Ukudla okungenawo ushukela kuhloselwe kuphela ukunciphisa isisindo ngokushesha, kodwa futhi nokugcina amazinga evamile eglucose. Ungacabangi ukuthi ngaphandle kokufaka ushukela kuphela ekudleni, isisindo kanye nevolumu kuzoqala ukuhamba.
Ushukela ukhuthaza ukwanda kwesisindo esisheshayo ngoba unenkomba ephezulu ye-glycemic index (GI), ekhombisa izinga lokuwohloka koshukela emzimbeni. Futhi, le nkomba ikhombisa ubukhona be-glucose kweminye imikhiqizo.
Uma ufuna ukwenza umzimba wakheke futhi usungule yonke imisebenzi yomzimba, akufanele ukhiphe ushukela kuphela, kodwa futhi nemikhiqizo enenkomba ye-glycemic ephezulu. Uhlelo lokudla lokhu kudla luza kuchazwa ngezansi, kuzokwethulwa imenyu yokulinganisa, kanye nezinzuzo ze-GI zomsebenzi wawo wonke umsebenzi womzimba kanye nokulwa okusebenzayo kokulwa nesisindo ngokweqile.
Izimiso zokudla
Kwabonakala sengathi yona kanye imigomo yokudla ingembulwa ngegama layo, kepha akunjalo. Ukudla akufaki ushukela nayo yonke imikhiqizo ekuqukethe - amaswidi, amakhekhe, iziphuzo, utshwala (notshwala), amasoseji nabanye.
Kungani ngempela ushukela enegalelo ekuzuzeni isisindo? Into ekhona ukuthi yi-carbohydrate esheshayo, okungukuthi, yondla umzimba ngamandla, kepha idonswa ngokushesha, mhlawumbe kwizicubu ezinamafutha. Ama-carbohydrate ayinkimbinkimbi, kunalokho, agaywa isikhathi eside ngumzimba futhi anikeze umuzwa wokuqaqamba.
Ngaphandle kwe-carbohydrate emibi, umuntu akagcini nje ngokuthuthukisa umzimba wakhe, kepha futhi ushintshela ekudleni okunempilo.
Ukudla akufaki ngokuphelele imikhiqizo enjalo:
- ushukela
- Chocolate
- iziphuzo ezimnandi ze-carbonated;
- isiraphu;
- utshwala;
- iziphuzo eziphansi;
- ukubhaka;
- ujamu;
- ubisi oluhlanganisiwe;
- ama-yogurts amnandi.
Ngomphumela wokulahlekelwa isisindo osheshayo, ngokuvamile kufanele ungafaki ama-carbohydrate asheshayo emenyu. Ukuzikhetha kulula kakhulu - yinkomba ye-glycemic (GI).
Lo mqondo uzoxoxwa ngemininingwane engezansi.
Ukubaluleka kwe-GI Yokwehlisa Isisindo
I-GI ikhombisa izinga lokuqhekeka kwama-carbohydrate atholakele emzimbeni ngemuva kokusetshenziswa komkhiqizo. Isikhombi esiphansi, ushukela omncane ekudleni.
Ukudla okungenawo ushukela kuhlanganiswe nokukhethwa kokudla kwe-GI kunika imiphumela esheshayo futhi ebaluleke kakhulu ehlala njalo. Emavikini amabili nje, ungalahlekelwa kuze kufike kumakhilogremu ayisikhombisa. Ngasikhathi sinye, ukudla okhethwe kahle kuvimbela ukukhula kwesifo sikashukela.
Kuyadingeka ukuthi udle ukudla okune-GI ephansi kokudla, kuvunyelwe ngezikhathi ezithile ukungeza ukudla ngokudla ngezinkomba ezimaphakathi, kepha kungabi ngaphezu kwezikhathi ezintathu ngesonto.
Isilinganiselo sokuhlukaniswa kwe-GI:
- 0 - 50 PIERES - aphansi;
- I-50 - 69 PIERES - phakathi;
- ngaphezulu kwe-70 PIERES - ephezulu.
Amazambane abilisiwe kanye izaqathi, amajusi kanye nepasta kufanele kungafakwa kwimenyu. Kepha ungacabangi ukuthi izakhamzimba ezinjengale ndlela zokudla zizokhululeka.
Ngokuphambene nalokho, uhlu lwemikhiqizo evunyelwe esigabeni ngasinye lunwebekile impela.
Ukudla ngaphandle koshukela
Njengoba kuchaziwe ngaphambili, akwanele ukumane nje ungafaki imikhiqizo kashukela neyinoshukela emenyu. Kubalulekile ukukhetha ukudla okuzoba nokuqukethwe okuphansi kwama-carbohydrate asheshayo, kunikeze okuthandwa yinkimbinkimbi.
Ngaphezu kwalokho, udinga ukubheka amakhalori. Lokhu kusebenza kumantongomane nembewu. Aqukethe ama-carbohydrate ambalwa, kepha aphakeme kakhulu kilojoule. Izinga lansuku zonke akufanele lidlule i-50 amagremu.
