Zonke iziguli ezinesifo sikashukela ziyazi ukuthi zinconywa ukudla okuyisipesheli kwe-carb yesifo sikashukela sohlobo 2 noma esokuqala, kufaka nohlu lwemikhiqizo enconyiwe evunyelwe ukusetshenziswa yiziguli ezinalokhu kutholwa.
Isifo esifana nesifo sikashukela singenzeka kunoma yimuphi unyaka. Kwenzeka kuzo zombili iziguli nabantu abadala. Uma sikhuluma ngeziguli ezincane, khona-ke kukhethwa ukudla okuthile kubo, futhi ezigulini ezindala uhlu lwemikhiqizo evunyelwe ingahluka kakhulu.
Abantu abadala bangakwazi ukulawula imenyu yabo ngokuzimela, kuyilapho ukudla kwezingane ezihlaselwa yisifo sikashukela kugadwe ngabazali.
Kuyaphawuleka ukuthi ukudla okune-carb ephansi kwabanesifo sikashukela kuhlanganiswa nokwelashwa kwezidakamizwa. Ngakho-ke, akunakwenzeka ukucabanga ukuthi ukulandela ukudla ngaphandle kokudla okuyinkimbinkimbi kwezidakamizwa ezikhethekile kuzosiza ukunqoba lesi sifo.
Ukudla kwe-carb ephansi yohlobo 1 noma isifo sikashukela 2 sikhethwe ngudokotela wakho. Akufanelekile ukukhetha imenyu ngokwakho, kungcono ukuthi udlulisele lolu daba kudokotela onolwazi.
Ngaphezu kwamaphilisi nokudla, udinga ukwenza inani elanele lokuzivocavoca. Ukuzivocavoca umzimba okufanele ngalolu hlobo lokuxilongwa akubalulekile kangako njengokuthatha umuthi noma ukudla okunempilo.
Yiziphi izinzuzo zokudla?
Ngaphambi kokuthi ukhulume ngokuqondile ukuthi yikuphi ukudla okune-carb ekudleni okunesifo sikashukela esingu-2, kufanele kucaciswe ukuthi kunezizathu eziningana ezibalulekile zokwenziwa kwalesi sifo.
Izimbangela ezinjalo zingaba ubukhona bemikhuba emibi, ukubekeka phambili kofuzo, ukungondleki.
Into ngayinye kusuka kuhla olungenhla ingadala ukukhula kwesifo sikashukela. Ukugwema isifo esinjalo, kubalulekile ukuthi uhlolwe ngesikhathi esifanele nguchwepheshe ofanelekile bese ulandela zonke izincomo zakhe.
Enye yalezi zincomo wukudla okune-carb ephansi kancane kwesifo sikashukela sohlobo 2, udokotela wenza imenyu yesonto lonke ngokudla okunjalo okokuqala, futhi isiguli kufanele silandele ngqo le miyalo.
Kunezimo eziningi lapho ukudla okuqinile kusize isiguli ukunciphisa kakhulu ushukela wegazi futhi kwenze nokuqonda komzimba kwe-insulin kube okuvamile. Uma ufunda ukubuyekezwa kweziguli eziningi, kuba sobala ukuthi ukudla okune-carb ephansi kwesifo sikashukela kuyindlela ephumelelayo yokwelashwa enomphumela oyinkimbinkimbi emzimbeni.
Umnyombo wale nketho yokudla okunempilo ukuthi isiguli sinconyelwe ukunciphisa ukungena kokudla okuqukethe inani elikhulu lama-carbohydrate.
Imvamisa, ukudla okune-calorie ephansi yohlobo 2 sikashukela kubandakanya ukwenqatshwa okuphelele kwemikhiqizo enjalo:
- imikhiqizo yokubhaka;
- I-pasta
- okusanhlamvu;
- izithelo ezimnandi.
Odokotela batusa ukusebenzisa uketshezi olwengeziwe nokungeza ezinye izithasiselo zamavithamini ekudleni kwakho.
Ukudla kwesiguli kufanele kube nenani elanele ekwakhekeni kwalo:
- I-calcium
- Magnesium
- Potassium
Imikhiqizo equkethe ama-carbohydrate ahamba kancane, kunalokho, idinga ukungezwa ekudleni kwakho. Ngemuva kokusetshenziswa kwabo, ushukela ukhuphuka kancane kancane, ngokulandelana, bese kuthi inani elincane le-insulin, elikhona emzimbeni wesifo sikashukela, libhekane nomsebenzi walo. Kufanele kukhunjulwe ukuthi ukudla okungenayo i-carbohydrate okubandakanya ukwenqaba ngokuphelele ukudla okumnandi, kufaka phakathi izithelo neziphuzo eziqukethe i-glucose.
