YINI ENGINGAYIDLA NESIFO SIKASHUKELA? - IMIKHIQIZO YOKUDLA NEZISEKELO

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Ukuxilongwa kwesifo sikashukela kwenza umuntu acabange kabusha indlela yakhe yokuphila. Hlela kahle ukudla komsoco, umsebenzi womzimba, ukuphumula. Ikhwalithi nobude bempilo yakhe kuya ngokuthi irejimeni yesiguli yesifo sikashukela yenziwe kahle kangakanani.

Izinguquko zokuqala ezibalulekile zisemsoco. Imikhiqizo eminingana ifakiwe ngokuphelele kwimenyu; eminye imikhiqizo ikhawulelwe. Imenyu ihlanganisiwe ecabanga ngokuqinile inani lama-carbohydrate ekudleni.

Izakhi eziphambili zemenyu yansuku zonke yesifo sikashukela:

imifino nezithelo
okusanhlamvu nemikhiqizo yobisi,
inyama
inhlanzi
amantongomane.

Iqembu ngalinye lemikhiqizo lihlinzeka umzimba ngesethi ethile yezakhamzimba. Cabanga ukuthi okusanhlamvu, inyama, imifino nezithelo kusinika ini. Futhi ukuthi ungenza kanjani imenyu yesifo sikashukela, uyinike izakhi zomzimba futhi uvimbele ukukhula koshukela wegazi.

Imiphi imenyu efanelekile yesifo sikashukela?

Imithetho yokwakha imenyu yabanesifo sikashukela ibheka izinto ezimbalwa.

Inani lama-carbohydrate - alinganiswa yinkomba XE (amayunithi wesinkwa) kumkhiqizo ngamunye wokudla. Inani eliphelele le-XE ngosuku akufanele lidlule ku-20-22, esidlweni esisodwa awukwazi ukudla ngaphezu kwe-7 XE, mhlawumbe i-4-5 XE.
Ukudla okuminyene (kuhlinzeka ngokuhlinzekelwa kweglucose egazini ngezingxenye ezincane). Iziguli ezinesifo sikashukela zidinga ukudla okuhlanu kuya kweziyisithupha ngosuku.
Okuqukethwe kwekhalori kwemenyu kubalulekile kubantu abanesifo sikashukela sohlobo 2. Ngale hlobo lwesifo, inani lamakhalori lansuku zonke lilinganiselwe, futhi nokulawula isisindo, ukuqina kwaso, kuyashukunyiswa.
Inkomba yemikhiqizo ye-Glycemic (GI) - ikhombisa izinga lokufakwa kwe-carbohydrate emathunjini. Uju, ushukela, ujusi, leyo mikhiqizo egqekeza ngokushesha ibe ushukela olula inenkomba ephezulu ye-glycemic. Zinqunyelwe ngokuqinile kumsoco, ngoba zibangela ukwanda okubukhali koshukela wegazi. Ukusetshenziswa kwabo kungenzeka kanye nenani elikhulu le-fiber (imifino), elenza ukutholwa kwama-carbohydrate alula.

Lezi zinto zibalulekile kubantu abanesifo sikashukela.

Ukwehluleka ukuhambisana nenani lama-carbohydrate namayunithi esinkwa kuyingozi ngokugxuma okubukhali kushukela.
Ukusetshenziswa kokudla okunenkomba ye-glycemic ephezulu kugcwele ikhanda, ukulahlekelwa ukwazi.
Noma yikuphi ukubalwa okungalungile kwemenyu noma inani le-insulin, isiguli sikashukela singawela ekhefeni ngokuqina kwezifo zobuchopho.
Ngo-ushukela ophezulu ozinzile, izinkinga eziningi ziyaqhamuka:
1. isifo senhliziyo
2. ukuphazamiseka kokujikeleza emikhunjini,
3. ukuvuvukala kwezinso
4. gangrene yemikhawulo engezansi.

Cabanga ukuthi yikuphi ukudla okungenza imenyu yokudla okunempilo yesifo sikashukela.

Imifino

Imifino iyisisekelo sokondliwa kweziguli ezinesifo sikashukela.

Imifino yesitashi ephansi iqukethe inani elincane lama-carbohydrate ne-fiber. Ngakho-ke, iziguli ezinesifo sikashukela zingadla imifino cishe ngesilinganiso esingenamkhawulo. Ngokushintshiwe, izitsha zemifino zenziwa kusuka emifino eluhlaza futhi ephathwa ukushisa.

I-Fibre yemifino inikezela ukufakwa kancane kwezinto kwezinto emathunjini. Ngenxa yalokhu, kwakheka umuzwa wokugcwala futhi kuthathe ushukela kancane egazini.

