Imvamisa, ngesifo sikashukela sohlobo 2, abantu banamafutha, okubandakanya ukuvela kwesifo "esimnandi". Kodwa kukhona okuhlukile lapho iziguli zinganoni, kepha okuphambene nalokho, noma ngabe zondlekile kufanele zilahlekelwe isisindo somzimba.
Lokhu kubangelwa ukwephulwa kwezinqubo ze-metabolic emzimbeni ngenxa yokungasebenzi kahle kohlelo lwe-endocrine. Kuyavela ukuthi i-glucose ayikwazi ukudonswa ngokuphelele, futhi umzimba uthatha amandla hhayi kuphela kumathiski wamafutha, kodwa futhi nezicubu zomzimba.
Uma singakunaki ukulahleka kwesisindo okusheshayo, isiguli asikukhiphi ukuthuthukiswa kwe-dystrophy. Ngakho-ke, kubaluleke kakhulu ukuqala ukuqeda le nkinga ngokuhamba kwesikhathi futhi usheshe uthole isisindo nge-mellitus yesifo sikashukela sohlobo lokuqala nolwesibili.
Ngezansi, sizobheka ukuthi ungalulama kanjani kwisifo sikashukela, chaza uhlelo lokudla okunempilo olukhuthaza ukwanda kwesisindo kanye nokwenza amazinga e-glucose ajwayelekile, kanye nokunikeza imenyu yokulinganisa.
Izincomo ezijwayelekile
Kubalulekile ukuthi abanesifo sikashukela bathole isisindo kahle, okungukuthi, hhayi ngenxa yama-carbohydrate asheshayo nokudla okunamafutha aqukethe i-cholesterol embi. Bahlala phansi ukungazinaki lesi sincomo, khona-ke ingozi yokuqhamuka ne-hyperglycemia nokuqhuma kwe-vascular ayikhishwa.
Ukudla kwesifo sikashukela kubantu abadala kufanele kube olinganiselayo futhi kuqukethe imikhiqizo yomsuka wesilwane nowemifino. Ukudla okunama-carbohydrate ayinkimbinkimbi kuyadingeka ngaso sonke isidlo, futhi hhayi nje ukudla kwasemini noma isidlo sasebusuku, njengoba kuchaziwe ekwelashweni kokudla ushukela. Kubalulekile futhi ukudla ngezikhathi ezithile, ezingxenyeni ezincane. Ibhalansi yamanzi okungenani amalitha amabili ngosuku.
Kuyasiza impela ukusebenzisa ama-50 amagremu wamantongomane nsuku zonke ngenkinga yokuntuleka kwesisindo. Aqukethe amaprotheni acishe amunca ngokuphelele umzimba. Ngaphezu kwalokho, lo mkhiqizo uphakeme kakhulu kilojoule futhi unenkomba ephansi ye-glycemic (GI).
Kusukela kokungenhla, umuntu angahlukanisa isisekelo sokudla okunempilo sokuthola isisindo:
- ukudla okungenani amahlandla ayisihlanu ngosuku;
- inani lama-carbohydrate ayinkimbinkimbi adliwe ahlukaniswe ngokulinganayo ekudleni ngakunye;
- udla nsuku zonke amagremu angama-50 amantongomane;
- kanye ngesonto kuvunyelwe ukudla izinhlanzi ezinamafutha ngendlela ebilisiwe noma ebanjiwe - i-tuna, i-mackerel noma i-trout;
- yidla ngezikhathi ezithile;
- konke ukudla kufanele kube ne-GI ephansi, ukuze ungavumeli ukugxuma ngamazinga kashukela egazini;
- noma ngabe awusenaso isifiso sokudla, musa ukweqa isidlo.
Le mihlahlandlela izokusiza ukuthi uthole isisindo kuhlobo 1 nesifo sikashukela sesi-2.
Ngokwehlukana, kufanele unake i-GI futhi uthole ukuthi ungayikhetha kanjani imikhiqizo yokudla kweziguli.
Inkomba Yomkhiqizo ye-Glycemic
Enye yezingxenye eziphumelelayo zokudla yimikhiqizo ekhethwe kahle. I-Endocrinologists yakha uhlelo lokudla okunempilo olususelwa etafuleni lemikhiqizo ye-GI.
Lesi sikhombisi sibonisa ukwanda kwe-glucose yegazi ngemuva kokudla umkhiqizo othile. Iziguli kufanele zikhethe ukudla okune-GI ephansi, futhi ukudla okunenani elijwayelekile kuyamukeleka ngezikhathi ezithile ekudleni.
