Ukudla ushukela omningi kumele kube ngokulinganayo futhi kulawule inani lamakharubhu adliwayo. Ezigulini ezithatha i-insulin ye-hormone njengomjovo, udinga ukubheka ukuthi ukudla kungakanani okuqukethe isinkwa futhi ngalesisisekelo, ukubala umthamo we-insulin emfushane.
Ebhekene nesifo sikashukela sanoma iyiphi kulezi zinhlobo ezintathu (okuncike kwe-insulin, okungaxhamli kwi-insulin, ngokuthinta umzimba), umuntu ngokushesha uzibuza ukuthi yini edliwayo ngokwenyuka koshukela wegazi nokuthi yini engenakudla. Ithebula lemikhiqizo elibonisa inkomba yabo ye-glycemic index (GI) lizosiza ekuxazululeni le nkinga. Leli nani libonisa ukuthi ushukela oshesha ungena kanjani egazini ngemuva kokudla umkhiqizo othile noma ukuphuza isiphuzo.
Le ndatshana ichaza ongakudla futhi ongakwazi ukukudla ngoshukela omningi, izindlela zokupheka ezivela ku-endocrinologist, ukuthi ungakupheka kanjani ukudla, ukuthi ukudla kufanele kube nomkhawulo kanjani ekudleni. Kunikezwe nezincomo zokunxephezela lesi sifo "esimnandi" - ezemidlalo nemithi yendabuko.
Inkomba Yomkhiqizo ye-Glycemic
Iziguli zingakudla ukudla okunenkomba yazo kufinyelela kumamaki angama-49 angafakiwe. Ukudla, iziphuzo ezinenkomba yamayunithi angama-50 - 69 kufanele kukhawulelwe kwimenyu, kuvunyelwe amagremu ayi-150 kabili kathathu ngesonto. Lesi sifo uqobo kufanele sibe sesimweni sokuxolelwa. Uma inkomba yomkhiqizo idlula noma ilingana amayunithi angama-70, khona-ke kufanele ifakwe ngaphandle kokudla kuze kube phakade, ngenxa yokuthi ukugcwala kweglucose egazini lomuntu kungakhuphukela ezingeni elingamukeleki.
Kunezici ezimbalwa ezikhulisa i-GI kusuka kulawo ashiwo etafuleni. Ngakho-ke, uma izithelo namajikijolo kwenziwa homogenized, khona-ke isilinganiso sawo sizonyuka ngamayunithi amaningana. Ngesikhathi sokulashwa okushisa izaqathi, isilimo esidliwayo esinamagatsha anamanzi, izindebe, inkomba yazo ingamayunithi angama-85, kodwa ngesimo esisha inkomba yemifino ingeqi amayunithi angama-35.
Ama-diabetes akufanele aphuze amajusi wezithelo nama-berry, ngenxa yokuthi ngesikhathi sokucubungula alahlekelwa ngokuphelele i-fiber yawo, ebhekene nokusabalalisa umfaniswano nokufakwa kweglue. Amamililitha ayikhulu kuphela wejusi elisanda kufakwa elingavusela inkomba eyingozi lapho ushukela wegazi eba 15 mmol / L.
Ukudla kahle akukhona nje ukukhetha ukudla okusekelwe kumgomo we-GI, kodwa futhi nokunaka izinkomba ezinjalo:
- okuqukethwe kwekhalori;
- inkomba ye-insulin;
- inani lezinto ezingamavithamini namaminerali.
I-Insulin Index (II) ikhombisa ukuthi ama-pancreas ayiveza kangakanani i-insulin ngemuva kokuqeda ukudla okuthile. Lapho kuphakama, kulusizo ngokwengeziwe ukudla.
Ngakho-ke, imikhiqizo yobisi nobisi olunoshukela ine-AI ephezulu kakhulu, ngakho-ke udinga ukuyifaka kumenyu nsuku zonke.
Ukudla okuvinjelwe
Ushukela ophezulu wegazi, kwenqatshelwe ngokuphelele ukuphuza utshwala, yize iningi labo linenkomba ephansi ye-glycemic. Ingozi ihluke ngokuphelele. Lapho utshwala bungena egazini, buthathwa njengobuthi, futhi yonke imizamo inikelwe ekubuchitheni. Ngalesi sikhathi, ukukhishwa kwe-glucose engena emzimbeni ngesikhathi sokusetshenziswa kwanoma yimiphi imikhiqizo kuvinjelwe.
