Amathiphu ayi-11 Wokudla Ngendlela Ofanele Uhamba Nesifo Sikashukela Sohlobo 2

-Delile

• 1. Pakisha ifriji yakho, bese uhlela usuku
• 2. Yiba namaprotheni wesidlo sasekuseni - kanye nakho konke ukudla
• 3. Hlala ungenawo amanzi
• 4. Isnack ngamasu
• 5. Hlola inani lama-carbs
• 6. Funa i-fiber ethile
• 7. Faka isithombe sepuleti lakho
• 8. Yenza ama-swaps amancane okusika i-carb
• 9. Ungesabi ukuhlola ushukela wegazi lakho
• 10. Hlola ulwazi lokudla okunempilo
• 11. Xoxa nochwepheshe

Ukudla kahle kungazizwa kunzima kakhulu uma ungekho ekhaya. Nakhu ukuthi ungakwenza kanjani kube lula.

Ukudla ekhaya kunezinzuzo zako, ikakhulukazi uma unesifo sikashukela sohlobo lwe-2 futhi udinga ukudla okungeke kususe ushukela wegazi lakho. Ungakulawula kalula okusefrijini lakho futhi nokuthi yini okubeka kupuleti lakho.

Kepha ukudla usendleleni - futhi unesimiso esimatasa kakhulu - senzela indaba ehlukile.

Ukukusiza wenze izinqumo ezihlakaniphile, noma ngabe ugijima edolobheni, ugijimela emhlanganweni uye emhlanganweni, uhamba ngomgwaqo, noma awunaso isikhathi sokuma uhlale phansi ukuze udle, lezi zinyathelo ezilula, ezisebenzisekayo zizokusetha ekuqondeni kwempumelelo.

1. Pakisha ifriji yakho, bese uhlela usuku

Noma ungadli ekhaya, unezithelo, imifino, okusanhlamvu okuphelele, namaprotheni anciphile kufinyeleleke kusho ukuthi ungazipakisha esikhwameni ozohamba ngaso sakho konke okubalulekile.

“Cabanga kusengaphambili ngokukhetha kwakho ukudla bese ukuhlanganisa ukuze uhambe nakho, noma ukukufake endaweni eyodwa esiqandisini ngakho-ke awudingi ukwenza izinqumo eziningi zokudla usuku lonke,” kusho u-Elizabeth DeRobertis, ingcweti yokudla RD) kanye nothisha wesifo sikashukela (CDE) oqinisekisiwe e-The Nutrition Centre eScarsdale Medical Group eNew York.

Ukunciphisa inani lokukhetha kokudla okufanele ukwenze usuku lonke kungakusiza ukuthi ufinyelele ezintweni ezipakisha izakhamzimba futhi ezingaphazamisi amazinga kashukela egazini lakho.

2. Yiba namaprotheni wesidlo sasekuseni - kanye nakho konke ukudla

"Uma unosuku olumatasa phambili, qiniseka ukuthi uthola isidlo sasekuseni esilinganiselwe ukuze uqale usuku lwakho," kusho uLori Zanini, RD, CDE, umbhali we "Diabetes Cookbook and Meal Plan."

"Ukuba namaprotheni anele ekuseni ngeke kusize kuphela ekuqiniseni amazinga eglucose egazini, kodwa ucwaningo lukhombisile nokuthi ukudla ngale ndlela kunganciphisa izifiso ngokuhamba kosuku," esho.

Futhi, amaprotheni athatha isikhathi eside ukugaya kunama-carbs, ngakho-ke kuzokunikeza umuzwa ogcwele wokugcwala, uyanezela.

UDeRobertis uphakamisa amaqanda ku-a (kubiliswe kanzima uma uwahambisa), noma into efana nokulunywa amaqanda amhlophe noma i-omelet egcwele imifino uma ungahlala phansi udle.

3. Hlala ungenawo amanzi

Lapho upakisha ukudla kwakho kosuku, ungakhohlwa ezinye iziphuzo ezinoshukela ophansi, futhi.

"Ukuhambisa amanzi ngokwanele kubalulekile ekuthuthukiseni impilo enhle, ikakhulukazi uma uphila nesifo sikashukela, ngakho-ke ngithanda ukuncoma ukuthi ugcwalise ibhodlela lakho lamanzi futhi ulilungele ukusebenzisa usuku lonke," kusho uZanini.

4. Isnack ngamasu

"Noma nini lapho umuntu ehamba isikhathi eside engadlile, bagcina belambile kakhulu futhi bavame ukudla ngokweqile," kusho uDeRobertis. "Lokho kudla ngokweqile imvamisa yikhona okubangela ushukela ophakeme wegazi."

Yingakho ngaso sonke isikhathi kuwumqondo omuhle ukuthi ube nokudla okulula ongaphendukela kukho lapho udinga ukulunywa ngokushesha, futhi ongakwenza kalula emgwaqeni.

Izinto ezimbalwa uDeRobertis ancoma:

• Isikhwama sekhalori elingu-100 lamantongomane
• inkomishi yoshizi wekotishi
• ushizi wentambo
• 0% iyogathi yamaGrikhi
• imifino ene-hummus noma i-guacamole

I-Beef jerky sans nitrate nayo iyindlela enhle, njengoba inamaprotheni amaningi. Uma ungakulambeli ukudla okulula, noma kunjalo, ungaphoqeleli, uDeRobertis uyanezela.

UZanini ukhuthaza ukuba namantongomane okudla okusahlwabusayo, nokwanelisayo njengoba kugcwele amaprotheni kanye namafutha aphilile e-mono- ne-polyunsaturated.

