Lapho ushukela wegazi uvuswa njalo kudingeka ukuthi ngokuyisisekelo kuguqulwe uhlelo lokudla okunempilo. Kwabanesifo sikashukela sohlobo 2, lokhu kudla kuzosetshenziswa njengendlela yokwelapha enkulu futhi ekugugeni kuvikele umuntu emiphumeleni emibi yesifo "esimnandi". Imvamisa, abantu babhekana nalolu hlobo lwesifo sikashukela ngemuva kweminyaka engama-40 bese kuphakama umbuzo - yini ekhona ngesifo sikashukela? Okokuqala udinga ukwazi umgomo wokukhetha imikhiqizo.
Kunetafula elikhethekile lemikhiqizo enenkomba ephansi ye-glycemic index (GI) engathinti ukwanda kokuxineka koshukela egazini. I-GI ikhombisa ukuthi ushukela omncane ungena kanjani emzimbeni usuka ekusetshenzisweni komkhiqizo noma kwesinye isiphuzo. Uhlu lwemikhiqizo oluvunyelwe kumenyu yesiguli lubanzi, okuvumela ukuthi upheke izitsha zokuhlobisa ezahlukahlukene nsuku zonke.
Njengoba ukwelashwa kokudla kudlala indima enkulu empilweni yesifo sikashukela, kufanele utadishe ngokuphelele ulwazi lokuthi yini ekuhlobo lwesifo sikashukela sohlobo 2, uhlu lwemikhiqizo evunyelwe neyenqatshelwe, okuyinto imenyu ezosiza ukunciphisa ukuhla kweglue.
Inkomba Yomkhiqizo ye-Glycemic
Ukudla nesifo sikashukela, udinga ukudla okunenkomba ye-glycemic efinyelela kumayunithi angama-49. Le mikhiqizo kufanele ifakwe kwimenyu yansuku zonke yesiguli. Ukudla neziphuzo, okunenkomba yazo kusuka kumayunithi angama-50 kuye kwangama-69, kuvunyelwe ekudleni kuze kube kathathu ngesonto, futhi kungabi ngama-gramu ayi-150. Kodwa-ke, uma lesi sifo sisesigabeni esibi, kuzodingeka ukuthi sikhishwe ngaphambi kokuqina kwempilo yabantu.
Kwenqatshelwe ngokuphelele ukusebenzisa imikhiqizo enesifo sikashukela i-mellitus 2 enenkomba ye-glycemic ephezulu, kusukela kumayunithi angama-70 nangaphezulu. Bandisa kakhulu ushukela wegazi, okuvusa ukukhula kwe-hyperglycemia nezinye izinkinga eziyingozi emisebenzini ehlukahlukene yomzimba.
Kwezinye izimo, i-GI ingakhuphuka. Isibonelo, ngesikhathi sokwelashwa okushisa, izaqathi kanye nama-beet kuphulukiswa i-fiber yazo, futhi isilinganiso sazo sikhuphukela phezulu, kepha lapho sisha sinenkomba yamayunithi ayi-15. Kuphikiswe ukuthi abanesifo sikashukela baphuze iziphuzo zezithelo namajikijolo, kanye noma ngabe babesanda babe nenkomba ephansi. Iqiniso ngukuthi ngale ndlela yokucubungula, izithelo namajikijolo alahlekelwa i-fiber, futhi ushukela ungena egazini ngokushesha okukhulu. Amamililitha ayikhulu ayijusi kuphela angakhulisa ukusebenza ngo-4 mmol / L.
Kodwa i-GI akuyona ukuphela kwenqubo yokukhetha imikhiqizo kwimenyu yeziguli. Ngakho-ke, udinga ukunaka:
- inkomba ye-glycemic yemikhiqizo;
- okuqukethwe kwekhalori;
- okuqukethwe kwezakhi
Ukukhethwa kwemikhiqizo yesifo sikashukela ngokwalo mgomo kuthembisa isiguli ukuthi sinciphise lesi sifo ukuthi "cha" futhi sivikele umzimba emiphumeleni emibi yokwehluleka kohlelo lwe-endocrine.