Ukwelashwa kwesifo sikashukela sohlobo 2, kuyadingeka ukudla oku-carbohydrate. Lolu lwazi alufakazelwe ngokwesayensi.
Odokotela abaningi bangavumelani ngamabomu ukuthi ama-carbohydrate amaningi emzimbeni abangela ukwanda okukhulu kwe-glucose yegazi, futhi kwabanesifo sikashukela kuyingozi enkulu.
Yini ewusizo ezigulini ezinesifo sikashukela sohlobo 2?
Kumele futhi kuqapheleke ukuthi ukusetshenziswa kokudla okunenkomba ye-glycemic ephansi akulusizo hhayi kuphela kwiziguli ezinesifo sikashukela okuthiwa i-mellitus, kodwa futhi nakubantu abakhuluphele. Ukwehla kwesisindo okusebenzayo, odokotela batusa ukudla ukudla okuqukethe inani elincane kakhulu lama-carbohydrate. Kunezindlela zokupheka zokudla eziphansi ze-carb ezikuvumela ukuthi upheke ukudla okunempilo futhi okumnandi ngasikhathi sinye.
Uma ukudla kusetshenziselwa ukunciphisa isisindo, imenyu yehlisa inani lama-carbohydrate asetshenzisiwe, kuyilapho amaprotheni engancishisiwe.
Mayelana nokuthi ungayikhetha kanjani indlela yokudla efanelekile yesifo sikashukela sohlobo 2, kubalulekile ukuthi uqaphele ukuthi ukudla kwabo kufanele kube nemikhiqizo enikeza umzimba isethi ephelele yezakhamzimba. Ukudla kakhulu ikhalori ephansi yohlobo 2 yesifo sikashukela kungakhipha ushukela obukhali, ngenxa yalokho inhlalakahle yesiguli iba mandundu nangaphezulu. Ukuvimbela lokhu kungenzeki, odokotela bakha indlela yokudla ekhethekile ebandakanya ukusetshenziswa kokudla okudingekile. Lokhu kuvumela umuntu ukuthi angazizwa elambile futhi ahole ngokuthula indlela yakhe yokuphila.
Ukudla kwesifo sikashukela sohlobo 2 kuhluke kancane ekudleni okunconyelwe isifo sikashukela sohlobo 1. Esimweni sokuqala, sikhuluma ngokudla okujwayelekile kweKremlin kwabaningi. Okusho ukuthi, ama-carbohydrate awafakwa kwimenyu ngangokunokwenzeka, kepha amaprotheni ahlala esilinganisweni esifanayo.
Kubalulekile ukuqonda ukuthi imaphi ama-carbohydrate athathwa njengolukhuni futhi alula.
Lokhu kuhlanganisa ushukela, ongena emzimbeni womuntu futhi osuthwe ngokushesha ususelwa okhweni lokugaya ungene egazini. Ngenxa yalokhu, umuntu uzizwa enamandla amaningi, kepha le nqubo ihlala isikhashana. Ama-carbohydrate ayinkimbinkimbi amunwa isikhathi eside, ngokulandelana, ushukela nawo ukhiqizwa isikhathi eside. Njengomphumela wokusetshenziswa kwama-carbohydrate ayinkimbinkimbi, umuntu uzizwa egcwala amandla futhi egcwala isikhathi eside.
Noma ngubani ofuna ukuzama le ndlela yokwelashwa angazikhethela ngokwakhe ukuzidlela, kepha kungcono ukusebenzisa izinsizakalo zochwepheshe abanolwazi. Ngaphezu kwesifo sikashukela, isiguli singaba nezinye izifo. Kucatshangelwa imiphumela yokuxilongwa okuyinkimbinkimbi okudingeka ukuthi uqale ukhethe imenyu nokwazi kuphela isithombe sangempela lapho ungakhipha okunye ukudla ekudleni, bese ungeza abanye, umehluko.
Bancomani ochwepheshe?
Kunemenyu ethile yokudla okuphansi kwe-carb, okunconywa ngabachwepheshe abaningi.
Ukudla okune-carb ephansi ukuthi ama-carbohydrate asheshayo awafakiwe ekudleni.
Ama-carbohydrate asheshayo afaka i-glucose, i-sucrose, i-fructose nabanye.
Imikhiqizo enokwakheka kwama-carbohydrate asheshayo ngamanani amakhulu yile:
- ujamu;
- uju;
- I-pasta
- imikhiqizo yokubhaka:
- I-Confectionery
- ikhabe;
- amagilebhisi;
- izithelo ezomisiwe;
- ubhanana
- amakhiwane.
