Enye yezinhlelo zokudla ezidumile kakhulu kufanele zibizwe ngokuthi yi-Ducan yokudla, ngesikhathi sokukhona kwayo kubonakale izigidi zabalandeli, nasemhlabeni wonke. Umqambi wokudla uqinisekile ukuthi lomgomo wokudla okunempilo awusizi nje ukunciphisa isisindo, kepha futhi ususa nenqwaba yezifo ezinzima ezibhekwa njengezingelapheki. Lokhu kusebenza ikakhulukazi kuhlobo 2 sikashukela mellitus.
Kufanele kushiwo ukuthi akubona bonke odokotela nabezempilo abahlanganyela ngokugcwele kuleli phuzu. Ngakho-ke, kuyadingeka ukuzama ngokuzimela ukuqonda le nkinga futhi uziqonde ngokwakho ukuthi isifo sikashukela nokudla kukaDucan kungahlanganiswa yini, noma ngabe kunengqondo ukulandela izimiso zaso.
Ukudla okunempilo ngokusho kukaDkt Ducan akuyona ngisho nokudla, okufanele kuqondwe njengokukhawulelwa okukhulu kwesilinganiso sokudla nokudla okuthile. Kodwa-ke uhlelo oluhlukile olulinganiselayo, kuyadingeka ukunamathela kukho konke impilo yakho. Isisekelo sokudla kungukudla kwamaprotheni, kepha inani lama-carbohydrate asikwa lincane. Le ndlela inegalelo ekulahlekelweni kwesisindo somzimba hhayi ngenxa yemisipha, kepha kufakwa kumafutha.
Ukudla kudinga ukusetshenziswa kwenani elikhulu lezinto zokulandela, amavithamini, okwenqabelayo ukudla ama-carbohydrate asheshayo. Ngaphezu kwama-carbohydrate, ukudla kwe-Ducan kuyakwenqabela ukusetshenziswa kwe:
- ezinye izinhlobo zemifino;
- izithelo.
Naphezu kwezinzuzo ezisobala zokudla okunempilo, futhi inezici ezingezinhle. Isibonelo, ukufakwa ngaphandle kwezithelo kungadala izinkinga zokugaya ezinzima. Ngalesi sizathu, ngaphambi kokusebenzisa lokhu kudla, umuntu onesifo sikashukela kufanele abonane nodokotela, ikakhulukazi njengoba ukudla kunganikezeli ekukhetheni kwemikhiqizo yinkomba ye-glycemic.
Uyini umongo wokudla
Ukuqonda ukuthi ukudla okunjalo kufanelekile yini kwabanesifo sikashukela, kuyadingeka ukubheka izigaba zokudla, uhlu lokudla okubalulekile. Ngakho-ke, ukudla kweDucane kuhlinzeka ngezigaba ezi-4: ukuhlaselwa, ukuhamba ngesikebhe, ukushesha, ukuzinza.
Isigaba sokuqala ukuhlasela, kunconywa ukusigcina kusuka ezinsukwini ezi-2 kuye kweziyi-7, isikhathi esiqondile sincike kusisindo sokuqala komuntu. Manje sekuvunyelwe ukudla ukudla kwamaprotheni kuphela okuvela kwimvelaphi yezilwane, kungaba: inkukhu, amaqanda izigwaca, inyama engenayo, imikhiqizo yobisi enamafutha amancane.
Esigabeni sokuhlaselwa, kuyadingeka ukuthi udle isipuni esisodwa se-oat bran, sibonga kakhulu ukuthi bayakwazi ukwehlisa isisindo ngokweqile. Esiswini, i-bran iyanda ngevolumu, ngaleyo ndlela inciphise iphango.
Ngemuva kwesigaba sokuhamba ngebhanoyi silandela, phakathi nalesi sikhathi kubalulekile ukufaka ekudleni noma imiphi imifino, ngaphandle kwaleyo ethosiwe. Uma ukulandela ngqo ukudla, unganciphisa isisindo kufika ku-1 kilogalamu ngeviki. Ukuhamba ngomkhumbi kuqhubeka kuze kufike lapho umuntu efinyelela isisindo somzimba osifunayo. Kuboniswa ukuguqula izinsuku zamaprotheni nezinsuku zamaprotheni-zemifino.
Isigaba sesithathu sokudla kweDucan siyalungiswa, lapho inani elincane lezithelo lifakwa enyameni, emifino naku-oat bran, ngaphandle:
- ubhanana;
- amagilebhisi.
Udokotela utusa ukuthi kudliwe ushizi ushizi kanye ngosuku (kungabi ngaphezu kwama-40 g), isipuni samafutha yemifino (noma yisiphi), izingcezu ezi-2 zesinkwa esiphelele sokusanhlamvu.
Kabili ngesonto, ungadla ukudla okuqukethe isitashi, okungukuthi: irayisi, ipholenta, ubhontshisi, udali, umzala, udoti, amazambane, ukolweni wonke. Isikhathi salesi sigaba sibalwa ngawodwana, kulo lonke ikhilogremu yesisindo elahlekile izinsuku eziyishumi zokudla. Lapho umuntu elahlekelwe ngama-15 kg, kuye isigaba sokuhlanganiswa kufanele sithathe izinsuku ezingama-150.
