Izizathu Ezi-3 Sikhethe Ukudla Okunamafutha Amaningi, Okutshalwe Ezitshalweni Ukuphatha Isifo Sikashukela

-Delile

• 1. Ukulawula isisindo
• 2. Amandla
• 3. Ingcuphe encane yesifo esingelapheki sesikhathi eside
• Usuku luni kulokhu kudla olubukeka ngathi
• Ukuthatha

Ekufuneni amandla amaningi nokulawulwa kangcono koshukela wegazi? Ukuphila okunamafutha aphansi, okususelwa ezitshalweni, nokudla okuphelele kungaba yimpendulo. Abameli ababili besifo sikashukela bachaza ukuthi kungani lokhu kudla kwakuwushintsho lomdlalo kubo.

Impilo nokuphila kahle kuthinta ngamunye wethu ngokuhlukile. Le yindaba eyodwa.

Ezweni lanamuhla, ukudla okunesifo sikashukela sekuyinkimbinkimbi. Inani lezeluleko - kwesinye isikhathi liyaphikisana - lingakushiya uzizwe udidekile futhi ungenathemba, ungaqiniseki ngokuthi ungadla kanjani ukulawula ushukela wegazi lakho futhi unciphise ubungozi bezinkinga zesikhathi eside zohlobo lwesifo sikashukela sohlobo 1 noma 2.

Besihlala nesifo sikashukela sohlobo 1 inani elihlanganisiwe leminyaka engama-25 futhi sizame izidlo zezilwane nezitshalo ezisezingeni eliphansi ezisekelwe ezitshalweni.

Ngaphandle kokwazi, sobabili sizidlele ekumelaneni ne-insulin ngokudla ukudla okunamafutha namaprotheni amaningi. Amandla aphansi, ukukhathazeka kwemisipha, ukukhathazeka, ukuthanda ukudla, kanye nokulawula kanzima ushukela wegazi kwasihlasela.

Sifuna amandla amaningi futhi silawule kangcono ushukela wegazi, satshintshela endleleni enamafutha aphansi, asuselwa ezitshalweni, nasekuphekeni kokudla okuphelele. Ukudla lokhu kudla kuthuthukise kakhulu ukulawula ushukela wegazi, kwehlisa amanani wethu we-A1C, kwasinika amathani wamandla, futhi kwanciphisa ukusebenzisa kwethu i-insulin ngamaphesenti angaba ngama-40.

Ukudla okususelwa ezitshalweni, ukudla okuphelele okubandakanya izithelo, imifino, okusanhlamvu, nokusanhlamvu konke kuphakathi kokudla okuminyene kakhulu emhlabeni. Zigcwele amakilasi ayisithupha abalulekile ezakhamzimba, kufaka phakathi:

• amavithamini
• amaminerali
• ifayibha
• amanzi
• ama-antioxidants
• amakhemikhali amakhemikhali

Ukudla ukudla okunamafutha aphansi, okususelwe ezitshalweni, nokudla okuphelele kuyindlela elula yokwandisa ukudla kwakho okunomsoco, okunciphisa ukuvuvukala komzimba okuphelele, futhi kukhulise impilo yazo zonke izicubu emzimbeni wakho.

Kulabo abaphila nesifo sikashukela, ukudla okufanelekile kubalulekile. Njalo hlola nodokotela wakho ngaphambi kokuqala inqubo entsha.

Ngenkathi lolu hlelo lungahle lungalungeli wonke umuntu, lwaluguqula umdlalo kithina. Nazi izizathu ezintathu zokuthi kungani sizizwa siphumelela ohlelweni lokudla olunamafutha aphansi, olusekelwe ezitshalweni.

1. Ukulawula isisindo

Ukudla okuphelele, okungalungiswa kwezitshalo kulayishwa ngamanzi nefayibha, okuphazamisa isisu sakho futhi kuthumele isignali ebuchosheni bakho ukuthi iyeke ukudla ngaphambi udle amakhalori amaningi kakhulu.

Ngakho-ke, uba "ugcwele ngemishini" ngaphambi kokuthi ube "ukhalori ogcwele," okuyindlela elula yokuvimbela ekudleni ama-calories amaningi.

