Ukutya kwangaphambili kweswekile (kuvunyelwe, ukutya okungavumelekanga kunye nemenyu)
Umxholo
- Wazi umngcipheko wokuba nesifo seswekile
- Imenyu yangaphambi kweswekile
- Indlela yokudibanisa imenyu yeswekile yangaphambi kweswekile
- Isidlo sakusasa kunye nokutya okulula
- Ukutya okuphambili: isidlo sasemini kunye nesidlo sangokuhlwa
Ukutya okufanelekileyo kwesifo seswekile kuphambi kokutya okutyayo okunesalathiso se-glycemic esezantsi ukuya phakathi, ezinje ngeziqhamo ezinamaxolo kunye ne-bagasse, imifuno, ukutya okupheleleyo kunye nemidumba, kuba kukutya okutyebileyo kwifayibha. Ukongeza, "iiproteni" ezilungileyo "kunye namafutha, anje ngeoyile yomnquma, anokufakwa kwisidlo.
Ngokusebenzisa oku kutya kunokwenzeka ukulawula amanqanaba eswekile yegazi kwaye ke kuthintele ukukhula kwesifo seswekile, kuba kwimeko yabanye abantu, xa unyango luqaliswa kwakamsinya kufunyaniswa i-prediabetes, kunokwenzeka ukuba amaxabiso eswekile yegazi abuye ukuya kwesiqhelo. Kule nto, kubalulekile ukuba ukutya okusempilweni kuhambisane nomsebenzi oqhelekileyo womzimba.
Jonga ukuba umngcipheko wesifo seswekile kunye neswekile ngokufaka idatha yakho kuvavanyo olulandelayo:
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Wazi umngcipheko wokuba nesifo seswekile
Qalisa uvavanyoUkutya okunokutyiwa ngokulula kwi-pre-diabetes:
- Inyama emhlophe, kukhethwa. Iinyama ezibomvu kufuneka zityiwe ubuninzi bamaxesha ama-3 ngeveki, kwaye kufuneka kukhethwe inyama enqamlezileyo;
- Imifuno kunye nemifuno ngokubanzi;
- Iziqhamo, ngokukhethekileyo ngesikhumba kunye ne-bagasse;
- Iimbotyi, ezifana neembotyi, iimbotyi zesoya, iichickpeas, ii-ertyisi, iimbotyi, neelentile;
- Iinkozo ezipheleleyo, ezifana nerayisi, ipasta, umgubo we-wholegrain, i-oats;
- Imbewu yeoyile: i-chestnuts, amandongomane, ii-walnuts, iiamangile, iipistachios;
- Iimveliso zobisi kunye nezinto eziphuma kuzo;
- Amafutha alungileyo: ioyile yomnquma, ioyile yekhokhonathi, ibhotolo.
Kubalulekile ukuba ukhumbule ukuba abantu abanesifo seswekile bangatya zonke iintlobo zokutya, kodwa kufuneka bakhethe ukutya kwendalo, umgubo omncinci ngaphandle kweswekile, njengoko kukutya okuxhaphakileyo kokutya okunee carbohydrate ezilula ezikhokelela ekwandeni kweglucose yegazi. . Jonga isalathiso sokutya se-glycemic.
