Ngoshukela wegazi okhuphukile, kubalulekile ukungafaki ngokushesha ama-carbohydrate ekudleni. Yibona abandisa ukugcwala kweglucose egazini. Ngohlobo 2 lwesifo sikashukela, kubalulekile ukunamathela ekwelashweni kokudla, ngoba kuyindlela yokwelashwa eyinhloko. Konke ukudla ekudleni kukhethwa ngokuya nge-glycemic index (GI) yabo.
Isikhombisi esinjalo sizokhombisa ukuthi ushukela osheshayo uphuka kanjani egazini ngemuva kokufakwa komkhiqizo othile. Leli nani ekuhlanganiseni izondlamzimba liqondiswa yiwo wonke ama-endocrinologists. Ngohlobo 1 sikashukela (uhlobo oluncike kuma-insulin), inani lama-XE (amayunithi esinkwa) kufanele anakwe ekudleni ngakunye. Ngokusho kwalesi sikhombisi, isilinganiso se-insulin sibaliwe.
Ngaphezu kwalokhu, kubalulekile ukubheka imigomo yokudla okunempilo - inani le-servings kanye nama-carbohydrate asatshalaliswe kahle ekudleni ngakunye. Ngeshwa, odokotela abavami ukutshela iziguli ukuthi kufanele zidle nini futhi nini.
Le ndatshana izodingida ukuthi yini ongayiphekela isidlo sasekuseni nesifo sikashukela, uhlu lokudla olunenkomba ye-glycemic ephansi, imenyu yokulinganiselwa yansuku zonke yohlobo lwesifo sikashukela sohlobo lwe-2 enesisindo eseqile ichaziwe.
I-Glycemic Break Break Product Index
Ukudla kwasekuseni kwesifo sikashukela kufanele kulungiselelwe ekudleni okunenkomba ye-glycemic ephansi, okungukuthi, kufinyelela amayunithi angama-50. Kusuka ekudleni okunjalo, ushukela wesiguli ngeke wande, futhi inkomba izoba semkhawulweni owamukelekayo. Ukudla okunenkomba efinyelela kumayunithi angama-69 kungaba kwimenyu yesiguli, kepha njengokuhlukile, kabili ngesonto, hhayi ngaphezu kwama-gramu ayi-100.
Ngohlobo 1 nesifo sikashukela sohlobo 2, kuyenqatshelwe ngokuphelele ukuthi kudliwe ukudla okunenkomba yamayunithi angama-70 noma ngaphezulu isidlo sasekuseni. Ngenxa yazo, ubungozi be-hyperglycemia kanye nezinkinga ezahlukahlukene kwizitho ezihlosiwe luyanda.
Ngaphezu kwenkomba, kuyadingeka ukubheka okuqukethwe yi-caloric yemikhiqizo, ngoba iziguli eziningi ezinesifo sikashukela esinga-insulin zingabantu abakhuluphele. Futhi lokhu kuthinta kabi inkambo yesifo. Ngoshukela wegazi owengeziwe, ikakhulukazi uma isiguli silwa nesisindo ngokweqile, kuyadingeka ukuthi ungadli okudlula kuka-2300 - 2400 kcal ngosuku.
Abanesifo sikashukela bangaba nesidlo sasekuseni ngokudla okulandelayo okuphansi kwe-GI:
- okusanhlamvu - i-buckwheat, i-oatmeal, ilayisi elinsundu, ibhali, ukolweni kanye nephalishi lebhali;
- imikhiqizo yobisi - ushizi wekotishi, ubisi olubilisiwe olubilisiwe, i-kefir, i-yogurt eyenziwe ekhaya engenziwanga;
- imifino - noma yiluphi uhlobo iklabishi, ikhukhamba, utamatisi, amakhowe, isitshalo seqanda, u-anyanisi, isithombo, ubhontshisi, uphizi, udali;
- izithelo namajikijolo - ama-sitrobheli, ama-apula, i-pears, ama-raspberries, ama-blueberries, ama-cherries, ama-cherries, ama-sitrobheli, ama-currants amnyama nabomvu, ama-gooseberries;
- inyama, inhlanzi kanye nokudla kwasolwandle - inkukhu, inyama yenkomo, ikalikuni, izigwaca, isikebhe, ihhashi, i-pollock, i-flounder, i-squid, i-octopus, i-shrimp, imbaza;
- amantongomane nezithelo ezomile - ama-apula, omisiwe, ama-apula omisiwe, ama-walnuts, ama-pistachios, amantongomane, amantongomane ephayini, ama-hazelnuts, i-sunflower nembewu yethanga.
