Into ekungekho mntu ukuxelela ngayo ngeSwekile esezantsi yegazi

Umxholo

• Yitya rhoqo kwiiyure ezintathu ukuya kwezine.
• Faka iproteni, amanqatha, kunye nefayibha ngalo lonke ixesha.
• Khetha ii-carbs ezicothayo.
• Nciphisa i-carbs ukuya kwi ~ 30 grams ngesidlo ngasinye.
• Ungaze ulishiye ikhaya ungatyanga.
• Yitya ngokukhawuleza emva kokuzilolonga.
• Uphengululo lwe

"Oko kuya kuba nzima!" Omnye endandifunda naye ekholejini wathi xa ndimcacisela ukuba kutheni kufuneka ndize nesidlo sam kwindawo yokuzivocavoca kwaye ndiyitye kanye emva koko kwindlela engaphantsi. Ukukhwela iyure yonke kuloliwe ohamba ngaphantsi komhlaba kuya kuthetha ukuba iswekile yam iya kuntlitheka. Kwaye ngelo xesha, ndandifunde indlela enzima yokuba iswekile esezantsi yegazi yayiza kuthintelwa ngazo zonke iindleko. Ngaphandle koko, ndiza kubambeka kwi-migraine kunye nesicaphucaphu esinamandla esiza kundikhupha kwikhomishini ubusuku bonke.

Yayifunxa.Kwaye kusenjalo. Emva phaya, umfundi endifunda naye wabamba into enye ekungekho mntu ukuxelelayo malunga nokuba neswekile ephantsi. "Inokwenzeka ukuba akunakwenzeka ukuba unciphise umzimba," watsho ngovelwano. Ayikuko ukuba bendifuna ngelo xesha, kodwa andikwazi kunceda kodwa ndivume.

Ngalo lonke ixesha ndizama ukwenza ithowuni okanye ukulahlekelwa iikhilogram ezimbalwa emva kweholide, i-hypoglycemia (ishukela ephantsi yegazi) yenza kube nzima ngakumbi. Nokuba ndenza umgudu wokutya kancinci okanye ndizilolonge ngakumbi, ndiye ndigqibe ekubeni ndingcangcazele, ndibambe ingqele, kwaye ndibande, ndinomsindo omkhulu owenza ukuba intloko yam ive ngathi iza kuqhuma. Iyeza kukutya into ezakundibuyisela iswekile yam nokuba andilambanga.

Ukuba ufuna ukunciphisa umzimba okanye ube sempilweni, kodwa ube namava eswekile esezantsi yegazi, nazi iingcebiso malunga nendlela endenze ngayo ukuba usebenze. (Kubalulekile ukuba uqaphele ukuba ukuba unesifo seswekile, okanye ungakhange ubonane nogqirha wakho malunga nezi ntlobo zeempawu, yenza okokuqala nokuphambili, njengoko iingcebiso zotshintsho kwindlela yokutya ziya kwahluka kuye wonke umntu.)

Yitya rhoqo kwiiyure ezintathu ukuya kwezine.

Ukuba nento yokutya rhoqo kwiiyure ezintathu ukuya kwezine kugcina iswekile yakho ikwiqondo elilinganayo. Qiniseka ukuba ugcina ezo zidlo zilungelelene kakuhle. Ukuba unayo iicarbohydrate, njengesitya sokutya okanye ipasta enesosi yetumato, iswekile yegazi lakho iya kunyuka kwaye ibangele ukukhutshwa kwe-insulin engakumbi. Ngelixa i-insulin inoxanduva lokunceda ukwaphula i-glucose (iswekile yegazi) ukuba isetyenziswe okanye igcinwe njengamandla, kakhulu kunokubangela ukuhla kwe-post-spike. Kuphephe oku ngokulungelelanisa i-whole-grain carbs kunye neprotheyini kunye namafutha, athi agaywe kwaye afunxwe ngumzimba ngokucothayo.

Kwaye okumangalisayo kukuba, ukutya rhoqo kunokuba luncedo ekunciphiseni ubunzima. Ukwazi ukuba awukude kakhulu kwisidlo sakho esilandelayo okanye i-snack kukuthintela ukuba ufike kuloo ndawo ye-hangry apho uza kutya khona into yokuqala oyibonayo.

Faka iproteni, amanqatha, kunye nefayibha ngalo lonke ixesha.

