Akukho nto yokutya ehambelana nayo yonke isifo sikashukela, kwaye zonke izicwangciso zokutya zimele zibe ngabanye , kodwa kungakhathaliseki isicwangciso sakho sokutya, ukunciphisa ikhalori kunye nomxholo we-carbohydrate kunokukunceda ukunciphisa umzimba kunye nokunciphisa ushukela wegazi. Ngokuxhomekeke kubude bakho, ubunzima, ubudala, kunye nomgangatho womsebenzi, isicwangciso sokutya seekhalori singama-1200. Ukuba le nto iphakanyiswe ngugqirha wakho kwaye awuyazi ukuba uqala kuphi, yinto efanelekileyo yokuqonda ukuba yintoni intsuku yokutya eyobonakala ngathi.
Ukuba nesicwangciso sokutya seentsuku ezintathu, siyakunceda ukuba ugqibe ukwenziwa kwezigqibo, ngelixa ugcine, iikhalori, i-carbohydrates, kunye neoli.
Oko Ucinga Ngayo Xa Ukutya Ukutya
I-carbohydrate: I- carbohydrate yimizimba ebalulekileyo yamandla kunye nesondlo esichaphazela ushukela wegazi kakhulu . Abantu abanesifo sikashukela kufuneka bajonge i-carbohydrat intake kuba i-carbohydrates engaphezulu, ngokugqithiseleyo ngendlela yokumhlophe, yokucocwa, yokucutshungulwa , kunye nokutya okushukela kunokuphakamisa ushukela wegazi, kunye ne-triglycerides kwaye ibangele ukuzuza ubunzima. Xa ucinga malunga ne-carbohydrate, uya kufuna ukucinga ngezigaba kunye nohlobo. Khetha i- carbohydrates enesityebi kwiifiber, ezifana ne-grains epheleleyo, imifuno yesitashi, njengamazambane amancinci, i-fat fat fat, ezifana ne-yogurt yamaGrike, kunye neziqhamo ezinqabileyo zengqungquthela, njengama-berries. Uninzi lwabantu luzuza ngokutya malunga ne-30 ukuya kwi-45 amagremu e-carbohydrate ngomgubo, kunye ne-15 ukuya kwi-20 amagremu nganye yokutya, kodwa oku kuya kuxhomekeka kwi-blood sugar control yakho, umsebenzo wokwenyama, nesisindo, ukubiza ezimbalwa.
Kusoloko kuluvo oluhle ukudibana nomncedisi obhalisiweyo okanye utitshala oqinisekisiwe wesifo sikashukela ukuqinisekisa ukuba mangaphi ama-carbohydrate afanelekileyo kuwe. Gcina ukhumbule ukuba nganye igram ye-carbohydrates iqukethe malunga neekhalori ezine. Ngoko ke, ukuba uyadla, i-45 gram ye-carbohydrate ngomgubo, kunye ne-30 grams nganye, uzonakitha ama-calories angama-660 ukusuka kwi-carbohydrate ngosuku.
Iiprotheyini: Iiprotheyini yi-macronutrient engenayo i-carbohydrates (ngaphandle kokuba isonka okanye idibene kwi-sauce). Ukutya okwaneleyo kwiprotheni kubalulekile ekuphuculeni umkhuhlane, ukuphulukiswa kwesilonda, ukubuyiswa kwemisipha, kunye ne-power supply. Xa udla ukutya okulawulwa kwekhalori, kubalulekile ukukhetha iprotheni ephilileyo (njengoko ezi ntlobo ziya kuba neekhalori ezincinci kunye namafutha). Gcina kwimithombo, njengenkukhu emhlophe yenyama, ingulube, i-turkey, inyama yenyama (95% incibilike), amaqanda abamhlophe, kunye nobisi obuphantsi. Ukuba unengxube okanye imifuno , iimbotyi kunye neprotheni enokwakheka kwesoyi, njenge-damam, kunye ne-tofu nazo ziyimithombo yeeprotheyini, kodwa gcinani engqondweni ziqukethe i-carbohydrate, nayo. Iiprotheyini iqulethe ezine iikorikhi ngegrama. Ezinye iingcamango zibonisa ukuba ukutya amafutha aphezulu, iiprotheyini zakusasa kunokunciphisa i-hemoglobin A1C kubantu abanesifo sikashukela.
