Iminyaka ukuya kwengama-30, asicingi ngento esisityayo, kodwa ke inokuba kade. Kwaye ukuba imeko ebuhlungu yesisu ukusuka ekusebenziseni kakhulu ukutya okukhawulezayo kunye nezinye iimveliso eziyingozi kunokubuyiselwa kwisiqhelo, kodwa inqanaba eliphezulu leswekile yegazi elizinzileyo alilula.
Kutheni iswekile "itsiba"?
Ngalo lonke ixesha, iphoso liba yinto egqithisileyo ye-carbohydrate ekhawulezayo. Abantu abaneswekile kwiswekile Mellitus, kufanelekile ngaphandle kwemveliso equkethe eli candelo ngokubanzi. Kodwa imifuno iya kuba yeyona ndlela ibalaseleyo yokuphuma kwimeko xa ufuna ukuba ne-snack. Ngamafutshane kunye neziqhamo kufanelekile ukuba zilumke - zikhethe ezahlukeneyo zomxholo weswekile.
Khetha iintlobo zeziqhamo ezingafunekiyo
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Ngaba loluphi uhlobo lweemveliso eziza kuphawula?
Xa ukhetha iimveliso, imali ingqalelo isalathisi Glycemic: isalathisi ngasentla iiyunithi 70 lubonisa ukuba iimfuno imveliso ukuba umva abulawe le Umboniso, ukususela 50 ukuya 70 - kwinqanaba avareji. Zonke ezi zingezantsi kweeyunithi ezingama-50 aziyi kuchaphazela amanqanaba eswekile yegazi.
Ukuthintela iingxaki ezinjengezibhedlele kungxamiseko, zala ezi mveliso zilandelayo okanye zama ukunciphisa imvakalo yokusetyenziswa kwayo:
-Ukubhaka omnandi.
-UJam, sithandwa.
-Iziselo ze-carbhonter.
-Itshokholethi.
-Utywala.
- Ukutya okukhawulezayo.
Sijika kwiimveliso ekufuneka zivele etafileni yakho.
Ukutya kwaselwandle
Ukusetyenziswa kweentlanzi zolwandle kuya kunceda ukucocwa umzimba kuma-slags ezihlanganisiweyo, kwaye kukuphucula iivithamini kunye ne-amino acids eziyimfuneko, uqiniseke kwinkqubo yentliziyo. Ukukhetha kufanelekile ukuthumela iMackerel, i-trout kunye ne-crab - isalathiso sabo se-glycemic sesona sisezantsi.
Ubisi
Ukuba awuhluthi ngenxa yokunganyamezeli i-lactose, ungakongeza ubisi ekutyeni lwakho, ubuncinci kangangezihlandlo ngeveki - oko kukukhawulezisa ukugaya kweglucose.
Inyama kunye nentlanzi
Ezi zinto zilandelayo zenyama zilungele ngokutya okuphezulu kwe-carbohydrate: itakane, inkukhu, inyama yenkomo, i-turkey, umvundla. Akufuneki nje kwinyama ye-Fry-uya kufaka ingozi enkulu nangakumbi emzimbeni, kungcono ukuba ubanikele okanye upheke isibini, emva kokususa ulusu.
Kungcono ukuba ubanike okanye atshutshise imifuno kunye nenyama
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Imifuno emitsha
Ukuba iswekile yakho ayizinzanga, unokudibana nengxaki yokukhetha imisebenzi, amaxesha asele enziwe ngokulandelelana aqukethe inani elikhulu lezinto ezingafunekiyo kuwe njengeswekile kwaye uzinzile. Ungayifaka indawo yamaxesha eminyaka emi-greens - zombini kwiintsha kwaye zomiswe. "Abahlobo" bakho kufuneka: Parsley, e-Kinza, dill kunye nepinatshi.
Nokuba ngoku awunazo iingxaki kwiswekile engazinzanga, zama ukutshintsha ukutya namhlanje, ukuze ungahlangabene neziphumo ezingathandekiyo zokusebenzisa kakuhle zonke iimveliso zemveliso.