Phakathi kwezitsha zemifino, sihlukanisa okulandelayo:

izobho zemifino
i-borscht
amabhungane
iklabishi elihanjisiwe
isitshalo seqanda esosiwe

isaladi yemifino entsha ngesizini (iklabishi, ukhukhamba, upelepele, utamatisi),
isaladi yemifino ebilisiwe,
i-caviar yemifino (isitshalo seqanda noma isikwashi),
i-vinaigrette
Amasoso emifino asanda kufakwa.

Ingxenye yesitsha semifino ayiqukethe ngaphezu kwe-1 XE yama-carbohydrate aze afike ku-20-25 kcal. Inani eliphelele lemifino kwimenyu yansuku zonke lifinyelela kuma-900 g. Ngaphezu kwalokho, isidlo ngasinye kufanele sibe nengxenye yesitsha semifino futhi nemifino kufanele iqale.

Kunokunconywa kwesifo sikashukela: gcwalisa uhhafu wepuleti ngendishi yemifino, ikota ngamaprotheni kanye nekota nge-carbohydrate. Bese udla isaladi kuqala, bese usuphehlwa amaprotheni, kanye ne-carbohydrate ekugcineni kokudla. Ngakho-ke, ukufakwa kancane kancane koshukela emathunjini kuyaqinisekiswa futhi kukhuphuka noshukela wegazi. Funda kabanzi kusihloko esithi "Imifino"

Izithelo namajikijolo

Ukudla izithelo zabanesifo sikashukela kubalulekile

Izithelo ziqukethe ushukela wezithelo (i-fructose), kanye namavithamini, izakhi ezilandelwayo ne-fiber, enikeza ukuhamba kwamathumbu nokuqina kwesisindo.

Ukuvinjelwa kusebenza kwizithelo ezinenkomba ye-glycemic ephezulu - amagilebhisi, ubhanana, amakhiwane, amnandi amakherubhi, izinsuku, ikhabe nama-apricots. Izithelo eziphathwa ngokushisa (izinkambi, ushukela, izithelo ezomisiwe) zilinganiselwe.

Imenyu yesifo sikashukela ifaka izithelo zonyaka:

ithini lamapheya
cherries
plums
ama-apula
izithelo.

Cishe noma iyiphi amajikijolo akhonjiswa kwabanesifo sikashukela:

i-currant
sitrobheli
ugqumugqumu

Inani lezithelo ngosuku lifinyelela ku-300g noma i-2 XE. Lawa ama-aphula amancane ayi-2, ama-plums ama-3-4, ama-pears ama-2, kufanele adliwe ekudleni okuhlukile okungama-2-3. Kufanele udle amajikijolo noma izingcezu zezithelo ekuqaleni kwesidlo. Funda kabanzi kuma-rubriki ama-Fruits nama-Berries.

Okusanhlamvu: okusanhlamvu nezinhlamvu

Kukholelwa ukuthi amalitha ayi-15 (wezipuni ezi-3) wanoma yiluphi uhlobo lokudla okusanhlamvu wenza ingxenye eyodwa yesinkwa.

Izinhlamvu zommbila ziyisisekelo semenyu yesifo sikashukela kanye nemifino kanye nemikhiqizo yamaprotheni (inyama). Izinhlamvu eziphelele (i-buckwheat, amabele), kanye ne-oatmeal, ziqukethe ama-carbohydrate ahamba kancane (abonakala ngesilinganiso sokumuncisa okuphansi). ISemolina ibonakala ngokufakwa ngokushesha kwama-carbohydrate, ngakho-ke bazama ukungayisebenzisi ekudleni kwabanesifo sikashukela.

Isinkwa nepasta nakho kungokwemikhiqizo yokusanhlamvu. Kwabanesifo sikashukela, kungcono ukudla isinkwa esi-wholemeal. Ine-fiber futhi inikezela ngenkomba ephansi ye-glycemic. IMacaroni, njengomthetho, yenziwa ngofulawa weprimiyamu ngenani elincane le-fiber. Ngakho-ke, ukuba khona kwabo kumenyu kuvunyelwe kumthamo omncane, hhayi ngaphezu kwama-200 g ngosuku (kubalwe yi-XE).

Amakheli akha imenyu yanshukela yansuku zonke. Amanye amabele anezinzuzo ezengeziwe. Isibonelo, okusanhlamvu kwe-oat kunikeza ama-herbal analogues we-insulin - inulin. Futhi amabele okusanhlamvu okuhlukahlukene kwehlisa ushukela wegazi.

Amantongomane

Amantongomane ayizithelo ze-botanical.

