Lapho umuntu etholakala enesifo sikashukela sohlobo 2, kuvela ukuphazamiseka kwe-metabolic, ngenxa yalokho umzimba ulahlekelwa yikhono lokukhipha ushukela ngokwanele. Kulokhu, ukondleka okufanele kungadlala indima ebalulekile, kumele kube okunengqondo.
Ukushintsha imikhuba yokudla kuyindlela eyisisekelo yokwelapha ushukela omnene, ikakhulukazi uma wakheka ngemuva kwesisindo ngokweqile.
Lapho isigaba sesifo silinganiselwe noma sibi kakhulu, udokotela uthatha isinqumo ngesidingo sokusebenzisa hhayi ukudla kuphela, kodwa nezidakamizwa zokunciphisa ushukela wegazi, ukusebenza ngokomzimba okulinganiselayo.
Izici zokudla okunempilo ohlotsheni 2 lwesifo
Njengoba isifo sikashukela sohlobo II sicishe sihlotshaniswe nokukhuluphala, umsebenzi oyinhloko ukunciphisa umzimba ngesiguli. Uma ukwazile ukulahlekelwa amafutha ngokweqile, isidingo samathebhulethi anciphisa ushukela siyancishiswa, ngoba ukugcwala kweglucose kwehlela ngokwakho.
AmaLipids aphethe amandla amaningi, acishe aphindwe kabili kunamandla umuntu angawathola ekudleni kwamaprotheni nakuma-carbohydrate. Ngakho-ke, ukusetshenziswa kokudla okunama-kilojoule amancane kunesizathu, kuzosiza ukunciphisa ukuncipha kwamafutha emzimbeni.
Ukuze uthole ukwelashwa okuphumelelayo kwezifo ze-metabolic kubalulekile ukulandela izindlela ezithile, okokuqala udinga ukuzijwayeza ukufunda imininingwane ngomkhiqizo wokudla okhonjiswe kwilebula. Abakhiqizi bayadingeka ukuba babhale inani eliqondile lamafutha, amaprotheni nama-carbohydrate kwiphakeji.
Kubalulekile ngokufanayo ngaphambi kokupheka:
- khipha amafutha enyama;
- isikhumba inyoni.
Ukudla kwabanesifo sikashukela kubandakanya ukusetshenziswa kwemifino nezithelo, nemifino emisha (kuze kufike ku-1 kg ngosuku) nezinhlobonhlobo zezithelo ezimnandi nezomuncu (cishe ezingama-400 g ngosuku).
Ngohlobo 2 sikashukela, kufanele wazi ukuthi ngisho amasaladi asuka emifino emisha ngeke abe nalutho uma ayoliswe ngososo olunamafutha, ukhilimu omuncu, ikakhulukazi imayonnaise eyenziwe ngezimboni. Ukuthosa okunjalo kunezela inkomba ye-glycemic nokuqukethwe kwekhalori ekudleni, okungafanele kuvunyelwe.
Izazi zokudla zeluleka ukupheka ngokubhaka, ukubilisa nokukhokhisa, ukuthosa emafutheni elanga, ibhotela namafutha ezilwane kuyingozi, kuthuthukisa ukubukeka kwe-cholesterol embi nesisindo ngokweqile.
Ukuze ulahlekelwe isisindo ngesifo sohlobo lwesibili, kunconywa ukugcina uhlelo olukhethekile lokudla:
- yidla ngezingxenye ezincane ngesikhathi esibekiwe;
- lapho kunomuzwa wokulamba phakathi kokudla ungadla;
- okokugcina abangadli ngaphambi kwamahora angama-2-2 ngaphambi kokulala ebusuku.
Kuyingozi ukweqa ibhulakufesi, kungukudla kokuqala okudingekayo ukuze ulondoloze izinga leshukela egxilile phakathi nosuku. Ekuseni udinga ukudla inqwaba yama-carbohydrate, kumele abe yinkimbinkimbi (iphalishi, isinkwa esiphelele sokusanhlamvu, izinhlobo ezinzima ze-pasta).
Ukuhlaselwa kwe-hyperglycemia kungadala ukusetshenziswa kweziphuzo eziqukethe utshwala, nazo kudingeka zilahlwe. Okuhlukile kulo mthetho kuzoba yiwayini elibomvu elisezingeni eliphakeme, kepha lidakwa ngokulinganisa futhi njalo emva kokudla.
