Yenzelwe abantu abanesifo sikashukela, njengaye, isidlo sikashukela sikaDkt. Bernsteins 's choice of popular for many people. Kungasetshenziswa yibo abangenayo isifo sikashukela njengendlela yokudla okunempilo nokulahlekelwa isisindo.
Njengezinhlelo eziningi zokudla, uDkt. Berstein uhlanganisa ukudla okunganakho ongakwazi ukukudla uma ulandela ukudla kwakhe. Izinhlu ezilandelayo zihlinzeka ngokubhekisele kalula kokudla okunqatshelwe nokwamukelekayo umbhali kuhlanganisa ezincwadini zakhe.
Uhlu Lokudla Oluvinjelwe
Kuhlelo lukaDkt. Bernstein, ukudla okukhiqiza ukukhula okusheshayo kwegazi eliphakathi kwegazi kuphelile. Ukudla okungavunyelwe kufaka phakathi abasolwa abafana namaswidi kanye namajusi wezithelo, nakuba ezinye zezinhlayiya nezinhlamvu zingase zimangaze.
Amaswidi nama-Sweeteners:
- Ushukela, uju, i- fructose , isiraphu yesinkwa, i-molasses, njll, noma ukudla okuqukethe njenge-candy ne-soda ejwayelekile.
- Ukudla okuqukethe ezinye izithako eziyizinhlobo zikashukela. Lokhu kufaka hlangana ne-agave, i-dextrose, imfucumfucu, nezinye izithako eziningi ezivame ukugujwa ushukela .
- Ukuphuza utshwala obushukela njenge- maltitol , sorbitol, njll. Lokhu kuhlanganisa ukudla okuqukethe, kuhlanganise neswidi engenashukela kanye nokudla okunye noma "ukudla okungenashukela"
- Ama-dessert amaningi, kufaka phakathi ama-pie, amaqebelengwane, amakhukhi, njll.
- Ama-sweeteners okufakelwa amakhemikhali afaka ama-carbs (bona isigaba sama-sweeteners okufakelwa kusigaba "Esivunyelwe Ukudla").
Izinhlamvu kanye Nemikhiqizo Yezinhlamvu:
Noma yimuphi umkhiqizo owenziwe ngotshani, ibhali, ummbila, irayisi, i-quinoa, rye, njll, avunyelwe ohlelweni, kufaka phakathi:
- Izinkwa
- Abaqashi
- Eminye imikhiqizo eyenziwe ngofulawa
- I-cereal, kuhlanganise ne-oatmeal
- I-Pasta
- Amapancake nama-waffles
Imifino enomnandi noma enesitshalo:
- Amazambane
- Ama-Parsnips
- I-squash yasebusika
- Ama-Beet
- Izaqathe
- Ukolweni
- I-pepper ephuzi ephuzi
- Imifino
- Anyanisi (ngaphandle kwamanani amancane)
- Utamatisi omuncu (ngaphandle kwamanani amancane)
- Utamatisi ophekwe, utamatisi unamathele, utamatisi isiphuzi
- Imifino ehlanganisiwe equkethe ushukela noma ufulawa
Izithelo noma amaJaji wezithelo:
Zonke izithelo nezithelo zezithelo zikhona ohlwini lokudla olwenqatshelwe. Okuhlukile ukuthi abanye abantu bangase baphuze ijusi le-tomato kuMariya Ogazini uma kungabangeli ukukhuphuka kwegazi.
Imikhiqizo yobisi:
- Ubisi
- Yogurts enomnandi
- Ama-yogurt amaningi angamafutha aphansi namanqamu ahlanganise ne-carbs
- I-cottage ushizi, ngaphandle kwemali encane
- Amakhanti abisiwe amakhekhe kanye ne-coffee lighteners
- Ubisi oluphuthumayo noma olunomsoco
Ezinye ukudla:
- Amantongomane ngaphandle kwemali encane (bala ama-carbs)
- Izinto eziningi zokucubungula nokulungiselelwa, ukudla okudla okulula, njll.
