Imenyu ye-vegan yabantu abanesifo sikashukela iklanyelwe ukunikeza ibhalansi yamaprotheni, ama-carbohydrate, amafutha, amavithamini namaminerali ngokusekelwe ezimisweni zokudla okunomsoco wesifo sikashukela. Umuntu ngamunye onesifo sikashukela unezidingo zakhe zamandla kanye nokudla okunomsoco, ngakho-ke sicela uthintane nodokotela wezingane noma udokotela wakho womndeni ukuze uqiniseke ukuthi iziphakamiso zethu zikulungele. Imenyu yakhelwe abantu abasha nabadala. Ayihloselwe izingane noma abantu abagula kakhulu.
Imenyu yabhalwa ngokusekelwe eziqondisweni zokuhlela ukudla ze-American Diabetes Association. Njengoba ama-carbohydrate eyimisoco abantu abanesifo sikashukela okufanele bayilawule ngokucophelela, imenyu iklanyelwe ukugcina inani elifanele lama-carbohydrate ekudleni kwakho.
Ama-carbohydrate, amaprotheni namafutha yizakhi ezintathu eziyinhloko ezitholakala ekudleni esikudlayo, kodwa ama-carbohydrate anomthelela omkhulu emazingeni kashukela egazini. Ngoba ukulawula ushukela wegazi kuwumgomo wokuqala ekwelapheni isifo sikashukela. Ngokulawula ukudla kwethu kwama-carbohydrate, siqhubekela kulo mgomo. Lokhu akusho ukuthi ama-carbohydrate kufanele asuswe; kunalokho, kufanele uhlele ukudla kwakho nokudla okulula ukuze uqinisekise ukuthi kunikeza inani eliphelele lamacarbohydrates.
Ama-carbohydrate atholakala kakhulu kumastashi, izithelo kanye nobisi. Ukuphakelwa okukodwa kunikeza i-15 g yama-carbohydrate. Isibonelo, ngesidlo sasekuseni, ungakwazi ukukhokhela ukudla ama-carbohydrate amathathu, noma amagremu angu-45 we-carbs. Ama-servings amathathu angahlukaniswa phakathi kokudla okuhlukene, mhlawumbe kuzoba iphalishi, amazambane kanye nesithelo esisodwa. Ukuze uthole ukudla okulula, ungathenga ama-carbohydrate amabili, noma amagremu angu-30. Kulokhu, ubisi kanye ne-bun kufanelekile. Khumbula nje ukuthi isitashi, izithelo, nobisi kunikeza ama-carbs, kanti ingxenye eyodwa yama-carbs inikeza amagremu angu-15.
Imifino, amaprotheni, namafutha kuvame ukunikeza ama-carbohydrate ambalwa kodwa ayimithombo emihle yezinye izakhi ezibalulekile, okungukuthi amavithamini namaminerali. Ngokuvamile, imifino iqukethe amagremu ambalwa kuphela we-carbohydrates (amagremu angu-5 ngokuphakelwa) futhi ingasetshenziswa kakhulu ekudleni kwesifo sikashukela. Kwezinye izimo, azifakwa esibalweni sama-carbohydrate. Kodwa-ke, udokotela wakho angase atuse ukuthi ufake ukubala ama-carbohydrate emifino ekuhleleni kwakho ukudla. Futhi, uma udla inani elikhulu kakhulu lemifino (izinkomishi eziningana), kufanele zibalwe njengezingxenye ze-carbohydrate. Imifino enesitashi - ummbila, uphizi, ubhontshisi, amazambane, ubhatata, nethanga - kufanele kubhekwe njengokuqukethe ama-carbohydrate. Zibhekwa njengesitashi futhi ziqukethe amagremu angu-15 we-carbs ngokukhonza ngakunye. Amaprotheni namafutha ayingxenye ebalulekile yanoma yikuphi ukudla futhi empeleni kuhambisana kahle nama-carbohydrate ukusiza ukuzinzisa amazinga kashukela egazini.
Ukugaya lonke lolu lwazi kungaba nzima! Zizwe ukhululekile ukuthintana ne-American Diabetes Association mathupha noma uyivakashele ku-inthanethi ku-www.diabetes.org. I-American Dietetic Association iphinde inikeze ulwazi oluwusizo mayelana nokuhlela ukudla kwesifo sikashukela. Vakashela ku-www.eatright.org.
