Ungakulungiselela Kanjani Ukudla Kwamasonto Okufanelekile kweviki ngohlobo lwesifo sikashukela esingu-2

-Delile

• 1. Thola amaqiniso okunomsoco
• 2. Yenza uhlelo
• 3. Yenza uhlu
• 4. Thenga
• 5. Lungiselela ngaphambi kwesikhathi
• Pheka ukudla okumbalwa ngasikhathi sinye
• Lungiselela ngezimpelasonto
• Iphakheji yangaphambi kosuku
• Yenza ubuciko ngokugcina
• Yiba nesipele
• 6. Yidla
• 7. Phinda, kodwa kugcine kuthakazelisa

Isithombe Sesikweletu: Sam Bloomberg-Rissman / Getty Izithombe

Ukuhlelwa kokudla okunempilo

Ngabe uke uzithole ushaya idrayivu-thru yesidlo sasemini ngoba ubengenasikhathi sokupakisha okuthile okunempilo ngalolo suku ekuseni? Noma mhlawumbe uvuka ngezinhloso ezinhle kepha ugcine usilahla imikhuba yokudla enempilo eceleni ukuze kube lula?

Uma kunjalo, ungazuza ngokuhlela ukudla okunempilo. Lokhu kubaluleke kakhulu kubantu abanesifo sikashukela sohlobo 2.

Bheka lezi zinyathelo eziyisikhombisa zokulungiselela ukudla kwangesonto.

1. Thola amaqiniso okunomsoco

Ukudla okudlayo kudlala indima ebalulekile ekuphathweni kwesifo sikashukela. Ukuxilongwa kwesifo sikashukela kuvame ukuza nezincomo zokudla ezingabonakala zidida noma zingenangqondo ekuqaleni. Izindaba ezinhle ukuthi akudingeki ubhekane nalokhu wedwa. Futhi lapho ufunda okuningi, kuba lula.

I-American Diabetes Association (ADA) incoma ukuthi wonke umuntu onesifo sikashukela athole ukwelashwa kokudla okwenzelwe umuntu ngamunye (MNT). I-MNT ikunikeza ukudla okuhambisana nezidingo zakho.

Lapho uhlela ukudla, kubaluleke kakhulu ukuphatha ukudla kwakho kwe-carbohydrate. I-ADA incoma ukuthi usebenzise:

• Amagremu angama-45 kuye kwangama-60 ama-carbs ngesidlo esikhulu
• 15 kuya ku-30 ​​amagremu ngesidlwana ngasinye

I-dietitian yakho ebhalisiwe (i-RD) noma uthisha oqinisekisiwe wesifo sikashukela (i-CDE) uzosebenzisana nawe ukwenza uhlelo lwakho lokudla. Bazongena nawe ngokuhamba kwesikhathi ukuqapha ukuqhubeka kwakho nokusiza ukwenza ukulungisa.

Izincomo ze-ADA ziyisiqondiso esijwayelekile kubantu abanesifo sikashukela. Impela ngeke zisebenzele wonke umuntu. Enye into ebalulekile yi-Glycemic Index (GI) yokudla. Lesi yisilinganiso sokuthi ukudla okunikezwe i-carbohydrate kukhuphula kangakanani i-glucose yegazi. Ezinye izibonelo zama-carbohydrate ane-GI ephansi yilezi:

• oatmeal
• umhlabathi ophelele ngamatshe
• ubhatata
• imidumba
• izithelo eziningi nemifino engekho isitashi

Awunantshisekelo ku-MNT? Ungahlala usebenzisa indlela yepuleti yokulawula ingxenye ukukusiza ufunde ukuthi ungalinganisela kanjani ukudla kwakho. Le ndlela ikhuthaza ukugcwaliswa:

• ipuleti lakho uhhafu ngemifino engeyona yesitashi
• ikota lepuleti lakho elinamaprotheni anciphile
• ikota lepuleti lakho elinamabele nemifino enesitashi

Ukubeka izinhloso ezincane, ezinengqondo zokudla okunempilo nakho kungakusethela impumelelo. Isibonelo, zama ukukhawulela iziphuzo ezigcwala ushukela noma usethe inani eliphakeme lezinsuku ozolidla ngaphandle ngesonto.