I-Fat: I- Fat enye enye i-macronutrient engenayo i-carbohydrate. I-fat idlala indima ebalulekileyo emzimbeni, kwaye kuyimfuneko yokwamukela iivithamini ezinomsoco. Iimpawu eziphambili ze-fatty, ezifana ne-omega 3 kunye ne-omega 6, zakha izakhi zeenwele, isikhumba, kunye nezipikili kwaye zibalulekile kwimpilo yengqondo kwaye zinempahla echasayo. Xa ukhetha imithombo yamanqatha, uya kufuna ukukhetha amafutha angatshatkiweyo afana namafutha, amanqatha, imbewu, i-avocado, kunye neentlanzi ezinamanqatha ezinjengama-sardine kunye ne-salmon.
Ukunciphisa amanqatha amaninzi kunye namafutha e-trans ephindwe rhoqo kangangoko, njengotshisi egcweleyo, ukutya okuthosiweyo, inyama enamafutha aphezulu njenge-sausage kunye nebhekoni, ibhotela, ukhilimu kunye neesekese ezifana nekiki kunye namaqebelengwane. Iziqhamo zamanqatha kufuneka zijongwe kwakhona, nangona mafutha enempilo, kuba i-calorie yeoli iyakongeza ngokukhawuleza. Igram enye yeoli iqulethe iikhalori ezilisithoba.
I-1200 Iikhalori Akulungele Wonke umntu
Okokuqala, siza kuqala ngegama lesilumkiso: i-1200-calorie ye-diabetes yokutya ayiyena wonke umntu onesifo sikashukela. Ukulahleka kwesisindo, eli nqanaba lekhalori linciphile ngokwaneleyo ukuba lingahle lenze umphumo ombi kwi-metabolism kubantu abaninzi.
Kwakhona, eli nqanaba lekhalori lingenakubonelela ngokwaneleyo i-carbohydrate ukuzalisa iirimim ziyeza okanye ukuthintela i- hypoglycemia.
Nangona kunjalo, iikhalori ezili-1200 ziya kuhlangabezana neemfuno zamandla zabanye abantu abanesifo sikashukela. Kungcono kakhulu ukuba uncinci kwisisindo kunye nesigxina, uneminyaka engaphezulu kwama-65, kunye / okanye ngaphantsi. Ukuba ufumene umyalelo wokutya we-diabetes we-1200-khalori, oogqirha bakho baya kuthatha yonke le miba ingqalelo.
Ukuba ugqirha wakho wakubeka ukutya okungekho i-1200 khalori, sinezicwangciso zokutya zesampuli nawe .
Yimiphi Imenyu yemihla ngemihla ibonakala ngathi
Esi sicwangciso sesidlo kufuneka sikunike iingcamango zokutya kwakho ezintsha. Unika malunga neekhilomitha ezingama-1200 ngosuku, malunga ne-30 ukuya ku-45 amagremu e-carbohydrate ngomgubo, kunye ne-15 ukuya ku-30 amagremu nganye.
Usuku 1 Ikusasa
- I-omelet eyenziwe ngama-whites ama-white kunye neqanda elilodwa, kunye ne-1 iqhekeza (1 i-one) i-fat fat fat
- Isinye isiqwenga sokutya segorosi kunye ne-1 ithispoon ibhotela ibhotela
- Enye i-orange encinane okanye i-kiwi encinane
- Ikhofi ne-1 tablespoons isigamu nesiqingatha
Iyonke i-carbohydrates ngomdla: ~ 30 grams
Isidlo
- Iikomityi ezi-2 zityulelwe imifino nge-ounces ezi-4 (ubungakanani besandla sakho) inkukhu ediyiweyo kunye nokugqoka i-oyileji ye-oyileji e-1
- Omnye umncinci omncinci o-4
- I-yogurt enye ye-fat-ounce ephantsi
- 8 ukuya kwi-12 ii-ounces zamanzi okanye isiselo esingenashukela
Iyonke i-carbohydrate ngomgubo: ~ 40 amagremu e-carbohydrate
Snack
- Iikomityi ze-3 zomoya zinyuka ipopuni
Iyonke i-carbohydrate nganye yokutya: i -15 gram ye-carbohydrate
Isidlo
- I-Turkey Broccoli Ukugubungela: ii-ounces ezi-4 ezincibilika emhlophe inyama ye-turkey, iphekwe kwi-1 ithispoon yeoli yeoli
- 1 i-carbohydrate encinci i-ingqungquthela yokutya okusanhlamvu (malunga ne-20 gram ye-carbohydrates)
- 1 inkomishi i-broccoli i-steccoli ibe ne-1 ithisipuni ioli yeoli (phezulu kunye ne-sauce eshushu)