Umongo wokudla okune-carb ephansi kwabanesifo sikashukela ukuthi ukudla okuqukethe ama-carbohydrate aphambili kufakiwe ekudleni.
Le mikhiqizo imi kanje:
- Amakhambi nemifino.
- Iporridge.
- Imikhiqizo yobisi.
- Amabele nezinsimbi.
Isici sokudla okuphansi kwe-carb yesifo sikashukela sohlobo 2 ukuthi umuntu udla inani elanele lamavithamini namaminerali. Iningi lazo zitholakala ngezithelo ezahlukahlukene. Ngakho-ke, kumuntu onesifo sikashukela ngokudla okune-carb ephansi, kunconywa ukufaka izithelo ezinjengokuthi:
- izinhlobo ezingafakiwe ze-apula;
- amapentshisi;
- ama-apricots
- izithelo zomvini;
- amawolintshi
- plums
- UCherry
Zilusizo olukhulu, kepha aziqukethe ushukela noma okuqukethwe kwalo kuncane.
Kokubili okwehliswa kwesisindo kanye neziguli ezinenkinga yesifo sikashukela sohlobo 2, ukudla okumnandi kuyinto enhle. Ukudla kwezitshalo akumele kweqe isilinganiso esenziwa nsuku zonke sama-300 amagremu. Kungcono ukukhetha isinkwa kusuka okusanhlamvu okuphelele, futhi inkambiso yansuku zonke yemikhiqizo kafulawa akufanele idlule amagremu ayi-120.
Umongo wokudla kohlobo lwesifo sikashukela sohlobo 2 ukuthi isiguli kufanele sidle okusanhlamvu okuningi okuqukethe i-Vitamin B, E ne-fiber yokudla ngangokunokwenzeka. Ingxenye yokugcina isiza ukuqinisa i-cholesterol ne-glucose egazini.
Izincazelo zokudla okune-carb ephansi isonto ukunciphisa inani lama-carbohydrate asetshenziswa ngenkathi kugcinwa inani lamaprotheni. Akumele sikhohlwe ukuthi esigulini esitholakala sinesifo sikashukela, amaprotheni yisithako esiyinhloko, kepha okuqukethwe kwawo akufanele kudlule isilinganiso sansuku zonke sama-gramu ayi-500.
Lonke uhlu lwemikhiqizo lungashintshwa ngokuya ngezinkomba ezithile zesiguli esithile.
Itafula lokudla okunconyiwe kufanele kuhlanganiswe udokotela onolwazi.
Kungani kubalulekile ukulandela imithetho?
Kulula ukuvikela lesi sifo kunokuba uselaphe ngokuhamba kwesikhathi. Ikakhulu uma kukhulunywa ngesifo sikashukela. Lokhu kugula kubonakaliswa yiqiniso lokuthi cishe akunakuqedwa. Uma ukwephulwa kwenqubo yokuqonda ushukela sekuqalile emzimbeni, khona-ke kunzima kakhulu ukuguqula le nqubo.
Ukuvikela ukonakala, kufanele uqale uphile impilo enempilo futhi ulandele izincomo eziphathelene nokudla kwakho.
Lo mthetho ubaluleke kakhulu kwiziguli ezinesifo sikashukela. Uma ukugula sekutholakele, ngakho-ke kufanele ucabangisise ngempilo yakho bese uqala ukuhola impilo efanele. Imikhuba emibi kufanele ilahlwe ngokushesha. Udinga ukuqala ukudlala imidlalo, ukuzivocavoca akumele kube buthaka kakhulu, kufanele uhlale ukhumbula ukuthi umzimba wesifo sikashukela awutholi isilinganiso esifanele samandla futhi udinga ukondliwa njalo.
Ukuhambisana nokudla okuqine kakhulu kuyimpoqo. Kulokhu, akuchazwa ukuthi ukudla kuzoba okuqinile kakhulu ngokuya ngemikhawulo yenani lokudla elichithiweyo. Lapha sikhuluma ngeqiniso lokuthi isiguli kuzodingeka sisebenzise imikhiqizo egunyaziwe kuphela futhi sikhiphe ngokuphelele lezo eziphikiswe ngudokotela. Kwenqatshelwe ukudla ukudla okunenkomba ye-glycemic ephezulu.
