Ngoku ukuba ufumene ukuba unesifo sikashukela se-type 2 mhlawumbi uyazi ukuba i-carbohydrates yi-macronutrient eyimpembelelo yegazi. Ukuba uyidla i-carbohydrate yokutya-i-pizza, ipasta, ilayisi, i-bagels kunye neesekese-ukukhawuleza kuphela ezi ntlobo zokutya kunokukunceda ukunciphisa isishu zegazi kunye nokwehlisa umzimba.
Kodwa, umbuzo usalokhu uthi, "Ndilungiselela njani ukutya okunesondlo?" Kukho izinto ofuna ukuyiqwalasela xa udibanisa ukutya okunempilo- into yokupheka kunye nokutya okungakanani.
Xa ulungiselela ukutya, indlela elula yokupakisha kuzo zonke izondlo zakho ngaphandle kokuba uziqhube uziqhenqa ukuzenza isetyenzisi .
Indlela yeplatheni yindlela ephezulu yokulawula isahlulo kwaye ihlula i-plate yakho ibe ngamacandelo amathathu ukuze uzalise i-carbohydrates enempilo, eneeprotheyini, kunye namafutha enempilo. Ingcamango yokuba isiqingatha seplate yakho igcwele imifuno engekho-starchy, ikota yesitya sakho iprotheni ephilileyo, kwaye enye ikota yeplate yakho yinto enzima, i-carbohydrate egciniweyo. Kufuneka uzame ukufumana amanqatha amaninzi apho.
Imifuno engekho-Starchy
Enye yezinto ezibalulekileyo zokutya xa uzama ukunciphisa umzimba kunye nokuphucula iishukela zakho zegazi ayikho imifuno engagcini. Imifuno engekho-starchy inikezela ivolumu , i-fiber, amanzi, iivithamini kunye neemaminerali. Ukuyilayisha phezu kwabo kuya kunceda ukuba ukutya kwakho kucebise kwi-flavour, umbala, kwaye, ngokubalulekileyo, kunokukunceda uzive ugcwele ngokukhawuleza. Nenjongo yokwenza isiqingatha seplasti yakho engekho imifuno yesitashi.
Ungakwazi ukuzithenga zitsha okanye ziqhenqele; bobabini banempilo efanayo.
Xa ulungiselela le mifuno, ungasebenzisa imifuno emitsha okanye eyomileyo ukuze uyigwebe okanye uyibhawule. Hlanganisa amanqatha, njengamafutha omnquma, kwi-flavour kunye nezondlo ezingenagqabha. I-Fat iyanceda kwaye iyakunceda uzive ugcwele. Ucwaningo luye lwabonisa ukuba ukwandisa ukutya kwakho kwamafutha angatshatkiweyo kunokuphucula iipilids zakho.
Unokugcoba, ubhaka, kunye neenkwenkwezi zonyaka kunye neengca zetyuwa, i-garlic, okanye ipepper.
Ukuba ukuchithwa kuyinkathazo ngenxa yexesha, unako ukuthenga imifuno yangaphambi kokunqunywe, kodwa ibiza kakhulu. Ukuba uneshedyuli ephezulu kakhulu, akukho nto iphosakeleyo ngokuthatha isikhwama seqhekeza seembotyi kunye nokubeka epanini ngamanzi amancinci kunye neoli yeoli. Ukuba ufuna iindlela zokupheka okanye iingcamango, khangela iiNkqubo zoLiso, iincwadi zokuPhepha kunye neZidlo zokuTya .
Iprotheni
Umthombo wakho weprotheni uyindawo ebaluleke kakhulu yesidlo sakho. Iprotheni inceda ukugcina ugcwele, uncedo ekuvuseleleni isistim somzimba wakho, kunye nokwakha nokulungisa izicubu. Ngamanqatha kunye ne-carbohydrate, iprotheni yenye enye i-macronutrient efunekayo umzimba. Iqukethe ii-carbohydrates zero ukuze akudingeki ukuba wenze iprotheni yakho kwisabelo sakho se-carbohydrate.
Inxalenye ebaluleke kakhulu ekukhetheni umthombo wakho weprotheni ukuzama ukukhetha imithombo yamaphrotheni enqatha okanye ephantsi. Ukutya kweeprotheyini eziphezulu ze-fat like sausage kunye nebhekoni ziphezulu kwiekorikhi ezinokuthintela ukulahleka kwesisindo. Abanye abantu abanesifo sikashukela bakholelwa ekudleni isondlo se-carbohydrates ephantsi kakhulu esityebi kwiprotheni. Nangona uphando oluthile lubonise ukuba ukutya amafutha aphezulu, iprotheni ephezulu yokutya kunokunceda ukunciphisa ushukela wegazi, kufuneka uxoxe nale ngqirha ngaphambi kokuba uqale olu hlobo lokutya.