Odokotela beluleka ukuthi balawule usayizi wengxenye, ezigulini ezinesifo sikashukela ngeke kulimale ukuthenga isilinganiselo sekhishini ukukala inani elifanele lokudla. Uma kungekho zisindo, unganquma ukuthi le ngxenye ibukeka, ipuleti lihlukaniswe ngesimo ngesigaba:
- imifino kanye nesaladi kubekwa ohlangothini olulodwa;
- okwesibili ama-carbohydrate ayinkimbinkimbi namaprotheni.
Ngemuva kwesikhathi esithile, isiguli sizofunda ukwenza ngaphandle kwezisindo, kuzokwazi ukukala usayizi wokudla "ngamehlo".
Ukudla okunesifo sikashukela nsuku zonke kulawula ukudla okuvunyelwe futhi okuvinjelwe, iqembu lokuqala lifaka: amakhowe, inhlanzi engenamafutha, inyama, imikhiqizo yobisi edonsa, okusanhlamvu, okusanhlamvu, izithelo ezimnandi nezomuncu, imifino.
Ukuze ukhiphe ngokuphelele kumenyu oyidingayo ama-khekhe amnandi, anosawoti, obhemayo, izitsha ezithosiwe, utshwala, iziphuzo ezinekhabhoni, ikofi elinamandla, ama-carbohydrate asheshayo, izithelo ezomisiwe kanye nomhluzi onamafutha.
Izinketho Zesifo Sikashukela
Ukudla kwesifo sikashukela sohlobo 2 kweziguli ezikhuluphele kufanele kube yi-carb ephansi. Ekucwaningweni kwesayensi, kwafakazelwa ukuthi ngosuku kwanele ukuthi umuntu angadli ama-carbohydrate angaphezu kwama-20 g, uma ulandela lo mthetho, ngemuva kwesigamu sonyaka amazinga kashukela wegazi azokwehla emazingeni amukelekile, kungenzeka ukunciphisa noma ukwenqaba amaphilisi anciphisa ushukela.
Ukudla okunjalo kulungele kahle iziguli ezihola indlela yokuphila esebenzayo, ngemuva kwezinsuku ezimbalwa, amandla amahle, ukuthuthukiswa kwengcindezi yegazi nephrofayili ye-lipid kuyabonakala.
Imvamisa, uma kuphulwa umthetho we-carbohydrate metabolism, udokotela uyalela ukuthi anamathele etafuleni lokudla uNo. 8 noma uNo. 9 ngokusho kukaPevzner, kepha ezinye izindlela zokudla eziphansi kwe-carb nazo zingenzeka. Ukudla okujwayelekile kakhulu okuphansi kwe-carbohydrate yilawa: ogwini oluseningizimu, ukudla kweMinic Clinic, ukudla kwe-glycemic.
Inhloso eyinhloko yokudla kwebhishi laseningizimu yilokhu:
- ekulawuleni indlala;
- ekunciphiseni isisindo.
Kuqala, kubekelwa imingcele eqinile ekudleni; amaprotheni nezinhlobo ezithile zemifino zivunyelwe ukuba zidliwe. Esigabeni esilandelayo, ungadla okuhlukahlukene, manje kufanele kube nokuncipha kwesisindo somzimba. Ama-carbohydrate ayinkimbinkimbi, izithelo, imikhiqizo ye-lactic acid, nenyama kungeniswa kancane kancane ekudleni.
Ukudla kweKlinikhi yaseMayo kuvunyelwe ezigulini ezinesifo sikashukela sohlobo 2, kuncike ekusetshenzisweni kwesitsha esisodwa kuphela - isobho elikhethekile lokugcinwa kwamafutha asele. Ilungiselelwe kusuka kwezithako:
- anyanisi;
- Utamatisi
- upelepele wensimbi;
- iklabishi entsha;
- isilimo esidliwayo esinamagatsha anamanzi
Isobho livunwe ngopelepele, okusiza ukukhipha amanoni. Isitsha sidliwa ntambama nganoma yisiphi isamba, ungangeza noma yisiphi isithelo esisodwa.
