Lapho wenza ukuxilongwa "okumnandi", isiguli kufanele sinamathele ekwelashweni kokudla impilo yakhe yonke. Ukusuka kumenyu eyenziwe kahle, amazinga kashukela wegazi ancike ngqo. Ngakho-ke, kubalulekile ukukhetha ukudla okufanele abantu.
Izinhlobo zesifo sikashukela sohlobo 2 zinesistimu efanelekile yokudla okuqinisekisa ukuthi lesi sifo asihlali uhlobo oludinga i-insulin. Futhi ngohlobo lokuqala lwesifo sikashukela, lokhu kudla kunciphisa ubungozi bokukhula kwe-hyperglycemia, kanye nezinkinga ezahlukahlukene kwizitho ezihlosiwe.
Ngezansi sizocubungula isidlo samaprotheni esifo sikashukela, ukwenzeka kwaso kulesi sifo, ukuthi ungayikhetha kanjani imikhiqizo eyiyo ngokusho kwe-glycemic index yayo (GI), kanye nemigomo eyisisekelo yokudla ukudla eyethulwa.
Ukudla kwamaphrotheni
Ukudla kwamaphrotheni kashukela wesifo sikashukela kungahle kube "nelungelo lempilo", yize odokotela besakucebisa ukudla okune-carbohydrate ephansi. Lokhu kungenxa yokuthi amavithamini nezakhi zokulandela umkhondo kumele zingene ngokuphelele emzimbeni wesiguli. Njengoba ubukhulu beprotheyini bugcwala izicubu ezingafunekiyo zomzimba emzimbeni.
Ngohlobo lokudla okunamaprotheni, ukudla okuyinhloko ngamaprotheni (inyama, amaqanda, inhlanzi). Imvamisa, ukuba khona kwabo ekudleni kwesifo sikashukela akufanele kudlule i-15% yokudla okuphelele. Ukudla ngokweqile kwamaprotheni ekudleni kunika umthwalo owengeziwe emsebenzini wezinso, osuvele usindwa yisifo "esimnandi".
Kodwa-ke, uma abanesifo sikashukela abangaxhomekeki kwi-insulin bekhuluphele, ke ukudla okudla ngamaprotheni kusiza ukubhekana ngempumelelo namaphawundi angeziwe. Into esemqoka ukwazi umhlaba ophakathi nendawo. Ukuze wehlise isisindo, kufanele unamathele ekudleni kwamaprotheni ngelinye ilanga, nokudla okulandelayo kwe-carbohydrate. Lolu hlelo lokudla luvunyelwe kuphela ngemvume ye-endocrinologist.
Ukudla okunothe ngamaphrotheni:
- inhlanzi
- ukudla kwasolwandle (squid, shrimp, crab);
- inyama yenkukhu;
- imikhiqizo yobisi nemikhiqizo yobisi.
Kuyenzeka nokuthi akuhlale kwenzeka ukuthi ucebise ngokugcwele ukudla kwabanesifo sikashukela ngamaprotheni. Kulokhu, ungasebenzisa i-protein Shake. Inamaprotheni nama-carbohydrate ayinkimbinkimbi, ngakho-ke ayinqatshelwe isifo sikashukela sohlobo lokuqala nolwesibili.
Noma kunjalo, abanesifo sikashukela sanoma yiluphi uhlobo batuswa ukudla okune-carbohydrate ephansi, okugcwala umzimba hhayi ngamaphrotheni kuphela, kodwa nezinye izinto eziwusizo zomsebenzi ogcwele womzimba wonke.
Ingxenye yesabelo sansuku zonke kufanele ibe yimifino, njengamasaladi, izitsha eziseceleni kanye ne-casseroles. Amaphesenti ayi-15 amaprotheni, izithelo eziningi, mhlawumbe ezisha, kanti ezinye okusanhlamvu.
Ukukhetha ukudla kwanoma yikuphi ukudla okudliwayo kwabanesifo sikashukela kufanele kube ngokwe-index ye-glycemic (GI). Akufanele sikhohlwe ngamakhalori.
I-Dietary Glycemic Index
I-GI inani ledijithali elibonisa umphumela womkhiqizo kushukela wegazi. Kuncane inani, kuvikelekile ukudla.