Lesi futhi yisikhathi esihle sokuphinda uvakashele ezinye izingxenye zohlelo lwakho lokwelashwa. Isibonelo, uhlelo lwakho lwemithi yesifo sikashukela lungena kanjani empilweni yakho yansuku zonke? I-insulin eyisisekelo ingasiza ukugcina ushukela wegazi lakho ulawuleka phakathi kokudla, futhi ngezinketho ezintathu zomthamo, ungasebenza nodokotela wakho ukunquma ukuthi yikuphi okulungele izidingo zakho. Ngabe ufuna ukuguquguquka okwengeziwe maqondana nezikhathi zokudla? I-insulin eyisisekelo ingakusiza ukufezekise lokho!

2. Yenza uhlelo

Lesi sinyathelo empeleni simbili. Okokuqala, kufanele wakhe uhlelo lokudla okunempilo nokwelashwa okujwayelekile usebenzisa imininingwane oyifunde esinyathelweni sokuqala. Ngabe uzama ukugwema noma ukunciphisa ama-carbohydrate noshukela ocwengekile? Ngabe ikhona imithi yakho ethinta uhlelo lwakho lokudla? Ngabe ufuna ukufaka ukudla okunothe kakhulu nge-fiber ekudleni kwakho? Uhlelo lokudla okunempilo lungakusiza wenze izinqumo zesikhathi sokudla ukuze uhlangabezane nezinhloso zakho zezempilo futhi uphathe isifo sikashukela.

Nayi imihlahlandlela yokudla ejwayelekile:

• Yidla ukudla okugcwele izithelo nemifino.
• Faka okusanhlamvu okuphelele njenge-quinoa, irayisi elinsundu, ne-oatmeal, namaprotheni anciphile njengezinhlanzi, inkukhu ne-turkey.
• Yidla amafutha anempilo, njengamantongomane, imbewu, nokwatapheya.
• Gwema noma ubeke umkhawulo emafutheni agcwele futhi adlulisayo, ushukela osetshenzisiwe, kanye ne-sodium.

Unale migomo ebanzi yokudla okunempilo engqondweni, ingxenye yesibili yalesi sinyathelo ukwakha uhlelo lwamasonto onke olulawuleka ngokwengeziwe. Hlela isikhathi njalo ngeSonto - noma yiluphi usuku olusebenzela kangcono kakhulu - ukunquma ukuthi uzolungiselela ukudla kwasemini usuku ngalunye kulelo sonto. Hlanganisa izindlela zokupheka kusuka ezincwadini zokupheka nakumaforamu aku-inthanethi, noma hlola lezi ziphakamiso zokuthola ugqozi:

• Isobho kulula ukuzenza futhi zilula ukupakisha ngaphambi kwesikhathi, ikakhulukazi uma zenziwe kumpheki ophuthumayo bese zifriziwe ezingxenyeni ezilingana nokudla.
• Hlola le mibono ukwengeza ohlelweni lwakho lwamasonto onke lwasemini.
• Khetha ukudla okuphekwayo okunesifo sikashukela kulolu hlu, bese uthola iresiphi ebeka phambili naphakathi nendawo.

Bhala ukudla kwakho kwasemini okuhlelwe phansi encwadini yokubhala, uthayiphe kukhompyutha yakho, noma usebenzise uhlelo lokusebenza ku-smartphone yakho. Ungazibhala phansi ngenothi elinamathelayo. Kwesinye isikhathi kuyasiza uma kungazizwa njengomsebenzi omkhulu kakhulu!

3. Yenza uhlu

Uma usuthole ukudla okuhleliwe, yenza uhlu lokudla. Qiniseka ukuthi uhlola lokho osunakho vele endlini yakho ukuze ungathengi izimpinda.

