Njalo ngonyaka, isifo sikashukela sohlobo 2 siba yisifo esijwayelekile. Ngasikhathi sinye, lokhu kugula kuhlala kungalapheki, kanti nokwelashwa kwe-antidiabetic kuncishiswa kakhulu ukugcina inhlala kahle yesiguli nokuvikela ukukhula kwezinkinga ezinkulu.
Njengoba isifo sikashukela yisifo esidalwa ukuphazamiseka kwe-metabolic, okubaluleke kakhulu ekwelashweni kwaso kungukudla okuqinile okungafaki ukudla okuphezulu kuma-carbohydrate namafutha.
Lokhu kwelashwa kokudla kusiza ukugcina amazinga evamile kashukela ngokwemvelo, ngaphandle kokukhulisa umthamo wemithi ye-insulin kanye nokwehlisa ushukela.
Inkomba ye-Glycemic
Namuhla, iningi lama-endocrinologists liyavuma ukuthi ukudla okune-carbohydrate enomphumela omkhulu kakhulu wokwelapha kuhlobo 2 sikashukela. Ngale ndlela yokudla okunempilo, isiguli sinconywa ukuba sisebenzise ukudla okunenkomba ephansi ye-glycemic.
Inkomba ye-glycemic iyinkomba enikezwe yonke imikhiqizo ngaphandle kokukhetha. Kuyasiza ukuthola inani lama-carbohydrate aqukethe. Lapho inkomba iphakama, okuthe xaxa umkhiqizo uqukethe futhi kukhulu ingozi yokwanda koshukela wegazi.
Inkomba ephezulu kakhulu ye-glycemic inemikhiqizo, efaka inani elikhulu loshukela noma isitashi, lawa amaswidi ahlukahlukene, izithelo, iziphuzo eziphuza utshwala, iziphuzo zezithelo nayo yonke imikhiqizo yebhikawozi eyenziwe ngofulawa omhlophe.
Kodwa-ke, kufanele kuphawulwe ukuthi akuwona wonke ama-carbohydrate alimaza ngokulinganayo kwiziguli ezinesifo sikashukela. Isifo sikashukela, njengabo bonke abantu, sidinga ukudla okunama-carbohydrate ayinkimbinkimbi, okuwumthombo ophambili wamandla ubuchopho nomzimba.
Ama-carbohydrate alula adonswa ngumzimba ngokushesha futhi abangele ukukhuphuka okubukhali koshukela wegazi. Kepha umzimba uthatha isikhathi eside ukugaya ama-carbohydrate ayinkimbinkimbi, phakathi naleso sikhathi lapho ushukela omncane ungena egazini kancane, okuvimbela izinga likashukela ukuba likhuphuke liye emazingeni abucayi.
Imikhiqizo kanye nenkomba yabo ye-glycemic
Inkomba ye-glycemic ilinganiswa kumayunithi ayi-0 kuye kwayi-100 noma ngaphezulu. Ngasikhathi sinye, inkomba yamayunithi ayi-100 ine-glucose emsulwa. Ngakho-ke, lapho isondele inkomba ye-glycemic yomkhiqizo iye ku-100, ushukela omningi uqukethe.
Kodwa-ke, kukhona imikhiqizo enamazinga we-glycemic adlula uphawu lwamayunithi ayi-100. Lokhu kungenxa yokuthi kulokhu kudla, ngaphezu kwama-carbohydrate alula, kunamanani amaningi.
Ngokwenkomba ye-glycemic, yonke imikhiqizo yokudla ingahlukaniswa ngamaqembu amathathu alandelayo:
- Nginkomba ephansi ye-glycemic - kusuka kumayunithi angama-0 kuye kwangama-55;
- Ngenkomba ejwayelekile ye-glycemic - kusuka ema-55 kuye kuma-70 amayunithi;
- Nginkomba ephezulu ye-glycemic - kusuka kumayunithi angama-70 nangaphezulu.
Imikhiqizo eqenjini lokugcina ayilungele ukondleka ngohlobo 2 lwesifo sikashukela, ngoba ingadala ukuhlaselwa kwe-hyperglycemia futhi iholele ku-glycemic coma. Kuvunyelwe ukuzisebenzisa kuphela ezimweni ezingavamile kakhulu futhi ngamanani amancane kakhulu.
