Imvamisa, ukumelana ne-insulin kunophawu olubizwayo - ukukhuluphala kwesisu, okungukuthi, izicubu ze-adipose zitholakala esiswini. Lolu hlobo lokukhuluphala luyingozi ngoba ukuthi amafutha atholakala kwizitho zangaphakathi futhi kukhombisa ukuncipha kokuzwela kwamangqamuzana kuyi-insulin ekhiqizwayo.
Ungasungula ukumelana ne-insulin ngokudlula izivivinyo ezithile. Lapho uqinisekisa ukutholwa, kufanele ushintshele ohlelweni olukhethekile lokudla okunempilo. Kufanele ihlose ukunciphisa isisindo kanye nokuvikela ukukhula kwesifo sikashukela sohlobo 2.
Ukudla kokumelana ne-insulin kuzochazwa ngezansi, kuvezwa imenyu yokulinganisa, kanye nezincomo zezinyathelo ezingeziwe zokunciphisa isisindo sesiguli.
Kungani kudliwa
Ukumelana ne-insulin kungukuncipha kokuphendula kwamangqamuzana nezicubu zomzimba ku-insulin, kungakhathalekile ukuthi kukhiqizwa umzimba noma injekishini. Kuvela ukuthi kushukela ongena egazini, ipancreas ikhiqiza i-insulin, kepha akubonwa ngamangqamuzana.
Ngenxa yalokho, ushukela wegazi uyakhuphuka futhi ama-pancreas abona lokhu njengesidingo se-insulin eyengeziwe futhi akhiqiza ngokungeziwe. Kuyavela ukuthi i-pancreas isebenza ngokugqoka.
Ukumelana ne-insulini kuholela ekukhuluphiseni esiswini, ngenkathi umuntu eba nemizwa ejwayelekile yendlala, ukukhathala nokucasuka. Ungahlonza lesi sifo ngokuhlaziya, izindlela eziphambili yizinkomba ze-cholesterol ne-glucose esegazini. Udokotela wenza nomlando wesiguli.
Ukudla kwalesi sifo kuyindlela ebalulekile yokwelashwa; ngemuva kwesonto lokwelashwa, impilo yesiguli iba ngcono kakhulu. Kepha uma ungahambisani nokudla okufanele, imiphumela elandelayo iyenzeka:
- ukuthuthukiswa kwesifo sikashukela sohlobo 2 (ukuzimela kwe-insulin);
- i-hyperglycemia;
- isifo sokuqina kwemizwa;
- ukushaya kwenhliziyo;
- isifo sohlangothi.
Ukumelana ne-insulin kuphoqa isiguli ukuthi sinamathele ekwelashweni kokudla kukho konke impilo yaso, ukuze kugwemeke imiphumela emibi emzimbeni.
Izisekelo zokwelapha zokudla
Ngalesi sifo, kuboniswa ukudla okune-carb ephansi, okuqeda indlala. Ukudla okunezithelo, amahlandla ayisihlanu kuya kwayisithupha ngosuku, izinga lokuphuza ngokweqile kuzosukela kumalitha amabili noma ngaphezulu.
Ngasikhathi sinye, ama-carbohydrate kumele kube nzima ukuwohloka, ngokwesibonelo, ama-khekhe kusuka kufulawa we-rye, okusanhlamvu okuhlukahlukene, imifino nezithelo. Imikhiqizo kafulawa evinjelwe, amaswidi, ushukela, inani lezithelo, imifino nemikhiqizo yezilwane.
Ukwelashwa kokushisa kwemikhiqizo akufaki inqubo yokuthosa nokusabalalisa ngokufaka inani elikhulu lamafutha zemifino, ngenxa yokuqukethwe kwekhalori yayo. Ngokuvamile, konke ukudla okunamafutha kufanele kungafakwa ekudleni.
Lokhu kudla kuvimbela imikhiqizo enjalo:
- inyama nenhlanzi yezinhlobonhlobo ezinamafutha;
- irayisi
- semolina;
- amaswidi, ushokoledi noshukela;
- imikhiqizo yokubhaka nefulawa evela kufulawa kakolweni;
- amajusi wezithelo;
- amazambane
- ukubhema inyama;
- ukhilimu omuncu;
- ibhotela.
Ukudla kwesiguli kufanele kwakheke kuphela kusuka kumikhiqizo enenkomba ye-glycemic index (GI) ephansi.
