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Ukudla okunempilo kwabanoshukela

Usanda kuthola ukuthi unesifo sikashukela kanti nolwazi lokuthi udle ukudla okukanjani awunalo. Nhloboni yokudla okumele ukudle? Sonke sisuka lapho! Ngolwazi esinalo plenty of recipes kuningi esingakupha khona mayelana nokudla okunomsoco balanced meal plan. Kuyasiza ke futhi ukuqonda izinhlobo zokudla okumele uzidle carb counting nokuthi zinaziphi izithako ezinamsoco muni. Nantu uhlu excellent article from Accu-Chek olunemininingwano oyidingayo.

Ama Carbohydrates no Shukela

Ama “Carbohydrates” awuhlobo oluthile luka shukela. Iwona asiza ukuthi umzimba ube nomdlandla. Ukukhetha ke ama “carbs” alungile kanye nokwehlisa ekudleni okunoshukela kakhulu, ukunciphisi ukudla isinkwa esimhlophe kanye namakhekhe kubalulekile kakhulu. Nakho ukwazi ukuzibalela isikalo somsoco kubalulekile kanye nakho ukwazi isikalo sakho sama carbs kuyasiza. Ukwazi inani lama “carbs” ekudleni okudlayo kuhlanganiswe nokuthatha “insulin” ngendlela eyiyona kudlala indima enkulu ekutheni ushukela wakho ube ilona ojwayelekile emzimbeni. Thatha ithuba ubuke lesi sithombe esingenzansi closer look at the portion plate here.

healthy eating portion plate

Ukudla okumnandi okunempilo okudliwa abanesifo sikashukela

Ngenzansi ukudla okungenankinga kubantu abanesifo sika shukela, ngenxa yokuthi akunabungozi kubo kanti ke futhi kuyasiza ukwenza lesifo sikashukela singabhebhetheki. Funda ngakho konke lana.

  1. uBhontshisi, wona unama protheni amaningi, okubalulekile ukuthi uqaphele isikalo nokuthi uwudla kangakanani.
  2. Izitshalo, zona ke azinamkhawulo, ungazidla noma ikangakanani!
  3. Izithelo ezino vitamins (C) okufana nama wolintshi. Kepha zona kumele uqabhele ukuthi udla ezingakanani.
  4. Ubhatata, wona ke unomsoco ukwedlula ezinye izitshalo.
  5. Amajingijolo: ahamba phambili futhi agcwele nomsoco.
  6. Utamatisi: wona ke ugcwele ama vitamin okubalwa kuwo u “C, E kanye ne Iron”.
  7. Izinhlanzi, ezino “Omega 3”.
  8. Okusandlamvu: lana sibala isinkwa esikhawe ngo kolweni kuphela okumele sidliwe.
  9. Amantongomane, nawo anomsoco obalulekile.
  10. Izinto ezakhiwe ngoBisi, nazo zibalulekile.

Qaphela: loluhlu olulana akusilona oluphakanyisiwe laba umgomo wawo wonke umuntu. Kepha Indlela yethu yokubhekana nesifo sikashukela ilele ekutheni abantu behlise inani lokudla abakudlayo okunama “carbs”. Kodwa ke siyaqonda ukuthi abantu bathanda ukudla okungafani futhi bakubuka ngezindlela ezahlukene, thina ke sifuna ukubanika amandla okuthi bazithathele bona izinqumo ngendlela yokudla. Uma unolwazi futhi uqonda ngenani lama “carbs” ekudleni lokho kukwenza wenza izinqumo ezincono mayelana nokudla.

diabetes superfoods

Ukulawula ingxenye

Ukulawula ingxenye noma isibalo Portion sizes sama “carbs” ekudleni kubalulekile ukulawula ushukela emzimbeni. Noma usujwayele ukuwabala, kepha kubalulekile ukwenza isiqiniseko sokuthi awulenzanga iphutha kade ubala. Ngalendlela, uzokwazi kahle ukuthi lingakanani inani lama “carbs” ekudleni okudlayo esikhundleni sokuqagela ukuthi mangakanani akhona. Lokhu kugwema nokuthi engagcini esengaphezu kwenani okumele abe ilona ama carbs emzimbeni womuntu.

Uhlelo lokudla meal plan lungaba usizo olukhulu uma udla ukudla okuthi akufane njalo ngesonto, kanti ke futhi kungaveza nomphumela kanye nokwenzakalayo kushukela emzimbeni wakho.

Ukuthola ulwazi olwandulele ngamasu mayelana nesifo sikashukela cifiza lana here.

Translation by Siboniso Langa

Photo by Jagoda Kondratiuk on Unsplash

Published inisiZulu

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