Ukuthi udlani ngesifo sikashukela sohlobo 2: uhlu lwemikhiqizo yabanesifo sikashukela

Yini engingayidla nesifo sikashukela? Lo mbuzo ubuzwa yisiguli ngasinye esinconyiwe ukuthi silungise imenyu yaso. Emva kwakho konke, kungukudla okusebenza njengesisekelo sokwelapha esisiza ukugwema ukugxuma ku-glycemia emzimbeni.

Isifo sikashukela i-mellitus sibizwa ngokuthi i-endocrine pathology, ngenxa yenkambiso yokuthi i- glucose metabolism iyaphazamiseka. Ukwelashwa kugxilwe kokujwayelekile nokuzinza kushukela wegazi ngokuguqula indlela odla ngayo, umsebenzi womzimba, ukuthatha imishanguzo.

Abaningi bakubukela phansi ukubaluleka kokudla komsoco phakathi kwesifo “esimnandi,” futhi empeleni akulungile. Endabeni yesifo, ikakhulukazi uhlobo lwesibili, lokhu akufanele kuphikiswe nakancane, ngoba kususelwa ekuphazamisweni kwe-metabolic, okuvame ukucasulwa yimikhuba yokudla engalungile.

Ake sibheke ukuthi yini ongakwazi ukuyidla ngesifo sikashukela sohlobo 2, futhi kuvunyelwe ini? Sizokwenza uhlu lwemikhiqizo okufanele ilahlwe, kanye nokumemezela uhlu lwemikhiqizo eyamukelekayo.

Amathiphu ajwayelekile namasu

Abantu abanesifo sikashukela banikezwa izincomo ezithile eziphathelene nokondleka, uhlelo lokudla emzimbeni, okusiza ukugcina ushukela egazini, ngaphandle kokuvumela isithombe sasemtholampilo ukuthi sikhungatheke sisonke.

Kubalulekile ukunciphisa ukusetshenziswa kwamalungiselelo amaningi ngobuningi bama-carbohydrate angagayeka. Uma ukhuluphele ngokweqile, udinga ukunciphisa ukudambisa amakhalori ngosuku, okufika kuma-kilocalories angama-2000. Okuqukethwe kwekhalori kungahluka ngokuya ngomsebenzi ngokomzimba wesiguli.

Ngenxa yomkhawulo wemikhiqizo eminingi ekudleni, isiguli kufanele ngaphezu kwalokho siphathe ama-Vitamin noma ama-mineral complexes enzelwa ukuntuleka kwezinto ezidingekayo empilweni ejwayelekile.

Isifo sikashukela sohlobo 2 sidinga ushintsho oluthile kumsoco:

• Ukwehlisa amakhalori, ngenkathi kugcinwa inani lamandla lokudla lomzimba.
• Inani lamandla kufanele lilingane nenani lamandla asetshenzisiwe.
• Ukulungisa izinqubo ze-metabolic, ukudla kunconywa ngasikhathi sinye.
• Ngaphezu kokudla okuyinhloko, udinga ukuluma ukuvimba umuzwa wokulamba kanye nokwehla okungenzeka ngokudla ngokweqile.
• Engxenyeni yesibili yosuku, ukudla ama-carbohydrate kuncishiswa kube okungenani.
• Ukuthola okwanele ngokushesha, imenyu ifaka imifino nezithelo eziningi ngangokunokwenzeka, inala ngefayibha yokudla (khetha ukudla kusuka ohlwini lokudla okuvunyelwe).
• Ukususa uketshezi olwedlulele emzimbeni, yehlisa ukungena kwenosawoti ku-4 amagremu ngosuku.
• Lapho ukhetha imikhiqizo ebhaka, kunconywa ukukhetha imikhiqizo kusuka kufulawa we-rye ngokufakwa kwe-bran.

Ukudla okulinganiselayo kusiza ekunciphiseni izimpawu ezingezinhle zesimo se-hyperglycemic, kusiza ukunciphisa i-glucose futhi kuthuthukise inhlala-kahle jikelele. Futhi, ukulahla imikhuba emibi yokudla ejwayelekile kwenza izinqubo ze-metabolic emzimbeni.

Kuyadingeka ukugxila kwizithelo, imifino, ubisi nemikhiqizo yobisi olunoshukela, inyama enamafutha amancane.

