Ungadla kanjani kahle ngaphandle kwekhaya uma unesifo sikashukela

-Delile

• Izeluleko eziyi-7 zokudla kahle endaweni yokudlela
• 1. Khetha indawo enezinketho eziningi
• 2. Yidla isaladi
• 3. Khetha umthombo owodwa kuphela we-carbohydrate
• 4. Gwema iziphuzo ezithambile namajusi emvelo
• 5. Gwema usoso
• 6. Khetha inyama ephekiwe noma eyosiwe
• 7. Gwema uphudingi
• Amathiphu okugcina i-glucose yegazi lakho ilawulwe

Ukuze udle kahle ngaphandle kwekhaya noma ngabe unesifo sikashukela, kufanele uhlale u-oda isaladi njengesiqalo futhi uvikele iziphuzo ezibandayo kanye nophudingi obumnandi ekugcineni kwesidlo.

Ngaphezu kwalokho, kubalulekile futhi ukubheka indawo enezinketho eziningana zezitsha noma esivele saziwa ngokunikela ngamalungiselelo ngamafutha amancane noshukela.

Izeluleko eziyi-7 zokudla kahle endaweni yokudlela

Okulandelayo amathiphu ayi-7 okwenza izinqumo ezinhle nokugcina isifo sikashukela silawulwa noma nini lapho udla ngaphandle.

1. Khetha indawo enezinketho eziningi

Ukukhetha indawo enezinketho zokudla eziningana kwenza kube lula ukwenza ukukhetha okunempilo nokuhlwabusayo. Izindawo zokudlela ezizisebenzelayo kufanele zikhethwe, lapho kungenzeka khona ukhethe ukuthi yini ongayengeza esitsheni nokuthi ungabeka malini.

Izindawo zokudlela ze-la carte akuzona izinqumo ezinhle ngoba kunzima ukwazi ukuthi kwenziwa kanjani amalungiselelo, futhi akunakwenzeka ukukhetha inani elizonikezwa.

Khetha indawo yokudlela yokuzenzela

2. Yidla isaladi

Kubalulekile ukuthi umuntu onesifo sikashukela adle isaladi njalo ekudleni okuyisisekelo, nokudla okuphelele kokudla okulula, okufana nezinkwa zamabele namakhukhi.

Imicu ekhona kwimifino nokudla okuphelele izosiza ukuvimbela amazinga kashukela ngokweqile ngemuva kokudla, ukugcina isifo sikashukela silawulwa.

Yidla isaladi lokuqalisa esikhundleni sokudla okulula

3. Khetha umthombo owodwa kuphela we-carbohydrate

Kufanele ukhethe umthombo owodwa kuphela we-carbohydrate: irayisi, i-pasta, i-puree, i-farofa noma ubhatata onejakhethi ne-wholemeal okungcono. Kubalulekile futhi ukugwema ukubeka okubili noma ngaphezulu kwalokhu kudla epuletini, njengoba kuthanda ukwanda ngokushesha kweglucose egazini, futhi umuntu kufanele ngaso sonke isikhathi akhethe okugcwele kwelayisi ne-pasta.

Khetha umthombo owodwa kuphela we-carbohydrate

4. Gwema iziphuzo ezithambile namajusi emvelo

Iziphuzo ezibandayo kufanele zigwenywe ngoba zinoshukela omningi, futhi kuyafana nangamajusi wezithelo zemvelo, aqukethe ushukela wemvelo esithelweni futhi uvame ukuletha ushukela omningi owengeziwe ukuthuthukisa ukunambitheka. Ngaphezu kwalokho, amajusi awanazo izintambo zesithelo semvelo, esibangela ushukela wegazi ukhule ngokushesha. Iziphuzo ezidakayo kufanele futhi zigwenywe, okungcono kakhulu okungamanzi, itiye noma ikhofi ngemuva kokudla.

Amanzi okuphuza, itiye noma ikhofi

5. Gwema usoso

Amasosi aqukethe ukhilimu omuncu, ushizi, i-ketchup, inyama noma umhluzi wenkukhu noma ufulawa kakolweni kufanele kugwenywe, ngoba lezi zithako zinothe ngamafutha nama-carbohydrate athanda ukwanda kweglucose egazini.

Ngakho-ke, onesifo sikashukela kufanele akhethe utamatisi, iyogathi, lwesinaphi, isoso kopelepele noma ukugqoka i-vinaigrette, noma kufanele afake isaladi nenyama ngamaconsi kalamula namakhambi afana nerosemary, iparsley ne-oregano.

Khetha amasoso katamatisi, lwesinaphi, upelepele noma i-vinaigrette

6. Khetha inyama ephekiwe noma eyosiwe

Kufanele kuphekwe inyama ephekiwe noma eyosiwe, okungcono ngaphandle kososo, futhi kufanele kugwenywe ukudla okuthosiwe namalungiselelo esinkwa, ngoba aqukethe amafutha amaningi akhulisa ushukela wegazi futhi athanda isifo senhliziyo nemithambo yegazi.

Khetha inyama ephekiwe noma eyosiwe

7. Gwema uphudingi

Kubalulekile ukugwema ukusetshenziswa kwama-dessert ikakhulukazi lapho kudliwa ngaphandle kwendlu, njengoba kujwayelekile ukuthi lokhu kulungiselelwa ezindaweni zokudlela kwenziwe ngoshukela omningi namafutha, izithako ezithuthukisa ukunambitheka nokuheha amakhasimende amaningi.

Ngakho-ke, kufanele kukhethwe amasaladi ezithelo noma izithelo, kukhunjulwa ukudla iyunithi eyodwa yezithelo noma ucezu esidlweni ngasinye.

Yidla izithelo zoshukela futhi ugweme amaswidi

Buka le vidiyo ukuthola iziphakamiso eziningi zokuthi ungadla kanjani kahle futhi ulawule isifo sikashukela.

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Amathiphu okugcina i-glucose yegazi lakho ilawulwe

Ngaphezu kwezeluleko zokudla okuhle kakhulu kwabanesifo sikashukela lapho udla ngaphandle kwendlu, kubalulekile futhi ukuthatha izinyathelo ezithile zokuqapha, njenge:

• Gwema ukweqa ukudla ngoba uyazi ukuthi uzodlela ngaphandle kwekhaya, ngoba ukwehluleka ukudla ngezikhathi ezifanele kubangela ukuba ushukela wegazi lakho ukhuphuke;
• Uma usebenzisa i-insulin esheshayo noma esheshayo, khumbula ukuthatha okokusebenza ukukala ushukela wegazi bese uthatha i-insulini ngaphambi kokudla, ulandela ukuqondiswa ngudokotela;
• Thatha imithi ngokwemiyalo kadokotela, hhayi ukwandisa umthamo ngoba uyazi ukuthi uzodla kakhulu kunokujwayelekile.

Ngaphezu kwalokho, kubalulekile ukuqopha ushukela wegazi ngemuva kokudla ngaphandle kwekhaya, ngoba lokhu kusiza ukuqonda ukuthi yikuphi ukudla okuthanda ukwanda okukhulu kukashukela egazini futhi okufanele kugwenywe. Ngaphezu kwalokho, ukuyisa ukudla emsebenzini kusiza nokudla okunempilo nokulawula i-glucose yegazi. Bona amathiphu wokulungiselela ibhokisi lakho lesidlo sasemini lapha.

Ukugcina i-glucose yegazi lakho ilawulwa kubalulekile ukugwema izinkinga zesifo sikashukela, njengezinkinga zonyawo nezinkinga zokubona.