Ngohlobo 2 lwesifo sikashukela, iziguli eziningi zizibuza ukuthi zinganciphisa kanjani isisindo futhi ngesikhathi esifanayo zilawule ushukela wazo wegazi. Imvamisa, ukukhuluphala okuvusa isifo "esimnandi".
Kukhona ukudla okukhethekile kwesifo sikashukela sohlobo 2 ngokukhuluphala, okuzosiza ukunciphisa umzimba. Kuliqiniso, le nqubo yinde, kepha amaphawundi angeziwe awabuyi, uma uqhubeka nokulandela imigomo yokudla okufanele.
Ukudla kwesifo sikashukela sohlobo 2 kanye nokukhuluphala kuzochazwa ngokuningiliziwe lapha ngezansi, kuvezwa imenyu yokulinganisa yezinsuku eziyisikhombisa, uhlu lwezinto ezingavunyelwe nokuthi yini edliwayo yeziguli ezikhuluphele ngokwethulwa.
Izimiso eziyisisekelo zokudla
Kubalulekile ukuthi umuntu onesifo sikashukela alondoloze isisindo sakhe kumazinga ajwayelekile. Lokhu akusizi kuphela ekulweni ngempumelelo nesifo sikashukela sohlobo 2, kodwa futhi kunciphisa umthwalo emisebenzini eminingi yomzimba.
Ukudla kusekelwe ekudleni okujwayelekile, ngaphandle kokudla ngokweqile kanye nokubulawa yindlala. Uma uphoqa isiguli ukuthi sibulawe, khona-ke lokhu kungavusa ukuphazamiseka. Okusho ukuthi, lapho umuntu onesifo sikashukela enesifiso esingenakuphikwa sokudla ukudla "okwenqatshelwe".
Kuhle ukuhlela ukudla ukuze kube khona ngezikhathi ezithile. Lokhu kufaka isandla ekuthini kube ngokwejwayelekile ipheshana lesisu nokukhiqizwa okujwayelekile kwe-insulin ye-hormone.
Imithetho elandelayo eyisisekelo yokudla ngokweqile kwesifo sikashukela ingahlukaniswa:
- yidla ngezikhathi ezithile, ezingxenyeni ezincane;
- gwema ukulamba nokudla ngokweqile;
- inani lamakhalori nsuku zonke afinyelela ku-2000 kcal;
- umsoco olinganiselayo;
- kudla okungenani amalitha amabili kaketshezi ngosuku;
- Konke ukudla kumele kube yi-glycemic index (GI) ephansi.
Kubalulekile futhi ukulungiselela izitsha kuphela ngezindlela ezithile ezingakhuphi okuqukethwe kwekhalori futhi zilondoloze inani lokudla lemikhiqizo.
Izindlela zokwelapha ukushisa:
- kwabashadikazi;
- ubilise;
- kwi-grill;
- ku-microwave;
- kumpheki ohamba kancane;
- ibila epanini lamanzi, ngenani elincane lamafutha omnqumo.
Umthetho obaluleke kakhulu kwabanesifo sikashukela ukukhetha ukudla okunenkomba ye-glycemic ephansi kuphela.
Inkomba Yomkhiqizo ye-Glycemic
Le nkomba ikhombisa ijubane lapho ukudla kuthinta khona amazinga kashukela egazini ngemuva kokuba eseqediwe. Lapho behlisa inkomba, isikhathi eside ama-carbohydrate amunca umzimba.
Ngohlobo 2 sikashukela, ekudleni kwenziwa ngokudla okuyisilinganiso esiphansi. Imvamisa, ukudla okunjalo kunokuqukethwe okuphansi kwekhalori. Kepha njenganoma imuphi umthetho, kukhona okuhlukile. Isibonelo, amantongomane anenkomba ephansi, kepha aphezulu kakhulu kilojoule.
Kukhona ukudla okungenayo i-GI nhlobo, ngoba ayinayo i-carbohydrate - lokhu kuy mafutha namafutha emifino. Kodwa ngokusetshenziswa kwabo udinga ukuqaphela ngokwedlulele, ngoba emikhiqizweni enjalo kunenani elikhulayo le-cholesterol embi.
I-GI ihlukaniswe izigaba ezintathu:
- 0 - 50 PIERES - aphansi;
- I-50 - 69 PIERES - phakathi;
- Amayunithi angama-70 nangaphezulu - aphezulu.
Ukudla neziphuzo ezine-GI ephezulu kungakhuphula ukukhuphuka koshukela egazini emizuzwini eyishumi nje ngemuva kokusetshenziswa kwabo.
Udinga ukwazi ukuthi kwenqatshelwe ukwenza ujusi wezithelo namajikijolo, ngisho nalawo anenkomba ephansi. Ngale hlobo lokwelashwa, balahlekelwa i-fiber, ebhekene nokugeleza komfaniswano kweglucose egazini.
Ukudla okune-GI okulinganiselayo kuvunyelwe ukudla ushukela izikhathi ezimbalwa ngesonto, ngaphandle kwalokho.
Ungayithola kanjani imiphumela esebenzayo
Ukuze ubone izinombolo ozifunayo esikalini, kufanele ulandele yonke imithetho eyisisekelo yalokhu kudla, okwachazwa ngenhla, usuku nosuku. Lokhu kuyimikhiqizo ene-GI ephansi nokuqukethwe okuphansi kwekhalori, ukudla okulungile nokunengqondo, kanye nokuzivocavoca umzimba okuncane kwansuku zonke.
Isifo sikashukela siqaphela ukwehla kancane kancane kwesisindo, okuwukuthi, phakathi nenyanga lapho belahlekelwa isilinganiso samakhilogremu amabili. Ukubuyekezwa kwalokhu kudla kukhombisa ukuthi isisindo esilahlekile asibuyiswanga, ngokuya ngokudla okufanele. Futhi, iziguli ziyaqaphela ukuthi ushukela wegazi labo kanye namazinga e-cholesterol abuyela kokujwayelekile, umfutho wegazi kanye nenhliziyo yehle.
Kuyisifundo somzimba esheshisa inqubo yokunciphisa umzimba futhi, ngaphezu kwalokho, sinxephezela ngokuphelele ushukela ngokweqile. Amakilasi kufanele abanjwe nsuku zonke, abanikeze okungenani imizuzu engama-40. Into esemqoka akukhona ukulayisha ngokweqile umzimba, kancane kancane ukhuphule imithwalo yezemidlalo.
Imidlalo enesifo sikashukela izoqinisa imisebenzi yokuvikela umzimba, izosiza ukunciphisa ukwanda kwezinkinga eziningi ezivela kulesi sifo "esimnandi".
Kubantu abakhuluphele abanesifo sikashukela esizimele se-insulin, imidlalo elandelayo ivunyelwe:
- Ukuhamba kwe-Nordic
- Ukuhamba
- ukugijima;
- ukuhamba ngebhayisikile
- ukubhukuda
- ukuqina
- ukubhukuda.
Ngaphezu kwalokho, kuzokwembulwa izimfihlo eziningana ngezansi, ukuthi ungakwanelisa kanjani indlala isikhathi eside ngosizo lokudla okulula nokunempilo.
Noma yikuphi ukwehluka kwamantongomane kunganikeza umuzwa wokugcwala. Into esemqoka ukuthi ingxenye ayidluli ngama-50 amagremu. Zinamaprotheni adonswa ngumzimba kangcono kakhulu kunamaprotheni ezilwane. Ngakho-ke, umuntu isikhathi eside wanelisa indlala ngenkathi ezwa ukugeleza kwamandla.
Ama-calorie aphansi futhi ngasikhathi sinye okuwusizo angaba ushizi wekotishi onamafutha amancane. Ngama-80 kcal kuphela amagremu ayi-100 alo mkhiqizo wobisi. Ukuguqula ukunambitheka kwoshizi we-cottage kulula - udinga ukufaka amantongomane noma izithelo ezomisiwe.
Izithelo ezomile ezilandelayo zivunyelwe:
- ama-apricots omisiwe;
- ama-prunes
- amakhiwane.
Kepha izithelo ezomisiwe azikwazi ukudliwa ngamanani amakhulu. Izinga lansuku zonke lizoba ngama-50 amagremu.
Imenyu yansuku zonke
Izinketho zokudla ezichazwe ngezansi zohlobo 2 lwesifo sikashukela esinokukhuluphala kunconywa nsuku zonke. Imenyu ngokwayo ingashintshwa ngokususelwa kokuthandwayo kokunambitheka komuntu onesifo sikashukela.
