Nantsi ingcamango yokutya okuninzi okunokutya ongayidla i-calories 1,400
Ukuba uthanda ukutya, ukuxilongwa kwe-type 2 isifo sikashukela sinokubonakala ngathi kukuphela kwehlabathi lokutya okulungileyo njengoko uyazi. Kwaye kuyinyaniso kufuneka uphinde ucinge yonke into oyifakayo emlonyeni wakho ukuze ugcine ushukela wegazi, okanye i-glucose, kumanqanaba akhuselekileyo kunye nempilo. Ukuba ukhuluphele, yinto ebangela umngcipheko wesifo sikashukela se-2, unokufuna kwakhona ukubuyela kwinani leekhalori ozidlayo.
Iindaba ezilungileyo malunga nalo: Ukulahlekelwa ngamapounds angaphezulu, kunye nokwenza ezinye iinguqu zokuphila, ezifana nokuzivocavoca, kunokunceda ukulawula i-glucose ukuze ungadingi ukuthatha amayeza.
Yintoni ekuya kubakho ukutya kwakho kwansuku zonke njengoko uqala ukutya kunye nemeko yakho engqondweni? Nasi isampula isicwangciso sesidlo sesuku esisodwa sokukunika ingcamango yokuba kulula kangakanani ukuba udle ngokufanelekileyo ngaphandle kokuzithiba xa usuhlobo lwesibini lweswekile. Iquka isidlo sakusasa, isidlo sasemini, isidlo sakusihlwa, kunye nokusa nokuhlwa. Ukutya konke okusemini kufaka kwii-calories ezili-1,400-iipesenti ezingama-55 ukusuka kwi-carbohydrates kunye ne-19 ekhulwini kwioli. Kuyinto enkulu yokugxuma kwinqanaba lokulungiselela ukutya okuzayo . Gcina nje engqondweni ukuba kuya kufuneka uhlaziye xa ugqirha wakho uncoma ukuba udle inani elithile leekhalori- 1,200, uthi, okanye i- 2,200 nganye ngosuku.
Yafutshane
Ikhofi ene-2puni yeepuniyizi-half-free half-free
Ii-ounces ii-yogurt ezingenanotye ezixutywe kunye:
- I-1/2 indebe engabonakaliyo ebomvu
- 8 iinqumtha zemiqhekeza zityhulwa zibe ziincinane
- 1 peiced peach
Isidlo
1 ham kunye ne-turkey (1 iqhekeza elincinci, ii-2 zintlanzi i-turkey, i-lettuce, i-tomato, kunye nekota yepalacado egqoke ngokufafaza iviniga ye-balsam okanye i-juice ye-lemon kwaye ihlanganiswe kwi-tortilla encinci yengqolowa epheleleyo)
1 apple ephakathi
8 ukuya kwi-12 ii-ounces zamanzi okanye isiselo esingenashukela
Ngomso wamanzi
1 indebe yengane
Isidlo
1 4-ounce i-salmon filet ifakwe kwisitapuni seoli yeoli kunye ne-spoonon ye pesto (i-jarred okanye i-homemade)
I-1/3 indebe ephekwe irayisi
I-1/2 indebe ityebile iimbotyi eziluhlaza ezigqoke ipoyiji yeoli yeoli kunye nejisi lemon, ityuwa, kunye nepepper, ukunambitha
8 ukuya kwi-12 ii-ounces zamanzi okanye isiselo esingenashukela
Umdlalo wokuhlwa
3 (2/2-intshi) i-cracker square
Iipunipo ezi-2 zincinci i-fatan e-fat oil okanye i-almond butter
8 i-ounces (1 indebe) ubisi obumhlophe