Iingcebiso ezili-11 zokutya ngokufanelekileyo ekuhambeni nohlobo 2 lweswekile

Umxholo

• 1. Pakisha ifriji yakho, emva koko ucwangcise usuku
• 2. Yiba neprotein kwisidlo sakusasa - nakuso sonke isidlo
• 3. Hlala unkcenkceshelwe
• 4. I-snack ngobuchule
• 5. Qwalasela iicarbbs zizonke
• 6. Khangela ifayibha
• 7. Yiba nomfanekiso wepleyiti yakho
• 8. Yenza i-swap encinci yokusika i-carb
• 9. Musa ukoyika ukujonga iswekile egazini lakho
• 10. Jonga ulwazi lwesondlo
• 11. Ncokola neengcali

Ukutya kakuhle kunokuziva kunzima ngakumbi xa ungekho ekhaya. Nantsi indlela yokwenza kube lula.

Ukutya ekhaya kunezibonelelo zako, ngakumbi ukuba une-2 yeswekile kwaye ufuna ukutya okungazukutsala iswekile yegazi lakho. Unokulawula ngokulula into efrijini yakho kwaye emva koko nento oyibekayo kwisitya sakho.

Kodwa ukutya uhamba-kunye neshedyuli exakeke kakhulu-kwenza ibali elahlukileyo.

Ukukunceda wenze ukhetho oluhle, nokuba uyabaleka ujikeleza edolophini, ungxamile ukuya entlanganisweni ukuya entlanganisweni, uhamba uhambo, okanye awunalo nje ixesha lokuma kwaye uhlale phantsi utye, la manyathelo alula, anokusetyenzwa aya kukumisela kwicala lempumelelo.

1. Pakisha ifriji yakho, emva koko ucwangcise usuku

Nokuba awutyi ekhaya, uneziqhamo, iiveggie, ukutya okuziinkozo, kunye neeproteni ezingatyebanga ziyafikeleleka kuthetha ukuba ungazipakisha ngokwakho ibhegi yazo zonke izinto eziyimfuneko.

UElizabeth DeRobertis, ugqirha wezidlo ezibhalisiweyo uthi: “Cinga xa ukhetha ukutya kwangaphambi kwexesha kwaye ungakupakisha ukuze uhambe nako, okanye ukubeke kwindawo enye kwifriji ukuze ungadingi ukuthatha izigqibo zokutya imini yonke. RD) kunye nomhlohli onesifo seswekile (CDE) e-The Nutrition Centre eScarsdale Medical Group eNew York.

Ukunciphisa inani lokhetho lokutya ekufuneka ulwenzile imini yonke kunokukunceda ufikelele kwizinto ezipakisha izakhamzimba kwaye ungaphazamisi amanqanaba eswekile yegazi lakho.

2. Yiba neprotein kwisidlo sakusasa - nakuso sonke isidlo

"Ukuba unosuku oluxakekileyo ngaphambili, qiniseka ukuba unesidlo sakusasa esilungeleleneyo ukuqala usuku lwakho," utshilo uLori Zanini, RD, CDE, umbhali we "Diabetes Cookbook and Meal Plan."

"Ukuba neprotheni eyaneleyo kusasa akuyi kunceda kuphela ukuzinzisa amanqanaba eglucose egazini, kodwa uphando luye lwabonisa ukutya ngale ndlela kunokunciphisa iinkanuko kamva emini," utshilo.

Kwaye, iprotheni ithatha ixesha elide ukwetyisa kune-carbs, ke iya kukunika ukuziva okupheleleyo, uyongeza.

UDeRobertis ucebisa amaqanda nge-aam (ebilisiwe ukuba uyawathatha), okanye into efana nokulunywa kweqanda elimhlophe okanye i-omelet epakishwe ngemifuno ukuba unokuhlala phantsi ukuze utye.

3. Hlala unkcenkceshelwe

Xa upakisha ukutya kwakho kosuku, ungalibali malunga nezinye iziselo ezineswekile, nazo.

"Ukuhambisa amanzi ngokwaneleyo kubalulekile ekukhuthazeni impilo esempilweni, ngakumbi xa uphila nesifo seswekile, ke ndiyathanda ukucebisa ngokugcwalisa ibhotile yakho yamanzi kwaye ulungele ukuyisebenzisa imini yonke," utshilo uZanini.

4. I-snack ngobuchule

"Nangaliphi na ixesha umntu ehamba ixesha elide engatyanga, aphela elambile kakhulu kwaye ehlala etya kakhulu," utshilo uDeRobertis. "Ukutya kakhulu yeyona nto ibangela iswekile ephezulu yegazi."

Yiyo loo nto kusoloko kungumbono olungileyo ukuba ube nokutya okulula ukuze ujike xa ufuna ukulunywa ngokukhawuleza, kwaye ungazithatha ngokulula endleleni.

Izinto ezimbalwa uDeRobertis ucebisa ukuba:

• Ingxowa yekhalori eyi-100 yamandongomane
• ikomityi yetshizi yetshizi
• itshizi yomtya
• 0% iyogathi yamaGrike
• Imifuno ene-hummus okanye i-guacamole

Inyama yenkomo i-jerky ngaphandle kwe-nitrate ikwindlela efanelekileyo, njengoko ineeprotein ezininzi. Ukuba awulambelanga i-snack, nangona kunjalo, ungayinyanzeli, wongeza uDeRobertis.

UZanini ukhuthaza ukuba namandongomane okutya okutyiweyo, okwanelisayo njengoko zipakishwe ngeeprotein kunye namafutha aphilileyo e-mono kunye ne-polyunsaturated.