Ucwaningo lukhombisa nokuthi ukushintshanisa amantongomane ngokudla okuncane okunempilo njengama-fries noma ama-chips kungakusiza ukuthi ulawule isisindo esikhathini esizayo.

Gcwalisa ukudla noma isidlo okungenani njalo emahoreni ama-4 kuye kwangama-5, kusho uZanini.

5. Hlola inani lama-carbs

Uma uthenga okuthile uma uphumile futhi usuzophuma, uDeRobertis uphakamisa ukuhlola okuqukethwe okuphelele kwe-carb. Ukuze uthole ukudla, bheka cishe amagremu angama-30 kuya kwangu-45 we-carbs ephelele noma ngaphansi. Ngokudla okulula, hlose cishe u-15 kuye ku-20 amagremu we-carbs ephelele.

Abantu abaningi babheka ushukela kuphela, kusho uDeRobertis, okuyingxenye eyodwa nje yephazili.

Uthi: “Wonke ama-carbohydrate agcina ephenduka ushukela lapho ephuka,” kusho yena.

Uma uthatha isinqumo phakathi kokudla okulula okubili, iya kweye-carb ephansi.

6. Funa i-fiber ethile

I-caatat eyodwa yokuhlola kuphela ama-carbs aphelele: i-fiber, isakhamzimba esihamba kancane ukugaya ukuze sikugcine ugcwele.

Uma imikhiqizo emibili inenani elifanayo lama-carbs aphelele kepha eyodwa ine-fiber eningi, hamba nayo.

I-American Diabetes Association ithi ukudla okunama-2.5 gram we-fiber kubhekwa njengomthombo omuhle, futhi lawo anama-gramu ayi-5 noma ngaphezulu angumthombo omuhle kakhulu, ngakho-ke zama lezo zinombolo.

7. Faka isithombe sepuleti lakho

Lapho ukhetha izinto zakho zasemini noma zesidlo sasemini, beka umgomo wokugcwalisa uhhafu wepuleti lakho ngemifino engenaso isitashi, njengemifino enamaqabunga, upelepele wensimbi, noma i-broccoli, kusho uZanini.

Bese uhlukanisa enye ingxenye phakathi kwamaprotheni, njengenhlanzi eyosiwe, izinkukhu, noma i-tofu, ne-carb enempilo njengamazambane abhakiwe, i-quinoa, noma ubhontshisi omnyama.

8. Yenza ama-swaps amancane okusika i-carb

Unesemishi lesidlo sasemini? Susa ucezu lwesinkwa oluphezulu ukuze usenze isemishi elibheke evulekile, elisika uhhafu wama-carbs, kusho uDeRobertis.

Noma, khetha isinkwa se-carb esiphansi, ukugoqa, noma ngisho no-ulethisi njengesisekelo. Esidlweni sakusihlwa, mhlawumbe zama ukushintshanisa irayisi elijwayelekile lelayisi lekholifulawa noma esikhundleni sokudla i-pasta ejwayelekile iya kuma-noodle e-zucchini noma isikwashi se-spaghetti.

9. Ungesabi ukuhlola ushukela wegazi lakho

Cishe amahora amabili ngemuva kokudla, ushukela wegazi lakho kufanele ube yi-140 noma ngaphansi, futhi ukuwuhlola ngalesi sikhathi kungakusiza ukuthi ubone ukubekezelelana kwakho kwe-carb. Uma udle inani eliphakeme lama-carbs noshukela wegazi lakho, lokho kungakhombisa ukuthi udinga ukunciphisa.

"Uma usuyazi le nombolo [ukubekezelelana kwe-carb], ingakusiza wenze izinqumo ezinolwazi lapho usohambweni," kusho uDeRobertis.

10. Hlola ulwazi lokudla okunempilo

Uma kufanele ukhethe "ukudla okusheshayo" ngezinsuku ezimatasa kakhulu, kuyasiza ukuzifundisa ngolwazi lokudla okunempilo ngezindawo zokudlela ezisheshayo. Ukwazi okufanele ukhethe ngaphambi kokuya kungakusiza unamathele kuzinketho ezingcono ezinikezwa kuleyo ndawo yokudlela.

Ungabuka ama-calories, ama-carbohydrate, ushukela, nokuningi ekudleni kusuka ezindaweni eziningi zokudla ezisheshayo lapha.

11. Xoxa nochwepheshe

Udokotela wezokudla noma wesifo sikashukela angakusiza ukuthi uhlele futhi wenze uhlelo lwakho lokudla lube ngokwakho, kusho uZanini.

"Ukudla nesikhathi sokudla kunomthelela wangempela emazingeni eglucose egazini usuku lonke, ngakho-ke ukusebenza nochwepheshe kunganikeza ukuqonda okubalulekile kokusebenza kangcono kuwe," esho.

UMallory Creveling, umbhali ozimele ozinze eNew York City, ubelokhu ehlanganisa ezempilo, ukuqina komzimba, kanye nokudla okunomsoco isikhathi esingaphezu kweminyaka eyishumi. Umsebenzi wakhe uvele ezincwadini ezifana neWomen’s Health, Men’s Journal, Self, Runner’s World, Health, neShape, lapho phambilini abephethe khona indima yabasebenzi. Ubuye wasebenza njengomhleli kwiphephandaba iDaily Burn neFamily Circle. UMallory, umqeqeshi oqinisekisiwe womuntu siqu, usebenza namakhasimende azimele wangasese eManhattan nasestudiyo sezamandla eBrooklyn. Udabuka e-Allentown, e-PA, waphothula iziqu eSyracuse University S.I. Newhouse School of Public Communications.