Ngokuxilongwa kwesifo sikashukela i-mellitus, kungakhathalekile ukuthi hlobo luni, isiguli kufanele sikhethe ngokucophelela imikhiqizo yokudla futhi sinamathele ekwelashweni kwaso okufudumele. Kubalulekile ukuthi ukudla kwesifo sikashukela kufaka imifino, izithelo nemikhiqizo yezilwane.
Imikhiqizo yobisi nemikhiqizo yobisi kufanele ibe khona etafuleni likashukela nsuku zonke. Ake sithi ingilazi ye-kefir noma iyogathi engafakiwe ingasebenza njengesidlo sesibili esigcwele.
Kepha lapho ukhetha imikhiqizo, kufanele ugxile enkombeni yenkomba ye-glycemic index (GI), noma yikuphi ukudla okunakho. Kungavusa ngokuqondile ukwanda kwe-glucose yegazi. Ngakho-ke, akuyona yonke imikhiqizo yobisi nobisi olunoshukela enomphumela omuhle emzimbeni womuntu onesifo sikashukela.
Imininingwane enjalo izokwethulwa ngezansi - kungenzeka yini ukuphuza iyogathi enamafutha amancane ngaphandle koshukela kushukela, ngamanani amangaki futhi lapho kufaneleka khona, kanye nomqondo we-GI nezinkomba zemikhiqizo yobisi ebilisiwe.
I-GI yemikhiqizo yobisi nemikhiqizo yobisi
Isikhombi se-GI yedijithali sikhombisa umphumela womkhiqizo ekuthambeni kweglucose egazini ngemuva kokusetshenziswa kwayo.
Kuhlobo 2 sikashukela, kanye neyokuqala, ukudla ngaphandle kokulimaza impilo nge-GI kuze kufike kuma-50 PIECES kuvunyelwe, kusuka kuma-50 PIECES ukuya kuma-70 PIECES, ngezikhathi ezithile ungafaka imikhiqizo enjalo ekudleni, kepha konke okungenhla kwama-PIECES angama-70 akuvunyelwe ngokuphelele.
Imikhiqizo eminingi yobisi nobisi olunoshukela ine-GI ephansi, futhi ivunyelwe ukudliwa nsuku zonke ngesilinganiso esingeqi kuma-gramu ayi-400, okungcono amahora amabili kuya amathathu ngaphambi kokulala. Imikhiqizo ene-GI kuze kufike ema-50 PIERES:
- Ubisi luphelele;
- Ubisi oludakayo;
- Ubisi lwesikhumba;
- I-Ryazhenka;
- Kefir;
- I-yogog;
- Cream kuze kufike ku-10% wamafutha;
- Ushizi omncane wekhotishi;
- Ushizi weTofu;
- I-yogurt engaphendulwanga.
Izinzuzo zeyogathi ku-mellitus yesifo sikashukela azikwazi ukubhekelwa phansi, ngoba azenzi nje kuphela ukusebenza kwephakethe lesisu ngaphandle kokuvusa ushukela wegazi, kodwa futhi zisusa ubuthi nobuthi.
I-yogurt eyenziwe ekhaya iyindlela enhle yokuvimbela isifo sikashukela sohlobo 2.
Izinzuzo zeyogathi yesifo sikashukela
I-yogog ingumkhiqizo onikwe amandla yi-bacterial lactobacili ye-lactobacili bulgaricus kanye ne-lactobacili thermophilus. Ngenqubo ye-oxidation, amagciwane akhiqiza izakhi zomzimba ezidingekayo umzimba womuntu. Umkhiqizo onjalo wobisi udonswa kangcono kunobisi ngama-70%.
I-yoghur engenamafutha iqukethe amavithamini B 12, B 3 no-A, ngaphezu kobisi lonke. Umzimba wesifo sikashukela udinga amavithamini eqenjini B ukulawula i-cholesterol nokusebenza okujwayelekile kohlelo lwezinzwa. I-Vitamin A ithuthukisa izivikeli mzimba ezifweni zokutheleleka kanye namagciwane ama-etiologies ahlukahlukene, futhi ithuthukisa nesimo sesikhumba.
I-yogog iqukethe:
- Amaprotheni;
- I-calcium
- Amavithamini e-B;
- Vitamin A
- Potassium
- Ukuphila ngama-bio-bacteria.
Ukuphuza njalo ingilazi yeyogathi ngosuku, onesifo sikashukela uthola lezi zinzuzo ezilandelayo zomzimba:
- Ingozi yomdlavuza wekoloni iyancishiswa;
- Ukumelana nomzimba ezifweni ezahlukahlukene kuyathuthuka;
- Umsebenzi wohlelo lwe-hematopoietic lusezingeni elifanelekile;
- Ukuthuthukiswa kwezifo zangasese nge-candida fungus (candidiasis, thrush) kuyavinjelwa;
- Kuvimbela ukuthuthukiswa kwamathambo;
- Igcizelela umfutho wegazi;
- Umsebenzi wepheshana lesisu ulungiswa ngokwejwayelekile.
I-yogg yesifo sikashukela ingumkhiqizo obaluleke kakhulu, ukuze uzuze inzuzo enhle kakhulu kungcono ukusebenzisa isitsha esihlukile, usisebenzise njengesidlo sakusihlwa sesibili.
Ungayenza kanjani iyogathi ekhaya
Okubaluleke kakhulu kubhekwa i-yoghur, ebiphekelwa ekhaya.
Ukuze wenze lokhu, uzodinga ukuba khona komenzi weyogathi, noma i-thermos, noma ukupheka okuningi okunemodi yokupheka eminingi.
