Ukuthi udlani ngesifo sikashukela sohlobo 2

Lesi sifo ukusithinta kabi ushukela ngumzimba, kepha i-insulin ayinqunyelwe. Isiguli kufanele sinamathele ekudleni okuqinile.

Ngokwesifo sikashukela sohlobo 2, lokhu kudla kufanele kuthuthukiswe ngokucophelela - impilo incike kuyo. Awukwazi ukusebenzisa yonke imikhiqizo. Inani lokudla okukodwa kufanele kubalwe ukuze kuvikeleke ama-carbohydrate amaningi.

Imikhiqizo yokubhaka kanye nefulawa

Ngemuva kokudla umkhiqizo omusha, kufanele uhlole ushukela wegazi lakho. Uma i-glucose yamukelekile, lokhu kudla kungeniswa ekudleni. Kufanele futhi wazi okuqukethwe amayunithi wesinkwa womkhiqizo. 1 kuyunithi iqukethe isilinganiso se-15 carbohydrate.

Nge-Type 2 sikashukela mellitus, kuvunyelwe ukudla imikhiqizo evela kufulawa 1 no-2 amamaki.

Kuyadingeka ukulahla ukusetshenziswa kwesinkwa se-premium. Kuvunyelwe ukudla imikhiqizo evela kufulawa 1 no-2 amamaki. Inkomba ye-glycemic yesinkwa se-rye iphindwe izikhathi ezi-2 kunokolweni, ngakho-ke okokuqala kufanele kukhethwe. Iqabula indlala isikhathi eside, okubalulekile ukuthi abantu bathambekele ekufutheni ngokweqile. Ukusetshenziswa kwesinkwa kuvunyelwe ngenani lama-grig ayi-300-300 ngosuku. Lapho uthatha ukudla kwe-carbohydrate, lokhu okujwayelekile kufanele kwehliswe.

Ukwenqatshwa okuphelele kwe-muffin, i-confectionery kanye nesinkwa esimhlophe kuyadingeka.

Amakhekhe namaLegamu

Izimila zilungile kwabanesifo sikashukela. Basiza ukunciphisa ushukela emzimbeni. Umkhiqizo ucebile ngamaprotheni, ngakho-ke angasebenza njengendawo yokubamba inyama ekwakhekeni kwawo.

Kuwo wonke ama-legumes, ama-lentils alungele kangcono lezi ziguli ngoba azithinti inkomba ye-glycemic. Emakethe, lo mkhiqizo wethulwa ekunambithekeni nasekukhetheni kombala ohlukile. Amagilebhisi yindishi eseceleni yenyama noma ephekwe ngemifino. Kubhekwa njengokudla kokudla, kepha, ngokwesibonelo, uphizi nobhontshisi oluhlaza akukhona.

Kodwa-ke, ama-legumes ngeke asizakale uma isiguli sinezinkinga ngepheshana lesisu. Okuwukuphela kokukodwa ngamakhala.

Kusuka ezinhlangeni kufanele zikhethe lezo ezingangezi ushukela. Abantu abanesifo sikashukela bafanelwe kangcono:

• ibhali;
• i-buckwheat;
• ibhali le-pearl;
• i-oatmeal;
• irayisi (izinhlobo ezinsundu).

Kuleli cala ibhali lamukeleka lamukelekile kakhulu futhi lisebenziseka kakhulu. Uqukethe i-fiber, i-trace element namavithamini. I-Barley porridge ingadliwa kaningana ngosuku. Ama-oats aqukethe into ethatha indawo ye-insulin. Ngakho-ke, i-kissel evela kuzinhlamvu ezinjalo kufanele idliwe yiziguli ezixhomekeke ku-insulin.

I-Oatmeal ilungele abanesifo sikashukela.

Ama-barley groats afaneleka kakhulu kwabanesifo sikashukela.

Irayisi elinsundu ilifanelekela kakhulu labo abaneshukela.

I-Pearl ibhali ilungele kangcono abaneshukela.

Ama-groove we-Buckwheat afanelekela kakhulu abaneshukela.

Inyama nenhlanzi

Inyama ifakiwe kumenyu yeziguli. Odokotela batusa ukuthi kuhlanganiswe ukudla ukuze kube namaprotheni angama-50%. Lo mkhiqizo wokudla awenyusi amazinga kashukela, kodwa kubalulekile ukulungiselela lesi sidlo kahle. Ukudla okunamafutha kufanele kungafakwa eceleni.