Uzobona ukuthi izindlela zokupheka eziningi zifuna izithako eziyisisekelo ezifanayo, njengezinongo, uwoyela womnqumo, nofulawa kakolweni ogcwele. Lezi zinto zizohlala isikhashana, ngakho-ke ngeke udinge ukuzifaka kuhlu lwakho lwamaviki onke. Ukugcina izinongo namakhambi kusiza ngokukhethekile. Bangeza amathani okunambitheka ezitsheni ngaphandle kokukhwabanisa ukudla kwakho kwe-sodium.

Kubalulekile futhi ukufaka izinto ezizokusiza ulungiselele, upake, futhi uthuthe ukudla kwakho kwasemini. Okukusebenzelayo kuzoncika kokuncamelayo komuntu nokudla okwenzayo. Ezinye izibonelo zifaka:

• izikhwama zepulasitiki ze-zip-top
• iziqukathi eziphephe ngama-microwave ezinamagumbi
• izimbiza zamasoni ezinamabhodlela
• amabhokisi okudla kwasemini anamaphakethe weqhwa

Zama ukuhlela uhlu lwakho lokuthenga ngezigaba, njengemifino nokukhiqiza, ubisi, nenyama. Bhala uhlu lwakho encwadini yokubhalela ephathekayo noma usebenzise uhlelo lokusebenza ku-smartphone yakho ukuze ukwazi ukululetha esitolo. Ezinye izinhlelo zokusebenza zizokwenzela nohlu lokuyothenga ngokususelwa kuzindlela zokupheka ozikhethile!

4. Thenga

Okulandelayo yingxenye emnandi: Thatha uhlu lwakho bese uya esitolo! Ukunamathela kuhlu kungakusiza ukuthi ugweme ukudla okungenamsoco okulingayo okuvela kuwe emashalofini. Ngaphambi kokuya esitolo, hlola ngendlala yakho. Uma ulambile, yidla noma udle. Sivame ukuthenga okuningi lapho sithenga silambile.

Jwayelana nesitolo sakho sokudla bese ufunda ukwakheka.Izinto eziningi ezisohlwini lokudla okunempilo zizotholakala emaphethelweni angaphandle wesitolo. Ama-aisles aphakathi nendawo ngokuvamile abekelwe izinketho ezicutshunguliwe, ezinempilo encane, njengamakhukhi, amaswidi, nama-chips. Futhi, uma usufunde ukwakheka, ngeke uchithe noma yisiphi isikhathi ukucinga into ngayinye!

Ezinye izitolo zinezinsizakalo zokulethwa ezikuvumela ukuthi uphequlule izinto namanani entengo ku-inthanethi, ukuwangeza enqoleni yakho yokuthenga yedijithali, bese ufaka i-oda lokulethwa. Uma ukukhathazeka kwakho okukhulu ukuthola isikhathi sokuya esitolo, lesi sixazululo singakusebenzela.

5. Lungiselela ngaphambi kwesikhathi

Amathuba okulungiselela awapheli. Konke kwehla kulokho okuhambisana nesheduli yakho nesitayela. Nayi eminye imibono:

Pheka ukudla okumbalwa ngasikhathi sinye

Yenza ibhodwe lesobho ngoMsombuluko ebusuku bese ulihlukanisa ngezitsha eziphephile ze-microwave ozothatha ngazo isidlo sasemini ngosuku noma ezimbili kamuva. Esinye isisombululo esilula ukupheka amabele enkukhu ekuqaleni kwesonto bese uwahlukanisa abe izingxenye. Ngemuva kwalokho ungangeza ngokushesha isaladi noma iresiphi yokuthosa kamuva ngesonto.

Lungiselela ngezimpelasonto

Kwesinye isikhathi ingxenye yokupheka ethatha isikhathi esiningi ukulungiselela zonke izithako. Uma unesikhathi ngempelasonto, sika izithelo nemifino oyithengile ukonga isikhathi ngokuhamba kwesikhathi. Kungasiza ukwenza lokhu kahle uma ufika ekhaya esitolo, ngaphambi kokugcina umkhiqizo esiqandisini.