Ungadla ibhulakufesi nanoma yimiphi imikhiqizo engenhla, into esemqoka ukukwazi ukuzihlanganisa kahle bese udala isidlo sasekuseni esinokulinganisela.
Ibhulakufesi lesidlo sasekuseni
Ukukhethwa kwezinhlamvu ezine-GI ephansi kunokubanzi kakhulu. Bambalwa abavinjelwe - i-corn porridge (mamalyga), amabele, ilayisi elimhlophe. Uma kwenzeka isifo sikashukela mellitus 2 nohlobo 1, akunconywa ukufaka ibhotela okusanhlamvu.
Uma isiguli sifuna ubisi lwebele, khona-ke inketho engcono kakhulu kungaba ukuxubanisa nobisi ngendlela efanayo namanzi. Kufanele futhi kukhunjulwe ukuthi ubukhulu bokuthi ukuqina kwephalishi kuqediwe, ukuphakama kwenkomba yalo.
Ubisi olunoshukela lungaba njenge-sweetener (i-stevia, i-sorbitol, i-fructose), noju. Noma kunjalo, ungashisekeli ngalo mkhiqizo wezinyosi. Ngoshukela wegazi owandisiwe, akukho ngaphezu kwesipuni esisodwa s uju esivunyelwe ngosuku. Kubalulekile ukukhetha izinhlobo ezifanele. Kukholelwa ukuthi uju lwesifo sikashukela kufanele lube kulezi zinhlobo ezilandelayo - i-linden, i-buckwheat, uphayini noma i-acacia. Inkomba yabo ayidluli amayunithi angama-50.
Izinhlamvu ezivunyelwe zokudla kwasekuseni okunesifo sikashukela:
- i-buckwheat;
- irayisi (nsundu);
- i-oatmeal;
- sipelwe;
- ukolweni okusanhlamvu;
- ibhali le-pearl;
- izigaxa zebhali.
Kuhle ukupheka iphalishi elimnandi namantongomane. Nakanjani wonke amantongomane anenkomba ephansi, kepha okuqukethwe okuphezulu kwekhalori. Ngakho-ke, kufanelekile ukungeza kungabi ngaphezu kwama-50 amagremu wamantongomane esitsheni. Faka iphalishi ngamantongomane nezithelo ezomile kuvunyelwe amagremu ama-200 wezithelo noma amajikijolo.
Kusekuseni ukuthi kungakuhle kakhulu ukuthi kudliwe izithelo noma amajikijolo ukuze ushukela wegazi ungakhuli. Lokhu kuchazwa kalula - ngemikhiqizo enjalo i-glucose ingena emzimbeni, omunzwa kahle ngokusebenza komzimba ekuseni.
Isidlo sasekuseni esihle kakhulu - i-oatmeal emanzini ngamantongomane nezithelo ezomisiwe, ama-apula amabili aphakathi nendawo. Ngemuva kokudla kwasekuseni, ungaphuza ingilazi yetiye eliluhlaza noma elimnyama ngesipuni soju.
Isikhathi sekhefu semifino
Ukudla kwesiguli kufanele kube nengxenye yezitsha zemifino. Ukukhetha kwabo kunabile impela, okuvumela ukuthi upheke izitsha eziningi. Inani labo aligcini lapho kukhona amavithamini namaminerali kuphela, kodwa futhi nenani elikhulu le-fiber, elehlisa ukuhamba kweglucose egazini.
Ukudla okuningi kuyenqatshelwa ukuthi kudliwe ngosuku olungaphambi kokudinga ukuhlolwa ushukela. Kodwa-ke, lokhu akuhlangene nakancane nezitsha zemifino.
