THAYIPHA 2 USHUKELA EKUDLENI OKUPHANSI KWE-CARB - IMIKHIQIZO YOKUDLA NEZISEKELO

Send

Uma kutholakala ukuthi unesifo sikashukela sohlobo II, ungakuthathi njengokukhanselwa kwayo yonke impilo yakho yangaphambili. Imithi yesimanje nezinto zokudla sekukhansile umqondo wesifo sikashukela njengesifo esibulalayo. Noma kunjalo, nakekela inhlala-kahle yomzimba wakho. Ikakhulu, ngosizo lokudla okuhlukahlukene.

Ukudla nesifo sikashukela

Kungani isifo sikashukela sohlobo II siyindlela yokwelashwa esekwe ekudleni?

Ngenxa yesizathu sokuqagela. Yithina esiphila ngokweqile futhi abakhuluphe ngokweqile, eqenjini lengozi yesifo sikashukela. Abantu abanciphile, abasubathi kanye nabantu abasebenzayo nje abanesisindo esijwayelekile bagula ngesifo sikashukela kaningi.

Isazi sesifo sikashukela sasesikubonile kudala ukuthi: ngisho ukwehla kwesisindo somzimba ngamaphesenti amahlanu noma ayishumi sekuholele kokunye ukuqina kwamazinga kashukela ne-cholesterol egazini futhi kuthuthukise inhlala-kahle. Ngakho-ke, into yokuqala udokotela azokwazisa ngayo isiguli sohlobo lwe-II sikashukela ukuthuthukiswa kokudla okukhethekile.

Izilinganiso zokudla

Kukholakala ukuthi

ngohlobo lwe-Iabetes lwesifo sikashukela, into esemqoka ukudla okulinganiselayo,
futhi ngesifo sohlobo II, ukucabanga okuthile kuyadingeka, ikakhulukazi, endaweni yokwehlisa i-carbohydrate.

Ibhalansi yokudla okunempilo edingekayo nganoma yiluphi uhlobo lwesifo sikashukela

Uma ucabanga ngakho, khona-ke nganoma yiluphi uhlobo lwesifo sikashukela udinga ibhalansi yokudla. Okuhlukile nje. Iziguli ezincike ku-insulin zingalungisa umthamo we-insulin ngesikhathi sokujova futhi ngale ndlela ulawule izinga loshukela. Ukulungiswa kwe-insulin yesifo sikashukela sohlobo II kunqunywa ngokuhambisana nezinkomba ezikhethekile, ngakho-ke ushukela wegazi kufanele ulawulwe ngaphambi kokungena emzimbeni.

Ngakho-ke, umehluko othile uqhamuka ekuphakamiseni kwesifo sikashukela ngezindlela ezahlukahlukene zesifo.

Ukudla Okuphansi Kwe-Carb, Imenyu Yosuku Olunye

Kuyavunyelwa kuphela izindikimba ezi-2 ngosuku

Ukuthuthukiswa kwaseMelika kufaka phakathi ukuvinjezelwa okuqinile, okuqinile kakhulu ngenani lama-carbohydrate asetshenzisiwe.

Imithombo ehlukahlukene ithi inombolo ingama-20-30 amagremu wosuku lonke. Cishe lezi ezimbili ze-XE. Lesi simiso sinquma imithetho ekhethekile.

Ngokudla kwe-carb ephansi, okulandelayo akufakiwe ekudleni:

WONKE amajikijolo nezithelo, kungafakwanga ukwatapheya;
amajikijolo nezithelo zezithelo;
irayisi

lonke ufulawa;
uphizi nobhontshisi (kuvunyelwe i-asparagus kuphela);
izaqathe, beet, ithanga, ummbila, amazambane.

Kukhona imikhawulo esebenza ekwelashweni kokushisa. Isibonelo, utamatisi ongavuthiwe onokudla okuphansi kwe-carb kuvunyelwe, kepha hhayi kudonswa noma kusetshenzwe kusoso. Okufanayo kusebenza ku-anyanisi: ungangeza okuluhlaza okuncane kusaladi, futhi yilokho.

Yonke le mikhiqizo ingaqukatha i-carbohydrate "esheshayo", noma umane unenkomba ephezulu ye-glycemic.