Ukutya okujolise ekupheliseni isondlo esisodwa akuqhelekanga ukusebenza ixesha elide. Uninzi lwabantu abanesifo sikashukela benza ngcono xa bekhetha imithombo yamaprotheni ephilileyo njengenkukhu enyama emhlophe, intlanzi, i-turkey, inyama yengulube, inyama yenkomo, okanye i-tofu. Ukuba ungumhlaza usenokulandela isondlo seswekile kwaye uphumelele. Nenjongo yokugcina iprotheni yakho malunga nekota yesitya sakho okanye malunga nee-ounces ezintathu.
Akukho bukhulu bomntu obufanayo-konke xa kuziwa ekudleni okunempilo. Abantu abaninzi bafuna iindawo ezininzi. Xoxa ngalokhu kunye nesondlo sakho okanye umfundisi wesifo sikashukela .
Enye into ekufuneka uyiqwalasele malunga neprotheni yindlela ekulungele ngayo.
Izindlela zokupheka eziphilileyo ziquka ukugcoba, ukupheka, ukucosa, ukutshisa, kunye nokuzingela. Zama ukuthintela iprotheni yokucima okanye iplasti enexabiso elikhulu lamanqatha. Oku kunokufaka isandla kwi-calorie engaphezulu kunye nokuthintela ukulahleka kwesisindo.
Fat
Sidinga amanqatha ekudleni kwethu. I-fat is macronutrient yesithathu kwaye inika umzimba amandla kwaye isekela ukukhula kweseli. Amafutha anceda ukufumana amavithamini anelumncuba ezinjenge-vitamin A, D, E, ne-K. Ii-acidium eziphambili ze-fatty ezifana ne-omega-6 kunye ne-omega-3 zibalulekile kwizakhiwo zeembrane kwaye zinika umthombo wamandla. I-omega-3 i-polyunsaturated fatty acids i-long-chain-chain ingasebenzisa kwakhona iziphumo ezichasayo. Ezinye izifundo zize zicebise ukuba ukwandisa i-omega-3 njenge-EPA kunye ne-DHA inokunceda abantu abane-type 2 yeswekile, ngakumbi abo bane-triglycerides ephakamileyo.
Kutsha nje ukuxutyushwa ukuba okanye akufuneki ukuba sibukele ukutyeba kwethu okuninzi okuninzi njengoko sasiyicinga-ibhotela kunye namaqanda kunokwenzeka ukuba zilungele ukutya. Ezinye izifundo, nangona kunjalo, zibonisa ukuba ubuninzi beoli abubalulekanga njengobunzima beoli kunye nokuba kufuneka sidle amafutha amaninzi angagqithwanga, njengeentlanzi ezinamanqatha, iinantambo, imbewu kunye ne-avocado. Ngemiyalezo edibeneyo, ukutya yonke into ngokumodareyitha ngokuqhelekileyo ibhetri yakho ibhetele.
Ngenxa yokuba ifuthe iqulethe ii-calories ezidlula i-carbohydrates kunye neprotheni, kufuneka ubukele iindawo zakho, ngakumbi ukuba uzama ukunciphisa umzimba. Nenjongo yokongeza umthombo wempiliso enempilo kuzo zonke izidlo zakho-kuya kukugcina uzele kwaye ungeze izondlo kunye nevumba. Alos, qiniseka ukufunda iilebula xa kuziwa kwizinto ezifana nebhotela ibhotela, ibhotela, iminquma, ioli, kunye nezinye ukutya ezinama-multiple servings-zama ukunamathela komnye.
I-carbohydrate
Isisombululo esibalulekileyo kunazo zonke ekulawuleni ushukela wegazi yi-carbohydrates. Ngokuchasene noko abantu bathi, sidinga i-carbohydrates. I-carbohydrates inikezela umzimba ngamandla kwaye iza kwiifom ezilula, ezaziwa njenge-ushukela (i-glucose), kunye neefom eziyinkimbinkimbi, ezinjengeenkomfa kunye ne-fiber.