Ukungaguquguquki kwemifino nezithelo kungathonya ukwanda kwe-GI, okungukuthi, uma umkhiqizo ulethwa esimweni se-puree, khona-ke inkomba yaso izonyuka kancane, kodwa kancane. Lokhu kungenxa "yokulahleka" kwefayibha, ebhekele ukugeleza kokufana kweglucose egazini.
Bonke ama-endocrinologists lapho belungiselela ukwelashwa kokudla baqondiswa yi-GI. Futhi ukunaka okuqukethwe kwekalori kokudla. Ngemuva kwakho konke, eminye imikhiqizo inesilinganiso esiphansi, ngokwesibonelo, imbewu namantongomane, kepha ngasikhathi sinye eziphakeme kakhulu kilojoule.
Ukudla okunamafutha kunqatshelwe kwabanesifo sikashukela, ngoba ngaphezu kokuqukethwe kwabo kwekhalori, okungathinta kabi isisindo, kuqukethe i-cholesterol embi futhi kugqugquzela ukwakhiwa kwama-cholesterol plaques.
I-GI ihlukaniswe izigaba ezintathu:
- 0 - 50 PIERES - inkomba ephansi, ukudla okunjalo kwakha ukudla okuyinhloko;
- I-50 - 69 PIERES - inkomba eyisilinganiso, ukudla okunjalo kuyinto eyehlukile futhi kuvunyelwe kaningi ngesonto;
- Amayunithi angama-70 futhi ngaphezulu kuyinkomba ephezulu, ukudla kungaphansi kokuvinjelwa okuqine, ngoba kuvusa ukugxuma okubukhali kushukela wegazi.
Kusetshenziswa ukudla okune-GI kuze kufike kuma-50 PIECES, isiguli sohlobo lwesibili sikashukela singalawula ushukela wegazi kalula ngaphandle kosizo lokwelashwa ngezidakamizwa. Kubalulekile ukubandakanyeka ekwelashweni ngokomzimba.
Izincomo zokudla
Ngaphezu kokukhetha okulungile kokudla kanye nokubalwa kwezingxenye, kubalulekile ukulandela imigomo yokudla okunempilo. Ngakho-ke, kufanele udle ngezingxenye ezincane, izikhathi ezingama-5-6 ngosuku, ngaphandle kokudla ngokweqile, futhi ngasikhathi sinye, ugweme ukulamba.
Musa ukungayinaki imvumo yokulingana kwamanzi - okungenani amalitha amabili kaketshezi ngosuku. Lokhu kubaluleke kakhulu uma umuntu enamathela ekudleni kwamaprotheni.
Kuyadingeka ukukhipha ukudla okunosawoti futhi okubhemayo, ukuze ungathwali umsebenzi owengeziwe wezinso. Ukwenqatshelwa okuphelele kwemikhiqizo emnandi nefulawa.
Singakwazi ukwahlukanisa izimiso eziyisisekelo zokwelashwa kokudla:
- ukondleka okuyisithelo, izikhathi ezingama-5-6 ngosuku;
- uphuze okungenani amalitha amabili kagesi ngosuku;
- Ukudla kwansuku zonke kufaka imifino, izithelo, inyama noma inhlanzi, okusanhlamvu nemikhiqizo yobisi;
- isidlo sokugcina kufanele okungenani sibe amahora amabili ngaphambi kokulala;
- okusanhlamvu kufanele kuphekwe emanzini, ngaphandle kokungeza ibhotela;
- kungcono ukufaka esikhundleni samafutha zemifino ngamafutha omnqumo, akugcini ngamavithamini kuphela, kodwa futhi kususa i-cholesterol embi emzimbeni.
Imenyu eyisampula
Ngezansi kunemenyu eyisibonelo okuhlose ukwehlisa ushukela wegazi futhi kube nomthelela ekwehliseni isisindo ngokweqile. Ingashintshwa ngokuya ngezinketho zakho zokunambitha komuntu siqu. Futhi, esikhundleni sokudla okuyisithupha, kuvunyelwe ukubanciphisa kuze kube yisihlanu.
