Into Eyodwa Akekho Okutshela Ngayo Ngoshukela Wegazi Ophansi

-Delile

• Yidla njalo emahoreni amathathu kuya kwamane.
• Faka amaprotheni, amafutha, kanye nefayibha njalo.
• Khetha i-carbs yokugaya kancane.
• Nciphisa ama-carbohydrate abe amagremu angu-30 ekudleni ngakunye.
• Ungalokothi uhambe ekhaya ungadlile.
• Yidla ngokushesha ngangokunokwenzeka ngemva kokuzivocavoca.
• Buyekeza kwe-

"Lokho kumele kumunce!" omunye engangifunda naye ekolishi wababaza lapho ngimchazela ukuthi kungani kufanele ngilethe isidlo sami sakusihlwa ejimini bese ngisidla ngokushesha ngemuva kwesitimela. Ukuhamba ngesitimela isikhathi esingangehora kungasho ukuthi ushukela wami wegazi uzoshayeka. Ngaleso sikhathi, ngangifunde kanzima ukuthi ushukela ophansi wegazi wawuzogwenywa ngazo zonke izindlela. Ngaphandle kwalokho, bengizobambeka ekuqhekekeni kwe-migraine kanye nesicanucanu esinamandla esingangikhipha ekuthumeleni ubusuku bonke.

Kwamunca.Futhi kusenjalo. Ngaleso sikhathi, engangifunda naye naye wabamba into eyodwa akekho noyedwa owake wakutshela ngokuba noshukela ophansi wegazi. "Kumele kube yinto engenakwenzeka ukunciphisa umzimba," esho ngozwela. Hhayi ukuthi ngangidinga ngaleso sikhathi, kepha angikwazanga ukuzibamba kodwa ngavuma.

Ngaso sonke isikhathi lapho ngizama ukwehlisa noma ukulahlekelwa amakhilogremu ambalwa ngemva kweholide, i-hypoglycemia (ushukela wegazi ophansi) yenza kube nzima nakakhulu. Noma ngabe ngenza umzamo wokudla okuncane noma ukuzivocavoca umzimba kakhulu, ngigcina sengixakekile, ngibambe ongezansi, futhi ngigodola, nginenkungu enkulu eyenza ikhanda lami lizwakale sengathi lizoqhuma. Ikhambi wukudla okuthile okuzobuyisa ushukela egazini lami, noma ngabe angilambile.

Uma ufuna ukunciphisa umzimba noma ukuba nempilo engcono, kodwa uhlangabezane nezithiyo zomgwaqo ezinoshukela omncane, nanka amathiphu okuthi ngikwenze kwasebenza kanjani. (Kubalulekile ukuthi wazi ukuthi uma unesifo sikashukela, noma ungazange uthintane nodokotela wakho mayelana nalezi zinhlobo zezimpawu, kwenze lokho kuqala, njengoba iziphakamiso zokushintsha kokudla zizohluka kuwo wonke umuntu.)

Yidla njalo emahoreni amathathu kuya kwamane.

Ukuba nokuthile okudliwayo njalo emahoreni amathathu kuya kwamane kugcina izinga likashukela egazini lakho ku-keel ngisho. Vele uqiniseke ukuthi lokho kudla ulinganisa kahle. Uma unama-carbohydrate, njengesitsha sokusanhlamvu noma i-pasta enososo katamatisi, ushukela wakho wegazi uzokhuphuka futhi ubangele ukukhishwa kwe-insulin eyengeziwe. Nakuba i-insulin inesibopho sokusiza ukwehliswa kwe-glucose (ushukela osegazini) ukuze isetshenziswe noma igcinwe njengamandla, kakhulu kungase kubangele ukwehla kwe-post-spike. Kugweme lokhu ngokulinganisa ama-whole-grain carbs namaprotheni namafutha, agaywa futhi amuncwa umzimba kancane kancane.

Futhi ngokumangalisayo, ukudla njalo kungase kube usizo ekunciphiseni isisindo. Ukwazi ukuthi awusoze waba kude kakhulu nesidlo sakho esilandelayo noma ukudla okulula kukuvimbela ukuthi ufike kuleyo ndawo ye-hangry lapho uzodla khona into yokuqala oyibonayo.

Faka amaprotheni, amafutha, kanye nefayibha njalo.

