Amacandelo anempilo kunye neziphakamiso zokugcina i-Good Blood Blood Sugar Control
Ukutya kunye nesifo sikashukela kunokubangela uxinzelelo. Iindawo zokutyela zikwishishini lokuthengisa ukutya, kungekukuncedi ukunamathela ekudleni kwakho. Ngoko, xa udla ngaphandle, uya kubona, ukuvumba nokuva malunga nokutya onokuthanda ukuyidla.
Ngamanye amaxesha kulula ukunamathela kwisicwangciso sakho sokutya xa udla kwindawo elawulwa kakhulu, njengekhaya lakho. Sekunjalo, kunokwenzeka ukuba udle ngaphandle kwaye ungadli ukutya kwakho ngesifo sikashukela .
Nazi ezinye izicwangciso kunye neziphakamiso zokutya zokunamathela kwisicwangciso sakho sokutya sikashukela xa udla ngaphandle.
Amanqanaba okutya kunye nesifo sikashukela
- Cinga phambili malunga noko ungadla ngaphambi kokuba ufike kwivenkile yokutyela. Ukuba uqhelana nemenyu, yihlolisise entloko yakho kwaye uzame ukunciphisa ukhetho lwakho ngaphambi kokuba ufike.
- Ukuba awukwazi kakuhle imenyu, khangela ukuba unokuyifumana kwi-intanethi okanye ubiza phambili ukuze ubuze malunga nayo. Kulula ukufumana into kwimenyu ofuna ukuyidla, kodwa kuthatha ixesha elide ukufumana into eya kuyanelisa izifiso zakho kwaye ihambelane nesicwangciso sakho sokutya.
- Ukuchitha ixesha elide ucinga ngayo ngaphambi kwexesha kufuneka kukuncede wenze isisombululo sokutya ngokukhawuleza okwangoku.
- Ukutya okuhlala phantsi, yakha isidlo sakho ngokusebenzisa indlela yeplate . Okokuqala, khetha iprotheni yakho ephilileyo (intlanzi okanye intshontsho yenkukhu engenakunqanda), ngokulandelayo imifuno yakho, iziqhamo, ubisi obuncinane, kunye nesitashi.
- Xa ukutya kwakho kufika, qaphela ukuba izabelo zihambelana neendlela zeplate (1/2 isitya sakho kufuneka sibe nemifuno, 1/4 iprotheni ephilileyo, i-1/4 isitashi kunye nesiqhamo kunye nobisi obuncinci). Ukuba kukho ukugqithisa, cela i-baggy-bag kunye nephakheji ngokutya okungaphezulu kokuqala kokutya.
- Ukuba ayengakayithunyelwa, cela ulwazi lwezondlo kwimpahla yemenyu. Kuya kuba yinto eqhelekileyo-kufuneke kwezinye iimeko-zokutya ukuze unike le ngcaciso. Ukwazi ixabiso elifanelekileyo leekhalori kunye neerbsbhu kwimpahla yeemenyu kunokukunceda wenze isigqibo esinolwazi malunga nokokutya.
Iziphakamiso zokutya Xa uphuma ...
- I-Pizza : Yabona ukuba kukho umyezo okanye isaladi yendlu ongayenza ukuba uyidle kunye nepie yakho. Uluhlu lokuphonononga lweemifuno ezinokusetyenziswa kwemifuno kunokuba zidle inyama ephezulu. Yeka iiresi ezongezelelweyo. Zithintele kwi-1 eninzi okanye e-2 encinci, uze ukhethe umgca omncinci ukuba ukhetho (ukusika i-carbs).
- I-Subs : Khangela i-turkey, i-ham ephilileyo, okanye inyama yenkomo kwi-bread-grain bread. Uluhlu lokuphonononga lweemveliso zokutya zemifuno, kwaye ucele ezininzi. Sebenzisa isardadi kunye neviniga ukuze usasaze endaweni yeoli kunye ne-mayonnaise.
- Ukutya okukhawulezileyo : Iingxowa ezinkuni ezixutywayo okanye i-sandwich kwi-grain-grain, i-cal-calorie menu options, i-snack wraps, i-salads kunye nezinto eziphantsi kweoli yogurt zizo zonke izinto ezilungileyo. I-Steer ecacileyo yokutya okuthosiweyo kunye nama-saladi anesibini okanye inyama kuwo. Ama-salads e-Taco ahlala ephakamileyo kwi-fat-opt for potatoes and a small chili. Cela abantu abafakiweyo ukuba bangenakunikwa (umz., Iiplisi zetaple endaweni yeFries zaseFries).
