Xa umntu efunyaniswa ukuba unesifo seswekile, ucinga ukuba ukutya ukutya okumnandi liphupha. Kuqhelekile ukucinga, "Ndiza kutya ntoni ngoku?" Kodwa akunjalo. Akukho hlobo luthile lokutya umntu onesifo seswekile angenakukutya. Eyona nto ibalulekileyo kukuqwalasela ubungakanani bokutya, ukulinganisela ukutya kwakho, kwaye ugcine inani leecarbohydrates kwisidlo ngasinye lifana.
Makhe sibone indlela yokwenza ezi zinto ngokuchanekileyo. Ukuze sikuncede, siza kuthetha ngezinye iindlela zokupheka ezilula kakhulu, ezimnandi, nezinesondlo onokuzenzela isidlo sakusasa, sasemini, nesangokuhlwa.
Izinto ezi-4 ekufuneka uzikhumbule xa unciphisa ukutya
Ezi ngcebiso ziya kukunceda kakhulu ekulawuleni isifo sakho seswekile kunye nokutya.
1. Jonga amanqanaba eswekile egazini lakho rhoqo. Le yeyona ndlela ilungileyo yokufunda indlela ukutya okwahlukileyo okuchaphazela ngayo amanqanaba eswekile egazini lakho. Umzekelo, amanqanaba eswekile egazini lakho anokwahluka ngosuku olunye xa usitya irayisi nangolunye usuku xa usitya isaladi yemifuno kuphela. Wakuba ulubonile olu mahluko, kuya kuba lula kuwe ukulungisa ukutya kwakho.
2. Nciphisa umlinganiselo weekhabhohayidreyithi ozityayo kwisidlo esinye. Ngokuqhelekileyo kucetyiswa ukuba umntu onesifo seswekile atye malunga ne-45-75 grams yeekhabhohayidreyithi kwisidlo esinye, kathathu ngemini. Nangona kunjalo, eli nani linokwahluka ngokuxhomekeke kwimeko yakho yempilo. Ke ngoko, thetha nogqirha wakho malunga nomlinganiselo ofanelekileyo kuwe.
3. Ukulinganisela iicarbohydrates, ifayibha, kunye neproteni. Indlela elula yokwenza oku "yindlela yepleyiti." Cinga ngepleyiti yakho.
- Isiqingatha (1/2): Zalisa ipleyiti ngemifuno. (Umzekelo: imifuno eluhlaza, ikhaphetshu, iimbotyi, iminqathe, iikhukhamba)
- Ikota yepleyiti (1/4): Gcwalisa nge-carbohydrate. (Umzekelo: irayisi emdaka, iitshizi, iimbotyi eziluhlaza, isonka esipheleleyo)
- Ixesha eliseleyo (1/4): Zalisa ngomthombo olungileyo weproteni (umz. intlanzi, inkukhu engenalusu, inyama engenamafutha, itofu, amaqanda)
- Ukongeza koku, ungongeza iqhekeza elincinci lesiqhamo, iglasi yobisi olunamafutha aphantsi, okanye iyogathi, kuxhomekeke kumnqweno wakho we-carbohydrate.
4. Khetha amafutha asempilweni. Amafutha asekelwe kwizityalo afana namandongomane, iiavokhado, intlanzi, kunye neminquma alungile. Nciphisa amafutha agcweleyo kwinyama, ibhotolo, itshizi, kunye nezinye iimveliso zobisi kangangoko kunokwenzeka. Khumbula ukuba ikhokhonathi, nangona isityalo, ikwanawo namafutha agcweleyo.
Eyona nto ibalulekileyo: Ukuba umxholo weecarbohydrate kwiresiphi ekweli nqaku uphantsi kunomlinganiselo owunikwe ngugqirha wakho, yongeza iicarbohydrate ezingaphezulu kweso sidlo. Oku kungenziwa ngokongeza into efana neyogathi engenamafutha, iglasi yobisi, isiqhamo, imifuno, okanye isilayi sesonka esipheleleyo.
Iiresiphi ezikhawulezayo zesidlo sakusasa
| Isidlo sakusasa | Iicarbohydrate (iigram) | Iiproteni (iigram) | Ifayibha (iigram) |
|---|---|---|---|
| Isigqubuthelo seqanda | ~30 | ~18 | ~6 |
| Isitya seYogurt seBerry esityebileyo kwiiproteni | ~47 | ~22 | ~10 |
| I-Peanut Butter kunye neJam Muffin (i-PB&J Muffin) | ~47 | ~10 | ~7 |
Indlela yokwenza i-Egg Wrap
Gxobhoza iqanda eli-1 kunye namaqanda amabini amhlophe (okanye i-1/4 yekomityi yeqanda endaweni yeqanda) kwipani enganamatheliyo. Gcoba umxube weqanda kwi-tortilla epheleleyo uze ufake iitumato eziqoshiweyo, i-anyanisi eluhlaza, izilayi ze-avokhado, kunye netshizi encinci enamafutha aphantsi, ukuba uyathanda. Faka kwi-microwave malunga nemizuzwana engama-20, ugoqe, kwaye wonwabele.
