Indlela yokutya iSomandla kwaye usenamathela kwisiCwangciso sakho sokutya
Izicwangciso zokutya zesifo sikashukela ayikho "ubungakanani obufanayo". Abanye abantu abanesifo sikasifo sikasifo sikasifo sikasifo sikashukela baya kutyhulwa kwisicwangciso sabo sokutya kwisinconywa seqela labo lezonyango okanye ngokusekelwe ekuthandweni kwabo kokutya. Kodwa nangona ukuba ukudla okutyunayo akuyiyo inxalenye yesicwangciso sakho sokutya, kusekho amaxesha oza kudingeka ukuba wenze izigqibo zokunwa kwe-smart.
Ndikwahlula iingcamango ze-diabetic snack kwiindidi ezi-3:
- ezingadliwayo phakathi kwe-snacks zokutya (ezingenakuvuthisa isicwangciso sakho sokutya)
- Ukutya okucwangcisiweyo okuyingxenye yesicwangciso sakho sokutya
- nxamnye ne-hypoglycemia ngokukhawuleza
Ukungadluli Phakathi Kwexesha lokutya
Ukuba ufumanisa ukuba ulambile rhoqo phakathi kokutya, xela ugqirha okanye umdli wezilwanyana. Unokufuna ukuba utshintsho olwenziwe kwisicwangciso sakho sokutya. Kodwa ngenxa yokuhlaselwa kwesondlo phakathi kwesidlo, kufinyelela kwikhalori ephantsi, engekho-carbohydrates based snack.
Le mizekelo iza kunceda ukuphelisa indlala yakho ngaphandle kokugubha ngokupheleleyo isicwangciso sakho sokutya okanye ukutshiza ushukela wegazi:
- Ukutya okukhululekile: Ukuba kubanda, zama inkomishi yetiyi eshushu okanye umhluzi we-inkusi ophantsi. Ukuba kushushu, zama i-cup ye-jello engenashukela okanye ubone ukuba ingilazi yamanzi okanye isiphuzo esingenashukela esicayo esiza kukubamba kuze kube yidla. (Uya kumangaliswa yindlela umlambo onokukwenza uzive ugcwele ngayo.)
- Ngaphantsi kwama-khalori angama-100: 2 i-mozzarella cheese sticks free-fat, 3 oz low-sodium turkey isilwane esixutywe kwiintonga, okanye enye iqanda elinyanisiweyo elityhidiwe ngepilisi
- Ngaphantsi kwama-khalori angama-200: 1/4 indebe engenakususwa, okanye isilimo esidliwayo esinamagatsha anamanzi kunye neepunipoli ezi-2 ze-fatan
Ukucwangciswa okuCwangcisiweyo - Ingxenye yeSicwangciso sakho sokutya
Isicwangciso sakho sokutya siza kukuxelela ukuba zininzi iimpahla ze-carbohydrate, iiprotheyini okanye amafutha omele ube nazo kwi-snack yakho. Isicwangciso sokutya esona sihleko sidibanisa iiprotheni ezinomzimba okanye amafutha anempilo enama-15 ukuya ku-30 amagremu e-high-fiber carbohydrates ezifana neziqhamo, imifuno kunye neenqolowa ezipheleleyo. Olu nxube lwezondlo zinciphisa ukutyalwa kwaye ludala ukunyuka ngokuthe gqolo kwaye kuwele iswekile yegazi.
Ukutya okuqukethe ukhetho olulodwa lwe-carbohydrate (malunga ne-15 gram ye-carbohydrate):
- I-apple eyi-1 ephakathi kunye nepunipoyi ye-1 ye-fat-fat
- 18 i-pretzel encinci i-1 eunce ye-fat fat
- Iikomityi ze-3 ze-fat-fat microwave popcorn kunye neen-6 ukuya kwezingama-10 ezingenakususwa
- 1 indebe zeebhanki, iibomvu ezibomvu, kunye neembotyi eziluhlaza eziluhlaza nge 1/4 indebe ye-hummus
- 6 i-carton ye-yogurt yokukhanya
- 6 i-fat-fat, i-wheat-crackers ene-1 nganye ye-fat-fat cheese
- 1 i-graham cracker ne-1 isipuni se-fat fat fat
Izikhefu eziqukethe ukhetho lwe-carbohydrate ezimbini (malunga ne-30 gram ye-carbohydrate):
- 1 indebe ye-high-fiber-wheat-grain cereal ene-1/2 indebe yobisi
- I-1/2 turkey kunye ne-sandwich ye-fat-fat e-low-fat ephethe izithelo ezintsha
- 1 i-fat-fat but high-fiber granola okanye ibha yokutya
- I-6 ye-carton ye-yogurt yokukhanya exutywe ne-1/2 indebe epheleleyo-okusanhlamvu okusanhlamvu
- I-1/2 indebe ye-pudding-free-free and 2 vanilla wafers
- I-1/4 indebe ezomileyo izityalo kunye nama-6 angama-10 angadliyo
- I-8 oz ye-fat-fat fatty chocolate
I-Hypoglycemia engxamisekileyo "
Kufuneka ube neengxube zengxubevange ezixhomekeke kwi-carbohydrate ngokusesikweni xa uziva iimpawu ze-hypoglycemia. Ngokungafani nesicwangciso sokutya ukutya, ukutya okuxakeka ngokukhawuleza kufuneka kubekho iiprotheyini kunye neenqatha ukuvumela ukukhawuleza kwe-glucose. Inqanaba lokuqala loxinzelelo lwe-glucose ukunyanga i-hypoglycemia ngokuqhelekileyo i-10 ukuya kwi-15 amagremu.
Oku kungafumaneka kwi:
- Ezine zokuphila
- 4 iisupuni zeeshukela
- I-1/2 inokwenza i-soda rhoqo okanye ijusi
Khumbula, isitshixo apha asiyiva ngokupheleleyo kodwa ufumana ushukela wegazi kwakhona.