- 8 ukuya kwi-12 ii-ounces zamanzi okanye isiselo esingenashukela
- 1 indebe yeerspberries
Iyonke i-carbohydrate ngomdla: ~ 45 amagremu e-carbohydrate
Usuku 2 Isidlo sakusasa
- 1 isitya se-yogurt e-fat fat
- 3/4 indebe yeblueberries
- 1 isipuni esityiweyo i-almond
- 1 ikomityi yekhofi kunye ne-1puni yehafu yesigca nehafu
Iyonke i-carbohydrate ngomdla: ~ 25 amagremu e-carbohydrate
Isidlo
- I-Open Faced eTurkey Sandwich- 4 iincinci ezincinci ze-turkey ezigcobileyo
- Isiqhekeza esine-1 isonka esinesonka
- i-lettuce, utamatisi, i-1/4 avocado eqoshiwe, idrawp yeardard
- 15 iidyati zentsana ezine-tablespoon hummus
Iyonke i-carbohydrate ngomgubo: ~ 35 gram ye-carbohydrate
I-Snack:
- 1 1/4 indebe yeerberberries ne-1 spoonon nut ibhotela
Iyonke i-carbohydrate nganye nge-snack: ~ 18 amagremu e-carbohydrate
Isidlo
- I-Shrimp Shrimp Quinoa Bowl-ii-ounces ezine-shrimp
- I-1/2 indebe iphekwe iquinoa emanzini okanye umsila we-sodium ephantsi
- I-1/2 indebe ityatiweyo etyhidiweyo, 1/2 indebe eqoshiwe
- Ikomityi ye-1/4 yatshisa i-fat fat
- 1 isipuni salsa
Iyonke i-carbohydrate ngesidlo: ~ 40 amagremu e-carbohydrate
Usuku 3 Isidlo sakusasa
- Isambatho sesonka se-potato
Iyonke i-carbohydrate ngomgubo: ~ 17 amagremu e-carbohydrate
Isidlo
- 5 i-veggies kunye nemifino isaladi yeqanda
- phezulu kwi-1 egciniweyo irayake ikhekhe
- 1 inkomberberberries
- 8 ukuya kwi-12 ounces amanzi okanye seltzer
Iyonke i-carbohydrate ngesidlo: ~ 40 amagremu e-carbohydrate
Isidlo
- I-fake filet yedwa (okanye enye intetho yeentlanzi) kunye nesipinashi esityebileyo kunye namazambane abusiweyo
- Ama-ounces eentlanzi ezibhaka nge-lemon, powder powder, ityuwa, pepper, i-1 teaspoon ioli yeoli
- 1 iipatata ezincinane ezibhaka zityhukile kunye ne-sinamoni kunye ne-1 teaspoon ibhotela
- 1.5 iikomityi zitshatiwe isipinashi
- 8 ukuya kwi-12 ounces amanzi okanye seltzer
Iyonke i-carbohydrate ngesidlo: ~ 30 amagremu e-carbohydrate
Yenza isicwangciso sakho sokutya
Lo mzekelo ngumzekelo wemihla emithathu kuphela yokutya okumnandi onokuthi ungene kumhla omnye kwaye ugcine ukutya oku-1200-khalori. Ukuba ufuna iindidi ezininzi, kukho ezininzi ukutya okunomsoco onokuyonwabela, kufuneka ufunde ukuba ubale kangakanani ixabiso lokutya ukuze uhlale umkhondo.
Ukusebenzisa i-calculator yokutya okunomsoco kunokuthatha yonke into yokuqagela ngaphandle kokutya kwakho. Ukuyisebenzisa, vele ufake i-recipe ongathanda ukuyenza kwaye iya kukunika lula ukufunda iileyiti yokutya. Ungayisebenzisa kwakhona izitya zangasese, ukutya okutyiwayo kunye nokusela.
Ukuba iziphumo zeresiphi yakho zibonisa ukuba zininzi iikhalori zokutya kwakho, unokwenza utshintsho. Ungalungisa isithako ngasinye kwaye i-calculator iyakubonisa inani lokukhetha okukhethwa kukho.
Oku kunokuba luncedo kakhulu xa wenza uluhlu lwakho lokuthenga. Uya kuba nembono ecacileyo yezinto ezikhethiweyo eziphantsi kweekhalori, ioli kunye noshukela. Ukuba nolwazi oluncinane ngaphambi kokuba ushaye ivenkile kunokukunceda ukuba wenze izigqibo ezingcono.
Imithombo:
> Rabinovitz, HR, uBoaz, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. kunye noWainstein, J. (2013), Ibhulakufesi enkulu ebutyebi kwiiprotheni kunye neoli iphucula ulawulo lwe-glycemic ngohlobo 2 i-diabetics. Ukunyanya. i-doi: 10.1002 / oby.20654