Indlela yokwenza isitya se-yogurt se-berry esineeproteni ezininzi
Xuba ikomityi e-1 yeyogathi yamaGrike engenaswekile kunye nethisipuni e-1 yobusi kunye nentwana yesinamoni. Phezulu ngekomityi e-1/2 yamaqunube owakhethileyo (amaqunube, amaqunube) kunye nekomityi e-1/2 yecereal enefayibha eninzi.
Iiresiphi ezilula zesidlo sasemini
| Isidlo sasemini | Iicarbohydrate (iigram) | Iiproteni (iigram) | Ifayibha (iigram) |
|---|---|---|---|
| Isaladi yeTuna | ~35 | ~54 | ~6 |
| Isandwich yetshizi eyosiweyo | ~60 | ~27 | ~8 |
| I-Burrito yeembotyi kunye netshizi kwimizuzu emi-3 | ~50 | ~24 | ~10 |
Indlela yokwenza isaladi ye-tuna
Galela ingqayi enye ye-tuna ecociweyo kunye neepunipoyi ezintathu zesaladi ye-vinaigrette ekhaphukhaphu yase-Itali. Yongeza isiqingatha sekomityi yeetamatisi eziqoshiweyo kunye neenati ezimbalwa okanye ii-olive eziqoshiweyo. Phaka ngaphezulu kweekomityi ezi-2 zespinatshi ehlanjwe kakuhle kwaye uphake nee-crackers zengqolowa epheleleyo.
Indlela yokwenza i-burrito yembotyi netshizi kwimizuzu emi-3
Faka i-tortilla kwi-microwave i-tortilla epheleleyo kangangemizuzwana engama-30 ukuze ithambise. Phezulu nge-1/3 yekomityi yetshizi enamafutha aphantsi eqoshiweyo, i-1/2 yekomityi yeembotyi ezithosiweyo, i-1 tbsp yekrimu emuncu engenamafutha, i-1 tbsp yesalsa, kunye nee-anyanisi eziluhlaza ezimbalwa eziqoshiweyo okanye iitumato. Songa uze uphake zishushu.
Iiresiphi ezimnandi zesidlo sangokuhlwa
| Isidlo sangokuhlwa | Iicarbohydrate (iigram) | Iiproteni (iigram) | Ifayibha (iigram) |
|---|---|---|---|
| I-Salsa Chili - Imifuno okanye iTurkey | ~43 | ~22 | ~12 |
| I-Teriyaki Salmon | ~42 | ~29 | ~5 |
| Ispaghetti yeMushroom | ~60 | ~18 | ~9 |
Indlela yokwenza isalmon ngesosi ye-teriyaki
Gcoba malunga neetisipuni ezimbini zesosi ye-teriyaki kwiziqwenga zesalmon uze uyigrille kwi-oven. Emva kwemizuzu emi-4, jika iziqwenga zentlanzi, yongeza esinye isipuni sesosi ye-teriyaki, uze uyigrille ide ipheke kakuhle intlanzi. Khonza ne-3/4 yekomityi yerayisi emdaka ephekiweyo kunye nemifuno efana ne-broccoli ephekiweyo. Ungayitshintsha i-salmon ngelinye uhlobo lwentlanzi okanye nenkukhu engenalusu.
Indlela yokwenza ispaghetti ngamakhowa
Pheka ispaghetti epheleleyo ngokwemiyalelo yephakheji. Okwangoku, kwenye imbiza, gazinga indebe e-1 yamakhowa aqoshiweyo kwiitisipuni ezi-1 1/2 zeoyile yomnquma. Yongeza indebe ezi-3/4 zesosi ye-marinara uze upheke kubushushu obuphantsi malunga nemizuzu eli-10. Khonza isosi yamakhowa phezu kweekomityi ezi-3/4 zespaghetti ephekiweyo. Khonza nesaladi yesipinatshi, ii-peas, ikhukhamba, kunye neminqathe.
Ezi ndlela zokupheka zisikhokelo nje. Ungazilungiselela ngokweencasa zakho, izinto ozithandayo, kunye nemiyalelo kagqirha .Yitshintshe. Musa ukoyika ukuzama izinto ezintsha!
Umyalezo Wokuya Ekhaya
- Ukuba nesifo seswekile akuthethi ukuba kufuneka uyeke ukutya okumnandi. Okubalulekileyo bubungakanani kunye nokulinganisela kokutya okutyayo.
- Lungisa ukutya kwakho ngokulula usebenzisa "iNdlela yePlate." Yahlula isiqingatha seplate yakho sibe yimifuno, isiqingatha sibe yiproteni, nesiqingatha sibe yicarbohydrate.
- Qinisekisa ukuba isidlo ngasinye sineekhabohayidreyithi, iiproteni kunye nefayibha. Oku kuya kunceda ukulawula ukunyuka kweswekile egazini.
- Eli nqaku linika iingcebiso ngokubanzi kuphela. Soloko unxibelelana nogqirha wakho okanye nekhemisti ukuze ufumane isicwangciso sokutya esifanelekileyo kunye nokutya iicarbohydrates ezifanelekileyo kwimpilo yakho.
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