Impela, ukukhishwa ngokuphelele kweglucose okuwukuphela komthombo wamandla ukuncipha okusheshayo kwezindawo zemvelo zamandla.

Yini engingayidla ngesifo sikashukela sohlobo 2?

Yini ekhona kwiziguli ezinesifo sikashukela, indlela yokwenza imenyu yakho yansuku zonke, neminye imibuzo eminingi ethakazelisa abanesifo sikashukela lapho kulungiswa ukudla. Uma iziguli zohlobo lokuqala zingadla cishe yonke into nge-insulin, ngaphandle kwalapho kuthosiwe futhi kunamafutha, khona-ke ngohlobo lwesibili konke kuyinkimbinkimbi ngokwengeziwe.

Lapho uhlanganisa imenyu, inkomba ye-glycemic yomkhiqizo kufanele icatshangelwe - inkomba yokuthi ukugcwala koshukela emzimbeni kukhuphuka kanjani ngemuva kokudla kokunye noma okunye ukudla. Itafula eliphelele lethulwa ku-Intanethi noma nemikhiqizo eyingqayizivele.

Ngokusekelwe etafuleni, isiguli sizokwazi ukubhala indlela esidla ngayo ukuze singathinti i-glycemia. Kunezinhlobo ezintathu ze-GI: ephansi - kuze kube ngama-49 amayunithi, aphakathi nendawo ahlukahluka ukusuka kumayunithi angama-50 kuye kwangama-69, futhi aphezulu - kusuka ku-70 kuya ngaphezulu.

Yini engingayidla ngesifo sikashukela sohlobo 2:

• Isinkwa kungcono ukukhetha emnyangweni kwabanesifo sikashukela. Izinga lansuku zonke alidluli kumagremu angama-300.
• Izitsha zokuqala zilungiswa emifino, njengoba zibonakaliswa ngokuqukethwe kwekhalori okuncane, zinezilinganiso ezincane zesinkwa. Kuvunyelwe ukudla izifundo zokuqala ezenzelwe inhlanzi yesibili noma umhluzi wenyama.
• Abantu abanesifo sikashukela bavunyelwe ukudla inyama noma izinhlanzi ezingenamafutha. Steamed, kubhakwe. Into esemqoka ukukhipha ukuthosa.
• Amaqanda enkukhu avumelekile, kepha ngesilinganiso esilinganiselwe, ngenxa yokuthi anomthelela ekwandeni kokuqukethwe kwe-cholesterol embi egazini. Kuvunyelwe ukudla kanye ngosuku.
• Imikhiqizo yobisi kufanele ibe ngaphansi emafutheni. Ngokuqondene nezithelo / amajikijolo, bese unikeza izintandokazi kuma-raspberries, kiwi, ama-apula, asiza kuphela ushukela omncane, kodwa futhi anciphise i-cholesterol yegazi.
• Imifino enjengotamatisi, utamatisi, isarada, iparsley ingadliwa ngaphandle kwemikhawulo.
• Kuvunyelwe ukusebenzisa i-bhotela kanye ne-oyela yemifino, okujwayelekile kubantu abanesifo sikashukela 2 wezipuni ngosuku.

Kungakhathalekile ukuthi uluhlobo luni lwesifo sikashukela, isiguli silulekwa ukuthi silawule ushukela wakhe kaningana ngosuku - ngemuva kokuvuka, ngaphambi kokudla kwasekuseni, ngemuva kokudla / ukwenza umsebenzi womzimba, njalonjalo.

Ukuzivocavoca kwezokwelapha kukhombisa ukuthi kakade ngosuku lwesihlanu lokudla okufanelekile nokulinganiselayo, izimpawu ze-hyperglycemia ziyancipha, impilo yonke iyathuthuka, futhi ushukela usondela ezingeni lelitshe.

Lezi ziphuzo ezilandelayo zivunyelwe ukusetshenziswa: iziphuzo zezithelo ezenziwe ekhaya ezenziwe nge-cranberries, i-lingonberry, i-apula eyomile, itiye elikhiqizwe kancane, amanzi amaminerali ngaphandle kwegesi, ama-decoctions ngamakhambi ukunciphisa ushukela.

Yini engadliwa noshukela?

Lapho kuhlanganiswa imenyu yesifo sikashukela, umuntu kufanele abheke uhlu lwemikhiqizo oluthinta kabi inkambo ye-pathology, athuthukise izimpawu eziyingozi zesifo, ngenxa yalokho ukuqhubeka kwawo kubonwa.