Imenyu yangaphambi kweswekile
Le theyibhile ilandelayo ibonisa umzekelo weentsuku ezi-3 zemenyu yeswekile:
| ukutya | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | 1 indebe yekofu engenaswekile + iisilayi ezi-2 zesonka esipheleleyo seqanda kunye neqanda eli-1 eliqatywe ioyile yomnquma + 1 isilayi setshizi emhlophe | 1 indebe yobisi oluswitshiweyo olungenaswekile + 1 ibhanana ephakathi, isinamon kunye ne-oat pancake + ibhotolo yamandongomane kunye namaqunube asikiweyo | 1 indebe yekofu engenaswekile + 1 iqanda nge-anyanisi ecoliweyo kunye netumato + 1 iorenji |
| I-snack yasekuseni | Ibhanana e-1 ehovini nesinamon kunye 1 ithisipuni yembewu ye-chia | I-yogurt ecacileyo ye-1 + icephe e-1 yembewu yethanga + 1 icephe le-oats | 1 isilayi esikhulu sepapaya + 2 iisupuni zeflakisi |
| Isidlo sasemini isidlo sangokuhlwa | 1 wezipuni zerayisi emdaka + 2 amacephe eembotyi + i-120 gram yenyama ephekiweyo nge-anyanisi kunye ne-paprika + i-arugula kunye ne-tomato isaladi nge-1 ithisipuni ye-oyile ye-olive kunye ne-apile cider iviniga | 1 iseti yeentlanzi eontini + 1 indebe yemifuno ephekiweyo enje ngeminqathe, iimbotyi eziluhlaza kunye ne-broccoli enongwe nge-1 ithisipuni yeoyile ye-olive kunye nethontsi yelamuni + i-apile e-1 enekhasi | 1 inkukhu yenkukhu kunye ne-tomato sauce + i-wholegrain pasta kunye ne-coleslaw kunye ne-carrot enongwe nge-1 ithisipuni yeoli yeoli kunye ne-aple cider iviniga + 1 indebe yeerberberries |
| Ukutya okusemva kwemini | I-yogurt ecacileyo ye-1 + 1 isilayi sesonka kunye noshizi | 1 indebe engenaswekile igelatin enesandla samandongomane | 1 indebe yekofu kunye nobisi + 2 irayisi eqhekeza ibhotolo yamandongomane |
Amanani aboniswe kwimenyu ayahluka ngokobudala, isini, isenzo somzimba nokuba umntu akanaso esinye isifo esayanyaniswa naso. Ke ngoko, eyona nto ifanelekileyo kukubonisana nesondlo ukuze kwenziwe uvavanyo olupheleleyo kunye nesicwangciso sesondlo esenziwe ngokweemfuno.
Indlela yokudibanisa imenyu yeswekile yangaphambi kweswekile
Ukudibanisa imenyu yokuthintela isifo seswekile, umntu kufuneka azame ukutya ukutya okune-fiber kunye nokutya okunee-protein okanye amafutha, njengoko kubonisiwe ngezantsi:
Isidlo sakusasa kunye nokutya okulula
Kwisidlo sakusasa kuyacetyiswa ukuba ukhethe ukutya ukutya okulungiselelwe ngomgubo ogcweleyo njengepanekuku okanye isonka. Ezi carbohydrate kufuneka zityiwe kunye namaqanda, itshizi, inkukhu okanye inyama yenkomo eyomileyo, umzekelo. Olu dibana lunceda ukulawula i-glucose yegazi, kuba izongezo ze-carbohydrate zinzima kakhulu ukwetyisa, kuthintela i-spikes kwiswekile yegazi.
Amashwamshwam amancinci angenziwa ngokudibanisa iziqhamo ezi-1 kunye neyogathi yendalo, umzekelo, okanye iimbewu zeoyile, ezinje ngee chestnuts, amandongomane kunye neeamangile, umzekelo. Olunye ukhetho kukusebenzisa iziqhamo ezinezikwere ezi-2 okanye ezi-3 ze-70% yetshokholethi, okanye iswiti ye-yogurt ecoliweyo ngecephe lobusi eli-1
Ukutya okuphambili: isidlo sasemini kunye nesidlo sangokuhlwa
Isidlo sasemini kunye nesangokuhlwa kufuneka zityebile kwisaladi yemifuno eluhlaza okanye zisiwe kwioyile yomnquma, etyebile kumafutha alungileyo. Emva koko unokukhetha umthombo wekhabhohayidrethi, njengerayisi okanye ipasta ye-wholegrain, iitapile okanye iquinoa umzekelo. Ukuba ufuna ukusebenzisa iintlobo ezimbini ze-carbohydrate, kuya kufuneka ubeke iincinci ezincinci kwisitya ngasinye, njenge-1 / indebe yerayisi kunye ne-1/2 indebe yeembotyi.
Ukongeza, kuya kufuneka usebenzise isixa esihle seprotein, ikakhulu ekutyeni okunjenge nyama, inkukhu, intlanzi kunye namaqanda. Emva kwesidlo, kuya kufuneka ukhethe ukutyiwa kwesiqhamo njengeyona dessert, ukukhetha okungcono kunejusi, njengoko isiqhamo sineentsinga ezinceda ukulawula iswekile yegazi.
Ngokubanzi, ukutya kufuneka kulungiselelwe ehovini, kukroliwe, kuphekwe okanye kufuthwe, kwaye kuyacetyiswa ukunqanda ukugcada. Ukongeza, kuyacetyiswa ukuba kusetyenziswe iziqholo zendalo okanye imifuno kukutya okwenziwe ngexesha lonyaka, njenge-oregano, irosemary, iturmeric, iturmeric, isinamon, ikoriyander, iparsley, ikonofile kunye netswele, umzekelo.
Ushicilelo
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