Omunye umgomo wokudla okunempilo - ukudla kwe-glycemic, kusiza ukunciphisa amathuba okushintsha okungazelelwe kwamazinga kashukela wegazi. Umthetho omkhulu wokudla ungama-20% wamakhalori adliwayo ngosuku, lawa ama-carbohydrate ayinkimbinkimbi. Ngalezi zinhloso, amajusi athathelwa indawo ngezithelo, isinkwa - ngokubhaka kusuka kufulawa we-wholemeal. Enye i-50% yimifino, kanti ama-30% asele kilojoule amaprotheni, udinga ukudla njalo inyama enamafutha, inhlanzi nenkukhu.
Ezinye iziguli ezinesifo sikashukela sohlobo 2 zilula ukubala inani lamayunithi esinkwa (i-XE), kunethebula elikhethekile lapho lesi sikhomba singabhekwa khona. Ithebula lilinganisa ukudla ngokubakhona kwama-carbohydrate kuzo, ungalinganisa noma yikuphi ukudla.
Ukuthola inani lamayunithi esinkwa emikhiqizo yezimboni, kufanele ufunde ilebula:
- udinga ukuthola inani lama-carbohydrate kuwo wonke amagremu ayikhulu omkhiqizo;
- ihlukaniswe ngabayi-12;
- lungisa inani eliphumelelayo ngesisindo sesiguli.
Ekuqaleni, kunzima kumuntu ukwenza lokhu, kepha ngemuva kwesikhashana, ukubala amayunithi esinkwa kuba yindaba yemizuzwana embalwa.
Ukudla Kwesifo Sikashukela Sohlobo 2 Ngosuku
Ukudla kwesifo sikashukela kufanele kulandelwe impilo yonke, ukuze ungangeni ekudleni okungenamsoco, kubalulekile ukuguquguqula imenyu, kufaka wonke umkhanyo wezakhi ezikuwo. Amamenyu wohlobo lweshukela sikashukela 2 nsuku zonke ngokupheka (isithombe).
NgoMsombuluko nango-mhlaka
Ukudla kwasekuseni: isinkwa esiphelele sokusanhlamvu (30 g); iqanda lenkukhu ebilisiwe 1 (1 pc.); iphalishi lebhali le-pearl (30 g); isaladi yemifino (120 g); itiye eliluhlaza ngaphandle koshukela (250 g); i-apula entsha ebhakwe (100 g).
Ukudla kwasekuseni kwesibili: amakhukhi angenakuthunyelwa kuwo (25 g); itiye ngaphandle koshukela (250 ml); isigamu sebhanana (80 g).
Isidlo sasemini: yidla isinkwa (25 g), i-borsch enyameni yenkukhu (200 ml); ukusikwa kwenyama yenkomo (70 g); isaladi lezithelo (65 g); ijusi le-berry ngaphandle koshukela (200 ml).
Isinaphi: isinkwa esenziwe ngofulawa omncane (25 g); isaladi yemifino (65 g); isiphuzo sotamatisi esenziwe ekhaya (200 ml).
Ukudla kwakusihlwa: isinkwa esiphelele sokusanhlamvu (25 g); amazambane ejazi (100 g); inhlanzi ebilisiwe (160 g); isaladi yemifino (65 g); i-apula (100 g).
Isidlo sakusihlwa sesibili:
- i-kefir ephansi noma ubisi (200 ml);
- amakhukhi angenazimpawu (25 g).
NgoLwesibili nangolwesihlanu
Isidlo sasekuseni: isinkwa (25 g); iphalishi le-oatmeal emanzini (45 g); isitshulu sikanogwaja (60 g); isaladi yemifino (60 g); itiye eliluhlaza (250 ml); ushizi onzima (30 g).
Ukudla kwasekuseni kwesibili: ubhanana (150 g).
Isidlo sasemini: isinkwa esiphelele sokusanhlamvu (50 g); isobho ngomhluzi wemifino enama-meatball (200 ml); amazambane abhakwe (100 g); ulimi lwenyama yenkomo (60 g); isaladi yemifino (60 g); compote ngaphandle koshukela (200 ml).
Ukudla okulula: ama-blueberries (150 g); orenji (120 g).
Ukudla kwakusihlwa:
- isinkwa se-bran (25 g);
- ujusi osanda kufakwa kusuka kumatamatisi (200 ml);
- isaladi yemifino (60 g);
- iphalishi le-buckwheat (30 g);
- inyama ebilisiwe (40 g).
