Uma umuntu etholakala enesifo sikashukela, ucabanga ukuthi ukudla ukudla okumnandi kuyiphupho. Kuvamile ukucabanga ukuthi, "Ngizodlani manje?" Kodwa akunjalo. Akukho uhlobo oluthile lokudla umuntu onesifo sikashukela angeke aludle. Into ebaluleke kakhulu ukuqaphela ubukhulu besabelo, ukulinganisela ukudla kwakho, nokugcina inani lama-carbohydrate ekudleni ngakunye lifana.
Ake sibone ukuthi ungenza kanjani lezi zinto ngqo. Ukuze sikusize, sizoxoxa nangezindlela zokupheka ezilula kakhulu, ezimnandi, nezinempilo ongazenzela ukudla kwasekuseni, kwasemini kanye nakusihlwa.
Izinto ezi-4 okufanele uzikhumbule lapho unciphisa ukudla
Lawa macebiso azokusiza kakhulu ekuphatheni isifo sikashukela sakho kanye nokudla okudlayo.
1. Hlola amazinga kashukela egazini lakho njalo. Lena yindlela engcono kakhulu yokufunda ukuthi ukudla okuhlukile kuthinta kanjani amazinga kashukela egazini lakho. Isibonelo, amazinga kashukela egazini lakho angahluka ngosuku olulodwa lapho udla ilayisi nangolunye usuku lapho udla isaladi yemifino kuphela. Uma usuwubonile lo mehluko, kuzoba lula kuwe ukulungisa ukudla kwakho.
2. Nciphisa inani lama-carbohydrate owadlayo ekudleni okukodwa. Ngokuvamile kunconywa ukuthi umuntu onesifo sikashukela adle cishe amagremu angu-45-75 ama-carbohydrate ekudleni okukodwa, kathathu ngosuku. Kodwa-ke, leli nani lingahluka kuye ngesimo sakho sempilo. Ngakho-ke, khuluma nodokotela wakho ngenani elifanele wena.
3. Balansi ama-carbohydrate, i-fiber, kanye namaprotheni. Indlela elula yokwenza lokhu "indlela yepuleti." Cabanga ngepuleti lakho.
- Ingxenye (1/2): Gcwalisa ipuleti ngemifino. (Isibonelo: imifino eluhlaza, iklabishi, ubhontshisi, izaqathi, ukhukhamba)
- Ingxenye yesine yepuleti (1/4): Gcwalisa ngama-carbohydrate. (Isibonelo: ilayisi elinsundu, ubhontshisi oluhlaza, isinkwa sikakolweni ophelele)
- Isikhathi esisele (1/4): Gcwalisa ngomthombo omuhle wamaprotheni (isib. inhlanzi, inkukhu engenasikhumba, inyama engenamafutha, i-tofu, amaqanda)
- Ngaphezu kwalokhu, ungangeza ucezu oluncane lwesithelo, ingilazi yobisi olunamafutha amancane, noma i-yogurt, kuye ngokuthi uhlose ukudlani.
4. Khetha amafutha anempilo. Amafutha asekelwe ezitshalweni afana namakinati, u-avokhado, inhlanzi, kanye neminqumo amnandi kakhulu. Nciphisa amafutha agcwele enyameni, ebhotela, ushizi, nakweminye imikhiqizo yobisi ngangokunokwenzeka. Khumbula ukuthi ukhukhunathi, nakuba uyisitshalo, uqukethe namafutha agcwele.
Into ebaluleke kakhulu: Uma okuqukethwe kwama-carbohydrate ngeresiphi ekulesi sihloko kuphansi kunenani udokotela wakho akunike lona, engeza ama-carbohydrate engeziwe kulokho kudla. Lokhu kungenziwa ngokufaka okuthile okufana ne-yogurt engenamafutha, ingilazi yobisi, isithelo, imifino, noma ucezu lwesinkwa esiphelele.
Izindlela zokupheka ezisheshayo zokudla kwasekuseni
| Isidlo sasekuseni | Ama-carbohydrate (amagremu) | Amaprotheni (amagremu) | I-fibre (amagremu) |
|---|---|---|---|
| Ukugoqa Iqanda | ~30 | ~18 | ~6 |
| Isitsha se-Yogurt esicebile ngamaphrotheni | ~47 | ~22 | ~10 |
| I-Peanut Butter kanye ne-Jam Muffin (i-PB&J Muffin) | ~47 | ~10 | ~7 |
Indlela yokwenza i-Egg Wrap
Hlanganisa iqanda elilodwa namaqanda amabili amhlophe (noma indebe eyodwa kwezine yeqanda esikhundleni salo) epanini elinganamatheli. Sakaza ingxube yeqanda ku-tortilla egcwele okusanhlamvu bese ubeka utamatisi oqoshiwe, u-anyanisi oluhlaza, izingcezu ze-avocado, kanye noshizi omncane onamafutha amancane, uma uthanda. Faka kuma-microwave cishe imizuzwana engama-20, ugoqe, bese ujabulela.
