Isifo sikashukela asidingi nje kuphela ukuqeda imbangela ye-hyperglycemia, kodwa futhi sivikele ukulimala kwemithambo yegazi emincane nekhulu ehlushwa ushukela wegazi ophezulu. Lokhu kugcwele izinkinga ezingamahlalakhona eziyingozi ezivela ohlelweni lwamathambo wezitho zangaphakathi, amehlo nenhliziyo.
Ukugwema izinkinga nokwandisa lesi sifo, kunconywa ukunamathela ekudleni okufanele, okuzosiza ukujwayeza i-carbohydrate kanye nokudla okunamafutha. Ukudla kumele kuhlangane ngokuphelele nezidingo zesiguli ezinesifo sikashukela, kube nenani eliphakeme lokudla okunempilo.
Ngaphandle kokulandela ukudla, akunakwenzeka ukususa izimpawu zesifo sikashukela, kwezinye izimo, ngokugula okuncane, umuntu ubhekana nalesi sifo ngaphandle kokusebenzisa umuthi.
Ukudla okufanele kwesifo sikashukela kusiza ukunciphisa isisindo somzimba kwiziguli ezikhuluphele, imenyu kufanele ibe nemikhiqizo esezingeni eliphakeme futhi emisha. Lapho isisindo singeqi okuvumelekile, okuqukethwe kwekhalori kumele kuhambisane namazinga wokudla, kucatshangelwa:
- ubulili
- ubungako bokuzivocavoca umzimba;
- iminyaka yomuntu.
Njengoba wazi, ngesifo sikashukela sohlobo lwesibili, amathuba we-vashericherherosis, isifo senhliziyo, kanye nezifo zomzimba, ezonakalisa kakhulu imithambo yegazi yobuchopho, anda. Ngakho-ke, ukondliwa kwesiguli esinohlobo lwe-2 yesifo sikashukela kufanele kugxile ekulweni nesifo.
Kuboniswa ukukukhawulela ngamandla ukusetshenziswa kwamafutha ezilwane, ngoba ucebile ngama-acid amaningi, i-cholesterol ephansi. Ucwaningo lukhombisa ukuthi ukudla okuphezulu kuma-lipid kwehlisa ukuzwela kwamangqamuzana omzimba kwi-insulin, kungakhathalekile ukuthi kudliwe okuhlukile noma cha. Isimo esikhulu ukuthi izingxenye zokudla zilinganiselwe. Ithebula elenzelwe iziguli ngokukhethekile lisiza ukuqonda isifo sikashukela.
Iphiramidi yokudla, indlela yokupheka
Kukhona iphiramidi yokudla, kepha kuyini? Kukhombisa ngokusobala ukuthi hlobo luni lokudla okudinga ukukudla. Ngaphezulu phezulu kunemikhiqizo engavamile kakhulu ukuyidla: amaswidi, imimoya, uwoyela wemifino. Endaweni yesibili kukhona imikhiqizo yobisi yobisi, inkukhu, inhlanzi, inyama, amantongomane, amasamu, ukudla okunjalo kungadliwa kuma-servings angu-2-3.
Isinyathelo esilandelayo izithelo nemifino, owokuqala ngosuku uvunyelwe ukudla ama-2-4 servings, owesibili kuya kwezingu-3-5. Phansi kwephiramidi yokudla kukhona okusanhlamvu, isinkwa abasidla kakhulu - ukulethwa okungu-6-11 ngosuku.
Ngobukhona bamandla nezindawo zokudla ezondlayo engxenyeni ethile, imikhiqizo eqenjini elifanayo lingasetshenziswa ngokushintshana; zibizwa ngokuthi esikhundleni sokudla.
Ukudla okunesifo sikashukela sohlobo 2 kubandakanya ukungafakwa kokudla okuthosiwe, kuyadingeka ukuthi unikeze ukukhetha kulezi zindlela zokwelashwa okushisa:
- ukupheka emanzini, obunye utshwala;
- ukushaya;
- ukupheka kulandelwa ukubhaka kuhhavini;
- ukuqeda.
Odokotela bavame ukuvumela iziguli ukubhaka ukudla kuhhavini; zisebenzisa ama-hoses akhethekile okubhaka kanye ne-aluminium foil yalokhu. Kuvunyelwe futhi ukwamukela imikhiqizo uma ihluke ngokufana okumnandi.
