Isifo sikashukela yisifo esikhohlisayo, ngoba ekuqaleni kuvame ukwenzeka ngesimo esibuhlungu. Ngakho-ke, akuvamile ukutholwa ekuqaleni kwesigaba sokukhula, okwenza kube nzima kakhulu inqubo elandelayo yokwelashwa. Kepha ungazivikela kanjani kwisifo sikashukela futhi lokhu kungenziwa ngecebo lokuthola ifa?
Ukuvela kwezimpawu zesifo sikashukela kumuntu kukhombisa ukuthi lesi sifo siyaqhubeka. Kuyaqapheleka ukuthi isifo sikashukela asisiyo ifa eliyindlalifa, kepha kusenokwenzeka ukuthi kusengaphambili. Ngakho-ke, uma esinye sezihlobo sihlushwa ngamazinga kashukela akhuphukile, amathuba kashukela emndenini aphakeme kunakwabanye.
Kodwa-ke, odokotela bathi amathuba okuba nesifo sikashukela angakhuphuka futhi anciphe ngokuya ngempilo yomuntu. Ngakho-ke, ukuze uzivikele ekuqubukeni kwe-hyperglycemia engapheli, kubalulekile ukunamathela emithethweni yokuvimbela ehlanganisa ukulandela ukudla okhethekile, ukuyeka imikhuba emibi, ukudlala imidlalo nokwenza izivivinyo ezijwayelekile.
Isifo Sokuvimbela Ushukela
Akubona abantu abaningi bazi ukuthi ukufakwa kwamafutha ngokwezinga elikhulu akubangelwa kokuqukethwe kwekhalori kokudla okusetshenzisiwe, kodwa ngekhwalithi yabo ephansi nokulimala. Ngakho-ke, ukuvimbela ukukhula kwesifo sikashukela, into yokuqala oyidingayo ukuze ushintshe indlela odla ngayo.
Ngale njongo, kuyadingeka ukunciphisa ukusetshenziswa kwama-carbohydrate asheshayo ane-Glycemic Index ephezulu (kukhombisa izinga lokudla kwe-carbohydrate egazini kanye nesikhathi esithathayo ukuguqula ushukela). Ngakho-ke, kuyadingeka ukukhipha kwimenyu yansuku zonke iziphuzo ezimnandi zekhabhoni, ushukela, uju, amaswidi, amalinki, isinkwa esimhlophe.
Uma i-GI iphakeme, khona-ke lokhu kubonisa ukwanda kokudla okusheshayo, ngakho-ke ukudla okunjalo akubhekwa njengokulusizo. Nge-GI ephansi, ama-carbohydrate ayagaywa kancane, bese kuthi ushukela ungene kancane emfudlaneni wegazi, ngakho-ke ama-pancreas azoba nesikhathi sokufihla i-insulin.
Kepha akwenzeki njalo ukudla okulungile. Isibonelo, abantu abaningi bakuthola kunzima kakhulu ukudela amaswidi. Kulokhu, kungcono ukusebenzisa ama-sweeteners (ngokwesibonelo, i-stevia) kanye namabha kashokholethi namaswidi kungcono ukukubona ngama-marshmallows, i-marmalade, i-jelly kanye namanye ama-dessert angenabungozi kangako.
Ama-carbohydrate ayinkimbinkimbi adonswa kancane kancane ekudleni okugaya kuwo afaka ufulawa oxubile, okusanhlamvu okuhlukahlukene, imifino ethile, i-bran nokunye ukudla okune-fiber-rich. Abantu abaningi bayazi ukuthi imifino nezithelo ezintsha kuyisitoreji samavithamini, amaminerali kanye nokhiye wesibalo esihle, esincane. Kepha ngokuthambekela kokukhulu ngokweqile kanye nengozi ye-hyperglycemia engapheli, ubhanana, ama-sitrobheli, ama-apricots, amagilebhisi, amazambane, amakhabe, amakhabe kanye izaqathi kusadingeka ukuthi kudliwe ngenani elilinganiselwe. Eminye imithetho ebalulekile nayo kufanele ibonwe:
- Kungcono ukupheka imikhiqizo kuhhavini noma upheke, futhi lapho uyithosa kuyadingeka ukusebenzisa amafutha emifino kuphela.
- Wonke amafutha ezilwane kumele athathelwe indawo ngamafutha emifino.
- Itiye elimnyama kufanele likhethwe ngaphezu kwetiye eliluhlaza, nekhofi ngaphezulu kwe-chicory.
- Ukudla kokudla kufanele kukhethwe futhi kususwe isikhumba enkukhuni.
