Ukuba unomntu onesifo sikashukela sohlobo lwe-2, unokwesaba izinto zokuzonwabisa ezifana ne-BBQ ngenxa yesilingo sokwenza. Iindaba ezilungileyo kukuba unokuyonwabela intsapho yebhola ngaphandle kokuba isifo sikashukela siphume ngaphandle kokulawula. Kodwa kufuneka ulungele. Funda indlela yokuhamba ngeetafile ye-buffet ngaphandle kokunciphisa isicwangciso sakho sokutya. Enoba uya kwi-barbecue okanye uyabamba, awukwazi ukungahambi kakuhle ngokulandela la macebiso alula.
Oko Kutywala
Kubalulekile ukuhlala i-hydrated, ingakumbi ukuba ifudumele. I-hydration eyaneleyo ibalulekile ekuthintela ukungcola kwamanzi nokugcina ukulinganisela kwe-electrolyte. Ukuba, nangaliphi na isizathu, isiselo sakho sokuphuza kufuneka sithintele kufuneka ulandele izikhokelo zomboneleli wakho wezonyango. Nenjongo yokukhetha iziyobisi ezingekho i-calorie mahhala-amanzi (yongeza i-lemon okanye i-lime ngokuvumba okongeziweyo), seltzer (rhoqo okanye ekhethiweyo), okanye itiye engapheliyo i-iced. Ungaphinde uphuze iziselo zokutya ezingenashukela, kodwa ndicebisa ukuba wenze njalo ngokumodareyitha. Nangona kungekho sizathu esicacileyo sokuba le nxilongo inokunyusa njani ingozi ye-metabolic syndrome kunye nesifo sikashukela, uphando lufumene ukuba ukusela izidyo zokutya, ngokukodwa ukutya kwe-soda, kunokunxulumana nokusetyenziswa kwamanye okutya-ekugqibeleni kubangela ukunyameka kwe-weight, insulin ukumelana , nesifo sikashukela. Ngoko ke, ukuba uzama ukulawula iishukela zegazi kunye nokwehlisa isisindo, nciphise ezi ziphuzo.
Kuthiwani Ngotywala: Ukuba uceba ukusela, yenza njalo ngokulinganayo . Kuqikelele ukuphepha iziphuzo zesojikidi ezenziwe nge-mix mixers, i-sugar added and syrups, kuba ziyakongeza i-calories engaphezulu kunye ne-ushukela eya kubangela i-blood glucose level kwaye ingenza ukuba uzuze umzimba. Kunoko, khetha izixhobo ezinxilisayo njengewayini, i-champagne okanye utywala obunxilisayo kunye nabaxube be-sugar free of soda.
Umzekelo:
- I-1/2 oz ye-vodka ene-6 oz ye-jerberry juice yi: iikhalori ezingama-200 kunye ne-23 g ishukela
- 1 1/2 oz vodka kunye ne-soda ye-club kunye ne-twist ye-lime: 100 iekorikhi, 0 g ishukela
Ugcina iikhalori ezili-100 kunye ne-23 g ishukela.
Iproteinyini enonyiweyo
Gwema ukucutshungulwa, inyama enamafutha aphezulu njengamasila, izinja ezishushu kunye nezimbambo - ezi ntlobo zokutya ziphezulu kwioli egciniweyo kunye ne-saturated fat. Ukugqithisa okwenyuka kwe-sodium kunokunyusa uxinzelelo lwegazi - ingakumbi kulabo bantu abanetyuwa. Yaye amaninzi amaninzi ekudleni kunokunyusa i-cholesterol yakho embi. Kunoko, khetha iprotheni ephilileyo njengenkukhu i-skewers, i-tuna burgers, i-shrimp, i-chops yengulube, i-meat-sirloin okanye i-filet mignon. Esikhundleni sokutshiza ngeesucu ezinzima, ibhotela okanye utyando lwe-barbeque, uhlambe iidlo zakho usebenzisa ioli yeoli, igalikhi, i-lemon, iviniga ye-balsam, kunye ne-mustard. Iprotheni ayinayo i-carbohydrate, kodwa isayizi yesabelo isabalulekile. Nenjongo yokugcina iprotheni yakho idla malunga ne-4-6oz.