Uzoqaphela ukuthi amamenyu enziwe ngezidlo ezincane eziyisithupha ngosuku. Ukudla, kulokhu, kungcono ekuzinziseni amazinga kashukela egazini, ukuhlinzeka ngokunikezwa kwamandla njalo futhi kukusize uzizwe ulungile.
Uma udinga ukudla ama-kilojoule ambalwa kunendlela imenyu esikisela ngayo, yeka ukudla okunesitashi (i-pasta, amazambane, ama-popcorn, njll.) kuqala. Ukunikezwa kwesitashi okukodwa kulingana nocezu olulodwa lwesinkwa noma 1/2 inkomishi ye-pasta ephekiwe futhi cishe ama-calories angu-80. Kodwa-ke, ngaphambi kokushintsha iphethini yakho yokudla, qiniseka ukuthi uthintana nodokotela wakho wezokudla noma uchwepheshe wezempilo.
Ukuze unciphise ukudla kwakho amafutha agcwele, funda amalebula. Amafutha esundu, amafutha kakhukhunathi, amafutha asezindaweni ezishisayo, namafutha emifino e-hydrogenated konke kuyimithombo yamafutha agcwele futhi kufanele kugwenywe uma kungenzeka.
Kudingeka umzamo omkhulu ukuze uphile kahle nesifo sikashukela. Ukulwa nalesi sifo, yiqiniso, kunzima kakhulu, kodwa ungaphila impilo ende, enempilo, futhi kuyokufanelekela!
Imenyu
Sunday
Ibhulakufesi: 1/2 inkomishi lisikiwe ikhabe izingcezu ezi-2 isinkwa 1/4 inkomishi esikiwe amapentshisi noma amabhilikosi 4 oz ubisi lwesoya oluqinile
Ukudla okulula: 1/2 inkomishi yamagilebhisi amasha 6 ama-crackers anamafutha aphansi Amanzi e-soda
Isidlo sasemini: 1 inkomishi yesobho le-barley mushroom ama-ounces ama-2 abhemayo i-seitan 1/2 inkomishi kabhontshisi oluhlaza 2 amathisipuni imbewu kasesame 2 wezipuni ulethisi onamafutha aphansi Ama-ounces ayisishiyagalombili ubisi lwesoya oluqinisiwe
Isiphuzo: 1/2 inkomishi yesiphuzo sikashokoledi
Isidlo sakusihlwa: 1 inkomishi ye-chili lentili 1/4 inkomishi ye-protein yemifino eqoshiwe 1/3 inkomishi elayisi elimhlophe 1/2 inkomishi izaqathe ezishisiwe noma ezigazingiwe 1/2 inkomishi izingcezu zikaphayinaphu omusha
Ukudla kwakusihlwa: 1/2 inkomishi bagels 8 oz ubisi lwesoya oluqinile
UMsombuluko
Ibhulakufesi: 1/3 indebe ye-cranberry juice 3/4 inkomishi ye-oatmeal ephekiwe ne-1/2 yebhanana kanye ne-1 ithisipuni ye-vegan margarine 8 oz ubisi lwesoya oluqinile
Isiphuzo: izinkomishi ezi-3 ze-popcorn ezinamafutha aphansi 2 amathisipuni imvubelo enomsoco 1/2 indebe yejusi yewolintshi
Isidlo sasemini: isinkwa se-pita esifakwe 2 oz isaladi yenyama yesoya, ama-radishes, namakhukhamba 1 inkomishi yeklabishi elishukiwe elinezipuni eziyi-1-1/2 ze-vegan mayonnaise 8 oz ubisi lwesoya oluqinile
Isiphuzo: isaladi lesithelo nobisi lwesoya oluyi-8 oz, i-2 oz tofu, kanye ne-1/2 indebe yamajikijolo afriziwe noma amasha ahlanganiswe nejusi yejinja
Isidlo: Isitshalo seqanda esibhakiwe (1/2 indebe) ne-1/4 indebe ye-tomato sauce 1/2 inkomishi kabhontshisi omnyama ne-1/3 inkomishi yerayisi elinsundu I-apula elilodwa elibhakiwe eliphakathi nendawo
Ukudla kwakusihlwa: 2 wezipuni bhotela lamantongomane nama-crackers angu-6
NgoLwesibili
Ibhulakufesi: 1/2 inkomishi ewolintshi wedges Ukolweni othosiwe nezipuni ezimbili zebhotela lamantongomane 2 oz ubisi lwesoya oluqinile