Kuvunyelwe ukudla ingulube ngamanani amancane ekuseni. I-arachidonic acid equkethwe kuyo isiza ukugwema ukudana. Khonza inyama kangcono nemifino. Imayonnaise nge-ketchup kumele ilahlwe.

Inyama enamafutha amancane iyathandeka kakhulu kunengulube. Ine-iron ne-vitamin B12. Kunemithetho eminingana:

• musa ukuthosa inyama;
• udle ngemithamo elinganiselayo;
• kudla ngokubambisana nemifino;
• udle kwasemini.

Inyama yenkukhu iyamukeleka uma uyipheka, ngemuva kokukhipha isikhumba. I-Bouillon nenyoni ethosiwe akuvunyelwe.

Ngohlobo 2 lwesifo sikashukela, inyama yenkomo egayiwe ivunyelwe

Ngohlobo 2 lwesifo sikashukela, isaladi lokudla kwasolwandle kusiza ekulweni nesifo senhliziyo futhi kuvimbele ukuchitheka kwegazi.

Ngokwesifo sikashukela sohlobo 2, ingulube ivunyelwe ukudliwa ngamanani amancane ekuseni.

Ngohlobo 2 sikashukela, usalimoni uvunyelwe.

Ngohlobo 2 sikashukela, inkukhu iyavunyelwa.

Phakathi kwezinhlanzi, okuthandwa kunikezwa ku-salmon ephekwe kahle. Kunganciphisa izimpawu zesifo futhi kusize ukwehlisa amafutha omzimba. Isaladi lokudla kwasolwandle kusiza ekulweni nesifo senhliziyo futhi kuvimbele ukuchitheka kwegazi. Kukhishwe ekudleni:

• amabanga anamafutha;
• inhlanzi enosawoti;
• ukudla okusemathinini ngebhotela;
• i-caviar;
• inhlanzi ebhemayo nenosiwe.

Izinhlanzi ezibomvu zivunyelwe ngamanani amancane.

Amaqanda nemikhiqizo yobisi

Amaqanda wukudla okunempilo koshukela. Sebenzisa okungcono ngefomu elibilisiwe. Ungapheka i-omelet yamaprotheni isidlo sasekuseni (amaqanda izikhupha namaqanda athosiwe afakwa ohlwini lwabaphilisi). Ngasikhathi sinye, amaqanda ezinkukhu nezinzili kufanelekile. Lo mkhiqizo awunawo ama-carbohydrate asheshayo.

Amaqanda angadliwa onesifo sikashukela sohlobo 2 akukho ngaphezu kwama-1.5 ama-PC. ngosuku. Ukusetshenziswa okwamukelekayo kwifomu eluhlaza. Umkhiqizo ukhulisa ukungatheleleki futhi uvikela ekulweni nengcindezi, okubalulekile kulesi sifo.

Kuyenqatshelwe ngokuphelele ukuphuza ubisi olusha. Uvusa kakhulu ushukela wegazi. Ibalulekile i-Whey, equkethe amavithamini futhi isimamise isisindo. Kulokhu, ubisi lwembuzi lubhekwa njengezuzisa ngaphezu kobisi lwenkomo.

U-ukhilimu omuncu ongamafutha neyogathi enamafutha amancane ibhalwe kuhlu lwemikhiqizo evunyelwe. Naphezu kwezakhiwo zayo ezizuzisayo, ushizi we-cottage ukhulisa inkomba ye-insulin. Ngakho-ke, iziguli zivunyelwe ukuyidla kuphela ngesimo esingewona amafutha nangamanani amancane. Ama-diabetesics anconyelwe i-kefir ekuvimbeleni i-atherosulinosis kanye nomfutho wegazi ophansi. Engilazini ye-kefir iqukethe iyunithi elilodwa lesinkwa.

Ithebula lemikhiqizo evunyelwe lifaka amaqanda, ukhilimu omuncu onamafutha aphansi neyogathi enamafutha amancane.

Imifino

Izilimo eziyizimpande ziyakwazi ukusheshisa i-metabolism futhi zikusindise ekuphuzeni izidakamizwa ze-hormonal. Lapho ukhetha imifino, ukunakwa akukhokhwa kokuqukethwe ushukela okukuwo, kodwa futhi nenani lesitashi, ngoba iziguli ezinesifo sikashukela zivame ukukhuluphala.