Kanye nokudla okwenqatshelwe ngokwezigaba, ukudla okungadliwa ngobuningi kuyahlukaniswa. Kubandakanya ushizi onosawoti obunzima, ubisi olunamafutha, ushizi we-cottage shizi, ukhilimu omuncu, inhlanzi enamafutha. Kunconywa ukufaka imenyu kungadluli izikhathi ezi-2 ngenyanga.

Uma isiguli esinesifo se-endocrine sohlobo lwesibili sinqunywa ukwelashwa kwe-insulin, khona-ke kuyadingeka ukuthi sinake isilinganiso se-hormone ngezimpawu zokudla zesifo sikashukela. Ngendlela efanelekile, kungenzeka ukunciphisa kakhulu umthamo wezidakamizwa, ngenkathi ufinyelela isinxephezelo esiphikelelayo se-pathology.

Ngakho-ke, uma isiguli sinesifo sikashukela, ungadlani futhi yini esingakwazi? Ithebula lomkhiqizo likutshela okuvinjelwe:

1. Ushukela ngesimo sayo esimsulwa. Ngokulangazelela okungafuneki kwamaswidi, kungathathelwa indawo okunye esikhundleni soshukela, okuvezwe yibanga elibanzi emgodini wekhemisi nasezitolo ezikhethekile.
2. Ukubhaka akumele kudliwe, kwenqatshelwe ngokuphelele. Okokuqala, ngenxa yokuqukethwe okuphezulu koshukela okuhlanganisiwe, futhi ngenxa yokuqukethwe kwekhalori okuphezulu kokuhlinzekwayo. Ngakho-ke, kuzodingeka ukhohlwe ngama-buns namakhekhe.
3. Inyama nenhlanzi yezinhlobonhlobo ezinamafutha. Ngokomqondo, kunconywa ukulahla ngokuphelele ukudla okunamafutha, ngoba kusiza ukuthola isisindo esengeziwe, kwandisa inkambo ye-pathology.
4. Ukudla okubhemile nokwenziwe okusemathinini. Naphezu kwenkomba ephansi ye-glycemic, ukudla okunjalo kunothe ngamafutha namakhalori.
5. Nqaba imayonnaise, lwesinaphi, amasosi ahlukahlukene anamafutha, njll.
6. Khipha semolina nakho konke ukudla okufaka ekudleni. Khawulela ukudliwa kwe-pasta.

Yini engenakudliwa ngesifo sikashukela sohlobo 2? Kuyadingeka ukulahla izithelo ezimnandi - ubhanana, ikhabe, umkhiwane; amaswidi - amakhekhe, amakhekhe noswidi, u-ayisikhilimu, i-caramel; khipha ukudla okusheshayo - amazambane, ama-hamburger, ama-chips, izidlakudla.

Ukusetshenziswa kotshwala kufanele kugadwe, ngoba ukusetshenziswa okungenamkhawulo kungaholela esimweni esibukhali se-hypoglycemic.

Amantongomane nesifo sikashukela

Njengoba wazi, akunakwenzeka ukwelapha isifo “esimnandi”, ukuphela kwendlela yokuphila impilo ejwayelekile nokwanelisayo ukuthola isinxephezelo esizinzile sesifo se-endocrine. Ngamanye amagama, jwayela amanani eglucose, uwagcine ngaphakathi kwezinga lokuqondiwe.

Faka ukudla okuthile, okugcwele ngokoqobo ngezakhi eziwusizo, amavithamini kanye namaminerali. Ikakhulu, sikhuluma ngamantongomane. Ekwelashweni kwe-pathology, abathathi indawo yokugcina, njengoba beqinisekisa ukujwayezwa kwezinqubo ze-metabolic emzimbeni, futhi basize ukwehlisa ushukela wegazi.

Ngaphezu kwalokho, kuyaphawuleka ukuthi ukusetshenziswa kwamantongomane kusiza ekuvimbeleni ukuqhubeka kwesifo, ngakho-ke noma iluphi uhlobo lomkhiqizo lubalulekile.

