ONGAKWAZI UKUKUDLA NGESIFO SIKASHUKELA - IMIKHIQIZO YOKUDLA NEZISEKELO

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Abantu abanesifo sikashukela badinga ukulandela ukudla okhethekile, okususelwa ekuvinjelweni ukusetshenziswa kokudla okungafuneki. Ukulandela imithetho yokudla okuhambisanayo kulula kakhulu, kubalulekile ukuthi ungadli konke ukudla okwenqatshelwe, futhi imenyu enkulu ibalulekile ukwenza kusuka ezitsheni ezinconyiwe.

Kuhlobo lwe-mellitus yesifo sikashukela sohlobo loku-1 nohlobo 2, kubaluleke kakhulu ukunciphisa ukusetshenziswa kwama-carbohydrate angagayeka kalula, futhi kwezinye izimo, iziguli ziyalulekwa ukuba zizilahle ngokuphelele.

Kwisifo sikashukela ngasinye, lokhu kudla kufanele kuhlanganiswe kuphela, futhi umuntu odlayo kufanele abandakanyeke ekuhlanganiseni okunjalo. Lapho ekhetha isiguli sakhe indlela yokudla, uchwepheshe ubheka zonke izici zomzimba ngamunye (ukuba khona kwesisindo ngokweqile, ukusabela komzimba kumikhiqizo ethile, njll.), Kanye nohlobo lwesifo esiyisisekelo (ibanga loku-1 noma lesi-2 sikashukela, ukuba khona kwe-concomitant izifo, uhlobo lwenkambo yesifo nokuningi), sinquma inani lamandla atusiwe wezitsha ezidliwayo.

Izici zomsoco kushukela

Ukudla kwesifo sikashukela isimo sokuqala sokwelashwa okufanelekile nesimo esijwayelekile, ngoba ukudla okunconywayo kusiza umzimba wesiguli ukuthi ulondoloze umthamo ojwayelekile weglue.

Kuhlobo 1 sikashukela, lokho kudla okuqukethe ama-carbohydrate akuvunyelwe ngokuphelele. Ngaso leso sikhathi, ama-carbohydrate ashesha ukugaya angavunyelwa ukuthi adliwe. Lesi sici sibalulekile, ngoba ezigabeni ezithile zeziguli, ngokwesibonelo, izingane ezincane, kunzima kakhulu ukukhipha ngokuphelele ama-carbohydrate kwimenyu yazo.
Ezigulini ezinesifo sikashukela sohlobo 2, ukuba khona kwesisindo ngokweqile kuyisici. Ezigulini ezinjalo, ama-carbohydrate angagayi kalula anqatshelwe. Uma kunzima ukuthi isiguli senqabe imikhiqizo enjalo, khona-ke kubalulekile ukunciphisa ukusetshenziswa kwayo kuze kube sezingeni eliphakeme.

Kwezinye izimo, ukudla okungekho emthethweni kwabanesifo sikashukela kungabasebenzela kahle. Isibonelo, lapho kudingekile ukwandisa kakhulu izinga lezinto ezinoshukela egazini, isiguli sidinga kuphela ukudla inani elincane lokunye kokudla okungavunyelwe. Kepha lesi simo sisebenza kuphela kwabanesifo sikashukela abahlushwa uhlobo oluthile lwesifo.

Abantu abanesifo sikashukela kufanele bahlale becabanga ngemithetho engu-2 eyisisekelo yokudla lesi sifo:

kwabanesifo sikashukela, ukudla No. 9 kuyasebenza kuphela ngokudla okunconywayo nokunqwenelekayo. Kepha esimweni ngasinye, udokotela kumele azenzele ukudla kwesiguli ngasinye, kuncike ezimisweni eziyisisekelo zokudla uNo. 9;
abanesifo sikashukela abakwazi ukwenqaba ngokuphelele ukudla ama-carbohydrate, kodwa kubalulekile ukulawula ngokucophelela izinkambiso zokudla kwabo emzimbeni wesiguli. Ukwenqaba okubukhali noma, ngakolunye uhlangothi, ukugcwala ngokweqile ngemikhiqizo enqatshelwe kusongela onesifo sikashukela ngokubonakala kwezinkinga, ngendlela yokugxuma emazingeni kashukela wegazi.

Izinhlobo zemikhiqizo ezingavunyelwe ukusetshenziswa kushukela

Ukudla okumnandi

(uju, amaswidi, ujamu, ushokoledi, u-ayisikhilimu). Zonke lezi zitsha zinama-carbohydrate angagaya kalula ekwakhiweni kwawo, ezilimaza isimo esivamile seswekile.