Aqukethe amaprotheni wokugaya imifino, amavithamini, amaminerali, amafutha, i-fiber kanye nenani elincane lama-carbohydrate, kanye ne-omega fatty acid ebalulekile. Lokhu kudla okunama-khalori amaningi kuhle ukudla okulula (ukudla okulula), isidlo sasemini)

Kwabashukela, kunconywa ukudla amantongomane aluhlaza:

umsedari
ama-alimondi

ama-walnuts
ama-hazelnuts.

Ama-Walnuts aqukethe i-zinc ne-manganese, ayadingeka ukunciphisa ushukela wegazi.
Izinto ezisebenzayo zama-alimondi zivusa ukukhiqizwa kwama-pancreas kanye ne-insulin.
Amantongomane - hlanza izindonga zemithambo yegazi ku-cholesterol, wehlise umfutho wegazi.
Umsedari uqinisa imithambo yegazi, uphulukisa indlala yegilo, ungumthombo wezinto ezilandelwayo.
Ama-Hazelnut kernels aqukethe i-potassium ne-calcium, enikeza ukuqina kwemithambo yegazi.

Imikhiqizo yobisi

Imikhiqizo yobisi iqukethe i-potassium edingekayo, i-calcium, i-phosphorus, kanye nama-protein kanye ne-lactic acid bacteria. Ngenxa yama-bacteria aphilayo, ubisi omuncu lujwayelekile i-microflora yamathumbu futhi luthuthukisa ukugaya kwemikhiqizo yonke. Inani lemikhiqizo yobisi ingama-200-400 ml ngosuku. Lokhu kufaka phakathi:

ubisi
iyogathi
ubisi olubilisiwe,
kefir
ushizi we-cottage shizi onamafutha aphansi kanye ne-casseroles enamafutha amancane,
ushizi
amadombolo.

Ngenxa yenani elikhulu lama-kilojoule, ukhilimu, ukhilimu omuncu, ibhotela, ushizi, noshukela omnandi we-curd kukhawulelwe.

Imikhiqizo yenyama

Amaprotein enza u-16-25% wemenyu. Lokhu kubheka amaprotheni wemvelaphi ehlukahlukene.

imifino yemifino
inyama yezilwane
kusuka ezinhlanzini
amaprotheni avela kwimikhiqizo yobisi.

Ngokudla abanesifo sikashukela khetha inyama engenamafutha (ikakhulukazi ebaluleke ngohlobo 2 sikashukela, oluhambisana nokukhuluphala kanye nesidingo sokunciphisa umzimba): inkukhu, iturkey, inyama yomvundla nenyama yenkomo. I-Barbecue, izingulube zezingulube, umvimba awafakwa.

Noma iyiphi inyama ayiqukethe ama-carbohydrate, ngakho-ke inani layo kumenyu yesifo sikashukela lilinganiselwe kuphela ngokuqukethwe kwekhalori komkhiqizo.

Isiphuzo sikashukela

Umgomo oyinhloko wokukhetha iziphuzo sikashukela ushukela omncane, ongcono esigulini.

Yini ongayiphuza kwabanesifo sikashukela?

Tea ngaphandle koshukela: luhlaza, mnyama, amakhambi.
Izindebe ezinoshukela ezomile ezinoshukela.
I-soluble chicory.
Amanzi amaminerali.

Akunconyiwe:

Ikhofi (ifinyelela i-calcium emzimbeni, esheshisa ukubhujiswa kwemithambo yegazi kushukela).
Utshwala, ikakhulukazi labo ushukela obudlula ama-5%, kanye nobhiya (amakhalori kanye nama-carbohydrate).
UJelly - aqukethe isitashi (i-carbohydrate) noshukela.
Ijusi elimnandi (linenkomba ye-glycemic ephezulu).

Ukulinganisa okuphuzwayo kweziphuzo kwimenyu yesifo sikashukela kufanele kuhlinzeke umzimba ngamalitha ayi-1.5 - 2 we-fluid ngosuku (kufaka phakathi isobho, itiye, i-compote namanzi).

Ukudla okulinganiselayo kuqukethe:

cishe ingxenye (55-60%) yama-carbohydrate,
engxenyeni yesihlanu (20-22%) yamafutha,
kanye nenani elincane kakhulu (18-20%) lamaprotheni.

Ukudla ngokulingana kwezakhi ezahlukahlukene emzimbeni kuqinisekisa ukubuyiselwa kwamaseli, imisebenzi yawo ebalulekile, ubungqabavu. Ngakho-ke, kubalulekile ukuhlanganisa kahle imenyu yesiguli enesifo sikashukela, ukumhlinzeka ngakho konke okudingekayo, ukuvimbela izinkinga, nokuphila isikhathi eside.

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