Ukuzikhethela okusanhlamvu
Ama-cereals yimikhiqizo ewusizo egculisa umzimba nge-Vitamin-mineral complex futhi inikeze umuzwa ohlala njalo wokugcwala, ngenxa yobukhona obunzima bokwehlisa i-carbohydrate. Kodwa-ke, akuwona wonke amabele angazuza abantu abanesifo sikashukela.
Kuyadingeka futhi ukwazi ukuthi ungazipheka kanjani ngokufanele. Okokuqala, lapho kukhula okusanhlamvu, kuphakamisa inani layo le-glycemic. Kepha kukhuphuka amayunithi ambalwa kuphela kwisikhombi esishiwo etafuleni.
Okwesibili, kungcono ukudla okusanhlamvu unesifo sikashukela ngaphandle kwebhotela, ukubuyisela omnqumo. Uma okusanhlamvu okulungiselelwe ubisi kusalungiswa, khona-ke isilinganiso samanzi ubisi sithathwa sinye siye kwesinye. Lokhu ngeke kuthinte ukunambitheka, kepha okuqukethwe kwekhalori yesitsha esiphelile kuzokwehla.
Uhlu lwezinhlobonhlobo ezivunyelwe okusanhlamvu kashukela:
- izigaxa zebhali;
- ibhali le-pearl;
- i-buckwheat;
- bulgur;
- sipelwe;
- iphalishi kakolweni;
- i-oatmeal;
- onsundu (nsundu), obomvu, wasendle kanye nelayisi le-basmati.
I-Corn porridge (mamalyga), semolina, ilayisi elimhlophe kuzodingeka lilahlwe. Lezi zinhlamvu zine-GI ephezulu futhi zingadala ukwanda kweglucose yegazi.
I-Pearl ibhali inenkomba ephansi kakhulu, cishe amayunithi angama-22.
Izinhlobo zerayisi eziboniswe kuhlu zinenkomba yamayunithi angama-50, futhi ngasikhathi sinye, ziwusizo kakhulu kunelayisi elimhlophe ngenxa yokuthi okusanhlamvu okunjalo kuqukethe igobolondo lokudla elinothile ku-fiber kanye namaminerali wokudla.
Inyama, inhlanzi, ukudla kwasolwandle
Le mikhiqizo yesifo sikashukela ibalulekile ngenxa yokuqukethwe kwamaprotheni ezilwanyana ezigaya kalula. Banika amandla omzimba, bafake isandla ekwakhekeni kwesisindo semisipha futhi babambe iqhaza ezinqubweni zokuxhumana kwe-insulin neglucose.
Iziguli zidla inyama enamafutha nezinhlanzi, ngaphambili zisusa amanoni asele nezikhumba kuzo. Kufanele nakanjani udle ukudla kwasolwandle, okungenani kabili ngesonto - ayikho imikhawulo ekukhetheni kwabo.
Ukulungiselela umhluzi, kungcono ukungasebenzisi inyama, kodwa ukuyifaka sekumi ngomumo esitsheni. Uma, ngemuva kwakho konke, isobho lilungisiwe kumhluzi wenyama, khona-ke kuphela ukuncika kwesibili, okungukuthi, ngemuva kokubilisa kokuqala kwenyama, amanzi akhanywa bese kuthi okwesibili inqubo yokulungiselela isobho iqale.
Inyama evunyelwe ifaka okulandelayo:
- inyama yenkukhu;
- izigwaca;
- i-turkey;
- inyama yenkomo;
- inyama yomvundla
- i-veal;
- inyamazane.
Imikhiqizo yenyama engafakwa ekudleni kweziguli ezinesifo sikashukela mellitus:
- ingulube
- duckling;
- iwundlu;
- nutria.
Umuntu omdala onesifo “esimnandi” udinga ukugcwalisa umzimba ngokugcwele ngensimbi, obhekene nenqubo yokwenza ukwakheka kwegazi. Le nto itholakala ngamanani amakhulu e-offal (isibindi, inhliziyo), angavinjelwe kushukela.
Nge-Type 2 sikashukela mellitus, umzimba awatholi amavithamini namaminerali abalulekile ngenxa yokungasebenzi kahle kwezinqubo ze-metabolism. Izinhlanzi zizokusiza ekutholeni phosphorus owenele namafutha acid.