- Emini kufanele okungenani kube nokudla okungu-5 kwezingxenye ezincane zokudla.
- Akufanele udle ukuze ujabule.
- Awukwazi ukubulawa yindlala, ngoba lokhu kuholela ekwehleni okunamandla kokuhlushwa ushukela.
- Udinga ukudla kancane, ukuhlafuna ukudla kahle.
- Akunasidingo sokudla ukudla okusele uma uzizwa ugcwele.
- Akufanele uye esitolo ulambile.
Ukuvikela ukudla ngokweqile, ngaphambi kokudla, kufanele ucabange ukuthi ngabe ikhona ngempela indlala. Ngasikhathi sinye, kufanele uzame okuncane ngangokunokwenzeka ukuzama ukudla ngesikhathi sokupheka.
Ngomzwa obuthakathaka wendlala, okokuqala udinga ukudla okuthile okunempilo futhi okuphansi kilojoule. Kungaba i-apula, ikhukhamba, iklabishi noma ama-cherries.
Ungazivikela kanjani kushukela ngemikhiqizo?
Bambalwa abantu abaziyo ukuthi ubhontshisi, i-blueberries, isipinashi, ugarlic, isilimo esidliwayo esinamagatsha anamanzi, u-anyanisi kanye ne-sauerkraut banegalelo ekukhiqizeni i-insulin futhi kuthuthukise umsebenzi we-pancreatic.
Imenyu elinganiselwa yokuvikela ukukhuluphala nesifo sikashukela
Ukudla kwasekuseni kufanele kube okugcwele futhi okuphoqelekile. AbakwaSutra bangadla i-oatmeal, iphekwe obisini lwe-skim nesinamoni nama-apula, ushizi onamafutha aphansi, iyogathi noma ushizi wekhishi. Ungadla futhi ezinye zezinkamba ezivela kufulawa we-wholemeal bese uphuza yonke into ngetiyi noma ikhofi.
Kokudla kwasemini, inhlanzi noma inyama (ebhakwe, ebilisiwe) ngephalishi, imifino noma isinkwa esiphelele sokusanhlamvu kuzoba wusizo. Ungadla futhi isobho yemifino noma isaladi ekheniwe ukhilimu omuncu (10%) noma uwoyela wemifino. Njengesiphuzo, kufanele ukhethe i-compote, isiphuzo sezithelo noma ujusi oxutshwe namanzi.
Ukudla kwakusihlwa kufanele kube amahora amabili ngaphambi kokulala. Futhi okuqukethwe kwayo kwe-caloric akufanele kungabi ngaphezu kwama-20% wevolumu yansuku zonke. Imenyu eyisampula kusihlwa:
- ukuthosa ngoshizi onamafutha amancane;
- i-vinaigrette noma isitshulu semifino;
- I-150-200 g ye-buckwheat nocezu lwenyama noma lwenhlanzi;
- izithelo ezomisiwe netiye eliluhlaza;
- imifino nelayisi elibilisiwe.
Ngesikhathi sokudla okuphakathi, ungadla imifino, izithelo, amajikijolo neyogathi enamafutha amancane, ingilazi ye-kefir noma ubisi. Kubalulekile ukubheka isilinganiso, okungukuthi, ngesikhathi ungadli ngaphezu kwama-aphula ama-2 no-200 g wanoma yikuphi ukudla.
Noma kunjalo, okuqukethwe kwekalori ekudleni kwansuku zonke kufanele okungenani kube yi-1200-1500 kcal. Ngaphandle kwalokho, umzimba ngeke uthole isamba esidingekayo sezakhamzimba.
Uma ukhuluphele, khona-ke kufanele ukhawule ukusetshenziswa kokudla okunamafutha, ngoba okuqukethwe kwekhalori kwamafutha kuphezulu kakhulu kunalokho ngamaprotheni noma ama-carbohydrate. Ngaphezu kwalokho, aqongelela emzimbeni ngaphansi kwesikhumba. Ngakho-ke, kufanele unciphise ukusetshenziswa kwemayonesi, imbewu, ibhotela, inyama enamafutha, kufaka phakathi isinqe namaladi, nenhlanzi.
Kumele kukhunjulwe ukuthi ukukhuluphala kanye nesifo sikashukela kuvame imiqondo emibili ehlobene.
Ezinye izindlela zokuvimbela
Ngengozi ekhulayo yokuba nesifo sikashukela, into yokuqala okufanele uyenze ukuyeka utshwala nogwayi. Ngaphezu kwalokho, iziphuzo ezidakayo, ngaphezu kweqiniso lokuthi zine-khalori ephezulu, kuholela ekuqongeleleni kwamafutha esiswini.