Izici zokunambitheka zokuphumula zemifino zivunyelwe ukwehluka nge-seasonings namakhambi, ngoba zinenkomba ephansi. Unganikeza ukuthanda i-turmeric, i-oregano, iparsley, i-basil, i-garlic yasendle, isipinashi, u-anyanisi oluhlaza, i-dill noma i-suneli hops.
Okulandelayo uhlu "oluphephile" lwemifino yesifo sikashukela:
- isitshalo seqanda
- anyanisi;
- ugarlic
- i-legumes - ubhontshisi, uphizi, udali;
- iklabishi - iBroccoli, amahlumela eBrussels, ukholifulawa, uBeijing, omhlophe, onekhanda elibomvu;
- squash;
- amakhowe - amakhowe e-oyster, ama-champignons, ama-ceps, ibhotela, amakhowe wezinyosi, ama-chanterelles;
- Utamatisi
- ikhukhamba
- isithombo.
Izitsha zemifino - isidlo sasekuseni esingenawo uvithamini ngaphandle koshukela, okuzonikeza umuzwa wokugcwala isikhathi eside. Kuvunyelwe ukwengeza isidlo semifino nge-carbohydrate eyinkimbinkimbi, isibonelo, ucezu lwesinkwa se-rye noma amanye ama-pastry kashukela. Ukubhaka kufanele kube kuphela ezinhlotsheni ezithile zikafulawa - i-rye, i-buckwheat, isipelingi, ukhukhunathi, ifilakisi, i-oatmeal.
Ungakhonza iqanda elibilisiwe noma amaqanda aqhekeziwe ngemifino yokudla kwasekuseni. Kepha udinga ukukhumbula ukuthi nge-cholesterol ephezulu kuyenqatshelwa ukudla iqanda elilodwa ngosuku, ngokunemba, lokhu kusebenza ku-yolk, ngoba kuqukethe inani elikhulayo le-cholesterol embi, okuholela ekuxhumeni kwemithambo yegazi nokwakheka kwama-cholesterol plaques. I-GI yolk ilingana amayunithi angama-50, inkomba yamaprotheni ingu-zero.
Ngakho-ke, ibhulakufesi lokupheka uhlobo 2 lwesifo sikashukela lungahluka, ngenxa yohlu olukhulu lokudla okuvunyelwe kwesifo sikashukela sohlobo 2. Okulandelayo kuchaza indlela yokupheka i-omelet yemifino emnandi.
Kufanele kuphawulwe ngaso leso sikhathi ukuthi kungcono ukufaka imifino yama-omeleette epanini yokuthosa enezinhlangothi eziphakeme noma epanini. Faka uwoyela omncane wemifino, futhi kungcono ukucima amanzi.
Izithako ezilandelayo zizodingeka:
- iqanda elilodwa;
- utamatisi owodwa ophakathi;
- isigamu anyanisi;
- Amagremu ayi-100 ama-champignons;
- irayisi lesinkwa (amagremu ama-20);
- uwoyela wemifino;
- amagatsha amaningana weparsley;
- usawoti, upelepele omnyama - ukunambitha.
Epanini, faka utamatisi, uthathe u-cubes, u-anyanisi emasongweni amasekhondi kanye namakhowe, usikwe emapuletini, usawoti kanye nopelepele. Simmer imizuzu emithathu kuya kwemihlanu. Ngalesi sikhathi, shaya iqanda, usawoti, engeza ucezu lwesinkwa oluqoshiwe. Thela ku-ingxube uhlanganise ngokushesha, upelepele. Mboza bese upheka ukushisa okuphansi cishe imizuzu emihlanu. Vumela i-omelet ime ngaphansi kwesivalo ngomzuzu owodwa, bese ifafaza isidlo nge-parsley eqoshiwe.
I-omelette yemifino iyoba yisidlo sasekuseni esihle sikashukela.
Izitsha eziyinkimbinkimbi
Ungasebenzela abantu abanesifo sikashukela kanye nesitsha esiyinkimbinkimbi sokudla kwasekuseni, okufana nemifino ephekiwe enenyama, ama-turkey meatballs ku-utamatisi noma i-casseroles. Into esemqoka ukuthi imikhiqizo ine-GI ephansi nokuqukethwe okuphansi kwekhalori.
