Ukutya kwasekuseni, ingakumbi ukuba unesifo sikashukela, okanye ukuzama ukunciphisa umzimba kubalulekile. Kodwa, ukwenza isigqibo malunga noko kukutya kunokuba kubi. Ngaba kufuneka udle i-fat fat-low, i-low-carbohydrate, ukutshintsha indawo? Ukuba nesicwangciso sinokukunceda ugcine ixesha kwaye ukhusele ukuba wenze ukhetho olubi.
Izifundo zibonise ukuba ukutya i-protein ekhudlwana, ephezulu kunye nephakamileyo yeprotheyini kunokusinceda ukunciphisa ushukela wegazi kunye nobunzima.
Esi sizathu sokuba le zihlobo zokukhetha kwasekuseni ziphantsi kwi-carbohydrate. Abanye abantu abanesifo sikashukela bafumana iishukela eziphezulu zegazi ekuseni ngoba isibindi siphula ushukela ngobusuku kwaye iiseli ziyakwazi ukumelana ne-insulin ngeli xesha.
Kwakhona, uphando lubonise ukuba iishukela zegazi zivame ukuphakama emva kokutya kwasekuseni, zihlandlo ezimbini ziphezulu kunemva kokuhlwa kwasemini. I-post post prandial (emva kokutya) i-sugar sugars ingabangela iinqwenebo ze-carbohydrate ngoba, esikhundleni sokusebenzisa ushukela othungayo, kusele kumlambo wegazi kunye nomzimba ucinga ukuba kufuneka udle ishukela (okanye i-carbohydrate) ukuze uzinze. Olunye uphando lufumene ukuba abantu abadala abasempilweni abadla umgangatho osemgangathweni wama-50 g we-carbohydrate (umzekelo, i-3/4 indebe yokutya i-1 inkomishi yobisi kunye ne-banki ye-1/2) yayineyona ntlanzi ephezulu ye-glucose (ushukela) emva kokutya kwasekuseni, ngokumodareyitha emva kokutya.
Mhlawumbi le sizathu esihle sokuzama isidlo sakusasa se-carbohydrate.
Kuyafaneleka ukudubula. Ngoko, umjelo weengxowa , i- cereal, i-muffins, kunye ne-pancake, kwaye uzame enye yalezi zikhefu zokutya kwasekuseni.
I-Omelet Egg Vegetable okanye i-Scramble Egg
Unokuphosa nayiphi na into kwi-omelet. Ukusebenzisa imifuno eseleyo ukususela ngobusuku obuphambili kuyindlela enkulu yokwandisa isondlo sakho, ukukhusela ukukhutshwa, kunye nokwandisa umxholo wakho wefayili ukukunceda uhlale ugcwele.
Imifuno etyongweyo idibanisa kakuhle kunye nobumnandi kwi-omelet.
- 1 inkomishi yemifuno etyongweyo (eshiye i-eggplant, i-pepper, ne-anyanisi, ihluma e-Brussel okanye i-asparagus) okanye nayiphi na into enayo)
- 1 i-yolk yeqanda kunye ne-2 emhlophe abamhlophe
- 2 isipuni seParmesan
- 1 indebe ye-melon okanye i-berries
Imiyalelo:
- Ukutshisa i-pan engekho yentonga kwi-heat ephakathi.
- I-pan yembatho kunye ne-1 teaspoon yeoli yeoli etyhidiweyo kwaye usule ucoce ngephepha elithile lephepha (ufuna amafutha okwaneleyo ukuze amaqanda angabambeleli)
- Thela abamhlophe beqanda.
- Ngaphantsi utyhoboze umgca omnye weqanda ube phakathi kwepen, ngelixa ujikeleza i-pan ukuze uvumele iqanda eliseliyo liqhume ngaphantsi. Phinda kwakhona kwezinye iindawo, kude kubekho ikhefu elisele.
- Flip amaqanda abamhlophe kwaye upheke kude kubekho iqanda elingasuki.
- Yongeza imifuno etyongwe kunye noshizi, uze uphakamise umgca omnye weqanda uze uyixoqe ngaphesheya, ukwenzela ukuba imida ibheke phezulu. Pheka uze uphekwe, akufanele kube yimpumelelo. Ungayifaka xa uyifunayo.
- Khangela izithelo ezintsha.
Ulwazi lwezondlo: i-300 calories, i-9.5 g yeoli, i-1.5 g i-fat fat, i-120 mg ye-sodium, i-25 g i-carbohydrate, i-14 g ishukela, i-7 g i-fiber, i-18 g iprotheni
Yogurt yamandla okanye iCottage Cheese Parfait
Yitsho igranola kunye neziqhamo ezinonophelo, kwaye usebenzise i-yogurt e-fat yogesi ephantsi (equkethe i-carbohydrate engaphantsi kunye neeprotheyini ezingaphezulu kune-yogurt eqhelekileyo) kunye neziqhamo ezintsha okanye eziqingqiweyo zeprotheni ephakamileyo, i-fiber ephezulu, ukutya kwasekuseni okwanelisayo.