Noma kungukudla noma ukudla okulula, izinto ezibalulekile zibalulekile. Amaprotheni, amafutha, kanye ne-fiber konke kunciphisa ukukhuphuka kukashukela egazini lakho ngemva kokudla. Lokhu kubalulekile ngoba ngenkathi une-hypoglycemia kungasho ukuthi usezingeni eliphansi kakhulu likashukela egazini phakathi kokudla, i-hypoglycemia esebenzayo (leyo spike ne-dip) yilokho okwenzeka ngqo ngemuva kokudla okuthile. Ukubandakanya ukudla okunamaprotheni, amafutha, kanye nefayibha (engikubiza ngokuthi "umlingo 3") kungavimbela lokhu ukuthi kungenzeki.

“Umlingo 3” awugcini nje ngokuzinzisa amazinga kashukela egazini, lezi zakhi zomsoco zikugcina uzizwa ugcwele isikhathi eside kunokuba ubungavele ulayishe kuma-carbohydrate. Ukudla okunothe kakhulu kwamaphrotheni kuthatha amandla amaningi okushisa kunokunye ukudla, futhi amafutha nefayibha yehlisa izinga lokudla okuphuma esiswini sakho. Umphumela? Ushisa ama-calories amaningi futhi uzizwa wanelisekile ngokuncane, okubili okubalulekile uma ukwehlisa isisindo kuyinjongo yakho.

Ukuze uthole amaprotheni, ungaba nokudla okufana nenkukhu, inhlanzi, inyama, amaqanda, i-tofu, ubhontshisi, udali, ushizi, iyogathi yamaGrikhi, noma ushizi wekotishi. Ukudla okunothe nge-fiber kuhlanganisa okusanhlamvu, imifino, izithelo, ubhontshisi, udali, namantongomane nembewu. Emafutheni akho, khetha amafutha anempilo njengamafutha omnqumo, ukwatapheya, noma amantongomane nembewu. (Uyabona ukuphinde kwenzeke? Yebo, amantongomane kanye nembewu inamaprotheni amathathu, amafutha, kanye ne-fiber-ngakho enza ukudla okulula okumnandi.)

Khetha i-carbs yokugaya kancane.

Ukugcina ama-carbohydrate ekudleni kwakho kubalulekile ekugcineni amazinga kashukela anempilo, kepha ukukhetha ama-carbs afanele kubalulekile. Akuwona wonke ama-carbs enziwe alinganayo. Lezo carbs ezinenkomba ephezulu ye-glycemic (isilinganiso sokuthi ukudla kukhuphula masinyane kangakanani ushukela wegazi) zizogaya ngokushesha okukhulu kunama-carbs ahamba kancane, noma lawo anezinga eliphansi le-GI. Kulokhu, ukuhamba kancane nokuphansi kuhamba phambili. Ukudla ukudla okuphansi kunkomba ye-glycemic kukhonjisiwe kusiza ukulawula amazinga kashukela egazini, ngenkathi ukudla ekugcineni okuphezulu kwe-spectrum ye-GI kuzodala lokho kuphuka bese kwehla ngokushesha ngemuva kokudla. Ukugwema ukuphahlazeka kukashukela egazini kuzokusiza nokuthi uphathe isisindo sakho ngoba uzolamba kancane futhi, ngakho-ke, uzokwazi ukubhekana nezifiso ngempumelelo enkulu. Ibhonasi: Ukudla okuningi kwe-GI ephansi nakho kuvame ukuba ne-fiber ephezulu.

Uma ucabanga ngokulandela ukudla okune-carb ephansi ukuze ugweme i-blood roller coaster, khumbula ukuthi lokhu akuzange kufakazelwe njengokwelashwa okusebenzayo kwe-hypoglycemia esebenzayo. Amaphesenti athile amafutha namaprotheni angashintshwa abe ushukela (ushukela), kodwa leyo nqubo ayisebenzi kahle. Ngakho-ke uma uhlangabezana nesiqephu se-hypoglycemic, ama-carbohydrate yiwo azokwenza uzizwe ungcono.

Nciphisa ama-carbohydrate abe amagremu angu-30 ekudleni ngakunye.

Ngenkathi ukulandela ukudla okune-carb ephansi akunconyelwe abantu abane-hypoglycemia, ukugcina ama-carbs kungaguquguquki futhi kungalinganisa kungasiza. Ucwaningo oluthile lwathola ukuthi ukudla ukudla okuncane okuyisithupha ngosuku, ngakunye okunama-gramu angama-30 ama-carbohydrate, kwakuphumelela ekwehliseni izimpawu ze-hypoglycemic. Ukudla inani elingaguquguquki lama-carbohydrate njalo emahoreni ambalwa kugcina ushukela wegazi lakho uzinzile, ikakhulukazi uma ugxila ekudleni okunothe ku-fiber futhi kuphansi kunkomba ye-glycemic.

