Isifo sikashukela senzeka ngenxa yokuphazamiseka kwe-metabolic, okuholela ekungeniseni i-glucose omzimba omumbi. Ukulandela ukudla okuyisipesheli, isiguli sihlela inqubo ye-metabolic, sinciphise ushukela wegazi futhi sivimbele ukukhuluphala. Ukondliwa okufanele kwefomu elizimele lesifo sikashukela kuzosiza ukukwenza ngaphandle kokudla amaphilisi.
Ngakho-ke, kufanele wazi ukuthi awukwazi ukudla ngesifo sikashukela sohlobo 2 nokuthi ungakubuyisela kanjani ukudla okungavunyelwe.
Ukudla okuqukethe ushukela
Ushukela osesilinganisweni esincane ungangezelelwa ekudleni kuphela ngemvume kadokotela oholayo.
Ushukela osesilinganisweni esincane ungangezelelwa ekudleni kuphela ngemvume kadokotela oholayo.
Kuyenqatshelwa ukusebenzisa imikhiqizo equkethe ushukela njenge:
- ukubhaka ibhotela;
- uju;
- imikhiqizo ye-confectionery;
- Chocolate
- ujamu;
- amaswidi amnandi e-curd nama-yoghurts;
- u-ayisikhilimu.
Konke lokhu okungenhla kusebenza ekudleni okunenkomba ye-glycemic index (GI) ephezulu. Bakhulisa ngokumangazayo amazinga kashukela egazini futhi kubangele ukukhishwa kwamanani amaningi we-insulin.
Ithebula linikeza imikhiqizo equkethe i-carbohydrate ene-GI ephezulu, engalimaza iziguli ezinesifo sikashukela:
| Umkhiqizo | I-GI |
| Ubhiya neKvass | 110 |
| Izinsuku | 103 |
| Isitashi esilungisiwe | 100 |
| Isinkwa esimhlophe | 100 |
| Rutabaga | 99 |
| Isinkwa | 95 |
| Ubhatata | 95 |
| Ama-apricots athenwe | 91 |
| Ilayisi elimhlophe | 90 |
| Izikebhe zommbila | 85 |
| Amabhisikidi | 80 |
| I-Watermelon | 75 |
| I-pasta | 75 |
| Chocolate | 70 |
| Iziphuzo ezimnandi zeCarbonated | 70 |
| Semolina iphalishi | 70 |
Imikhiqizo yokubhaka
Emikhiqizweni ebhaka, abanesifo sikashukela bavunyelwe ukudla isinkwa esingama-250-350 g ngosuku. Okuncamelayo kufanele kunikezwe i-rye kanye nezinhlobo zokusanhlamvu okuphelele.
Ukubala ukuthi mangaki amagremu wokudla aqukethe i-carbohydrate isiguli okufanele sikudle ngosuku, ungasebenzisa indlela yezinkwa (XE). Le nkomba yethulwa ukuze kube lula iziguli ezinesifo sikashukela eselashwa i-insulin.
Ukudla kwabo nsuku zonke ama-carbohydrate kufanele kuhambisane nenani le-insulin elungiselelwe. Uma izinkomba ziphambuka, i-hypo- noma i-hyperglycemia ingahle ikhule.
Eliphezulu kuzoba ukusetshenziswa kwe-18-24 XE ngosuku, okufanele ihlukaniswe ngemithamo engama-5-6. Ngaphezu kwalokho, inani labo elikhudlwana (i-3-5 XE) kufanele libe lesidlo sasemini nakusihlwa.
Imikhiqizo elandelayo ihambelana neyunithi le-1 lesinkwa:
- 25 g kafulawa noma isinkwa se-rye;
- 1 tbsp. l ufulawa;
- 2 tbsp. l i-oat ebilisiwe noma i-buckwheat;
- 1 pc amazambane;
- I-1 beetroot;
- 2 amaplamu omisiwe;
- 1 i-apula eliphakathi;
- 1/2 amagilebhisi;
- Isilayi esingu-1 ikhabe;
- Ama-3 amajikijolo;
- 1 inkomishi raspberries;
- 1 tbsp. l ushukela
- 250 ml wobisi.
I-XE ngayinye iqukethe ama-carbohydrate angama-12-15 g okugaya ukudla futhi inyusa izinga loshukela wegazi ngo-2.8 mmol / L, lapho kusetshenzelwa amayunithi ama-2. insulin
Imifino emisha
I-1/3 yokudla komuntu onesifo sikashukela kufanele kube ukudla okunempilo okugcwele i-fiber, amavithamini, izinto ezincane kanye nama-macro.
Le mifino elandelayo iqinisa umzimba futhi igqamisa umuzwa wokugcwala:
- sauerkraut;
- uphizi oluhlaza;
- Utamatisi
- ukhukhamba
- ithanga
- Isipinashi
- ulethisi;
- i-asparagus
- ukholifulawa kanye neklabishi elimhlophe;
- broccoli
Imifino ingabiliswa, ibiliswe bese ibhakwa.
Imifino enothile enama-carbohydrate (izaqathe, amazambane, ama-beet) akufanele idliwe izikhathi ezingaphezu kwezingu-2-3 ngesonto.
Izithelo
Kusukela ekudleni kwesifo sikashukela sohlobo 2, izithelo ezinambitheka kamnandi kufanele zingafakwa:
- omisiwe;
- izinsuku;
- uphayinaphu
- amagilebhisi;
- ubhanana
- amakhabe.