Phezulu ngamantongomane aqhotyoshelwe ukutyumba, ukunambitha, iiprotheyini kunye namafutha enempilo. Esi sakusihlwa sisilula kwaye sinelisekile.
- I-oz ezityebileyo ze-yogurt yogric (ungasebenzisa i-fat free to save on calories and fat if you like it * or fat-fat cottage cheese)
- 1 indebe ye-blueberries efriji * okanye intsha (inokuthi ithathe indawo i-raspberries, i-strawberry okanye i-blackberries)
- I-1/4 ithisipuni i-vanilla icatshulwa okanye ipowder
- 1/4 ithisipuni isinamoni
- 1 I-tapepoon etyunwe iilnuts ezingenakulinganiswa (ezinokuthi zingaphantsi kweelmonds, imbewu yeempukane okanye nayiphina imveliso yezityalo)
Izikhokelo: Hlanganisa kunye kwaye ujabulele!
* Ukutshiza amaqabunga amaqabunga kwi-microwave kudala i-"syrupy" yamanzi eyenzayo njengothuthuzeli wendalo
* I-Cottage cheese ngumthombo obalulekileyo we-sodium kwaye unokwandisa umxholo we-sodium kule recipe ukuya kuma-500 mg.
Ulwazi lwezondlo: ii-250 khalori, ii-fat g, i-2.5 g i-fat fat, i-50 mg ye-sodium, i-28 g i-carbohydrate, i-21 g ishukela, i-4 g i-fiber, i-18 g iprotheni
I-Creamy Avocado I-Egg Salad
I-avovoc iqulethe inqweno enempilo eyanelisayo kunye nefiber - yinto enkulu endaweni yeayonnaise kunye nesinambitha esimnandi ngamaqanda.
- * 2 amaqanda aqiniweyo abilisiwe
- 1 i-stery stalk (eqoshiwe)
- 1 scallion (ehlanjwe)
- 1/2 indebe isipinashi
- 1/3 i-avocado
- 1 ingqolowa epheleleyo ye-carb
Izikhokelo:
- Amaqanda abilisa kakhulu (angenziwa ngobusuku obuphambili). Ubilise imizuzu eyi-10 phezulu uze uhlale. Hlanganisa ngamanzi abandayo.
- Gcoba izithako uze ubeke eceleni.
- Amaqanda e-Peel kwaye ungeze i-avocado, kunye nemifuno.
- Umgca wengubo isipinashi kunye nephezulu kunye nomxube weqanda.
Ulwazi olungondlekiyo: ii-390 khalori, ama-20 g amanqatha, i-3.5 g i-fat fat, i-300 mg ye-sodium, i-30 g i-carbohydrate, i-2 g ishukela, i-10 g i-fiber, i-19 g iprotheni
* Ukuba unembali ye-cholesterol ephezulu kwaye ufuna ukunciphisa amanqatha amaninzi ungasebenzisa abamhlophe beqanda. Gcina izikhupha zamaqanda zingabi ngaphezu kwe-4 ngeveki.
Iphunga Quinoa Blueberry Bowl
I-Quinoa yinkcazo ephantsi ye-glycemic, i-fiber ephezulu, i-protein ye-grain high. Kuyinxalenye enkulu ye-oatmeal kwaye i-gluten yendalo ngokwemvelo. Ndiyongeza ithanga le-100% ecocekileyo yongezwa i-vitamin A, i-fibre kunye ne-flavour. Ikhumba yindawo yokutya enezondlo .
Izithako
- I-1/2 indebe ephekwe iquinoa (funda imiyalelo yephakeji yezokhokelo zokupheka)
- I-1/2 indebe engabonakaliyo ubisi lwe-almond
- I-1/4 indebe 100% ecocekileyo i-pumpkin
- I-1/4 indebe ye-blueberries (iqhwa okanye i-fresh)
- 1 ithisipuni sesinamoni
- 1 ithispoon nutmeg
- 1 ithispoon i-vanilla extract
- I-1/4 indebe ye-walnuts okanye i-almond
* Unokwenza indawo ye-quinoa enye enye ingqolowa ekhethiweyo njenge-oatmeal
Imiyalelo
- Ukupheka iquinoa ngokulandela imiyalelo yephakheji usebenzisa amanzi. Xa iquinoa ikhefu idibanisa ubisi lwe-almond, i-pure ye-pumpkin, i-sinamoni, i-vanilla, i-nutmeg kunye namajikijolo kwaye igxotha emhlabathini. Phezulu nge-almond okanye i-walnuts eqoshiwe.
