Kukho iindlela ezimbalwa ezingasetyenziselwa ukucwangcisa ukutya kwesifo sikashukela. Kuhle ukuphanda ngaphezu kweyodwa, kodwa kubalulekile ukukhumbula ukuba iimfuno zokutya zesifo sikashukela ziya kuhluka ngokubhekiselele kwisini sakho, ubudala, izinga lomsebenzi, amayeza, ukuphakama, kunye nesisindo. Ukuba awukaze udibene nomndilili obhalisiweyo, funa umntu onokukunceda ukuba uhlakulele isicwangciso sokutya esizimeleyo esiya kuhlangabezana nazo zonke iimfuno zakho.
I-Carbohydrate Ukubala Indlela yokuCwangcisa iSidlo Sokutya
Ukubala i-carbohydrate yindlela eqhelekileyo yokucwangcisa ukutya. Uninzi lwezicwangciso zokutya zesifo sikashukela kuya kufuneka ukuba ube ne-45 ukuya kuma-60 amagremu e-carbohydrate ngesidlo kodwa khumbula ukuba iimfuno zakho zodwa zingahle zihluke. Sekunjalo, loo mali efanelekileyo ukuqala.
Kule ndlela, kuya kufuneka ufunde okokutya ukutya okunokwi-carbohydrate kubo, yintoni ulwazi olujongene nayo kwileyile yokutya , kunye nendlela yokulinganisa ukukhonza kwe-carbohydrate xa iileyile zokutya ayitholakali. Xa usuqhelana nezi, uza kuba lula ukulandelela i-carbs yakho ukuqinisekisa ukuba awuqhelanga kakhulu. Unokufuna ukugcina ingxelo yonke imihla.
ICarbohydrate Foods
- Ukutya kwesitratshi njengokufana nesonka, i-cereal, ilayisi kunye nabaqhiki
- Iziqhamo kunye nejusi
- Ubhontshisi obomileyo kunye neemveliso zesoya
- Imifuno ye-Starchy , njengamazambane kunye nengqolowa
- Iidywidi kunye nokutya okutya
Iileyibhile zokutya
Ukutya kudla ngamanye amaxesha kubonakala ngathi kuhlanganiswe kumgangatho wobukhulu bomntu nangona iqulethe ezimbini okanye ngaphezulu kwiipakethe nganye.
Ukuqwalasela oko, jonga "ukuphakamisa ubungakanani" kunye "neenkonzo" kwisitya ngasinye "phezulu" kwiphilisi yokutya. Ngokomzekelo, ukuba ubukhulu bokukhonza buyi-1 kwaye kukho i-servings 2 kwisitya ngasinye, uzakufuna ukuphindaphinda kabini zonke ixabiso lezondlo kwilebula ukwenzela ukuba ufumane umfanekiso ocacileyo wexabiso lembotyi yonke.
I-carbohydrate iyonke iya kufumaneka emva kweekhalori, i-fat total, i-cholesterol kunye ne-sodium kwilebula. Kuya kuphulwa ngaphaya kwinqanaba le-carbohydrate elivela kwi-fiber, kwaye ingaba luvela phi ishukela lokutya. Ukuze ubale i-carbohydrates, kufuneka uhlawule kuphela i-carbohydrate.
Ukusetyenziswa ngokulinganayo kweCarbohydrate
Ezinye ukutya akunazo iilebula ukujonga, kungenxa yoko ukuba ukwazi ukulinganisela iibhawhydrate izibalo kunokukunceda. Ezi zilandelayo zimele i-15 gram ye-carbohydrate:
- 1 encinci yesithelo esitsha (4 oz)
- Ikomityhi ye-1/2 yemveliso eqhotyoshelweyo okanye isithwathwa
- Isonka sesonka (1 oz) okanye 1 (6-intshi) tortilla
- I-1/2 indebe ye-oatmeal okanye i-3/4 indebe yezona zilimo ezininzi ezingenasiphunga
- I-1/3 indebe yepasta ephekiweyo okanye ilayisi
- 4-6
- I-1/2 i-muffin yesiNgesi okanye i-hamburger bun
- I-1/2 indebe yamabhontshisi amnyama okanye imifuno yesitashi
- I-1/4 yepatata enkulu ebhakiweyo (3 oz)
- I-2/3 indebe ye-yogurt engenawo mafutha (6 oz)
- 1 indebe yamanqatha okanye i-1% yobisi (8 oz)
- Ii-cookies ezincinane
- 2-intshi square square brownie okanye ikheke ngaphandle frosting
- I-1/2 indebe ice cream okanye i-sherbet
- 1 tbsp isiraphu, i-jam, i-jelly, ushukela okanye ubusi
- 2 tbsp isiraphu yokukhanya
- 6 i inkukhu
- 1/2 indebe ye-casserole
- 1 indebe yesobho
- I-1/4 ekhonza iFry ephakathi
- I-1/8 ye-12 "encinci ye-pizza
Indlela yoCwangciso lweSicwangciso soPhilo lwesidlo soTywala
Uninzi lwaba bathengi banesifo se-diabetic esandul 'ukufumana isifo se-diabetri banqwenela ukuqala ngeSicwangciso seMigca yokucwangcisa isidlo.