Kubilisiwe, kubhakwe, kusetshenziselwe ukulungisa izifundo zokuqala kanye namasaladi. Yize ama-endocrinologists egcizelela ekukhetheni izinhlobo ezinciphile, izinhlanzi ezinamafutha kwesinye isikhathi zivunyelwa kumenyu, ngoba zicebile ngamafutha acid, futhi ngenxa yalokho zibalulekile empilweni yabesifazane.
Izinhlobo zezinhlanzi ezilandelayo zinconyelwe ukudla:
- limonella;
- i-perch;
- i-pollock;
- hake;
- pike
- i-flounder;
- ikhodi;
- i-pollock;
- i-mackerel;
- zander.
Kuyasiza okungenani kanye ngeviki ukudla ukudla kwasolwandle okubilisiwe - umhluzi, ummbila, squid.
Imifino
Ungayondla kanjani ushukela onesifo sikashukela ngumbuzo onzima, kepha iziguli kudingeka zazi ukuthi imifino kufanele ihlale ifinyelela ku-50% wesamba sokudla. Zinezinga elikhulu le-fiber, elehlisa izinqubo zokuthathwa koshukela.
Udinga ukudla imifino ngesidlo sasekuseni, isidlo sasemini kanye nesidlo sakusihlwa, ngendlela entsha, enosawoti futhi esetshenzisiwe ngokwelashwa. Kungcono ukukhetha ukudla ngezikhathi ezithile, aqukethe amavithamini amaningi. Esikhathini sikashukela, itafula lemifino elinenkomba ephansi libanzi futhi lokhu kukuvumela ukuthi upheke izitsha eziningi ezimnandi - amasaladi, izitsha eziseceleni, izitshulu, ama-casseroles, ama-ratatouille nabanye abaningi.
Yini enqatshelwe ukudla nesifo sikashukela ithanga, ummbila, izaqathi ezibilisiwe, isilimo esidliwayo esinamagatsha anamanzi kanye namabhungane, amazambane. Ngeshwa, amazambane awathandayo awemukeleki ekudleni kashukela ngenxa yenkomba yamayunithi angama-85. Ukunciphisa lesi sikhombisi, kunamaqhinga owodwa - usike nezilimo eziyizigaxa ezibandayo ube izicucu bese ucwilisa emanzini apholile okungenani amahora amathathu.
Uhlu lwemikhiqizo evunyelwe:
- i-zucchini, isitshalo seqanda, isikwashi;
- amaliki, u-anyanisi, u-anyanisi onsomi;
- zonke izinhlobonhlobo zeklabishi - mhlophe, obomvu, amaShayina, iBeijing, ukholifulawa, uBrussels, u-broccoli, u-kohlrabi;
- i-legumes - uphizi, ubhontshisi, i-asparagus, amaphuphu;
- ugarlic
- upelepele oluhlaza okotshani obomvu, obomvu, obhula nolimi
- noma yiziphi izinhlobo zamakhowe - ama-oyster amakhowe, ibhotela, ama-chanterelles, ama-champignons;
- isithombo, iJerusalema artichoke;
- Utamatisi
- ikhukhamba.
Ungangeza amakhambi ekudleni, inkomba yazo ayiphezulu kuneyunithi eziyi-15 - iparsley, dill, basil, cilantro, ulethisi, oregano.
Izithelo namajikijolo
Ungondla kanjani labo abanesifo sikashukela sohlobo 2 se-dessert? Ukuxazulula le nkinga kuzosiza izithelo namajikijolo. Ama-dessert emvelo anempilo kakhulu ngaphandle kweshukela alungiselelwe kubo - i-marmalade, i-jelly, ujamu, izithelo ezinophisi nokunye okuningi.
Abantu abanesifo sikashukela kumele bondliwe nsuku zonke ngezithelo, bazokhulisa ukungatheleleki, basize umsebenzi wepheshana lesisu. Kepha ngalolu hlobo lomkhiqizo, qaphela, ngoba ngokusetshenziswa kwabo okuningana, ushukela wegazi ungakhuphuka.