Isigaba sokugcina ukuqina, kulandelwa ngaso sonke isikhathi. Ukudla kuhlinzeka ukusetshenziswa kwansuku zonke komkhiqizo owodwa wesitashi, usuku olwengeziwe olwenziwa ngamaprotheni luhlelwe kanye ngesonto, ungakhohlwa ukusebenzisa njalo izipuni ezi-3 ze-bran.
Kunoma yisiphi isigaba sokudla kweDucan, kunconywa:
- ukuzibandakanya emfundweni yokuzivocavoca;
- uhambe emoyeni omusha;
- phuza okungenani amalitha nengxenye amanzi ngosuku.
Ukulandela le mithetho kuphela kuzoncishiswa.
I-Ducan nesifo sikashukela
Ukudla kukaDukan kuyakwenqabela ukusetshenziswa kwamafutha, ukudla okunoshukela kanye nama-carbohydrate alula. Uma uqala ukubheka, kungahle kubonakale sengathi ngohlobo 2 lwesifo sikashukela, ukudla okunjalo kungaba ukwelashwa okufanele.
Uma unamathela ekudleni, imikhiqizo yeqembu ngalinye (ama-carbohydrate, amaprotheni, ama-lipid) kumele adliwe ngezigaba, ngaphansi kwalesi simo kuphela ongafinyelela ukwehla kwesisindo. Kodwa ingabe uhlelo olunjalo lokudla okunempilo kufanelekile kubantu abaneshukela?
Kungenzeka, cha, uma kuphela ngesizathu sokuthi lokhu kudla kungahambelani ngisho nemigomo eyisisekelo yokwelashwa kokudla kwesifo sikashukela sohlobo 2. Isibonelo, esigabeni sokuhlaselwa, amaprotheni wemifino awafakwa ngaphandle, okuyinto engamukeleki ku-mellitus yesifo sikashukela. Isiguli esinezinkinga ze-metabolic kumele sidle amakhowe, okusanhlamvu, uphizi nobhontshisi.
Ukudla kwe-carbohydrate kuvela kuphela esigabeni sokuhlanganiswa, kungadliwa ngamanani anele esigabeni sokugcina. Umuntu onesifo sikashukela kufanele athole ukudla okulinganiselayo nsuku zonke, anelise umzimba:
- amaprotheni;
- amafutha;
- carbohydrate.
Ukudla ngokweqile kwamaprotheni kuzodala ukuwohloka kokusebenza kwamanyikwe futhi kubhebhethekisa isimo sesiguli esinesifo sikashukela.
Uma kwenzeka isifo sikashukela mellitus sohlobo lwesibili, kunconywa kakhulu ukuthi kulondolozwe ukulinganisela kwe-carbohydrate, ngosuku ekudleni kweziguli kufanele kube cishe ama-60% ama-carbohydrate, amaprotheni namafutha - cishe ama-20%. Lelinani lezakhamzimba livunyelwe ukudliwa kuphela esigabeni sokugcina sokudla. Ubuningi obonakalayo besondlo futhi ukuthi ukukhethwa kwemikhiqizo nge-glycemic index akunikeziwe.
Ukudla kwe-Ducan kohlobo lwesifo sikashukela sohlobo 2 akunakusetshenziswa, noma kunjalo, uma kunokuqagelwa kwalesi sifo, ukudla kuyasiza ekwenzeni izinkomba zesisindo kube ngokwejwayelekile futhi kuzoba yisilinganiso esihle kakhulu sokuvimbelwa kwaso. Ngokuxilongwa kwesifo sikashukela sohlobo 1, ukudla okunjalo akunamsebenzi ngokuphelele.
Odokotela abaningi nezazi zokudla okunempilo baphikisana nokudla kwe-Ducan, futhi musa ukukuncoma kubantu abaphilile ngokuphelele. Isizathu silula - ngokubekelwa isikhathi eside kwama-carbohydrate namafutha, izinkinga zezitho zangaphakathi nezinhlelo zomzimba maduze ziqala:
- metabolism yehlisa ijubane;
- umsebenzi wezinso ukhubazekile;
- ukusebenza kohlelo lwe-endocrine kuya ngokuya kukhula.
Njengoba ukubuyekezwa kwalabo abaye bazama ukudla ngokwabo kuboniswa, bavame ukwehluleka, ukusebenza kwabo kunciphe, futhi nemizwa yabo inyamalale.
Ungadla kanjani kangcono?
Uma ukudla kwe-Ducan kohlobo lweshukela 2 kungasizakali, isiguli kufanele sidle kanjani? Odokotela bavame ukutusa ukunaka inombolo yetafula 5 ngokusho kwe-Pevzner noma inombolo yetafula 9 ngokusho kwe-Pevzner.
Lolu hlelo luhlinzeka ngokusetshenziswa njalo kokudla, izingxenye kufanele zibe zincane. Ngokwesilinganiso, badla okungenani izikhathi ezingama-5-6 ngosuku, njalo emahoreni ama-3. Kuyadingeka futhi ukwenqaba ukudla okunezipayisi, okubhemayo, okunosawoti kanye nokuthosiwe, ushukela kuthathelwe indawo izithambisi zemvelo noma zokwenziwa.
Ukudla kufanele kufake inani elanele lamaminerali kanye namavithamini, ikakhulukazi i-ascorbic acid. Ithiphu yesibili ukusebenzisa isamba esikhulu semifino, imifino yezinkathi ezithile zonyaka, amajikijolo amasha, okhalweni.
Kwividiyo ekulesi sihloko, kuphakama izindlela ezimbalwa ezihambelana nokudla kweDucan.