Ukwazi kahle ukuthi imiphi imikhiqizo ongayithatha ukulungiselela isidlo sakho osithandayo, kufanele uqale uthintane nodokotela wakho. Kunethebula elikhethekile lesifo sikashukela eliqukethe uhlu lwemikhiqizo evunyelwe kwabanesifo sikashukela. Ingatholakala kudokotela wakho noma itholakale kwi-Intanethi, inketho yokuqala iyathandwa. Udokotela uzokutshela ngokuningiliziwe ukuthi udinga isithako esingakanani ukusetshenziswa kweviki.
Uma kukhulunywa ngeziguli ezisebenzisa lokhu kudla okwehlisa isisindo, kubalulekile ukuqaphela ukuthi kubantu abanamazinga aphansi kashukela, okunye ukudla kuyanconywa, kepha abanye abanesifo sikashukela noma sokungamelana ne-insulin abanye.
Uma sikhuluma ngeziguli ezinhlobo lwesibili sikashukela, zingadla amaqanda enkukhu nganoma yiluphi uhlobo, kepha hhayi ngaphezu kwezicucu ezimbili ngosuku. Kungcono ukukhetha inyama emhlophe, ngoba iqukethe inani elincane le-cholesterol namafutha. Le yinkukhu, unogwaja noma inyama yenkukhu.
Esikhundleni sikashukela noma ukudla okumnandi, udinga ukusebenzisa amaswidi akhethekile wokudla aqukethe izingxenye zokufaka ushukela.
Yini ebalulekile ukwazi isifo sikashukela ngohlobo lwesifo sokuqala?
Ezigulini zohlobo lwesifo sokuqala, kukhethwa indlela ehlukile yokudla.
Lezi zitsha zingaqukatha ama-carbohydrate, futhi ziningi zazo.
Amaprotheni namafutha kuncishiswa kube okwejwayelekile - inani elingamaphesenti angama-25 lakho konke ukudla okudliwayo ngosuku.
Ngokuvamile, uhlu lwemikhiqizo evunyelwe ifaka:
- iphalishi;
- ingxenye yamazambane;
- I-pasta
- inhlanzi eyosiweyo noma ebhakwe;
- ucezu lwenkukhu.
Kwesinye isikhathi imenyu ifaka inani elingeziwe lamavithamini kanye namaminerali.
Kufanele futhi kuqashelwe ukuthi ngohlobo lwe-1 mellitus yesifo sikashukela, kubaluleke kakhulu ukuhlanganisa ukubamba kokudla kanye nemijovo ye-insulin.
Kufanele ulandele le mithetho:
- Emini, ukudla kufanele kuthathwe ngezigaba ezincane amahlandla amane kuya kwayisishiyagalombili. Ngesikhathi esifanayo, isinkwa sisatshalaliswa usuku lonke ngokushesha. Ama-carbohydrate amaningi athelwa ibhulakufesi nangelantshi. Imvamisa yokudla incike esigabeni sesifo kanye nethamo le-insulin elifakwe esigulini, nakuhlobo lomuthi.
- Uma isiguli sandisa umsebenzi wokuzivocavoca, khona-ke sidinga ukwandisa umthamo wama-carbohydrate asetshenzisiwe. Lokhu kubaluleke kakhulu futhi kwenqatshelwe ngokuphelele ukuthi ungakhohlwa ngalo mthetho.
- Abantu abanesifo sikashukela abanqatshelwe ngokuphelele ukweqa ukudla, futhi futhi akunasidingo kakhulu ukudla ngokweqile.
- Kokudla okukodwa umuntu akufanele adle amakhalori angaphezu kwama-600. Uma udinga ukunciphisa umzimba, khona-ke leli nani lama-kilojoule lingancishiswa. Ngosuku, okujwayelekile akufanele kudlule amakhalori angama-3100.
- Kuyinto engathandeki ukudla ukudla okubhemayo, okuthosiwe noma okubabayo kakhulu.
- Utshwala bunqatshelwe ukusebenzisa noma yisiphi isilinganiso.
- Izitsha zihanjiswa kahle.
- Kungcono ukudla inhlanzi noma inyama eyosiwe.
Ukuhambisana nayo yonke le mithetho kuzosiza ukugcina impilo futhi kunciphise ubungozi bempilo engeyona. Yebo futhi, ngokweqiniso, kuyaphumelela ukwehlisa isisindo, futhi kubalulekile nasezigulini ezinesifo sikashukela sohlobo 2, futhi kwesinye isikhathi sokuqala. Ngakho-ke, ngaphezu kokuphuza umuthi, kubalulekile futhi ukulandela eminye imithetho.
Ukudla kwe-carb ephansi kuchazwe kuvidiyo kule ndatshana.
