Ukudla okulula okungu-14 kwesifo sikashukela Kubantu Ohambeni

-Delile

• Sip ngaphambi kokudla
• Thola ukukhahlela nge-caffeine
• Bala ama-carbs akho
• Thatha ukudla okulula okwenziwe ngaphambilini

Ukuthatha ukudla okulula kuyingxenye yokuphila kwethu okumatasa, kwanamuhla. Kepha ukuthi iyashesha futhi ilula akusho ukuthi ayikwazi ukuba nempilo. Qiniseka ukuthi umzimba wakho uthola uphethiloli ofanele - ngesikhathi esifanele.

Uma ufana nabantu abadala baseMelika kulezi zinsuku, uvame ukuzithola uphakathi kohlelo lwakho olumatasa nohlu olude lwezinto ongazenza oludinga uhlobo oluthile lokungithathela ngenkathi uphithizela usuka ehhovisi uye ezindaweni ezithile kuya kwezenhlalo imisebenzi.

Ukudla okulula kungaba yindlela enhle yokukhulisa amandla akho.Kepha uma unesifo sikashukela sohlobo 2, uhlobo lokudla okulula olukhethayo lubaluleke kakhulu ngoba kungasiza ekuqiniseni amazinga eglucose egazini lakho noma kubangele isipikili esingadingeki.

Yize kuwusizo ukuhlela ukudla kusengaphambili, akukhona okungokoqobo ukucabanga ukuthi ukudla okulula okungahambi kahle kungaze kwenzeke. Ufuna ukuqiniseka ukuthi uhlonipha izindlela zakho zokulamba futhi udle lapho ulambile, ikakhulukazi uma sekuphele amahora amathathu noma ngaphezulu selokhu wadla.

Eqinisweni, enye yezinto eziyingozi kakhulu ongayenza kumethabolism yakho kanye namazinga eglucose egazini ukuzibamba ungadli lapho ulambile ngokweqiniso. Kaningi kunalokho, lokhu kuholela ekudleni ngokweqile esidlweni esilandelayo futhi kungadala i-glucose ephansi yegazi (i-hypoglycemia) kanye ne-metabolism eyehlile okwamanje.

Konke lokhu okushiwoyo, ukudla okulula kungaba futhi kufanele kube yingxenye enempilo kakhulu, ethokozisayo, futhi enomsoco ohlelweni lokudla kwansuku zonke kwanoma ngubani. Nawa amathiphu amane okuthi ungakwenza kanjani kahle, kanye nokudla okulula okungu-14 engikuthandayo ohambeni!

Sip ngaphambi kokudla

Ngaphambi kokudla okulula, qiniseka ukuthi unamanzi amaningi. Ukwehla kwamanzi emzimbeni kungahle kutolikwe kabi njengendlala, ngakho-ke ukuqinisekisa ukuthi uphuze inani elanele lamanzi usuku lonke kuzokusiza ukuthi ulalele kangcono umzimba wakho nokuthi yini oyidingayo.

Uma ungenasiqiniseko sokuthi udinga amanzi angakanani, qala ngokukhomba isiphuzo uhhafu wesisindo somzimba wakho ngama-ounces amanzi nsuku zonke.

Thola ukukhahlela nge-caffeine

Noma ngabe uphuza amanzi amaningi, kungenzeka ukuthi ufuna ukukhuphula amandla.

Ukudla kwe-caffeine akuthinti amazinga eglucose egazini, futhi, ngaphandle kwezinkolelo ezithandwayo, akukwazi ukukwenza uphelelwe ngamanzi emzimbeni. Ngenkathi inomphumela omnene wokukhishwa isisu, awunalutho ongakhathazeka ngalo uma nje uphuza olunye uketshezi.

