Lapho kwenzeka ukuphazamiseka kwe-metabolic, umzimba ulahlekelwa amandla ayo okumunca kahle ushukela, udokotela uzoxilonga isifo sikashukela sohlobo 2. Ngefomu elincane lalesi sifo, indima ephambili inikezwa ekungondlekeni okufanele, ukudla kuyindlela ephumelelayo yokwelashwa. Ngefomu lesilinganiso se-pathology elijwayelekile nelinzima, ukondleka okunengqondo kuhlanganiswa nokuzivocavoca ngokomzimba, ama-hypoglycemic agents.
Njengoba i-mellitus yesifo sikashukela enganciki i-insulin ijwayele ukubangelwa ukukhuluphala, isiguli sikhonjiswa ukwenza izinkomba zesisindo zibe ngokwejwayelekile. Uma isisindo somzimba sehla, amazinga kashukela egazi nawo aya ngokuya ngokuya emazingeni aphezulu. Ngenxa yalokhu, kungenzeka ukunciphisa umthamo wezidakamizwa.
Kunconywa ukuhambisana nokudla okune-carb ephansi, kuzonciphisa ukungena kwamafutha emzimbeni. Kuboniswa ukukhumbula imithetho ephoqelekile, isibonelo, njalo funda imininingwane eselebula lomkhiqizo, unqume isikhumba enyameni, amanoni, udle imifino emisha nezithelo (kepha kungabi ngaphezu kwama-400 g). Kuyadingeka futhi ukulahla amasoso ukhilimu omuncu, ukuthosa emifino kanye nebhotela, izitsha ziyabiwa, zibhakwe noma zibilisiwe.
I-Endocrinologists igcizelela ukuthi ngohlobo 2 lwesifo sikashukela, kubaluleke kakhulu ukulandela indlela ethile yokudla:
- ngosuku oludinga ukudla okungenani izikhathi ezingama-5-6;
- ukuhanjiswa kufanele kube okucekeceke, okuncane.
Kuhle kakhulu uma ukudla nsuku zonke kuzoba ngasikhathi sinye.
Ukudla okuhlongozwayo kungabuye kusetshenziswe uma umuntu enamathuba okuthola isifo sikashukela futhi angafuni ukugula.
Izici zokudla
Awukwazi ukuphuza utshwala onesifo sikashukela, ngoba utshwala bubangela ushintsho olungazelelwe ezingeni le-glycemia. Odokotela batusa ukulawula usayizi wabo wokusebenzela, ukukala ukudla, noma ukuhlukanisa ipuleti libe ngama-halves ama-2. Ama-carbohydrate ayinkimbinkimbi namaprotheni afakwa kokukodwa, nokudla kwe-fiber kwesibili.
Uma uhlangabezana nendlala phakathi kokudla, ungadla ushukela, kungaba ngama-apula, i-kefir ephansi, ushizi we-cottage shizi. Isikhathi sokugcina bengadli ngaphambi kwamahora ama-3 ngaphambi kokulala ebusuku. Kubalulekile ukuthi ungakweqi ukudla, ikakhulukazi ibhulakufesi, ngoba kuyasiza ukugcina ukunakekelwa koshukela usuku lonke.
I-confectionery, iziphuzo ezinekhabhoni, ama-muffin, ibhotela, umhluzi wenyama onamafutha, ukhukhamba, usawoti, izitsha zokubhema ezivinjelwe ngokuphelele ukukhuluphala. Kusuka kuzithelo awukwazi amagilebhisi, ama-sitrobheli, amakhiwane, omisiwe, izinsuku.
Ukudla kwesifo sikashukela sohlobo 2 kubandakanya ukusetshenziswa kwamakhowe (150 g), izinhlobonhlobo zezinhlanzi, inyama (300 g), imikhiqizo yobisi yokuqukethwe kwamafutha anciphile, okusanhlamvu, okusanhlamvu. Futhi, imifino, izithelo, kanye nezinongo kumele kube khona ekudleni, kusiza ukunciphisa i-glycemia, ukuqeda i-cholesterol eyeqile:
- ama-apula
- ithanga
- Kiwi
- ginger
- izithelo zomvini
- ithini lamapheya.
Kodwa-ke, abanesifo sikashukela akufanele bahlukunyezwe ngezithelo; kuvunyelwe ukungadli izithelo ezingaphezu kuka-2 ngosuku.
Ukudla okuphansi kwe-carb
Kwabanesifo sikashukela esikhuluphele, kukhonjiswa kuphela ukudla okujwayelekile kwe-carb. Izifundo zobudokotela zikhombisile ukuthi ngokudla nsuku zonke kwesilinganiso sama-20 g we-carbohydrate, ngemuva kwezinyanga eziyisithupha, amazinga kashukela egazi ancishiswa kakhulu. Uma isifo sikashukela sohlobo 2 simnene, isiguli sinethuba lokushiya ngokushesha ukusetshenziswa kwemithi ethile.
Ukudla okunjalo kulungele lezo ziguli ezihola indlela yokuphila esebenzayo. Ngemuva kwamaviki ambalwa wokudla okwelaphayo, umfutho wegazi nephrofayili ye-lipid uyathuthuka. Ukudla okuvame kakhulu kubhekwa: iSouth Beach, iGlycemic Diet, iMayo Clinic Diet.
Uhlelo lokudla okunempilo lwaseSouth Beach lususelwe ekulweni nokulamba nokwenza i-glycemia ihlale ngokwejwayelekile. Esigabeni sokuqala sokudla, kunemikhawulo eqinile yokudla; ungadla kuphela imifino nokudla kwamaprotheni.
Lapho isisindo siqala ukuncipha, isigaba esilandelayo siqala, kancane kancane ezinye izinhlobo zemikhiqizo zilethulwa:
- ama-carbohydrate ayinkimbinkimbi;
- ubisi omuncu;
- izithelo.
Ngokunamathela ngokuqinile ekudleni kwesifo sikashukela sohlobo 2, inhlala-kahle yomguli iyathuthuka.
I-Mayo Clinic Diet isebenzisa isobho elivuthayo. Lesi sidlo singalungiswa kusuka emakhanda ayi-6 anyanisi, isixha sezigaxa zikamoya, amasheya ambalwa esitoko semifino, upelepele oluhlaza wensimbi, iklabishi.
Isobho elilungiselelwe kufanele liyanambithelwa nge-chili noma i-cayenne, ngenxa yalesi sithako, futhi kungenzeka ukushisa amanoni omzimba. Isobho lidliwa ngamanani angenamkhawulo, okungeziwe kanye ngosuku ungadla izithelo ezimnandi nezomuncu.
Ama-endocrinologists amaningi anqunywa kwabanesifo sikashukela abanokukhulu ngokweqile ukuzama ukudla kwe-glycemic, kuyasiza ukuvimbela ukuguquguquka okubukhali ku-glycemia. Isimo esikhulu ukuthi okungenani ama-40% kilojoule kufanele abe kuma-carbohydrate ayinkimbinkimbi. Ngale njongo, bakhetha ukudla okunenkomba ephansi ye-glycemic index (GI), kuyadingeka ukushiya ijusi yezithelo, isinkwa esimhlophe, amaswidi.
Amanye ama-30% angama-lipids, ngakho-ke nsuku zonke abanesifo sikashukela abahlushwa isifo sohlobo 2 kufanele basebenzise:
- inyoni;
- inhlanzi
- inyama enciphile.
Ukuze kubelula ukubalwa kilojoule, kuye kwenziwa itafula elikhethekile lapho unganquma khona kalula inani elifunekayo lama-carbohydrate. Etafuleni, imikhiqizo yalinganiswa ngokuya ngokuqukethwe kwe-carbohydrate, kuyadingeka ukukala konke ukudla okukuwo.
Nakhu ukudla okufana nalokhu kohlobo 2 sikashukela abakhuluphele ngokweqile.
Imenyu yeviki
Kuyo yonke impilo, iziguli ezinesifo sikashukela phakathi kokukhuluphala, kubalulekile ukulandela indlela odla ngayo, kufanele ifake wonke umsoco obalulekile, amavithamini, amaminerali. Imenyu eyisampula yeviki ingaba njengale.