Kuyaqapheleka ukuthi kungcono ukupheka izitsha ngaphandle kokufakwa izinongo nemifino eshisayo (ugalikhi, upelepele), ngoba zingakhulisa isifiso sokudla, esingathandeki kakhulu lapho sisebenzelana nesisindo ngokweqile.
Iphorridge isetshenziswa ekudleni kanye kuphela ngosuku, mhlawumbe ekuseni. Ukudla kokugcina kufanele kube lula futhi okungenani amahora ambalwa ngaphambi kokulala. Isobho lilungiswa kuphela emanzini, imifino ikhethwa njengezithako, futhi okusanhlamvu akusetshenziswa.
Ngosuku lokuqala lwesidlo sasekuseni, i-oatmeal emanzini kanye ne-apula elilodwa lanoma yiluphi uhlobo liyakhonzwa. Ungacabangi ukuthi i-apula elimnandi liqukethe ushukela omningi kanye nokuqukethwe okwekhalori okwengeziwe. Ubumnandi be-apula bunqunywa kuphela ngenani le-organic acid kuyo.
Kwasemini, ungapheka isobho le-broccoli, okwesibili - izitsha zemifino enenkukhu. Isibonelo, inkukhu yamabele. Ukuze uthole ukudla okulula, uvunyelwe ukudla ama-gramu ayi-150 koshizi onamafutha amancane kanye nama-apricots ambalwa omisiwe. Ukudla kwakusihlwa kuzodonswa amakhowe kanye ne-pollock ebilisiwe. Uma kusihlwa kunomuzwa wendlala, khona-ke udinga ukuphuza ingilazi ye-kefir ephansi.
Usuku lwesibili:
- ibhulakufesi - i-buckwheat, ibele yenkukhu ebilisiwe, isaladi yemifino;
- isidlo sasemini - isobho semifino, i-squid ebilisiwe, iklabishi elihanjiswa ngamakhowe, itiye;
- umthamo - iqanda elibilisiwe, isaladi yemifino;
- isidlo sakusihlwa - imifino eyosiwe, i-turkey ebilisiwe, itiye;
- isidlo sakusihlwa - amagremu ayi-100 e-cottage shizi, i-apula elibhakiwe.
Usuku lwesithathu:
- ibhulakufesi - inhlanzi emhlophe ebilisiwe, ibhali yepharele, ikhukhamba;
- isidlo sasemini - isobho semifino, isikebhe sesikebhe, ubhontshisi we-asparagus oyisitshulu, itiye;
- umthamo - ama-apula amabili abhakwe, amagremu ayikhulu kashizi ongenawo amafutha;
- isidlo sakusihlwa - i-omelet evela iqanda elilodwa nemifino, ucezu lwesinkwa rye, itiye;
- isidlo sakusihlwa - ama-millilitha angama-150 we-kefir engenamafutha.
Usuku lwesine:
- ibhulakufesi - amagremu ayi-150 wezithelo noma amajikijolo, ama-millilitha ayi-150 obisi lwe-nonfat, isipuni sesinkwa se-rye;
- isidlo sasemini - isobho le-mushroom, i-buckwheat ebilisiwe, ibele lezinkukhu elosiwe, usawoti wasolwandle, itiye;
- umthamo - itiye, ucezu lwesinkwa rye noshizi we-tofu;
- isidlo sakusihlwa - noma yiziphi izitsha zemifino, i-squid ebilisiwe, itiye;
- isidlo sakusihlwa - amagremu angama-150 koshizi ongenamafutha.
Imenyu ngosuku lwesihlanu lokudla ingahle iqukethe ikakhulukazi ukudla kwamaprotheni. Ukudla okunjalo kunomthelela ekushisweni ngokushesha kwamafutha omzimba. Lokhu kungenxa yokudla okunganele kwama-carbohydrate, esikhundleni sawo, umzimba ushisa amafutha.
Usuku lwesihlanu (amaprotheni):
- ibhulakufesi - i-omelet kusuka eqandeni elilodwa nobisi lwe-skim, squid, itiye;
- isidlo sasemini - isobho se-broccoli, isifuba senkukhu enosiwe, ikhukhamba entsha nesaladi le-anyanisi, itiye;
- ukudla okulula - amagremu ayi-150 kashizi ongenawo amafutha;
- isidlo sakusihlwa - ivolovolo elinosiwe, iqanda elibilisiwe, ukhula lwasolwandle, itiye;
- isidlo sakusihlwa - amakhilogremu ayi-150 we-cottage shizi ongenamafutha.
