Ngolunye Usuku Lokutya Okumnandi kunye Nokulinganisela Ngokufanelekileyo
Ukuba sele ufumene ukuba unesifo sikashukela, unokuzibuza, ndingayidla ntoni na? Ukuba isifo sikashukela sisifo apho ishukela ayinakwenziwa ngokufanelekileyo , abantu abanesifo sikashukela bafanele ukulawula nokulawula i-carbohydrates intake. Ukwenza oko akunakunceda kuphela ukulawula iishukela zegazi, kodwa kungakhokelela ekulahlekeni kwesisindo, ukunciphisa i-triglycerides (umlinganiselo weoli egazini) kunye nokunciphisa umngcipheko wezinye izinto ezinobungozi benhliziyo.
Ukuba une-prediabetes kwaye uxelelwe ukuba ulahlekelwe isisindo, i-calorie kunye ne-carbohydrates yokutya okutyayo kunokunceda ukukhusela nokulibaziseka isifo sikashukela. Uphando lubonisa ukuba ukulahlekelwa ubuncinci ubuncinane, malunga ne-7-10% yesisindo somzimba wakho kunokunceda ukunciphisa umngcipheko wokuba nesifo sikashukela.
Ngokusoloko kunzima ukufumana ixesha lokukhangela iindlela zokupheka kunye nokudala ukutya okunomsoco, kunye nokutya okunempilo. Ngaphambi kokufuna ukutya kunye nezicwangciso zokutya, kulungile ukufumana ukuba ziphi iikhalori kunye ne-carbohydrate ofuna ukufikelela kokubili ubunzima bakho kunye neenjongo zeshukela zegazi. Ukuba ungekho kakade, usethe intlanganiso kunye ne-dietitian obhalisiweyo okanye utitshala oqinisekisiwe wesifo sikashukela ukuze ufumane ingcamango yakho yekhalori kunye ne-carbohydrate eyinqobo eyayiza kuxhasa iinjongo zakho.
Esi sicwangciso sesithathu sokutya sasenziwe abantu bafuna ukutya ukutya kwe-calorie ye-1800. Kuyo, uza kufumana, ukutya oku-3 krhydrate, okunye okuluncedo kunye ne-dessert engama-1800 khalori (malunga nama-calorie ama-500 ngesidlo ngasinye, isidlo sinani malunga nama-600 kuba iquka i-dessert kunye nama-khalori angama-200 kwi-snack).
Kwabanye benu, inani elipheleleyo le-carbohydrates kwisi sicwangciso sesidlo sinokubonakala ngathi luninzi. Abanye abantu abanesifo sikashukela bayazuza ngokutya ukutya okuncinci. Indlela efanelekileyo yokujonga ukuba isicwangciso sakho sokutya sisebenzela wena ukuvavanya ushukela wegazi ngaphambi kweeyure ezingama-2 emva kokutya. Khangela ukujonga ukuba isishukela sakho segazi sele senyuke kangakanani iiyure emva kokuqala kwesidlo sakho.
Okweninzi, iishukela zegazi kufuneka zibe ngaphantsi okanye zilingane ne-180mg / dL ezimbini iiyure emva kokutya. Hlola kunye nogqirha wakho malunga neethagethi zakho zentsholongwane.
Isibhedlele seSampula:
Ukutshintshwa kokutya, njengama-smoothies kunokusebenza ngenjongo yokulahlekelwa isisindo. Ukongezelela, banokuba neprotheni kunye nevithamini ezicebileyo. Xa zenziwe ngezithako ezifanelekileyo, ziyakuthandeka kwaye zikhethiza ngokukhawuleza, ukuzalisa ukutya kwasekuseni.