NgoMsombuluko ILANGA
NgoMsombuluko nangeSonto ngesidlo sasekuseni, yidla amagremu angama-25 wesinkwa izolo, 2 wezipuni zephalishi lebhali (kuphekwe emanzini), iqanda elibilisiwe, i-120 g yesaladi yemifino entsha nethisipuni lamafutha emifino. Phuza ibhulakufesi ngengilazi yetiye eluhlaza, ungadla ubhakwa noma i-apula entsha (i-100 g).
Kwasemini, kunconyelwa ukudla amakhukhi angenakuthunyelwa (ingabi ngaphezu kwama-25 g), uhhafu webhanana, uphuze ingilazi yetiyi ngaphandle koshukela.
Kudla kwasemini, yidla:
- isinkwa (25 g);
- i-borsch (200 ml);
- inyama yenkomo (30 g);
- izithelo nejusi le-berry (200 ml);
- isaladi yezithelo noma yemifino (65 g).
Ukuze uthole ukudla okulula kumenyu yohlobo lwesifo sikashukela sohlobo 2, kufanele kube nesaladi yemifino (65 g), ujusi wamatamatisi (200 ml), isinkwa sokusanhlamvu okugcwele (25 g).
Kusihlwa, ukuqeda isisindo somzimba ngokweqile, yidla amazambane abilisiwe (100 g), isinkwa (25 g), i-apula (100 g), isaladi yemifino (65 g), inhlanzi ebilayo enamafutha amancane (165 g). Esidlweni sesibili, udinga ukukhetha izinhlobo zamakhukhi (25 g), i-low-fat kefir (200 ml).
NgoLwesibili ulwesihlanu
Ngokudla kwasekuseni kulezi zinsuku, yidla isinkwa (35 g), isaladi yemifino (30 g), itiye elimnyama nelamula (250 ml), i-oatmeal (45 g), ucezu oluncane lwenyama yomvundla abilisiwe (60 g), ushizi onzima (30 g )
Kwasemini, ukwelashwa kokudla kubandakanya ukudla i-banana eyodwa (ubuningi be-160 g).
Ukudla kwasemini, pheka isobho semifino enama-meatballs (200 g), amazambane abilisiwe (100 g), udle isinkwa esidala (50 g), izipuni ezimbalwa zesaladi (60 g), ucezwana oluncane lolimi lwenkomo ebilisiwe (60 g), isiphuzo esihlabayo kanye nesithelo sekhompiyutha ushukela wamahhala (200 g).
Ngesidlo sasemini, kunconywa ukudla ama-blueberries (10 g), i-orange eyodwa (100 g).
Ngokudla kwakusihlwa kufanele ukhethe:
- isinkwa (25 g);
- i-coleslaw (60 g);
- i-buckwheat porridge emanzini (30 g);
- ujusi katamatisi (200 ml) noma u-Whey (200 ml).
Kwisidlo sakusihlwa sesibili, baphuza ingilazi ye-kefir ephansi, badla ama-25 g wama-cookies e-biscuit.
NgoLwesithathu usuku
Lezi zinsuku, isidlo sasekuseni sohlobo 2 sikashukela kubandakanya ukudla isinkwa (25 g), inhlanzi eyosiwe nge-marinade (60 g), nesaladi yemifino (60 g). Kuvunyelwe nokudla ubhanana, ucezu oluncane lukashizi obunzima (30 g), uphuze ikhofi ebuthakathaka ngaphandle koshukela (kungabi ngaphezu kwama-200 ml).
Kwisidlo sasemini, ungadla ama-pancake ama-2, anesisindo esingu-60 g, uphuze itiye ngelamula, kepha ngaphandle koshukela.
Kwasemini, udinga ukudla isobho yemifino (200 ml), isinkwa (25 g), isaladi yemifino (60 g), iphalishi le-buckwheat (30 g), izithelo nejusi le-berry ngaphandle koshukela (1 inkomishi).
