Akunandaba noma isiguli sinalo uhlobo loshukela oluthembele ku-insulin noma cha, unesibopho sokulandela imithetho ethile kukho konke impilo yakhe, okubaluleke kakhulu okuwukudla kokudla.
Ukudla kwesifo sikashukela ikakhulu kususelwa ekukhetheni kokudla okunenkomba ephansi ye-glycemic. Ngaphezu kwalokho, kukhona izincomo zokudla kanye kanye, inani lokudla kanye nobuningi bokudla kwabo.
Ukukhetha ukudla okufanele kwesifo sikashukela esincike ku-insulin, udinga ukwazi imikhiqizo ye-GI nemithetho yokucutshungulwa kwayo. Ngakho-ke, ngezansi ulwazi ngomqondo we-glycemic index, ukudla okuvunyelwe, izincomo zokudla, nemenyu yansuku zonke yesifo sikashukela.
Inkomba ye-Glycemic
Noma yimuphi umkhiqizo unenkomba yakhe ye-glycemic. Leli yinani ledijithali lomkhiqizo, elibonisa umphumela walo ekuhambeni kweglucose egazini. Yehlisa isikolo, iphephe nokudla.
I-INSD (isifo sikashukela esincike ku-insulin) idinga isiguli ukuba sinamathele ekudleni okune-carb ephansi, ukuze singavuseleli imijovo eyengeziwe ye-insulin.
Ngo-mellitus wesifo sikashukela (i-2 isifo sikashukela) esingathembi i-insulin, imithetho yezondlamzimba kanye nokukhethwa komkhiqizo iyafana nokubhala isifo sikashukela 1.
Lokhu okulandelayo izinkomba zezinkomba ze-glycemic:
- Imikhiqizo enenkomba efinyelela ku-50 PIECES - evunyelwe kunoma yisiphi isamba;
- Imikhiqizo enenkomba efinyelela kuma-70 PIECES - ngezikhathi ezithile ingafakwa ekudleni;
- Imikhiqizo enenkomba yamayunithi angama-70 nangaphezulu ayivunyelwe.
Ngaphezu kwalokhu, konke ukudla kumele kudlule ukwelashwa okushisa, okubandakanya:
- Ubilise;
- Kwabashadikazi;
- Ku-microwave;
- Kwindlela ye-multicook "ukucisha";
- E-grill;
- Stew ngenani elincane lamafutha zemifino.
Eminye imikhiqizo enenkomba ye-glycemic ephansi ingakhuphula kakhulu izinga lazo ngokuya ngokwelashwa okushisa.
Imithetho yokudla
Ukudla kwe-mellitus yesifo sikashukela esincike ku-insulin kufanele kufake phakathi umsoco onempilo. Zonke izingxenye zincane, imvamisa yokudla ukudla izikhathi ezingama-5-6 ngosuku. Kungcono ukuhlela isidlo sakho ngezikhathi ezithile.
Ukudla isidlo sesibili kufanele kwenzeke okungenani amahora amabili ngaphambi kokulala. Isidlo sasekuseni sikashukela kufanele sifake izithelo, kufanele zidliwe ntambama. Konke lokhu kungenxa yokuthi kanye nezithelo, ushukela ungena egazini futhi kufanele wehliswe, okuhlinzekwa amandla okusebenza komzimba, okuvame ukwenzeka engxenyeni yokuqala yosuku.
Ukudla kwesifo sikashukela kufanele kube nokudla okunama-fiber amaningi. Isibonelo, ukukhonzwa okukodwa kwe-oatmeal kuzokwanelisa ngokugcwele uhhafu wemfuneko yansuku zonke yefayibha yomzimba. Amabele kuphela adinga ukuphekwa emanzini nangaphandle kokufaka ibhotela.
