INYANGA YOKUQWASHISA NGESIFO SIKASHUKELA 2019: UKUDLA OKULULA OKUNEMPILO KWABANESIFO SIKASHUKELA - PAMPEREDPEOPLENY.COM

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Ikhaya Ezempilo Isifo sikashukela Isifo sikashukela oi-Amritha K By U-Amritha K. ngoNovemba 2, 2019

Njalo ngonyaka, inyanga kaNovemba ibhekwa njengeNyanga Yokuqwashisa Ngesifo Sikashukela - ebungazwa emhlabeni jikelele ukuqwashisa ngazo zombili izinhlobo zesifo sikashukela sohlobo 1 kanye nohlobo 2. Indikimba yoSuku Lomhlaba Wesifo Sikashukela kanye nenyanga yokuqwashisa ngesifo sikashukela ka-2019 ithi 'Umndeni Nesifo Sikashukela'.

Inyanga Yokuqwashisa Ngesifo Sikashukela 2019 nayo ihlose ukugxila ekuxhumaneni phakathi kwesifo sikashukela nesifo senhliziyo. Kule nyanga yokuqwashisa, ake sibheke izinhlobo ezahlukene zokudla okulula okunempilo umuntu onesifo sikashukela angaba nakho ngaphandle kokukhathazeka.

Ukuphila nesifo sikashukela kunganciphisa isifiso somuntu sokuphila impilo ejwayelekile ngezindlela ezahlukahlukene. Futhi okunye kokulinganiselwa noma ubunzima umzabalazo wokukhetha ukudla okulula. Uma unemishanguzo yesifo sikashukela, kufanele udle ngezikhathi ezithile ukhombise ukubaluleka kokuthwala izidlo ezingeke zithikameze impilo yakho noma zenze isimo sibe sibi kakhulu. Ngakho-ke, kubalulekile ukuthi ukhethe ukudla okulula okunempilo okuzosiza ukuvimbela izinga likashukela egazini lakho ukuba lehle ngokweqile ^[1] .

Kunemininingwane eminingi yokuthi yini umuntu onesifo sikashukela angayidla futhi angakwazi ukuyidla, ngenxa kashukela ophakeme wegazi ^[okubili] . Yize kubalulekile futhi kubalulekile ukukhetha ukudla okulula okunempilo, akunzima ukukhetha okukodwa. Izinto zansuku zonke ozisebenzisayo futhi ohlangabezana nazo zingenza ukudla okulula okunempilo uma kudliwa ngendlela efanele, kubhangqwe nokudla okulungile, futhi kudliwe ngobuningi obufanele.

Bheka inani lezinketho ezishiwo ngezansi.

Ungadla Okunempilo Kwesifo Sikashukela

1. I-apula nebhotela lamantongomane

Umthombo ocebile we-fiber yokudla, ama-apula adlayo angakugcina uzizwa ugcwele isikhathi eside futhi uma udliwe ngaphambi kokudla, kungakusiza ulawule ukudla kwakho kwekhalori. Ama-apula asikiwe ane-peanut butter akunikeza amandla adingekayo nefayibha. Ungathatha i-apula elilodwa elisemaphakathi nezipuni ezimbili zebhotela lamantongomane. Qiniseka ukuthi awudli ama-aphula angaphezu kwelilodwa ^[3] .

2. Imifino eluhlaza

Inketho enempilo yokudla okulula, ukudla imifino eluhlaza kungasiza ekugcineni amazinga kashukela egazini lakho esilinganisweni. Phatha ibhokisi eligcwele izaqathe eziqoshiwe, ikhukhamba kanye no ulethisi. Le mifino ingadliwa iluhlaza futhi ingabi nomthelela omncane enkombeni yakho ye-glycemic ^[4] .

3. Ama-alimondi

Lokhu kukunikeza amandla okusimama ngenxa yama-omega-3 fatty acids akhona kuzo. Ama-alimondi nawo asiza ukuhlinzeka ngo-Vitamin E. Yiba nedlanzana (6-8) lama-alimondi kuphela ngoba anama-calories amaningi ^[5] .