Usuku lwesithupha:
- ibhulakufesi - ama-apula amabili abhakwe, u-150 amagremu we-cottage shizi, itiye;
- isidlo sasemini - isobho yemifino, i-durum kakolweni pasta, isibindi sezinkukhu ezihudisiwe, isaladi yemifino, itiye;
- umthamo - iqanda elibilisiwe, isaladi yemifino;
- isidlo sakusihlwa - ipiki ngemifino, itiye;
- isidlo sakusihlwa - amagremu ayi-100 e-cottage shizi, idlanzana lezithelo ezomisiwe.
Usuku lwesikhombisa:
- ibhulakufesi - i-oatmeal emanzini, amagremu ayi-100 amajikijolo, itiye;
- isidlo sasemini - isobho semifino, i-buckwheat, ulimi lwenyama ebilisiwe, amakhowe aqotshwe, itiye;
- umthamo - amagremu ayi-150 e-cottage shizi, amagremu angama-50 wamantongomane;
- isidlo sakusihlwa sizokwakhiwa izitsha zemifino zohlobo lwes 2 sikashukela namabele enkukhu abilisiwe, itiye;
- isidlo sakusihlwa - ushizi we-tofu, amagremu angama-50 wezithelo ezomisiwe, itiye.
Uma ufuna ukunciphisa isisindo futhi unqobe ukukhuluphala, ungasebenzisa njengesibonelo imenyu engenhla yesonto ngencazelo eningiliziwe yosuku.
Umthetho obalulekile wokuthola umphumela oqhubekayo ngukuthi olunye lwezinsuku eziyisikhombisa kufanele lube ngamaprotheni.
Izindlela zokupheka eziwusizo
Ngezansi kunezitsha ongazidla ngisho ngosuku lwamaprotheni. Zonke izithako zinazo i-GI ephansi nokuqukethwe okuphansi kwekhalori.
Isaladi lolwandle lilungiswa ngokushesha okukhulu, kuyilapho ngasikhathi sinye lokwenelisa indlala isikhathi eside. Uzodinga ubilise i-squid eyodwa bese uyinquma ube yimichilo, bese usika ama-cubes iqanda elibilisiwe, u-anyanisi kanye nekhukhamba entsha. Isaladi yesizini ngeyogathi engafakiwe noma ukhilimu oshisayo ongenamafutha. Isaladi isilungile.
Ama-sausage asebenzayo enkukhu angenziwa ngamabele enkukhu, avunyelwe ngisho nasetafuleni lezingane.
Izithako ezilandelayo zizodingeka:
- i-fillet yenkukhu - amagremu angama-200;
- amacende amabili kagalikhi;
- skim ubisi - 70 milliliters.
- umhlabathi upelepele omnyama, usawoti ukunambitha.
Faka yonke imikhiqizo ku-blender bese ushaya kuze kube bushelelezi. Okulandelayo, usike ifilimu yokunamathisela ibe ngamaxande, usakaze inyama egayiwe ngokulinganayo phakathi bese ugoqa amasoseji. Bopha imiphetho ngokuqinile.
Bhaka amasoseji eyenziwe ekhaya emanzini abilayo. Imvamisa ungabanda futhi upheke njengoba kudingeka.
Njengoba amajusi kanye nejelly yendabuko kungavunyelwe ngesifo sikashukela, ungagxilisa isisindo sakho sokulahlekelwa ngokulungiselela i-decoction peels ye-tangerine yohlobo 2 sikashukela. Kuzodingeka usike i-peel ye-mandarin eyodwa, ungayidabula nje ibe yizicucu ezincane. Ngemuva kokuthulula i-peel ngamamililitha angu-200 wamanzi abilayo futhi akuyeke ukuma ngaphansi kwesembozo imizuzu eminingana. I-decoction enjalo izonyusa ukungatheleleki noshukela wegazi ophansi.
Ividiyo ekulesi sihloko ikhuluma ngokubaluleka kokulwa nokukhuluphala kohlobo 2 sikashukela.