Imifino enenkomba ye-glycemic ephansi kanye ne-fiber eningi:

• ukhukhamba notamatisi;
• isitshalo seqanda, squash kanye squash;
• upelepele omnandi;
• imifino;
• iklabishi elimhlophe;
• anyanisi.

Amazambane angadliwa, kepha kuyaqabukela futhi ngamanani amancane. Iyabiliswa futhi isetshenziswe njengesitsha esisehlangothini noma njengesithako sesaladi. Kuvinjelwe amazambane athosiwe. Ummbila, ithanga namabhele aqukethe ushukela omningi, ngakho-ke akufanele usebenzise kabi imifino enjalo.

Lapho ukhetha imikhiqizo, udinga ukugxila esikhathini sonyaka. Kodwa-ke, ukhukhamba ne-sauerkraut kuthinta kahle umsebenzi wamanyikwe. I-caviar yemifino ivunyelwe, kepha inani lamafutha kufanele lilinganiselwe.

Amakhefu amakhulu ekudleni akufanele kwenziwe. Ukudla kwansuku zonke kungahlukaniswa izingxenye ezi-7 futhi kudliwe ngezingxenye ezincane. Imifino iguqulwe kangcono. Ukusetshenziswa kwabo kungaba yizo zombili izinhlobo ngendlela eluhlaza, futhi njengamasaladi namajusi.

Izithelo namajikijolo

Izithelo eziningi ezimnandi zingadliwa noshukela, kepha ngokulinganisa. Amajusi amasha we-berry aphezulu ku-glucose futhi aholela kushukela. Iziguli zesifo sikashukela kufanele zinake izithelo ezicebile ku-fiber, yilezi:

1. Amagilebhisi Izithelo eziwusizo kakhulu ezigulini ezinjalo. Iyakwazi ukwehlisa umzimba emzimbeni ekuthambekeni kwe-insulin yayo, futhi kusiza ukwehlisa isisindo.
2. Orenji Kuhle ukudla ama-200 g ngosuku. Ama-cholesterol aphansi. Banama-fiber amaningi namavithamini.
3. Ama-Strawberry Ama-antioxidants aqukethe kuwo akhulisa ukungatheleleki komzimba.
4. UCherry Inkomba yayo ye-glycemic iyiphansi kunazo zonke amajikijolo amnandi. Ngaphezu kwalokho, ngenxa yobukhona be-anthocyanins, i-cherry ikhuthaza ukwenziwa kwe-insulin.
5. Amapheya. Kuvunyelwe ukudla izithelo ezi-1 ngosuku. Amapheya aphakeme ku-fiber futhi aqukethe i-vitamin C.
6. Amapheya Ukusetshenziswa kwazo kukhulisa ukuthikamezeka komzimba kwe-insulin.

Inani le-fiber ngosuku kufanele libe sezingeni lama-25-30 g.

Ama-antioxidants aqukethe ama-sitrobheli akhulisa ukungatheleleki.

Inkomba ye-glycemic kuma-cherries aphansi kunazo zonke amajikijolo amnandi. Ngaphezu kwalokho, ngenxa yobukhona be-anthocyanins, i-cherry ikhuthaza ukwenziwa kwe-insulin.

I-Grapefruit ingapholisa umzimba ekuthambekeni kwe-insulin yayo uqobo, futhi futhi isize ukwehlisa isisindo.

Kuhle ukudla i-orange ku-200 g ngosuku. Banciphisa i-cholesterol. Banama-fiber amaningi namavithamini.

Ukudla ithini lamapheya kukhulisa umuzwa womzimba we-insulin.

Amapentshisi avunyelwe ukudla izithelo ezi-1 ngosuku. Amapheya aphakeme ku-fiber futhi aqukethe i-vitamin C.

Iziphuzo

Isifo sikashukela sidinga ukuphuza inani elikhulu lamanzi: amalitha ama-1-2 ngosuku. Ungasebenzisa uketshezi lwamaminerali, kepha ngaphandle kwegesi.

Amanye ama-juices asanda kufakwa awusizo kushukela: utamatisi, ulamula, ihalananda, i-blueberry. Ngaphambi kokufaka isiphuzo sezithelo njalo lapho kudla, kufanele ulinganise izinga likashukela ngemuva kokuphuza.

