Ukwelashwa kwesifo sikashukela ngokuyinhloko kuqukethe ekukhetheni ukudla okufanelekile nokukhetha indlela efanele yokudla. Ukulandela ukudla okwelaphayo, abanesifo sikashukela bakhetha ukudla okuvunyelwe yinkomba ye-glycemic bese bebala ukungenisa ikhalori yansuku zonke.
Ukuqinisekisa ukuthi amazinga kashukela ahlala ejwayelekile futhi ayalawulwa, umsoco kufanele ube olinganiselayo, onempilo futhi ojwayelekile. Kufanele ucabange ngokucophelela ngemenyu, ngenkathi ukudla kukhethwa okungenani izinsuku eziyisikhombisa ngaphambi kwesikhathi.
Konke ukudla okunoshukela kufanele kube nokunempilo futhi kube nempilo, kufanele kube namavithamini kanye namaminerali adingekayo. Udinga ukudla kaningi, kepha ngezingxenyana ezincane, futhi ngemuva kokudla wonke amandla owatholile kumele usetshenziswe.
Ungadliwa kanjani ushukela
Uma udokotela ethola uhlobo lwesibili sikashukela, umuntu kufanele abukeze lokho akudlayo futhi aqale ukudla ngokulingana. Ukudla okuphekiwe kufanele kuqukethe wonke umsoco odingekayo.
Odokotela batusa ukudla kaningi, amahlandla ayisihlanu kuya kwayisithupha ngosuku, ezingxenyeni ezincane. Ukudla okunamafutha no-oyela othosiwe kufanele kungafakwa ekudleni ngangokunokwenzeka. Inyama nenhlanzi kufanele kukhethwe izinhlobo ezinamafutha amancane.
Inani elikhulu lemifino kufanele lifakwe kwimenyu nsuku zonke, ikakhulukazi lapho isiguli sikhuluphele. Lolu hlobo lomkhiqizo lucebile ku-fiber namavithamini, ngenxa yokuthi kukhona ukwehla kwenkomba ye-glycemic yazo zonke izitsha ezidliwayo ngasikhathi sinye emifino.
- Ukwenza ukudla isonto lonke, kubalulekile ukuba uzijwayeze ngomqondo onjengeyunithi yesinkwa. Lesi sikhombisi senani lama-carbohydrate angafaka i-10-12 g ye-glucose, ngakho-ke, abantu abanokuxilongwa kohlobo 2 noma isifo sikashukela se-1 akufanele badle ama-unithi esinkwa angaphezu kwama-25 ngosuku. Uma udla amahlandla ayisihlanu kuya kwayisithupha ngosuku, ungadla okungenani ama-6 XE ekudleni ngakunye.
- Ukubala inani elidingekayo lama-kilojoule ekudleni, futhi udinga ukucabanga ngeminyaka, isisindo sikashukela, ukuba khona komzimba. Uma kunzima kuwe ngokwakho ukubhala imenyu yokudla kahle, ungaxhumana nodokotela wezempilo ukuze uthole izeluleko.
Abantu abakhuluphele badinga ukudla inqwaba yemifino nezithelo ezingafakwanga nsuku zonke, ikakhulukazi ehlobo. Ukudla okunamafutha futhi okumnandi kufanele kungafakwa ekudleni.
Umuntu mncane kakhulu, kunalokho, kufanele akhulise okuqukethwe kwekhalori kwezitsha ukuze kubuyiswe isisindo kanye nemetabolism emzimbeni.
Yini okungadliwa futhi kungadliwa yisifo sikashukela
Isifo sikashukela sidinga ukunikeza ukukhetha kokudla okukhanyayo nokunempilo okunenkomba ephansi ye-glycemic. Uma uthengiswa ungathola isinkwa esikhethekile sokudla esenziwe ngofulawa wama-rye ahlanganayo, uvunyelwe ukungadli okungaphezu kwama-350 g ngosuku. Inkomba ye-glycemic yalo mkhiqizo ngama-50 amayunithi, nesinkwa esinama-bran - amayunithi angama-40.
Lapho ulungiselela iphalishi eluselwa emanzini, kusetshenziswa i-buckwheat noma i-oatmeal. Ukudla isobho kulungiselelwe kangcono ngokufakwa kukakolweni (amayunithi we-GI 45) nelebhali leparele elinamayunithi e-GI 22, asiza kakhulu.
Isobho labashukela bapheka ngesisekelo semifino, kabili ngesonto kuvunyelwe ukupheka isobho emhluzi onamafutha aphansi. Imifino idliwa kangcono ingavuthiwe, ibilisiwe futhi i-stewed. Imifino ewusizo kakhulu ifaka iklabishi, i-zucchini, amakhambi amasha, ithanga, isitshalo seqanda, utamatisi. Amasaladi anconyelwa ukuvuthwa ngamafutha zemifino noma ujusi we-lime osanda kufakwa.
- Esikhundleni samaqanda enkukhu ane-GI yamayunithi angama-48, kungcono ukufaka izigwaca kwimenyu, zingadliwa ngobuningi bezingadluli izicucu ezimbili ngosuku. Ezinhlotsheni ezahlukahlukene zenyama khetha izinhlobo zokudla - unogwaja, izinkukhu, inyama ebusayo, iyabiliswa, kubhakwe futhi kuhanjiswa.