4. Abelungu beqanda ababilisiwe kanzima

Amaprotheni aqhamuka kwabamhlophe bamaqanda ahle kakhulu empilweni yakho, ngoba asiza ukugcina ushukela wegazi lakho uzinzile. Ungenza futhi nama-muffin amaqanda, enziwa ngokuxuba imifino namaqanda abamhlophe ^[6] .

5. Ukugoqwa kwelethisi yeSalami

Isifo sikashukela sidinga ukuthembela ekudleni okulula kwamaprotheni esikhundleni sama-carbohydrate. Ngakho-ke i-salami (inkukhu, i-turkey noma i-ham) ingukudla okulula okufika cishe kuma-calories angama-80. Faka i-ulethisi kuyo ukuze uthole ifayibha yokudla ^[5] .

6. Ushizi wentambo

Isiphuzo esinothe ngamaprotheni, lezi zingasiza ukuzinzisa izinga likashukela wakho futhi zinikeze amandla adingekayo. Ukusizwa okubili koshizi wezintambo kufaka ama-calories angama-100.

7. Amabha amaprotheni azenzele wona

Inketho enhle yabanesifo sikashukela, imigoqo yamaprotheni ingasiza ekuhlinzekeni inani elidingekayo lamaprotheni. Ngokungafani nemigoqo yamaprotheni athengwe esitolo anoshukela ophakeme ngokweqile, amabha amaprotheni enziwe enezinto ezinoshukela ophansi. Zama ukwenza amabha amaprotheni ngebhotela lamantongomane, amaprotheni ama-whey nofulawa we-oat ^[7] .

8. Izithelo ama-smoothies

Abantu abanesifo sikashukela bangazama i-papaya, i-strawberry noma i-grapefruit smoothies ukulawula isisindo sabo nokuthola izakhamzimba ezinempilo. Dla izithelo ezinenkomba ephansi ye-glycemic (55 noma ngaphansi).

9. Amapistachiyo

Lokhu kusiza ukwehlisa amazinga amabi we-cholesterol futhi akunyusi amazinga eglucose egazini lakho. Inzuzo eyingqayizivele kakhulu yokudla ama-pistachio ukuthi kufanele uwagobolondo bese uphoqeleka ukuthi udle kancane ^[8] .

10. Abaqhekezi abangenashukela

Abaqhekezi besifo sikashukela batholakala kabanzi kuzo zonke izitolo kulezi zinsuku. Yiba no-3-4 walaba baqhekeki ngasikhathi.

11. Ushizi we-cottage shredded

Ucebile amaprotheni futhi unoshukela ophansi kakhulu, i-cottage shizi isiza ukuthuthukisa amazinga akho wamandla futhi iyindlela ephephile yokudla okulula. Ungafaka i-cottage shizi bese uyifaka ngesiphuzo se-omega-3 fatty acid-rich flaxseed oil ^[9] .

12. Ibhotela lamantongomane ezintendeni zezinkwa

Njengoba kushiwo ngaphambili, ibhotela lamantongomane lingenye yezindlela ezingcono kakhulu zokudla okulula kwesifo sikashukela. I-peanut butter inikeza umthamo odingekayo wamafutha agcwele imono kanye nengcebo yamaphrotheni aqeda ukulamba. Ungaba nebhotela lamantongomane nge-breadstick noma amabili ukuthola isidlo sokudla esinamandla ^[3] .

13. Isaladi kabhontshisi omnyama

Ecebile nge-fiber namaprotheni, ubhontshisi omnyama uzuzisa kakhulu kubantu abanesifo sikashukela. Hlanganisa ubhontshisi omnyama ophekiwe nemifino eqoshiwe (u-anyanisi nopelepele) ukwenza isaladi. Lokhu kungasiza ukwehlisa amazinga e-insulin ngemuva kokudla kanye nokuvimbela ama-spikes kashukela egazini ^[10] .

14. Amaphimpi

Yize kungabonakala njengokudla okungenampilo, i-popcorn iwukudla okulula okusanhlamvu okusanhlamvu futhi ithathwa njengenye yokudla okulula kakhulu kubantu abanesifo sikashukela. Amakholori aphansi, ama-popcorn angasiza ekulawuleni isisindo namazinga kashukela egazini. Yiba nenkomishi eyodwa yama-popcorn njengesidlwana futhi ungathengi ama-popcorn asanda kufakwa ^{[ishumi nanye]} .