Uphando lukwabonisa ukuba ukutshintshela amandongomane kukutya okungafunekiyo okuncinci njengeefriji okanye iichips kunokukunceda ukulawula ubunzima kwixesha elide.

Gcwalisa ukutya okanye ukutya okuncinci okungenani iiyure ezi-4 ukuya kwezi-5, utshilo uZanini.

5. Qwalasela iicarbbs zizonke

Ukuba uthenga into xa uphume kwaye malunga, uDeRobertis ucebisa ngokujonga umxholo wecarb opheleleyo. Ukutya, jonga malunga ne-30 ukuya kwi-45 yeegramu zeecarbs zizonke okanye ngaphantsi. Ukutya okulula, jolisa malunga ne-15 ukuya kwi-20 yeegramu zee-carbs zizonke.

Uninzi lwabantu lujonga iswekile kuphela, utshilo uDeRobertis, oliqhekeza elinye lepuzzle.

"Zonke iicarbohydrate ekugqibeleni zijika zibe siswekile xa zisophuka, utshilo.

Ukuba uthatha isigqibo phakathi kwamashwamshwam amabini, yiya kwi-carb enye esezantsi.

6. Khangela ifayibha

I-caveat enye yokujonga kuphela i-carbs iyonke: ifayibha, isondlo esisicothayo ukucola ukuze sikugcine ugcwele.

Ukuba iimveliso ezimbini zinenani elifanayo le-carbs iyonke kodwa enye ine-fiber engaphezulu, yiya nayo.

Umbutho weSwekile waseMelika uthi ukutya nge-2.5 gram yefayibha kudweliswe njengomthombo olungileyo, kwaye abo banee-5 gram okanye nangaphezulu bangumthombo ogqwesileyo, ke zilwele loo manani.

7. Yiba nomfanekiso wepleyiti yakho

Xa ukhetha ukutya kwakho kwasemini okanye kwesidlo sangokuhlwa, beka usukelo lokugcwalisa isiqingatha seplate yakho ngemifuno engafuneki, njengemifuno enamagqabi, ipepile yentsimbi, okanye ibroccoli, utshilo uZanini.

Emva koko hlula esinye isiqingatha phakathi kweeprotein, njengentlanzi eyosiweyo, inkukhu, okanye i-tofu, kunye ne-carb esempilweni efana neebhatata ezibhakiweyo, iquinoa, okanye iimbotyi ezimnyama.

8. Yenza i-swap encinci yokusika i-carb

Unesonka esihlohliweyo sasemini? Susa isilayi sesonka esiphezulu ukuyenza isandwich ejongene nobuso evulekileyo, esika isiqingatha seecarbs, utshilo uDeRobertis.

Okanye, khetha isonka se-carb esezantsi, isongele, okanye iletisi njengesiseko. Ngexesha lesidlo sangokuhlwa, mhlawumbi zama ukutshintshisa irayisi rhoqo ngerayisi yecauliflower okanye endaweni yokutya ipasta rhoqo uye kwii-noodle zucchini okanye ispaghetti squash.

9. Musa ukoyika ukujonga iswekile egazini lakho

Malunga neeyure ezi-2 emva kwesidlo, iswekile yegazi lakho kufuneka ibe yi-140 okanye ngaphantsi, kwaye ukuyivavanya ngeli xesha kunokukunceda uchonge ukunyamezelana kwe-carb. Ukuba utye isixa esikhulu seecarbs kunye neswekile egazini lakho, inokuphawula ukuba kufuneka unciphise umva.

"Nje ukuba uyazi eli nani [ukunyamezelana kwe-carb], inokukunceda wenze ukhetho olunolwazi xa usendleleni, utshilo uDeRobertis.

10. Jonga ulwazi lwesondlo

Ukuba kufuneka ukhethe "ukutya okukhawulezayo" kwiintsuku ezixakekileyo, kuyanceda ukuzifundisa ngolwazi lwesondlo malunga neendawo zokutyela ezikhawulezayo. Ukwazi ukuba ukhetha ntoni ngaphambi kokuba uhambe kunokukunceda unamathele kukhetho olungcono olunikezelwa kule restyu.

Unokujonga iikhalori, iicarbohydrate, iswekile, kunye nokunye ekutyeni kwiindawo zokutya ezikhawulezayo apha.

11. Ncokola neengcali

Ingcali yokutya okanye isifo seswekile ingakunceda ucwangcise kwaye wenze isicwangciso sakho sokutya, utshilo uZanini.

"Ukutya kunye nexesha lokutya kunefuthe lokwenyani kumanqanaba eswekile yegazi imini yonke, ke ukusebenza nochwephesha kunganikeza ukuqonda okubalulekileyo kokukusebenzelayo," utshilo.

Ukuyilwa kweMallory, Umbhali ozimeleyo waseNew York City, ebegubungela impilo, ukomelela, kunye nesondlo ngaphezulu kweshumi leminyaka. Umsebenzi wakhe uvele kupapasho olufana nolweMpilo yabaseTyhini, Ijenali yamadoda, i-Self, iHlabathi leMbaleki, iMpilo, kunye neMilo, apho wayebambe khona indima yabasebenzi. Wayesebenza njengomhleli kwiDaily Burn kunye neMagazini yoSapho olujikelezayo. UMallory, umqeqeshi wobuqu oqinisekisiweyo, naye usebenza nabaxumi babucala babucala eManhattan nakwisitudiyo samandla eBrooklyn. Imvelaphi yaseAllentown, PA, waphumelela kwiSyunivesithi yaseSyrause ye-S.Newhouse School yoNxibelelwano loLuntu.