Inkomba Yomkhiqizo ye-Glycemic
Umqondo we-GI usho inkomba yedijithali yesilinganiso sokuqhekeka kwama-carbohydrate ngemuva kokusetshenziswa kwabo ekudleni. Ukwehlisa inkomba, kuphephe umkhiqizo wesiguli. Ngakho-ke, ukudla okuhambisana nokumelana ne-insulin yemenyu kwakhiwa ekudleni okune-GI ephansi, futhi ngezikhathi ezithile kuvunyelwe ukuguqula ukudla ngokudla ngenani eliphakathi nendawo.
Izindlela zokwelapha ukushisa azithinti kakhulu ukwanda kwe-GI. Kepha kulokhu akukho okuhlukile. Isibonelo, imifino enjenge izaqathi. Ngefomu layo elisha, kuyamukeleka ukumelana ne-insulin, ngoba i-GI iyunithi engama-35, kepha uma iphekiwe, yenqatshelwe ngokuphelele, ngoba inkomba isenani eliphakeme.
Ukukhetha kwezithelo kwalesi sifo kunabile futhi kuvunyelwe azikho ngaphezu kwama-200 amagremu ngosuku. Kunqatshelwe kuphela ukupheka ama-jusi wezithelo, ngoba i-GI yabo ingavusa ukugxuma okubukhali kushukela wegazi, kuze kufike ku-4 mmol / l ngemizuzu eyishumi ngemuva kokuphuza ingilazi nje yejusi. Konke lokhu kubangelwa "ukulahleka" komoya we-fiber, obhekene nokugeleza komfaniswano kweglucose egazini.
Inkomba ihlukaniswe izigaba ezintathu:
- kuze kufike kuma-50 PIECES - aphansi;
- I-50 - 70 PIERES - phakathi;
- ngaphezulu kwe-70 PIERES - ephezulu.
Kukhona nemikhiqizo engenayo i-GI. Futhi lapha umbuzo uvame ukuvela ezigulini - kungenzeka ukufaka lokho kudla ekudleni. Impendulo ecacile ithi cha. Imvamisa, lokhu kudla kuphezulu kilojoule, okubenza bangamukeleki ekudleni kweziguli.
Kukhona nohlu lwemikhiqizo ene-GI ephansi, kepha okuqukethwe kwekhalori ephezulu, lokhu kufaka:
- amaphuphu;
- imbewu yelanga;
- amantongomane.
Lapho uhlanganisa imenyu yokudla, kufanele unake kuqala imikhiqizo ye-GI nokuqukethwe kwabo kwekhalori.
Imikhiqizo evunyelwe
Imifino, izithelo, okusanhlamvu nemikhiqizo yezilwane kufanele kube khona nsuku zonke etafuleni lokudla. Lapho usebenzisa futhi ulungiselela imikhiqizo ethile, kuyadingeka ukunamathela emithethweni eminingana.
Ngakho-ke, kungcono ukudla izithelo ekuseni. Njengoba i-glucose etholwe kanye nabo egazini inconswa kalula ngesikhathi somzimba womuntu, okwenzeka engxenyeni yokuqala yosuku.
Izitsha zokuqala zilungiswa kumhluzi wemifino noma ongafuthelanga inyama yesibili. Umhluzi wesibili ulungiswa kanjena: emva kokubilisa kokuqala kwenyama, amanzi ayakhanywa bese kuthululwa okusha, bese umhluzi wezitsha zokuqala utholakala kuwo. Noma kunjalo, odokotela bathambekele kumasobho emifino, lapho inyama ingezwe ilungiselelwe.
Imikhiqizo yenyama nenhlanzi evunyelwe enenkomba ephansi:
- i-turkey;
- i-veal;
- inyama yenkukhu;
- inyama yomvundla;
- izigwaca;
- inkukhu nenkukhu yenkomo;
- ulimi lwenyama yenkomo;
- i-perch;
- pike
- Pollock
Izinhlanzi kufanele zibe khona kumenyu yangesonto okungenani kabili. Ukusetshenziswa kwe-caviar nobisi akufakiwe.
Emikhiqizweni yenyama nenhlanzi, zombili imifino nezinhlamvu zivunyelwe njengendishi yaseceleni. Kamuva kungcono ukupheka kuphela emanzini hhayi inkathi ngebhotela. Enye indlela kungaba ngamafutha zemifino. Kusuka kuzinhlamvu ezivunyelwe:
- i-buckwheat;
- ibhali le-pearl;
- irayisi (nsundu);
- izigaxa zebhali;
- i-durum kakolweni pasta (hhayi ngaphezu kwesonto kabili).
Amaqanda avumelekile ngokudla okungadluli koyedwa ngosuku, yize inani leproteyini lingandiswa, i-GI yazo ingu-zero. I-yolk inenkomba yamayunithi angama-50 futhi iqukethe inani elikhulayo le-cholesterol.
