Uyilungiselela njani iLunches yeeVeki ezixabisekileyo zeVeki enesifo seswekile sesi-2

Umxholo

• 1. Fumana iinkcukacha zesondlo
• 2. Yenza isicwangciso
• 3. Yenza uluhlu
• 4. Ivenkile
• 5. Lungiselela ngaphambi kwexesha
• Pheka izidlo ezimbalwa ngaxeshanye
• Lungiselela ngeempelaveki
• Iphakheji yangaphambi kosuku
• Yenza ubuchule ngokugcina
• Yiba nesipele
• 6. Yitya
• 7. Phinda kodwa ugcine unomdla

Imboleko yeMoto: Sam Bloomberg-Rissman / Getty Izithombe

Ukucwangciswa kokutya okunempilo

Ngaba ukhe uzibone ubetha idrive-thru ngesidlo sasemini kuba ubungenaxesha lokupakisha into esempilweni ngaloo ntsasa? Okanye mhlawumbi uvuka uneenjongo ezintle kodwa ugqibela ngokulahla imikhwa yokutya esempilweni ukuze ulunge?

Ukuba kunjalo, unokuxhamla kwisicwangciso sokutya esifanelekileyo. Oku kubaluleke ngakumbi kubantu abane-2 yeswekile.

Jonga la manyathelo asixhenxe okulungiselela isidlo sasemini seveki.

1. Fumana iinkcukacha zesondlo

Ukutya okutyayo kudlala indima ebalulekileyo kulawulo lweswekile. Ukuxilongwa kwesifo sikashukela kudla ngokuza neengcebiso zokutya ezinokubonakala zididekile okanye zingenakwenzeka ekuqaleni. Iindaba ezimnandi zezokuba akufuneki ujongane nalento wedwa. Kwaye okukhona ufunda, kokukhona kuya kusiba lula.

Umbutho we-American Diabetes Association (ADA) ucebisa ukuba wonke umntu onesifo seswekile afumane unyango lwezonyango (MNT). I-MNT ikubonelela ngokutya okulungiselelwe ngokukodwa iimfuno zakho.

Xa ucwangcisa isidlo, kubaluleke kakhulu ukulawula ukutya kwakho kwe-carbohydrate. I-ADA icebisa ukuba usebenzise:

• I-45 ukuya kwi-60 yeegramu zecarbs kwisidlo ngasinye
• I-15 ukuya kwi-30 yegrama kwityiwa ngalinye

Ingcali yezidlo ezibhalisiweyo (i-RD) okanye umhlohli onesifo seswekile (CDE) uya kusebenza nawe ekwenzeni isicwangciso sokutya. Baza kujonga kunye nawe ekuhambeni kwexesha ukujonga inkqubela yakho kwaye bancede benze uhlengahlengiso.

Iingcebiso ze-ADA sisikhokelo ngokubanzi kubantu abanesifo seswekile. Ngokuqinisekileyo abayi kusebenzela wonke umntu. Elinye icandelo elibalulekileyo yi-Glycemic Index (GI) yokutya. Lo ngumlinganiso wokuba ukutya okunikezwe yi-carbohydrate kuphakamisa iswekile yegazi. Eminye imizekelo yee-carbohydrate ene-GI esezantsi zezi:

• oatmeal
• ingqolowa yomhlaba wonke
• ibhatata
• iimbotyi
• uninzi lweziqhamo kunye nemifuno engekho isitatshi

Andinamdla kwi-MNT? Ungasoloko usebenzisa indlela yeplate yolawulo lwesahlulo ukukunceda ufunde indlela yokulinganisa ukutya kwakho. Le ndlela ikhuthaza ukugcwaliswa:

• isiqingatha seplate yakho inemithambo engeyiyo enesitatshi
• Ikota yesitya sakho esinee-protein ezingcakacileyo
• Ikota yesitya sakho esineenkozo kunye nemifuno enesitatshi

Ukubeka iinjongo ezincinci, ezifanelekileyo zokutya kunokukucwangcisela impumelelo. Umzekelo, zama ukunciphisa iziselo ezineswekile okanye usete inani leentsuku zokutya ngeveki.