- I-Soup / Sandwich : qaphela iisobho zekhrimu uze unyuke izitya zezonka. Khangela isobho / isetywich / isaladi yokudla. Khetha isobho okanye i-tomato-based soups, isinkwa esipheleleyo seesardadi esikhundleni se-mayo, kwaye khumbula ukucela isaladi yakho igqoke kwicala.
- I-American Fare : Qala kunye nesaladi ngokugqoka kwicala, okanye isobho semifuno. Khangela inkukhu ediyiweyo okanye i-fish-poached entrees-inqanda ukukhethwa kwintlanzi. Ungadli isikhumba ukuba inkukhu ifike nesikhumba ehleli kuso. I-Burger ngaphandle kisizi kunye ne-tomato kunye ne-lettuce yinto efanelekileyo; Kwakhona ukhangele i-turkey okanye i-veggie burger. Yongeza kwi-2 i-vegetable side dish (umz., Ubhontshisi obuhlaza, i-broccoli, okanye isipinashi) kunye no-3 ukuya kwi-carbohydrate ephantsi (umz., Irayisi ebomvu, i-potato, i-corn bread, isivuno, ubisi obuncinane). Gwema i-mayonnaise, ushizi, "i-sauces ekhethekileyo," ibhakoni, ukutya okunzulu okuthosiweyo kwanoma yiluphi uhlobo, i-sandwiches zeeklabhu, izibambo kunye nezicucu ezinqambileyo zenyama, iifrithi zaseFrancis kunye ne-gravy. Ungesabi ukubuza ukuba ukutya kunokuphefumula esikhundleni sokusiweyo, okanye ukupheka ngamafutha angaphantsi.
- Intambo yaseNtaliyane: Yeka isitya sezonka. Ukufumana izibheno, thintela i-bruschetta, isinkwa se-garlic, i-antipastos ehlanjululwe kwioli, i-calamari edibeneyo, i-clams egxiliweyo okanye amakhowe, kunye ne-artichokes egxiliweyo-endaweni yoko, cela i-calamari egayiweyo, isaladi ngokugqoka ngakwesibini, okanye isaladi ye-caprese. Khetha izitya ezenziwe kwi-broth okanye i-tomato-based sauce kunokuba i-sauce ye-cream. Cela ibhotela encinci ukuba ifakwe kwiitya ezifana nenkukhu picatta okanye inkukhu marsala Eyona ndlela ilungele ukuphinda izitya ezinzima ezifana ne-risotto kunye ne-lasagna. Ukubethelwa kweyona ndlela efanelekileyo kwi-restaurant yaseNtaliyane kukunamathela kwintlanzi edibeneyo kunye nenyama ekhethekileyo, kwaye ukucela izigulane kwicala endaweni ye-pasta.
- Izabelo zaseMexico: Izibheno ezintle zingabandakanya isaladi okanye isobho sebhontshisi. Kwiikhosi eziphambili, i-fajitas eneenkuni kunye nenkuku, inkukhu, ivenkile, okanye intlanzi edibeneyo okanye inyama ekhethekileyo nelayisi kunye nobhontshisi abamnyama kwicala. Gwema iishizi ezongezelelweyo, ukhilimu omuncu, iigobyibhi ze-taco eziqingqiweyo kunye ne-chips, nachos, i-chimichangas, i-chowders e-creamy, i-chili con carne, iimbotyi ezicatshisiweyo kunye ne-ice cream ethosiweyo.
- Izabelo zaseAsia: Ukufumana izibheno, khetha i-miso, i-wonton okanye isobho elimnandi nesomuncu, isaladi, i-damam, okanye i-dumplings. Ngama-entrees, zama i-teriyaki yenkukhu, isushi kunye ne-sashimi, inyama yenkomo eyosiweyo, inkukhu, i-shrimp okanye i-tofu, kunye nelayisi kunye nemifuno. Gwema i-spring rolls okanye i-dumplings, imifuno kunye nenyama, i-tempura, kunye ne-cutlets enesonka. I-peanut sauces nayo inokupakisha amaninzi amaninzi. Uninzi lweziseko luyakukuvumela ukuba ucele ukuba nayiphi na i-entree ibe ne-steamed (ukuba ivame ukupheka ngeoli), kwaye i-sauce ingakhonzwa kwicala. Ilayisi leBrown iphinda ikhethe.