I-14 yeswekile-Ukutya okulula okuNomdla kuBantu abaHambayo

Umxholo

• Sipha ngaphambi kokuba utye
• Fumana ukukhaba nge-caffeine
• Bala iikhabhathi zakho
• Thatha amashwamshwam asele wenziwe

Ukubamba ukutya kunye nokutya kuyinxalenye yobomi bethu obuxakekileyo, banamhlanje. Kodwa ngenxa yokuba iyakhawuleza kwaye ilungile ayithethi ukuba ayinakuba sempilweni. Qinisekisa ukuba umzimba wakho ufumana ipetroli efanelekileyo- ngexesha elifanelekileyo.

Ukuba ufana nabantu abadala baseMelika kwezi ntsuku, uhlala uzifumana uphakathi kweshedyuli yakho exakekileyo kunye noluhlu olude lokwenza uluhlu lokufuna uhlobo oluthile lokundikhetha ngelixa uphithizela usiya eofisini usiya kwezinye ukuya esikolweni ukuya kwintlalo imisebenzi.

Ukutya okutyayo kunokuba yindlela elungileyo yokunyusa amandla akho. Kodwa ukuba une-2 yeswekile, uhlobo lwe-snack oyikhethileyo lubaluleke kakhulu kuba lunokunceda ukuzinzisa amanqanaba eglucose egazini okanye kubangele ispike esingafunekiyo.

Ngelixa kuluncedo ukucwangcisela ukutya kwangaphambili, ayonyani ukucinga ukuba amashwamshwam angenakuphikiswa awasokuze yenzeke. Ufuna ukuqiniseka ukuba uyayihlonela indlala yakho kwaye uyitya xa ulambile, ngakumbi ukuba ziiyure ezintathu okanye nangaphezulu ukusukela kwisidlo sakho sokugqibela.

Ngapha koko, enye yezona zinto ziyingozi onokuzenza kwimetabolism yakho kunye namanqanaba eglucose egazi kukungavumi ukutya xa ulambile ngokwenene. Rhoqo kunokuba kunjalo, oku kukhokelela kukutya kakhulu kwisidlo esilandelayo kwaye kunokubangela iswekile esezantsi yegazi (i-hypoglycemia) kunye nokucothisa okucothayo okwangoku.

Konke oku kuyathethwa, amashwamshwam angaba kwaye kufuneka abe yindawo esempilweni kakhulu, eyonwabisayo, nenesondlo kwisicwangciso sokutya semihla ngemihla somntu. Nazi iingcebiso ezine zendlela yokwenza kakuhle, kunye ne-14 yam endiyithandayo ekuhambeni kokutya okulula!

Sipha ngaphambi kokuba utye

Ngaphambi kokutya, qiniseka ukuba u-hydrated kakuhle. Ukuphelelwa ngamanzi emzimbeni kunokuhlala kutolikwa gwenxa njengendlala, ke ngoko ukuqinisekisa ukuba ubusele isixa esaneleyo samanzi imini yonke kuya kukunceda uwumamele ngcono umzimba wakho kunye nezinto ozifunayo.

Ukuba awuqinisekanga ukuba ufuna amanzi angakanani, qala ngokujolisa usele isiqingatha sobunzima bomzimba wakho kwii-ounzi zolwelo suku ngalunye.

Fumana ukukhaba nge-caffeine

Naxa usela amanzi amaninzi, unokuba ujonge ukonyusa amandla.

Ukungeniswa kweCaffeine akuchaphazeli amanqanaba eglucose egazini, kwaye, ngaphandle kweenkolelo ezithandwayo, ayinakukukwenza uphelelwe ngamanzi emzimbeni. Ngelixa inefuthe lokuthomalalisa kancinci, awunanto yakuzixakekisa ngalo xa usela olunye ulwelo.