Manje njengoba unga:

inyama enciphile;
ukudla kwasolwandle;
ushizi onamafutha amancane noshizi we-cottage;
imifino, iklabishi imifino, ukhukhamba, utamatisi, zucchini.

Kukholelwa ukuthi ngokudla okuphansi kwe-carb, ungadla ama-noodle we-buckwheat.

Kulula kangakanani ukudla okuphansi kwe-carb? Kubathandi bezithelo noma, isibonelo, ubhontshisi, ukudla okunjalo kungaba nzima impela. Ngeke kube lula kulabo abathi kwesinye isikhathi kwesinye isikhathi bazivumela amaswidi.

Yini enye okufanele uyibheke? Ukudla okuphansi kwe-carb kubantu abaphilile nabanesifo sikashukela kungumqondo ohlukile. Imikhawulo iqinile kuleli cala lesibili.

Musa ukukunikeza ngokwakho ukudla okune-carb ephansi. Lesi sinqumo kumele saziswe futhi kuvunyelwane ngaso nodokotela.

Lokhu kubalulekile: noma yikuphi ekudleni kwakho kufanele kuxoxiswane nodokotela wakho. Into esemqoka ukuthi ukuxilonga kwakho okuhlanganayo akubanga imbango. Uma ufuna futhi usukulungele ukukhuluma nodokotela wakho ngokudla okune-carb ephansi, bheka lokho obhekene nakho. Ngezansi kunemenyu ebonisayo yosuku olulodwa.

Uhlobo lokudla	Isitsha	Isisindo, g / ivolumu, ml
Ibhulakufesi	Isaladi yekherothi	70
I-Oatmeal porridge obisini	200
Isinkwa samagatsha	50
Itiye elingaphendulwanga	250
Isidlo sasemini	Lean borsch	250
Ukugcoba ngesaladi yemifino	70 no-100 ngokulandelana
Isinkwa samagatsha	50
Amaminerali angenawo amakhabhoni	250
Itiye eliphakeme	I-Syrniki	100
I-Rosehip decoction / ukumnika	250
Ukudla kwakusihlwa	Isikhethi esisikiwe inyama	150
Iqanda (libilisiwe)	1 ucezu
Isinkwa samagatsha	50
Itiye elingaphendulwanga	250
Isidlo sakusihlwa sesibili	I-Ryazhenka	250

Ukudla okunjalo - lokhu kudla okuphansi kwe-carb. Vele, imenyu yeviki ingakhanga kakhulu. Ukudla okunjalo, uma kuhlelwe kahle, kungaveza imiphumela ebalulekile.

Okunye ukudla ushukela

Ukudla inombolo 9 - olinganiselayo

Kususelwa ekuthuthukisweni kweminyaka engaphezu kwengxenye yekhulu edlule. Ukunquma ukuthi udle ngo-9 ogulayo cishe kuyisinyathelo sokuqala ekwelashweni kwesifo sikashukela sohlobo II.

Izimiso eziyisisekelo: ukunciphisa umsoco ngokujwayelekile (ukuze ungondli ngokweqile) kanye nokwehlisa inani lama-carbohydrate asetshenzisiwe.

Imigomo eyengeziwe:

"Okusheshayo", ama-carbohydrate acwengekile athathelwa indawo yiwo ahlehlayo kancane;
inani lamafutha lilinganiselwe, kuyilapho izilwane zingafakwa eceleni, imifino yona yengezwa ezitsheni ezenziwe ngomumo.

Ukudla inombolo 9 akupende ngokuphelele yonke imikhiqizo kube izingcezu namagremu, kuphela eminye. Ukubala amakhalori aqinile nakho akwenziwa. Kuyaqondakala ukuthi uma kungafakwa okunye ukudla kanye nemikhawulo yabanye, imigomo yokudla okufanele izolandelwa. Funda kabanzi mayelana "nenombolo yokudla 9" noma njengoba ibizwa nangokuthi "itafula 9 yokudla" efundwe kule ndatshana.

Ukudla okuphansi kwekhalori

Olunye uhlobo lokudla lwesifo sikashukela sohlobo II ukudla okune-khalori ephansi.

Ayisiqinisi njenge-low-carb, ayinqabeli izithelo ezingama-100% namajusi wezithelo, ngisho noju. Umgomo oyisisekelo wokudla kilojoule ophansi udinga ukudla okunganqunyelwe kwamafutha.

Imigwaqo: