Iiresiphi ezimnandi zeswekile ezi-6 Uyakukuthanda Eli hlobo

Umxholo

• 1. Izitya zeCauliflower
• Kutheni isebenza:
• 2. Indlela yokondla isidlo sakusasa
• Kutheni isebenza:
• 3. Nantoni na-kodwa-uyadika isaladi ngamandongomane
• Kutheni isebenza:
• 4. Ikhosi ephambili eneprotein esekwe kwizityalo
• Kutheni isebenza:
• 5. Irayisi ethosiweyo ekhanyayo kwii-carbs
• Kutheni isebenza:
• 6. Unyango olunencasa eswekile ephantsi
• Kutheni isebenza:

Ukufumana iiresiphi ezintsha, ezinempilo ukuzama xa unesifo seswekile kunokuba ngumceli mngeni.

Ukuze ugcine iswekile yegazi iphantsi kolawulo, ufuna ukukhetha iindlela zokupheka ezisezantsi kwiicarbohydrate kwaye ziphezulu kwiiproteni, amafutha asempilweni kunye nefayibha.

Nazi iindlela zokupheka ezi-6 zokuzama, ngqo kwizazi zesondlo kunye neengcali zeswekile.

1. Izitya zeCauliflower

Mhlawumbi ukhe wadibana nekholifulawa irayisi ngoku, nto leyo intle kakhulu ityebile, ukhetho lwe-carb ephantsi enika ukuthungwa okufana nerayisi kwizitya ezahlukeneyo. Kuthatha incasa yayo nantoni na oyikhonza nayo, isenza isidlo esisisiseko sokutya.

Iresiphi: I-Mediterranean cauliflower irayisi izitya kunye nesalmon yaseNorway

Kutheni isebenza:

"Njengelinye irayisi emdaka, irayisi yecauliflowulungele ukutya okufana nesitya," ucacisa uMary Ellen Phipps, ugqirha wezidlo obhalisiweyo onesifo seswekile sohlobo lokuqala. “Esi sidlo sikhulu kakhulu kubantu abane-type 2 yeswekile, ngenxa yomgangatho ophezulu we-omega-3 yesalmon. Kwaye zineproteyin eninzi (evela kwisalmon, veggie, kunye ne-feta cheese), esi sidlo siluncedo kakhulu ekulawuleni ukutya kwaye. ”

2. Indlela yokondla isidlo sakusasa

Izinketho zesidlo sakusasa esiqhelekileyo ezinjenge-cereal, i-bagels, i-muffins, kunye ne-granola bar zihlala zingenasifo seswekile ngenxa yeswekile yabo esulungekisiweyo kunye nomxholo wesitashi, onokuthi ukhokelele kumanqanaba eswekile egazi angazinzanga.

Iresiphi: I-asparagus engapheliyo kunye ne-mozzarella quiche

Kutheni isebenza:

"Amaqanda lukhetho oluzaliswe yiprotein kwisidlo sakusasa… kodwa kuthekani ukuba awunalo ixesha lokuwabetha ekuseni? Esi sisicombululo singekho mgaqweni sisisombululo esifanelekileyo, utshilo uNicole Villeneuve, umqeqeshi oqinisekisiweyo wendlela yokuphila yesifo seswekile ePlateJoy. “Ukushiya uqweqwe lwepayi ayisiyondlela yokunciphisa kuphela ukubalwa kweecarb. Ikwenza kube lula ukungazibandakanyi ngaphambi kwexesha kunye nokuzikhusela kuyo yonke iveki. ”

Ngapha koko, uphando lwakutsha nje lubonisa ukuba ukutya okune-carb esezantsi edityaniswe nokutya okunamafutha ngokulinganayo kunokuba luncedo ngakumbi ekuphuculeni ulawulo lwe-glycemic. Inokunceda abantu abanesifo seswekile ukunciphisa amayeza abo. "Ngaphantsi kwe-5 gram ye-carbohydrate yomnatha (leyo iyonke i-carbs thabatha ifayibha) kunye namanye amanqatha avela kwindibaniselwano emnandi yetshizi, le yindlela entle kakhulu yokuqala kolo hambo," uVilleneuve uxelele i-Healthline.

Njengebhonasi, i-asparagus yongeza ukonyusa ifayibha kwaye yi. Oku kunokunceda ukunciphisa ezinye iimeko ezingapheliyo ezinxulumene nesifo seswekile, njengesifo sentliziyo kunye nesifo samathambo, ngokukaVilleneuve.

3. Nantoni na-kodwa-uyadika isaladi ngamandongomane

Amantongomane ayongeza ukonwaba kunye nokunambitheka kwiisaladi, kwaye bebekunceda ukunciphisa iswekile yegazi kunye namanqanaba e-insulin, ebenza ukuba babe longezo oluhle nakweyiphi na iresiphi efanelekileyo yeswekile.

