Ukudla kwesifo sikashukela sohlobo 2 nsuku zonke

Lapho umuntu ene-insulin ukumelana ngokuhlelekile (ukwephulwa kokuphendula kwamangqamuzana ukuya ku-insulin), udokotela uzwakala, ekuqaleni kokubona, ukuxilongwa okudumazayo - uhlobo 2 sikashukela noma isifo sikashukela esingaxhamli ku-insulin.

Vele, lesi sifo senza ezinye izinguquko empilweni esetshenzisiwe, kepha usijwayela ngokushesha futhi impilo yomuntu onesifo sikashukela, ngokuvamile, ayihlukile kakhulu empilweni yomuntu ophilile. Into esemqoka ukugcina imithetho embalwa elula, omunye wayo okuwukudla okukhethwe kahle kwesiguli esinesifo sikashukela. Ukondliwa okufanelekile yiyona ndlela yokwelapha eyinhloko.

Ngezansi, kuzochazwa imithetho, ngokusho kwayo ukuthi kudingekile ukwakha indlela yokudla kwabanesifo sikashukela sohlobo 2, ukuthi singakupheka kanjani ukudla futhi sikudle ngendlela efanele ukuze amazinga eglucose egazini angakhuphuki, futhi kuvezwe imenyu yesonto.

Ungakudala kanjani ukudla okuphelele

Ukudla kwesiguli esinesifo sikashukela kuyafana nakwezisekelo zokudla okufanele. Imenyu yansuku zonke ifaka imifino, amajikijolo, izithelo, imikhiqizo yobisi, inyama nenhlanzi, okusanhlamvu kanye namakhekhe. Kuliqiniso, kuphekwe ngokulandela imithetho ethile.

Izithelo namajikijolo kudliwa kakhulu ekuseni, lapho umuntu ekhuthele kakhulu. Lokhu kuzosiza ukumunca ngokushesha ushukela ongena egazini. Okujwayelekile kuzoba ngu-200 amagremu. Ukwenza amajusi ezithelo akuvunyelwe. Ziqukethe ushukela ngokweqile, futhi i-fiber ekuphuzweni okunjalo ayikho. Ingilazi eyodwa nje yejusi ingakhuphula amazinga kashukela ngo-4 - 5 mmol / L.

Amaprotheni ezilwane, okungukuthi, inyama, inhlanzi kanye nokudla kwasolwandle, kufanele kube khona etafuleni lesiguli nsuku zonke. Ngaso leso sikhathi, ama-broths okupheka avela kulesi sigaba semikhiqizo awanconywa. Kungcono kakhulu ukwengeza inyama ebilisiwe noma inhlanzi kusobho. Lapho ukhetha amaprotheni ezilwane, umuntu kufanele aqondiswe yile mithetho elandelayo:

• ukudla akufanele kube namafutha;
• khipha isikhumba namafutha enyameni.

Kuvunyelwe ngezikhathi ezithile ukufaka izinhlobo ezinamafutha ezinhlanzi ekudleni, isibonelo, i-trout noma i-mackerel, ngenxa yokuba khona kwe-Omega-3 ebalulekile ekwakhiweni.

Amaqanda kufanele adliwe ngokucophelela, kungabi ngaphezu kokukodwa ngosuku. Iqiniso ngukuthi i-yolk iqukethe okweqile kwe-cholesterol embi, engaba nomthelela ekuqhekekeni kwemithambo yegazi. Futhi lokhu kuyinkinga evamile kwabanesifo sikashukela sanoma yiluphi uhlobo. Uma kunoma iyiphi iresiphi yokudlela udinga ukusebenzisa amaqanda angaphezu kweyodwa, ngakho-ke kungcono ukubuyisela esikhundleni samaprotheni kuphela.

Lapho udla, udinga ukudla iphalishi okungenani kanye ngosuku. Kungumthombo wama-carbohydrate ayinkimbinkimbi onesifo sikashukela sohlobo 2. Ukuvumelana kwesitsha kukhetheke kahle, ungafaki ibhotela okusanhlamvu.

Izinhlamvu ezilandelayo zivunyelwe:

1. i-buckwheat;
2. i-oatmeal;
3. irayisi (nsundu);
4. iphalishi kakolweni;
5. iphalishi lebhali;
6. ibhali le-pearl.