Cabanga ngamantongomane awusizo kakhulu kashukela:

• Ama-Walnuts aqukethe i-alpha-linolenic acid eningi, i-manganese ne-zinc - lezi zingxenye zisiza ukunciphisa ukuhla kweglucose. Ama-acid anamafutha akhona ekwakhiweni anciphisa kakhulu ukuhamba kwe-angiopathy yesifo sikashukela futhi kuvikele nezinguquko ze-atherossteotic. Kuvunyelwe ukudla amantongomane angama-1-2 ngosuku, noma engeza ekudleni okulungile.
• Ukusetshenziswa kwamantongomane kusiza ekwakheni ukusweleka kwansuku zonke kwezinto ezinamaphrotheni nama-amino acid emzimbeni. Izakhi ezikhona ekwakhiweni zihlanza imithambo yegazi yama-cholesterol plaque futhi zinomthelela ekujuleni kokujikeleza kwegazi. Thela amantongomane ayi-10-15 ngosuku.
• Ama-alimondi angompetha ku-calcium. Uma ushukela usuphezulu, khona-ke ukusetshenziswa kwamantongomane angama-5-10 kuzoholela ekujuleni kwe-glycemia. Ngaphezu kwalokho, ama-alimondi anomthelela omuhle ezinqubweni ze-metabolic.

Yonke imikhiqizo ye-nati ebalwe ngenhla ivela njengesengezo sokudla esibaluleke kakhulu kwimenyu yesiguli ngasinye. Ngendlela, amantongomane ephayiphu kwabanesifo sikashukela nakho kuzoba wusizo.

Ukwakheka kwabo kumelelwa kuphela ngamaprotheni namaminerali anomthelela ekuvinjelweni kwezinkinga zesifo sikashukela.

Izici zokudla okufanele

Ukudla okunengqondo kwesiguli kuyisihluthulelo sempilo ephelele ngaphandle kwezinkinga. Ngokugula okuncane, kungakhokhelwa ngokudla okukodwa. Ngokuphikisana nesizinda samadigri asesilinganisweni futhi anzima, batusa ukuthatha imishanguzo, ukuphatha i-insulin.

Imikhuba yokudla engemihle iholela ekwandeni kwezimpawu zokukhuphuka kwe-glucose emzimbeni, inhlala-kahle iya ngokuya ikhula, futhi ubungozi bezinkinga ezinjengokuma kwesifo sikashukela kukhuphuka kakhulu.

Kanye nokusetshenziswa kwemikhiqizo evunyelwe kuphela, ukudla nakho akubalulekile kangako.

Izici zomsoco ofanele yilezi ezilandelayo:

1. Ukugcina ushukela wegazi ojwayelekile usuku lonke, ibhulakufesi elinempilo nelinempilo liyimfuneko.
2. Ukudla ngakunye kuqala ngokusetshenziswa kwamasaladi asuselwa kwimifino, asiza ukubuyisela umzimba we-lipid, kwenze kube ngokwejwayelekile isisindo somzimba.
3. 2 amahora ngaphambi kokulala, kunconywa ukwenqaba ukudla, ngoba ebusuku izinqubo ze-metabolic zehla kancane. Ngakho-ke, isidlo sakusihlwa ngu-250 ml we-kefir, amagremu ayi-100 e-cottage shizi casserole noma i-apula elimuncu.
4. Kunconywa ukudla ukudla kufudumele, ngoba kuthatha isikhathi eside ukugaya ukudla okunjalo.
5. Ukukhonza ngakunye kufanele kube nesilinganiso esifanele samaprotheni namafutha ezinto, okuqinisekisa ukwehla kokugaya kanye nokumunyiswa kwezingxenye ezisegunjini lesisu.
6. Iziphuzo kumele zidakwe imizuzu engama-20 ngaphambi kokudla, noma isigamu sehora emva kwaso; akusikisela ukuphuza ngesikhathi sokudla.

Uma kunezinkinga ngomgudu wokugaya ukudla okuphikisana nesizinda se-pathology "emnandi", isisu "asithathi" imifino emisha ngesilinganiso esidingekayo, singabhakwa kuhhavini noma emicu microwave.

Kuzo zonke iziguli, i-endocrinologist ikhetha imenyu ethile icubungula izici zomzimba nobunzima balesi sifo, kepha ithebula No. 9 lihlala liyisisekelo sokudla. Ukuhambisana nayo yonke imithetho kuqinisekisa isinxephezelo sesikhathi eside. Yidla ngendlela efanele futhi ube nempilo.

Imikhiqizo evunyelwe futhi evinjelwe yesifo sikashukela ichazwe kuvidiyo kule ndatshana.