Ukudla okuphekiwe akufanele kuthwelwe ngamafutha, okungukuthi, sebenzisa uwoyela wemifino okungenani, ungafaki amasoso nakho konke ukudla okune-khalori ephezulu. Ngasikhathi sinye, akumelwe sikhohlwe ukuthi abanesifo sikashukela benqatshelwe ngokuphelele ukudla ngokweqile - lokhu kwandisa ukugcwala kweglucose egazini.
Izitsha eziyinkimbinkimbi zifaka amasaladi, alungiselelwe kusuka kumikhiqizo yezigaba ezahlukahlukene. Ukudla kwasekuseni okuhle nokukhanyayo bekungaba isaladi yemifino kanye nokudla kwasolwandle okubilisiwe, okuthosiwe ngamafutha omnqumo, yoghurt engafakwanga noma ushizi wekotishi onokuqukethwe kwamafutha ayi-0,1%, ngokwesibonelo, i-TM "Village House". Isaladi elinjalo lizohlobisa imenyu yemikhosi yabanesifo sikashukela sohlobo lokuqala nolwesibili.
Izithako ezilandelayo zizodingeka:
- ama-squid amabili;
- ikhukhamba elilodwa eliphakathi;
- iqanda elilodwa elibilisiwe;
- isixha so-anyanisi oluhlaza;
- Amagremu ayi-150 of ushizi wekotishi;
- 1.5 wezipuni zamafutha omnqumo;
- ujusi kalamula.
Bilisa i-squid emanzini anosawoti okwemizuzu eminingana, ususe ifilimu bese uyisika ibe yimichilo, usike ikhukhamba futhi. Dice iqanda, uthathe kahle u-anyanisi. Hlanganisa izithako, usawoti ukunambitha futhi ukhiphe ngejusi kalamula. Isizini ngebhotela noshizi wekhishi, uhlanganise kahle.
Khonza isaladi ebolile, ungahlobisa ngesilayi selamula kanye nesitshe elibilisiwe.
Imenyu eyisampula
Ukudla okujwayelekile komuntu onesifo sikashukela, kungakhathalekile ukuthi ukhuluphele noma cha, kumele kube olinganiselayo, okungukuthi, kufaka phakathi imikhiqizo yezilwane nezitshalo.
Uma isiguli silwa nesisindo ngokweqile, khona-ke sivunyelwe kanye ngesonto, kunokudla kwamaprotheni kuphela - inkukhu ebilisiwe, izigwaca, inyama yenkomo, iqanda elibilisiwe, imikhiqizo yobisi olunoshukela. Phuza uketshezi oluningi ngalolo suku - amanzi amaminerali, itiye eliluhlaza okotshani, ikhofi engomisiwe. Kepha okubaluleke kakhulu, ubheke isimo sakho sempilo kanye nokuphendula komzimba osukwini lwamaprotheni.
Ngezansi kunemenyu ebonisayo yezinsuku ezimbalwa zabantu abanesisindo somzimba esijwayelekile. Ingashintshwa ngokuya ngokuthandwa komuntu ngamunye kwesifo sikashukela.
Usuku lokuqala:
- udle iphalishi le-oatmeal nge-nati, ama-apula amabili amasha netiye elimnyama lesidlo sasekuseni;
- umthamo uzoba ikofi enokhilimu wamafutha ayi-15%, ucezu lwesinkwa rye ne-tofu;
- kwasemini, pheka isobho lezinhlamvu, u-Buckwheat nge-grvy yenkomo enamafutha amancane, ingilazi yejusi yetamatisi, isipuni sesinkwa se-rye;
- umthamo - 150 amagremu we-cottage shizi;
- ngesidlo sakusihlwa, pheka isidlo semifino yohlobo lweshukela sikashukela 2 kanye ne-patty yenhlanzi enomusi, itiye elimnyama;
- kwesidlo sakusihlwa sesibili (uma kwenzeka indlala) isebenzisa amakhilogremu ayi-150 - 200 womkhiqizo wobisi olungavuthiwe olunamafutha - ubisi olubilisiwe olubilisiwe, i-kefir noma i-yogurt.
Ividiyo ekulesi sihloko ichaza indlela yokupheka isoufflé evunyelwe isifo sikashukela.
