Ukuchitha amahora ambalwa ngesonto lokuhlelwa kokudla kanye ne-prepping kuwufanelekile uma ugcina izitsha ezilinganiselayo nezomsoco. Uzohlomula ngokukhetha okuhle ngaso sonke isikhathi, okwenze kube lula ukunamathela emigomweni yakho yempilo.
Landela le plan yokudla ngesinyathelo ngesinyathelo, uqedele uhlu lokuthenga, futhi usike isikhathi sakho esichitha ngesigamu. Iveza izinsuku ezinhlanu zokudla kwesifo sikashukela-okunomusa, ngamunye ngokuhlaziywa futhi ohanjiswe ukuze unikeze izinhlobo ezihlukahlukene, amafutha aphezulu, amaprotheni, ama-carbohydrates, kanye ne-fiber.
Ikhalori lakho nezinhloso zeCarb
Inombolo yamakholori owadingayo iyahlukahluka ngokuya ngobude bakho, isisindo, izinga lomsebenzi, nemigomo. Izibalo ezifana nalezi ngezansi zinganikeza isilinganiso esilungile. Xhuma ulwazi lwakho ukuze ufunde umgomo wakho wekhalori wansuku zonke wokulahlekelwa isisindo, ukuzuza isisindo, noma ukugcinwa kwesisindo.
Uma udinga amakholori ambalwa kunokuba uhlelo lokudla luhlinzekwe, izingxenye ezinciphisa kancane noma izithako ezishintshayo zizosiza. Uma udinga amakholori angeziwe, engeza isiphuzo sesibili osukwini lwakho. Izinketho ezimbalwa ezihlakaniphile zihlanganisa:
- 4 izipuni hummus nge 8 baby izaqathe: 125 kilojoule, 15g carbs, 6g fiber
- 1/2 indebe engeyona fat yogurt yogreek nama-alimondi angu-23: amakholori angu-232, i-10g carbs, i-3g fiber
- Iqanda elibi elinama-1/4 indebe guacamole ngaphezulu kwe-1/2 okusanhlamvu okusanhlamvu okuyi-English muffin: ama-kilojoule ayi-221, i-carg 17g, i-6g fiber
- 1/2 indebe ephansi yamafutha e-cottage shizi ne-1 ithisipuni uju nesidashi sesinamoni: ama-khalori angu-118, ama-gramu angu-10 we-carbohydrate, i-0g fiber
Ukudla okuningi (kodwa hhayi konke) kungaphansi kuka-40 amagremu we-carbohydrate.
Inombolo efanele kuwe izohluka lapha futhi, ngokususelwa ezingeni lomsebenzi kanye nemithi. I-dietitian yakho ingakuqondisa ekuchazeni ibanga lakho elihle le-carbohydrate.
Zama ukuthi ungadangali uma kuthatha imijikelezo embalwa yokubala i-carb futhi ngokulinganisa ulinganisa ushukela wakho wegazi ukuze uthole izinto kahle. Ekugcineni, uzothola okukuhle kakhulu kuwe.
Ukunyakaza
Lolu hlelo lokudla alubandakanyi iziphuzo futhi lucabanga ukuthi uzojabulela iziphuzo eziqabulayo, ezingenaswidi kulo lonke usuku lwakho. Amanzi yinto eyodwa, kodwa ungashintsha izinto futhi uzame itiye esisha kakhulu netimu noma i- strawberry basil sparkler . Owokuqala uneza ama-kero kilojoule, owesibili kuphela amakholori angu-16 kanye no-4g we-carbohydrate ngezi-12-ounce.
