Izifundo zibonise ukuba ukutya i-protein ekhudlwana, ephezulu kunye nephakamileyo yeprotheyini kunokusinceda ukunciphisa ushukela wegazi kunye nobunzima. Esi sizathu sokuba le zihlobo zokukhetha kwasekuseni ziphantsi kwi-carbohydrate. Abanye abantu abanesifo sikashukela bafumana iishukela eziphezulu zegazi ekuseni ngoba isibindi siphula ushukela ngobusuku kwaye iiseli ziyakwazi ukumelana ne-insulin ngeli xesha.
Ukungenisa isidlo sakusasa se-carbohydrate ephezulu kunokubangela ukunyuka kwiishukela zegazi. Kunzima ukuba ushukela wegazi uhla xa uqala usuku kunye nabo abaphezulu.
Kwakhona, uphando lubonise ukuba iishukela zegazi zivame ukuphakama emva kokutya kwasekuseni, zihlandlo ezimbini ziphezulu kunemva kokuhlwa kwasemini. I-post post prandial (emva kokutya) i-sugar sugars ingabangela iinqwenebo ze-carbohydrate ngoba, esikhundleni sokusebenzisa ushukela othungayo, kusele kumlambo wegazi kunye nomzimba ucinga ukuba kufuneka udle ishukela (okanye i-carbohydrate) ukuze uzinze. Olunye uphando lufumene ukuba abantu abadala abasempilweni abadla umgangatho osemgangathweni wama-50 g we-carbohydrate (umzekelo, i-3/4 indebe yokutya i-1 inkomishi yobisi kunye ne-banki ye-1/2) yayineyona ntlanzi ephezulu ye-glucose (ushukela) emva kokutya kwasekuseni, ngokumodareyitha emva kokutya.
Mhlawumbi le sizathu esihle sokuzama isidlo sakusasa se-carbohydrate. Kuyafaneleka ukudubula. Bhekisela i-bagels, i- cereal, i-muffins, kunye ne-pancake.
Uninzi lwezigulane zam zitsho ukuba zivame ukuziva zilunge ngakumbi - zinamandla kwaye zinelisekile yonke imini, xa zidla i-carbohydrate engezantsi, iproteinyini ephakamileyo yokudla kwasekuseni. Ukunciphisa i-carbohydrates intake kungakunceda ukuba ulahlekelwe isisindo. Ukulivavanya, vavanya ishukela lakho legazi ngaphambi kokutya kwasekuseni kunye neeyure ezimbini emva kokutya kwakho kwaye ubone ukuba yeyiphi imfuyo yokwandisa i-sugar sugars yakho encinci.
I-American Diabetes Association icebisa ukuba i-sugysi yegazi ifanele ibe ngama-70-130 ekuseni ngaphambi kokutya kunye <180 iiyure ezimbini emva kokutya. La manani angabelana ngabanye ngokusekelwe kwiminyaka yobudala, inqanaba lomsebenzi kunye neminye imibandela yonyango; Cela isiThuthi sakho soTitshala oqinisekisiweyo ukuba awuqinisekanga.
Iyintoni Ingcaciso yeCarbohydrate engezantsi?
Akukho ncazelo ecacileyo yokutya kwasekuseni ye-carbohydrates ngenxa yokutya okuncinci kwe-carbohydrate yinto ephumayo. Uluntu jikelele lubandakanya malunga neepesenti ezingama-50 zeekhalori ezivela kwi- carbohydrate . Kumntu odla ukutya oku-2,000 khalori, oku kufana nama-250 amagremu e-carbohydrate ngosuku. Ukuqhekeza loo nto ekudleni kwaye kuya kuba ngama-60 grams we-carbohydrate ngesidlo kunye ne-2 gram ye-caramhydrat. Kumntu onesifo sikashukela, oku kunokwenzeka ukuba kuninzi i-carbohydrate. I-American Diabetes Association ithi akukho mali efanelekileyo yeekhalori ezivela kwi-carbohydrate enokuthi ingenwa ngabantu bonke abanesifo sikashukela.
Endaweni yoko, isicwangciso ngasinye kufuneka senziwe. Kwiminyaka yam njengogqirha, ndifumene ukuba abaninzi abantu badla ngokutya malunga ne-45 g ye-carbohydrates ngomdla. Nangona kunjalo, akukho mbuso wendawo yonke-abanye abantu banokutya kakhulu, ngelixa abanye banokutya.
Ngenjongo yale nqaku, ndiza kusebenzisa igramu ezingama-30 okanye ngaphantsi njenge-low carbohydrates. Ngezantsi uzakufumana iindlela zokupheka ezinonondlo, ezilula kunye nezolisayo ukuze uzame.