Uma unciphisa kancane ama-carbohydrate ukuze uhlale cishe ngama-gramu angama-30 ngesidlo ngasinye, ukufaka lawo makhalori ngemithombo yamaprotheni kungasiza ekugcineni amakhalori owadingayo ukuze uphehle umzimba wakho futhi ululame ekusebenzeni. Amaprotheni namafutha anomphumela omncane kakhulu kushukela wegazi kanye namazinga e-insulin kunama-carbohydrate, ngakho-ke ukukhumbula ukuthi ipuleti elilinganiselayo lama-macros lizogcina amazinga kashukela egazini ejwayelekile futhi akusize ulahlekelwe isisindo. (Noma kunjalo, awudingi ukubala amakhalori ukuze ubone impumelelo.)

Le ndlela elinganiselayo ye-carb ingasiza ngokulawulwa kwesabelo, okungaphuma esandleni lapho okusanhlamvu kuhilelekile. Ukuthola amakhalori ambalwa kuma-carbs nokuningi ngokugcwalisa amaprotheni namafutha anempilo enhliziyo kungakusiza wehlise isisindo esengeziwe futhi ugcine lokho kuncipha ngaphandle kokuzizwa uncishwa okuthile. (Le ndlela yokudla iyisisekelo sokudla okufana ne-Whole30 ne-Paleo.)

Ungalokothi uhambe ekhaya ungadlile.

Ngihlala nginesikhwama sama-alimondi aluhlaza kuso sonke isikhwama semali, igumbi lami legilavu, nesikhwama sokuzivocavoca ngakho-ke angikaze ngibhajwe yindlala noshukela wegazi ophansi uma ngithi, ukubhuka kwezindawo zokudlela kuyabuyiselwa emuva noma kufanele ngigijime lapho ngiya khona ejimini. Ukuphatha ukudla okulula akuyona nje indlela enhle yokuvimbela ushukela wegazi ophansi lapho usuku lwakho lungahambi njengoba kuhlelwe noma udinga ukukhuthazwa ngaphambi kwekilasi lokuzivocavoca, kepha futhi kuyisihluthulelo sokukusiza wehlise isisindo. Indlala yisitha sakho uma kuziwa ekwehliseni isisindo, ngakho-ke ukuba nezinketho zokudla okulula okunempilo kungakusiza ukuthi ugweme ukubamba okuthile okungaphansi kokulungele lapho ulambile. Zama ukuba nesidlwana nge-carbs ehamba kancane, amaprotheni, amafutha, kanye nefayibha amahora amabili noma ngaphezulu ngaphambi kokuzivocavoca kwakho. (Okuhlobene: Ama-Snacks Ahamba Phambili Naphambi Kokusebenza Wawo Wonke Umsebenzi)

Yidla ngokushesha ngangokunokwenzeka ngemva kokuzivocavoca.

Njengoba ngifunde ekolishi, udinga ukudla kahle kakhulu ngemuva kokuzivocavoca umzimba ukugwema amathonsi kashukela egazini. Lesi yisikhathi sokuthi kulungile-futhi kube lusizo-ukuba nama-carbs avutha ngokushesha njengelayisi elimhlophe noma amazambane. Lawa ma-carbs ashisa ngokushesha azoletha ushukela wegazi lakho ngokushesha, kepha kufanele ngaso sonke isikhathi ubhangqwe namanye amaprotheni okusiza ukwakha kabusha imisipha yakho. Uketshezi lumuncwa ngokushesha kunokuqina, ngakho-ke ukuba ne-protein shake ngebhanana kuyisinqumo esihle. Ungakwazi ukulandela ngokudla okufanele ngehora noma amabili.

Amaklayenti ami amaningi azama ukwehlisa isisindo acabanga ukuthi angagwema ukudla ama-calorie awashise ngemva kokuzivocavoca ngokweqa ukudla ngemva kokujima. Kepha ekugcineni, bagcina bedla kakhulu ngokuhamba kwesikhathi ngoba bayazivumela ukuthi balambe kakhulu (ingasaphathwa eyenkinga abayidalayo ngokungafaki imisipha yabo amandla ukuze balulame). Kungakho ukuba nesidlo esinempilo esinamaprotheni amaningi ngemva kokujima kuwumqondo omuhle-kungasiza ukugcina ukudla kwakho kusesimweni ukuze ungagcini udla ngokweqile esidlweni esilandelayo.

Buyekeza kwe-