Amaswidi, okulondoloziwe - le mikhiqizo ivunyelwe kwabanesifo sikashukela ukuba basebenzise inani elilinganiselwe, inqobo nje uma ekwakhiweni kwalezi zitsha esikhundleni sikashukela omsulwa kuyinto emnandi. Kodwa ukufaka esikhundleni sikashukela akuvunyelwe njalo ukuthi kusetshenziswe abantu abanesifo sikashukela, ngakho-ke ngaphambi kokufaka okugcina kwimenyu, udinga ukubonana nodokotela.
Uju - ukusetshenziswa okulinganiselwe kwemikhiqizo yezinyosi kungenzeka uma onesifo sikashukela engenazo izinkinga zokukhuluphala ngokweqile.
I-Chocolate - ushokoledi wobisi lwabanesifo sikashukela kufanele ungafakwa ngokuphelele ekudleni, kepha ushokoledi omnyama wemvelo ungafakwa kwimenyu, kodwa ngokulingana okuncane.
I-ayisikhilimu - akunakwenzeka ukusebenzisa kabi u-ayisikhilimu, ngoba ekwakhiweni kwawo ngenani elikhulu kunoshukela. Kepha kwesinye isikhathi abanesifo sikashukela bangawujabulela lo mkhiqizo ngamanani amancane.

Imikhiqizo yesinkwa neyokubhakwa eyenziwe nge-puff noma khekhe.

Ukwakheka kwale mikhiqizo kuqukethe inani elikhulu lama-carbohydrate angagayeka kalula, okuwumphumela wawo ocatshangelwe ngokweziguli ezigulini ezinesifo sikashukela sohlobo 1 nohlobo 2.

Abantu abanesifo sikashukela bavunyelwe ukudla isinkwa se-rye noma imikhiqizo eyenziwe nge-bran, ngoba ukwakheka kwamakhemikhali kwale mikhiqizo akunazo izinto ezingakhuphula kakhulu amaphesenti kashukela wegazi.

Imifino equkethe inani elikhulu le-carbohydrate nezinto ezithosiwe

Kulokhu, le mikhiqizo ingadliwa, kepha inani lokusebenzisa kwabo kufanele lilinganiselwe. Amazambane adinga ukulahlwa ngokuphelele ngohlobo 2 sikashukela.

Ubhatata oqukethwe kumkhiqizo wesitashi ungakhuphula kakhulu isilinganiso se-glycemic, esidala ukuthi kube nezinkinga kwisifo sikashukela nokuwohloka kwempilo yonke.
Ummbila - ezigulini ezinesifo sikashukela, lokhu kudla kunzima, uma kungena emzimbeni, kudinga ukugaywa okude, kanti nama-carbohydrate akhuphula izinga le-glucose eyingozi egazini.

Izithelo ezithile

(amagilebhisi, omisiwe, izinsuku, amakhiwane, ubhanana, ama-sitrobheli) - kulezi zithelo ezingenhla kunenani elikhulu lezinto zokugaya ukudla ezifaka kalula i-glucose egazini lesiguli lapho sezidliwe.

Abantu abanesifo sikashukela kulezi zithelo kufanele bashiywe ngokuphelele. Zonke ezinye izinhlobo zemikhiqizo yezithelo ziqukethe kalula ama-carbohydrate agaya ukudla, abanesifo sikashukela bavunyelwe ukuzidla, kepha umthamo okhonzayo kufanele ukhawulelwe.

Amafutha Agcotshisiwe

(inyama enamafutha, noma yimiphi imikhiqizo yobisi enokuqukethwe okunamafutha amaningi, izitsha zokubhema) - le mikhiqizo ayenqatshelwe ukudla abantu abakhuluphele abanesifo sikashukela.

Amafutha asikiwe kungukudla okunzima kokugaya umzimba. Kumenyu yesiguli enesifo sikashukela akufanele ibe khona nhlobo inyama yenkomo, i-mutton namafutha engulube.

Ukudla okusheshayo noma ukudla okungenamsoco

lezi ziphuzo ezidliwayo kufanele zisuswe ngokuphelele kumenyu yesiguli esinesifo sikashukela. Zonke izinhlobo zokudla okusheshayo azinazo izinto eziwusizo, kepha imikhiqizo enjalo iqukethe ama-carbohydrate ayingozi, izinto ezinamafutha nezinongo zamakhemikhali, ezithinta kabi wonke umzimba womuntu wonke.

Izithelo zezithelo

ama-juices agxiliwe kusuka efektri aphethwe ngokuphelele kwabanesifo sikashukela, ngoba iziphuzo ezinjalo ziqukethe ushukela. Ungaphuza ujusi wemvelo eyenziwe ekhaya, kepha uyixutshwe namanzi ngokulingana okulinganayo. Ushukela awukwazi ukungezwa kungxube ephumayo.

Kuyiqiniso, kunzima kakhulu kumuntu ukulahla ngokuphelele lokhu kudla okwenqatshelwe, ngakho-ke kungenzeka ukuthi uzifake ekudleni sikashukela, kepha amanani okudla okuvinjelwe kufanele abe mancane futhi angavamile. Noma kunjalo, kubalulekile ukukhumbula ukuthi ukudla okwenzelwe kahle kusiza iziguli ezinesifo sikashukela i-mellitus, zizizwe zisesimweni esikahle somzimba, zigweme izinkinga bese zihamba ngendlela eyiyo ekwelashweni ngempumelelo kwalesi sifo.