Indlela yokwenza isitsha se-yogurt esicebile ngamaprotheni e-berry
Hlanganisa inkomishi eyodwa yeyogathi yaseGrisi engenashukela nethisipuni elilodwa loju kanye nesinamoni encane. Faka inkomishi eyodwa kwengxenye yamajikijolo owathandayo (ama-strawberry, ama-blueberry) kanye nenkomishi eyodwa kwengxenye yamajikijolo ane-fiber ephezulu.
Izindlela zokupheka ezilula zesidlo sasemini
| Isidlo sasemini | Ama-carbohydrate (amagremu) | Amaprotheni (amagremu) | I-fibre (amagremu) |
|---|---|---|---|
| Isaladi ye-Tuna | ~35 | ~54 | ~6 |
| Isandwichi sikatamatisi noshizi (Isandwichi sikashizi esosiwe) | ~60 | ~27 | ~8 |
| I-Burrito Yebhontshisi Noshizi Ngemizuzu Emi-3 | ~50 | ~24 | ~10 |
Indlela yokwenza isaladi ye-tuna
Faka ithini elilodwa le-tuna ekhishwe amanzi kanye nezipuni ezintathu zesaladi ye-vinaigrette yase-Italy elula. Engeza indebe eyodwa kwengxenye yotamatisi oqoshiwe kanye namantongomane ambalwa noma ama-olive aqoshiwe. Khonza ngaphezu kwezinkomishi ezimbili zamaqabunga esipinashi ahlanziwe kahle bese ukhonza nama-crackers okusanhlamvu okuphelele.
Indlela yokwenza i-burrito kabhontshisi noshizi ngemizuzu emi-3
Thambisa i-tortilla egcwele okusanhlamvu ngokuyipheka nge-microwave imizuzwana engama-30. Faka ushizi onamafutha amancane oqoshiwe ongama-1/3 indebe, ubhontshisi othosiwe ongama-1/2 indebe, ukhilimu omuncu ongenamafutha ongama-1/2 indebe, kanye no-anyanisi oluhlaza noma utamatisi abambalwa abaqoshiwe. Songa bese ukhonza ushisa.
Izindlela zokupheka ezimnandi zesidlo sakusihlwa
| Isidlo sakusihlwa | Ama-carbohydrate (amagremu) | Amaprotheni (amagremu) | I-fibre (amagremu) |
|---|---|---|---|
| I-Salsa Chili - Imifino noma iTurkey | ~43 | ~22 | ~12 |
| I-Teriyaki Salmon | ~42 | ~29 | ~5 |
| I-Spaghetti Yamakhowe | ~60 | ~18 | ~9 |
Indlela yokwenza i-salmon nge-teriyaki sauce
Sakaza cishe izipuni ezimbili zesoso se-teriyaki ezingcezwini ze-salmon bese u-grill kuhhavini. Ngemva kwemizuzu engaba ngu-4, phendula izingcezu zenhlanzi, engeza esinye isipuni sesoso se-teriyaki, bese u-grill kuze kube yilapho inhlanzi iphekiwe kahle. Khonza nenkomishi engu-3/4 yelayisi elinsundu eliphekiwe kanye nemifino efana ne-broccoli ephekiwe. Ungafaka i-salmon esikhundleni solunye uhlobo lwenhlanzi noma ngisho nenkukhu engenasikhumba.
Indlela yokwenza i-spaghetti ngamakhowe
Pheka i-spaghetti egcwele okusanhlamvu ngokwemiyalelo yephakheji. Okwamanje, kwelinye ibhodwe, faka inkomishi eyodwa yamakhowe aqoshiwe ku-1 1/2 wezipuni zamafutha omnqumo. Faka inkomishi engu-3/4 yesosi ye-marinara bese upheka ekushiseni okuphansi cishe imizuzu eyi-10. Khonza isosi yamakhowe phezu kwezinkomishi ezingu-3/4 ze-spaghetti ephekiwe. Khonza nesaladi yesipinashi, uphizi, ukhukhamba, kanye nezaqathi.
Lezi zindlela zokupheka ziyisiqondiso nje. Ungazihlela ngokwezifiso zakho, okuthandayo, kanye nemiyalelo kadokotela .Shintsha. Ungesabi ukuzama izinto ezintsha!
Umlayezo Wokuya Nawe Ekhaya
- Ukuba nesifo sikashukela akusho ukuthi kufanele uyeke ukudla okumnandi. Okubalulekile inani kanye nokulinganisela kwalokho okudlayo.
- Linganisa ukudla kwakho kalula usebenzisa "Indlela Yepuleti." Hlukanisa ingxenye yepuleti lakho ibe yimifino, ingxenye ibe yiprotheni, kanye nengxenye ibe yi-carbohydrate.
- Qiniseka ukuthi ukudla ngakunye kuqukethe ama-carbohydrate, amaprotheni, kanye ne-fiber. Lokhu kuzosiza ukulawula ukunyuka koshukela egazini.
- Lesi sihloko sinikeza iseluleko esijwayelekile kuphela. Njalo xhumana nodokotela wakho noma usokhemisi ukuze uthole uhlelo lokudla olungcono kakhulu kanye nokudla ama-carbohydrate ngesimo sakho sempilo.
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