I-Endocrinologists ivumela i-corn porridge ekudleni njengento ehlukile. Kuyathinta ukwanda koshukela wegazi, kepha ngasikhathi sinye, kugculisa umzimba wesiguli ngamavithamini namaminerali amaningi.

Imikhiqizo yobisi ingumthombo we-calcium. Lolu hlobo lomkhiqizo lwenza ukudla okuhle okumangazayo. Ingilazi eyodwa kuphela yeyogathi noma ubisi olubilisiwe olubhakwe luzoba isidlo sokugcina esigcwele sesiguli.

Imifino ingumthombo we-fiber, amavithamini kanye namaminerali. Kufanele kukhunjulwe ukuthi imifino kufanele yenze ingxenye yokudla kweziguli. Adliwa emisha, enza izitsha eziyinkimbinkimbi eziseceleni, amasobho kanye no-casseroles.

Ukubhaka kwabanesifo sikashukela kufanele kulungiselelwe kusuka kufulawa yezinhlobo ezithile, okungukuthi:

• rye
• i-buckwheat;
• ilineni;
• ibhali;
• sipelwe;
• oatmeal.

Ngaphezu kokudla okwakheke kahle, kubalulekile futhi kuqondile izitsha zokushisa. Ake sithi ukudla obekuthosiwe eningi lamafutha zemifino kulahlekelwe iningi lezakhamzimba zawo, ngenkathi kuqala ukuqukethe i-cholesterol embi.

Ngohlobo lwesibili lwesifo sikashukela, lokhu kuphathwa okushisayo okulandelayo kwemikhiqizo kukhonjisiwe:

1. ubilise;
2. kwabashadikazi;
3. ku-microwave;
4. kuhhavini;
5. kumpheki ohamba kancane;
6. kwi-grill;
7. imizuzu emanzini, ukusetshenziswa kwenani elincane lamafutha zemifino kuvunyelwe.

Umthetho obaluleke kakhulu oqondisa ama-endocrinologists ekuhlanganiseni ukudla kwesifo sikashukela ukukhetha kokudla okusekwe enkombeni yabo ye-glycemic index (GI).

Le nkomba isiza ngempumelelo ukulawula amazinga ajwayelekile kashukela.

Inkomba Yomkhiqizo ye-Glycemic

Lesi yisinkomba sedijithali esibonisa umphumela wanoma yikuphi ukudla ushukela wegazi ngemuva kokudla. Kunetafula elikhethekile lapho kubalwa khona imikhiqizo yezilwane nemifino ene-GI.

Ukudla kwenziwa ngokudla ngesilinganiso esiphansi. Ngaphandle kokuhlukile, kuvunyelwe kaningi ngesonto, ngokulinganisa, ukudla ukudla ngenani elijwayelekile le-GI. Inkomba ephakeme ngaphansi kokuvinjelwa okuqinile.

Okunye ukudla akunayo inkomba nhlobo ngenxa yokuntuleka kwama-carbohydrate. Kepha lokhu akuniki isiguli ilungelo lokuyifaka kumenyu. Imikhiqizo ene-GI ye-zero ikhalori ephezulu futhi iqukethe i-cholesterol embi.

Ukwahlukaniswa kwesikhombi:

• 0 - 50 PIECES - inkomba ephansi;
• Amayunithi angama-50 - 69 - okumaphakathi;
• ngaphezulu kwe-70 PIERES - inkomba ephezulu.

Ukudla okubili okuyisisekelo okwenziwe ngokufanele - ukudla okuphansi kwe-GI nokuqukethwe okuphansi kwekhalori.

Yikuphi ukudla okulungile ekudleni kwakho?

Okuningi sekushiwo ngenhla mayelana nokuthi yimaphi amaqembu womkhiqizo adinga ukufakwa ekudleni ukuze kulinganiseke. Lesi sigaba siklelisa ngokuqondile imikhiqizo okuhloswe ngayo ukuqinisa ushukela wegazi.

Ukukhetha kwemifino ezigulini ezinesifo sikashukela kukhulu. Kepha lapha kufanelekile ukucubungula umthetho owodwa. Ezinye izinhlobo zemifino ngemuva kokwelashwa okushisa zandisa i-GI yazo ziye ezingeni eliphakeme - lezi izaqathi kanye nama-beet. Zingadliwa nsuku zonke.