Itiye livunyelwe okuhlukile: mnyama, luhlaza, hibiscus, chamomile. Inzuzo enkulu kunazo zonke itholakala emaqabunga aluhlaza okwesibhakabhaka. Lokhu kungenelela kwehlisa amazinga kashukela. Ungangeza ngezipuni uju noma uhhafu wezipuni zesinamoni kwayi itiye. Uju lunezinto eziningi ezizuzisayo, futhi isinamoni inezindawo ezinokwehlisa ushukela.

Kuvunyelwe ukuphuza ikhofi inqobo nje ukuthi isezingeni eliphezulu. Kuyasiza ukulwa namafutha omzimba, futhi ngaphezu kwalokho, kuvimbela ukuvuvukala. Inani lekhofi yemvelo ngosuku izinkomishi ezi-1-2. Kufanele uphuze ngaphandle kokufaka ushukela no-ukhilimu. Esikhundleni salokho, kusetshenziswa i-sweetener.

I-chicory iqukethe inulin, ngakho-ke ilusizo ezigulini. Ukuphuza ingilazi engu-1 ngosuku, unga:

• khuphula ukungatheleleki;
• ijwayele ukugeleza kwegazi;
• thuthukisa umsebenzi wohlelo lwezinzwa.

Kuvunyelwe ukuphuza ikhofi inqobo nje ukuthi isezingeni eliphezulu. Kuyasiza ukulwa namafutha omzimba, futhi ngaphezu kwalokho, kuvimbela ukuvuvukala.

Ijusi yamatamatisi esisanda kufakwa isetshenziselwa ushukela.

Ijusi yelamula elisanda kufakwa lisiza ushukela.

Esikhathini sikashukela, izinhlobo ezahlukahlukene zetiye zivunyelwe: mnyama, luhlaza, hibiscus, chamomile.

Izithelo ewusizo kanye berry compote. Izithelo kufanele zikhethwe ngenani eliphansi loshukela - ama-sitrobheli, ama-currants, ama-apula omuncu.

Ujusi wamapomegran asanda kufakwa ulusizo kushukela.

Isifo sikashukela sidinga ukuphuza inani elikhulu lamanzi: amalitha ama-1-2 ngosuku. Ungasebenzisa uketshezi lwamaminerali, kepha ngaphandle kwegesi.

Odokotela batusa i-jelly yamajikijolo nezithelo ezigulini. Isitashi sithathelwa indawo yi-oatmeal, esiza ukugaya. Izaqathi, ama-blueberries, i-ginger kufakwa ku-jelly.

Ngaphezu kwalokho, i-compote yezithelo neye-berry iyasebenziseka. Izithelo kufanele zikhethwe ngenani eliphansi loshukela - ama-sitrobheli, ama-currants, ama-apula omuncu.

I-kvass eyenzelwe wena isiphuzo esinempilo. Kwenziwe kusuka kuma-beet noma ama-blueberries nge-kwalokho elincane loju. I-kvass evela esitolo ayikufanele ukuphuzwa, ngoba imnandi. Ngesizathu esifanayo, iwayini kufanele lilahlwe.

Imaphi amnandi amnandi avunyelwe

Ukusetshenziswa kwamaswidi kuvunyelwe uma amaswidi emvelo asetshenziselwa le njongo, kufaka phakathi:

1. Uhlaka. Yenziwe ngezithelo namajikijolo futhi imunca kahle. Ngosuku akufanele kudliwe kungabi ngaphezu kwama-50 g.
2. UStevia. Kukhishwe emaqabungeni esitshalo segama elifanayo. I-supplement yehlisa amazinga kashukela, inciphisa ukucindezela futhi ithuthukise izinqubo ze-metabolic. Inambitha imnandi, kepha ayinampilo. Ikhiqizwa kokubili ngefomu lethebhulethi nangefomu le-powder.

Ama-sweeteners angewona awemvelo angalimaza ngisho nomzimba ophilile, ngakho-ke kufanele alahlwe. Phakathi kwazo kuphakama:

1. ISachcharin. Emazweni amaningi kuyenqatshelwa, ngoba kuvusa ukuthuthukiswa kwe-oncology.
2. Aspartame. Ukudla njalo kwesengezo kungavusa ukuphazamiseka kwemizwa.
3. I-Cyclamate. Inobuthi obuncane kunangaphambili, kepha buthinta kabi umsebenzi wezinso.

Amakhemikhali ahlanganisiwe ahlanganisiwe aqukethe izinto zemvelo nezokufakelwa zenziwe. Babhubhisa imiphumela emibi yomunye futhi bavunyelwe ukusetshenziswa kushukela.