Eli ikwalixesha elifanelekileyo lokuphinda ujonge amanye amacandelo esicwangciso sakho sonyango. Umzekelo, ishedyuli yakho yonyango lweswekile ingena njani kubomi bakho bemihla ngemihla? I-basal insulin inokunceda ukugcina iswekile yegazi iphantsi kolawulo phakathi kokutya, kwaye ngeendlela ezintathu zedosi, unokusebenza nogqirha wakho uthathe isigqibo sokuba yeyiphi eyona ilungele iimfuno zakho. Ngaba ujonge ukuguquguquka ngakumbi ngokwamaxesha okutya? I-insulin esisiseko inokukunceda ukufezekisa oko!

2. Yenza isicwangciso

Eli nyathelo liphindwe kabini.Okokuqala, kuya kufuneka wenze isondlo ngokubanzi kunye nesicwangciso sonyango usebenzisa ulwazi olufundileyo kwinyathelo lokuqala. Ngaba uzama ukunqanda okanye ukunciphisa iicarbohydrate ezicoliweyo kunye neswekile? Ngaba nawaphi na amayeza akho achaphazela ishedyuli yakho yokutya? Ngaba uyafuna ukufaka ukutya okune-fiber eninzi ekutyeni kwakho? Isicwangciso sesondlo sinokukunceda ukuba uthathe izigqibo ngexesha lokutya ukuze uhlangabezane neenjongo zakho zempilo kwaye ulawule isifo seswekile.

Nazi izikhokelo zokutya ngokubanzi:

• Yitya ukutya okuphezulu kwiziqhamo kunye nemifuno.
• Faka iinkozo ezipheleleyo ezinje ngequinoa, irayisi emdaka, kunye ne-oatmeal, kunye neeproteni ezinqinileyo ezinje ngeentlanzi, inkukhu kunye neTurkey.
• Sebenzisa amanqatha asempilweni, njengamantongomane, iimbewu, kunye neeavokhado.
• Gwema okanye unciphise amafutha agcweleyo kunye notshintsho, iswekile esetyenzisiweyo, kunye nesodiyam.

Ngale njongo zibanzi zesondlo engqondweni, icandelo lesibini leli nyathelo kukudala isicwangciso sasemini esilawulekayo ngakumbi ngeveki. Cwangcisa ixesha ngeCawa nganye-okanye naluphi na usuku olusebenzela wena-ukuthatha isigqibo malunga nento oza kuyilungiselela isidlo sasemini suku ngalunye kwiveki. Hlanganisa iindlela zokupheka kwiincwadi zokupheka kunye neeforamu ezikwi-Intanethi, okanye ujonge ezi ngcebiso zokuphefumlelwa:

• Iisobho zilula ukuzenza kwaye zilula ukuzipakisha ngaphambi kwexesha, ngakumbi xa zenziwe kwivenkile ecothayo kwaye emva koko zabandayo kwindawo ezinobungakanani bokutya.
• Jonga ezi zimvo ukongeza kwisicwangciso sakho sasemini ngeveki.
• Khetha ukutya okumnandi kweswekile kolu luhlu, emva koko ufumane iresiphi eyibeka ngaphambili nakwiziko.

Bhala isidlo sakho sasemini esicwangcisiweyo kwincwadana yokubhala, uchwetheze kwikhompyuter yakho, okanye usebenzise usetyenziso kwi-smartphone yakho. Ungazibhala phantsi kwinqaku elinamathelayo. Ngamanye amaxesha kuyanceda ukuba ayive ngathi ngumsebenzi omkhulu kakhulu!

3. Yenza uluhlu

Nje ukuba izidlo zicwangcisiwe, yenza uluhlu lokutya. Qiniseka ukuba ujonga oko sele unakho endlwini yakho ukuze ungathengi iikopi.

