Kunezifo lapho kudingeka khona ukubuyekezwa kokudla kwakho okujwayelekile futhi ungafaki imikhiqizo eyingozi kuwo. Kubalulekile ukwazi ukuthi awukwazi ukudla ngesifo sikashukela , ngoba uma ungahambisani nemingcele, lesi sifo singaba sibi futhi lokhu kungaholela ekufeni.
Yikuphi ukudla okungeke kudliwe ngesifo sikashukela?
- Izithelo . Kulesi sigaba semikhiqizo kunezikhundla okufanele zifakwe ngokuphelele, kodwa kunezithelo ezivunyelwe ukusetshenziswa ngamanani amancane. Sizoqonda ukuthi yiziphi izithelo ezingenakudliwa ngesifo sikashukela, amagilebhisi, izinsuku, ubhanana, ama-strawberries namakhiwane. Lezi zithelo zivusa ukungena kweglucose yegazi. Amagama asele ezithelo avunyelwe ukuba adle, kodwa kuphela ngamanani amancane. Amaju we-sweet shop, nawo adinga ukukhishwa.
- Imifino . Kuvinjelwe ukudla ukudla okunama-carbohydrates amaningi nesitashi, ngoba kwandisa inkomba ye-glycemic. Sizoqonda ukuthi umuntu akufanele adle emifino egula ngesifo sikashukela, ngakho-ke, okokuqala, lokhu kuyi-mbatata, okungavinjelwe abantu abanesifo sesibili. Akufanele udle ummbila.
- Amaswidi . Imikhiqizo enjalo ihlanganisa ama-carbohydrate alula, ayingozi kubantu abanesi sifo. Sekuyisikhathi eside abakhiqizi bekhiqiza imikhiqizo equkethe i-sweetener. Amaswidi anjalo angadliwa, kodwa kuphela ngokulinganiselwe futhi ngemuva kokubonisana nodokotela. Uma isiguli singenayo isisindo esiningi , uvumelekile ukuba adle uju oluncane. Okuthandwa yi-chocolate amaningi kubantu abanesifo sikashukela akuvunyelwe, kodwa lokhu akusebenzi kumshokoledi omnyama wemvelo, okungenzeka, kodwa hhayi okuningi.
- Isinkwa kanye namaqebelengwane . Ukukhuluma ngokuthi imikhiqizo ayikwazi yini ukudliwa yisifo sikashukela, kufanelekile ukubhekisela emgqonyeni we-baked kanye nehlama. Ekudleni okunjalo, ama-carbohydrate amaningi alula, ayaziwa ukuthi avinjelwe abantu abanesigaba sokuqala nesesibili. Isixazululo sabashukela abanesifo sikashukela siyoba yizinkwa ze-rye, kanye nokubhaka ku-bran.
Okunye ukudla okungenakudliwa yisifo sikashukela:
- Izithasiselo ezitsheni ezihlukene, isibonelo, isinaphi, amasoso avela enhlanzi nenyama, imifino eluhlaza kanye nama-marinades.
- Ukudla okunomsoco okulula: ukudla okulula, abakwa-crackers, iklabishi elimuncu, njll. Imikhiqizo yokuhlunga, ngoba iqukethe i-sodium eningi.
- Ibhaluni leParele kanye nelayisi elimhlophe elihlutshiwe, kanye nezinhlamvu ezimile.
- Ukudla okuqukethe amafutha agcwele.
- Tea equkethe iwayini, kanye ne-caffeine. Noma yiziphi iziphuzo ezimnandi ezingavunyelwe.