Nokuba sisidlo okanye izimuncumuncu, izinto ziyabalulekile. Iiprotheyini, amafutha, kunye nefayibha zonke zicotha ukunyuka kweswekile yegazi emva kokuba utyile. Oku kubalulekile kuba ngelixa i-hypoglycemia inokuthetha ukuba usezantsi ngokuyingozi amaqondo eswekile yegazi phakathi kwezidlo, i-hypoglycemia esebenzayo (loo spike kunye ne-dip) yinto eyenzekayo emva kokuba utye into ethile. Ukubandakanya ukutya okuneproteni, amafutha, kunye nefayibha (into endiyibiza ngokuba yi "magic 3") inokuthintela oku ukuba kungenzeki.

Ayisiyiyo kuphela "imilingo 3" yokuzinzisa amanqanaba eswekile yegazi, ezi zondlo zikugcina uzive ugcwele ixesha elide kunokuba ubuya kulayisha nje iikhabhohbhayithi. Ukutya okutyebileyo kwiprotheyini kuthatha amandla amaninzi ukutshisa kunokunye ukutya, kwaye amafutha kunye nefayibha zithothisa izinga lokukhupha ukutya esiswini sakho. Isiphumo? Utshisa iikhalori ezininzi kwaye uzive wanelisekile kukuncinci, zombini ezi zinto zibalulekile ukuba ukwehla kobunzima yinjongo yakho.

Kwiprotheni, unokuba nokutya okunje ngenkukhu, intlanzi, inyama, amaqanda, itofu, iimbotyi, iilentile, itshizi, iyogathi yamaGrike, okanye i-cottage cheese. Ukutya okutyebileyo kwefayibha kubandakanya ukutya okuziinkozo, imifuno, iziqhamo, iimbotyi, iilentile, kunye namandongomane kunye nembewu. Kumanqatha akho, khetha amanqatha asempilweni anjengeoyile ye-olive, iavokhado, okanye amandongomane kunye nembewu. (Qaphela ukuphinda kwenzeke kwakhona? I-Yep, amandongomane kunye nembewu zineeprotein ezintathu, amanqatha, kunye nefayibha-ke zenza i-snack efanelekileyo.)

Khetha ii-carbs ezicothayo.

Ukugcina ezinye iikhabhohayidrethi ekudleni kwakho kubalulekile ukugcina amanqanaba eswekile esempilweni, kodwa ukukhetha ii-carbs ezifanelekileyo kubalulekile. Ayizizo zonke iikhabho ezidaliweyo ezilinganayo. Ezi carbs zinesalathiso se-glycemic index (umlinganiso wokukhawuleza kunye nokuphakama kokutya okunyusa iswekile yegazi lakho) ziya kugaya ngokukhawuleza kakhulu kunee-carbs ezicothayo, okanye ezo zinenqanaba eliphantsi le-GI. Kule meko, ukucotha kunye nokuphantsi zezona zilungileyo. Ukutya ukutya okusezantsi kwisalathiso se-glycemic kubonisiwe ukunceda ukulawula amanqanaba eswekile yegazi, ngelixa ukutya kwisiphelo esiphakamileyo se-GI spectrum kuya kubangela eso spike kwaye sehle kwangoko emva kokutya. Ukuphepha ukungqubana kweswekile yegazi kuya kukunceda ukuba ulawule ubunzima bakho ngenxa yokuba uya kulamba kakhulu kwaye, ke ngoko, uya kukwazi ukujongana neminqweno ngempumelelo. Ibhonasi: Ukutya okuninzi okusezantsi kwe-GI kukwahlala kuphezulu kwifayibha.

Ukuba ucinga ngokulandela ukutya okune-carb ephantsi ukuthintela i-coaster roller coaster coaster, hlala ukhumbula ukuba oku akubonakaliswanga njengonyango olusebenzayo lwe-hypoglycemia esebenzayo. Ipesenti ethile yamanqatha kunye neprotein inokujikwa ibe siswekile (iswekile), kodwa loo nkqubo ayisebenzi kakuhle. Ke ukuba ufumana isiqendu se-hypoglycemic, ii-carbohydrate zezizakwenza ukuba uzive ungcono.

Nciphisa i-carbs ukuya kwi ~ 30 grams ngesidlo ngasinye.

Nangona ukulandela ukutya okune-carb ephantsi akukhuthazwa kubantu abane-hypoglycemia, ukugcina i-carbs ihambelana kwaye iphakathi kunokuba luncedo. Olunye uphononongo lufumanise ukuba ukutya izidlo ezithandathu ezincinci ngemini, nganye nganye ine-30 yeecarbohydrate, yayisebenza ukunciphisa iimpawu zehypoglycemic. Ukutya inani elingaguquguqukiyo leecarbohydrate rhoqo kwiiyure ezimbalwa kugcina iswekile yegazi izinzile, ngakumbi xa ujolise kukutya okunotye kwifayibha kwaye usezantsi kwisalathiso se-glycemic.