Power Yogurt Parfait
Yitsho igranola kunye neziqhamo ezinamava, kwaye usebenzise i-yogurt e-fat fat-fat and fresh fruit or frozen fruit for a protein high, fiber ephezulu, ukutya kwasekuseni okwanelisayo. Phezulu ngamantongomane aqhotyoshelwe ukutyumba, ukunambitha, iiprotheyini kunye namafutha enempilo. Esi sakusihlwa sisilula kwaye sinelisekile.
- I-oz ezityebileyo ze-yogurt yogesi (ungasebenzisa i-fat free to save on calories and fat if you like it or fat-fat cottage cheese)
- 1 indebe ye-blueberries efriji okanye entsha (ingathatha indawo yeerspberries, i-strawberries okanye i-blackberrries)
- I-1/4 ithisipuni i-vanilla icatshulwa okanye ipowder
- 1/4 ithisipuni isinamoni
- 1 I-tapepoon etyunwe iilnuts ezingenakulinganiswa (ezinokuthi zingaphantsi kweelmonds, imbewu yeempukane okanye nayiphina imveliso yezityalo)
Izikhokelo: Hlanganisa kunye kwaye ujabulele!
* Ukutshiza amaqabunga amaqabunga kwi-microwave kudala i-"syrupy" yamanzi eyenzayo njengothuthuzeli wendalo
Ulwazi lwezondlo : ii-250 khalori, i-8 g yeoli, i-2.5 g i-fat fat, i-50 mg ye-sodium, i-28 g i-carbohydrate, i-21 g ishukela, i-4 g i-fiber, i-18 g iprotheni
I-Creamy Avocado I-Egg Salad
I-avovoc iqulethe inqweno enempilo eyanelisayo kunye nefiber - yinto enkulu endaweni yeayonnaise kunye nesinambitha esimnandi ngamaqanda.
- * 2 amaqanda aqiniweyo abilisiwe
- 1 i-stery stalk (eqoshiwe)
- 1 scallion (ehlanjwe)
- 1/2 indebe isipinashi
- 1/3 i-avocado
- 1 ingqolowa epheleleyo ye-carb
Izikhokelo:
- Amaqanda abilisa kakhulu (angenziwa ngobusuku obuphambili). Ubilise imizuzu eyi-10 phezulu uze uhlale. Hlanganisa ngamanzi abandayo.
- Gcoba izithako uze ubeke eceleni.
- Amaqanda e-Peel kwaye ungeze i-avocado, kunye nemifuno.
- Umgca wengubo isipinashi kunye nephezulu kunye nomxube weqanda.
Ulwazi olungondlekiyo: ii-390 khalori, ama-20 g amanqatha, i-3.5 g i-fat fat, i-300 mg ye-sodium, i-30 g i-carbohydrate, i-2 g ishukela, i-10 g i-fiber, i-19 g iprotheni
* Ukuba unembali ye-cholesterol ephezulu kwaye ufuna ukunciphisa amanqatha amaninzi ungasebenzisa abamhlophe beqanda. Gcina izikhupha zamaqanda zingabi ngaphezu kwe-4 ngeveki.
Iphunga Quinoa Blueberry Bowl
I-Quinoa yinkcazo ephantsi ye-glycemic, i-fiber ephezulu, i-protein ye-grain high. Kuyinxalenye enkulu ye-oatmeal kwaye i-gluten yendalo ngokwemvelo. Ndiyongeza ithanga le-100% ecocekileyo yongezwa i-vitamin A, i-fibre kunye ne-flavour. Ikhumba yindawo yokutya enezondlo .
Izithako
- I-1/2 indebe ephekwe iquinoa (funda imiyalelo yephakeji yezokhokelo zokupheka)
- I-1/2 indebe engabonakaliyo ubisi lwe-almond
- I-1/4 indebe 100% ecocekileyo i-pumpkin
- I-1/4 indebe ye-blueberries (iqhwa okanye i-fresh)
- 1 ithisipuni sesinamoni
- 1 ithispoon nutmeg
- 1 ithispoon i-vanilla extract
- I-1/4 indebe ye-walnuts okanye i-almond
Imiyalelo
- Ukupheka iquinoa ngokulandela imiyalelo yephakheji usebenzisa amanzi. Xa iquinoa ikhefu idibanisa ubisi lwe-almond, i-pure ye-pumpkin, i-sinamoni, i-vanilla, i-nutmeg kunye namajikijolo kwaye igxotha emhlabathini. Phezulu nge-almond okanye i-walnuts eqoshiwe.
Ulwazi olungondlekiyo: ii-355 iikhalori, ii-22 g zeoli, ii-2 g i-fat fat, i-80 mg ye-sodium, i-29 g i-carbohydrate, i-7 g i-fiber, i-10 g ishukela, i-10 g iprotheni
I-Butter Peanut Butter kunye ne-Strawberry Sandwich
Esikhundleni seeshizi ezibiweyo yenza isandwich webhanantayi enoncibilikileyo kwisiqwenga sonke sesonka. Ibhotela ye-peanut ithola kakuhle kwaye i-gooey nayo eyenza iyancwina. Gcoba ama-strawberries ambalwa ngefayibhile kunye nobumnandi.