Ukuba i-carbohydrates iyakudla, i-glucose eyongezelelweyo igcinwe njengamafutha. Ukuba abantu abanesifo sikashukela badla i-carbohydrates, i-sugar sugars iphuma. Ngokuhamba kwexesha, iishukela zegazi eziphakamileyo zingonakalisa amehlo, intliziyo, iintso kunye neenyawo. Xa ubeka isicwangciso sesidlo seswekile, kubalulekile ukucinga malunga nohlobo kunye nobungakanani be-carbohydrate. Yaye xa ulungisa ukutya, i-carbohydrates kufuneka ihlale malunga nekota yesitya sakho. Uninzi lwabantu lunokufumana malunga nama-45g we-carbohydrate ngomgubo, kodwa oku kuxhomekeka kwiimeko ezahlukeneyo. Qhagamshelana nomncedisi wakho okanye umfundisi wesifo sikashukela ngaphezu kokuqwalasela oku kulandelayo:
- Gwema i-carbohydrates ecocekileyo njengejusi, i-soda, iilekese, i-cookies, iigwele, i-candy, isonka esimhlophe, i-pasta emhlophe kunye nelayisi emhlophe. Ezi ntlobo ze-carbohydrate zinika ukutya okuncinci kwaye zingenza ukuba ushukela wegazi uphuthuke ngokukhawuleza.
- Khetha i-carbohydrate ecebileyo njenge- grains , i-100% yesonka esininzi isonka, i-oatmeal, i-quinoa, ibhali, i-bulgar, irayisi ebomvu, iimbotyi kunye nemifuno e-starchy efana namazambane. Gcina isabelo sakho malunga nento eyodwa. Funda amalebula uze ugcine izabelo malunga nokukhonza omnye.
- Ezinye i-carbohydrate enempilo ziquka iimveliso zobisi, ezifana ne-yogurt yogric kunye nobisi oluncinci be-fat. Funda amaleyibhile kwaye ugcine i-servings yakho kwisahlulo esinye ngexesha elilodwa. Ungadla ngokuphindwe kabini ukuya kwiintathu zemihlaba yobisi imihla ngemihla. Ukuba awuyithandi ubisi kwaye unqume ukukhetha i-soy, i-almond, okanye ezinye iintlobo zobisi, funda iilebula. Ezinye zezi zokutya ziqulethe i-carbohydrate encinci.
- Khetha iziqhamo zonke njengeipulo, iipereyi kunye namajikijolo. Isixa sesityalo esiyidlayo kufuneka silinganiselwe imihla ngemihla. Gcina i-servings yakho malunga neyesibini ukuya kweyesithathu ngosuku. Kukho iziqhamo ezithile onokufuna ukuziphepha, njengeziqhamo ezomileyo, amagilebhisi kunye nama cherry. Ezi ntlobo zingenza ukuba ushukela wegazi ukhuphuke ngokukhawuleza kunabanye.
Ngaba Omnye Uthi Dessert?
Ngelixa abaninzi abantu abalambileyo emva kokutya, banqwenela into enhle. Ukuba kufuneka ube ne-dessert, zama ukugcina kuma-khalori angama-100. I-dessert ayifuni ukuba yi-apula pie kunye ne-ayisikrimu ngexesha lonke, ingaba sisiqhamo esincinci okanye i-yogurt ekhethiweyo.
Ukuba ufumanisa ukuba iishukela zegazi lakho ziphakame ekuseni, usenokufuneka ulahle i-dessert yakho okanye udibanise kwisidlo sakho kwisidlo esiphambili sokutya isitashi esingaphantsi kokutya. Cinga ukuba uphatha amaxesha ambalwa ngeveki endaweni yobusuku bonke. Ukuba udla isidlo sakusihlwa , funda iziphakamiso zokuphula le mkhuba. Uya kuvuyela iziphumo-ungakwazi ukunciphisa umzimba, ukunciphisa ushukela wegazi, ukulala kangcono, nokuphucula amandla.
ILizwi
Ukucwangciswa kokutya kunokubonakala kunzima xa ungaqhelekanga ukulungiselela ukutya kwakho. Kodwa akunakwenzeka. Ukuba uquka ezinye iiprotheyini, i-fat, kunye ne-carbohydrate enempilo kwisidlo ngasinye, unokukhawuleza ungene kwisigqi kwaye uqale ukucwangcisa ukutya kwakho kwansuku zonke.
Cinga utyalo-mali kwincwadi, insiza, okanye kwi-line-resource resources zokupheka okanye iingcebiso zokupheka. Gcina kulula kwaye ucinge ngeplate yakho. Ukwenza ukutya ekhaya kuthetha ukuba unokulawula ngaphezulu izithako, imali kunye neekhalori.
> Imithombo:
> Gebel, Erika. Indlela umzimba osebenzisa ngayo i-Carbohydrate, iiprotheni kunye namafutha. Umbutho weSwekile waseMelika. http://www.diabetesforecast.org/2011/mar/how-the-body-uses-carbohydrates-proteins-and-fats.html.
> Linus Pauling Institute. I-Acids Fatty Acids. http://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids.