Ukulawulwa okushukela ushukela egazini 2 sikashukela, noma njengoba kubizwa nangokuthi uhlobo oluzimele lwe-insulin, kukudla okuphansi kwe-carb. Futhi, ukudla okunjalo kunciphisa cishe ukuvika izingozi ezahlukahlukene zezinkinga ezivela kwisifo "esimnandi".
Ngeshwa, iziguli eziningi azinaki imenyu yazo, zingazinaki izincomo ze-endocrinologist. Njengomphumela, lokhu kufaka ukusetshenziswa kwezidakamizwa ezinciphisa ushukela, futhi ezimweni ezithuthukile - ukwelashwa kwe-insulin impilo yonke.
Isici sohlobo lwesibili sikashukela ukuthi amangqamuzana nezicubu kuphulukene nokuzwela kwazo nge-insulin yehomoni, kodwa noma kunjalo, bayasithatha kancane. Kungakho umsebenzi omkhulu wesiguli ukunciphisa ukuhamba kweglucose egazini ukuze inani elikhona le-insulin limungene.
Ngezansi kuzochazwa ukuthi yikuphi ukondleka okufanele kube yisifo sikashukela sohlobo 2, kuvezwa imenyu yokulinganisa, kunikezwa izindlela zokupheka eziwusizo, kanye nezincomo zokukhetha ukudla kokudla kwansuku zonke.
Ukudla nokukhetha ukudla
Ukudla kwesifo sikashukela kufanele kube yi-low-carb, okungukuthi, kuqukethe ubunzima obukhulu ukuphula ama-carbohydrate. Kungaba okusanhlamvu, izithelo namakhekhe e-rye.
Imenyu yansuku zonke ifaka phakathi imikhiqizo yezitshalo nezilwane. Kubalulekile ukuthi zonke izinsuku isiguli sidle okusanhlamvu, imifino, izithelo, inyama noma inhlanzi, kanye nemikhiqizo yobisi.
Imvamisa, enye yezimbangela zalokhu kugula ukukhuluphala, uhlobo lwesisu esiswini. Ngakho-ke udinga ukuqinisa isisindo sabanesifo sikashukela futhi udle kuphela ukudla okune-khalori ephansi.
Imithetho elandelayo eyisisekelo yokudla ukudla ingahlukaniswa:
- izingxenye zincane;
- Kwenqatshelwe ukudla ngokweqile futhi uzizwe ulambile;
- uphuze okungenani amalitha amabili amanzi ahlanziwe ngosuku;
- zama ukuhlela ukudla ngezikhathi ezithile ngasikhathi sinye;
- Musa ukupheka ngokuthosa;
- yonke imikhiqizo kufanele ibe nekhalori ephansi, ngaphandle kwamantongomane (ukudla nsuku zonke kuzoba ngama-gramu angama-50);
- kuyadingeka ukuhlanganisa imenyu yansuku zonke ehlukahlukene yeziguli ukuze ingenaso isifiso sokudla umkhiqizo “owenqatshelwe”.
Ama-endocrinologists awahlali njalo etshela iziguli ukuthi zingakukhetha kanjani ukudla okuzidlayo. Ukuzivumelanisa nendaba yokudla okwenqatshelwe. Le ndlela ayilungile neze, ngoba umuntu onesifo sikashukela akaze asikisele ukuthi kuvunyelwe kangakanani ukudla kwakhe.
Ukukhetha kwemikhiqizo kwenziwa kuphela ngokusho kwetafula lenkomba yabo ye-glycemic.
I-Glycemic Index (GI) yemikhiqizo yokudla
Leli nani libonisa umphumela womkhiqizo othile ngemuva kokusetshenziswa kwaso ngokwandisa amazinga kashukela. Imikhiqizo yokudla yilena enenkomba efinyelela kumayunithi angama-50. Ukudla, okunamanani aphakathi, okungukuthi, ukusuka kumayunithi angama-50 kuye kwiyunithi engama-69, kuvunyelwe kuze kube kabili ngesonto.
Ukudla neziphuzo lapho izinkomba zamayunithi angama-70 nangaphezulu kwenqatshelwe ngokuphelele. Iyakwazi ukukhuphula ushukela ngo-4 - 5 mmol / l ngemizuzu nje elishumi isetshenzisiwe.
Izindlela zokwelashwa okushisa azithinti kakhulu ukwanda kwenkomba. Okukodwa, futhi kukhona okuhlukile kulo mthetho, njengezaqathi kanye beet. I-GI yabo ifomu elisha inenkomba yamayunithi angama-35, kodwa amayunithi abilisiwe angama-85. Ngendlela, uma imifino nezithelo zilethwa esimweni samazambane abunjiwe, khona-ke inkomba izonyuka.
Ngezansi uhlu lokudla okuvame kakhulu olunenkomba ephezulu ekudleni komuntu onempilo. Lokhu kufaka phakathi:
- amazambane nganoma yiluphi uhlobo;
- noma yiziphi iziphuzo zezithelo;
- izaqathe abilisiwe kanye beet;
- ithanga
- semolina;
- ikhabe;
- ibhotela no-ukhilimu omuncu;
- ilayisi elimhlophe;
- ummbila kanye nephalishi kuwo;
- ufulawa kakolweni.
Kunemikhiqizo eminingana inkomba eyi-zero. Kubukeka sengathi zingadliwa ngamanani angenamkhawulo, ngoba ushukela osegazini awukhuphuki. Ukudla okunjalo kufaka, isibonelo, i-lard namafutha zemifino. Kepha nazi izingqinamba.
Isibonelo, amafutha awanazo i-carbohydrate, noma kunjalo, aphezulu kakhulu kilojoule futhi anokweqile kwe-cholesterol embi, ebangela ukuqhuma kwemithambo yegazi. Lokhu kuyingozi impela, ikakhulukazi kwabanesifo sikashukela esikulesi sifo.
Ukufingqa lolu lwazi olungenhla, kufanelekile ukuphetha ngokuthi imikhiqizo yokudliwayo evela kushukela kufanele ibe ngaphansi ku-GI kanye nekhalori ephansi.
Izitsha ezinempilo
Imifino kufanele ithathe ingxenye enkulu kunazo zonke ekudleni kwansuku zonke, kuze kube yingxenye. Zingadliwa zombili ngesikhathi sebhulakufesi nangesikhathi sasemini nangedina. Izitsha ezahlukahlukene zenziwa ngemifino - isobho, amasaladi, izitsha eziseceleni eziyinkimbinkimbi kanye nama-casseroles.
Kuyadingeka ukudla imifino emisha okungenani kanye ngosuku, ngoba aqukethe amavithamini namaminerali amaningi azuzisayo. Lapho upheka imifino, kufanele ubanikeze ukwelashwa okushisa ukushisa, okungukuthi, ngaphandle kokupheka. Izinketho ezinhle kakhulu ziyabola, ukubhaka kuhhavini noma ku-stewing.
Ukukhethwa kwemifino enenkomba ephansi kunokubanzi kakhulu futhi lokhu kukuvumela ukuthi upheke izitsha eziningi ezahlukene ukunambitha. Futhi, imifino ayinqatshelwe - i-parsley, i-dill, i-oregano ne-basil.
Indlela yokupheka amakhowe nge-pearl ibhali ingenye yezindawo ezidume kakhulu phakathi kwabanesifo sikashukela. Iqiniso ngukuthi amakhowe wanoma yiziphi izinhlobo anama-GI afinyelela kumayunithi angama-35, kanti ibhali le-pearl liziyunithi ezingama-22 kuphela. Futhi i-porridge enjalo iyisitolo esingenakuphikwa samavithamini.
Izithako ezilandelayo zizodingeka:
- ibhali leparele - amagremu angama-300;
- amakhowe e-champignon - amagremu angama-400;
- anyanisi owodwa;
- isixha so-anyanisi oluhlaza;
- isipuni samafutha omnqumo;
- usawoti, upelepele omnyama - ukunambitha.
Ubilise ibhali kuze kuphekwe. Ibilisiwe imizuzu engaba ngu-45, ngokulingana namanzi elilodwa nesigamu. Ngemuva kokwenza iphalishi, kufanele ihlanzwe ngaphansi kwamanzi agobhozayo.
Sika amakhowe ube yizindawo bese ubeka epanini elinamafutha, usawoti kanye nopelepele. Sika u-anyanisi emasongweni okuphakathi bese unezela kumakhowe. Simmer ngaphansi kwesivalo esivaliwe phezu kokushisa okuphansi kuze kuphekwe, cishe imizuzu eyi-15 kuye kwengama-20. Imizuzu embalwa ngaphambi kokuphela, engeza u-anyanisi oqoshiwe oluhlaza enhlanganisweni yamakhowe, hlanganisa yonke into.
Hlanganisa iphalishi namakhowe amakhowe. Lesi sidlo sizoba isidlo sasekuseni esihle kakhulu. Hhayi-ke, bahlala phansi ukufaka imikhiqizo yenyama kuwo, sabe sesithola isidlo sakusihlwa esimnandi.
Iziguli eziningi zivame ukudidizela ukuthi zingakuphekelani ukudla okulula. Kubaluleke kakhulu ukuthi kukhanye. Futhi lapha imifino ingeza nokusiza, lapho ungenza khona isaladi yokudla.
Izithako ezilandelayo zizodingeka:
- Iklabishi yaseBeijing - amagremu ayi-150;
- isanqante esisodwa;
- ikhukhamba elilodwa elisha;
- iqanda elibilisiwe;
- isixha dill neparsley;
- isixha so-anyanisi oluhlaza (uma ufisa, ungakwenza ngaphandle kwawo);
- usawoti ukunambitha;
- amafutha e-olive ngokugqoka.
Izaqathe ze-grate ku-grater yama-coarse, iklabishi, i-chop greens kanye no-anyanisi oqoshiwe, usike iqanda likhukhamba ku-cubes. Hlanganisa zonke izithako, usawoti kanye nenkathi ngamafutha omnqumo. Ukukhanya, futhi okubaluleke kakhulu, umthamo onempilo ulungile.
Ukusuka kwimifino, ungalungisa isidlo esiyinkimbinkimbi, esizoba isengezo esimnandi ngisho nasetafuleni lomkhosi. Vele, ukupheka okunjalo kuzothatha isikhathi. Imikhiqizo elandelayo iyadingeka:
- ama-eggplant amabili;
- inkukhu eyodwa;
- utamatisi omncane omncane;
- upelepele omnyama;
- anyanisi owodwa;
- ugarlic
- amafutha e-olive;
- ushizi onzima.
Yeqa imfucumfucu yenkukhu no-anyanisi ngokusebenzisa i-grinder yenyama noma usike ku-blender, upelepele nosawoti. Sika isitshalo seqanda kube yizingxenye ezimbili bese usika umnyombo. Gcwalisa lo mzimba ngenkukhu egayiwe.
Kuyadingeka ukususa isikhumba kumatamatisi - uthele amanzi abilayo phezu kwabo futhi wenze izifaca ezinjengomnquma phezulu. Ngakho-ke isikhumba siyohlukana kalula. Letha utamatisi kanye negalikhi esimweni se-puree, ku-blender noma uthele ngesihlungo.
Gcoba ingaphezulu le-isitshalo seqanda esifakwe ngososo lwe-utamatisi, ufafaze ushizi ngaphezulu, vukuza ku-grater enhle. Gcoba isitsha sokubhaka ngamafutha omnqumo, ubeke isitshalo seqanda. Pheka kuhhavini osuvaliwe we-180 ° C imizuzu engama-40.
Lapho ukhonza, fafaza isitshalo seqanda esenziwe nge amakhambi noma uhlobise ngamahlamvu e-basil.
Imenyu
Ukuze uqonde kangcono ukuthi ukudla kwenzelwa kanjani isifo sikashukela sohlobo 2 ukuze ushukela ungavuki, imenyu yesibonelo ichazwe ngezansi. Vele, kuvunyelwe ukuguqula, kususelwa kokuncamelayo kokunambitheka komuntu ogulayo.
Into esemqoka ukuthi ukufakwa kwezitsha kunengqondo. Ukudla okwethuliwe kufaka phakathi izidlo eziyisithupha, kepha kuvunyelwe ukukunciphisa kuze kube kwezihlanu.
Kufanele futhi kukhunjulwe ukuthi isidlo sesibili kufanele sibe lula. Inketho enhle ngumkhiqizo wobisi oluvuthiwe noma isaladi yemifino.
Usuku lokuqala:
- ibhulakufesi No. 1 - i-oatmeal enezithelo ezomile, itiye eliluhlaza;
- ibhulakufesi No. 2 - isaladi yemifino, iqanda elibilisiwe, itiye elimnyama;
- isidlo sasemini - isobho ngemifino, i-buckwheat, i-cutam yenkukhu yokusika, ucezu lwesinkwa rye, umhluzi we-herbal;
- ukudla okulula - ucezu lwesinkwa se-rye ngesiga senkukhu, ikofi ngokuqukethwe okunamafutha ukhilimu okungewona ngaphezu kwe-15%;
- isidlo No. 1 sizoba isidlo semifino yohlobo lweshukela sikashukela kanye ne-pollock ebilisiwe, itiye;
- isidlo sakusihlwa 2 - 150 amagremu kashizi onamafutha amancane, uphaya owodwa.