Isimo esibalulekile esinciphisa kakhulu ingozi yesifo sikashukela yindlela yokuphila esebenzayo. Ngakho-ke, udinga ukuhamba ngaphezulu, ngokwesibonelo, esikhundleni se-lifti, gibela izitebhisi uhambe ngezinyawo ezinde.
Ungazivikela kanjani kwisifo sikashukela ngokusebenzisa imidlalo? Ukuze unciphise ukubekezelela ushukela, wehlise isisindo bese ususa amanoni e-visceral, udinga ukuzivocavoca nsuku zonke. Kungaba:
- ukugibela ibhayisekili;
- ukuhamba ngezinyawo;
- Izintaba (okungenani i-4 km);
- ukubhukuda
- ithenisi nokuningi.
Ngaphezu kwalokho, kubalulekile ukubheka njalo izinga le-glycemia futhi ulinganise nomfutho wegazi. Kuyadingeka futhi ukuqapha inkomba yesisindo somzimba, ebalwa kanjena: isisindo ku-kg ihlukaniswe ngamamitha skwele.
Uma i-BMI ingaphansi kuka-18.5, khona-ke kukhona ubungozi besifo sikashukela sohlobo 1. Lapho inkomba isukela ku-18,5 kuye ku-24,9, isisindo esinjalo sithathwa njengento efanelekile. Singakhuluma ngokuphelela uma iBMI ingu-25- 29,9, ephakeme ikhombisa ukukhuluphala kweyokuqala (kufinyelela kuma-34.9), okwesibili (kuze kufike ku-39.9) noma isiqu sesithathu (ngaphezulu kuka-40).
Ngaphezu kokulawula isisindo, ukucindezelwa kufanele kugwenywe noma nini lapho kungenzeka futhi kuphumula okwengeziwe. Ngale njongo, kanye ngonyaka kutuswa ukuthi uphumule ezindaweni zokungcebeleka zezempilo.
Kunconywa ukugqoka izingubo ezenziwe ngendwangu yemvelo bese ukhetha izicathulo ezisezingeni eliphakeme ezinama-insoles e-orthopedic kanye nesithende esincane.
Ukuze uvimbele ukukhula kwesifo sikashukela, kuyadingeka ukuthatha amavithamini namaminerali anjalo:
- D - etholakala emaqanda, amafutha obisi, isibindi nezinhlanzi ezinamafutha;
- B - etholakala kumantongomane, isinkwa, isibindi, ubhontshisi, isikhuphasha seqanda, okusanhlamvu, ubisi;
- I-C - ise okhalweni lwe-rose, upelepele obumnandi, ama-radishes, ama-gooseberry, isilimo esidliwayo esinamagatsha anamanzi aluhlaza kanye nophizi;
- i-zinc - ushizi, izinkukhu, amazambane, imifino eluhlaza, ugarliki, u-anyanisi, izithelo zezithelo zomdiliya, amajikijolo namantongomane acebile kule element yokulandela umkhondo;
- I-chrome - inhlanzi, inyama, i-cherry, i-kholifulawa, ubhontshisi, ama-beet, izinsuku amakhowe, inkukhu kanye namaqanda izigwaca.
Ukuvimbela ukukhula kwesifo sikashukela, ungaphuza ama-decoctions kanye nokumnika kusuka ezitshalweni zokwelapha ezinomphumela wehlisela ushukela. Ngempela, uma uqhathanisa nemikhiqizo yokwenziwa, ayigcini nje ngamazinga kashukela aphansi, kepha futhi inomthelela ojwayelekile wokuqinisa kuwo wonke umzimba. Ngakho-ke, i-garcinia, ama-sitrobheli asendle, amajikijolo ama-rowan, ama-elderberry, ama-blueberries, amaqabunga e-walnut, izimpande ze-ginseng, ama-elecampane kanye nama-gluckose asezingeni leshukela.
Ngakho-ke, ngaphezu kokunciphisa ingozi yesifo sikashukela, ukuhambisana nazo zonke lezi zinyathelo ezingenhla kuzoqinisa uhlelo lwezinhliziyo, kuthuthukise imetabolism futhi kuvikele ukukhula kwe-atherosclerosis. Ngaphezu kwalokho, ukuvikela kuzothuthukisa ukusebenza kobuchopho, kunciphise ingozi yezifo ezithathelwanayo, kulondoloze umbono futhi kuqinise nokuzivikela komzimba. Kuvelaphi nokuthi ungazivikela kanjani kwisifo sikashukela - kuvidiyo ekulesi sihloko.
