Ixesha lasehlotyeni lisizisela iindidi ezininzi ukutya diabetes-friendly oko kunokuzalisa isitya sakho sangokuhlwa yonke imihla yeveki. Ukusuka kumaqunube ukuya kwimifuno emitsha, akukho nqongophala yezithako ezinencasa kunye nezinempilo ezinokufakwa ngokulula kwizitya ezibuleweyo.
Kwaye ukuba awungomntu othanda ukuchitha iingokuhlwa zakho zasehlotyeni ukhonza isitovu esishushu, yazi ukuba zininzi iiresiphi ezilungiselelwe isidlo seswekile ezinokuphekwa ngemizuzu engama-20 okanye ngaphantsi, zikushiya unexesha elingakumbi lokonwabela ubusuku obufudumeleyo basehlotyeni.
Isihluthulelo sesidlo esinobuhlobo nesifo sikashukela kukuba nesidlo esinokulinganisela esineprotheni, i-fiber, kunye namafutha anempilo. Kwaye ngokuchaseneyo noko i-intanethi inokukhokelela ekubeni ukholelwe, ii-carbs ngokuqinisekileyo zinokuba yinxalenye yokutya okunempilo kweswekile. Isitshixo sokunandipha i-carbs ngelixa ugcina iswekile yegazi ngokulinganayo kukukhetha ukhetho olubonelela ngefayibha-cinga iimbotyi, iziqhamo, kunye neenkozo ezipheleleyo ezifana ne-quinoa-kwaye unamathele kwiisayizi ezifanelekileyo zokukhonza.
Esi sidlo semizuzu engama-20 sesidlo sesifo seswekile sigcwele ukulunga kwasehlotyeni okuya kunceda ukugcina iswekile yegazi yakho ilungelelene, kwaye okona kubaluleke kakhulu, incasa emangalisayo.
Bona Okuninzi: Izidlo ezingama-20 ezisempilweni zesifo seswekile onokuthi uzenze kwimizuzu engama-20
NgeCawe: I-Lemon Chicken Pasta
I-Lemon Chicken Pasta: Sithanda indibaniselwano ye-lemon zest entsha kunye neengqumba zesonka ezithosiweyo kule recipe ekhawulezayo nelula yepasta. Esi sidlo sisempilweni senziwe ngeswekile yegazi ukulinganisa ipasta yengqolowa, kunye nenkukhu yerotisserie kunye nezucchini ephekiweyo ekhawulezayo yokupheka, ukuze ufumane isidlo esipheleleyo, esilungeleleneyo kwimizuzu nje eli-10.
Esi sidlo sangokuhlwa siqaqambileyo nesinencasa sifanelekile kubusuku obufudumeleyo basehlotyeni, njengoko kukho ukupheka okuncinci okubandakanyekayo! Le iresiphi ekuqaleni yayenzelwe ukukhonza 1, ngoko ke cwangcisa ngokuphinda kabini okanye kane izithako ukwenza isidlo ukondla iqela elikhulu.
NgoMvulo: Isaladi yeStrawberry Poppy
Isaladi ye-Strawberry Poppy
Isaladi ye-Strawberry Poppy: Ukuvutha ngezithako ezifana namaqunube kunye nesipinatshi esitsha, le saladi ikhala nje incasa yasehlotyeni. Ukuquka amaqunube kule isaladi kwenza ukuba ibe sisidlo esilungele isifo seswekile kubusuku obuxakekileyo, kuba uphando lucebisa ukutya iziqhamo ezibomvu, ezifana namaqunube, amaqunube, amaqunube kunye namacheri, kunokunceda ekunciphiseni ukudumba, nto leyo enokuthi ibe nefuthe elihle kumanqanaba eswekile yegazi. Oku kungenxa ye-antioxidants kwiziqhamo ezibomvu ezibizwa ngokuba yi-anthocyanins.
I-arby iyenza njani inyama yabo yenkomo
Phezulu le isaladi kunye nenkukhu eseleyo ye-rotisserie kwisidlo sangeCawa okanye uye kwiimbotyi ezimhlophe ezinkonkxiweyo okanye i-crumbles yetshizi yokunyusa iprotheni.
Funda ngokugqithisileyo: Ezona ziQhamo zilungileyo kunye nezimbi kakhulu zokutyiwa ukuba unesifo seswekile
NgoLwesibini: Isaladi yeSalmon Couscous
Isaladi yeSalmon Couscous : Iisaladi kunye nexesha lasehlotyeni zihamba kunye. Zilula ukuzenza, zithatha ithuba lesisa sexesha lonyaka, kwaye zikhaphukhaphu kwaye ziyahlaziya, kodwa zisenokwanelisa. Ukonwabela isaladi ene-salmon, okanye nayiphi na intlanzi kulo mbandela, inokwenza isitya sakho sibe nobubele ngakumbi seswekile.