I-Smoothie yasidlangalaleni eyenziwe ngokuxuba kuze kube yilaphalethi:
- I-8oz indebe engenakusiza ubisi lwe-almond
- I-oz ezityebileyo ezityebileyo zeg yogurt
- I-4 oz ithele tofu
- 1/2 ibhanana eliphakathi malunga ne-4 oz
- I-1/2 indebe efriziwe, i-strawberry yonke
- I-2paspoon ground ground flaxseed
- 1 ukhonza iprotheni ipowder (whey, intshontsho okanye nayiphi na enye into oyithandayo) * Injongo yokukhetha i-flavour yasekuqaleni engenayo ishukela
- I-Cinnamon kunye ne-vanilla powder (ayimfuneko kodwa inokongeza ukunambitha)
- Ikhofi kunye ne-1 Tbsp Half & Half
Okuqukethwe kwondlo: ~ 490 iikhalori, 46 g i-carbohydrate, i-15.3 g i-fat, i-2.7 g i-fat fat, i-26 g ishukela, i-10 g i-fiber, i-45.7 g iprotheni
Isidlo
Isaladi, iMatato, kunye ne-avocado Salad:
- 1 inkomishi eqoshiwe i-lettuce (isipinashi, imifuno exubekileyo, i-romaine)
- Ikomityi ye-1 ityathele utamatato
- 1 inkomishi yegayi - igalelwe kwaye igalelwe kwi-cob (okanye isebenzise iqhwa)
- I-1/4 i-avocado esitsha - i-diced
- 1 tsp ioli yeoli kunye neviniga yebhasamu
- I-1/2 6 "i-pita yengqolowa epheleleyo-elula
- Inkukhu e-4 eneengqengquthela, inqanawa enqabileyo (ityiweyo) okanye i-turkey yogwebe
Ingqolowa ebusiweyo, i-tomato, i-salad yokugqoka kunye ne-avocado ndawonye ngelixa ummbila ushushu. Oku kuya kuncibilikisa i-avocado kwaye yenze i-creamier yokugqoka. Gaya kwaye usebenze nge-lettuce kunye ne-pita toast ngasecaleni.
I-8-12 i-ounces amanzi e-ice nge-lemon enonciweyo
Umxholo wokutya: ii-485 khalori, i-60 g i-carbohydrate, ama-17 g amanqatha, ama-2,6 g amanqatha amaninzi, i-12.4 g ishukela, i-37.4 g iprotheni, i-12.2 g fiber
Isidlo
- 1 ibele yenkukhu epakishwa ngaphambili (malunga ne-6oz - ungaphinda uzame i-salmon okanye inyama yenkomo)
- 2 tsp ioli yeoli
- 1 ithispoon powder powder
- I-pinch i-pepper emnyama
- Iikomityi ezi-2 ezigqithisiweyo ze-broccoli zenziwe zibe yimikhonto (inokuthi ithathe indawo yefriji okanye enye imifuno engeyiyo-starchy )
- I-2/3 indebe ipheka irayisi eninzi
- 1 Tbsp imbewu yeetetron
- I-3/4 indebe ye-blueberries ene-kisses ebomvu emibini
Gubha intsalane yenkukhu ngeoli yeoli kunye nokufafaza umnyama omnyama kunye ne-garlic powder kunye ne-grill. Beka i-broccoli kwisitya esikhuselekile se-microwave, uthele amanzi amancinci ngaphezulu kwaye uvale nge-plastic wrap. I-microwave imizuzwana engama-60, okanye kude kube lula. Ukuba unqwenela ukuba ungasebenzisi i-microwave yakho, i-broccoli ye-steam kwi-pan ye-saucer kunye nenani elincinci lamanzi.
Ukupheka irayisi njengemigaqo yepakethe kunye nokufafaza imbewu ye-sunflower. Yilondoloze i-blueberries kunye nechocolatelethi emnyama ye dessert .
Umxholo wokutya: ii-khalori ezingama-600, ii-64 g ze-carbohydrate, ama-16.6 g amanqatha, ama-5.2 g amanqatha amaninzi, i-19,5 g ishukela, i-53 g iprotheni, i-11.3 g i-fiber
Umbono weDinner othathwe kwi- Diabetes Diet Menu Ideas
Umxube weMiddle Day
- 15 iintsana zeekhati
- 1.5 Iibhondi zeePeanut Butter
Yenza ibhotela ye-peanut phezu kwama-apple tincetu okanye sebenzisa ibhotela ibhokhwe njenge-sauce.
Ulwazi lokutya: ~ 194 iikhalori, 17.1 g i-carbohydrate, i-12.3 g i-fat, i-1.5 g i-fat fat, 9.3 g ishukela, i-7 g protein, i-4.1 g i-fiber.