Ngohlobo 2 sikashukela, inani lamajikijolo nezithelo kufanele kungafakwa eceleni ngenxa ye-GI yazo ephezulu. Kuyadingeka futhi ukuthi wazi kangaki, futhi ukuthi le mikhiqizo ivunyelwe ukuthola malini. Ukujwayelekile kwansuku zonke kuzoba kuze kube ngama-250 amagremu, kungcono ukuhlela ukudla ekuseni.
Uhlu oluphelele lwemikhiqizo "ephephile" yesifo sikashukela:
- apula, ithini lamapheya;
- ama-blueberries, amajikijolo, ama-mulberry, amapomegranati;
- obomvu, ama-currants amnyama;
- sitrobheli, sitrobheli, ama-raspberries;
- ama-cherries amnandi;
- iplamu;
- i-apricot, umpe, amapetshisi;
- ugqumugqumu;
- zonke izinhlobo zezithelo zamawolintshi - ulamula, owolintshi, ama-tangerines, amagilebhisi, pomelo;
- i-dogrose, umjunipha.
Ukudla okudala ukwenyuka kushukela wegazi:
- ikhabe;
- ikhabe;
- i-Persimmon;
- ubhanana
- uphayinaphu
- kiwi
Ngenhla yonke imikhiqizo evunyelwe futhi engavunyelwe yesifo sikashukela sanoma yiluphi uhlobo.
Ukuze ulondoloze konke ukusebenza kwawo, kufanele wazi imithetho yokulungiswa kwezitsha zikashukela.
Izindlela zokupheka eziwusizo
Lezi zindlela zokupheka zabanesifo sikashukela ngohlobo lokuqala nolwesibili zingalungiswa nsuku zonke. Zonke izitsha ziqukethe imikhiqizo ene-GI ephansi, evumela ukusetshenziswa kwayo ekwelashweni kokudla.
Umbuzo ovame kakhulu uma ngabe isifo sikashukela singakudlani ukudla okulula, ngoba ukudla kufanele kube nekhalori ephansi futhi ngasikhathi sinye, ukwanelisa umuzwa wendlala. Imvamisa, badla isaladi yemifino noma yezithelo, imikhiqizo yobisi olunoshukela, amasamentshisi asuka kwizinkwa ezidliwayo zesidlo sasemini sasemini.
Kwenzeka ukuthi usuku lonke asikho isikhathi sokudla ngokugcwele, bese-ke-khalori ephezulu, kodwa ngasikhathi sinye ama-GI amantongomane ahlangula - amakhosishi, ama-hazelnuts, ama-pistachios, amantongomane, ama-walnuts kanye nomsedari. Izinga labo lansuku zonke lizoba ngama-50 amagremu.
Amasaladi anciphisa ukugcwala kweglucose egazini angalungiswa kusuka eJerusalema artichoke (iparele lobumba). Nge-saladi yemood ehlobo, uzodinga izithako ezilandelayo:
- ama-artichok amabili aseJerusalema, cishe amagremu ayi-150;
- ikhukhamba elilodwa;
- isanqante esisodwa;
- daikon - amagremu ayi-100;
- amagatsha amaningana weparsley no dill;
- amafutha e-olive wokugqoka isaladi.
Hlambulula i-artichoke yaseJerusalema ngaphansi kwamanzi agobhozayo bese usula ngesiponji ukuze ususe ikhasi. Sika ikhukhamba kanye ne-artichoke yaseJerusalema ibe yimichilo, izaqathi, uthele i-daikon ku izaqathe zaseKorea, hlanganisa zonke izithako, engeza usawoti kanye nenkathi ngamafutha.
Ngemuva kokwenza isaladi elinjalo kanye, lizoba isidlo esithandwayo somndeni wonke.
Imenyu
Ezikhathini zaseSoviet, ama-endocrinologists athuthukisa indlela ekhethekile yokudla yokulwa nesifo sikashukela, abantu ababenothambekele egazini likashukela futhi sebevele benalo uhlobo 1 nesifo sikashukela.