Kuvela ukuthi lapho utshwala busabunwa, kutholakala ukukhishwa okubukhali kwe-glucose, okuholela, ngohlobo lwesibili sikashukela, ku-hyperglycemia. Ngakho-ke, akukho lutho olungamangala uma kuvela ukuthi inkomba kashukela wegazi ngu-7 noma ngisho no-8 mmol / l.
Akunakwenzeka ukubhala ngomusho owodwa ukuthi yini umuntu okufanele angayidli phambi kwesifo sikashukela kanye nesimo sangaphambi kwesifo sikashukela, ngoba uhlu lokudla “okuyingozi” lukhona kunoma yisiphi isigaba semikhiqizo yezitshalo nezilwane.
Uhlu lwemikhiqizo yezitshalo oluyingozi noshukela wegazi ophezulu:
- ilayisi elimhlophe, iphalishi wommbila, amabele, i-semolina;
- izaqathe ezibilisiwe, isilimo esidliwayo esinamagatsha anamanzi, isitshulu;
- ummbila, amazambane;
- ikhabe, ikhabe, i-Persimmon, ibhanana, uphayinaphu, i-kiwi;
- ushukela
- i-premium kafulawa kakolweni.
Kubaluleke kakhulu ukuthi ungathengi imifino nezithelo ezikheniwe ezitolo, ikakhulukazi lo mkhuba ubhekwe kubantu besilisa, ngoba ushukela omhlophe nezinye izinqolobane kanye nokunambitheka okulimazayo kwabanesifo sikashukela kufakwa ezimpahleni ezikheniwe.
Amajusi, umpe, ijeli kusitashi nakho kwenqatshelwe ngokuphelele ukusetshenziswa, iziphuzo ezimnandi zekhabhoni, ngaphezu kwe-GI amayunithi angaphezu kwama-70, angamakhalori aphezulu, okucasisa ukwakheka kwama-deposits wamafutha - futhi lokhu kuyimbangela yoshukela wegazi ophezulu.
Ushukela ophezulu wegazi awufaki ekudleni komuntu noma yimaphi amaswidi okukhiqizwa kwezimboni (i-marshmallows, i-halva, i-iris, i-sorbet) nemikhiqizo kafulawa. Kodwa-ke, zingalungiswa ekhaya, ngaphandle kokusebenzisa ushukela omhlophe. Kuvela ukunambitha okuhle futhi okubaluleke kakhulu kwemvelo.
Imikhiqizo yezilwane enqatshelwe:
- imajarini, ibhotela, ukhilimu omuncu, ukhilimu, ubisi oluhlanganisiwe, i-tan ne-ayran;
- ingulube
- duckling;
- iwundlu;
- inhlanzi enamafutha - i-mackerel, i-salmon, i-tuna, i-silver carp, i-sprat, i-herring;
- inhlanzi offal - caviar, ubisi.
Lesi sigaba sokudla kwemvelaphi yezilwane asikwazi ukukhulisa ukugcwala kwe-glucose egazini ngenxa yenkomba ephansi, kepha-ke, yavinjwa ngenxa yokuqukethwe okuphezulu kwe-cholesterol embi, okuholela ekuqhekekeni kwemithambo nokwakheka kwama-cholesterol plaques.
Kuyenqatshelwe ngokuphelele ukudla ushukela kanye nemikhiqizo yokudla elandelayo:
- amasoso, imayonnaise;
- umvimba, amasoseji;
- ukubhema inyama;
- izithelo ezomisiwe - omisiwe, amakhiwane, ubhanana omisiwe.
Akwanele ukwazi ukuthi yini ongayidla ngoshukela omningi, futhi udinga ukwazi ukupheka kahle izitsha zikashukela.
Imithetho Yokupheka
Emikhiqizweni evunyelwe yokudla uNo. 9, okuhloselwe abanesifo sikashukela nabantu abanesimo sangaphambi kwesifo sikashukela, ungapheka izitsha ezahlukahlukene ezingaphakeme ngokunambitha ezitsheni zomuntu ophilile ngokuphelele.
