Lokhu kudla kwenzelwe ngqo abantu abanesifo sikashukela abafuna ukwehlisa isisindo. Kodwa-ke, kufanele uqaphele ngokucophelela ukudla kwakho kwamakhalori kwansuku zonke, njengoba kungadluli amakhalori angu-1600.
Uma ulandela lokhu kudla ngokuqinile, uzolahlekelwa cishe amakhilogremu ama-2 ezinsukwini eziyi-10 . Kuzodingeka uphuze amanzi amaningi ngangokunokwenzeka, okungenani amalitha ama-2 ngosuku . Kuzodingeka futhi uphuze amatiye amnandi ezitshalo, ungeze usawoti nojusi kalamula ekudleni kwakho, futhi wenze uhlobo oluthile lomsebenzi womzimba.
Izimiso eziyinhloko zokudla kwe-1600 kcal kubantu abanesifo sikashukela
Ukulandela ukudla okuhambisana nesifo sikashukela kusho ukukhetha ukudla okunempilo ngokulinganisela nangezikhathi ezivamile. Lokhu kusiza ukulawula ushukela egazini , isisindo, kanye nezici eziyingozi zenhliziyo nemithambo yegazi. Isisekelo yizithelo, imifino, kanye nokusanhlamvu okuphelele , kanye namaprotheni angenamafutha amaningi kanye nobisi olunamafutha aphansi.
Ukuze uthuthukise ukulawulwa kwe-glycemic, hlanganisa indlela yepuleti (ingxenye yesabelo semifino engenasitashi, ingxenye yesine yamaprotheni angenamafutha, kanye nengxenye yesine yama-carbohydrate asezingeni eliphezulu) ngokubalwa kwama-carbohydrate nokunaka inkomba ye-glycemic . Hlela izikhathi zokudla ezivamile kanye nezikhathi zokudla okulula ukuze usebenzise kangcono i-insulin engokwemvelo noma enikezwayo.
Ukumanzisa umzimba kubalulekile: beka phambili amanzi neziphuzo ezingenashukela. Uma udinga ukwehlisa isisindo, uhlelo lwama-kilocalories angu-1600 lungakhuthaza ukwehla kwesisindo kancane kancane nangokuphephile, kanye nezinzuzo ezengeziwe empilweni yakho yenhliziyo kanye ne-metabolic. Futhi, thintana nokunakekelwa kwezinso uma unesifo sezinso esihlobene nesifo sikashukela.
Ukudla okunconyiwe
Khetha ama-carbohydrate anempilo : izithelo nemifino, okusanhlamvu okuphelele (ama-oats, irayisi elinsundu, isinkwa sikakolweni esiphelele esingu-100% ), ubhontshisi (ubhontshisi, uphizi, udali), kanye nobisi olunamafutha aphansi . Ngesikhathi sokugaya ukudla, lokhu kunikeza amandla azinzile kakhulu kunoshukela ocolisisiwe.
Beka phambili ukudla okune-fiber ephezulu (imifino, izithelo eziphelele, amantongomane , ubhontshisi, kanye nokusanhlamvu okuphelele) ukuze uthuthukise ukusutha nokulawula impendulo ye-glycemic.
Faka izinhlanzi ezicebile nge-omega-3 (i-salmon, i-mackerel, i-tuna, ama-sardine) okungenani kabili ngesonto ukusekela impilo yakho yenhliziyo nemithambo yegazi. Gwema izinhlanzi ezithosiwe, futhi uma ukhulelwe noma uncelisa, nciphisa izinhlobo ezinokuqukethwe okuphezulu kwe-mercury.
Khetha amafutha anempilo njengamafutha omnqumo angavamile, amafutha e-canola, i-avocado, namantongomane, ulawule izingxenye zawo ngenxa yobuningi bamakhalori.
I-turkey nenkukhu kuyimithombo emihle kakhulu yamaprotheni angenamafutha . Amahlumela kabhontshisi ahlinzeka ngamaminerali nama-antioxidants; amakhowe aphansi kakhulu ngamakhalori futhi acebile ngama-micronutrients; ubhontshisi unikela nge-iron namavithamini B; kanti ushizi (okungcono unamafutha aphansi) uhlinzeka nge-vitamin B12 ne-vitamin A.
Yikuphi ukudla okufanele ukugweme noma ukukhawule
Nciphisa ukudla kwakho isinkwa esimhlophe nokudla okucolisisiwe ngenxa yenkomba yaso ephezulu ye-glycemic. Gwema amabha wamandla anoshukela kanye nokudla okucutshungulwe kakhulu okunezithasiselo ezingadingekile kanye noshukela.
