelekile zokudla kwasekuseni ezinjenge-cereal, ama-bagel, ama-muffin, kanye nemigoqo ye-granola kaningi ayinaso isifo sikashukela ngenxa yeshukela labo elicwengekile kanye nokuqukethwe kwesitashi, okungaholela emazingeni kashukela egazi angaqinile.

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Kungani kusebenza:

“Amaqanda ayindlela egcwele amaprotheni yokudla kwasekuseni… kodwa kuthiwani uma ungenaso isikhathi sokuwashaya ekuseni? Le quiche engenamakhanda iyisixazululo esifanelekile, ”kusho uNicole Villeneuve, umqeqeshi oqinisekisiwe wokuphila ngendlela yokuvimbela isifo sikashukela ePlateJoy. “Ukushiya uqweqwe lukaphayi wendabuko akuyona nje indlela yokwehlisa isibalo se-carb. Kwenza futhi kube nzima ukujikijela ndawonye ngaphambi kwesikhathi nokuzivocavoca isonto lonke. ”

Futhi, ucwaningo lwakamuva luphakamisa ukuthi ukudla okuphansi kwe-carb okubhanqwe nokudla okunomsoco okulinganiselayo kungasebenza kakhulu ekuthuthukiseni ukulawulwa kwe-glycemic. Kungasiza ngisho nabantu abanesifo sikashukela ukunciphisa imishanguzo yabo. "Ngama-gramu angaphansi kwama-5 ama-carbohydrate enetha (leyo ingqikithi ye-carbs minus fiber) namanye amafutha avela enhlanganisweni emnandi yoshizi, lena indlela enhle yokuqala lolu hambo," kusho uVilleneuve etshela abeHealthline.

Njengebhonasi, isilimo esinengono emnandi edliwayo ingeza umfutho wefayibha futhi iyi-. Lokhu kungasiza ukunciphisa ezinye izimo ezingamahlalakhona ezihlobene nesifo sikashukela, njengesifo senhliziyo nesifo samathambo, ngokusho kukaVilleneuve.

3. Isaladi elingenalutho kodwa elinesicefe ngamantongomane

Amantongomane engeza isasasa nokunambitheka kumasaladi, futhi kube ukusiza ukunciphisa ushukela wegazi kanye namazinga e-insulin, okwenza kube ukwengeza okuhle kunoma iyiphi iresiphi enobungani besifo sikashukela.

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Kungani kusebenza:

"Ngama-gramu ayi-6 ama-carbs ngokudla ngakunye, le isaladi ingeza kakhulu kunoma isiphi isidlo noma isidlo," kusho uLori Zanini, isazi esibhalisiwe sokudla nokufundisa ngesifo sikashukela esiqinisekisiwe.“Ngaphezu kwalokho, womabili ama-pistachio namakhukhamba ayatholakala unyaka wonke, ngakho-ke kuyindlela elula yokuthola ifayibha eyengeziwe namaprotheni asekelwe ezitshalweni. Ngiyathanda ukuncoma ama-pistachios ngoba anomsoco omningi, angenye yamaprotheni aphakeme kakhulu phakathi kwamantongomane okudla okulula, futhi cishe amaphesenti angama-90 amafutha avela kuma-pistachio awuhlobo olungasetshenziswanga olungcono kuwe. ”

4. Isifundo esiyinhloko esinamaprotheni asekelwe ezitshalweni

Ukudla okungenanyama kuyindlela ekahle yokuthola amaprotheni amancane asuselwa ezitshalweni - njengelentile - ekudleni kwakho. Futhi, kusikisela ukuthi ukuswayipha amanye amaprotheni asuselwa ezilwaneni atholakala ezitshalweni kungasiza ukukhulisa ukulawulwa kwe-glycemic kubantu abanesifo sikashukela.

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Kungani kusebenza:

“Imidumba (ubhontshisi, uphizi, nodali) inezikhombo eziphansi kakhulu ze-glycemic, ngakho-ke ukukufaka kunoma isiphi isidlo kusiza ukwehlisa izinga lapho ushukela ufakwa egazini,” kuchaza uCyrus Khambatta, PhD noRobby Barbaro. Ye-Mastering Diabetes.