Izitsha zemifino, okuvela kuzo amasaladi, ama-casseroles, izitsha eziseceleni, kufanele zande etafuleni likashukela. Isimo semihla ngemihla semifino singafinyelela ku-500 amagremu. Amasaladi ayoliswe ngamafutha zemifino, ukhilimu omuncu onamafutha aphansi, iyogathi engafakiwe noma ushizi wekotishi ongenawo amafutha.
Ukwanda koshukela wegazi kuthembisa izinkinga eziningi, enye yazo ukunqwabelana kwe-cholesterol emzimbeni nokuqhekeka okwalandela kwemithambo yegazi. Ukugwema lokhu kuhlanganiswa, isiguli kufanele sazi ukuthi kungenzeka yini ukudla ukudla okuthosiwe, ngoba kuyasiza ukukhiqiza i-cholesterol ekudleni. Yebo, kepha ngamanani alinganiselwe. Kungcono ukuthosa epanini elimboziwe le-Teflon ukuze ungasebenzisi amafutha.
Iziphi ezinye izindlela eziphephile zokupheka?
- ukupheka;
- kwabashadikazi;
- isitshulu;
- bhaka kuhhavini;
- kwi-grill;
- ku-microwave;
- kumpheki ohamba kancane.
Ukusetshenziswa kwezitsha zokudla, ezilungiselelwe enye yezindlela ezingenhla, kuqinisekisa isiguli ukuthi sithola kuye kuphela izinto ezinhle zomzimba.
Imikhiqizo evunyelwe
Ngohlobo lwesifo sikashukela esinganciki i-insulin futhi esimweni sangaphambi kwesifo sikashukela, imikhiqizo yobisi ephendula kakhulu nge-insulin izosiza ukwehlisa ushukela wegazi. Usuku luvunyelwe ukudla kuze kufike ku-150 amagremu we-cottage shizi, inqubo ejwayelekile yemikhiqizo yobisi ebilisiwe (i-kefir, ubisi olubilisiwe olubhakiwe, iyogathi) ifinyelela kumamililitha angama-250.
Ukupheka iyogathi engaphendulwanga kungcono kuwe, ubisi olunamafutha kuphela olufanele. Ukuze ulungiselele, udinga umqalisi, othengiswa emakhemisi noma ezitolo ezinkulu, kanye nomenzi weyogathi noma ama-thermos.
Uma umuntu eye wenyusa ushukela njalo, kunconywa ukuthi akhiphe isithelo samaqabunga obhontshisi omisiwe noma uwafake amasha kumaladi ngaphambi kokudla. Ukuthatha amafolda kabhontshisi njalo, ngemuva kwesonto uzobona umphumela omuhle wokwelapha - izinga elijwayelekile le-glucose egazini.
Imifino ngeke ivumele ushukela emzimbeni ukuthi ukhule ngenxa yenani elikhulu le-fiber. Okulandelayo kuvunyelwe:
- isitshalo seqanda, i-zucchini, u-squash;
- iminqumo;
- zonke izinhlobo zeklabishi - ukholifulawa, u-broccoli, amaBrussels amahlumela, i-kohlrabi, emhlophe, ebomvu, i-Peking;
- Utamatisi
- ikhukhamba
- amaliki, obomvu, u-anyanisi, ugalikhi;
- upelepele, i-Bulgaria, umunyu;
- i-legumes - uphizi, ubhontshisi, udali, amaphuphu;
- ukwatapheya
- I-Jerusalema artichoke.
Uma ushukela wegazi uphakeme kunalokho okujwayelekile, lapho kufanele imifino inikezwe ukunakwa okukhethekile ekudleni. Zilungele noma yisiphi isidlo sasekuseni - isidlo sasekuseni, isidlo sasemini, isidlo sakusihlwa noma isidlo sakusihlwa. Ukudla okuvumelekile nsuku zonke kufinyelela ku-500 amagremu.
Isifo sikashukela sivame ukubuza lo mbuzo - kungenzeka yini ukuthi udle imifino engangeni ohlwini lwe "ephephile". Akunakuba nempendulo eqondile, konke kuncike enkambweni yesifo. Kodwa-ke, ukudla okune-GI ephakathi nephezulu kuvunyelwe ekudleni kungabi ngaphezu kwezikhathi ezintathu ngesonto, kuze kufike kumagremu ayi-150.
Esidlweni sasekuseni, okusanhlamvu kufanelekile, ngoba aqukethe ubunzima bokwehla i-carbohydrate, egcwalisa umzimba ngamandla isikhathi eside.