Nciphisa amafutha agcwele (imikhiqizo yobisi ephelele, inyama enamafutha, inyama ecutshunguliwe) futhi ususe amafutha e-trans . Lawula i-cholesterol yokudla (inyama yezitho zomzimba, izikhupha zamaqanda amaningi) kanye ne-sodium ephelele , uzama ukungadluli ku-2300 mg/ngosuku ngaphandle kokuthi welulekwe udokotela.
Khetha uwoyela womnqumo ongavamile kakhulu kunamafutha emifino acutshungulwe kakhulu. Ubisi oluphelele lungasetshenziswa ngamanani amancane uma kudingeka ukuze uthole i-calcium, kodwa kungcono ukukhetha izinhlobo ezinamafutha aphansi.
Indlela Yokuhlela: Indlela Yepuleti, Ukubala I-Carb, kanye Nenkomba Ye-Glycemic
Gcwalisa ingxenye yepuleti lakho ngemifino engenaso isitashi (isipinashi, izaqathi, utamatisi), ingxenye yesine yamaprotheni angenamafutha (i-turkey, inkukhu, i-tuna), kanti ingxenye esele yamaprotheni ngama -carbohydrate asezingeni eliphezulu (irayisi elinsundu, ubhontshisi, noma izilimo eziyizigaxa ezilinganiselwe). Engeza izingxenye ezincane zamafutha anempilo bese uphuza ngamanzi, itiye, noma ikhofi elingenashukela.
Funda ukubala ama-carbohydrate ngokufunda amalebula nokulinganisa izingxenye; uhlu oluningi lokushintshana luvumela amagremu angu-12-15 ama-carbohydrate ngokukhetha ngakunye. Cabanga ngenkomba ye-glycemic ukuze ubheke phambili imithombo emunca kancane.
Imenyu yansuku zonke (isisekelo)
Imenyu yansuku zonke
Ukudla kwasekuseni: ingilazi eyodwa yobisi olunamafutha amancane noma i-yogurt eyodwa enamafutha amancane, i-apula elilodwa kanye nocezu olulodwa lwesinkwa esithosiwe sikakolweni.
Ukudla okulula kwasekuseni: ucezu olulodwa lwesithelo oluthandayo.
Isidlo sasemini: Ingxenye eyodwa yenkukhu, ingxenye eyodwa yesaladi exubile kanye nepheya elilodwa.
Phakathi nemini: i-yogurt eyodwa enamafutha amancane.
Ukudla okulula: Itiye elilodwa lezitshalo ozikhethele lona, ​​ama-plum amabili kanye nocezu olulodwa lwesinkwa esithosiwe esiphelele.
Isidlo sakusihlwa: Ingxenye eyodwa yenyama engenamafutha, ingxenye eyodwa yemifino ebilisiwe oyikhethile, kanye ne-apula elilodwa.
Ngaphambi kokulala: I-1 herbal infusion oyikhethile.
Esinye isibonelo ngaphakathi kwe-1200-1600 kcal
Ukudla kwasekuseni: Isilayi sesinkwa sikakolweni ophelele esinojamu ongenashukela, inkomishi eyi-1/2 ye -cereal equkethe ubisi olunamafutha amancane, kanye nengxenye eyodwa yesithelo. Isidlo sasemini: Isandwich sikakolweni ophelele esinamaprotheni angenamafutha amaningi, imifino, nezithelo. Isidlo sakusihlwa: Inhlanzi ebhakiwe nebhatata elincane, imifino, kanye ne-roll kakolweni ophelele. Ukudla okulula: I-popcorn engenalutho noma i-yogurt enamafutha amancane.
Imiphumela nokuphepha
Ukulandela lolu hlelo kusiza ukugcina ushukela wegazi uzinzile futhi kungakhuthaza ukwehla kwesisindo. Ukwehluleka ukunamathela osayizi besabelo kanye nezikhathi zokudla kungaholela ekukhuphukeni koshukela egazini noma ekushintsheni. Yenza uhlelo lwakho lube ngokwakho nochwepheshe wakho wezempilo, lungisa ukudla kwakho i-sodium uma une-high blood pressure, futhi ugweme inhlanzi ene-mercury eningi uma ukhulelwe noma uncelisa.
Indlela yokuphila enokuvivinya umzimba njalo , ukuphuza amanzi anele, ukukhetha ukudla okuphelele kanye nokulawula ama-carbohydrate kwenza ukudla okungu-1600 kcal kube okuhlala isikhathi eside, okuhlukahlukene futhi okuvikela inhliziyo ngaphandle kokulahlekelwa ukunambitheka.