Ukuze uthole isidlo santambama, udinga ukuthatha ipiki (120 g), ama-tangerines ambalwa (100 g). Ukudla isidlo sasemini yisinkwa (12 g), umusi wezinhlanzi (70 g), i-oatmeal (30 g), amakhukhi angenakuthunyelwa (10 g), kanye nesidlo sakusihlwa ngetiyi ngaphandle koshukela.
ISonto
Ukudla kwasekuseni kwemikhiqizo ekhuluphele yohlobo 2 sikashukela kuyakhonjiswa:
- amadombolo nge-cottage shizi (150 g);
- sitrobheli abasha (160 g);
- ikofi ebunjiwe (inkomishi e-1)
Kwisidlo sasekuseni sesibili, i-25 g yeprotheni omelet, ucezu lwesinkwa, ingilazi yejusi yetamatisi, isaladi yemifino (60 g) kahle.
Kwisidlo sasemini, bapheka isobho le-pea (200 ml), isaladi i-Olivier (60 g), badla ingxenye yesithathu yenkomishi yejusi (80 ml), isinkwa izolo (25 g). (70 g).
Ukuze uthole isidlo sasemini sakusasa yidla i-peach (i-120 g), ama-lingonberry amasha (160 g).
Ama-diabetes ayakudla isidlo sakusihlwa anconyelwa isinkwa esidala (25 g), ibhali leparele (30 g), ingilazi yejusi yetamatisi, isaladi yemifino noma yezithelo, kanye ne-steak yenkomo. Esidlweni sesibili, yidla isinkwa (25 g), i-kefir ephansi (200 ml).
Zokupheka sikashukela
Lapho umuntu onesifo sikashukela eseqile, udinga ukudla ukudla okunenkomba ephansi ye-glycemic. Ungapheka izindlela eziningi zokupheka ezingeke zibe wusizo kuphela, kepha futhi zinambitheke. Ungaziphatha ushukela nge-charlotte ngaphandle koshukela noma ezinye izitsha.
Isobho lebhontshisi
Ukuze ulungiselele isidlo, udinga ukuthatha amalitha ama-2 womhluzi wemifino, inqwaba yamabhontela aluhlaza, amazambane ambalwa, inhloko ka-anyanisi, imifino. Umhluzi ulethwa ngamathumba, kufakwa imifino enosiwe kuyo, kuphekwe imizuzu eyi-15, kuthi lapho sekubhalwa ubhontshisi uthuliwe. Imizuzu emi-5 ngemuva kokubila, isobho lisuswa emlilweni, kufakwa imifino kulo, kunikezwe itafula.
Ikhofi ayisikhilimu
Ukuqeda isisindo ngokweqile, abanesifo sikashukela bangalungiselela u-ayisikhilimu, ngoba bathatha lokhu:
- Ukwatapheya;
- Amawolintshi ama-2;
- 2 wezipuni uju;
- 4 wezipuni zikakhokho.
Amawolintshi amabili asikiwe ku-grater (zest), akhanywa ujusi kubo, oxutshwe ne-pulp ye-avocado (kusetshenziswa i-blender), uju, ukhokho. Isisindo esiqediwe kufanele sibe sikhulu ngokulingana. Ngemuva kwalokho ithululelwa isikhunta, ibekwe efrijini ihora eli-1. Ngemuva kwalesi sikhathi, u-ayisikhilimu ulungile.
Imifino ethosiwe
Imifino ebilisiwe ifakiwe kuhlu lwezitsha zokudla ezinhle Ukupheka, udinga ukuthatha u-anyanisi, i-pepper yezinsimbi, i-zucchini, isitshalo seqanda, inhloko encane yeklabishi, utamatisi abambalwa.
Imifino kudingeka inqunywe ku-cubes, ifakwa epanini, uthele isigamu selitha lomhluzi wemifino. Isitsha silungiselelwe imizuzu engama-45 emazingeni okushisa angama-160 degrees, ungapheka imifino esitofu. Ividiyo ekulesi sihloko izokutshela ukuthi ukudla okudliwayo kufanele kube yini sikashukela.