I-GI ephezulu ezinsolweni ezinjalo:
- grits zommbila;
- semolina;
- ilayisi elimhlophe;
- amabele.
Unama-okusanhlamvu angenhla andisa ukugcwala kwe-glucose egazini.
Futhi, ekudleni kwasekuseni, izithelo, amajikijolo, njenge:
- apula, ithini lamapheya;
- plums
- ama-apricots, amapetshisi, umpe;
- ama-blueberries, amajikijolo, ama-mulberry, amapomegranati;
- zonke izinhlobo zezithelo zamawolintshi - ama-tangerine, ulamula, ulamula, uviniga, pomelo, owolintshi;
- sitrobheli, sitrobheli;
- ugqumugqumu;
- raspberries;
- i-rosehip;
- umjunipha.
Imvamisa yezithelo namajikijolo ngosuku izoba ngama-250 amagremu.
Ungawashintsha kanjani amazinga kashukela ngaphandle kwamathebulethi
Kungenzeka ngenye indlela ngaphandle kokudla okulinganiselayo ukuze unciphise ukugcwala kweglucose egazini. Vele, ezemidlalo zingathuthukisa isinxephezelo sikashukela kanye ne-prediabetes.
Ngakho-ke ukuzivocavoca kwisifo sikashukela i-mellitus kufanele kwenzeke njalo, ubude besifundo esisodwa yimizuzu engama-45-60. Ezemidlalo noshukela azihambelani kuphela, kodwa futhi ziyasebenziseka. Ngesikhathi sokuzivocavoca ngokomzimba, umzimba uchitha inani elikhulu likashukela, lona oshukela likhulu ngokweqile.
Ezemidlalo yindlela yesibili ebaluleke kakhulu engeyona yezidakamizwa yesifo “esimnandi”. Futhi, ezemidlalo zibhekwa njengokuvimbela ushukela ongcono kakhulu.
Kunezikhathi lapho ukwelashwa kokudla kanye nokuzivocavoca umzimba okujwayelekile kunganikeli umphumela oyifunayo, kepha umuntu akafuni ukuthatha izidakamizwa ezonciphisa ushukela. Kulokhu, ungaphendukela emithini yendabuko.
Izakhi ezilandelayo zemvelo zizibonakalise ngokwazo ekunciphiseni i-glucose egazini nasekuvuseleleni imisebenzi yemisebenzi ehlukahlukene yomzimba:
- amaqabunga aluhlaza okwesibhakabhaka;
- imbuzi yotshani;
- amaqabunga obhontshisi;
- ukubekwa amabala
- i-oats (ithengiswa ekhemisi);
- i-rosehip;
- i-chicory.
Uma uphendukela emithini yesintu, kufanele uxwayise udokotela wakho we-endocrinologist ngalesi sinqumo ukuze akwazi ukuhlola kahle isithombe somtholampilo walesi sifo. Ukwelashwa ngemithi yesintu akuniki imiphumela emihle esheshayo, ngoba izingxenye zemvelo kumele zande ngokwanele emzimbeni.
Izimbotshana zikabhontshisi ziyindlela edumile yokwehlisa ushukela wegazi. Ikhambi labantu elivezwe ngezansi linokubuyekezwa okuningi okuhle okuvela kwiziguli. Inkonzo yosuku olulodwa ilungiswa kanjena:
- uthele amagremu ayishumi amakesi ngamamililitha ayikhulu amanzi abilayo;
- faka umhluzi emlilweni bese ubila imizuzu eyi-15;
- Ngemuva kokuhlunga nokuyiyeka ipholile ngokwayo;
- thatha, ngokungakhathaleli ukudla, izipuni ezintathu, kathathu ngosuku;
- nsuku zonke lungiselela umhluzi omusha.
Uma singekho isikhathi sokulungiswa kwemithi yesintu, khona-ke kunoma iyiphi ikhemisi ungathenga ukukhishwa kwezihlahlana zommbila. Thatha ngokuya ngemiyalo.
Ukubona imigomo yokwelashwa kwesifo sikashukela nokunaka umsebenzi womzimba, umuntu anganciphisa kalula lesi sifo futhi avikele ubungozi bezinkinga ezingakhona.
I-video ekulesi sihloko ikhuluma ngokuvinjelwa kokudla kwabantu abanoshukela wegazi ophezulu.