Iphakheji yangaphambi kosuku

Noma ngabe upheka konke ukudla kwakho ngeSonto noma uzibophezele ekuthatheni ubusuku obubodwa ngasikhathi, ukulungiselela nokupakisha isidlo sakho sasemini ngobusuku obandulela (noma ngaphambili) kungukushintsha umdlalo.

Yenza ubuciko ngokugcina

Thola izinto ezisebenza kulokho okudingayo. Isibonelo, uma unesaladi lesidlo sasemini, sebenzisa imbiza yamasoni ukuyigcina.

Faka ingxenye yokugqoka isaladi ezansi nembiza, bese ufaka ungqimba lwezithako eziqinile ezingeke zithukuthele, njengamantongomane, inkukhu, ukwatapheya, noma iqanda elibiliswe kanzima. Phakamisa okulandelayo kwimifino yakho enamaqabunga nemifino, bese ufafaza izithelo noma ushizi omisiwe ngaphezulu. Lapho usukulungele ukudla, vele unyakazise imbiza ukuze uyihlanganise yonke, bese uvula futhi ujabulele!

Iziqukathi zikusiza nokuthi unamathele osayizi bezingxenye ezifanele. Mane ukhumbule ukulinganisa ngaphambi kokufaka izithako zakho.

Yiba nesipele

Uma ihhovisi lakho linefriji, cabanga ukushiya isidlo esisodwa lapho ngeviki, uma kwenzeka ukhohlwa ukukuletha. Uma kunefriji, ungagcina ukudla okuyiqhwa noma ezimbili ukusiza ukukugcina usendleleni, noma ngabe impilo izama ukukuphazamisa ohlelweni lwakho.

6. Yidla

Ubuhle bokulungiselela ukudla ngaphambi kwesikhathi ukuthi kuyakukhulula ukuze ukujabulele ngempela isidlo sasemini. Okufanayo kuya ekutholeni isimiso se-basal insulin esikusebenzelayo. Esikhundleni sokuchitha imizuzu engama-20 ngekhefu lakho lokudla kwasemini ushayela uye noma ubuya endaweni yokudlela, ungazelele ubuye ube nalesosikhathi empilweni yakho. Akusadingeki ukuthi ubeke isikhafu phansi ekudleni kwakho - unganambitha ukuluma ngakunye esikhundleni salokho. Uma unesikhathi eside sokudla kwasemini, ungadla bese uhambahamba ngemuva kwalokho!

7. Phinda, kodwa kugcine kuthakazelisa

Akunandaba noma ngabe uhlela futhi ulungiselela kangakanani, ungalindeli ukuthi uzophelela. Uma uphuthelwa usuku, ungadangali. Cabanga ngakho njengolwazi lokufunda: Yini ekuvimbe ukuthi unamathele ohlelweni lwakho ngalolo suku? Hlobo luni lwesixazululo ongasisebenzisa ukusiza ukusondela kulowo mgoqo ngokuzayo?

Khumbula, uma ngabe ubungapaki noma yikuphi ukudla, okukodwa noma okubili ngesonto kuyisiqalo esihle!

Lapho isonto seliphelile, elinye lisondele ekhoneni. Mane ukhumbule ukuthi usukulungele ukusingatha lokhu isonto ngalinye kunalapho wawunjalo ngaphambili. Abanye abantu bangathanda ukusebenzisa izindlela ezifanayo isonto ngalinye, kepha kwabanye, ukuhluka kuyisihluthulelo. Yishintshe uma uzwa isidingo!

Ungakhohlwa ukuthi ungahlala ucela ilungu lethimba lakho lezokunakekelwa kosizo uma uzizwa unamathele. Kunezinkulungwane zezinketho ezinempilo laphaya. Zithokozise ngayo! Zikhumbuze ukuthi uzizwe kahle ngokuthatha izinyathelo zokuthola impilo enempilo.