Uyakuqaphela ukuba iiresiphi ezininzi zibiza izithako ezisisiseko ezifanayo, ezinje ngeziqholo, ioyile yomnquma, kunye nomgubo wengqolowa ogcwele. Ezi zinto ziya kuhlala ithutyana, ke akuyi kufuneka uzibandakanye kuluhlu lwakho lweveki. Ukugcina iziqholo kunye namayeza kuluncedo ngakumbi. Zongeza iitoni zencasa kwizitya ngaphandle kokuqokelela ukutya kwakho isodium.

Kwakhona kubalulekile ukongeza izinto eziza kukunceda ulungiselele, upakishe, kwaye uhambise isidlo sakho sasemini. Okukusebenzelayo kuya kuxhomekeka kukhetho lomntu kunye nokutya okwenzayo. Eminye imizekelo ibandakanya:

• zip-top iiplastiki
• Izikhongozeli ezikhuselekileyo kwimicrowave ezinamagumbi
• iingqayi mason ezineziciko
• Iibhokisi zasemini ezifakwe igqunyiwe ezineepakethe zomkhenkce

Zama ukuhlela uluhlu lwakho lokuthenga ngodidi, njengemifuno kunye nemveliso, ubisi kunye nenyama. Bhala uluhlu lwakho kwincwadi yokubhala ephathekayo okanye usebenzise usetyenziso kwi-smartphone yakho ukuze uzise nayo evenkileni. Ezinye iiapps ziya kwenza uluhlu lwakho lokuthenga ngenxa yeeresiphi ozikhethileyo!

4. Ivenkile

Inxalenye elandelayo yinxalenye yolonwabo: Bamba uluhlu lwakho kunye nentloko kwivenkile! Ukuncamathisela kuluhlu kunokukunceda uphephe ukuhendwa kokutya okungekho mpilweni okuphuma ngaphandle kwiishelufa. Ngaphambi kokuba uye evenkileni, jonga indlala yakho. Ukuba ulambile, yidla okanye utye. Sikholisa ukuthenga ngaphezulu xa sithenga ngendlala.

Yazi kakuhle ivenkile yakho yokutya uze ufunde uyilo. Uninzi lwezinto ezikuluhlu lwezinto zokutya ezisempilweni ziya kufumaneka kwiipherimitha zangaphandle zevenkile. Iindlela phakathi ngokubanzi zigcinelwe ukuqhubekekiswa, ukhetho olunempilo oluncinci, njengekuki, iilekese kunye neetshiphusi. Kwaye, wakube ufundile ubeko, awuzukuchitha naliphi na ixesha ukukhangela into nganye!

Ezinye iivenkile zikwanazo neenkonzo zokuhambisa ezikuvumela ukuba ukhangele izinto kunye namaxabiso kwi-Intanethi, uzongeze kwinqwelo yakho yokuthenga yedijithali, kwaye ubeke iodolo yokuhanjiswa. Ukuba inkxalabo yakho enkulu kukufumana ixesha lokuya evenkileni, esi sisombululo sinokukusebenzela.

5. Lungiselela ngaphambi kwexesha

Amathuba okulungiselela ayinakuphela. Konke kuza ezantsi kulingana neshedyuli yakho kunye nesitayile. Nazi ezinye zeengcebiso:

Pheka izidlo ezimbalwa ngaxeshanye

Yenza imbiza yesuphu ngoMvulo ebusuku kwaye uyihlule kwizitya ezikhuselekileyo ze-microwave ukuthatha isidlo sasemini ngosuku okanye ezimbini kamva. Esinye isisombululo esilula kukupheka amabele enkukhu ekuqaleni kweveki kwaye uwahlule ngokwahlulwa. Emva koko ungongeza ngokukhawuleza isaladi okanye iresiphi yokuqhotsa kamva evekini.

Lungiselela ngeempelaveki

Ngamanye amaxesha indawo yokupheka ethatha ixesha elininzi kukulungiselela zonke izithako. Ukuba unexesha ngempelaveki, nquma iziqhamo kunye nemifuno oyithengileyo ukugcina ixesha kamva. Kunganceda ukwenza oku ngokuchanekileyo xa ufika ekhaya usiya evenkileni, ngaphambi kokuba ugcine imveliso kwifriji.