Uphononongo luye lwabonisa rhoqo ukuba ukutya ukutya okuphezulu kumafutha e-omega-3, njengesalmon , inokunciphisa umngcipheko wokuba nesifo sentliziyo. Oku kubalulekile kubantu abanesifo seswekile, njengoko basengozini enkulu yokuba nesifo sentliziyo. Ke, layisha iisaladi zakho ngesalmon kunye nokunye ukutya okuphezulu kumafutha e-omega-3, njengamantongomane, imbewu kunye neoyile yomnquma.
Funda ngokugqithisileyo: Iinguqu ezili-10 zoKwenza kwiMpilo yeNtliziyo xa unesifo seswekile
NgoLwesithathu: I-Vegan Superfood Buddha Bowls
I-Vegan Superfood Buddha Bowls : Xa imozulu intle, ukuba nesidlo sakusihlwa esiphathekayo esinokonwatyiswa ngaphandle yenye yezona zinto zilungileyo zokuba nazo. Ezi zitya zengqolowa zipakishwe nge-antioxidants kunye ne-fiber-rich-rich ingredients ezanelisayo kunye ne-super diabetes-friendly (funda: ukulinganisa iswekile yegazi). Yiza nazo ukuba unepikiniki epakini okanye ukonwabela ukutya kwakho kwiveranda yakho engasemva. Okanye ukuba ufuna nje isidlo esilula sasehlotyeni, esi sesakho.
NgoLwesine: Akukho-Pheka Black Bean Salad
Akukho Cook Black Bean Salad : Xa imozulu ifudumala, amagama athi 'akupheki' angavakala njengephupha. Le isaladi iqulethe iprotheyini esekelwe kwisityalo kunye nefayibha evela kwiimbotyi, eziya kunceda ukugcina iswekile yegazi lakho ukuba ingabikho. Kwaye ukusetyenziswa kombona omtsha kunye neetumato ezivuthiweyo kwenza le saladi ibe yinto ekhethekileyo kwixesha lasehlotyeni.
NgoLwesihlanu: I-Shrimp Tacos eyoyiweyo emnyama
I-Shrimp Tacos eyoyiweyo emnyama: Kwimizuzu nje engama-20, unokonwabela i-shrimp tacos enejusi ngomzamo omncinci. Ukulayisha esi sitya setaco kunye nezithako ezifana neavokhado kunika ukomelela kwamafutha asempilweni, athi acothise ukwetyisa ukuze ancede ukuzinzisa iswekile yegazi. Kwaye ukongezwa kweetumato ezintsha, isiseko sehlobo, kunika ezi tacos ezinye i-antioxidants, njenge-lycopene, kunye nencasa entsha.
NgoMgqibelo: I-Pea eLula kunye nesipinatshi seCarbonara
I-Easy Pea & Spinach Carbonara : Ukuba ucinga ukuba i-pasta ivaliwe ukuba unesifo sikashukela, cinga kwakhona. Nangona i-pasta iqulethe i-carbs, nayo iqulethe ifayibha kunye neprotheni -ewe, kunye ne-pasta emhlophe kunye ne-pasta entsha, njengento esetyenziswa kwesi sidlo semizuzu engama-20. Kwaye xa uyidibanisa nezinye izithako zokulinganisa iswekile yegazi, njengefayibha, iprotheyini kunye namafutha (ukusuka kwisipinatshi, iiertyisi kunye namaqanda kule recipe), wenza isidlo sibe nobuhlobo ngakumbi nesifo seswekile. Ukusebenzisa i-pasta yengqolowa egcweleyo kukunika ukongezwa kwefiber eyongezelelweyo, kodwa ngokuqinisekileyo unokukonwabela ukuphakelwa kwepasta emhlophe ngaphandle kokukhathazeka kakhulu malunga neeswekile zegazi lakho.
Ukongeza, idatha epapashwe kwi I-BMJ Nutrition, Prevention, and Health wabonisa ukuba ukutya ii-servings ezintathu ze-pasta ngeveki akunyusi umngcipheko womntu wokuba nesifo seswekile. Ngoko ke, vumela ukuba uhambe naluphi na uloyiko malunga ne-pasta kwaye endaweni yoko uvumele ukuba uyonwabele-elula ukuyenza kunye nesidlo sakusihlwa se-pasta esigcwele i-flavour yasehlotyeni kwaye ilungile kwimizuzu engama-20 ngokukhawuleza.