Kuyinto encinci kakhulu kwaye ayifuni ukufaka i-carbohydrates. Kufuna ukuba ufunde oko kukutya kukuphi na uhlobo.
Ukusebenzisa iplati yokutya okudliwayo yokutya, ukulungiselela isidlo sakusasa, yenza isahlulo se-starch plate, kunye nesiqhamo esinye isiqingatha kunye neprotheni ephilileyo. Ukutya kwasemini neyokuhlwa, yenza isiqingatha seengcambu ezingenayo i-starchy mifuno, kunye nokutya okunye kwesigxina kunye neeprotheni ezinomzimba. Ngexesha lesidlo nakusihlwa, ungeze ubisi obungenayo i-fat, ubisi oluncinci be-fat, okanye enye isitashi kunye nesinye seziqhamo.
I-Starchy Foods
- Isonka
- Iidlabhu okanye isonka se-pita
- I-muffin yesiNgesi okanye i-bagel
- I-Hamburger okanye i-dog buns
- Ilayisi okanye ipasta
- I-oatmeal okanye i-cereal eyomileyo engaxilwanga
- Crackers
- Ukubhaka okanye ukugcoba kumhlophe okanye amazambane amnandi
- Isikratshi sasebusika
- Iigrasi, imbombo okanye ubhontshisi obhakiweyo
Isiqhamo (Ukutya kunye nokutya) - i-1 piece okanye 1/2 indebe)
- apile
- Ibhanana
- Amagilebhisi
- Oranges
- Peaches
- Amapheya
- Iipinapples
- Ierberberries, i-blueberries okanye i-raspberries
- I-Watermelon, i-cantaloupe okanye i-honeydew melon
- Ijusi yesithelo esingapheliyo
I-Non-Fat okanye i-Low-Fat Milk (Ukutya kunye neDinner - 1 indebe)
- Ubisi-mafutha okanye i-1% yobisi
- I-plain ezamahala okanye i-yogurt e-fruited fat
- Ubisi lwe-soy e-mafutha okanye ophantsi
Imifuno engekho-Starchy
- I-asparagus
- Iimbotyi eziluhlaza
- Ibrokholi
- ibrussels sprouts
- Ikhaphetshu
- IiKaroti
- Icauliflower
- Isileri
- Netyhukhamba
- Isitshalo seqanda, i-squash ehlobo okanye i-zucchini
- Isaladi imifino
- Amakhowe
- Pepper
- Utamatisi
Iiprotheni zokutya ezinamafutha
- Inkukhu okanye i-turkey kunye nesikhumba esususwe
- Inyama yenkomo efana neyokujikeleza, i-sirloin, i-flank steak, i-tenderloin okanye umjikelezo womhlaba
- Inyama yengulube efana ne-ham, i-bacon yaseCanada, i-tenderloin, okanye i-middle loin chops
- I-cod entsha okanye efriziwe, i-haddock, i-halibut, i-trout, ityhuna, okanye ityhuna emanzini, okanye i-salmon
- I-cottage cheese enamafutha angenawo mafutha
- I-fat fat fat deliats like turkey
- Iibhokhwe ezincinci
- Isikhundla se-egg okanye amaqanda abamhlophe
- I-sausage ephantsi-mafutha okanye i-hotdogs
- Ibhotela ibhokhwe ephantsi
Isampula saseYibhulile
- Iingqayi ezi-2 ze-toast epheleleyo yengqolowa kunye ne-butter-free oil spray
- Iqanda elibiweyo, liphekwe kwi-skillet engekho yentonga kunye ne-spray yokupheka i-fat and free pepper
- 1 ephakathi entsha ipereach
- 1 indebe yekhofi kunye nehafu engenawo-fat and free substitute
Isampula isidlo
- 1 inkomishi yesaladi imifino ene-1 inkomishi izaqathe, ukhukhamba kunye neetamatati
- 2 tbsp i-salad yase-Italian yokugqoka isonka
- I-1 etyunyiwe kunye neengubo zenkukhu ezingenakunqanda
- 1 ngqolowa
- Ubisi 1 ubisi lobisi
- 1 i-apple epholileyo
Isidlo sesidlo
- 1 inkomishi yeembotyi eziluhlaza ezixutywe ngeoli e-mafutha enamafutha angenamafutha aphekiweyo kunye nokupheka omnyama
- I-2/3 indebe ephekwe irayisi edibeneyo ephekwe ngopopu obomvu obomvu kunye nomhluzi we-inkusi ophantsi
- 1 i-salmon fillet e malunga nobukhulu besundu sakho ebhakawa ngejisi lemon, umsila we-sodium ephantsi, kunye nompusi omnyama omnyama
- 1 inkomishi yobisi obumhlophe
- 1 indebe yeerberberries ezicatshiwe
- 2 tbsp yokukhanya okanye i-fat-free free