Iphakheji yangaphambi kosuku

Nokuba upheka konke ukutya kwakho ngeCawa okanye uzibophelela ekuthatheni ubusuku obunye ngexesha, ukulungiselela nokupakisha isidlo sakho sasemini ngobusuku obungaphambi (okanye ngaphambili) ngumdlalo otshintsha.

Yenza ubuchule ngokugcina

Fumana izinto ezisebenzayo kule nto uyifunayo. Umzekelo, ukuba unesaladi ngesidlo sasemini, sebenzisa ingqayi yemasoni ukuyigcina.

Yongeza isahlulo sokunxiba isaladi emazantsi engqayi, emva koko dibanisa umaleko wezinto ezomeleleyo ezingazukuphazamiseka, ezinje ngamandongomane, inkukhu, iavokhado, okanye iqanda elibilisiweyo. Ipakethi elandelayo kwimifuno yakho enemifuno kunye nemifuno, uze ufefe ezinye iziqhamo ezomileyo okanye ushizi ngaphezulu. Xa sele ukulungele ukutya, gungqisa nje ingqayi ukuze uyixube yonke, emva koko uvule kwaye wonwabe!

Iziqulatho zikwanceda ukuba unamathele kubungakanani beesabelo ezifanelekileyo. Khawukhumbule nje ukulinganisa ngaphambi kokuba ungeze izithako zakho.

Yiba nesipele

Ukuba iofisi yakho inefriji, cinga ukushiya isidlo esinye apho ngeveki, ukuba kunokwenzeka ulibale ukuzisa. Ukuba kukho isikhenkcezisi, ungasibamba isidlo esineqhwa okanye ezimbini ukukunceda ugcine umkhondo, nokuba ubomi buzama ukungena kwindlela yesicwangciso sakho.

6. Yitya

Ubuhle bokulungiselela izidlo ngaphambi kwexesha kukuba kuyakukhulula ukonwabele isidlo sasemini. Kuyafana nokufumana isiseko se-insulin esisebenza kuwe. Endaweni yokuchitha imizuzu engama-20 ngekhefu lakho lesidlo sasemini uqhuba uye usiya kwindawo yokutyela, ngequbuliso unelo xesha ubuyela ebomini bakho. Awusayi kuphinda unqumle ukutya kwakho - unganambitha ukuluma ngakunye endaweni yoko. Ukuba unexesha elide lesidlo sasemini, ungatya kwaye emva koko uhambe emva koko!

7. Phinda kodwa ugcine unomdla

Nokuba ungacwangcisa kangakanani kunye nokulungiselela kwangaphambili, sukulindela ukuba ugqibelele. Ukuba uphoswa usuku, musa ukuphazamiseka. Cinga nje ngamava okufunda: Yintoni eyakuthintelayo ekubambeleleni kwisicwangciso sakho ngalo mhla? Loluphi uhlobo lwesisombululo onokuthi ulusebenzise ukunceda ujikeleze lo mqobo kwixesha elizayo?

Khumbula, ukuba awupakisanga kutya, enye okanye ezimbini ngeveki sisiqalo esihle!

Xa iveki igqityiwe, enye ikufutshane nekona. Khawukhumbule nje ukuba ulungele ukuphatha le veki nganye kunokuba wawunjalo ngaphambili. Abanye abantu banokuthanda ukusebenzisa iiresiphi ezifanayo veki nganye, kodwa kwabanye, umahluko ngundoqo. Yitshintshe xa uziva ufuna!

Ungalibali ukuba ungasoloko ucela uncedo kwiqela lakho lokhathalelo lwempilo ukuba uziva ubambekile. Kukho amawaka okhetho olusempilweni phaya. Yonwaba ngayo! Zikhumbuze ukuba uzive ulungile ngokuthatha amanyathelo okufumana impilo esempilweni.