Ukutya Okunceda Ukulawula Igazi Lakho I-Sugar
Ukutya okukhululekile kuye kwaba yinxalenye ebalulekileyo yoluhlu lwenkqubo yokutshintshiswana ngeswekile, okwenza abantu abanesifo sikashukela badle ngokufanelekileyo xa belawula iswekile yegazi . "Ukutya kwamahhala" yilezo zokutya okanye iziphuzo ezinama-calori angaphantsi kwama-20 ngokukhonza kwaye zingekho ngaphezu kwe-5 grams ye- carbohydrate nganye. Zibalelwa ukuba zikhululekile ngenxa yokuba ungadla ngokuphindwe kathathu ngosuku ngemali efanelekileyo ngaphandle kokuphakamisa kakhulu iswekile yegazi .
Nantsi isampulu sezinto zokutya zamahhala ezifumaneka ngodidi:
Imifuno
- I-Asparagus, iphekwe
- Ubhontshisi, uhlaza, upheke
- Broccoli, iphekwe
- Isileri
- Netyhukhamba
- I-Lettuce, iceberg
- ImiNquma, evuthiweyo
- Peppers, ebomvu ebomvu
- Radishes
- Amaqhekeza (i-anyanisi eluhlaza)
- Isipinashi, siphekwe
- Utamatisi
- Ijusi leTamatato
I ziqhamo
- Ukuxhaswa
- Raspberries
- Ierberberries
Nuts
- NamaMacadamia
- Pecans
Amaqanda kunye neMveliso
- Butter
- I-Cheese, i-cheddar
- Ushizi, iSwitzerland
- Icwambu lesonka samasi
- I-Cottage cheese, i-2% yobisi
- Amaqanda
- Isiqingatha nesiqingatha
- IMayonnaise
- Ubisi, i-1% yobisi be-milkfat, bongeze i-solids
- Soy ubisi
- I-yogurt, i-plain, ubisi wonke
Utywala
- Ikhofi (ngaphandle kwekhefu okanye ishukela)
- I-Tea (ngaphandle kobisi okanye iswekile)
- Amanzi
Ukukhonza Ubungakanani bokutya
Zibalele ukutya okubini kuphela ngosuku. Musani nosh ngalo lonke usuku, nidle ukutya ngexesha lokumisela phakathi kokutya ukuze i-snack yakho ingasonakalisi isondlo sakho kwaye ingeze isondlo sokutya kwansuku zonke. Jonga ngezantsi kwi-American Diabetes Associations kunye ne-5 grams ye-carbohydrate:
- 15 iilumondi
- 3 izilwanyana zeselperia + 1 isipuni sebhotela
- 5 izaqathe zentsana
- 5 i-tomate cherry + i-ranch yokugqoka i-ranch yokugqoka
- 1 iqanda elibi
- 1 inkomishi iicucumber tincetu + i-ranch yokugqoka i-ranch yokugqoka
- ΒΌ indebe ye-blueberries
- 1 inkomishi yesaladi imifuno + 1/2 indebe yekicikisi edikiweyo + i-viniga neoli
- 1 indebe ye-popcorn ekhanyayo
- 2 abaculi be-saltine
- I-crackers ye-goldfish
- Iqhekeza eli-1 lomtya ushicile
- 8 imifuno eluhlaza
- 2 isipuni sepukeni okanye imbewu yeesame
- I-avocado yonke (~ 4 g.).
Ukudala isidlo sakho malunga nokutya okuninzi
Ukutya okukhululekile kunokudliwa ngokumodareyitha. Hlanganisa ukutya okungafaniyo ukuya kathathu ngosuku kwaye wongeze ukukhonza kwisidlo ngasinye. Ukuthintela ukunyuka kwishukela yegazi, thintela ukutya yonke into emithathu yokutya okukhululekile kwisidlo esifanayo. Endaweni yoko, yidla ukukhonza omnye kokutya okukhululekileyo ngexesha lokutya okanye ukutya.
- Ulawulo lweNgxenye - Yazi ubungakanani obufanelekileyo bokutya kokutya okukhululekile njengoko kubalulekile ukugcina kakuhle ngaphakathi kwama-calorie angama-20 kwaye ngaphantsi kwe-5 grams ye-carbohydrate. Into eninzi nayiphi na into ayilungileyo.
- Ngamnye Ngamnye-Musa ukugqitha ngaphezu kokutya kwamahhala. Cwangcisa phambili uze ukhethe ukutya okukhululekileyo kwisidlo ngasinye okanye ixesha lokutya.
Imithombo:
Umbutho waseMelika Dietetic. Utshintshulwa uluhlu lweSwekile.
Diettic Exchange Diet. Drugs.com.