Isidlo santambama: ama-vanilla wafers ama-5 1/2 indebe ye-apricot nectar
Isidlo sasemini: 1-1/2 izinkomishi isipinashi nesipuni esingu-1 amajikijolo aqoshiwe, ama-alimondi angu-6, nesaladi engenawo amafutha 1/2 ubhontshisi wenkomishi ne-tortilla ne-salsa Ama-ounces angu-8 obisi lwe-soy oluqinile
I-Snack: 1/2 indebe ye-soy cream
Isidlo sakusihlwa: 1/2 inkomishi ye-broccoli ebilisiwe ne-1/4 inkomishi kapelepele obomvu 1 inkomishi yamazambane ne-1/2 ithisipuni ye-curry powder kanye nezipuni ezimbili ze-vegan ukhilimu omuncu 2 inja eshisayo ye-tofu noma i-1 ounce ye-vegan sausage
Ukudla kwakusihlwa: ama-crackers ama-3 anezipuni ezi-2 zebhotela le-nati 8 oz ubisi lwesoya oluqinisiwe
NgoLwesithathu
Ibhulakufesi: 1/2 inkomishi umpe webhilikosi 1 i-muffin yesiNgisi ne-1 ithisipuni imajarini ye-vegan kanye no-1-1/2 oz ushizi we-soy 1/2 inkomishi ye-salsa 8 oz ubisi lwesoya oluqinile
I-Snack: 1/2 inkomishi i-tortilla engenamafutha noma isinkwa se-pita esigxiliwe 1/2 indebe ye-carrot juice
Isidlo sasemini: 1 inkomishi yemifino kanye nesobho likabhontshisi 1/4 ibheji enezipuni ezimbili ze-soy cream ushizi 2/1 ibheji enesipuni esingu-4 ibhotela lamantongomane
Uswidi: i-smoothie ekhilimu notamatisi ne-1 inkomishi yejusi katamatisi kanye ne-1/2 indebe ye-tofu
Isidlo sakusihlwa: 6 oz soy steak 1/2 inkomishi ye-beetroot eyisitshulu 1/2 inkomishi ubhatata obhakiwe noma oshukiwe nezipuni ezimbili zikaphayinaphu ekheniwe 2/1 inkomishi ebhakwe tofu
Isidlo sakusihlwa: 1 ipheya eliphakathi nendawo noma i-apula 8 oz ubisi lwesoya oluqinile
NgoLwesine
Ukudla kwasekuseni: 1/4 indebe ye-cranberry-apple juice ne-1 inkomishi cereal, 1/4 indebe yamapentshisi, ne-1 ithisipuni ye-vegan margarine ama-ounces angu-8 ubisi lwe-soy oluqinile
Isiphuzo: 1/2 inkomishi yemifino yemifino 1 inkomishi ethosiwe noma ama-crackers
Isidlo sasemini: i-tortilla ne-1/2 indebe yemifino 1-1/2 wezipuni ze-vegan mayonnaise 1-1/2 oz ushizi we-vegan 6 imicu ye-soy bacon 8 oz ubisi lwesoya oluqinile
I-Snack: 1/2 inkomishi ye-veggie chips 1/2 inkomishi ubhontshisi othosiwe oxutshwe ne-salsa
Isidlo sakusihlwa: ama-ounces angu-8 abhakwe i-tofu ne-1/4 indebe ye-tomato sauce 1/2 inkomishi yesipinashi esishisayo no-anyanisi umqulu owodwa ne-1 ithisipuni ye-vegan margarine 1/1 indebe yamagilebhisi
Ukudla kwakusihlwa: izinkomishi ezi-3 ze-popcorn ezinamafutha aphansi 2 amathisipuni wemvubelo enomsoco 8 oz ubisi lwesoya oluqinisiwe
Friday
Ibhulakufesi: 1/2 inkomishi okusanhlamvu ne-1/2 indebe esikiwe ubhanana Ucezu olu-1 lwethosti ne-1 ithisipuni imajarini ye-vegan 8 oz ubisi lwesoya oluqinisiwe
I-Snack: i-apula eli-1 eliphakathi nendawo noma i-pear 2 izinti zesinkwa
Isidlo sasemini: 2 ama-veggie burgers ku-1/2 we-whole bun Utamatisi kanye nesaladi ye-carrot eqoshiwe Ikhukhamba 8 oz ubisi lwe-soy oluqinile
Isiphuzo: 1/2 indebe ye-vanilla pudding ushukela nama-2 wezipuni ama-pistachios noma ama-pecans