Ijusi yamatamatisi nayo inendawo ekudleni koshukela, kepha hhayi ngaphezu kwama-200 amagremu. Noma kunjalo, kufanelekile ukunaka ushintsho emazingeni kashukela egazi. Kube nezimo lapho ujusi wamatamatisi ube nomthelela omubi kule nkomba.

Imifino evunyelwe:

1. noma yiluphi uhlobo lukabhontshisi - i-asparagus, i-chilli;
2. yiluphi uhlobo iklabishi - AmaBrussels amahlumela, ukholifulawa, u-broccoli, iklabishi elimhlophe nelibomvu;
3. upelepele oluhlaza okotshani, obomvu, upelepele kanye nentsimbi;
4. amaliki no-anyanisi;
5. Utamatisi
6. ukhukhamba ezintsha futhi zifakwe emanzini anosawoti;
7. ugarlic
8. isitshalo seqanda
9. squash;
10. uphizi owomile futhi omusha.

Amakhowe wanoma yiziphi izinhlobo nawo avunyelwe.

Kukhethwe inyama ebusayo - inkukhu, izigwaca, ikalikuni, inyama yenkomo. Ukuhlanjululwa okunjalo kungadliwa futhi: isibindi senkukhu, iphaphu lenkomo nolimi.

Izinhlanzi zikhethwa yisimiso esifanayo - hhayi esinamafutha. Ungakhetha:

• hake;
• i-pollock;
• pike
• i-pollock;
• ama-bass omfula;
• i-flounder;
• ukumhlophe okwesibhakabhaka;
• i-mullet;
• Navaga
• ikhodi.

Ayikho imingcele yasolwandle, konke kune-GI ephansi futhi hhayi okuqukethwe kwekhalori ephezulu. Kuyaphawuleka ukuthi amaprotheni asuselwa ekudleni kwasolwandle agaywa kangcono kunamaprotheni asuka enyameni.

Izithelo namajikijolo kubaluleke kakhulu kwifomu elisha, kepha akwenqatshelwe ukupheka kuwo wonke amaswidi ahlukahlukene sikashukela, ngokwesibonelo, i-marmalade, i-jelly ngisho nejamu. Kwisifo sikashukela, imikhiqizo enjalo evela kulesi sigaba iyasiza:

1. ama-currants abomvu namnyama;
2. Ama-Blueberries
3. ugqumugqumu;
4. ama-sitrobheli kanye nama-sitrobheli;
5. yiluphi uhlobo lwama-apula;
6. eliphakathi kwe;
7. umpe kanye ne-peach;
8. cherries kanye cherries;
9. raspberries;
10. ibhilikotsi elisha.

Esikhathini sikashukela, kuvunyelwe ukudla uju ngenani elincane, hhayi ngaphezu kwesipuni esisodwa ngosuku. Into esemqoka ukuthi ayinashukela futhi umkhiqizo wezinyosi ngokwawo unemvelo. Izinhlobo ezilandelayo zivunyelwe:

• i-buckwheat;
• i-acacia;
• lime.

Ukubona zonke izincomo ezingenhla, ungabumba kalula ukudla komuntu ogulayo.

Isabelo seviki

Lesi sigaba sichaza ukuthi kudliwe yini isifo sikashukela sohlobo 2 ngesonto. Ingashintshwa ngokususelwa kokuthandwayo kokunambitheka kweswekile.

Kulolu hlu, inani lokudla liphindwe kahlanu, kepha linganwetshwa libe yisithupha. Kubalulekile ukuthi isiguli singadli ngokweqile futhi singazizwa silamba. Ukudla kokugcina kufanele kwenziwe okungenani amahora amabili ngaphambi kokulala.

Isimo sebhalansi yamanzi, esizoba okungenani amalitha amabili, akufanele singanakwa. Kukhona nohlelo lokubala umuntu ngamunye: kwekhalori elilodwa elidliwayo, kuno millilita owodwa wetshe.

Usuku lokuqala:

• ibhulakufesi kuzoba nama-cheesecake noju esikhundleni sikashukela nekhofi ngo-ukhilimu;
• isidlo sasemini - isobho ngemifino, ibhali, ulimi lwenkomo ebilisiwe, ikhofi ngo-ukhilimu;
• umthamo - ushizi wekhishi, idlanzana lamantongomane, itiye;
• isidlo sakusihlwa - isaladi yemifino, i-perch ebilisiwe, i-pea puree, itiye;
• isidlo sakusihlwa - ama-millilitha angama-200 weyogathi engafakiwe.

