Ingabe wena noma othile oseduze nawe nisanda kutholakala ninesifo sikashukela? Udokotela wakho kungenzeka ukuthi ukweluleke ukuthi wehlise isisindo futhi wenze izinguquko ezithile endleleni yokuphila ukuze usize ukulawula amazinga kashukela egazini lakho. Akulula njengoba ungase ucabange. Akuyona into ongayenza ngokudla okuthandwayo kwamasonto ambalwa. Kodwa ucwaningo lukhombisile ukuthi inhlanganisela yokuzivocavoca umzimba, ukulawula ukudla, kanye nokudla okunempilo nokulinganiselayo kungakusiza ufinyelele imigomo yakho futhi ugcine isisindo siphansi. Ngakho ake sibheke ezinye zezinto okufanele uzenze nokungafanele uzenze ukuze zikusize uqale lolu hambo.
Khetha indlela yokudla ekusebenzelayo futhi ongayilondoloza.
Uma unesifo sikashukela sohlobo lwesibili, udinga ukukhathazeka kakhulu ngokumelana ne-insulin. Kalula nje, lokhu kwenzeka lapho imizimba yethu ingakwazi ukusebenzisa kahle i-hormone i-insulin, edingekayo ukuze kugaywe i-glucose, ushukela osegazini lethu, ukuze kube namandla.
Ngokusho kochwepheshe bezokwelapha, kubalulekile ukunciphisa phakathi kuka-5% no-10% wesisindo somzimba wakho sonke. "Uma wehlisa isisindo, ukumelana kwakho ne-insulin empeleni kungancipha. Lokhu kungasiza ekuthuthukiseni, futhi mhlawumbe ngisho nasekubuyiseleni emuva, isifo sikashukela sohlobo 2," basho.
Kodwa ukuze wehlise isisindo futhi ungasidli, udinga ukuthola uhlelo lokudla oluzokusebenzela.
"Ukudla okungcono kakhulu yilokho onganamathela kukho."
Ngakho-ke uma ucabanga ngokushintshela ekudleni okuhambisana nesifo sikashukela, qiniseka ukuthi unaka la maphuzu amathathu ayisisekelo:
- Nciphisa ukudla kwakho ama-carbohydrate alula. Lawa agaywa ngokushesha futhi abangela ukwenyuka okusheshayo kwamazinga kashukela egazini.
- Nciphisa ushukela ocolisisiwe ekudleni kwakho. Gwema iziphuzo ezinoshukela, amakhekhe, namabhisikidi ngangokunokwenzeka.
- Zijwayeze ukufunda amalebula okudla okuthenga esitolo. Qaphela inani likashukela, ama-carbohydrate, nama-calories aqukethe.
Kubaluleke kakhulu ukukhuluma nodokotela wakho ngalokhu ukuze uthole imininingwane eyengeziwe futhi uthole iseluleko esifanelana nesimo sakho.
Thola ukudla okunempilo esikhundleni sakho
Enye yezindlela ezilula zokwamukela indlela yokuphila enempilo ukuthola ezinye izindlela ezifanayo nezinempilo zokudla okuthandayo kodwa ezingalungele umzimba wakho. Isibonelo, uma udla njalo ama-carbohydrate alula njengesinkwa esimhlophe, ilayisi elimhlophe, nama-noodle, angabangela amazinga kashukela egazini lakho ukuba akhuphuke futhi andise ukumelana ne-insulin.
Kunalokho, shintshela ekudleni okuqukethe ama-carbohydrate ayinkimbinkimbi . Isibonelo, isinkwa esinama-multigrain noma isinkwa esenziwe ngofulawa we-wholemeal, nama-noodle abomvu. Lokhu kuqukethe i-fiber eningi, izakhamzimba, namavithamini. Ngakho-ke, kunempilo emzimbeni.
Ake sibone ukuthi yiziphi izinto ezilula esingazenza ekuphileni kwansuku zonke.
| Gwema Lokhu | Khetha Lokhu |
|---|---|
| Isinkwa esimhlophe nelayisi elimhlophe | Ufulawa we-Atta/iKurakkan/isinkwa se-Multigrain, ilayisi le-Bran, ilayisi elibomvu, i-Oats |
| Iziphuzo ezinoshukela neziphuzo zezithelo | Amanzi, amanzi esinamoni, iziphuzo zezitshalo ezifana neBelimal/Ranawara (ngaphandle koshukela), ubisi oluwuketshezi |
| Ukudla okuthosiwe (isb. ama-papadum, amazambane athosiwe) | Ukudla okubilisiwe noma okuphekiwe ngomusi (isib. ubhatata obilisiwe, isaladi yemifino) |
| Amaswidi afana namakhekhe, amabhisikidi, i-toffee | Izithelo ezintsha (ngokulinganisela), iyogathi (ushukela ophansi), amanye amantongomane afana nama-cashew, amantongomane |
| Inyama ecutshunguliwe - amasoseji, ama-meatball | Inhlanzi entsha, inkukhu (engenasikhumba), amaqanda, imifino efana nobhontshisi/ubhontshisi/ubhontshisi we-mung |
Indlela yokulungisa ukudla kwakho
Indlela engcono kakhulu kumuntu onesifo sikashukela yi-"Plate Method." Okusho ukuthi, ukuhlukanisa ipuleti libe yizingxenye bese wabelana ngokudla.
Cabanga nje ukuthi ipuleti lakho liyindilinga.
1. Ingxenye (1/2) yepuleti: Gcwalisa ngemifino engenaso isitashi. Isibonelo, izinto ezifana neklabishi, ubhontshisi, isipinashi, isipinashi, ukhukhamba, utamatisi, kanye nelethisi. Lezi ziphansi ngamakhalori futhi zinomsoco ophezulu.
2. Ingxenye yesine yepuleti:Khetha ukudla okucebile ngamaprotheni, njengenhlanzi, inkukhu, amaqanda, amalentili, noma ama-chickpeas.
3. Ngezinye izikhathi (1/4): Khetha i-carbohydrate eyinkimbinkimbi. Okuthile okufana nelayisi elibomvu, amazambane abilisiwe, amazambane amnandi, noma ucezu lwe-cassava.
Uma ulungisa ukudla kwakho ngale ndlela, uthola umsoco owudingayo, futhi kusiza kakhulu ukulawula ukunyuka kukashukela egazini. Khumbula, ukunciphisa umzimba akukhona ukungadli, kumayelana nokudla izinto ezifanele, ngamanani afanele, nangezikhathi ezifanele.
Umlayezo Wokuya Nawe Ekhaya
- Ukulawula isifo sikashukela akuyona into yesikhashana, kuyindlela yokuphila yesikhathi eside. Ngakho-ke ungaqhubeka nokukhetha ukudla okunempilo okuthandayo.
- Esikhundleni sama-carbohydrate alula njengesinkwa esimhlophe nelayisi elimhlophe, khetha ama-carbohydrate ayinkimbinkimbi acebile nge-fiber, njengelayisi elinsundu nesinkwa sikakolweni ophelele.
- Zama ukugcwalisa ingxenye yepuleti lakho ngemifino. Lokhu kuzokusiza uzizwe usuthi futhi kunciphise inani lamakhalori owadlayo.
- Ngaphambi kokuqala noma yini, ikakhulukazi uma wenza izinguquko ezinkulu ekudleni kwakho, qiniseka ukuthi ukhuluma nodokotela wakho ukuze akunike iseluleko.
- Ngaphezu kokudla, ukuvivinya umzimba nsuku zonke kubalulekile ekulawuleni ushukela egazini. Zama ukuhamba okungenani imizuzu engama-30 ngosuku.
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