Cishe yonke imikhiqizo yobisi nobisi olunoshukela ine-GI ephansi, ngaphandle kwalawo enamafutha. Ukudla okunjalo kungaba isidlo sesibili esigcwele kahle sedili. Imikhiqizo elandelayo ivunyelwe:
- ubisi lonke nolusu;
- ukhilimu 10%;
- kefir;
- iyogathi engafakiwe;
- ubisi olubilisiwe olubilisiwe;
- iyogathi;
- ushizi wekotishi;
- ushizi we-tofu.
Imifino enokudla lokhu yenza ingxenye yokudla kwansuku zonke. Amasaladi nezitsha eziyinkimbinkimbi eziseceleni zilungiselelwe zona. Amazambane avinjelwe ngenxa ye-GI ephezulu, cishe amayunithi angama-85. Uma kunqunywa ukuthi ngezikhathi ezithile kufakwe amazambane ezifundweni zokuqala, khona-ke umthetho owodwa kufanele ubonwe. Tubers kudingeka zisikwe cubes futhi ofakwe ubusuku kumanzi abandayo. Lokhu kuzokwehlisa kancane amazambane wesitashi.
Imifino Engaphansi Ephansi:
- squash;
- anyanisi;
- ugarlic
- isitshalo seqanda
- Utamatisi
- ikhukhamba
- i-zucchini;
- upelepele oluhlaza okotshani obomvu noswidi;
- uphizi omusha nomisiwe;
- zonke izinhlobo iklabishi - omhlophe, obomvu, ukholifulawa, u-broccoli.
Ungangeza izinongo namakhambi ezitsheni, ngokwesibonelo - iparsley, dill, oregano, turmeric, basil nesipinashi.
Izithelo eziningi namajikijolo ane-GI ephansi. Zisetshenziselwa okusha, njengamasaladi, ukugcwaliswa kwamakhekhe kashukela kanye nasekwenzeni amaswidi ahlukahlukene ngaphandle koshukela.
Izithelo ezamukelekayo namajikijolo ngesikhathi sokudla:
- ama-currants abomvu namnyama;
- Ama-Blueberries
- i-apula, noma ngabe limnandi noma limuncu;
- I-Apricot
- umpe;
- Ama-Strawberry
- raspberries;
- iplamu;
- eliphakathi kwe;
- sitrobheli zasendle.
Kuyo yonke le mikhiqizo, ungapheka izitsha ezahlukahlukene ezizosiza ekulweni nokulwa ne-insulin.
Imenyu
Ngezansi kunemenyu eyisibonelo. Kungalandelwa, noma kungashintshwa ngokuya ngokuthandwa yisiguli. Zonke izitsha ziphekwe kuphela ngezindlela ezigunyaziwe - zithosiwe, kuyi-microwave, ezibhakwa kuhhavini, zithosiwe futhi zibilisiwe.
Kungcono ukunciphisa isilinganiso sikasawoti, ngoba kunomthelela ekugcinweni koketshezi emzimbeni kunokucindezela umthwalo ezinso. Futhi izitho eziningi zomzimba sezivele zithwele lezi zifo. Ungeqi okujwayelekile - amagremu ayi-10 ngosuku.
Kuyadingeka futhi ukukhumbula ukusetshenziswa kwenani elilinganayo loketshezi, okungenani amalitha amabili ngosuku. Ungaba futhi nesilinganiso esijwayelekile - isigidi esisodwa samanzi sidliwe ngekhalori ngalinye elidliwayo.
Ngalesi sifo, amanzi, itiye nekhofi kuvunyelwe njengoketshezi. Kepha yini enye engahlukanisa ukudla kweziphuzo? I-Rosehip ilusizo impela kwisifo sikashukela nokungahambisani ne-insulin. Kuvunyelwe ukuphuza kuze kufike ku-300 ml ngosuku.
UMsombuluko:
- ibhulakufesi - i-omelette eshisiwe, ikofi elimnyama no-ukhilimu;
- isidlo sasemini - isaladi lezithelo eligcinwe ngeyogathi engafakiwe, itiye eliluhlaza ngoshizi we-tofu;
- isidlo sasemini - isobho le-buckwheat kumhluzi wemifino, izingcezu ezimbili zesinkwa rye, usike wenkukhu enkukhu, iklabishi elibilisiwe nelayisi elinsundu, itiye le-herbal;
- itiye lasemini - isoufflé yoshizi wezithelo ezomisiwe, itiye eliluhlaza;
- isidlo sokuqala - i-pollock ebhakwe nemifino, ikhofi ngo-ukhilimu;
- isidlo sesibili ingilazi ye-ryazhenka.