15. Amantshontsho athosiwe

Umthombo omuhle wamaprotheni ne-fiber, ama-chickpeas ayinzuzo empilweni yakho yonke futhi asiza ekuvimbeleni ukuqhubeka kwesifo sikashukela, ngenxa yekhono laso ekuphatheni amazinga kashukela egazini ^[12] .

Okunye ukudla okulula okunempilo ongakucabanga yi-yoghurt, isaladi le-tuna, i-hummus, i-guacamole, izinti zenkomo, i-avocado, imbewu ye-chia, i-trail mix ne-edamame (ubhontshisi obuluhlaza).

Ungadliwa Okunempilo Okwesifo Sikashukela

1. Amabhola we-peanut butter protein (i-low-carb ne-gluten mahhala)

Izithako ^[13]

1 inkomishi ukhilimu we-peanut ongenawo usawoti
1 & frac12 scoop vanilla protein powder
& frac12 tsp. i-vanilla
1 tsp. isinamoni
2 tsp. stevia
Amantongomane angama-20 aluhlaza, angenasawoti

Izikhombisi-ndlela

Beka amakinati aluhlaza ku-blender bese uhlangana aze aqumbe.
Dlulisela epuletini bese ubeka eceleni.
Hlanganisa izithako ezisele ndawonye esitsheni kuze kube bushelelezi.
Gingqa inhlama ibe ngamabhola amancane.
Ngemuva kwalokho, gingqa amabhola kukinati uyadilika bese uwahambisa ebhodini lokubhaka eligcwele iphepha lesikhumba.
Yibeke esiqandisini bese uhlala imizuzu engu-20-30.

2. Isoso likakotapheya

Izithako

1 ukwatapheya ophakathi, ohlutshiwe, o-cored nodayisi
1 inkomishi anyanisi oqoshiwe
1 inkomishi ehlutshiwe ikhukhamba oqoshiwe
& frac12 inkomishi eqoshiwe utamatisi omusha
1 insimbi yensimbi
2 wezipuni oqoshiwe cilantro
& frac12 isipuni sikasawoti
& frac14 isipuni pepper pepper sauce

Izikhombisi-ndlela

Hlanganisa ukwatapheya, u-anyanisi, ikhukhamba, upelepele, utamatisi, izipuni ezi-2 ze-cilantro, usawoti kanye noshukela wepelepele oshisayo esitsheni esiphakathi bese uxuba kahle.
Vala bese ufaka esiqandisini okungenani ihora elilodwa ngaphambi kokuphaka.

3. Amaqanda aseMedithera ashubile

Izithako

& ikomishi le-frac14 eliqoshwe kahle
& inkomishi frac14 usikiwe kahle utamatisi
2 amathisipuni ijusi kalamula omusha
1/8 isipuni sikasawoti
Amaqanda aphekwe kanzima ayi-6, ahlutshiwe asikwa ngohafu ubude
Indebe ye-1/3 igalikhi eyosiwe noma i-flavour hummus

Izikhombisi-ndlela

Hlanganisa ikhukhamba, utamatisi, ujusi kalamula nosawoti esitsheni esincane
Hlanganisa konke ngobumnene.
Susa izikhupha emaqandeni.
Spoon 1 isipuni se-hummus engxenyeni ngayinye yeqanda.
Phezulu nge & frac12 isipuni ingxube yekhukhamba-utamatisi kanye neparsley.