Imifuno engekho-Starchy
Imifuno engekho yohlobo lwe-starchy ibalulekile xa kuthethwa ishukela yegazi kunye nokulawulwa kobunzima. Imifuno engekho-starchy yongeza i-flavour, i-crunch, iivithamini, amaminerali, amanzi kunye neyona nto ibaluleke kakhulu kwi-fiber. I-Fiber inceda ukugcina ugcwele kwaye ulawula iishukela zegazi.
Nenjongo yokwenza i-1/2 yakho iplastiki engeyiyo-starchy imifuno - isaladi, i-broccoli, isitshalo seqanda, i-zucchini, i-pepper, i-anyanisi, i-asparagusi njl.
Hamba lula kwiiNkqubo: Kulula kakhulu ukudla iikhalori ezingaphezu kwee-carbohydrate ngaphambi kokutya. I-barbecue appetizers ixutywa ngamanqatha, ityuwa kunye ne-carbohydrates. Xa kunokwenzeka, gwema ukutya ezifana ne-nachos, i-chips, i-pretzels, izitya zezonka, izibheno ezicandiweyo, i-dips enzima kunye namasiksi. Kunoko, khetha i-cocktail yokutya, imifuno eluhlaza kunye ne-hummus okanye i-guacamole, isaladi, i-popcorn ye-air, okanye iincinci ezingamanqatha. Unokutya ukutya okuncinci ngaphambi kokuba ufike kwaye ukhuphe iibhenti ngokupheleleyo ukuba oko kusebenza kangcono kuwe nakwiimpawu zonyango.
Ungadla i-carbohydrates, kodwa khetha ngokuhlakanipha
I-carbohydrates yimizimba ebalulekileyo yamandla. Abantu abanesifo sikashukela kufuneka badle i- carbohydrates, ingakumbi ukuba uthatha amayeza athetha i-pancreas ukwenza i-insulin. Injongo kukutya iintlobo ezifanelekileyo ze-carbohydrate kwiindawo ezifanelekileyo kunye ngexesha elifanelekileyo. I-fiber ephezulu, i- index ye-glycemic index ye- carbohydrates iyona nto ibhetele kakhulu - amazambane amancinci amancinci kunye nesikhumba, ubhontshisi bombhobho we-1/2, i-ear ear 1 ye-corn, 1 indebe ye-quinoa, ukubiza ngambalwa. Ukuba ngakolunye uhlangothi, ukhangele phambili ekudleni i-macaroni isaladi kuba le yimihla kuphela yonyaka oyidlayo, jolise ukugcina isabelo sakho singabi ngaphezu kwe-1 indebe okanye malunga ne-1/4 yesitya sakho. Nangona ihluka ngohlobo lwesidlo somntu kunye nesibonelelo se-carbohydrates, umgaqo omhle wesithupha ungagcina i-carbohydrates yakho malunga ne-1/4 yesitya sakho.
Kuthiwani Ngeziqhamo
Ngokuchasene nokukholelwa okuthandwayo, unokufumana isiqhamo-ngisho ne-velon. Ngenxa yokuba iziqhamo zinalo ishukela, isitshixo ekusebenziseni ukulawula isahlulo kwaye ukhethe uhlobo olufanelekileyo. Iintlobo yiyona ndlela enkulu yokukhetha i-dessert kuba i-barbecues kuba i-calories ephantsi kuneedyuli zendalo. Gwema izitya ezityiweyo ezihlezi ngesiraphu okanye ijusi kunye neziqhamo ezomileyo.
> I zixhobo
> Nettleton, JA, et al. "I-Diet Soda Intake ne-Risk ye-Incident Syndrome Syndrome kunye nohlobo lwe-2 lwesifo sikashukela kwi-Multi-Ethnic Study of Atherosclerosis." Uncedo lweSwekile . 2009; 32 (4): 688.