Kubalulekile ukuthi amazinga okushisa ngesikhathi sokuvutshelwa ubisi agcinwe ngaphakathi kwebanga lama-36-37 C. Izitshalo zobisi zingathengwa kalula kunoma iyiphi ikhemisi noma esitolo sezingane.
Ukuze ulungiselele iyogathi uzodinga:
- Ubisi olunokuqukethwe kwamafutha afinyelela ku-2,5% - ilitha elilodwa;
- Isiko elibukhoma elibusisiwe, isibonelo, i-VIVO - i-sachet eyodwa, noma ungasebenzisa i-bio-yogurt yezimboni engu-125 ml.
Okokuqala, uletha ubisi ubilise bese ulucisha. Ipholile kumazinga okushisa angama-37 - 38 C. Hlanganisa endishini ehlukile inani elincane lobisi nesikhwama senhlama ebunjiwe. Uma kusetshenziswa indlela yesibili (yogurt eyenziwe ngomumo), iyashukunyiswa kuze kube yilapho kutholakala ukuvumelana okungafaniyo futhi kususe izigaxa.
Ngemuva kokuthela yonke into kumenzi weyogathi bese usetha umbuso wehora ochazwe emiyalweni. Uma i-thermos isetshenziswa, kubalulekile ukuthulula ingxube yobisi ngokushesha, ngoba ama-thermos agcina kuphela izinga lokushisa elikhona ngaphandle kokushisa i-yogurt.
Ngemuva kokupheka, faka iyogathi esiqandisini okungenani amahora amane, kuphela ngemuva kwalokho lapho esekulungele ngokuphelele.
Imithetho ebalulekile yesifo sikashukela
Ngaphezu kokudla okufanele, iqhaza elibaluleke kakhulu lidlalwa ngokuzivocavoca ngokwesifo sikashukela i-mellitus okumele yenziwe nsuku zonke.
Ukuzivocavoca okulinganiselayo kufanele kuhlale okungenani imizuzu engama-45, lo mthetho usebenza kuhlobo 2 sikashukela.
Kepha ngo-1 uhlobo lwesifo ngaphambi kokuqala noma yikuphi ukuvivinya umzimba, kungcono ukubonana nodokotela oyi-endocrinologist.
Uma singekho isikhathi esanele sokwelashwa kokuvivinya umzimba, khona-ke enye indlela ehamba emoyeni omusha. Ngokuvamile, abanesifo sikashukela bayanconywa ngokuzivocavoca okunjalo:
- Ukubhukuda
- Yoga
- Ukugijima;
- Ukuhamba
Ungahlakulela ekhaya uchungechunge lokuzivocavoca oluzoqinisa wonke amaqembu emisipha, ngaleyo ndlela luqonde ukuhamba kwegazi nokuqinisa amasosha omzimba.
Ukuzivocavoca kusiza ukugeleza okufanayo kweglucose egazini nokuqhekeka kwayo ngokushesha.
Ukuvinjelwa kokuqala kwesifo sikashukela nakho kubalulekile, okubandakanya hhayi kuphela ukwelashwa kokuzivocavoca, kodwa nokudla nendlela efanele yokuphila komuntu. Ngokuyinhloko, ngokuthuthukiswa kohlobo lwesibili sikashukela, kungukudla okungalungile okusebenza njengegalelo lesifo, ngoba iningi labanesifo sikashukela likhuluphele.
Umuntu, ngaphandle kwesifo, kufanele akhe ukudla kwakhe ukuze kubuswe yimifino nezithelo (ngaphandle kwamabhanana, omisiwe, amagilebhisi, amazambane), kanye nemikhiqizo yezilwane enamafutha aphansi.
Ngoshukela kanye nokuvimbela kwawo, imifino nezithelo ezilandelayo zivunyelwe:
- Iklabishi emhlophe;
- Ikholifulawa;
- Broccoli
- Utamatisi
- I-Turnip;
- Isithombo;
- Anyanisi;
- Garlic
- Upelepele oluhlaza okotshani obomvu noswidi;
- Isitshalo seqanda
- Apula
- Amaplamu;
- Amabhilikosi
- Noma yiziphi izinhlobo zezithelo zamawolintshi - ulamula, ama-tangerine, amagilebhisi;
- Strawberry
- Ama-raspberries;
- Amapheya;
- I-Nectarine.
Emikhiqizweni yemvelo engaphansi enokuqukethwe kwekhalori ephansi ne-GI, okulandelayo kuvunyelwe:
- Inyama enamafutha amancane ngaphandle kwesikhumba (inkukhu, iturkey, unogwaja, inyama yenkomo);
- Izinhlobo ezinamafutha enhlanzi ephansi (i-pollock, i-hake, i-pike);
- Amaqanda (hhayi ngaphezulu kwesisodwa ngosuku);
- I-Offal (inyama yenkomo nesibindi senkukhu);
- Ushizi wekotishi onamafutha amancane;
- Imikhiqizo yobisi olu-sour - i-kefir, ubisi olubilisiwe olubilisiwe, iyogathi, iyogathi;
- Ubisi luphelele, skim, soy;
- UTofu Cheese.
Ngokulandela le mithetho elula, umuntu onesifo sikashukela uzokwazi ukulawula amazinga kashukela, futhi umuntu ophilile uzonciphisa kakhulu ubungozi besifo sikashukela sohlobo 2.
Kwividiyo ekulesi sihloko, onondlayo ukhuluma ngezinzuzo zeyogathi eyenziwe ekhaya.
