Indlela Ongayonwabela Ngayo Ukuphathwa
Ngaba unobungozi ngento enhle? Xa uthayipha isifo sikashukela sesi-2, mhlawumbi kufuneka uhambe, kodwa ngamanye amaxesha unqwenela okanye uziva ushiywe kwiintlanganiso zoluntu. Imizimba yethu inokwakheka ngenxa yokukhanga i-carbohydrate, ngenxa yokuba iyimithombo ebalulekileyo yomzimba, kodwa xa unesifo sikashukela yonke i-carbohydrates count kwaye inokuchaphazela ushukela wegazi .
Ngoko ke, kufuneka sifunde indlela yokusingatha loo ndlela ngendlela ehlakaniphile. Iifowuni akufanele zivaliwe, kodwa kukho iindlela zokwanelisa umnqweno wakho ngelixa ugcina ukulawula iswekile yegazi. Zama oku kulandelayo:
1) Yilungele
Ukuba usebenzisa iintlobo zentengiso okanye ubale i-carbohydrate , zama ukulungelelanisa ukuphatha kwisicwangciso sakho sokutya. Yenza ucwangciso oluncinane kwaye ubale. Shintsha i-high-carbohydrat item item food okanye ezimbini ukusuka kwisidlo ukuze uphathe unyango, okanye qinisekisa ukuba ungaphakathi kwemida yeminqweno yakho ye-carbohydrates nganye ngesidlo xa ubala i-carbohydrate.
Khuphela i-app count counting okanye uhamba ngeencwadi ezibonisa uluhlu lokutya. Se benzisa ii-apps ze-smartphone ezikhululekile ezibonelela ngedatha yondlo kunye nokuvumela ukuba ungene kwizinto ozidlayo ekusebenzeni. Kuyamangalisa indlela elula, elula ukuyisebenzisa, kwaye ngokukhawuleza ezi nkcukacha zenziwe. Ziyakunceda wenze ukhetho olukhulu. Enye inketho kukukhumbula ngeenkolelo zokuthandayo.
2) Qiniseka ukuba awunakhathala
Ngamanye amaxesha siphutha ukukhathala ngendlala. Ukuba ubusuku kwaye usugqibile isidlo sakusihlwa, iziphumo awukulambile. Kungenzeka ukuba ukhathele. Ukuphepha ukuhlwa kwangokuhlwa kunokusinceda kuphela ekulawuleni ushukela wegazi, kunokukunceda ukuba unciphise umzimba.
3) Qinisekisa ukuba awunayo
Ukutya okunokulinganisela kunokunceda ukukhusela iimfuno ze-carbohydrate.
Ukuba kunokwenzeka, jolise ukutya kwishedyuli kwaye ukhuphe ukusila ukudla. Qalisa usuku lwakho ngesidlo sakusasa kwaye uhlanganise iinkqubo eziyinkimbinkimbi, eziphezulu ze- carbohydrates kwisicwangciso sakho sokutya. Ezi ntlobo zokutya, ezifana nezityalo ezipheleleyo , ubhontshisi kunye namazambane asemnandi zingakunceda uzive ugcwele kwaye unelisekile.
4) Qiniseka ukuba awunayo i-Blood Low Sugar
Ukusuka okanye ukulibazisa ukutya kunye nokuthatha amayeza ngaphandle kokutya kunokubangela ishukela ephantsi yegazi. Ukuba ufumanisa kule meko, uya kufuna ukuvavanya ushukela wegazi lakho.
Ukuba izinga lakho lingaphantsi kwe-70mg / dL, yiphathe nge-15g ye-carbohydrate esebenza ngokukhawuleza, njenge-4oz yejusi, ama-candi ama-5, ama-tablet 4 ayi-glucose. Phinda uhlolisise ushukela wegazi ngemizuzu eyi-15. Ukuba ayizange ivuke kwiinjongo zakho, kufuneka uyenze enye i-15g ye-carbohydrate esebenza ngokukhawuleza. Unokufuna ukulandelelana ne-snack okanye ukutya okuqulethe i-carbohydrate kunye neprotheni, ukuze ishukela lakho legazi lingabeli kwakhona.
Xa isetyhi legazi lakho liphantsi ungase uzive ukhululekile okanye ulambile. Isishukela segazi esincinci sinokuba yingozi xa singaphathwa kakuhle. Ukuba behla rhoqo, kufuneka uxoxe ngalokhu nogqirha wakho. Unokufuna ukulungiswa kumachiza.
5) Ulawulo lweNgxenye
Ukuba unqwenela i-candy, sebenzisa amathuba amnandi kunye namancinane.
Kukulungele ukuphepha iishukela ezicocekileyo ezinje, ezifana nejeli ze-jellies (ezinokuthi zitshize ishukela segazi ngokukhawuleza) kwaye ukhethe into equle i-nut okanye i- tsokolate emnyama endaweni yoko. Ungazilibali ukuzifakela kwisicwangciso sakho sokutya uze uqaphele i-carbohydrates oyithathayo. Basenokuba bancinci, kodwa ngaphezulu kweyodwa okanye ezimbini kunokusasaza ulawulo lwakho lwesifo sikashukela.
6) Jabulela
Xelisa i-bite okanye ezimbini ze-dessert kwisitya somhlobo onomdla. Ukukwabelana ngokunyanga kwenza kube okhethekileyo kwaye kukunceda ukuba ulawule ulawulo. Ngaloo ndlela, awuyi kuhendeka iinyawo ukuyidla yonke into okanye ukulahla.
7) I-Sugar-Free ayithethi i-Carbohydrates-Free
Unokuzama i-candy engekho i-sugary and treats, kodwa khumbula ezi zinto ziza kuba neenzuzo ezinzima kunye neengxaki .
Hlola ilebula uze uqinisekise ukuba ufunda umxholo we-carbohydrate. Iisandi ze-sugar-free are still contain carbohydrates.
8) Khetha i-Healthy Treaty
Zama into encinci kwaye imnandi kuwe. Amanyathelo amnandi angabandakanya iziqhamo okanye, ukuba ufuna ukuzama into encinci, ungase ufune ukuhlafuna i- tamarind kunye ne- mesquite pods , bobabini bafunyaniswe benenzuzo kubantu abanesifo sikashukela.
9) Yiba nengqiqo
Thatha isikhashana uzonwabela ukutya ukutya ofunayo. Beka uphathwe kwiplate okanye kwisitya kwaye uhlale phantsi ukuze uyidle. Zama ukuphepha ukukhutshwa kwesikhwama ngexesha ukhangelele umabonwakude okanye uhamba ngewebhu. Oku kunokukunceda ukuba isibini sitshatile uthathe ukwaneliseka ngakumbi kwaye kukuthintele ekudleni.