Buka Izinkomba ze-Article

[1]Oba, S., Nagata, C., Nakamura, K., Fujii, K., Kawachi, T., Takatsuka, N., & Shimizu, H. (2010). Ukusetshenziswa kwekhofi, itiye eliluhlaza, itiye le-oolong, itiye elimnyama, okokudla okushokoledi nokuqukethwe yi-caffeine maqondana nengozi yesifo sikashukela emadodeni nakwabesifazane baseJapan. IBritish Journal of Nutrition, 103 (3), 453-459.
[okubili]UHernandez, J. M., Moccia, T., Fluckey, J. D., Ulbrecht, J. S., & Farrell, P. A. (2000). Ukudla okulula okusetshenziselwa uketshezi ukusiza abantu abanesifo sikashukela sohlobo 1 bagweme ukuqala kwesikhathi kokuzivocavoca ngemuva kokuzivocavoca umzimba.Imithi nesayensi kwezemidlalo nokuzivocavoca umzimba, 32 (5), 904-910.
[3]U-Smart, C. E., Ross, K., Edge, J. A., King, B. R., McElduff, P., & Collins, C. E. (2010). Ngabe izingane ezinesifo sikashukela sohlobo 1 kanye nabanakekeli bazo zingalinganisela okuqukethwe kwe-carbohydrate ekudleni nasekudleni okulula?. Isifo Sikashukela, 27 (3), 348-353.
[4]UVanderWel, B. W., Messer, L.H, Horton, L. A., McNair, B., Cobry, E. C., McFann, K. K., & Chase, H. P. (2010). Kuphuthelwe ama-insulin boluses wokudla okulula ebusheni okunesifo sikashukela sohlobo 1. Ukunakekelwa Kwesifo Sikashukela, 33 (3), 507-508.
[5]UGillespie, S. J., D KULKARNI, K. A. R. M. E. E. E. N., noDaly, A. E. (1998). Kusetshenziswa ukubalwa kwe-carbohydrate ekwenziweni komtholampilo wesifo sikashukela.I-Journal ye-American Dietetic association, 98 (8), 897-905.
[6]UWilson, D., Chase, H. P., Kollman, C., Xing, D., Caswell, K., Tansey, M., ... & Tamborlane, W. (2008). Ukudla okulula okunamafutha aphansi uma kuqhathaniswa nokudla okunesikhathi sokulala ezinganeni nasebusheni abanesifo sikashukela sohlobo 1. Isifo sikashukela sezingane, 9 (4pt1), 320-325.
[7]I-American Diabetes Association. (2007). Ukunakekelwa kwesifo sikashukela emakamu esifo sikashukela Ukunakekelwa kwesifo sikashukela, 30 (suppl 1), S74-S76.
[8]UYale, J. F. (2004). I-hypoglycemia yasebusuku ezigulini ezinesifo sikashukela eselashwa nge-insulin. Ucwaningo lwesifo sikashukela kanye nokwenza imitholampilo, i-65, i-S41-S46.
[9]Wolever, T. M., Jenkins, D. J. A., Vuksan, V., Jenkins, A. L., Buckley, G. C., Wong, G. S., & Josse, R. G. (1992). Umphumela ozuzisayo we-low glycemic index diet in type 2. Diabetic Medicine, 9 (5), 451-458.
[10]UGeil, P.B, noAnderson, J. W. (1994). Ukudla okunomsoco kanye nemiphumela yezempilo kubhontshisi owomile: isibuyekezo.I-Journal ye-American College of Nutrition, 13 (6), 549-558.
[ishumi nanye]U-Alhassan, A. J., Sule, M. S., Atiku, M.K, Wudil, A. M., Abubakar, H., & Mohammed, S. A. (2012). Imiphumela ye-aqueous avocado pear (Persea americana) ekhishwa imbewu kumagundane e-alloxan abangelwa yisifo sikashukela.Greener Journal of Medical Sciences, 2 (1), 005-011.
[12]USievenpiper, J. L., Kendall, C. W. C., Esfahani, A., Wong, J. M. W., Carleton, A. J., Jiang, H. Y., ... & Jenkins, D. J. A. (2009). Umphumela wezinhlayiya ezingezona ezikawoyela ekulawuleni kwe-glycemic: ukubuyekezwa okuhlelekile kanye nokuhlaziywa kwe-meta kokuhlolwa okungahleliwe kokuhlolwa kokuhlola kubantu abanesifo sikashukela nangaphandle kwaso.
[13]Ukuphathwa kwesifo sikashukela. (ng). Umthamo Wesifo Sikashukela kanye Nama-Recipes Okuphisayo [Okuthunyelwe kweBhulogi]. Ibuyiswe kusuka, https://www.diabetesselfmanagement.com/recipes/snacks-appetizers/