Inkomba yemikhiqizo ye-glycemic ithonywa yizici ezifana:
- Ukwakheka. Ukuba khona kwe-fiber noma i-fiber yokudla emkhiqizweni wokudla kunciphisa kakhulu indices zayo ze-glycemic. Ngakho-ke, cishe yonke imifino ilusizo kakhulu kwabanesifo sikashukela, naphezu kweqiniso lokuthi kungukudla kwe-carbohydrate. Okufanayo kusebenza elayisi elinsundu, i-oatmeal ne-rye noma isinkwa se-bran;
- Indlela yokupheka. Iziguli ezinesifo sikashukela ziyagunyazwa ekusebenziseni ukudla okuthosiwe. Ukudla okunalesi sifo akufanele kube namafutha amaningi, ngoba lokhu kusiza ukukhulisa isisindo somzimba ngokweqile futhi kuthuthukisa ukuzwela izicubu kwe-insulin. Ngaphezu kwalokho, ukudla okuthosiwe kunenkomba ephezulu ye-glycemic.
Izitsha ezibilisiwe noma ezintshontshiwe zizosizakala kakhulu kwisifo sikashukela.
Ithebula
Inkomba ye-Glycemic yemifino namakhambi ekhuphuka:
| ISITOLO | IGLYCEMIC INDEX |
| I-Parsley ne-basil | 5 |
| I-letafce | 10 |
| I-anyanisi (eluhlaza) | 10 |
| Utamatisi omusha | 10 |
| Broccoli | 10 |
| Iklabishi emhlophe | 10 |
| I-pepper pepper (luhlaza) | 10 |
| Dill imifino | 15 |
| Amacembe wesipinashi | 15 |
| I-Asparagus iyahluma | 15 |
| Isithombo | 15 |
| Iminqumo | 15 |
| Iminqumo emnyama | 15 |
| Iklabishi elibunjiwe | 15 |
| Ikholifulawa (isitshulu) | 15 |
| AmaBrussels ayahluma | 15 |
| Leek | 15 |
| I-pepper pepper (ebomvu) | 15 |
| Ukhukhamba | 20 |
| Ama-lento abilisiwe | 25 |
| Amakhethini egalikhi | 30 |
| Izaqathi (eluhlaza) | 35 |
| Ikholifulawa (okuthosiwe) | 35 |
| I-peas eluhlaza (okusha) | 40 |
| Isitshalo seqanda seqanda | 40 |
| Ubhontshisi Wentambo Ebilisiwe | 40 |
| Isitshulu semifino | 55 |
| Ama-beet abilisiwe | 64 |
| Amazambane abilisiwe | 65 |
| Ama-cobs wommbila abilisiwe | 70 |
| I-Zucchini caviar | 75 |
| Ithanga elibhakwe | 75 |
| I-zucchini ethosiwe | 75 |
| Izambane lamazambane | 85 |
| Amazambane abunjiwe | 90 |
| Ama-fries aseFrance | 95 |
Njengoba itafula libonisa, imifino eminingi inenkomba ye-glycemic ephansi. Ngasikhathi sinye, imifino inothile ngamavithamini kanye namaminerali abalulekile, futhi ngenxa yokuqukethwe okuphezulu kwefiber akuvumeli ushukela ukuthi lungene egazini ngokushesha okukhulu.
Into ebaluleke kunazo zonke ukukhetha indlela efanelekile yokupheka imifino. Imifino ewusizo kakhulu ibilisiwe noma ibilisiwe emanzini anosawoti omncane. Izitsha ezinjalo zemifino kufanele zibe khona etafuleni lesiguli sikashukela kaningi ngangokunokwenzeka.