Ukudla kwabashukela abethembele ku-insulin kukhomba le mithetho eyisisekelo:
- Ukuphindaphindwa kokudla kusuka izikhathi ezi-5 kuye kweziyi-6 ngosuku;
- Ukudla okunezinhlaka, ezingxenyeni ezincane;
- Yidla ngezikhathi ezithile;
- Yonke imikhiqizo ikhetha ngenkomba ephansi ye-glycemic;
- Izithelo kufanele zifakwe kwimenyu yasekuseni;
- Pheka ama-porridge emanzini ngaphandle kokufaka ibhotela futhi ungaphuzi ngemikhiqizo yobisi ebilisiwe;
- Ukudla kokugcina okungenani amahora amabili ngaphambi kokulala;
- Amajusi wezithelo anqatshelwe ngokuphelele, kepha ujusi wamatamatisi uvunyelwe ngenani le-150 - 200 ml ngosuku;
- Phuza okungenani amalitha amabili uketshezi ngosuku;
- Ukudla kwansuku zonke kufanele kufake izithelo, imifino, okusanhlamvu, inyama nemikhiqizo yobisi.
- Gwema ukudla ngokweqile nokuzila ukudla.
Yonke le mithetho ithathwa njengesisekelo sanoma yikuphi ekudleni kwesifo sikashukela.
Imikhiqizo evunyelwe
Njengoba kushiwo ngaphambili, konke ukudla kufanele kube nenkomba ephansi ye-glycemic, kuze kufike kumayunithi angama-50. Kulokhu, uhlu lwemifino, izithelo, inyama, okusanhlamvu nemikhiqizo yobisi evunyelwe ukusetshenziswa nsuku zonke yethulwe ngezansi.
Kuyafaneleka ukubheka ukuthi lolu hlu lufanelekile nakwenzeka lapho i-mellitus engaxuthi ne-insulin, okungukuthi, ngohlobo lokuqala nolwesibili.
Uma uhlobo 2 lwesifo sikashukela lungahambisani nemithetho yokudla kanye nokusebenza kwansuku zonke, khona-ke ukugula kwakhe ngesikhathi esifushane kungakhula kube uhlobo oluncike ku-insulin.
Kusuka kuzithelo kuvunyelwe:
- Ama-Blueberries
- Ama-currants amnyama nabomvu;
- Apula
- Amapheya
- I-Gooseberry;
- Strawberry
- Izithelo ze-citrus (ulamula, ama-tangerine, amawolintshi);
- Amaplamu;
- Ama-raspberries;
- Ama-sitrobheli asendle;
- Amabhilikosi
- I-Nectarine;
- Amapheya;
- I-Persimmon.
Kepha kufanele wazi ukuthi noma yiziphi izithelo zezithelo, noma zenziwe ngezithelo ezivunyelwe, zihlala zivinjelwe ngokuphelele. Konke lokhu kungenxa yokuthi abanayo i-fiber, okusho ukuthi ushukela uzongena egazini ngamanani amakhulu.
Kusuka kumifino ongayidla:
- Broccoli
- Anyanisi;
- Garlic
- Utamatisi
- Iklabishi emhlophe;
- Imililo
- Amathanga aluhlaza owomile kanye ophuzi ophuzi;
- Amakhowe;
- Isitshalo seqanda
- Isithombo;
- I-Turnip;
- Upelepele oluhlaza okotshani obomvu noswidi;
- Asparagus
- Ubhontshisi
Izaqathi ezintsha nazo zivunyelwe, inkomba ye-glycemic engamayunithi angama-35, kepha uma ibilisiwe, inani layo lifinyelela kumayunithi angama-85.
Ukudla ngohlobo oluzimele lwe-insulin, njengohlobo lokuqala sikashukela, kufanele kufake okusanhlamvu okuhlukahlukene ekudleni kwansuku zonke. IMacaroni i-contraindicated, uma kwenzeka ngaphandle kokudla, ungadla i-pasta, kepha kusuka kukakolweni we-durum kuphela. Lokhu kungukuhlukile kunokuba kube umthetho.
Okusanhlamvu okunenkomba ye-glycemic ephansi kuvunyelwe:
- I-Buckwheat;
- I-Perlovka;
- Ilayisi le-rice, (okuyi-bran, hhayi okusanhlamvu);
- Iphalishi lebhali.
Futhi, inkomba ejwayelekile ye-glycemic ye-55 PIECES ine-brown irayisi, okumele iphekwe imizuzu engama-40 - 45, kepha imhlophe ibe nenkomba engama-80 PIECES.
Ukudla okunesifo sikashukela kufaka imikhiqizo yezilwane enganelisa umzimba ngamandla losuku lonke. Ngakho-ke, izitsha zenyama nezinhlanzi zenziwa isidlo sasemini.