Isidlo sakusihlwa: 1 inkomishi ye-mushroom sauce pasta (Sebenzisa 1/2 inkomishi yobisi lwesoya, 1/4 inkomishi yamakhowe kanye nethisipuni likagalikhi, 1 amakhyubhu e-tofu anganezelwa.) 2/1 inkomishi braised kale noma chard 2 inkomishi izithelo 1 oz enothile soy ubisi
Ukudla kwakusihlwa: 2 wezipuni bhotela lamantongomane namakhukhi angu-3 we-gingerbread
Saturday
Ukudla kwasekuseni: 1 inkomishi izingcezu ze-melon noma ama-mango tacos: ama-tortilla angu-2 nama-2 amathisipuni e-vegan margarine kanye ne-1/2 indebe ye-salsa 8 oz ubisi lwe-soy oluqinile
I-Snack: 1/2 indebe esikiwe uphayinaphu 1/4 inkomishi ye-muesli engenawo amafutha
Isidlo sasemini: 1 inkomishi ye-tofu nemifino eqoshiwe 1/2 i-muffin yesiNgisi 1 ummbila wendlebe emaphakathi 1 ithisipuni ye-vegan imajarini 8 oz ubisi lwesoya oluqinisiwe
Isidlo santambama: 1/2 inkomishi ubhontshisi obomvu ne-chili 2 oz tofu
Isidlo sakusihlwa: 1 ukukhonza isobho lommbila nezambane ne-1/2 indebe ye-tofu 1/2 indebe utamatisi oqoshiwe
Ukudla kwakusihlwa: 1/2 inkomishi ye-soy ice cream enezipuni ezimbili ze-muesli
Sunday
Ibhulakufesi: 1/2 indebe ebomvu i-grapefruit 1 apula namarayisi omisiwe 8 oz ubisi lwesoya oluqinile
Isidlo santambama: I-apula elincane eli-1 elibhakiwe namathisipuni ama-3 we-muesli
Isidlo sasemini: 1 inkomishi ye-broccoli eshisiwe, upelepele obomvu kanye nokholifulawa 1/2 inkomishi kabhontshisi omnyama kanye ne-1/4 indebe yemifino eqoshiwe yemifino 1/3 indebe yerayisi noma ibhali 1/2 indebe yesipinashi ne-1/4 indebe raspberries 8 oz ubisi lwesoya olunothisiwe
Isiphuzo santambama: Isaladi le-Waldorf (3/4 indebe yama-apula aqoshiwe, 1/4 indebe yesilimo esidliwayo esinamagatsha anamanzi, isipuni esingu-1 ama-walnuts, i-1-1/2 wezipuni ze-vegan imayonnaise)
Isidlo sakusihlwa: izingcezu ezi-2 ze-pizza yemifino Ulethisi oqoshiwe ushiya inkomishi engu-1 yekiwi eqoshiwe nama-raspberries
Ukudla kwakusihlwa: 1/2 inkomishi crackers 8 oz ubisi lwesoya oluqinile
Imikhiqizo yamahhala
Okunye ukudla kunama-kilojoule aphansi namafutha kangangokuthi kuthathwa ngokuthi “mahhala”. Ungawangeza ekudleni kwakho. Nalu uhlu lweminye yemikhiqizo ethathwa ngokuthi “yamahhala”:
Amanzi anekhabhoni (anomfutho kalamula noma we-lime) impushana kakhokho engenashukela (ingafaka isipuni esingu-1 ephalishini noma obisini lwesoya) ama-cranberries amasha noma aqandisiwe nama-rhubarb angafakwanga sweet (angafakwa ezimpahleni zesaladi ezingenamafutha, irayisi, ibhali, umzala, noma fresh amasaladi) I-mustard, i-horseradish, i-ketchup (isipuni esingu-1), uviniga Imifino efakwe emanzini angenashukela, okuhlanganisa i-okra, ukhukhamba, izaqathe, ukholifulawa, njll.
Izigqoko zesaladi ezinamafutha aphansi ekhalori
1 inkomishi yemifino eluhlaza: Iklabishi, isilimo esidliwayo esinamagatsha anamanzi, ukhukhamba, u-anyanisi oluhlaza, u-garlic, upelepele oshisayo nopelepele, amakhowe, ama-radishes, ithanga (Ungenza isaladi “engeziwe” ngokuhlanganisa le mifino noviniga omncane noma ukugqoka okunamafutha amancane. )
Imifino eluhlaza: kufika ku-4 izinkomishi ze-chicory, isipinashi, i-kale, i-chard, isinaphi, nemifino ye-beet ngosuku.