Inkomba ye-Glycemic yezithelo namajikijolo:
| I-currant emnyama | 15 |
| Ulamula | 20 |
| Ama-Cherry | 22 |
| I-Plum | 22 |
| Amagilebhisi | 22 |
| Plums | 22 |
| Blackberry | 25 |
| Ama-Strawberry | 25 |
| Ama-lingonberry amajikijolo | 25 |
| AmaPrunes (izithelo ezomisiwe) | 30 |
| Ama-raspberries | 30 |
| Ama-apula ahlabayo | 30 |
| Izithelo ze-apricot | 30 |
| Ama-redcurrant amajikijolo | 30 |
| Ulwandle i-sihlahla sivikelekile | 30 |
| Ama-Cherry | 30 |
| Ama-Strawberry | 32 |
| Amapheya | 34 |
| Amapheya | 35 |
| Amawolintshi (amnandi) | 35 |
| Ipomegranate | 35 |
| Amakhiwane (okusha) | 35 |
| Amabhilikosi omisiwe (izithelo ezomisiwe) | 35 |
| I-Nectarine | 40 |
| Tangerines | 40 |
| Amajikijolo amajikijolo | 40 |
| Ama-Blueberries | 43 |
| Ama-Blueberries | 42 |
| Ama-Cranberry Berries | 45 |
| Amagilebhisi | 45 |
| Kiwi | 50 |
| I-Persimmon | 55 |
| Mango | 55 |
| UMelon | 60 |
| Ubhanana | 60 |
| Amaphayinaphu | 66 |
| I-Watermelon | 72 |
| Ama-rains (izithelo ezomisiwe) | 65 |
| Izinsuku (izithelo ezomile) | 146 |
Izithelo eziningi namajikijolo ayingozi ezigulini ezinesifo sikashukela sohlobo 2, ngakho-ke kufanele uqaphele kakhulu, okufaka ekudleni kwakho. Kungcono ukunikela ngokuthanda ama-apula angenazithelo, amawolintshi ahlukahlukene kanye namajikijolo amuncu.
Ithebula lemikhiqizo yobisi nenkomba yabo ye-glycemic:
| Ushizi onzima | - |
| Ushizi weSuluguni | - |
| Brynza | - |
| I-Fat Fat ephansi | 25 |
| Ubisi lwesikhumba | 27 |
| Ushizi ophansi wekotishi | 30 |
| I-Cream (10% fat) | 30 |
| Ubisi luphelele | 32 |
| I-Low Fat Yogurt (1.5%) | 35 |
| Ushizi wekotishi onamafutha (9%) | 30 |
| Isisindo esili-curd | 45 |
| Izithelo I-yogog | 52 |
| Ushizi we-Feta | 56 |
| Ukhilimu omuncu (okuqukethwe okunamafutha ngo-20%) | 56 |
| Ushizi osetshenzisiwe | 57 |
| I-ayisikhilimu ekhilimu | 70 |
| Ubisi oluhlanjululwe | 80 |
Akuyona yonke imikhiqizo yobisi enenzuzo efanayo kushukela. Njengoba wazi, ubisi luqukethe ushukela wobisi - i-lactose, nayo ebhekisela kuma-carbohydrate. Ukugxila kwayo kuphezulu ikakhulukazi emikhiqizweni yobisi enamafutha njengokhilimu omuncu noma ushizi we-cottage shizi.
Ngaphezu kwalokho, imikhiqizo yobisi enamafutha iyakwazi ukukhulisa i-cholesterol emzimbeni wesiguli futhi ibangele amakhilogremu angeziwe, angavumelekile kuhlobo 2 lwesifo sikashukela.
Inkomba ye-Glycemic yeMikhiqizo Yamaphrotheni:
| I-crayfish ebilisiwe | 5 |
| Amasoseji | 28 |
| Imoseji ephekiwe | 34 |
| Izinti ze Crab | 40 |
| Iqanda (1 pc) | 48 |
| Omele | 49 |
| Izinqamu ezinhlanzi | 50 |
| Isibindi senkomo ebolile | 50 |
| I-Hotdog (1 pc) | 90 |
| IHamburger (1 pc) | 103 |
Izinhlobo eziningi zenyama, izinkukhu nezinhlanzi zinenkomba ye-zero glycemic, kepha lokhu akusho ukuthi zingadliwa ngamanani angenamkhawulo. Njengoba imbangela eyinhloko yesifo sikashukela sohlobo 2 sikhuluphele, ngalesi sifo cishe zonke izitsha zenyama azivunyelwe, ikakhulukazi ngokuqukethwe kwamafutha aphezulu.
Imithetho yokudla okunempilo
Ukudla kwesifo sikashukela sohlobo 2 kubandakanya ukufakwa okuphoqelekile kwemithetho ethile.
Into yokuqala nebaluleke kakhulu ukususwa okuphelele kusuka kumenyu kashukela nanoma yiluphi uhlobo lwamaswidi (ujamu, amaswidi, amakhekhe, amakhukhi amnandi, njll.). Esikhundleni sikashukela, kufanele usebenzise ama-sweeteners aphephile, njenge-xylitol, i-aspartame, i-sorbitol. Isibalo sokudla kufanele sikhuphuke sifinyelele izikhathi ezi-6 ngosuku. Esikhathini sikashukela, kunconywa ukuthi udle kaningi, kepha ngezingxenye ezincane. Isikhathi esiphakathi kokudla ngakunye kufanele kube kufushane, kungabi ngaphezu kwamahora amathathu.