Imikhiqizo yezilwane evela kwi-GI enama-PIERES angama-50:
- Inkukhu (inyama enciphile ngaphandle kwesikhumba);
- ETurkey;
- Isibindi senkukhu;
- Inyama yemvundla;
- Amaqanda (hhayi ngaphezulu kwesisodwa ngosuku);
- Isibindi senkomo;
- Ikhrayoni ebilisiwe;
- Izinhlanzi ezinamafutha amancane.
Imikhiqizo yobisi olu-Sour inothile ngamavithamini namaminerali, enza isidlo sakusihlwa esihle kakhulu. Ungalungisa nama-dessert esimnandi, njenge-panakota noma i-souffle.
Imikhiqizo yobisi nobisi:
- Ushizi wekotishi;
- Kefir;
- I-Ryazhenka;
- I-Cream enokuqukethwe kwamafutha kuze kufinyelele ku-10%;
- Ubisi luphelele;
- Ubisi lwesikhumba;
- Ubisi oludakayo;
- Ushizi weTofu;
- I-yogurt engaphendulwanga.
Kubandakanya le mikhiqizo ekudleni komuntu onesifo sikashukela, ungazakhela ngokuzimela ukudla ushukela wegazi futhi uvikele isiguli emjovo owengeziwe we-insulin.
Imenyu yosuku
Ngaphezu kwemikhiqizo evunyelwe efundwe, kufanelekile ukubona imenyu yokulinganisa yesiguli enesifo sikashukela saluphi uhlobo.
Ukudla kwasekuseni kokuqala - izithelo ezihlanganisiwe (ama-blueberries, ama-apula, ama-sitrobheli) ayoliswe ngeyogathi engafakiwe.
Ukudla kwasekuseni kwesibili - iqanda elibilisiwe, ibhali leparele, itiye elimnyama.
Isidlo sasemini - isobho semifino kumhluzi wesibili, izingcezu ezimbili zesibindi senkukhu esinezithelo nemifino, itiye.
Isidlakela - ushizi wekhishi ongenawo amafutha onezithelo ezomile (umlimi), ama-apricots omisiwe, omisiwe).
Ukudla isidlo sakusihlwa - ama-meatbread ku-utamatisi usoso (kusuka kwilayisi elinsundu nenkukhu eyosiwe), itiye ngamabhisikidi ku-fructose.
Isidlo sesibili - 200 ml ye-kefir, i-apula elilodwa.
Ukudla okunjalo ngeke kugcine amazinga kashukela egazi evamile, kepha futhi kuzokwanelisa umzimba ngawo wonke amavithamini namaminerali awusizo.
Kuyaqapheleka ukuthi amathiphu aluhlaza namnyama avunyelwe kushukela. Kepha akudingeki uziqhayise ngezinhlobonhlobo zeziphuzo, ngoba awukwazi ukuphuza iziphuzo. Ngakho-ke, okulandelayo kuyindlela yokupheka okumnandi, futhi ngasikhathi sinye itiye elinempilo le-mandarin.
Ukulungiselela ukukhishwa okukodwa kwesiphuzo esinjalo, uzodinga i-tangerine peel, okufanele ichotshozwe izingcezu ezincane bese uthela u-200 ml wamanzi abilayo. Ngendlela, amakhasi we-tangerine kashukela asetshenziselwa ezinye izinjongo zokwelapha. Ake ume ngaphansi kwesivalo okungenani imizuzu emithathu. Itiye elinjalo livuselela imisebenzi yokuvikela yomzimba, kanye nokunciphisa uhlelo lwezinzwa, olunqotshwa yimiphumela emibi kushukela.
Ngenkathi lapho ama-tangerine engatholakali emashalofini, lokhu akuvimbi abantu abanesifo sikashukela ekwenzeni itiye le-tangerine. Misa ikhasi ngaphambi kwesikhathi bese uligaya nge-grinder yekhofi noma nge-blender. Lungisa i-tangerine powder ngokushesha ngaphambi kokwenza itiye.
Ividiyo ekulesi sihloko ikhuluma ngemigomo yokudla okunempilo yanoma uluphi uhlobo lwesifo sikashukela.