Ukudla kwethu konke okuthandayo kufaka:

• Imidumba: ubhontshisi we-pinto, ubhontshisi wasolwandle, uphizi ohlukanisiwe, udali, uphizi oluhlaza
• Izinhlamvu eziphelele: irayisi elinsundu, amabele, iteff, ibhali
• Imifino engekho isitashi: i-zucchini, i-broccoli, izaqathe, ama-beet, amakhowe
• Imifino enamaqabunga: ulethisi, isipinashi, i-Swiss chard, i-arugula
• Imifino enesitashi: ubhatata, isikwashi se-butternut, ama-yam, ummbila
• Izithelo: ama-apula, amapheya, ama-blueberries, ama-mangos
• Amakhambi nezinongo: i-turmeric, isinamoni, i-cardamom, i-paprika

2. Amandla

Ukudla ukudla okune-carb ephansi (okujwayelekile kulabo abaphila nesifo sikashukela) empeleni ukunciphisa amazinga akho wamandla ngokuhamba kwesikhathi, ngoba imvamisa kukhona i-glucose enganele ebuchosheni nasemisipheni yakho.

Labo abalandela ukudla okuqinile okune-carb engagcini nje ngokunciphisa ukudla okufana nezithelo namazambane, kodwa futhi bakhawulela imifino efana nopelepele wensimbi notamatisi, ngoba ngisho nalokhu kudla okuphelele kungakubeka phezu kokudla kwabo okwabiwa nsuku zonke kwe-carbohydrate.

I-glucose inguphethiloli wazo zonke izicubu emzimbeni wakho, ngakho-ke uma usebenzisa Okuningi ukudla okugcwele i-carbohydrate ohlelweni lwakho lokudla - njengezithelo ezintsha - ubuchopho bakho nemisipha yakho kutholakala ukwaneliseka okwanele koshukela.

Lokho kukwenza uzizwe uqaphile ngokwengqondo futhi unamandla. Sithole ukuthi ukudla ukudla okunotha izitshalo kungenye yezinto ezilula kakhulu esingazenza ngendlela ephawulekayo - futhi ngokushesha - ukukhuphula amazinga ethu wamandla.

3. Ingcuphe encane yesifo esingelapheki sesikhathi eside

Ngaphezu kokulawula isifo sikashukela, kunezinye izinzuzo eziningi ezingaba khona kulokhu kudla. Ucwaningo lukhomba ukuthi okunamafutha aphansi, okususelwa ezitshalweni, ukudla okugcwele kokudla kungenye yezindlela eziphumelela kakhulu zokunciphisa ubungozi bezifo ezingamahlalakhona, kufaka phakathi:

• isifo senhliziyo nemithambo yegazi
• cholesterol ephezulu
• umfutho wegazi ophezulu
• umdlavuza
• isibindi esinamafutha
• ukwehluleka kwezinso
• i-peripheral neuropathy
• Isifo i-Alzheimer's

Usuku luni kulokhu kudla olubukeka ngathi

Usuku lwesampula lukaRobby

• Ukudla kwasekuseni: 1 umango weKeitt, upapai ophakathi nendawo, inhloko eyodwa yelethisi yamaRoma
• Isidlo sasemini: Imango likaKeitt, upelepele ongu-2, isikhwama esisodwa se-arugula
• Isidlo sasemini: 1 inkomishi ama-blueberries asendle, 1/2 Keitt mango, 1/2 ikhanda ukholifulawa
• Isidlo sakusihlwa: isaladi ye-arugula ewayo

Usuku lwesampula lukaKoresi

• Ukudla kwasekuseni: I-1 isitshalo esiluhlaza, 1/2 iMaradol papaya
• Isidlo sasemini: Izitshalo ezi-2 eziluhlaza, ama-mango ama-2, i-quinoa ephekiwe eyi-1
• Isidlo sasemini: I-1/2 Maradol papaya, utamatisi ambalwa
• Isidlo sakusihlwa: isaladi enkulu equkethe izingqimba ezi-3-4 zesipinashi, u-anyanisi obomvu ongu-1/2, i-zucchini eshisiwe, u-2-3 utamatisi, i-1/2 inkomishi ye-garbanzo ubhontshisi, isanqante enkulu eyi-1, amakhukhamba ama-2, i-1 tbsp. i-apula cider uviniga, nezinongo ezibandakanya i-curry powder, ikhumini, i-paprika ebhemayo, upelepele omnyama, noma upelepele we-cayenne
• Uphudingi: uphayinaphu oqandisiwe u-ayisikhilimu noma isitsha se-acai

Ukuthatha

Uma unentshisekelo yokunciphisa ubungozi bezinkinga zesifo sikashukela, ukwehlisa isisindo, ukuthola amandla, ukudla ngaphandle kwemingcele, nokuvalelisa ngokulangazelela okukhulu kokudla, khona-ke ukudla okunamafutha aphansi, okususelwe ezitshalweni, kokudla okuphelele kungaba impendulo nje kuwe Kade ngifuna. Kwakungeyethu.