Abantu abanesifo sikashukela akufanele badle isidlo sakusihlwa noma badle kakhulu ebusuku. Isikhathi sokugcina sokudla akufanele sibe ngaphambi kwamahora amabili ngaphambi kokulala. Udinga futhi ukulandela eminye imithetho eminingi:
- Phakathi nosuku phakathi kwesidlo sasekuseni, isidlo sasemini nesidlo sakusihlwa, isiguli sivunyelwe ukudonsa izithelo nemifino emisha;
- Abantu abanesifo sikashukela belulekwa ngokuqinile ukuthi bangeqa ibhulakufesi, ngoba kuyasiza ukuqala umsebenzi womzimba wonke, ikakhulukazi, ukwenza ngokwejwayelekile i-metabolism, ebaluleke kakhulu kulesi sifo. Isidlo sasekuseni esikahle akufanele sibe esindayo, kepha sibe nenhliziyo;
- Imenyu yokwelashwa kweziguli ezinesifo sikashukela kufanele ibe nokudla okulula, okuphekwe ngaleso sikhathi noma okubilisiwe emanzini, futhi kuqukethe inani elilinganayo lamafutha. Ngaphambi kokulungisa noma yiziphi izitsha zenyama, kubalulekile ukusika wonke amanoni kuwo, ngaphandle kokukhetha, futhi kuyadingeka ukususa isikhumba enkukhu. Yonke imikhiqizo yenyama kufanele ibe musha futhi ibe nempilo ngangokunokwenzeka.
- Uma isifo sikashukela sinesisindo ngokweqile, khona-ke kulokhu, lokhu kudla akumele kube yi-carb ephansi kuphela, kepha-ikhalori ephansi.
- Ku-mellitus yesifo sikashukela, umuntu akufanele adle ukhukhamba, ama-marinade kanye nenyama ebhemayo, namantongomane anosawoti, ama-crackers kanye nama-chip. Ngaphezu kwalokho, kufanele uyeke imikhuba emibi, njengokubhema noma ukuphuza utshwala;
- Ama-diabetes ayenqatshelwe ukudla isinkwa, kepha kufanele yenziwe ngofulawa weprimiyamu. Ngalesi ukugula, isinkwa okusanhlamvu okugcwele nokudla okugcwele okusanhlamvu, kanye nesinkwa se-bran, kuzoba usizo kakhulu;
- Futhi, iphalishi, ngokwesibonelo, i-oatmeal, i-buckwheat noma ummbila, kumele ibekhona kumenyu.
Uhlobo lokuthola isifo sikashukela kufanele luqine kakhulu, ngoba noma yikuphi ukuphambuka ekudleni kungadala ukonakala kwesimo sesiguli ngokushesha.
Ngakho-ke, kuhlale kubaluleke kakhulu ukuthi iziguli ezinesifo sikashukela ziqaphe ukudla kwazo futhi zihlale zilandela inqubo yansuku zonke, okungukuthi, zidle ngesikhathi, ngaphandle kwekhefu elide.
Imenyu eyisampula kashukela ophezulu:
1 usuku
- Ukudla kwasekuseni: iphalishi kusuka ku-oatmeal obisini - amayunithi angama-60, ujusi we-karoti osanda kufakwa - amayunithi angama-40;
- Isidlo sasemini: i-apula elibhakiwe - amayunithi angama-35 noma i-applesauce ngaphandle koshukela - amayunithi angama-35.
- Ukudla kwasemini: Isobho le-pea - amayunithi angama-60, isaladi yemifino (kuya ngesakhiwo) - hhayi ngaphezulu kwama-30, izingcezu ezimbili zesinkwa esiphelele sokusanhlamvu - amayunithi angama-40, inkomishi yetiye (elingcono kunokuluhlaza) - amayunithi angama-0;
- Isidlakela santambama. Isaladi yekherothi egayiwe enama-prunes - amayunithi angama-30 nangu-40.
- Ukudla kwakusihlwa Iphalishi le-Buckwheat ngamakhowe - amayunithi angama-40 no-15, ikhukhamba entsha - amayunithi angama-20, isipuni sesinkwa - amayunithi angama-45, ingilazi yamanzi amaminerali - amayunithi angu-0.
