Funda indlela yokuchonga kunye nokwahlula ukulawula imifuno ye-starchy
Imifuno ilungile kuwe-ihlinzeka ngamavithamini, amaminerali, i-fibre, i-antioxidants, umthamo, ubuninzi bombala, kunye nobunzima. Kukho iintlobo ezimbini zemifuno: imifuno yesitashi, njengezambatho, ingqolowa, kunye nee-peas, kunye nemifuno engekho-starchy , efana ne-broccoli, i-pepper ne-kale.
Ukuba unesifo sikashukela se-Type 2, unokuxelelwa ukuba unciphise imifuno yesitashi.
Oku kungenxa yokuba imifuno enomsila iqukethe ii-carbohydrates ngaphezulu kuneziqhamo ezingekho-starchy kwaye ngenxa yoko, zinokunyusa iishukela zegazi ngokukhawuleza.
Nangona kunjalo, oku akubakhupheli umda ; Kunoko, kufuneka ufunde indlela yokuzichonga kunye neengxenye zokulawula. Unokululalisa nawuphi na onokufuna ukuwuthintela ngokugcina umkhondo wendlela abachaphazela ngayo ushukela wegazi (ngokuvavanya ishukela lakho legazi emva kweeyure ezimbini emva kokutya) kwaye utshintshe ukutya kwakho ngenxa yoko.
Uluhlu lweMifuno yeStarchy
Uluhlu olungezantsi luyimifuno yokupheka isitshalo. Ukuphakama ubukhulu bunama-gramu ayi-15 ye-carbohydrate, i-3 gram yeprotheni kunye nama-khalori angama-80.
Ukuba uyilungiselelo lokubheka amehlo, i-1/2 indebe ilingana nobungakanani besundu sakho. Enye indebe yimalunga nobukhulu becala lakho.
- Beet (1 indebe)
- Iikaroti (1 indebe)
- Ummbi (1/2 indebe okanye 1 cob ephakathi)
- Iifama ezihlaza (1/2 indebe)
- Iiparsnip (1/2 indebe)
- Plantain (1/2 indebe)
- Iphunga (1 indebe)
- Iipatata ezinomsoco (1/2 indebe)
- Taro (1/2 indebe)
- Iifomati eziMhlophe (1 encinci okanye i-1/2 yekomityi edibeneyo, i-1/2 indebe ejikiweyo okanye i-10 ukuya kwi-15 eFries)
- I-Squash yaseBusika, njenge-acorn okanye i-squash yangasemva (~ 3/4 indebe)
- Yams (1/2 indebe)
Kutheni Ufuna Ukubukela INgxenye Yakho Yemifuno Yesitashi
Imifuno ye-Starchy inexabiso elithe xaxa lama-carbohydrate, abantu abanesifo sikashukela abanenkinga yokuxilisa.
Zineenkcukacha eziphezulu ze-glycemic, ezithetha ukuba ziphakamisa iishukela zegazi ngokukhawuleza kunezinye iintlobo zokutya, ezifana neeprotheni kunye nemifuno engekho-starchy.
Ngokuthelekisanayo, ngenye inxalenye, ziphezulu nakwiikhalori ngaphezu kwemifuno engekho isityalo. Oku kubalulekile ukuqwalasela ukuba uzama ukunciphisa umzimba . Ngokomzekelo, i-1/2 indebe yamatibile amazambane afumane iikholori ezingama-70 kunye ne-15 gram ye-carbohydrate, kanti, i-1/2 indebe ye-broccoli ene-steam iqule i-calories ezingama-25 kunye ne-5 gram ye-carbohydrate.
Ngoko ke, ukuba ulandela ukutya okusemgangathweni kwe-carbohydrates okanye ukutya okulawulwa kwe-carbohydrate, uya kufuna ukujonga iziqhamo zakho zemifuno ye-starchy uze uzibale kwisabelo sakho sokutya se-carbohydrates.
Gcina iso kwiCarbohydrate Counts and Size Portion
Ukukhonza okuqhelekileyo kwemifuno yesitashi (malunga ne-15 gram ye-carbohydrate) malunga ne-1/2 indebe ephekwe (ubukhulu bemigqomo yekhompyutheni) okanye malunga ne-1/4 yesitya sakho (ipiliti ye-9 intshi). Kuxhomekeke kwiingaphi i-carbohydrate enqunywe ngesidlo, unokulawula izigaba zakho ngokufanelekileyo. Ngokomzekelo, ukuba udla ukutya okutya okutyiweyo kwidlo sakusihlwa kwaye kufuneka udle igramu ze-carbohydrate ngeesilwanyana ezingama-30, ungaba nekomityi enye yengqolowa ephekiweyo yokutya.
Enye indlela efanelekileyo yokulawula iziqephu ngaphandle kokubala i-carbohydrates kwigrama kukusebenzisa indlela yeplate. Ukuze wenze njalo, gcina imifuno yakho yesitashi ukuya kwi-1/4 yakho iplate uze ugcwalise 1/2 isitya sakho kunye nemifuno engekho-starchy (isaladi, isipinashi, i-broccoli, i-pepper, i-anyanisi, amakhowe, njl. I-1/4 eseleyo yeplate yakho kufuneka inikezelwe kwiiprotheni-amaqanda, amaqanda abamhlophe, inkukhu enyama emhlophe, i-turkey, ingulube, intlanzi, inyama yenkomo, i-tofu, njl.
Khetha Iingqinamba eziPheleleyo zeMifuno yeStarchy
Enye yeemifuno ezithandwa kakhulu kwi-American food is a mazambane, kwaye idla ngohlobo lwefries zaseFransi okanye ii-potato chips.
Ezi zikhethi zokutya aziyiyona inguqu enempilo yeepatato, njengoko zizityebi ngeekhalori, ioli egcweleyo kunye ne-sodium.
Ukuze ugweme iikhalori ezongezelelweyo kunye namafutha, khetha imifuno ye-starchy elungiselelwe ngokufanelekileyo, njengokotyiweyo, i-roasted, okanye i-steamed versions. Ngokomzekelo, utshintshe amafries akho aseFransi ngeezambatho ezibisiweyo okanye ezibhakiweyo, okanye uzame i-squash yangasese. Xa kunesabelo kunye nokuphekwe ngokufanelekileyo, imifuno yesitashi ingaba ukutya okunempilo njengoko izityebi kuma-antioxidants, iivithamini, iimaminerali kunye nokuzalisa i-fiber.
ILizwi
Yidla iintlobo ezahlukeneyo zezityalo kunye nemifuno yempilo kunye nobomi obude. Ukuba une-Type 2 yeswekile okanye ufuna ukuguqula umxholo wakho we-carbohydrates ukulahleka kwesisindo okanye esinye isizathu esithile, ungadla imifuno yesitashi. Into ebalulekileyo ekufuneka ithathelwe ingqalelo yindlela ekulungele ngayo kunye nemali oyityayo. Ukukhetha isahlulo esilawulwayo semifuno ye-starchy ebhakabhileyo, ebisikiweyo, okanye ekhwebuweyo, umzekelo, unokunyusa iphrofayili yakho yokutya ngaphandle kokuyekethisa ishukela okanye isisindo segazi.
> Imithombo:
> I-American Diabetes Association. Iingqolowa kunye nemifuno yeStarchy
> I-American Diabetes Association. Yakha i-Plate Yakho