Kunemikhiqizo eminingana ene-GI ye-zero, kodwa lokhu akusho ukuthi bavunyelwe etafuleni. Konke kuchazwa kalula - lokhu kudla akunayo ama-carbohydrate, kepha kugcwele i-cholesterol embi. Okuyingozi kakhulu kwisifo sikashukela, ngoba kuvusa ukwakheka kwamakhemikhali e-cholesterol. Ngenxa yalokhu, imikhumbi ivalekile.
I-GI ihlukaniswe ngamaqembu amathathu:
- 0 - 50 PIECES - inkomba ephansi;
- Amayunithi angama-50 - 69 - okumaphakathi;
- Amayunithi angama-70 nangaphezulu kuyinkomba ephezulu.
Imikhiqizo enenkomba engaphezu kwama-70 PIECES inganyusa ushukela wegazi ngokushesha.
Ukudla okufanele kunikezwe
Imigomo ichaziwe ngenhla yokuthi ungasuthisa kanjani isisindo kuhlobo 2 sikashukela nohlobo 1 sikashukela. Manje udinga ukuthola ukuthi hlobo luni lokudla okufanele uluthande nokuthi uluhlela kahle kanjani uhlelo lokudla kwakho.
Ngakho-ke, imifino ingumkhiqizo oyinhloko wesifo sikashukela, esidala kuze kube yingxenye yokudla kwansuku zonke. Ukukhetha kwabo kunabile impela, okukuvumela ukuthi wakhe izitsha ezinambitha njengezitsha zomuntu ophilile.
Amasaladi, amasobho, izitsha eziyinkimbinkimbi eziseceleni kanye nama-casseroles alungiswa kusuka emifino. “Abasizi” abahle ekuzitholeni isisindo semizimba, kanti bane-GI ephansi. Nsuku zonke kufanelekile ukupheka izitsha ezivela ku-lentil, uphizi, amaphuphu noma ubhontshisi.
Ungadla nemifino enjengale:
- anyanisi;
- noma yiluphi uhlobo iklabishi - AmaBrussels amahlumela, i-broccoli, ukholifulawa, iklabishi elimhlophe nelibomvu;
- isitshalo seqanda
- squash;
- Utamatisi
- isithombo;
- isithombo;
- ikhukhamba
- i-zucchini;
- upelepele wensimbi.
Ukuvuselela isifiso sokudla, ungadla upelepele obabayo kanye negalikhi. Futhi, imifino ayinqatshelwe - i-parsley, i-dill, i-garlic yasendle, i-basil, isipinashi kanye ne-ulethisi.
Ukusetshenziswa kwezithelo namajikijolo kashukela kunqunyelwe, kuze kufike kumagremu angama-200 ngosuku. Kulokhu, kungcono ukubadla ibhulakufesi. Ngemuva kwakho konke, ushukela owamukelwe egazini kusuka kule mikhiqizo udonswa kangcono umsebenzi womzimba womuntu.
Izithelo ezintsha ziqukethe amavithamini namaminerali amaningi awusizo. Kepha ungapheka zonke izinhlobo zama-dessert ngaphandle koshukela kubo. Isibonelo, i-jelly, i-marmalade, izithelo ezi-candied noma ujamu.
Izithelo namajikijolo anenkomba efinyelela ku-50 PIECES:
- ipipi elimnandi;
- UCherry
- I-Apricot
- peach;
- umpe;
- eliphakathi kwe;
- i-Persimmon;
- ama-currants amnyama nabomvu;
- ama-sitrobheli kanye nama-sitrobheli;
- ama-apula azo zonke izinhlobo.
Iziguli eziningi zikholelwa ngephutha ukuthi lapho i-apula imnandi kakhulu, iba noshukela omningi eliqukethe. Lokhu akunjalo, yi-asidi kuphela equkethwe kuyo enikeza i-acid yezithelo, kepha hhayi ushukela.
Amakhekhe angumthombo wamandla. Banikeza umuzwa wokudinwa isikhathi eside. Okuhlangenwe nakho kufakwa kumasobho futhi kulungiswa kubo izitsha eziseceleni. Ungangeza futhi izithelo ezomisiwe (ama-apricots omisiwe, ama-prunes kanye namakhiwane), lapho uthola isidlo sasekuseni esigcwele.
Amanye amabele ane-GI ephezulu, ngakho-ke kufanele ukhethe lo mkhiqizo ekudleni kwakho ngokucophelela. Kukhona futhi okuhlukile. Isibonelo, iphalishi yommbila. IGI yakhe iphakeme, kepha odokotela basancoma ukuthi iphalishi elinjalo lifakwe kwimenyu kanye njalo emavikini ambalwa.