Usuku lwesibili:

1. ibhulakufesi - i-oatmeal emanzini, i-apula elilodwa, itiye;
2. isidlo sasemini - isobho se-beetroot ngaphandle kwama-beet, izigwaca ezibilisiwe, irayisi elinsundu, isaladi yemifino, itiye;
3. umthamo - iqanda elibilisiwe, ucezu lwesinkwa rye, itiye;
4. isidlo sakusihlwa - isiphuzo semifino enenkukhu, itiye;
5. isidlo sakusihlwa - ipheya elilodwa, i-kefir.

Usuku lwesithathu:

• ibhulakufesi - i-buckwheat, isibindi senkukhu ku-gravy, itiye ngesipuni sesinkwa se-rye;
• isidlo sasemini - isobho likakhokho, isitshulu sebhontshisi kutamatisi enenkomo, ikofi enokhilimu;
• ukudla okulula - ucezu lwesinkwa rye, ushizi we tofu, amagremu ayi-150 amajikijolo, itiye;
• isidlo sakusihlwa - ibhali, amakhowe afakwe u-anyanisi, ucezu lwesinkwa rye, itiye;
• isidlo sakusihlwa - izithelo ezomile, ama-millilitha ayi-150 we-ayran.

Usuku lwesine:

1. ibhulakufesi - i-omelet ngemifino, nocezu lwesinkwa se-rye, itiye;
2. isidlo sasemini - isobho ngelayisi elinsundu, iphalishi lebhali, isisichibi sezinhlanzi, isaladi yemifino, itiye;
3. umthamo - amagremu ayi-150 wezithelo, amakililitha ayi-100 we-ryazhenka;
4. isidlo sakusihlwa - isiphuzo semifino, ikhukhamba ebilisiwe, ucezu lwesinkwa rye, itiye;
5. isidlo sakusihlwa - idlanzana lama-apricots omisiwe, amagremu angama-200 koshizi ongenamafutha.

Usuku lwesihlanu:

• ibhulakufesi - i-oatmeal emanzini, amagremu ayi-150 e-apricot;
• isidlo sasemini - isobho ngemifino, i-buckwheat, squid ebilisiwe, isaladi yemifino, itiye;
• ukudla okulula - ucezu lwesinkwa rye, ushizi we-tofu, jelly ku-oatmeal;
• isidlo sakusihlwa - iphalishi le-viscous, ulimi lwenyama ebilisiwe, ikhukhamba entsha, itiye;
• isidlo sakusihlwa - iqanda elibilisiwe, isaladi yemifino, itiye.

Usuku lwesithupha:

1. ibhulakufesi - ukudla kwasolwandle nemifino isaladi ekheniwe ngeyogathi noma ukhilimu ushizi wekotini, ucezu lwesinkwa rye, itiye;
2. isidlo sasemini - isobho likakhekhe, ama-meatball kusuka elayisi elinsundu kanye nenkukhu, eyosiwe kusoso lwetamatisi, itiye;
3. umthamo - isoufflé curd, i-orange eyodwa;
4. isidlo sakusihlwa - isitshalo seqanda esigcotshwe inyama eyinyama, ucezu lwesinkwa rye, ikofi ngo-ukhilimu;
5. isidlo sakusihlwa - i-apula elilodwa, ama-millilitha we-yogurt.

Usuku lwesikhombisa:

• ibhulakufesi - inkukhu yenkukhu, imifino ebilisiwe, ucezu lwesinkwa rye, itiye;
• isidlo sasemini - isobho se-beetroot ngaphandle kwama-beet, i-pea puree, i-cutlet yezinhlanzi, ikofi ngo-ukhilimu;
• umthamo uzoba ikhekhe elincane ngaphandle koshukela noju notiye;
• isidlo sakusihlwa - iklabishi elihanjelwe inyama yenkomo, amagremu ayi-150 amajikijolo, itiye;
• isidlo sesibili - ama-milliliters ayi-150 weyogathi, uviniga owodwa.

Ividiyo ekulesi sihloko iveza izindlela zokupheka ezikulungele ukudliwa yisifo sikashukela.