Xa unciphisa kancinci kwi-carbohydrates ukuze uhlale malunga ne-30 grams ngesidlo ngasinye, ukubuyisela ezo khalori ngemithombo yeprotheyini kunokunceda ukugcina iikhalori ozifunayo ukuze uphembelele umzimba wakho kwaye uphinde ubuyele ekusebenzeni. Iiprotheyini kunye namafutha anefuthe elincinci kwishukela legazi kunye namanqanaba e-insulin kuneekhabhohayidrethi, ke ukukhumbula ukuba ipleyiti elungeleleneyo ye-macros iya kugcina amanqanaba eswekile yegazi eqhelekileyo kwaye ikuncede unciphise umzimba. (Nangona kunjalo, awudingi ukubala iikhalori ukuze ubone impumelelo.)

Le ndlela ye-carb ephakathi inokunceda ekulawuleni isahlulo, esinokuphuma esandleni xa iinkozo zibandakanyeka. Ukufumana iikhalori ezimbalwa kwi-carbs kunye nokunye ngokuzalisa iiprotheyini kunye namafutha anempilo enempilo kunokukunceda ukuba ulahle ubunzima obongezelelweyo kwaye ugcine ukulahleka kobunzima ngaphandle kokuziva uvinjwe. (Le ndlela yokutya sisiseko sokutya okufana ne-Whole30 kunye nePaleo.)

Ungaze ulishiye ikhaya ungatyanga.

Ndisoloko ndinengxowa yeeamangile ezingaphekwanga kwisipaji ngasinye, igumbi lam leglavu, kunye nebhegi yokuzivocavoca ukuze ndingaze ndibambeke ndilambile ngeswekile esezantsi yegazi ukuba kuthiwa, ukubhukisha indawo yokutyela kuyatyhalwa emva okanye kufuneka ndigijime kwezinye iindlela emva kwethambo. Ukuthwala i-snacks akuyona nje indlela efanelekileyo yokuthintela iswekile yegazi ephantsi xa usuku lwakho lungahambi njengoko bekucwangcisiwe okanye ufuna ukunyusa ngaphambi kweklasi yokufaneleka, kodwa kungundoqo ekuncedeni ukuba unciphise umzimba. Indlala lutshaba lwakho xa kufikwa ekulahlekeni kobunzima, ngoko ke ukuba neenketho ezisempilweni zamashwamshwam esandleni kunokukunceda ukuba uphephe ukubamba into enganeno kunokulunga xa ulambile. Zama ukuba ne-snack kunye ne-carbs, iiprotheyini, i-fat, kunye ne-fiber iiyure ezimbini okanye njalo ngaphambi kokuzivocavoca. (Idibeneyo: Eyona nto iphambili ngaphambili kunye nasemva kokuSebenza ngokuSebenza)

Yitya ngokukhawuleza emva kokuzilolonga.

Njengoko ndifundile kwikholeji, kuya kufuneka utye kakhulu emva kokuba uzilolonge ukuthintela ukuhla kweswekile egazini. Eli lixesha elilungile-nokuba liluncedo-ukuba ne-carbs etshisa ngokukhawuleza njengerayisi emhlophe okanye iitapile. Ezi carbs zitshisa ngokukhawuleza ziya kuzisa iswekile esegazini lakho ngokukhawuleza, kodwa kufuneka zisoloko zidityaniswe neprotein ukukunceda ukwakha izihlunu zakho. Ulwelo lufunxwa ngokukhawuleza kunezinto eziqinileyo, ngenxa yoko iprotein shake kunye nebhanana lukhetho olukhulu. Unokulandela ngesidlo esifanelekileyo kwiyure okanye ezimbini.

Uninzi lwabathengi bam abazama ukunciphisa umzimba bacinga ukuba banokukuphepha ukutya kwakhona iikhalori abazitshisileyo emva kokuzilolonga ngokutsiba ukutya emva kokuzilolonga. Kodwa ekugqibeleni, baphela besitya ngakumbi kamva kuba bayazivumela ukuba balambe kakhulu (ndingasathethi ke ngengxaki abayidlalayo ngokungafaki izihlunu zabo amandla ukuze bachache). Yiyo loo nto ukuba ne-snack ephezulu yeprotheyini esempilweni emva kokuzilolonga ngumbono olungileyo-inokukunceda ugcine ukutya kwakho ngendlela ukuze ungagqibi ukugqithisa kwisidlo esilandelayo.

Uphengululo lwe