Ukudla kwesibili: i-kefir enamafutha amancane (esikhundleni se-kefir, ungasebenzisa i-Whey yesifo sikashukela) (250 ml); amabhisikidi okudla (25 g).
NgoLwesithathu nangoMgqibelo
Isidlo sasekuseni: isinkwa (25 g); i-steward pollock ngemifino (60 g); isaladi yemifino (60 g); ikofi ngaphandle koshukela (150 g); isigamu sebhanana (80 g); ushizi onzima (40 g).
Ukudla kwasekuseni kwesibili: ama-pancake ama-2 avela kufulawa wokusanhlamvu (60 g); itiye ngaphandle koshukela (250 ml).
Isidlo sasemini:
Isinkwa nge-bran (25 g); isobho lomhluzi wemifino (200 ml); iphalishi le-buckwheat (30 g); isibindi senkukhu esidliwayo esinemifino (30 g); ujusi ngaphandle koshukela (200 ml); isaladi yemifino (60 g).
Ungadla:
- peach (120 g);
- ama-tangerines (100 g).
Ukudla isidlo sakusihlwa: isinkwa (15 g); i-fish cutlet (70 g); amakhukhi angenesifo sikashukela (10 g); itiye eliluhlaza nelamula (200 g); isaladi yemifino (60 g); i-oatmeal (30 g).
ISonto
Ukudla kwasekuseni: Ukulahlwa kwesosi nge-cottage shizi (150 g); ikofi ngaphandle koshukela (150 g); ama-sitrobheni amasha (150 g).
Ukudla kwasekuseni kwesibili: isinkwa (25 g); i-omelet yamaprotheni (50 g); isaladi yemifino (60 g); ujusi utamatisi (200 ml).
Isidlo sasemini: isinkwa esiphelele sokusanhlamvu (25 g); isobho le-pea (200 ml); inkukhu ebhakwe ngemifino (70 g); uphayi we-apula obhakiwe (50 g); isaladi yemifino (100 g).
Isinaphi: ipiki (120 g); i-lingonberry (150 g).
Ukudla kwakusihlwa:
- isinkwa (25 g);
- iphalishi lebhali le-pearl (30 g);
- isisulu senyama yenkomo (70 g);
- ujusi wamatamatisi (200 ml);
- isaladi yemifino noma yezithelo (30 g).
Isidlo sesibili: isinkwa (25 g), i-kefir ephansi (200 ml).
Imenyu ehlongozwayo yesifo sikashukela ihlukile futhi ingasebenza isikhathi eside.
Imiyalelo yabantu abanesifo sikashukela sohlobo 2
Uma kwenzeka isifo sikashukela, imenyu ingafakwa nezinye izitsha ezinempilo, izindlela zinikezwa ngezansi.
Isobho lebhontshisi
Ukuze upheke, thatha amalitha ama-2 womhluzi wemifino, ubhontshisi omncane oluhlaza, amazambane ambalwa, amakhambi kanye anyanisi. Umhluzi ulethwa kumathumba, uphonswe kuwo amazambane, u-anyanisi, ubilisiwe imizuzu engu-15, bese ubhontshisi ufakwa ku-ketshezi. Imizuzu embalwa ngemuva kokubilisa, isidlo sicishiwe, imifino ebunjiwe iyathululelwa.
Imifino ethosiwe
Uma umuntu enesifo sikashukela sohlobo 2, angathanda isitshulu semifino sikashukela sohlobo 2. Kuyadingeka ukuthatha i-pepper yezinsimbi, u-anyanisi, isitshalo seqanda, i-zucchini, iklabishi, utamatisi amaningana, umhluzi wemifino. Yonke imifino inqunywa cishe ama-cubes afanayo, ifakwa epanini, ithululelwe umhluzi, ifakwe kuhhavini ne-stew imizuzu engama-40 ekushiseni kwama-degrees angama-60.
Imenyu yansuku zonke ilinganiselwe, iqukethe zonke izakhamzimba ezidingekayo kwisiguli esinezimpawu zesifo sikashukela.
Izindlela zokupheka ezinesifo sikashukela zinikezwa kuvidiyo ekulesi sihloko.