Ekuqaleni, odokotela balule ukuthi ukulinganisa ubungako bengxenye ngesilinganiso ekhishini, ngemuva kwesikhashana isiguli sizofunda ukuthola inani elidingekayo lokudla "ngamehlo". Esikhundleni sesikali, ungasebenzisa iziqukathi zokulinganisa, izitsha.
Ukudla okunesifo sikashukela nokudla okuvunyiwe kuzoxoxwa ngakho ngezansi.
Inyama
Inyama kufanele ibe khona kumenyu yezinhlobo zesifo sikashukela sohlobo 2, izoba ngumthombo wamaprotheni, ama-carbohydrate namavithamini. Kunezinhlobonhlobo eziningi zenyama, hhayi zonke eziwusizo ngokulinganayo ezigulini ezine-carbohydrate metabolism.
Umthombo omuhle kakhulu wezakhamzimba uzoba yinkukhu, inambitheka, ilula futhi idonswa ngokushesha ngumzimba, enyameni enjalo kunama-acid amaningi we-polyunsaturated. Inkukhu isiza ukunciphisa inani le-cholesterol yegazi embi, yehlisa isilinganiso samaprotheni adalulwa yi-urea. Ngalesi sizathu, abanesifo sikashukela abavunyelwe kuphela, kodwa futhi batuswa ukuba badle inkukhu.
Ukuze ulungiselele izitsha ezinempilo ezingenamandla okulimaza, udinga ukususa isikhumba enyameni, usike amanoni. Kubalulekile ukwazi ukuthi engxenyeni engezansi yesidumbu kuqukethe amanoni amaningi, ngakho-ke, ngesisindo somzimba esithe xaxa, isiguli kufanele sikhethe inyama emhlophe (ibele).
Uma ufuna ukondliwa kohlobo lwesifo sikashukela sohlobo 2, inkukhu iyabhakwa, ibilisiwe, ihanjiswa noma ifishiwe. Ukuze uthuthukise ukunambitheka okungeziwe:
- amakhambi;
- izinongo
- ujusi kalamula.
Esitolo udinga ukunaka izinkukhu, zinamafutha amancane, nenyama ithenda kakhulu.
Kumenyu, lapho uhlobo lwe-2 yesifo sikashukela, ukudla kwesinye isikhathi kungafaka ingulube, ine-vitamin B eningi, iprotheni yokugaya kalula. Ingulube kumele ithathwe inciphile, iphekwe ngenani elikhulu lemifino: ubhontshisi, utamatisi, uphizi, upelepele.
Awukwazi ukufaka amasoso ahlukahlukene enyameni nganoma yisiphi isigaba sikashukela, ikakhulukazi imayonnaise ne-ketchup. Njengenkukhu, ingulube iyabhakwa, ibilisiwe, iyatholwa, kepha ayithosiwe!
Ukudla okulinganiselayo kufaka phakathi ukudla iwundlu, kepha ngamanani amancane, inyama kufanele ingabi namafutha. Ungapheka umkhiqizo onjalo ngemifino, inkathi:
- isilondolozi
- ugarlic
- upelepele omnandi.
Amawundlu kufanele aphathwe isikhathi eside, ngaphezu kokushisa okuphansi.
Inyama yenkomo kufanele ibe yisimenywa esamukelekayo etafuleni likashukela, inyama enjalo iboniswa kahle kushukela wegazi lomuntu.
Inyama esezingeni eliphakeme ifakiwe ekudleni kwabanesifo sikashukela sohlobo lwesibili, ekuphekeni kwanele ukumane usawoti wesitsha, izinongo namakhambi kuwo kuzobe kungamnandi kakhulu. Izazi zezempilo zeluleka ukudla inyama ebilisiwe, ukulungiselela isobho kanye nomhluzi kumikhiqizo. Ungadliwa usewebhusayithi yethu.
Imifino
Ukwelapha isifo sikashukela, imenyu kufanele ibe nenqwaba yemifino entsha, iqukethe imfucumfucu eminingi, okudingekile ukuze kubuyiswe umsoco we-carbohydrate uma kunesifo. Singasho ukuthi imifino ilusizo oluphindwe kabili, isiza ukusheshisa izinqubo ze-metabolic, igculisa umzimba ngama-amino acid, ama-microelement, ama-macrocell, ithoni yomzimba futhi isuse ubuthi obunamandla.