- Imikhiqizo yobhontshisi nayo ivunyelwe ukudliwa. Kumajikijolo, izinhlobo eziningi ze-acidic zivame ukukhethwa, ngoba ezinoshukela zinenkomba ye-glycemic ephezulu ngenxa yenani loshukela. Amajikijolo adliwa kangcono, kanti izithelo nama-dessert adliwayo nawo enzelwa ukusebenzisa i-sweetener.
- Itiye eliluhlaza libhekwa njengesiphuzo esiwusizo kakhulu, kufaka phakathi kunconywa ukupheka i-compote ngokufakwa kwamajikijolo e-rosehip. Esikhundleni sikashukela, esikhundleni soshukela isetshenziswa ngesikhathi sokulungiswa kwezitsha ezimnandi, phakathi kwazo uStevia ungowesimnandi nekhwalithi ephezulu kakhulu yemvelo.
- Ezikhiqizweni zobisi ezibilisiwe, ungadla ingilazi eyodwa ngosuku lweyogathi, i-kefir, inkomba ye-glycemic engamayunithi ayi-15. Ngenye indlela, engeza ushizi we-cottage nge index ye-glycemic yamayunithi angama-30 ekudleni, kuvunyelwe ukungadli okungaphezu kwama-200 g alo mkhiqizo ngosuku. Noma yimuphi u-oyela ungadliwa kuphela ngesilinganiso esilinganiselwe, ubuningi obungama-40 g ngosuku.
Kungcono uma wenqaba ngokuphelele kusuka ku-khekhe namaswidi aphezulu, amakhaladi, ingulube enamafutha, iziphuzo ezidakayo, izinongo, imabula, izithelo ezimnandi, amaswidi, ushizi onamafutha, ketchup, imayonnaise, izitsha zokubhema ezinosawoti, ushukela omnandi, amasoseji, amasoseji inyama enamafutha noma umhluzi wezinhlanzi.
Ukuhlola inani lokudla okudliwayo ngosuku kanye nekhwalithi yokudla, abanesifo sikashukela benza okubhaliwe kudayari, okubonisa ukuthi yikuphi ukudla okwakudliwa ngosuku olunikeziwe. Ngokusekelwe kule mininingwane, ngemuva kokwenza ukuhlolwa kwegazi ngoshukela wegazi, ungabheka ukuthi ukudla okwelaphayo kuthinta kangakanani umzimba.
Futhi, isiguli sibala inani lama-kilocalories kanye neyunithi yezinkwa ezidliwayo.
Ukudweba imenyu yokudla yesonto
Ukwenza kahle imenyu, isiguli kudingeka sifunde futhi sikhethe izindlela zokupheka zezitsha ezinesifo sikashukela sohlobo 2 nsuku zonke. Khetha kahle izitsha kuzosiza itafula elikhethekile, elibonisa inkomba yemikhiqizo ye-glycemic.
Ukukhishwa ngakunye kwanoma isiphi isidlo kungaba ngesilinganiso esingama-250 g, umthamo wenyama noma wezinhlanzi awudluli kuma-70 g, ingxenye yemifino edliwayo noma amazambane abunjiwe ingama-150 g, ucezu lwesinkwa lunesisindo esingu-50 g, futhi umthamo wanoma yiluphi uketshezi oliphuzayo awudluli ingilazi eyodwa.
Ngokusekelwa kulokhu kuncoma, ukudla okunesifo sikashukela kulungiselelwe usuku ngalunye. Ukwenza kube lula ukuqonda ukuthi yini ongayifaka kwimenyu yokudla kwasekuseni, isidlo sasemini, isidlo santambama nesidlo sakusihlwa, ungacabanga ngokudla cishe kwesonto kwabantu abanesifo sikashukela sohlobo lokuqala noma lwesibili.
UMsombuluko:
- Ama-Hercules porridge nenani elincane lebhotela, izaqathe ezintsha ezigayiwe, isinkwa, nezithelo ezi-stewed ngaphandle kweshukela kudliwa isidlo sasekuseni.
- Itiye le-herbal kanye ne-grapefruit kutholakala kwasemini.
- Kwasemini, kunconywa ukupheka isobho ngaphandle kosawoti, isaladi yemifino emisha enocezu lwenyama, isinkwa nejusi le-berry.
- Njengesidlo sasemini, sebenzisa i-apula eluhlaza kanye netiye.
- Ngokudla kwakusihlwa, ungapheka ukhokho ophansi onamafutha amancane ngesinkwa ne-compote.
- Ngaphambi kokuthi ulale. Ungaphuza ingilazi yeyogathi.
NgoLwesibili:
- Ekuseni badla isidlo sasekuseni ngemifino ebunjiwe, i-patty yezinhlanzi ngesinkwa, isiphuzo esingafakiwe.
- Kwasemini, ungakwazi ukujabulela imifino ecubuziwe kanye ne-chicory.