NgoLwesibili:
- ibhulakufesi - ushizi wekotishi, ikhofi eluhlaza ngo-ukhilimu;
- isidlo sasemini - imifino ephekiwe, iqanda elibilisiwe, itiye eliluhlaza;
- isidlo sasemini - isobho semifino, ibhali enenkukhu ebilisiwe yenkukhu, ucezu lwesinkwa rye, itiye elimnyama;
- isidlo sasemini - isaladi lezithelo;
- isidlo sakusihlwa - ama-meatball kusuka elayisi elinsundu kanye ne-turkey ene-tomato sauce, ikofi eluhlaza;
- isidlo sesibili ingilazi yeyogathi.
NgoLwesithathu:
- ibhulakufesi lokuqala - i-kefir, amagremu ayi-150 ama-blueberries;
- isidlo sasekuseni sesibili - i-oatmeal enezithelo ezomile (ama-apricots omisiwe, ama-prunes), amakhukhi amabili we-fructose, itiye eliluhlaza;
- isidlo sasemini - isobho sebhali, isitshalo seqanda isosiwe notamatisi no-anyanisi, i-hake ebhakisiwe, ikofi ngo-ukhilimu;
- isidlo sasemini - isaladi yemifino, ucezu lwesinkwa rye;
- isidlo sokuqala - i-buckwheat nge-patty yesibindi, itiye eliluhlaza;
- isidlo sesibili - ushizi wekhokho onamafutha amancane, itiye.
NgoLwesine:
- ibhulakufesi lokuqala - isaladi lezithelo, itiye;
- isidlo sasekuseni sesibili - i-omelet eshisiwe ngemifino, ikhofi eluhlaza;
- isidlo sasemini - isobho lemifino, pilaf kusuka elayisi brown kanye nenkukhu, ucezu lwesinkwa rye, itiye eluhlaza;
- itiye lasemini - ushizi we-tofu, itiye;
- isidlo sokuqala - imifino ethosiwe, isitshulu esitshaliwe, itiye eliluhlaza;
- isidlo sesibili ingilazi yeyogathi.
NgoLwesihlanu:
- ibhulakufesi lokuqala - i-curd soufflé, itiye;
- isidlo sasekuseni sesibili - isaladi ye-Jerusalema artichoke, izaqathe kanye ne-tofu, ucezu lwesinkwa rye, umhluzi we-rosehip;
- isidlo sasemini - isobho semashi, inhlanzi eyosiwe ngebhali, ikofi eluhlaza enokhilimu;
- isidlo sasemini singafaka i-articoke isaladi labanesifo sikashukela esinjenge-Jerusalema artichoke, izaqathe, amaqanda, athosiwe ngamafutha omnqumo;
- isidlo sokuqala - iqanda elibilisiwe, iklabishi elinikezwe ujusi wetamatisi, ucezu lwesinkwa rye, itiye;
- isidlo sesibili ingilazi ye-kefir.
NgoMgqibelo:
- ibhulakufesi lokuqala - isaladi lezithelo, umhluzi we-rosehip;
- isidlo sasekuseni sesibili - i-omelette enosiwe, isaladi yemifino, itiye eliluhlaza;
- isidlo sasemini - isobho le-buckwheat, i-patty yesibindi elayisi elinsundu, ucezu lwesinkwa rye, itiye;
- itiye lasemini - ushizi wekhishi ongenawo amafutha, ikhofi eluhlaza;
- isidlo sokuqala - i-pollock ebhakwe emcamelweni wemifino, isipuni sesinkwa rye, itiye eliluhlaza;
- isidlo sesibili ingilazi ye-ryazhenka.
NgeSonto:
- ibhulakufesi lokuqala - isilayi se-rye isinkwa nge-tofu ushizi, ikofi eluhlaza ngo-ukhilimu;
- isidlo sasekuseni sesibili - isaladi yemifino, iqanda elibilisiwe;
- isidlo sasemini - isobho sethanga, ulimi lwenkomo ebilisiwe nge-buckwheat, ucezu lwesinkwa rye, umhluzi we-rosehip;
- itiye lasemini - ushizi wekotishi onamafutha amancane ngezithelo ezomile, itiye;
- isidlo sokuqala - ama-meatbread nge-utamatisi kasoso, ikofi eluhlaza ngo-ukhilimu;
- isidlo sesibili ingilazi yeyogathi.
Kwividiyo ekulesi sihloko, isihloko sokudla okwenziwa ukumelana ne-insulin siyaqhubeka.