Odokotela bahlukanisa iqembu lemifino elicebile ikakhulukazi ku-fiber. Ngakho-ke, kuvunyelwe ukudla imifino: isitshalo seqanda, upelepele obomvu, i-zucchini, ithanga.
Esikhathini sikashukela, isitshalo seqanda kusiza ukukhipha amafutha amaningi, ubuthi kanye nobuthi. Imifino iqukethe ushukela omncane, obalulekile kwi-hyperglycemia. Kupelepele obomvu kunamavithamini amaningi, phakathi kwawo kukhona amavithamini e-B (1, 2, 3, 5, 6, 9), A, ayadingeka ekususeni cholesterol embi esezingeni eliphansi egazini, le mpahla imane nje ingenakuphindeka.
I-Zucchini kufanele ibekhona lapho kuhlanganiswa imenyu yesifo sikashukela, okuqukethwe kwama-microelements kuphezulu kakhulu kubo:
- i-magnesium
- i-zinc;
- insimbi
- potaziyamu
- i-sodium
Izinto ezinamagama zizoba nomthelela omuhle emzimbeni wesiguli onezimpawu zesifo sikashukela. I-Zucchini ibuye yenze ngokwejwayelekile izinqubo ze-metabolic.
Ithanga lilungele kahle ukondleka kushukela, luthuthukisa ukucutshungulwa kwe-insulin ye-hormone, okunciphisa ukugcwala kweglucose.
Uma udla ithanga nsuku zonke, liba ukhiye wokulawula i-glycemia.
Izithelo, amajikijolo
Ukudla okwelapha ushukela kufaka inani elikhulu lezithelo, udinga ukunikeza ukukhetha ezinhlotsheni ezinomuncu futhi ezimuncu nezomuncu. Kungaba ama-apula, ithini lamapheya, amagilebhisi, amawolintshi, i-kiwi, amaplamu.
Kungaba khona noma yisiphi amajikijolo anesifo sikashukela ekudleni; inkomba yazo ye-glycemic kanye nokuqukethwe kwekhalori kuncane. Izithelo namajikijolo kufakiwe koshizi; ama-compote e-ayishukela-kashukela noshukela ongenawo ushukela alungiswa ngesisekelo sawo. Kepha odokotela beluleka ukuthi badle ukudla okunjalo ngesimo sakho esingokwemvelo.
Akumele sikhohlwe ukuthi ngisho nokudla okuvunyelwe izimpawu zesifo sikashukela akunakudliwa ngobuningi obungenamkhawulo. Ingxenye efanele yezithelo yileyo efanela entendeni yesiguli.
Izithelo eziphambili zokwelapha ngokudla i-apula, zidliwa nganoma yiluphi uhlobo lwesifo se-1, degree yesi-2. Ama-apula aqukethe i-pectin eningi, ayohlanza igazi kahle, anciphise izinga le-glycemia. Ngaphezu kwe-pectin, izithelo ziqukethe:
- Vitamin C
- potaziyamu
- i-fiber;
- insimbi.
Ngaphezu kwalokho, ama-apula angathengwa unyaka wonke, ayabiza.
Amapharele ayoba ngenye indlela yama-apula, awamnandi kangako futhi ugaya isikhathi eside esiswini, anikeze umuzwa wokugcwala. Kumavini omvini, okuqukethwe okurekhodiwe kwefayibha ne-ascorbic acid, inkomba ye-glycemic ephansi, kanye nenani elincane lekhalori. Noma udla izithelo zomvini ezimbalwa ngosuku, ushukela wegazi ngeke ukhuphuke.
Njengoba kuphawuliwe, noma imaphi amajikijolo avumelekile kushukela, ngaphandle kwamakhabe, adliwa ngenani elilinganiselwe. Isifo sikashukela singasebenzisa kalula ama-cranberries, ama-gooseberries, ama-raspberries, ama-sitrobheli, ama-lingonberry, ama-blueberries nezinye izinhlobo zamajikijolo. Zingadliwa i-compote eluhlaza noma ephekiwe, kusukela ekwelashweni kokushisa inkomba ye-glycemic yezithelo nenani lezinto eziwusizo alishintshi.
Kuvunyelwe ukwenza ujamu nokuvunyelwa kumajikijolo, kepha ngaphandle kokufaka ushukela omhlophe kubo.