Iresiphi: Ikhukhamba enongwe kunye nesaladi yepistachio

Kutheni isebenza:

"Ngama-6 gram e-carbs ngokutya, le saladi yongeza kakhulu nakweyiphi na isidlo okanye i-snack," kusho uLori Zanini, ingcali yezidlo ezibhalisiweyo kunye nomhlohli wesifo seswekile oqinisekisiweyo. "Ukongeza, zombini iipistachios kunye neekhukhamba ziyafumaneka unyaka wonke, ke yindlela elula yokufumana ifayibha ngakumbi kunye neprotein esekwe kwizityalo. Ndiyathanda ukucebisa iipistachio kuba zinentabalala yesondlo, yenye yeeprotheyini eziphakathi kwamantongomane okutya okutyiwa, kwaye phantse ama-90 eepesenti enamafutha avela kwiipistachios alulunge ngakumbi kuwe. ”

4. Ikhosi ephambili eneprotein esekwe kwizityalo

Ukutya okungenanyama yeyona ndlela ifanelekileyo yokufumana iprotein encinci esekwe kwisityalo-njengeelentile-kukutya kwakho. Kwaye ndicebisa ukuba ukutshintsha iiprotein ezisekwe kwizilwanyana ezisekwe kwizityalo kunokunceda ukwandisa ulawulo lwe-glycemic kubantu abanesifo seswekile.

Iresiphi: Iitapile eziswiti ezifakwe isityu seentlumayo

Kutheni isebenza:

"Imidumba (iimbotyi, ii-ertyisi, neelentile) zinesalathiso esisezantsi kakhulu se-glycemic index, ke ngoko ukuzongeza kuso nasiphi na isidlo kunceda ukunciphisa iswekile yokutya ifunxwe egazini," ucacisa uCyrus Khambatta, PhD, kunye noRobby Barbaro. yokulawula isifo seswekile.

Iimbotyi nazo zinoko kubizwa ngokuba ‘sisiphumo sesibini sokutya.’ Oku kuthetha ukuba iziphumo zazo eziluncedo kulawulo lweglucose yegazi zihlala iiyure emva kwesidlo - okanye nangomhla olandelayo. "Esi sitya se-lentile asizukunambitha okumangalisayo kuphela, kodwa uyakuba namanani azinzileyo imini yonke emva kokuba uyityile," batsho. "Ngaba iya kuba bhetele kunaleyo?!"

5. Irayisi ethosiweyo ekhanyayo kwii-carbs

Ukujija okunempilo kokutya okushiyekileyo kwenza ukuba kube lula ukunamathela kukutya okunesifo seswekile. Ngelixa abantu abanesifo seswekile bengadingi ukuba bakuphephe ngokupheleleyo ii-carbohydrate, iiresiphi ezinokulinganisela phakathi kwee-macronutrients (protein, fat, kunye ne-carbs) zezona zilungileyo.

Iresiphi: Shrimp irayisi eyosiweyo- uhlelo lwekholifulawa

Kutheni isebenza:

"Esi sidlo sisempilweni silungele abantu abanesifo seswekile kuba xa kudityaniswa ifayibha carbohydrate ephezulu neeprotein, kuya kubakho isiphumo esincinci eswekile yegazi," utshilo uHaley Hughes, ingcali yokutya ebhalisiweyo kunye nomhlohli onesifo seswekile.

“UMbutho weSwekile waseMelika ucebisa ukuba kufakwe intlanzi okanye iqokobhe entlanzini izihlandlo ezibini ukuya kwezi-3 ngeveki. I-Shrimp ine-protein eninzi, ayinampembelelo kangako kwiswekile esegazini, kwaye ingumthombo omkhulu we-selenium, i-B-12 kunye ne-phosphorus. ” Awuyithandi i-shrimp? Yitshintshe ngokulula enye iprotein njengenkukhu, okanye uzame ukhetho lwemifuno ngokongeza iilentile.

6. Unyango olunencasa eswekile ephantsi

IDessert akufuneki ipakishwe ngeswekile, enokubangela ukuguquka kweglucose egazini. Kwaye, itshokholethi inokuba yinxalenye yokutya okunesifo seswekile - ukuba nje kuyonwabele ukumodareyitha, ngokwe American Diabetes Association.

Iresiphi: I-Flatout yesi-yogurt yesandwich ye-ayisikrimu

Kutheni isebenza:

"Endaweni yokonwabela i-ayisikrimu eneswekile ngemini eshushu, oku kutshintshiselana okunempilo kupakishe yonke incasa efanayo neswekile encinci, kunye nomthombo olungileyo weprotein kunye nefayibha," utshilo u-Erin Palinski-Wade, ingcali yokutya ebhalisiweyo.

Ukudityaniswa kweproteni kunye nefayibha kunceda ekunciphiseni ukunyuka kwenqanaba leswekile yegazi emva kokutya ngelixa ikunceda ukuba uzive wanelisekile. Ukuncitshiswa kwamafutha kunye nekhalori kule recipe xa kuthelekiswa nesandwich yesiqhelo ye-ayisikhrim nayo ikulungele umntu onesifo seswekile ojolise kulawulo lobunzima, ”uxelele uHealthline.

Ixesha lokumba ngaphakathi - ngaphandle kokubeka esichengeni iswekile yegazi.

UJulia wayengumhleli wamaphephancwadi owayesakuba ngumbhali wezempilo kwaye "ungumqeqeshi kuqeqesho." Ngokusekwe eAmsterdam, uhamba ngeebhayisekile yonke imihla kwaye uhambahamba kwihlabathi liphela ekhangela iiseshini ezinzima zokubila kunye nemali yokutya yemifuno.