Ama-legumes futhi analokho okubizwa ngokuthi ‘umphumela wesibili wokudla.’ Lokhu kusho ukuthi imiphumela yabo ezuzisayo ekulawuleni i-glucose yegazi ihlala amahora amaningi ngemuva kokudla - noma ngisho nangosuku olulandelayo. "Ngakho-ke lesi sitshalo se-lentile ngeke sigcine ngokunambitha okumangazayo, kepha uzoba nezinombolo ezingaguquki usuku lonke ngemuva kokudla," kusho bona. "Ingabe kuba ngcono kunalokho ?!"

5. Irayisi elithosiwe elilula kuma-carbs

Ukuguquka okunempilo kokudla okuyisisekelo kukwenza kube lula ukunamathela ekudleni okunesifo sikashukela. Ngenkathi abantu abanesifo sikashukela bengadingi ukugwema ama-carbohydrate ngokuphelele, izindlela zokupheka ezilinganiselwe phakathi kwama-macronutrients (amaprotheni, amafutha, kanye ne-carbs) zihamba phambili.

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Kungani kusebenza:

"Lokhu kudla okunempilo kuhle kubantu abanesifo sikashukela ngoba lapho kumataniswa ama-carbohydrate aphezulu ane-fiber, kuzoba nethonya elincane kushukela wegazi," kuphawula uHaley Hughes, ingcwethi yokudla okwenziwe ngokusemthethweni futhi ofundisa isifo sikashukela oqinisekisiwe.

“I-American Diabetes Association itusa ukuba kube nezinhlanzi noma izinhlanzi ezinamagobolondo ezihlinzekwa ngo-2 kuya ku-3 ngesonto. Imfucumfucu inothe ngamaprotheni, ayinamphumela omningi kushukela egazini, futhi iwumthombo omkhulu we-selenium, i-B-12 ne-phosphorus. ” Awuyena umlandeli wezimfanzi? Mane nje ushintshele elinye iprotheni njengenkukhu, noma zama inketho yemifino ngokungeza udali.

6. Umuthi omnandi onoshukela ophansi

I-dessert akudingeki igcwele ushukela, okungadala ukushintsha kweglucose egazini. Futhi yebo, ushokoledi ungaba yingxenye yokudla okunempilo okunesifo sikashukela - inqobo nje uma kuthokozelwa ngokulinganisela, ngokusho kwe-American Diabetes Association.

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Kungani kusebenza:

"Esikhundleni sokujabulela u-ayisikhilimu oshukela ngosuku olushisayo, lokhu kushintshaniswa okunempilo kupakisha konke ukunambitheka okuhle okufanayo noshukela omncane kakhulu, kanye nomthombo omuhle wamaprotheni kanye nefayibha," kusho u-Erin Palinski-Wade, isazi sokudla esidliwayo.

“Inhlanganisela yamaprotheni nefayibha isiza ukunciphisa ukukhuphuka kwamazinga kashukela egazini ngemuva kokudla kanti futhi kukusiza ukuthi uzizwe waneliseka ngokwengeziwe. Okuncishisiwe kokuqukethwe kwamafutha nekhalori lale iresiphi uma kuqhathaniswa nesangweji lendabuko lika-ayisikhilimu nakho kufaneleka kumuntu onesifo sikashukela ogxile ekuphathweni kwesisindo, ”utshela iHealthline.

Isikhathi sokumba - ngaphandle kokubeka engozini ushukela wegazi.

UJulia wayengumhleli wephephabhuku owaphenduka umbhali wezempilo futhi waba “ngumqeqeshi ekuqeqesheni.” Ezinze e-Amsterdam, uhamba ngamabhayisikili nsuku zonke futhi uhambahamba emhlabeni wonke efuna izikhathi zokujuluka ezinzima nemali yokudla imifino engcono kakhulu.