Ulwazi olungondlekiyo: ii-355 iikhalori, ii-22 g zeoli, ii-2 g i-fat fat, i-80 mg ye-sodium, i-29 g i-carbohydrate, i-7 g i-fiber, i-10 g ishukela, i-10 g iprotheni
I-Butter Peanut Butter kunye ne-Strawberry Sandwich
Esikhundleni seeshizi ezibiweyo yenza isandwich webhanantayi enoncibilikileyo kwisiqwenga sonke sesonka. Ibhotela ye-peanut ithola kakuhle kwaye i-gooey nayo eyenza iyancwina. Gcoba ama-strawberries ambalwa ngefayibhile kunye nobumnandi. Ukuhlanganiswa kweprotheni kunye nefiber kuza kukunceda uhlale ugcwele kwaye unelisekile.
Izithako:
- I-breadwich yesininzi yesonka esilungileyo (qiniseka ukuba ubuncinane ubuncinane be-3 g yefiber)
- 1 1/2 izipuni zonke zebhanti zendalo
- I-1/2 indebe ityiweyo i-strawberries
Imiyalelo:
- Ukupasa i-pan nge-stick non stick stick spray (Ndiyathanda ukusebenzisa i-coconut oil spray). Ukuba unqwenela ukusebenzisa i-cook spray, i-pan yokugcoba ngokugqithiseleyo i-bhotela okanye i-oli ecocekile ecocekileyo kwaye usule ucoceko ngephepha leshidi (ukukhupha amanqatha amaninzi). Beka ibhotela ye-peanut kunye ne-strawberries phakathi kweesibini zeesinkwa kwisitya se-grill ngapha nangapha kude kube mnyama.
Ulwazi lweZondlo: i-290 khalori, i-12 g i-fat, .5 g amanqatha amaninzi, i-380 mg ye-sodium, i-35 g i-carbohydrate, i-8 g ishukela, i-8.5 g i-fiber, i-10 g iprotheni
* Ukuba awunaso ixesha lokutya i sandwich nje yidla kwiqondo lokushisa.
I-Nutty Berry Smoothie
Iibrore ziqhamo ezincinci zengqungquthela ye-glycemic ezipakishwe ngesondlo. Yongeza iprotheni yokuzalisa kunye namafutha anempilo kwaye uqinisekile ukuba uzive ugcwele iiyure ezaneleyo kamva. Njengebhonasi, yongeza i-kale okanye isipinashi ukuze ufake iivithamini kunye nesondlo.
- I-proop ye-whey protein powder, iprotheni ye-soy, okanye iprotheyini ye-hemp (ayikho yonke iprotheni e-powders eyenziwe ilinganayo.) Injongo yokukhetha enye ineshukela kunye nokukhetha enye yendalo.
- I-1/2 isitya esincinci (ii-ounces ezi-3.5) ze-fat fat okanye i-vanilla yeg yogurt yogesi
- I-oz ene-almond i-almond yamabisi (ungasebenzisa ubisi oluqholiweyo, ubisi lwekhenkco okanye ubisi lwe-soy)
- I-3/4 indebe yeblueberries
- 4 oz amanzi
- 3 ukuya ku-4 ii-cubes
- 1 ithisipuni yonke-yemvelo okanye i-almond butterfly (ungathatha indawo yebhotela, i-cashew, okanye ibhotela ibhotela)
Yongeza iprobiotics ekuncediseni ukuphucula impilo.
Ulwazi lweZondlo: ama-calories angama-340, i-8 g i-fat g i-fat fat, 13 mg ye-cholesterol, 463 mg i-sodium, i-819 mg i-potassium, i-31.5 g i-carbohydrates, i-8 g i-fiber, i-18 g ishukela, i-39 g iprotheni
Ukufumana ulwazi oluninzi malunga neengcamango ezincinane zeglubhydrate:
- I-Carb ephantsi kweMadlobya Imenyu Imibono
- I-Kale ne-tomato frittata
Imithombo:
> I-American Diabetes Association. Iingcebiso zeKhakhefu ngokukhawuleza
Isikhundla se-American Dietetic Association. Management Weight. Ifayile: /// C: / Abasebenzisi / i-Domenic / Iifowuni / u-WeightManagement% 20 (2) .pdf
Lausch, Marnie. KwiNgcaciso yeSondlo soKhuseleko lweSwekile kunye neMfundo. I-Carbohydrate, iipompo ze-Insulin, kunye ne-Glucose Monitoring Technology kunye neMicandelo ekhethekileyo yokuLawula iGlycemia. 2014; V35; 2, iphepha 7-11.
Isebe lezoLimo laseMelika kunye neSebe lezeMpilo leNkonzo yaseMzantsi Afrika. Izikhokelo Zesidlo kwabaseMerika, ngo-2010. I-7 Edition, iWashington, DC: Urhulumente wase-US
Ofisi yokuprinta, Disemba 2010. http://www.cnpp.usda.gov/sites/default/files/dietary_guidelines_for_americans/PolicyDoc.pdf