Izithelo nezitsha ezivela kubo kufanele kufakwe isidlo sasekuseni, ngoba ushukela ungena emzimbeni nazo, ezitholwa kangcono yiziguli ezisebenza ngokomzimba engxenyeni yokuqala yosuku.
Ukupheka kuyadingeka kwabashadikazi, kumpheki ohamba kancane, ku-microwave, kuhhavini noma ekubiliseni.
Usuku lokuqala:
- ibhulakufesi lokuqala - amagremu ayi-150 wesaladi wezithelo ayoliswe ngeyogathi engafakiwe;
- isidlo sasekuseni sesibili - i-omelet eqanda elilodwa nemifino, ucezu lwesinkwa rye, itiye;
- isidlo sasemini - isobho le-buckwheat, iklabishi elihanjiswa ngamakhowe, isisichi senkukhu enomusi, itiye kanye ne-marmalade ngaphandle koshukela okuphekwe ekhaya;
- isidlo sasemini - isokhethi loshizi wezithelo ezomile;
- isidlo sokuqala - ibhali, i-pollock ku-utamatisi usoso, ikofi ngo-ukhilimu;
- isidlo sesibili ingilazi ye-ryazhenka.
Usuku lwesibili:
- ibhulakufesi lokuqala - i-jelly ku-oatmeal, ucezu lwesinkwa se-rye;
- isidlo sasekuseni sesibili - i-oatmeal emanzini ngezithelo ezomisiwe, ikhofi ngo-ukhilimu;
- isidlo sasemini - isobho semifino, amabarbheli erayisi ansundu ku-utamatisi usoso, isaladi yemifino, itiye elinolamula;
- itiye lasemini - i-apula elilodwa, itiye, ushizi we-tofu;
- isidlo sokuqala - isaladi yasolwandle (i-sea cocktail, ikhukhamba, iqanda elibilisiwe, iyogathi engafakiwe), ucezu lwesinkwa rye, itiye;
- isidlo sesibili ingilazi ye-kefir.
Usuku lwesithathu:
- ibhulakufesi lokuqala - ithanga elilodwa, itiye, amagremu angama-50 wanoma imaphi amantongomane;
- isidlo sasekuseni sesibili - iqanda elibilisiwe, isaladi yemifino yezikhathi ezithile, ucezu lwesinkwa rye, ikofi ngo-ukhilimu;
- isidlo sasemini - isobho nge-vermicelli enzima, i-perch, ebhakwe emcamelweni wemifino, itiye;
- itiye lasemini - ushizi wekhishi, idlanzana lezithelo ezomisiwe, itiye;
- isidlo sokuqala - iphalishi lebhali, ulimi lwenyama ebilisiwe, isaladi yemifino, itiye eliluhlaza;
- isidlo sesibili ingilazi yeyogathi.
Usuku lwesine:
- ibhulakufesi lokuqala - itiye elinama-cheesecake;
- isidlo sasekuseni sesibili - i-omelet ngemifino, ucezu lwesinkwa se-rye, itiye;
- isidlo sasemini - isobho semifino, i-buckwheat ne-patty yezinhlanzi, ucezu lwesinkwa rye, itiye;
- itiye ntambama - uvila we-cottage shizi odonsa, itiye;
- isidlo sokuqala - ilenti, inkukhu enesibindi, ikofi enokhilimu;
- isidlo sesibili ushizi ophansi onamafutha amancane.
Usuku lwesihlanu:
- ibhulakufesi lokuqala - amagremu ayi-150 wezithelo, i-100 ml ye-kefir;
- isidlo sasekuseni sesibili - isaladi yasolwandle, isinkwa se-rye isinkwa, itiye;
- isidlo sasemini - isobho ngerayisi elinsundu kanye nesitshulu semifino sikashukela endaweni epheka kancane nge turkey ebilisiwe, ikhofi ngo-ukhilimu;
- isidlo sasemini - jelly ku-oatmeal, ucezu lwesinkwa rye;
- isidlo sokuqala - i-pea puree, i-patty yesibindi, itiye;
- isidlo sesibili ingilazi yeyogathi engafakiwe.
Ividiyo ekulesi sihloko ichaza izimiso zokudla okunempilo kushukela.