- Ebusuku - i-mug ye-kefir ephansi enamafutha - amayunithi angama-25.
2 usuku
- Ibhulakufesi. Ushizi wekotishi onamafutha aphansi ngezingcezu ze-apula - amayunithi angama-30 nangu-30, inkomishi yetiye eliluhlaza - amayunithi angama-0.
- Isidlo sasekuseni sesibili. Isiphuzo sezithelo ze-Cranberry - amayunithi angama-40, i-cracker encane - amayunithi angama-70.
- Isidlo sasemini Isobho likabhontshisi - amayunithi angama-35, i-casserole yezinhlanzi - 40, isaladi yeklabishi - amayunithi ayi-10, izingcezu ezi-2 zesinkwa - amayunithi angama-45, isibonakaliso sezithelo ezomisiwe (ngokuya ngesakhiwo) - amayunithi angama-60;
- Isidlakela santambama. Ucezu lwesinkwa noshizi we-feta - amayunithi angama-40 no-0, inkomishi yetiye.
- Ukudla kwakusihlwa Isitshulu semifino - amayunithi angama-55, isipuni esi-1 sesinkwa - amayunithi angama-40-45, itiye.
- Ebusuku - inkomishi yobisi lwe-skim - amayunithi angama-27.
3 usuku
- Ibhulakufesi. Ama-pancake ama-Steamed omisiwe - amayunithi angama-30 no-65, itiye ngobisi - amayunithi ayi-15.
- Isidlo sasekuseni sesibili. Ama-apricots ama-3-4.
- Isidlo sasemini I-Borsch ngaphandle kwenyama - amayunithi angama-40, inhlanzi ebhakwe nemifino - 0 no-5, izingcezu ezi-2 zesinkwa - amayunithi angama-45, inkomishi ye-rosehip ukumiliselwa - amayunithi angama-20.
- Isidlakela santambama. Isaladi lezithelo - amayunithi angaba ngu-40.
- Ukudla kwakusihlwa Iklabishi elimhlophe liphathiswe amakhowe - amayunithi ayi-15 nangu-15, ucezu lwesinkwa 40 - amayunithi, inkomishi yetiye.
- Ebusuku - iyogathi yemvelo - amayunithi angama-35.
4 usuku
- Ibhulakufesi. Amaprotheni omelette - amayunithi angama-48, isinkwa esiphelele sokusanhlamvu - amayunithi angama-40, ikhofi - amayunithi angama-52.
- Isidlo sasekuseni sesibili. Ijusi kusuka kuma-apula - amayunithi angama-40, i-cracker encane - amayunithi angama-70.
- Isidlo sasemini Isobho lamatamatisi - amayunithi angama-35, ifilidi yenkukhu ebhakwe ngemifino, izingcezu ezi-2 zesinkwa, itiye eliluhlaza ngesipuni selamula.
- Isidlakela santambama. Ucezu lwesinkwa esine-curd mass - ama-40 no-45 amayunithi.
- Ukudla kwakusihlwa I-Carrot cutlets ene-yogurt engu-55 no-35 amayunithi, amanye amayunithi esinkwa angama-45, inkomishi yetiye.
- Ebusuku - inkomishi yobisi amayunithi angama-27.
5 usuku
- Ibhulakufesi. Amaqanda amabili esikhwameni - amayunithi angama-48 (iqanda eli-1), itiye elinobisi 15.
- Isidlo sasekuseni sesibili. Ipuleti elincane lamajikijolo (kuya ngohlobo - ama-raspberries - amayunithi angama-30, ama-sitrobheli - amayunithi angama-32, njll.).
- Isidlo sasemini Isobho seklabishi neklabishi elimhlophe elisha - amayunithi angama-50, ama-patties patato - amayunithi angama-75, isaladi yemifino - amayunithi angama-30, izingcezu ezi-2 zesinkwa - amayunithi angama-40, i-compote - amayunithi angama-60.
- Isidlakela santambama. Ushizi we-Cottage nge-cranberries - amayunithi angama-30 no-40.
- Ukudla kwakusihlwa Isikebhe senhlanzi enoshukela enoshukela - amayunithi angama-50, isaladi yemifino - amayunithi angama-30, isinkwa - amayunithi angama-40, inkomishi yetiye.
- Ebusuku - ingilazi ye-kefir - amayunithi angama-25.
Imihlahlandlela yokudla okunesifo sikashukela ichazwe kuvidiyo kule ndatshana.