Imenyu ekhombisa isifo sikashukela ichazwe ngezansi, okufanele ibe nomphumela ozuzisayo enkambeni yesifo. Amavithamini namaminerali, amaprotheni emvelaphi yezilwane adlala indima ebalulekile ekuvikeleni uhlelo lwe-endocrine. Zonke lezi zinqubo zithathwa lapho ulungiselela imenyu.
Futhi, lokhu kudla kufanelekile kulabo onesifo sikashukela esinga-insulin esincike kubangelwa ukuba khona kwesisindo somzimba esithe xaxa. Uma isiguli sisazizwa silambile, khona-ke ungangeza imenyu ngama-snacks akhanyayo (iziqalo zokudla), ngokwesibonelo, amagremu ama-50 wamantongomane noma imbewu, amagremu ayi-100 wethofu ushizi, itiye elinama-rolls wesinkwa sokudla ayindlela enhle.
Usuku lokuqala:
- Ukudla kwasekuseni, sebenzela isitshulu semifino yohlobo lwes 2 sikashukela nocezu lwesinkwa rye, ikofi ngo-ayisikhilimu.
- umthamo - itiye, izinkwa ezimbili zokudla, amagremu ayi-100 we-tofu ushizi;
- isidlo sasemini - isobho sethanga, inkukhu ebilisiwe, ibhali leparele, ikhukhamba, i-jelly ku-oatmeal;
- umthamo - izinkwa ezimbili zokudla, amagremu angama-50 enhlanzi ebomvu enosawoti, ikofi enokhilimu;
- isidlo sakusihlwa - ubisi lwe-oatmeal ngama-apricots omisiwe, amagremu ayi-150 amagremu amnandi.
Usuku lwesibili:
- ibhulakufesi - iklabishi elihanjisiwe, i-patty yesibindi, itiye;
- umthamo - isaladi yezithelo (i-apula, sitrobheli, i-orange, ihalananda), ingxenye izoba ngama-200 - 250 amagremu;
- isidlo sasemini - isobho ngama-ukolweni ama-groats, i-pasta casserole kusuka kukakolweni we-durum ngenkukhu, utamatisi, ikofi ngo-ukhilimu;
- umthamo - amagremu angama-50 ama-walnuts, i-apula elilodwa;
- isidlo sakusihlwa - i-lemonella entshontshiwe, i-buckwheat, itiye.
Usuku lwesithathu:
- ibhulakufesi - isaladi lokudla kwasolwandle nemifino, ucezu lwesinkwa rye, itiye;
- umthamo - amagremu angama-200 sanoma yisiphi isithelo, amagremu ayi-100 e-cottage shizi angenawo amafutha;
- isidlo sasemini - i-borsch utamatisi ngaphandle kwama-beet, i-pilaf kusuka kwilayisi le-basmati, i-decoction yamakhambi;
- umthamo - isaladi yemifino neJerusetoke artikoke, ikofi enokhilimu;
- isidlo sakusihlwa - i-omelet ngemifino, nocezu lwesinkwa rye, itiye.
Usuku lwesine:
- ibhulakufesi - iphalishi lebhali, inyama ebilisiwe, isaladi iklabishi, itiye;
- umthamo - 150 amagremu we-cottage shizi, eliphakathi kwe;
- isidlo sasemini - i-hodgepodge, isidlo semifino, i-turkey cutlets, ucezu lwesinkwa rye, itiye;
- umthamo - i-apula, amabhisikidi amabili ku-fructose, ikhofi enokhilimu;
- isidlo sakusihlwa - ubisi lwe-oatmeal ngama-prunes nama-apricots omisiwe, idlanzana lamasheya noma amanye amantongomane, itiye.
Ukuze ubuyisele ushukela wegazi kokujwayelekile, ngaphezu komsoco okhethwe kahle yi-endocrinologist, phuza amakhambi okwelapha nganoma yiluphi uhlobo lwesifo sikashukela. Ukuzivocavoca okujwayelekile okujwayelekile kulwa ngokuphelele nokukwazi ukukhuphuka koshukela egazini. Uma kunokwanda kwenkambo yesifo, khona-ke imidlalo kufanele ivumelane nodokotela.
Ividiyo ekulesi sihloko inikela ngemininingwane yokudla okunguNo. 9 ngoshukela wegazi ophezulu.