Usuku lwesibili:
- ibhulakufesi No. 1 - ama-apula amabili abhakwe, ama-milliliters ayi-200;
- ibhulakufesi No. 2 - amaqanda ahlahliwe ngemifino, ucezu lwesinkwa rye, itiye eliluhlaza;
- isidlo sasemini - isobho senhlanzi nelayisi elinsundu, iphalishi, isibindi senkukhu ku-utamatisi usoso, ikofi enokhilimu;
- ukudla okulula - ucezu lwesinkwa rye, ushizi we-tofu, ikofi ngo-ukhilimu;
- isidlo No. 1 - i-pea puree, ulimi lwenkomo ebilisiwe, isaladi yemifino, itiye le-herbal;
- isidlo sakusihlwa 2 - milliliters we-kefir nama-walnuts ambalwa.
Usuku lwesithathu:
- ibhulakufesi No. 1 - ibhali elinamakhowe, ucezu lwesinkwa rye;
- ibhulakufesi No. 2 - amagremu ama-200 ama-sitrobheli, ingilazi yeyogathi;
- isidlo sasemini - isobho le-beetroot ngaphandle kwama-beet, ubhontshisi we-asparagus, i-squid ebilisiwe, ucezu lwesinkwa rye, itiye le-herbal;
- ukudla okulula - ijeli ku-oatmeal, ucezu lwesinkwa rye;
- isidlo No. 1 - iphalishi lebhali, izigwaca ezibilisiwe, isaladi yemifino, ikhofi enokhilimu;
- isidlo sakusihlwa 2 - 150 amagremu kashizi ongenawo wamafutha, amagremu angama-50 ama-apricots omisiwe.
Usuku lwesine:
- ibhulakufesi No. 1 - ama-dumplings angamavila, ikofi ngo-ukhilimu;
- ibhulakufesi No. 2 - i-omelet eshisiwe ngobisi, ucezu lwesinkwa rye, itiye le-herbal;
- isidlo sasemini - isobho likakhokho, i-durum kakolweni pasta, i-cutlet yenkomo, isaladi yemifino, itiye elimnyama;
- umthamo - ama-apula amabili abhakwe, amagremu ayikhulu kashizi ongenawo amafutha;
- isidina No. 1 - isidlo semifino, squid ebilisiwe, ucezu lwesinkwa rye, itiye eluhlaza;
- isidlo sakusihlwa 2 - milliliters ayi-150 we-ayran.
Usuku lwesihlanu:
- ibhulakufesi No. 1 - i-oatmeal enezithelo ezomile, itiye;
- ibhulakufesi No. 2 - ama-apricot ama-200 amagremu, ushizi wekhokho omncane;
- isidlo sasemini - isobho semifino, i-buckwheat, ikhekhe lezinhlanzi, isaladi yemifino, itiye le-herbal;
- umthamo - ingilazi ye-ryazhenka, ucezu lwesinkwa rye;
- isidlo sakusihlwa 1 - imifino ethosiwe, inkukhu ebilisiwe, ikhofi ngo-ukhilimu;
- isidlo sakusihlwa 2 - ama-apula amabili abhakwe, idlanzana lamantongomane.
Usuku lwesithupha:
- ibhulakufesi No. 1 - amaqanda ahlahliwe ngemifino, ucezu lwesinkwa rye, itiye;
- ibhulakufesi No. 2 - 200 amagremu e-Persimmon, ingilazi ye-kefir;
- isidlo sasemini - isobho senhlanzi nelayisi elinsundu, ama-meatball kutamatisi, ucezu lwesinkwa rye, itiye;
- isidlo - isigaxa se-curd, ikofi ngo-ukhilimu;
- isidlo sakusihlwa 1 - ubhontshisi oyisitshulu, isudu ebilisiwe, itiye le-herbal;
- isidlo sakusihlwa 2 - 50 amagremu amantongomane nama-gramu angama-50 we-unquma, itiye elimnyama.
Usuku lwesikhombisa:
- ibhulakufesi No. 1 izoba no-cheesecake noju esikhundleni sikashukela nekhofi ngo-ukhilimu;
- ibhulakufesi No. 2 - i-oatmeal enezithelo ezomile, itiye eliluhlaza;
- isidlo sasemini - isobho se-beetroot ngaphandle kwamabhetshu, iklabishi elungiselelwe ngerayisi elinsundu, isisichi sezinhlanzi, ucezu lwesinkwa rye, itiye;
- isidlo - ikhekhe ushizi isoufflé, apula kanye eliphakathi kwe;
- isidina No. 1 - i-buckwheat, isibindi senkukhu ku-gravy, ucezu lwesinkwa rye, itiye eliluhlaza;
- isidlo sakusihlwa 2 - ingilazi ye-ayran.
Kwividiyo ekulesi sihloko, imikhiqizo yethulwa engasasebenzi nje kuphela, kodwa futhi isiza ushukela wegazi ophansi.