Ngakho-ke, uma uyidinga, cabanga ngalezi ziphuzo ezine-carbohydrate ephansi ye-carbohydrate:

• itiye elishisayo noma elibandayo elimnyama noma eliluhlaza
• latte ngobisi lwe-alimondi olungenashukela noma lukakhukhunathi
• ispresso shot
• ikhofi elimnyama elishisayo noma elibandayo (engeza udwi wesinamoni noma i-vanilla uma ufisa)

Bala ama-carbs akho

Okulandelayo, cabanga ukuthi sekunesikhathi esingakanani kusukela ekudleni kwakho kokugcina. Uma kube ngaphansi kwamahora amabili kuya kwamathathu, uzofuna khetha i-low-carb snack, okungenani ngaphansi kwama-gramu ayi-15 ama-carbohydrate. Gxila kumaprotheni wekhwalithi, amafutha anempilo, nemifino engeyona isitashi.

Izibonelo zifaka:

• ushizi wentambo
• 1 kuya ku-2 amaqanda abilisiwe
• ¼ inkomishi ye-guacamole kanye nezinkomishi eziyi-1 ukuya kwezi-2 zemifino
• I-ounce elilodwa lamantongomane akho owathandayo (ama-alimondi, ama-walnuts, ama-pistachio, njll.)
• ½ inkomishi i-shelled edamame

Uma sekuphele amahora amathathu kuya kwamane kusukela ekudleni kwakho kokugcina futhi / noma wazi ukuthi ukudla kwakho okulandelayo kubambezelekile, qiniseka ukufaka okungenani i-carbohydrate eyodwa (ama-gramu ayi-15) ngaphezu kweprotheni lakho kanye / noma namafutha.

Izibonelo zifaka:

• Ama-ounces ayi-6 ama-yogurt acwebile ama-ber cup amajikijolo kanye no-1 isipuni samantongomane akho owathandayo
• I-aphula elincane eli-1 namantongomane ¼ enkomishi noma izipuni ezi-2 zebhotela lomnqumo lokuzikhethela
• ¼ inkomishi hummus, ushizi ounce owodwa, kanye nenkomishi eyodwa oyithandayo
• 1 inkomishi cottage shizi kanye ¼ inkomishi uphayinaphu oqoshiwe
• ukosa kakotapeya noma isangweji esinkwa sikakolweni sonke

Thatha ukudla okulula okwenziwe ngaphambilini

Iningi lezinketho ezingenhla lingatholakala kalula ezitolo ezilula, amathilomu, nezitolo zekhofi. Uma kunokwenzeka, hlola izinketho ngaphambi kwesikhathi - eduze kwehhovisi lakho noma ezinye izindawo ojwayele ukuya kuzo - ukuze ube nombono wokuthi yiziphi izidlo ezithathwayo ezitholakala kalula.

Amaketanga amaningi athandwayo (njenge-Starbucks) nawo ahlinzeka “ngamaphakethe okudla okulula” anikezela inhlanganisela yezithelo, ushizi namantongomane.

Usebenzisa la macebo alula, ungakhetha isinongo esinika amandla futhi sanelise esifanele wena ngokuphelele noma kunini, noma kuphi. Ukwazi okulungele i-glucose yakho yegazi kuzokunika amandla okwenza izinqumo ezizofaka isandla empilweni yakho yonke.

Kungakhathaleki ukuthi uzithola umatasa kangakanani, inketho yokubamba futhi uhambe iyohlala itholakala kutholakale kalula!

ULori Zanini, i-RD, i-CDE, ungungoti owaziwayo ezweni lonke, owine imiklomelo yokudla nokondleka. Njengodokotela obhalisiwe wezokudla kanye nomfundisi oqinisekisiwe wesifo sikashukela, usiza abanye bafunde ukuthi bangakusebenzisa kanjani ukudla ukuphatha ushukela wegazi nokwenza impilo yabo ibe ngcono! Ungumbhali wencwadi ethi “Eat What You Love Diabetes Cookbook” kanye ne- “The Diabetes Cookbook and Meal Plan for the Newly Diagnosed.” Thola izinsizakusebenza zokudla okunempilo sikashukela kanye nezindlela zokupheka ku-www.LoriZanini.com naku-www.ForTheLoveOfDiabetes.com.