Isidlo seswekile: Ukutya okuVunyelweyo, okungavumelekanga kunye neMenyu
Umxholo
- Ukutya kuvunyelwe kwisifo seswekile
- Kucetyiswa inani leziqhamo
- Ukutya kuvinjelwe kwisifo seswekile
- Isampulu yemenyu yeswekile
Kwindlela yokutya yeswekile, ukusetyenziswa kweswekile elula kunye nokutya okunotye umgubo omhlophe kufuneka kuthintelwe.
Ukongeza, kuyafuneka ukunciphisa ukusetyenziswa kwesixa esikhulu sako nakuphi na ukutya okuninzi ngee-carbohydrate, nokuba zithathwa njengezisempilweni, njengeziqhamo, irayisi emdaka kunye nehabile. Kungenxa yokuba ukugqithisa kwee-carbohydrate kwisidlo esinye kukhuthaza ukwanda kwe-glycemia, ekhokelela kwisifo seswekile esingalawulwayo.
Uhlobo lwe-2 yeswekile luhlobo oluhlala lubonakala njengesiphumo sokutyeba kakhulu kunye nokutya okungalunganga, okwenzeka ebudaleni. Kulula ukulawula kwaye kuphucula kakhulu ukwanela kokutya, ukwehla kobunzima kunye nokwenza umthambo rhoqo.
Ukutya kuvunyelwe kwisifo seswekile
Ukutya okuvunyelwe kwiswekile seswekile zezi zityebileyo kwifayibha, iiprotein kunye namafutha alungileyo, anje ngala:
- Amazimbaumgubo wengqolowa, i-wholegrain rice kunye ne-pasta, i-oats, ipopcorn;
- IimbotyiIimbotyi, iimbotyi zesoya, ichickpeas, iilentile, ii-ertyisi;
- Imifuno ngokubanziNgaphandle kweetapile, iitapile, icassava kunye ne-yam, njengoko zinokuxinana okuphezulu kwee-carbohydrate kwaye kufuneka zityiwe kwiinxalenye ezincinci;
- Inyama ngokubanzi, Ngaphandle kwenyama egqityiweyo, enje nge ham, isifuba se-turkey, isoseji, isoseji, i-bacon, i-bologna kunye ne-salami;
- Iziqhamo ngokubanzi, ngaphandle kokuba iyunithi enye ityiwe ngexesha;
- Amafutha amahle: iavokhado, ikhokhonathi, ioyile yomnquma, ioyile yekhokhonathi kunye nebhotolo;
- Imbewu yeoyileii-chestnut, amandongomane, ii-hazelnuts, ii-walnuts kunye neeamangile;
- Ubisi kunye neemveliso zobisi, ulumke xa ukhetha iyogathi ngaphandle kweswekile eyongeziweyo.
Kubalulekile ukukhumbula ukuba izilimo eziyizigaxa, ezinje ngeetapile, iitapile, icassava kunye neeyam kukutya okusempilweni, kodwa ngenxa yokuba zityebile kwiicarbohydrate, kufuneka zisetyenziswe zincinci.
Kucetyiswa inani leziqhamo
Ngenxa yokuba baneswekile yabo yendalo, ebizwa ngokuba yi-fructose, iziqhamo kufuneka zityiwe ngesixa esincinci ngabantu abaneswekile. Ukusetyenziswa okucetyiswayo yi-1 yokuhambisa iziqhamo ngexesha, ethi, ngendlela elula, isebenze kwezi zixa zilandelayo:
- 1 iyunithi ephakathi yeziqhamo, ezinje ngeapile, ibhanana, iorenji, itangerine kunye nepere;
- Iilayi ezi-2 ezincinci zeziqhamo ezikhulu, ezinje ngevatala, imelon, ipapaya kunye nenanapple;
- 1 isandla esineziqhamo ezincinci, sinika malunga neeyunithi ezisi-8 zediliya okanye iitsheri, umzekelo;
- Icephe eli-1 leziqhamo ezomisiweyo ezifana neerasentyisi, iiplums kunye neeapilkosi.
Ukongeza, kubalulekile ukuthintela ukutya iziqhamo kunye nokunye ukutya okunee-carbohydrate ezinje nge-tapioca, irayisi emhlophe, isonka kunye neelekese. Bona ezinye iingcebiso kwiziqhamo ezicetyiswa isifo seswekile.
Ukutya kuvinjelwe kwisifo seswekile
Ukutya okungavumelekanga kwisidlo seswekile zezi zinto zineswekile eninzi okanye ii-carbohydrate ezilula, ezinje:
- Iswekile kunye neelekese ngokubanzi;
- Sithandwa, Ijeli yeziqhamo, ijam, i-marmalade, i-confectionery kunye neemveliso zekhekhe;
- Iilekese ngokubanzi, iitshokholethi kunye neelekese;
- Iziselo ezineswekile, ezinje ngeziselo ezinxilisayo, iijusi ezihambele phambili kwimizi-mveliso, ubisi lweetshokholethi;
- Iziselo ezinxilisayo.
Kubalulekile ukuba abantu abaneswekile bafunde ukufunda iilebheli zemveliso ngaphambi kokuyitya, kuba iswekile inokubonakala ifihliwe ngohlobo lweswekile, iswekile okanye isiraphu yengqolowa, i-fructose, imaltose, imaltodextrin okanye iswekile eguqulweyo. Jonga okunye ukutya: Ukutya okuneswekile eninzi.
Isampulu yemenyu yeswekile
Le theyibhile ilandelayo ibonisa umzekelo weentsuku ezi-3 zemenyu yeswekile:
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | 1 indebe yekofu engenaswekile + iisilayi ezibini zesonka esenziwe ngeqanda | 1 indebe yekofu kunye nobisi + 1 ibanana eqhotsiweyo eneqanda eliqhekekileyo kunye nesilayi esinye setshizi | I-yogurt ecacileyo ye-1 + isilayi esi-1 sesonka esenziwe ngebhotolo netshizi |
| I-snack yasekuseni | Iapile e-1 + yeecashew 10 | 1 iglasi yejusi eluhlaza | 1 ibhanana ecoliweyo kunye 1 ithisipuni ye-chia |
| Isidlo sasemini isidlo sangokuhlwa | 4 ikhola yesuphu yerayisi emdaka + 3 col yesuphu yeembotyi + yenkukhu au gratin netshizi ehovini + isaladi etyiweyo ngeoyile | Intlanzi ebhaka isitovu ngeoyile yeoyile, iitapile kunye nemifuno | I-pasta epheleleyo kunye nomhlaba wenkomo kunye ne-tomato sauce + isaladi eluhlaza |
| Ukutya okusemva kwemini | I-yogurt ecacileyo ye-1 + isilayi e-1 yesonka esenziwe ngengqayi netshizi | 1 iglasi yeavokhado smoothie eswiti nge 1/2 ikholamu yesuphu yenyosi yobusi | 1 indebe yekofu engenaswekile + isilayi enye yekhekhe elipheleleyo + 5 yeecashew nuts |
Kwindlela yokutya yeswekile kubalulekile ukulawula amaxesha okutya ukuthintela i-hypoglycemia, ngakumbi ngaphambi kokuzilolonga. Jonga ukuba umntu onesifo seswekile makatya ntoni ngaphambi kokuba enze imithambo.
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