- Amakhodi amaningi, kuhlanganise noviniga obhalsamu
Uhlu Lokudla Oluvunyelwe
Lolu hlu lungakushiya uzibuze ukuthi yini ongayidla ngokudla kukaDkt. Bernstein's Diabetes Diet. Njengoba ubona, kusekhona ukudla okuningi okukhona kuwe.
Ukudla:
Ukudla okuningi nokudla kwamaprotheni kuvunyelwe ngaphandle kokuthi i-carbs ingeziwe.
Imifino:
Imifino engekho kuhlu olungavunyelwe yamukelekile. Ngokuvamile, ungakwazi ukukala inani le- carb lemifino elinomsoco olula: ubale 1 indebe eluhlaza, 2/3 indebe ephekwe, noma indebe ye-1/4 ehlanzekile noma egcotshwe njengama-gramu angu-6 we-carbohydrate.
Imikhiqizo yobisi:
- I-Cheeses - balala igramu eyodwa ye-carb ngehora ngalinye ngezinhlobo eziningi zokudla
- I-yogurt - amafutha agcwele, ama-gram angu-11 ayi-carb
- I-Cream - isigamu segramu ye-carb ngesipuni
- I-soymilk engasetshenziswanga ingasetshenziswa njengendawo ebisi yobisi
- I-Butter noma i-margarine
Amanqamuli okusanhlamvu:
- Ufulawa we-Soy unama-gramu angu-7.5 we-carbohydrate ngekhamera ngayinye ye-1/4
- Abaningi be-bran crackers (funda amalebula)
Abathandekayo:
Ama-sweeteners wokufakelwa kuvunyelwe ngaphandle kokuthi bangeze ushukela (ngokuvamile ngesimo se-dextrose noma i-maltodextrin), njengoba abathandekayo abaningi abenziwe ngophuphu. Ukungafani kukhona imithombo yamanzi yamakha amnandi noma lawo angena ezibhebheni ezincane.
Amantongomane:
Amantongomane avunyelwe, kodwa udinga ukubala ama-carbs. Kuyisihluthulelo sokuthi "wazi ngokwakho" ngoba abantu abaningi banzima ukuyeka lapho bedla amantongomane.
Cabanga ukubala izinsiza ngaphambi kwesikhathi futhi ugcine lezi zingxenye zomuncu efrijini.
Ama-condiments nama-flavorings:
Ama-condiments nezithako ezisetshenziselwa ukwengeza ukunambitheka ekudleni zilungile uma nje zingenayo ushukela . Lokhu kubandakanya izinongo, amakhambi, isinaphi, ukukhishwa ushukela kanye nesaladi ephansi isaladi yokugqoka, kanye nama-flavorings angenayo ushukela namaqabunga.
Izinselo:
Uhlelo lugcina izinto ezilula futhi ezivunyiwe zihlanganisa amanzi, amanzi aphuzayo, i-club soda, i-soda yokudla, ikhofi, netiyi. Futhi, iziphuzo ezincane ezidakayo zingadlalwa ngokulinganisa okulinganiselwe.
Uphatha:
Uma ucabanga ukuthi ukuphatha okumnandi kwakungekho embuzweni, cabanga futhi. Ungakwazi ukuwajabulela, kodwa kubalulekile ukuthenga nokubhaka ngokusho kokudla.
- I-gelatin brand ye-Jell-O eyenziwe yenziwe ngoshukela okwakulungile noma amanye ama-gelatin angenashukela ngempela ayilungile. Hlola ilebula ye-sugar efihliwe, ikakhulukazi ye-maltodextrin ngoba evamile kuma-gelatini aphuziwe.
- Ama-puddings angenashukela angenziwa ngezinye izindlela ezincane zobisi lwe-carb futhi angaba amagremu ayisithupha ama-carbs njengengxenye yecebo lakho lokudla.
- Izitsha zokupheka ezincane ezenziwe ngamakhemikhali ezinjengezo ezitholakala encwadini kaBernstein noma noma yiziphi izindlela zokupheka zokupheka ezincane ezibonisiwe.
> Umthombo:
> Bernstein RK. Isixazululo Sesifo Sikashukela sikaDkt. Bernstein: I-Complete Guide yokufeza i-Blood Normal Blood Sugars. I-4th ed. Okuncane, Brown kanye neNkampani. 2011.