Ukuqala indlela entsha yokutya kunokuba ngumngeni. Ngokuqhelekileyo kubandakanya ukuvavanya nokutshintsha indlela ocinga ngayo ngokutya ngokupheleleyo, kwaye utshintsho olungaphelelanga nje kuphela oko udlayo, kodwa nemikhwa yokuziphatha yakho, njengento yokuthenga ukutya, ukulungiselela ukutya kunye nokutya kwiivenkile.
Kwakhona, ukuba upheka intsapho yakho, unokufumana ukuchasana nezingane okanye iqabane lakho ukuba abafuni ukuzama ukutya okutsha.
Kodwa xa utshintshela kwisondlo se- glycemic index (GI) , akudingeki ukuba uphonsa ngokupheleleyo indlela yakho yokutya. Kunoko, le ndlela yokutya iquka ukukhetha ukutya okunomsoco kodwa nokuba ne-GI ephantsi (uhlobo lwe-carbohydrate engaphakamisi iswekile yegazi kunye nokutya kunye ne-GI ephezulu).
Ngokomzekelo, xa kuziwa kukutya isiqhamo sesithelo, ukhetha i-apula phezu kwebhanana okanye inaninjana (zombini ene-GI ephezulu) ilungile.
Ezi zikhetho ezine ezilula, eziphantsi kwe-GI zokutya kwasekuseni onokuzisebenzisa-ezikhethiweyo zokukhetha kwasekuseni ziza kugcina iqondo lakho lokushukela egazini lizinzile, ngeli xesha likunika amandla ofuna ukuqhubela phambili nangosuku lwakho.
Oatmeal
Xa kuziwa kwi-oatmeal, uqala ukufuna ukuqinisekisa ukuba uthenge uhlobo olufanelekileyo. Ngamanye amagama, unamathele kwi-oats epheleleyo okanye i-oats ye-steel cut, njengoko iphantsi kwi-GI, kanti i-oats esheshayo ihlambulukile kwaye ihlala iphakamileyo kwi-GI.
Ukunika i-oatmeal ip of flavour kunye nezondlo ezongezelelweyo, zama ukuhlawula i-oatmeal yakho kunye nesityalo esincinane se-GI, njengama-apula, ipayipi, okanye iipereya.
Ungongeza kwakhona kwiprotheni ngokuxuba kwinxalenye encinci ye-almond okanye i-pecans. Ukugqitywa kokugqibela kwenyameko, yongeza i-splash ye-vanilla ecocekileyo kunye ne-dash ye-sinamon (gwema ukongeza nayiphi ishukela ebomvu, ujusi, okanye isiraphu ye-maple).
Amaqanda
Izikhokelo Zesidlo sabaseMerika zikhuthaza ukuba sidle amaqanda ngaphandle kokukhathazeka nge-cholesterol.
Amaqanda aphakamileyo kwiprotheni kwaye i-yolk iqulethe i-omega-3 i-fat-healthy healthy oil to help fight the inflammation.
Inxalenye enkulu malunga nokutya amaqanda kukuba angenziwa ngeendlela ezahlukeneyo (ukuze ungakhathazeki ngokutya into efanayo yonke imihla). Ngokomzekelo, unokuqhayisa amaqanda, ubhaka, okanye ubilise.
Kwakhona ingcamango enhle yokongeza kwimifuno kumaqanda akho ukuze ukwandise i- antioxidant- intake-kwaye ungabi neentloni xa kudibana nokudibanisa imifuno. Enye inhlanganisela enomdla kunye eyaziwayo yi-mushroom, anyanisi, kunye neetamatato eziqoshiwe. Xa udibanisa imifuno kunye namaqanda akho, qalisa ukupheka imifuno yakho entlungu, kwaye wongeza amaqanda akho kunye nokuhlambalaza.
Ungenza kwakhona i-frittata echaza endaweni yokugxotha amaqanda ngqo kwimifuno yakho, faka i-pan (qinisekisa ukuba usebenzisa i-oven-ekhuselekileyo) ngaphantsi kwe-broiler ehamba phambili ngaphambi kwemizuzu embalwa de kubekwe amaqanda.
Enye indlela yokwenza i-potato ishi. Ukwenza oku, okokuqala, gweba ezinye iigrafu ezinjenge-pepper kunye no-anyanisi kwaye ususe kwixabiso elincinane lomnqumo okanye ioli ye-canola. Okwangoku, cube iifatate zakho ezinomsoco kwaye ususe epanini ehlukeneyo. Xa iifatate zenziwe, ziphosa kunye neeflogi zakho uze ungeze ityuwa kunye nepepper ukuze unambitha.
Ukutya isidlo sakusasa
Khumbula, akudingeki ukuba ube nokutya kwasekuseni ekudleni kwasekuseni.
Zama ukutshisa iimbotyi ezimnyama (ukusetyenziswa kakuhle kwezinto eziseleyo) kwaye uzibeke ecaleni lamagqabi atyebile kunye ne-salsa kunye ne-cheddar cheese encinane. Ezinye izikhetho ze-GI zexesha lokutya ziquka:
- Izambane eliswiti
- IPasta
- Umbona
- Ubhontshisi beLima
- Iifama
- Lentils
Smoothies
I-Smoothies yindlela enkulu yokufaka isiqhamo kunye nemifuno, njenge-kale, isipinashi , okanye i-avocado. Ukwenza isithelo se-smoothie, shenxisa i-blender yakho, yongeza isiseko esinjenge-coconut water, i-almondi okanye ubisi lwekakhukhunathi, uze uthele indebe yesithelo sakho ozithandayo, njengama-strawberries atyunyiwe, i-nectarines, okanye i-apricots. Unokuqwalasela ukongeza iprotheni yefowuni, imbewu kunye nebhokisi ibhotela njengebhokisi le-almond okanye ibhotela ye-peanut ukuze uthole amafutha athile kunye neeprotheni.
ILizwi
Mhlawumbi enye yeenguqu ezinzima kakhulu ukunamathela kwisondlo sokutya se-glycemic index iya kuphelisa loo mveliso yokudla kwasekuseni, njengokutya okutya kwasekuseni, i-pastries, i-donuts, i-waffles efriziwe kunye neengxowa ze-delivers. Oku kuthetha ukuba kuya kufuneka ucebe phambili kancane, mhlawumbi uvuka ngokukhawuleza ukuze uqinisekise ukuba unelungelo lokutya ukutya kwasekuseni okunokulinganisela, okunempilo.
Iindaba ezilungileyo kukuba uninzi lweziphakamiso zingentla zingenziwa ngaphambi okanye zenziwe ngaphambi kwexesha ukuze ungayi kuphinda uphelelwe ukuma kwakho okudala.
> Imithombo:
> I-American Diabetes Association. (2014). Inkcazo yeGlycemic kunye nesifo sikashukela.
> Augustin LS et al. Inkcazo yeGlycemic, umthwalo we-glycemic and response glycemic: INgqungquthela yeSingqungquthela yeSingqungquthela yeSizwe evela kwi-International Consortium Quality (ICQC) yeCarbohydrate. I-Metab Cardiovasc Dis. 2015 Sep; 25 (9): 795-815.