Inhlanzi
Umkhiqizo obalulekile phambi kwesifo sikashukela kuyizinhlanzi zolwandle nezasemfuleni, kuvunyelwe ukusetshenziswa okungenani kabili ngesonto. Ngenxa ye-omega-3 acid, i-hyperglycemia yehlisa ushukela wegazi kanye ne-cholesterol, futhi umthetho we-metabolic uyabonakala. Inani lomsoco lokudla kwasolwandle kwanele, okubalulekile kwizifo ze-metabolic.
Ngokwehlukana, kufanele kuqashelwe okuqukethwe uwoyela wezinhlanzi, kuyindawo yokugcina izakhi zomzimba. Kepha uma isiguli sinenqubo yokuvuvukala kumanyikwe, udinga ukuqaphela ngamafutha enhlanzi.
Isifo sikashukela sohlobo 2 sidinga ukudla okuthile, izinhlanzi kufanele zibanjiswe, zibhakwe noma zibiliswe, kwesinye isikhathi izinhlanzi ezinosawoti zivunyelwe. Inhlanzi ekheniwe esezilungiselelwe yohlobo 2 sikashukela nayo iyasiza.
Kuyelulekwa ukuba udle izinhlanzi zohlobo lokuncipha, kungaba:
- ikhodi;
- haddock;
- i-pollock;
- i-flounder;
- roach;
- zander;
- Navaga
Okuqukethwe kwamafutha ezinhlanzi ezinjalo kuyahlukahluka kusuka ku-0.3 kuya ku-0.9%.
Kuyadingeka ukulandela imithetho yezondlamzimba ye-hyperglycemia, sebenzisa izindlela zokupheka ezingafaki ukuthambisa umkhiqizo. Kungcono ukungadli isobho kumhluzi wezinhlanzi, badla kuphela izidumbu zezinhlanzi.
Uma kungekho isisindo somzimba ngokweqile, i-endocrinologist ikuvumela ukuba udle izinhlobo ezinamafutha amaningi.
Amanzi amaminerali
Ezigulini ezinesifo sikashukela, hhayi nje kuphela ukudla okubalulekile, kodwa namanzi. Amanzi amaminerali ahluka ngokwakhiwa, angaqukatha: i-hydrogen sulfide, usawoti we-sulfuric acid, i-carbon dioxide, ama-ion kasawoti we-carbonic acid.
Amanzi amaminerali akhuthaza ukugaya okujwayelekile, athuthukise umsoco we-carbohydrate, asheshise ukusabela kwama-insulin receptors, andise umsebenzi wama-enzyme anomthwalo wokuhambisa i-glucose kwezicubu. Isiguli kufanele sazi ukuthi yini okufanele siyiphuze ngezinkinga noshukela, nokuthi yini hhayi ukuthi ngokwezigaba.
Ngakho-ke, ukwehlisa i-acetone egazini, susa ama-enzyme angaphansi kwama-oxidized futhi wandise izinqolobane ze-alkaline, odokotela balulekisa ukuphuza i-bicarbonate namanzi e-sulfate. Ngokusetshenziswa njalo, isiguli esinesifo sikashukela sizosusa amahhala wama-asidi, i-cholesterol.
Amanzi amaminerali anezimpawu zesifo sikashukela aqeda umuzwa ongapheli wokoma, abuyisele ibhalansi yamanzi, ngenxa yalokho, isiguli siyayeka ukuhlushwa ukungakhululeki esibindini. Amanzi e-Carbonate ne-sulfate ayadingeka ukuze:
- ukuvuselelwa;
- oxidation.
Ngakho-ke, ukukhiqizwa kwe-insulin kukhuphuka kakhulu.
Uhlobo lwamanzi, izinga lokushisa kanye nomthamo kufanele unqunywe ngudokotela, izincomo zincike eminyakeni yomuntu ogulayo, uhlobo lwesifo sikashukela, ukuba khona kwezinkinga nobunzima be-pathology. Akukho ukudla okune-insulin ukumelana okungenza ngaphandle kokusebenzisa amanzi amaminerali.
Ukudla okwenziwe yisifo sikashukela kungahlukaniswa, lapho isiguli sidla uhlobo ngalunye lokudla ngokwehlukana. Lokhu kusiza ezinye iziguli ukunciphisa umzimba.
Ukudla nesifo sikashukela kuchazwe kanjani kule vidiyo kulesi sihloko.