- Ukudla kwakusihlwa ngesobho elingenamafutha ngokufakwa ukhilimu omuncu, inyama ebusayo ngesinkwa, isobho likashukela, amanzi.
- I-snack ye-cottage shizi nesiphuzo sezithelo. Okunye ukudla okulula okungenamsoco yi-serum yohlobo 2 sikashukela.
- Ukudla isidlo amaqanda abilisiwe, ama-cutlets anensimbi, isinkwa sikashukela, itiye elingafakwanga itiye.
- Ngaphambi kokulala, ungaphuza ingilazi ye-ryazhenka.
NgoLwesithathu:
- Kwisidlo sasekuseni sokuqala, ungakhonza i-buckwheat, ushizi wekhokho omncane, isinkwa, itiye elingafakiwe.
- Kwasemini, vele uphuze iziphuzo zezithelo noma i-compote.
- Ukudla ngesobho semifino, inkukhu ebilisiwe, isinkwa, ungakhonza i-apula eluhlaza namanzi amaminerali.
- Njengesidlo sasemini, sebenzisa i-apula eluhlaza.
- Ngokudla kwakusihlwa, ungapheka imifino ebilisiwe ngama-meatballs. Iklabishi elibhakwe, uthele isinkwa ne-compote.
- Ngaphambi kokulala, phuza iyogathi enamafutha amancane.
NgoLwesine:
- Ukudla kwasekuseni, badla iphalishi elayisi ngama-beet, ucezu ushizi omusha, isinkwa, baphuze isiphuzo ku-chicory.
- Ukudla kwasekuseni, isaladi yezithelo ze-citrus ilungiselelwe.
- Kwokudla kwasemini, isobho lemifino, isidlo semifino ngesitshulu, isinkwa kanye nejelly kuyakhonzwa.
- Ungabamba ukuluma ukudla ngezithelo ezihlanganisiwe kanye netiye elinosawoti.
- I-Supper millet, inhlanzi entshontshiwe, isinkwa se-bran, itiye elingafakiwe.
- Ngaphambi kokulala, baphuza i-kefir.
NgoLwesihlanu:
- Kwisidlo sasekuseni sokuqala, ungapheka isaladi ka-izaqathe kanye no-apula oluhlaza, ushizi wekhokho onamafutha amancane, isinkwa, itiye elingafakiwe.
- Isidlo sasemini singaba nezithelo ezingafakwanga namanzi amaminerali.
- Dlela nesobho lezinhlanzi, isiphuzo se-zucchini, inkukhu ebilisiwe, isinkwa, isiphuzo selamula.
- Isaladi leklabishi netiye elingafakiwe lithunyelwa etiyeni ntambama.
- Ngesidlo sakusihlwa, ungapheka i-buckwheat, iklabishi enezinwele, banikwa isinkwa netiyi ngaphandle koshukela.
- Ngaphambi kokulala, phuza ingilazi yobisi lwe-skim.
NgoMgqibelo:
- Ukudla kwasekuseni kungafaka i-oatmeal, isaladi yekherothi, isinkwa ne-chicory esheshayo.
- Isaladi le-Citrus netiye elingenawo ushukela kuhanjiswa isidlo sasemini.
- Ukudla kwasemini, pheka isobho le-noodle, isibindi esiphathisiwe, ubilise ilayisi ngemali encane, ukhonze isinkwa nezithelo ezi-stewed.
- Ungadla umthamo ntambama ngesaladi yezithelo namanzi amaminerali ngaphandle kwegesi.
- Ngokudla kwakusihlwa, ungakhonza iphalishi lebhali le-pearl, i-zucchini, isinkwa, itiye ngaphandle koshukela.
- Ngaphambi kokulala, phuza iyogathi.
NgeSonto:
- Ukudla kwasekuseni, badla ama-buckwheat, ucezu ushizi omusha, isaladi yamabhungane agayiwe, isinkwa, isiphuzo esingafakiwe.
- Ukudla kwasekuseni kwasekuseni kungahle kube nezithelo ezingavuthiwe kanye ne-chicory.
- Kwisidlo sasemini, bapheka isobho le-legume, inkukhu nelayisi, isitshulu seqanda, baphe isinkwa nejusi le-cranberry.
- Ntambama ungalunywa ngezithelo zamawolintshi, isiphuzo esingafakiwe.
- Kwisidlo sakusihlwa, i-pumpkin porridge, i-cutlet, isaladi yemifino, isinkwa, itiye elingafakwanga kuyathengwa.
- Ebusuku ungaphuza ingilazi ye-ryazhenka.
Lokhu kudla okulinganiselwa njalo kweviki, ongakushintsha njengoba ufisa uma kunesidingo. Lapho uhlanganisa imenyu, kubalulekile ukuthi ungakhohlwa ukufaka imifino eminingi ngangokunokwenzeka, ikakhulukazi uma ukhuluphele. Futhi, ungakhohlwa ukuthi kungakuhle ukuthi uhlanganise ukudla kanye nokuzivocavoca ngesifo sikashukela.
Yikuphi ukudla okulungele ushukela okuzochazwa uchwepheshe ovela kuvidiyo ekulesi sihloko.