Kufanele ukhethe izithelo ezimuncu nezomuncu ezinoshukela, njengoku:
- Ama-apula ama-Antonov;
- zonke izithelo ezisawolintshi;
- Ama-cranberry
- quince;
- amapentshisi;
- i-currant ebomvu;
- UCherry
- raspberries;
- ugqumugqumu;
- ukwatapheya.
Izinga lansuku zonke lezithelo ezingavuthiwe akumele lidlule kuma-300 g .. Kulezi, ungakwazi futhi ukupheka izithelo ezihanjiswa nge-sorbitol noma i-xylitol.
Iziphuzo
Isilinganiso soketshezi sansuku zonke kufanele sibe ngamalitha ayi-1,2 (izingilazi ezi-5). Lokhu kufaka umhluzi, ujusi, itiye, ikhofi namanzi.
Ungaphuza ubisi kuphela uma udokotela wakho ekuvumile. I-yoghur ne-kefir kuvunyelwe enanini lezingilazi ezingeqile kwezi-2 ngosuku.
Ubisi lungangezelwa itiye elingasasebenzi kahle nekhofi ebuthakathaka.
Kuvunyelwe ukudla ama-berry namajusi wemifino ngaphandle koshukela. Futhi kungcono ukwenqaba kumajusi wezithelo, ngoba ushukela ungakhuphuka ngokuqinile kubo.
Kuyasiza ukwenza futhi uphuze ama-rose okhalweni. Ukuze ulondoloze amavithamini, kunconywa ukuthatha amanzi angekho ngaphezulu kwe- + 60ºC (nge-100 g yezithelo nge-1 litre ye-keys) bese ugcizelela ku-thermos amahora ayi-6 ukuya kwayi-10.
Noma yiziphi iziphuzo ezidakayo neziphuza utshwala, kanye namanzi acwebezelayo namajusi ahlanganisiwe, kufanele aqedwe ngokuphelele.
Imikhiqizo evunyelwe
Kwisidlo sasekuseni kuvunyelwe ukupheka amaqanda abilisiwe noma amaqanda aqhekeziwe. Ngosuku okufanele kudliwe ngalo kungabi ngaphezu kwama-2 ama-PC.
Ungaba nesidlo sasekuseni noshizi we-cottage (100-200 g ngosuku) okusha noma okubhakiwe. Kubalulekile ukukhetha imikhiqizo yobisi enokuqukethwe kwamafutha kuze kufike ku-15%, ngakho-ke ukhilimu noshizi othambile, ikakhulukazi ushizi osetshenzwe, kufanele ulahlwe.
Kwasemini, ungalungisa izinhlanzi ezibuthakathaka kanye nomhluzi wenyama noma amasobho wemifino njengezifundo zokuqala.
Owesibili uvunyelwe ukudla ibele lezinkukhu, inyama yenkomo enamafutha amancane, unogwaja, ikalikuni ngendlela ebilisiwe noma ebhakwe. Kukhethwa izinhlanzi, i-carp, i-pike, i-cod ne-trout.
Ubhontshisi, udali, ilayisi onsundu nezinhlamvu ezivela ku-nokunye okufana nokolweni, ibhali le-pearl, i-oat nebhali kufanelekile ukuhlobisa. Kancane futhi ngamanani amancane ungadla i-pasta, kepha kulolu suku kuyodingeka ukhawule isinkwa.
Kunconywa ukungafaki irayisi emhlophe ne-semolina ngenxa yokuqukethwe okuphezulu kwama-carbohydrate alula, futhi ukusetshenziswa kwamazambane kufanele kuncishiswe.
I-sauce ingalungiswa kusuka kumifino ngokufakwa kukaviniga kanye notamatisi ocubuziwe, kepha ngaphandle kwepelepele elimnyama nesinaphi.
Izitsha ezinesipayisi, ezibhemayo, nezikhethiwe kanye nezinongo kufanele zigwenywe. I-Lard namafutha kufanele kungafakwa ngokuphelele.
Ama-saladi angenziwa ku-cauliflower kanye neklabishi emhlophe, utamatisi, ukhukhamba, isithombo, amakhambi. Ngefomu elibilisiwe nelibhakiwe, ungadla isitshalo seqanda, beet, squash, ithanga.
Okukhethwa kukho okungcono kakhulu kokudla okulula, amantongomane, imifino nezithelo.
Amafutha ka-Butter kanye nelanga akufanele wedlule ku-40 g ekudleni kwansuku zonke.
Kungcono ukukhetha isinkwa kusuka kufulawa webanga lesi-2, noma uthathe indawo ngezinkwa eziphelele zokusanhlamvu.
Ukudla kufanele kususelwe kunqubo yokushintshashintsha kokudla. Zonke izinsuku, kufanele udle ukudla ngezinhlanganisela ezahlukahlukene, ukusungula noma ukuthola izindlela zokupheka zokudla okumnandi okuvela ekudleni okuvunyelwe.
Izizathu zokuvinjwa
Ukwanda koshukela nokuvama okuhambisana nakho kukhuphuka nge-insulin egazini kungaholela ekukhuleni kokukhuluphala kanye ne-atherossteosis.
Ukusetshenziswa kokudla okuvinjelwe nakho kungadala inkinga efana nesifo sikashukela - isimo esihambisana nokuxhuma kwamazinga kashukela. Ingakhula ngemuva kokudla ngenkomba ye-glycemic ephezulu.
Uma ushintsha izondlamzimba ekuqaleni kwesifo sohlobo 2 sikashukela, isidingo semithi kungenzeka singavuki. Ukudla kuzosiza amaseli ukuthola futhi ukuzwela kwe-insulin futhi kuthuthukise ukugaya ukudla kwe-carbohydrate.
