Uyawathanda amaswidi? Uma unesifo sikashukela sohlobo 2, kufanele uzibambe. Kepha kwesinye isikhathi isifiso sinamandla kakhulu, kanti ukwahlukaniswa etafuleni elijwayelekile kuyacasula kakhulu. Mhlawumbe ukulangazelela ama-carbohydrate kuyinto eyenzeka emizimbeni yethu ngokwemvelo - ngoba i-carbohydrate ingumthombo wethu oyinhloko wamandla.
Kepha kubantu abanesifo sikashukela, wonke ama-carbohydrate kumele abhekwe ngokucophelela, ngoba athinta izinga le-glucose egazini. Ngakho-ke, udinga ukufunda ukuthi ungayisebenzisa kanjani. Ingosi yezokwelapha yaseMelika i-VeryWell, ngokubambisana nochwepheshe besifo sikashukela, yenza izincomo eziningi zokuthi ungazilawula kanjani izifiso zakho ngamaswidi kanye nama-carbohydrate, futhi ngasikhathi sinye ungazigcineli ekuzijabuliseni okuncane.
1) Lungela
Uma ucabanga ukuthi ama-carbohydrate, zama ukubhala amaswidi kumenyu yakho ngokuya ngalezi zibalo. Isibonelo, shintshela isidlo se-carb ephezulu noma izidlo ezimbili eziphansi ze-carb yento eyodwa emnandi futhi uqiniseke ukuthi ungaphakathi kohlu lwakho lwama-carbohydrate. Ungasebenzisa eyodwa yezinhlelo zokusebenza zama-smart phone yalokhu - manje sezinokulungele, zishesha futhi zifaka imininingwane yolwazi yomkhiqizo ebanzi kakhulu.
2) Ukulawulwa kwensiza
Uma ufuna ukudla uswidi, thatha omncane kunayo yonke. Zama ukugwema amaswidi enziwe ngoshukela omsulwa onjengoswidi (baphakamisa ushukela kakhulu), futhi esikhundleni salokho khetha okuthile ngamantongomane noma ushokoledi omnyama. Ungakhohlwa ukubheka ukuthi yini edliwayo lapho kubalwa ama-carbohydrate. Amaswidi, ngisho amancane, aqukethe ama-carbohydrate amaningi.
3) Qiniseka ukuthi awukhathele
Kwesinye isikhathi sithatha ukukhathala ngenxa yendlala. Uma sekuyisikhathi sakusihlwa futhi usanda kudla isidlo sakusihlwa, kungenzeka ukuthi awulambile, okungukuthi ukhathele. Melana nesilingo sokudla okuthile okumnandi ngaleso sikhathi. Ukugwema ukudla okungenamsoco ebusuku, ulawula ngempumelelo ushukela wakho kuphela, kepha nesisindo sakho.
4) Qiniseka ukuthi awulambile
Ukunxanela amaswidi nobubi kuzosiza ukulawula ukudla okulinganiselayo. Zama ukudla esimisweni esijwayelekile hhayi ukweqa ukudla. Qiniseka ukuthi uqala usuku ngesidlo sasekuseni futhi ufaka ama-carbohydrate ayinkimbinkimbi, anamafutha amaningi ekudleni kwakho. Lolu hlobo lokudla, njengawo wonke amabele, amabhuloho kanye namazambane amnandi, luzokusiza uzizwe ugcwele futhi unelisekile.
5) Qiniseka ukuthi awunawo ushukela ophansi
Ukweqa nokufika sekwephuze ukudla, kanye nemithi ethile, kungadala ukwehla kushukela wegazi. Uma uzithola usesimweni esifanayo, kufanelekile ukukala ushukela wakho wamanje. Uma imitha ikhombisa ngaphansi kwama-3.9 mmol / L, yidla cishe ama-15 g we-carbohydrate egaya ukudla ngokushesha, isibonelo: i-120 ml yejusi lewolintshi, amaswidi amahlanu, amaphilisi ayi-4 kashukela. Phinda ushukela ngemuva kwemizuzu engu-15. Uma kungafinyeleli kumanani akho okuhlosiwe, kufanele uphinde udle cishe ama-15 g wama-carbohydrate ashesha ukugaya. Ngemuva kwalokhu, kungadingeka ukuthi ulume ukuthi udle noma udle kahle ukuze ushukela wakho ungaphinde ubuye.
Lapho une-hypoglycemia, uzizwa ukhathele futhi ulambile. Lesi simo singaba yingozi uma kungenziwa lutho. Uma ushukela wehla njalo, thintana nomhlinzeki wakho wezokunakekelwa kwempilo;
6) Yenza lo mzuzu ukhethekile
"Bamba" isipuni esisodwa noma ezimbili zedessert epulethini lomngane. Ukwelashwa okwabiwe nakho kwenza kukhetheke futhi ngasikhathi sinye kukuvumela ukuthi ulawule ingxenye. By the way, ngale ndlela ngeke ulingeke ukuba udle yonke ingxenye.
7) I-"Sugar-free" ayisho ukuthi "i-carbohydrate"
Vele, ungazama amaswidi ngaphandle koshukela, kepha khumbula ukuthi nawo anezinzuzo zawo nokubi. Ngakho-ke, funda ngokucophelela ukwakheka futhi ubone ukuthi zingaki i-carbohydrate kuzo.
8) Yidla ngonembeza
Uma udla okuthile obekufuna ngempela, zinikeze inqubo yonke. Beka isiphuzo epuleti elihle noma isoso, usibeka etafuleni, uhlale phansi eceleni kwaso, usihambise, bese kuphela lapho usuqhubeka masinyane. Ungadli ngenkathi ugijima, phambi kwe-TV noma ikhompyutha, ngamandla. Ngakho-ke uzokwazi ukunciphisa usayizi wengxenye futhi ungadli ngokweqile, futhi uthole injabulo eyengeziwe.
9) Khetha "okukhona" okunempilo
Kukhona izinto ezihlwabusayo kakhulu futhi ezingavimbi ngokuphelele, kodwa izinto ezimnandi kuphela. Ukunxanela amaswidi kungasuthiswa, ngokwesibonelo, ngosizo lwezithelo. Thola okuthile okungakuthunyelwanga okufanele, bese udla lo mkhiqizo ezimweni "ezinzima".