Amantongomane athathwa njengomsizi omuhle ekunciphiseni isisindo, ngoba angaqeda umuzwa wendlala, futhi, ngokufanele, anciphise ingxenye yokudla. Kuyelulekwa ukuthi udle amantongomane uhhafu wehora ngaphambi kokudla main.
Kungcono ukudla izithelo ekudleni kwasekuseni kokuqala noma kwesibili, okufakwe nge-kefir noma ngeyogathi engafakiwe. Udinga ukupheka isidlo ngokushesha ngaphambi kokuwusebenzisa ukuze izithelo namajikijolo angalahli inani lawo lomsoco.
Ezithelo nase amajikijini ungazikhetha:
- ugqumugqumu;
- ihalananda;
- peach;
- umpe;
- i-apula;
- ipipi elimnandi;
- Ama-Strawberry
- raspberries;
- I-Apricot
- iplamu.
Amajusi wezithelo kufanele alahlwe, njengoba alahlekelwa i-fiber ngesikhathi sokulungiswa kanye nokudla kweglucose kuzoshesha.
Imifino kufanele inqobe ekudleni. Amasaladi, izitsha eziyinkimbinkimbi eziseceleni kanye nama-casseroles alungiswa kuwo. Ijusi katamatisi nge-pulp nayo ayinqatshelwe. Kungcono ukuphuza ujusi owenziwe ekhaya, lapho ushukela noma ezinye izithasiselo zingazange zisetshenziswe ngenkathi zigcinwa.
Kusuka kwimifino okufanele ukhethe:
- anyanisi;
- Utamatisi
- ikhukhamba
- zonke izinhlobo iklabishi - i-broccoli, ukholifulawa, omhlophe, onekhanda elibomvu;
- isitshalo seqanda
- insimbi
- uphizi omusha nomisiwe;
- ama-asparagus nama-chilli ubhontshisi;
- upelepele obabayo futhi omnandi;
- igalikhi.
Inyama nenhlanzi kungumthombo obalulekile wamaprotheni adingwa umzimba. Ngasikhathi sinye, ayifakwanga izicubu ezinamafutha. Inyama nenhlanzi kukhethwa izinhlobo ezinamafutha amancane. Isikhumba nezinsalela zamafutha ziyasuswa kuzo.
Ukukhetha okuhle kuzoba:
- inyama yenkukhu;
- izigwaca;
- i-turkey;
- i-veal;
- inkukhu nenyama yenkomo - isibindi, ulimi, amaphaphu;
- i-perch;
- pike
- hake;
- Pollock
Imikhiqizo yobisi noma yobisi ebilisiwe ingaba lula futhi ngesikhathi esifanayo isidlo sakusihlwa esisebenzayo. Into esemqoka ukungadli imikhiqizo yobisi enamafutha (ukhilimu omuncu, ukhilimu, ushu kanye ne-ayran), kanye nezixha ze-curd ezinezihlungi zezithelo.
Abanye abantu abakwazi ukucabanga ukudla kwabo ngaphandle kwesinkwa. Mayelana nemikhiqizo kafulawa evela kufulawa kakolweni kufanele ukhohlwe. Okufanele - isinkwa se-rye, ama-khekhe kusuka ku-oat, i-buckwheat noma ufulawa wefilakisi.
Okulandelayo kuvunyelwe okusanhlamvu:
- ibhali le-pearl;
- amabele;
- izigaxa zebhali;
- irayisi elinsundu;
- i-buckwheat;
- oatmeal.
Izithelo ezomile ezengeziwe zingangezwa okusanhlamvu - ama-prunes, ama-apricots omisiwe namakhiwane.
Imenyu eyisampula
Imenyu yesampula eyethulwe ivunyelwe ukushintshwa ngokuya ngokuthanda kwakho. Into esemqoka ukuthi ukudla kwansuku zonke kufanele kuqukethe - okusanhlamvu, imifino, izithelo, inyama noma inhlanzi nemikhiqizo yobisi.
Umgomo wokudla komsoco nawo ubalulekile. Lokho wukuthi, ukudla ngokwezingxenyana, ezingxenyeni ezincane, amahlandla ayisihlanu kuya kwayisithupha ngosuku. Ibhalansi yamanzi nayo kufanele ibonwe - okungenani amalitha amabili uketshezi ngosuku.
Ungbala isilinganiso sakho soketshezi - millilitha owodwa wetshezi ngekhalori elilodwa elidliwayo. Ngezansi kunemenyu yeviki.
UMsombuluko:
- ibhulakufesi lokuqala - isaladi lezithelo (i-apula elilodwa, i-blueberries ne-peach eyodwa), okufakwe nge-100 ml yeyogathi engafakiwe;
- isidlo sasekuseni sesibili - i-oatmeal ngama-apricots omisiwe, itiye eliluhlaza;
- isidlo sasemini - isobho semifino, inkukhu eshisiwe, i-buckwheat, ucezu lwesinkwa rye (amagremu ama-20), ikofi elimnyama elinoshukela;
- isidlo sasemini - ushizi wekotishi, ipheya elilodwa;
- isidlo sokuqala - iklabishi yemifino (iklabishi, u-anyanisi, utamatisi, upelepele), i-bakha ebilisiwe esikhwameni, itiye eliluhlaza;
- isidlo sesibili ingilazi ye-ryazhenka.
