Yintoni kwimenyu yakho yasemini namhlanje? Ukuba unjengabantu abaninzi, uya kubamba into ngokukhawuleza okanye uzisa isonka esifana nesidlo sasemini odla ngaso sonke ixesha. Kungakhathaliseki ukuba unqume ukutya okanye ukuzisa isidlo sasemini ukusuka kwindlu, kukho iindlela ezininzi ezinokuphila kwaye zifikeleleke lula ukuba wenze utshintsho kwi- index ye-glycemic index (GI) yokutya okulula.
Iisobho
Iisobho ziyinkokhelo enkulu yokutya. Akunakukufumana kuphela isobho kumaninzi amaninzi athathweyo, kodwa unokwenza kalula inkomo enkulu yesobho ngeveki kunye nokuqhawulwa kwamalungu ngamnye ukuze ulondoloze kamva. Zama isobho esiqandayo kwisitya esisodwa kwiibhegi ezihlukeneyo ukuze uthabathe kwaye uhlaziye lula. Konke okufuneka ukwenze ukukhupha isikhwama esinye ekuseni kunye nesidlo sasemini, unamathele kwisitya se-microwaves-ekhuselekileyo kude kube kushushu.
I-Lentil, imifuno, i-minestrone, inkukhu ene-pasta enokolweni okanye irayisi e-brown, kunye nesobho se-pea zizo zonke izinto ezintle ezikhethileyo ze-GI. Uzakufuna ukuphepha iisobho ezisekelwe kwi-cream ngenxa yemilinganiselo yazo ephezulu ye-caloric kunye neoli. Oku kuyinyaniso ngakumbi ukuba unayo isifo se-ovary syndrome (i-PCOS) ekubeni unomngcipheko ophezulu wokukhula kwengcinezelo yegazi kunye nesifo senhliziyo .
Salads
I-Salads , kuxhomekeka kulokho ubeka kuyo, yinto ephilileyo kakhulu. Qala nge-lettuce enomsoco wezondlo, njengomxube we-spring okanye isipinashi, kwaye udibanise kwimigodi yakho oyikhethayo.
Nangona i-lettuce ye-iceberg ayinayo i-GI ephakamileyo, kunenzuzo encinci kakhulu yokutya. Uya kufumana amavithamini amaninzi, amaminerali kunye nezondlo ngokutshintshisa isipinashi okanye enye i-lettuce eluhlaza. Utamatisi, ukhukhamba, ipropele, amakhowe, i-broccoli kunye neerotothi zikhulu kakhulu kwi-salad.
Uya kufuna ukunciphisa ushizi, iibhakon bits, kunye ne-croutons, eziphezulu kwioli. Zive ukhululekile ukongeza iziqhamo ezinqunywe, njengee-oranges, i-grapefruit, ii-apula, okanye amajikijolo, inkukhu ekhongweyo, iinantongomane kunye neembotyi okanye izityalo ezinamaprotheni ezongeziweyo, eziqhekezayo kunye nokuthabatha.
Ukugqoka isaladi kubalulekile ukuqwalasela xa wenza okanye ulada isaladi. Hlanganisa nomxube olula weoli yeoli kunye neviniga ye-balsam yokugqoka i-salads yakho esikhundleni seoli ephezulu yebhotile, ukugqoka ishukela ephezulu. Okanye, nokuba bhetele, unokwenza lula ukugqoka kunye nezithako ezinjenge-lemon, igallic, kunye nama-oranges. Ufuna iingcamango? Khangela i- PCOS Nutrition Center Cookbook .
Sandwich
Yenziwe ngokukhawuleza ekhaya kwaye ifakwe emsebenzini okanye ifunyenwe kwi-delis yendawo, iiswwintshi zinika uninzi lweenkcukacha ze-glycemic index. Uzakufuneka utshintshe amaqonga okanye isinkwa esimhlophe kwi-100% yengqolowa epheleleyo okanye ihlume isonka. Zama i-cheese kunye ne-ham, eyona inyama enomzimba kakhulu, okanye i-turkey kunye noshizi, okanye i-tuna okanye isaladi yeqanda. Zive ukhululekile ukulayisha isanti, iitamatisi kunye neminye imifuno, ukuba ikhona. Esikhundleni sesikhwama se-chips, khetha ukusika iziqhamo okanye i-veggies, indebe yesobho, okanye isaladi esecaleni. Yenza ibhotela ye-peanut kunye ne-jelly ibe nempilo encinci ngokusebenzisa iziqhamo ezinqambileyo ezifana ne-cherries okanye i-strawberries endaweni ye-jelly.
Izidlo zokutya
Ukumisela isidlo sakho sasemini ekhaya ngaphambi kwexesha kuyindlela engcono yokuyalela eofisini. Awuyi kuphela isidlo esinempilo, kodwa uya kusindisa imali eninzi. Ukongezelela ukuzisa isahlulo sokusila kwisidlo sakusihlwa sangokuhlwa (yenza kabini iresiphi yesibonelelo esongezelelweyo ngexesha leveki), unokupheka neembhobho ezimbalwa zeenkukhu, ezigcobileyo okanye i-sautéd ngexabiso elincinci leoli, ekufuneka lisetyenziswe ngeveki . Yongeza inkukhu kwimifuno enqabileyo kunye ne-soy sauce ngokukhawuleza, okanye usebenzise i-sauce kunye ne-fat-fat cheese kwi-poumes eyisiseko, okanye uyifake kwi-celery etyutyusi kunye nenye i-mayonnaise elula ye-inkukhu.
Cwangcisa phambili
Kungakhathaliseki ukuba unquma ukutya okanye ukupheka ekhaya, ukucwangcisa ukutya kwakho kuyimfuneko. Thatha imizuzu embalwa nganye ngokuhlwa ukuze ulungiselele isidlo sakho semini kwaye uyifake ipakishwe ngosuku olulandelayo. Ngaloo ndlela, ukuba uhamba ngokukhawuleza kusasa kusasa, isidlo sasemini ulungele ukuya kwaye awuphoqelekanga ukuba udle into engafanelekanga. Ukuba uceba ukutya, cwaninga amamenyu okutya kwiivenkile zasekuhlaleni ukuze ukwazi ukuba ulindele ntoni xa ufika khona.