Ke, xa uyidinga, jonga ezi ziselo ziphantsi ze-carbohydrate caffeine:

• kushushu okanye ngumkhenkce iti emnyama okanye eluhlaza
• latte ene-almond engenashukela okanye ubisi lwekhokhonathi
• I-espresso yadutshulwa
• ikofu emnyama eshushu okanye enomkhenkce (yongeza idash yesinamon okanye ivanilla ukuba uyafuna)

Bala iikhabhathi zakho

Emva koko, qwa lasela ixesha elide ukusukela kwisidlo sakho sokugqibela. Ukuba kungaphantsi kwe-2 ukuya kwiiyure ze-3, uya kufuna khetha i-carb snack ephantsi, ingaphantsi kwe-15 yeecarbohydrate. Gxila kwiiproteni ezisemgangathweni, amafutha asempilweni, kunye nemifuno engekho kwisitatshi.

Imizekelo ibandakanya:

• itshizi yomtya
• Amaqanda ama-1 ukuya kuma-2 abilisiwe
• ¼ indebe ye-guacamole kunye ne-1 ukuya kwi-2 yeekomityi zemifuno
• I-ounce enye yamantongomane akho owathandayo (iiamangile, iiwalnuts, iipistachios, njl.
• ½ ikomityi i-shelled edamame

Ukuba kuthathe iiyure ezintathu ukuya kwezine okokoko kutya kwakho kokugqibela kunye / okanye uyazi ukuba ukutya kwakho okulandelayo kulibazisekile, qiniseka ukubandakanya ubuncinci be-carbohydrate (i-15 gram) ukongeza kwiproteni kunye / okanye kumanqatha.

Imizekelo ibandakanya:

• Ii-ounces ezi-6 ze-yogurt ecoliweyo ene-½ indebe yamajikijolo kunye nepunipoon ye-1 yamandongomane owathandayo
• I-apile encinci encinci kunye neekomityi zekomityi ezimbini okanye iipunipoyi ezimbini zebhotolo
• ¼ indebe yehummus, 1 ounce itshizi, kunye nekomityi enye yemifuno oyithandayo
• 1 indebe yecottage cheese kunye ne-¼ indebe ipinapple ecoliweyo
• Thowusti yeavokhado okanye isandwich kwisonka sengqolowa

Thatha amashwamshwam asele wenziwe

Uninzi lwezinto onokuthi ukhethe apha ngasentla unokulufumana ngokulula kwiivenkile ezilula, iivenkile kunye neevenkile zekofu. Xa kunokwenzeka, jonga ukhetho ngaphambi kwexesha- kufutshane ne-ofisi yakho okanye ezinye iindawo oqhele ukuya kuzo-ukuze ube nembono yokuba zeziphi izidlo kunye nokutya okulula okufumaneka ngokulula.

Amaketanga amaninzi athandwayo (njenge-Starbucks) nawo anikezela “iipakethi zokutya” ezingaphambi kwexesha ezibonelela nge-combo yeziqhamo, itshizi namandongomane.

Usebenzisa la macebo alula, unokukhetha i-snack ekhuthazayo kunye neyanelisayo efanelekileyo kuwe nanini na, naphi na. Ukwazi okona kulungileyo kwiglucose yegazi lakho kuya kukuxhobisa ukuba wenze ukhetho oluya kuba negalelo kwimpilo yakho iyonke.

Nokuba uzifumana uxakeke kangakanani na, ukhetho olunempilo kunye nokubambelela luya kuhlala lufumaneka kwizandla zakho!

ILori Zanini, iRD, iCDE, yingcali eyamkelekileyo kwilizwe liphela, ingcali yokutya kunye nesondlo. Njengengcali yokutya ukutya okuqinisekisiweyo kunye nomhlohli onesifo seswekile, unceda abanye bafunde indlela yokusebenzisa ukutya ukulawula iswekile yegazi kunye nokuphucula ubomi babo! Ungumbhali we "Yitya Into Oyithandayo Incwadi Yeswekile Yokupheka" kunye "Neswekile Cookbook kunye neSicwangciso Sokutya kwabasandula ukufumanisa isifo." Fumana ezinye izibonelelo zesondlo seswekile kunye neeresiphi ku-www.LoriZanini.com nakwi-www.ForTheLoveOfDiabetes.com.