NgoLwesibili:
- ibhulakufesi lokuqala - i-omelette enosiwe, isaladi yemifino;
- isidlo sasemini - isiphuzo semifino, ucezu lwesinkwa rye, ikofi ngo-ukhilimu;
- isidlo sasemini - isobho le-buckwheat, ipea puree nge-veal chop, itiye eliluhlaza;
- itiye lasemini - amagremu angama-200 sanoma yisiphi isithelo;
- isidlo sokuqala - ipike ebhakwe emcamelweni wemifino, itiye elimnyama elinezithelo ezomisiwe;
- isidlo sesibili ingilazi ye-kefir.
NgoLwesithathu:
- ibhulakufesi lokuqala - ushizi wekhishi, 50 amagremu amantongomane netiye eliluhlaza;
- isidlo sasekuseni sesibili - iphalishi lebhali, iqanda elibilisiwe, itiye nocezu lukashokoleti omnyama;
- isidlo sasemini - isobho lemifino, i-lentils enama-grvy, isibindi esiyisitshulu, ucezu lwesinkwa, itiye;
- isidlo sasemini - jelly ku-oatmeal, ucezu lwesinkwa rye;
- isidlo sokuqala - iphalishi lebhali, iturkey ebilisiwe, isaladi yemifino, itiye elinoshukela, ngokwesibonelo, i-stevia yesifo sikashukela ivunyelwe ngisho njenge-sweetener;
- isidlo sesibili ingilazi yeyogathi.
NgoLwesine:
- ibhulakufesi lokuqala - isaladi lezithelo elifakwe i-kefir, itiye eliluhlaza;
- isidlo sasekuseni sesibili - i-omelet ngemifino, ikhofi ngo-ukhilimu;
- isidlo sasemini - isobho sebhali leparele, i-durum kakolweni pasta, i-pollock eshisiwe, isaladi yemifino, itiye;
- isidlo sasemini - ushizi wekhishi, 50 amagremu amantongomane;
- isidlo sokuqala - iklabishi elinikezwe ilayisi elinsundu, ulimi lwenyama ebilisiwe, itiye elimnyama;
- isidlo sesibili ingilazi yeyogathi engafakiwe.
NgoLwesihlanu:
- isidlo sasekuseni sokuqala - i-curd soufflé, ikofi ngo-ukhilimu;
- isidlo sasekuseni sesibili - i-oatmeal enezithelo ezomisiwe, itiye elimnyama;
- isidlo sasemini - isobho semifino, inyama ebilisiwe, iphalishi lamabele, itiye eliluhlaza ngesipuni sikashokholethi omnyama;
- isidlo sasemini - jelly ku-oatmeal, ucezu lwesinkwa rye;
- isidlo sokuqala - isitshalo seqanda esigcotshwe inkukhu nengulube, ikofi elimnyama no-ukhilimu;
- isidlo sesibili ingilazi ye-kefir.
NgoMgqibelo:
- ibhulakufesi lokuqala - amagremu angama-200 sanoma yisiphi isithelo, itiye ngesigaxa sikashokholethi omnyama;
- ibhulakufesi lesibili - ibhali elinamakhowe, itiye, i-tofu;
- isidlo sasemini - isobho le-buckwheat, ama-meatball ku-utamatisi, isaladi yemifino, ucezu lwesinkwa se-rye;
- isidlo sasemini - ushizi wekotishi ngezithelo ezomisiwe;
- isidlo sokuqala - isidlo semifino, ama-patties wesibindi, ikhofi ngo-ukhilimu;
- isidlo sesibili ingilazi yeyogathi engafakiwe.
NgeSonto:
- isidlo sasekuseni sokuqala - isaladi yemifino, ucezu lwesinkwa rye, ikofi ngo-ukhilimu;
- ibhulakufesi lesibili - i-omelet ngemifino, itiye, kanye ne-marmalade ngaphandle koshukela;
- isidlo sasemini - isobho semifino, amakhekhe ezinhlanzi, iphalishi le-pea, isaladi yemifino, itiye;
- itiye lasemini - amagremu angama-200 sanoma yisiphi isithelo;
- isidlo sokuqala - iklabishi elihanjisiwe nelayisi, i-pollock enosiwe, ikhofi enokhilimu;
- isidlo sesibili sikashizi we-cottage shizi nge yoghurs engafakiwe.
Ukudla okunjalo ngaphandle koshukela nokudla okunama-carbohydrate ayinkimbinkimbi kunika imiphumela esheshayo yokulahlekelwa isisindo, ngaphandle kokubuyisa ama-kilogs alahlekile.
Ividiyo ekulesi sihloko iveza ezinye izindlela zokupheka ezinoshukela ezingenashukela.