Ukudla kokuPhezulu kokuPhezulu
Thatha umbono wakho ngalokho okuzokujabulela kulo lonke isonto. Lungisa i-servings iresiphi ngayinye ukulingana ukuthi bangaki abantu obondlayo. Ukuze ulondoloze isikhathi, ujabulele ukudla kwasekuseni kokudla kwasemini ngosuku olulandelayo noma kuze kube yizinsuku ezimbili.
| NgoMsombuluko | NgoLwesibili | NgoLwesithathu | NgoLwesine | NgoLwesihlanu | |
| Ukudla kwasekuseni | I-PB ne-Banana Crepes | Chocolate Chia Smoothie | Coconut Raspberry Oatmeal | I-Hummus Breakfast Bagel | I-Broiled Top Breakfast Frittata |
| Ukudla nokudla | Isaladi eqoshiwe yase-Asia | I-Red Curry I-Lentil Soup | I-Asparagus Chicken Irayisi Ethosiwe | I-Mexican Chicken Verde Casserole | I-Pasta e-Baked Spring |
| Ukuncintisana | I-Walnut Edamame Mix | I-Bean White Curry I-Dip | I-Pumpkin Cheesecake Mousse | I-Tuna Salad Crisps | Ikhekhe elimnyama leShokoledi |
Uhlu lokudla
Ngaphambi kokuphuma, hlola ngokucophelela ohlwini bese uphuma zonke izinto onayo. Ngale ndlela ngeke uchithe isikhathi esitolo futhi ungathatha kahle lokho okudingayo.
Thenga konke kokudla kwakho ngenye indlela ukugcina isikhathi.
Uma ubalethela ekhaya, phinda ukuthi yini ongayenza ukuze ugcine isikhathi phakathi nesonto. Gcina izigcoko eziqoshiwe kanye nokudla kwangaphambi kokuphekwa ezitsheni zeTupperware efrijini (i-Tupperware eqinile nemigodi yamasoni iyisihluthulelo sokugcina ukudla okuphephile nokuphephile). Gcina izithako ezingazange zisetshenziswe ezindaweni zazo ezifanelekile, njenge-pantry yakho noma i-friji, ngakho-ke unezikhathi ezisebenzisekayo uma sekuyisikhathi sokuzisebenzisa.
Izinto ze-Pantry nezinto Ezinamakha - ufulawa wonke ukolweni | Ubisi namaqanda - ubisi lwe-alimondi olungenasiphundu Ukukhiqiza okusha - ubhanana Inyama Nezilwandle - isifuba senkukhu I-Bakery neSinkwa - bagel lonke okusanhlamvu Izimpahla ezifriziwe - raspberries |
Izwi elivela
Umgomo lapha ukulungisa lokho ongakwenza esikhathini esithile ukuze ukwazi ukukhulula umthwalo wakho womsebenzi phakathi nesonto lonke, ngokushiya ikakhulukazi ukuhlangana. Kungenzeka ukuthi konke ngeke kuphelele, futhi kulungile. Ungakwazi futhi kufanele ushintshe izinyathelo zokuvumelanisa izidingo zakho nokuhamba komsebenzi siqu.
Kungaba usizo ukuthi uhlele isikhathi ekhalendeni lakho, njengoba ungathanda umhlangano noma ukuqokwa. Isikhathi esivinjelwe siyisikhumbuzo somsebenzi futhi sinciphisa iziphazamiso ezingavamile.
Uma ufuna ukwakha uhlelo lwakho lokudla, hlola izindlela zokupheka ezinobungane sikashukela esitholakalayo. Ngokuvamile, kufanele ulwele ukulinganisela nokuhluka. Gxila ekugcwaliseni ipuleti yakho ngemifino, okusanhlamvu okuphelele, amaprotheni anempilo afana nezinhlanzi nezinkukhu, i-legumes kanye nemikhiqizo yobisi ephansi. Amasayizi wezinxenye nawo ayabalulekile. Ukudla okucebile ku-fiber namaprotheni kuzokugcwalisa, kukusiza ukuthi unamathele ekutheni usebenzise isayizi efanelekile futhi uphathe kangcono i-blood glucose yakho, ama-cholesterol amazinga, isisindo, kanye nempilo yonke.
> Imithombo:
> I-American Diabetes Association. Ukudla Ukuhlela. 2017.