By the way porridge porridge, the ephakeme inkomba yayo, ngakho-ke kungcono ukupheka okusanhlamvu okubonakalayo, bese ufaka ucezu oluncane lwebhotela. Lapho isisindo somzimba sizinza, qeda u-oyili ekudleni.
Izinhlamvu ezilandelayo zivunyelwe:
- i-buckwheat;
- ibhali le-pearl;
- irayisi elinsundu;
- izigaxa zebhali;
- izinqolobane zikakolweni.
Kuvunyelwe ukungadli iqanda elingaphezu kwelilodwa ngosuku, ngoba isikhuphasha sinezilinganiso ezikhuphukile ze-cholesterol embi.
Njengoba ukondliwa kokuthola isisindo sikashukela kuhambisana nokusetshenziswa njalo kwama-carbohydrate ayindida, kungakuhle ukuthi ungeze ukudla okuningana ngesinkwa. Kufanele ilungiselelwe kusuka ezinhlotsheni ezithile zikafulawa, okungukuthi:
- rye
- i-buckwheat;
- ilineni;
- oatmeal.
Kwi-dessert, ukubhaka uju ngaphandle koshukela kuvunyelwe kepha hhayi ngaphezu kwama-50 amagremu ngosuku.
Inyama, inhlanzi kanye nokudla kwasolwandle kungumthombo obaluleke kakhulu wamaprotheni. Lo mkhiqizo kumele udliwe nsuku zonke. Kufanele ukhethe izinhlobo ezinamafutha aphansi enyama nezinhlanzi, ususe izinsalela zamafutha nezikhumba kuzo.
Ukudla inyama, inhlanzi nokudla kwasolwandle:
- inyama yenkukhu;
- i-turkey;
- inyama yomvundla;
- izigwaca;
- isibindi senkukhu;
- i-pollock;
- pike
- i-perch;
- noma yikuphi ukudla kwasolwandle - squid, crab, shrimp, mussels ne-octopus.
Ngezikhathi ezithile, ungaziphatha ngolimi lwenyama ebilisiwe noma esibindini senkomo.
Imikhiqizo yobisi nobisi oluvuthiwe inothile ku-calcium. Bangasebenza njengesidlo sakusihlwa sesibili, ngaphandle kokulayisha ngokweqile uhlelo lokugaya ukudla futhi ngaphandle kokuvusa itshefula emazingeni kashukela egazini.
Imikhiqizo yobisi olu-sour eyenziwe ngobisi lwembuzi, njenge-tan noma i-ayran, isiza ukuthola isisindo.
Imenyu
Ngezansi kunemenyu egxile ekutheni ungasithola kanjani isisindo kuhlobo 2 sikashukela. Lapho kuhlanganiswa lokhu kudla, inkomba yemikhiqizo ye-GI yathathwa.
Izitsha zingashintshwa ngokususelwa kokuthandwayo komuntu siqu kweziguli.
Usuku lokuqala:
- ibhulakufesi lokuqala - amagremu ayi-150 wezithelo, ingilazi ye-ayran;
- isidlo sasekuseni sesibili - i-oatmeal enezithelo ezomile, itiye, ucezu lwesinkwa rye;
- isidlo sasemini - isobho yemifino, iphalishi kakolweni, isibindi senkukhu ku-gravy, ikofi enokhilimu ongu-15%;
- isidlo sasemini - jelly ku-oatmeal, ucezu lwesinkwa rye;
- isidlo sokuqala - irayisi elinsundu, ikhekhe lezinhlanzi, itiye;
- isidlo sesibili siyindawo ekhethiwe, i-apula elilodwa.
Usuku lwesibili:
- ibhulakufesi lokuqala - ushizi we-cottage, amagremu ayi-150 amajikijolo;
- isidlo sasekuseni sesibili - i-omelet ngemifino, ucezu lwesinkwa se-rye, ikofi ngo-ukhilimu;
- isidlo sasemini - isobho le-buckwheat, ipea puree, isifuba senkukhu esitshiwe, isaladi yemifino, itiye;
- isidlo sasemini sizoba nama-cheesecake ngaphandle koshukela netiye eliluhlaza;
- isidlo sokuqala - iklabishi elinikezwe amakhowe, ulimi lwenyama ebilisiwe, itiye;
- isidlo sesibili - ingilazi ye-kefir, amagremu ama-50 wamantongomane.
Ividiyo ekulesi sihloko iveza iresiphi yephayi yesifo sikashukela.