Izithako:
- I-breadwich yesininzi yesonka esilungileyo (qiniseka ukuba ubuncinane ubuncinane be-3 g yefiber)
- 1 1/2 izipuni zonke zebhanti zendalo
- I-1/2 indebe ityiweyo i-strawberries
Imiyalelo:
- Ukupasa i-pan nge-stick non stick stick spray (Ndiyathanda ukusebenzisa i-coconut oil spray). Ukuba unqwenela ukusebenzisa i-cook spray, i-pan yokugcoba ngokugqithiseleyo i-bhotela okanye i-oli ecocekile ecocekileyo kwaye usule ucoceko ngephepha leshidi (ukukhupha amanqatha amaninzi). Beka ibhotela ye-peanut kunye ne-strawberries phakathi kweesibini zeesinkwa kwisitya se-grill ngapha nangapha kude kube mnyama.
Ulwazi lweZondlo: i-290 khalori, i-12 g i-fat, .5 g amanqatha amaninzi, i-380 mg ye-sodium, i-35 g i-carbohydrate, i-8 g ishukela, i-8.5 g i-fiber, i-10 g iprotheni
* Ukuba awunaso ixesha lokutya i sandwich nje yidla kwiqondo lokushisa.
I-Omelet egawutyiweyo yeengqolowa
Unokuphosa nayiphi na into kwi-omelet. Ukusebenzisa imifuno eseleyo ukususela ngobusuku obuphambili kuyindlela enkulu yokwandisa isondlo sakho kunye nokukhusela ukubola. Imifuno etyongweyo idibanisa kakuhle kunye nobumnandi kwi-omelet. Bongeza kwakhona umthamo oza kunceda ukugcina ugcwele.
- 1 inkomishi yemifuno etyongweyo (eshiye i-eggplant, i-pepper, ne-anyanisi, ihluma e-Brussel okanye i-asparagus) okanye nayiphi na into enayo)
- 3 abamhlophe abamhlophe
- 2 isipuni seParmesan
- 1 indebe ye-melon okanye i-berries
Imiyalelo:
- Ukutshisa i-pan engekho yentonga kwi-heat ephakathi.
- I-pan yembatho kunye ne-1 teaspoon yeoli yeoli etyhidiweyo kwaye usule ucoce ngephepha elithile lephepha (ufuna amafutha okwaneleyo ukuze amaqanda angabambeleli)
- Thela abamhlophe beqanda.
- Ngaphantsi utyhoboze umgca omnye weqanda ube phakathi kwepen, ngelixa ujikeleza i-pan ukuze uvumele iqanda eliseliyo liqhume ngaphantsi. Phinda kwakhona kwezinye iindawo, kude kubekho ikhefu elisele.
- Flip amaqanda abamhlophe kwaye upheke kude kubekho iqanda elingasuki.
- Yongeza imifuno etyongwe kunye noshizi, uze uphakamise umgca omnye weqanda uze uyixoqe ngaphesheya, ukwenzela ukuba imida ibheke phezulu. Pheka uze uphekwe, akufanele kube yimpumelelo. Ungayifaka xa uyifunayo.
- Khangela izithelo ezintsha.
Ulwazi lwezondlo: ii-250 khalori, i-8 g yeoli, i-1 g i-fat fat, i-120 mg ye-sodium, i-25 g i-carbohydrate, i-14 g ishukela, i-7 g i-fibre, i-16 g iprotheni
Ukufumana ulwazi oluthe xaxa malunga neengcamango ezincinane zebhabhi le-carb
- I-Carb ephantsi kweMadlobya Imenyu Imibono
- I-Kale ne-tomato frittata
Izibonelelo
Isikhundla se-American Dietetic Association. Management Weight. Ifayile: /// C: / Abasebenzisi / i-Domenic / Iifowuni / u-WeightManagement% 20 (2) .pdf
Lausch, Marnie. KwiNgcaciso yeSondlo soKhuseleko lweSwekile kunye neMfundo. I-Carbohydrate, iipompo ze-Insulin, kunye ne-Glucose Monitoring Technology kunye neMicandelo ekhethekileyo yokuLawula iGlycemia. 2014; V35; 2, iphepha 7-11.
Isebe lezoLimo laseMelika kunye neSebe lezeMpilo leNkonzo yaseMzantsi Afrika. Izikhokelo Zesidlo kwabaseMerika, ngo-2010. I-7 Edition, iWashington, DC: Urhulumente wase-US
Ofisi yokuprinta, Disemba 2010. http://www.cnpp.usda.gov/sites/default/files/dietary_guidelines_for_americans/PolicyDoc.pdf