Khangela ukuba umntu onesifo sikashukela angadla ukuba nazo zine-lactose engavumiyo
Iimveliso zonyama ezincinci eziphantsi kwezona zinto ziyinxalenye yemveli yezicwangciso zokutya zesifo sikashukela . Kodwa kuthekani ukuba unayo i- lactose engavumiyo ?
Imveliso yobisi yendalo "yokudibanisa" ukutya, ukubonelela malunga ne-12 gram ye-carbohydrate kunye ne-8 gram yeprotheni nganye. Ayikho enye iqela lokutya elinika inani elilinganayo lama-carbohydrate kunye neeprotheni.
Nantsi i-Lactose-Isifo sesifo sikashukela esingaxhasiyo
Isifo sikasifo sikasifo sikashukela se-lactose asikwazi ukusebenzisa iirhasi ezincinci ze-fat to plan round plan and add protein to the diet.
Nazi ezinye iindlela:
- Yenza iimveliso zobisi ezingenalo i-lactose kwiiplani zokutya eziqulethe ubisi.
- Shiya ubisi kwisicwangciso sesidlo (kwaye ubuze ugqirha wakho okanye umtyholi wendlela malunga ne-calcium kunye ne-vitamin D yokuncedisa imihla ngemihla).
Ukutya okunesifo sikashukela se-lactose kufuneka kube neenjongo ezifanayo zesondlo njengento equle ubisi, nangona kunjalo:
- 45 ukuya kuma-60 amagremu e-carbohydrate ngesidlo
- 15 ukuya kuma-30 amagremu e-carbohydrate ngosuku lokutya
- 50% yeekhalori zemihla ngemihla ezivela kwi-carbohydrate, i-20% yeekhalori ezivela kwiprotheni, kunye ne-30% yeekhalori ezivela kwioli (7% kwi-fat fatated)
Njengamaxesha onke, Funda amabhali
Ukuba unomdla kakhulu kwi-lactose, khumbula ukuhlaziya rhoqo uluhlu lwezithako zokutya okufakwe kwiipakthi ezibonisa i-lactose:
- Whey
- Casein
- Izihloko
- Lactose
- Nougat
- Butter
- Ushizi
- Amakhontsi
- Ubisi ngemveliso
- Ubisi obumileyo beNinefat
- Ubisi obisi obomileyo
- Ubisi obomileyo ubisi
Isicwangciso sokutya seSifo seSifo seSabatha
Nantsi umzekelo wesicwangciso sesidlo sesifo sikashukela se-day-free (isidlo sasekuseni, isidlo sasemini, isidlo sakusihlwa kunye ne-snack) equle ii-calories ezingama-1547 - i-49% yeekhalori ezivela kwi-carbohydrate, kunye nama-26% eekhalori ezinamafutha.
Isidlo sakusasa:
- Iingcezu ezi-2 zizonke-ingqolowa yeengqolowa
- 2 iipunipoyi zebhotela
- 1 ibhanana encinane
- Ikhofi kunye ne-creamer non milk
Ukutya:
- Veggie Burger
- I-1/2 (6 intshi) ipake pocket
- 2 iipunipoon avocado
- 1 apula
- 1 inkomishi ebomvu iinqotyi zentsana
- 1/3 indebe i-hummus
Isidlo:
- Ii-ounces ezi-3 ezifakwe kwi-flank steak
- 1 indebe yebhondi eluhlaza
- 1 indebe ixube i-lettuce imifino
- Iipuniwe ezi-2 zinciphisa isaladi yokugqoka
- 2/3 indebe yerayisi ebomvu
- 2 iipuniwe zeerini
- Ii-almond
I-Snack:
- I-1/2 yekomityi yekhefu yesaladi
- Abaqhiqi beengqolowa ezi-5
- 1 ipum