Enye yezinto ezincinci zam intando zixelela izigulane zam ukuba ungadli. Ndiyakuthanda ukugxila kwizinto ezintle kwaye ndifundise izigulane zam malunga nezidlo zokutya ezinokutya . Kodwa, ngezikhathi ezithile, ndifumanisa ukuba abanye abantu bayabulela xa batyelwa ukuba ukutya okuthile "kuphelelwe umda." Iintlobo zokutya endiya kubona "ukucima umda" kunokumangalisa ngenxa yokuba abantu bacinga ukuba unempilweni ayinakuhlala yinto ekhethekileyo.
Ezinye zezi zokutya zicacile kuba ziqukethe iishukela ezongezelelweyo - umzekelo, iiponti, i-cookies, i-soda, njl. Ezinye ukutya okufuneka uziphephe kuzo ukutya okunotye kwi-carbohydrate kunye / okanye iswekile ngefayibrari encinci, kunye nalabo abangenasondlo (iivithamini kunye neemaminerali). Nazi ezinye izibonelo:
Bagle Bagle
Nangona lolu hlobo lwe-bagel lugcwele ingqolowa, oko akuthethi ukuba kunamakhebo-carbodidi ambalwa kunokuba umlingani omhlophe. I-bagel enye ilingana nokutya malunga ne-4-6 yeetyintsi zesonka, oku kuthetha ukuba i- carbohydrate eninzi kakhulu kwaye inokuphakamisa ushukela wegazi . Ama-Bagels asweleka ekuzaliseni i-fiber kunye neprotheni. Ngoko ke, mhlawumbi ulambile emva kweeyure ezimbalwa emva kokutya enye enokuchaphazela kakubi igazi lakho noshukela.
- Ukwenza oku kube yimpilo, khetha isigqibo sokutya i-1/2 (ukukhutshwa ngaphandle) kwaye phezulu kwayo kuya kubalwa abamhlophe beqanda kunye nemifuno ozikhethile. Indibaniso yam intandokazi ngama-3 amaqanda abamhlophe ane-1/3 avocado, kunye ne-1/2 indebe isipinashi - oku kwandisa iphrotheni, i-fibre kunye namafutha enempilo. Ezinye iiprogram zibonisa ukuba iprotheni ephezulu, ephakamileyo, isidlo sasekuseni seoli ephezulu kunokunceda ukunciphisa i-HgbA1c.
I-Wheat Pretzels
I-pretzels yengqolowa yonke ibonakala ngathi ikhethekileyo ngenxa yokuba inokolweni ingqolowa, kodwa i-pretzels ityebile kwi-sodium kunye nokungabi nondla. Omnye okhonza ubusi be-pretzels yengqolowa uza kukuhlawula i-calories eziyi-110, i-1 g ye-fat, i-0mg ye-sodium, i-24 g ye-carbohydrate, i-1 g i-fib ne-3 g protein. I-Pretzels nayo ine-index ephezulu ye-glycemic engathintela ukulawulwa kweswekile.
I-American Diabetes Association iphakamisa ukuba ukutshintsha indawo yokutya ye-glycemic index ye-index ye-glycemic food index ingaphakamisa ukulawulwa kweshukela kwegazi.
- Xa ukhetha i-snack kuyona nto ingcono ukhethe ukutya okunotye kwifiber kunye neprotheni. Umzekelo: i-apula enebhokisi ye-peanut okanye i-carrots ene-hummus. Ukufumana amanye amathiphu ekutyeni: Zonke malunga nokutywala kunye nohlobo lwe-2 lwesifo sikashukela
- 20 Ukunyuselwa kwamaColori angama-200 okanye ngaphantsi
Iziqhamo ezomileyo (nangona zingaphendulwanga)
Iziqhamo ezomileyo, ngokukodwa izityalo ezomileyo ezigqutywe nge-yogurt, ushokolethi, okanye enye into enothekayo ilayishwa ishukela isabelo esincinci. Ngenxa yokuba izityalo ezomileyo zikhutshwa, ukukhonza kuncinci kakhulu. Omnye okhonza amadiliya omabini kuphela iipunipoon.
- Xa kunokwenzeka, kukulungele ukutya isiqhamo sonke kwaye unciphise izigaba zakho malunga ne-2-3 max ngosuku. Funda indlela yokufaka isiqhamo kwisicwangciso sakho sokutya: Ndingadla izithelo xa ndineSifo sikashukela?
Margarine
Hayi yonke i-margarine eyenziwe ilinganayo. Injongo yeargarini kukunciphisa amafutha kunye neekhalori ezizalisiweyo. Nangona kunjalo, i-margarine isasazeka iyenziwe ngeoli ekhethiweyo (i-fat fat). Gwema i-fat fat ngoba yenza ngokufanayo namafutha amaninzi.
- Xa ukhetha iargarini, qi ni sekise ukuba ufunde iilebula. Ukuba iileyibhile ziluhlu "i-hydrogenated okanye i-oyile yenziwe nge-hydrogen" kufuneka uyiphephe. Nenjongo yokusasaza isonka esipheleleyo esineentliziyo ezinempilo ezinjenge-hummus, avocado, ne-butter butter.
> Imithombo
> Rabinovitz, HR, uBoaz, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. > kunye > Wainstein, J. (2013), Ibhulakufesi enkulu ebutyebi kwiiprotheni kunye namafutha iphucula ulawulo lwe-glycemic ngohlobo lwe-2 lwe-diabetics. Ukunyanya. i-doi: 10.1002 / oby.20654
> I-American Diabetes Association. Inkcazo yeGlycemic kunye nesifo sikashukela. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html