Isifo sikashukela sanoma iliphi ibanga siphoqa isiguli impilo yakhe yonke ukunamathela emiyalweni ye-endocrinologist, efaka ukudla okufanele nokuzivocavoca komzimba. Ukuhambisana nale mithetho kuthinta ngqo ushukela wegazi lakho. Uma unganamatheli ekudleni okunempilo, khona-ke isifo sikashukela sesi-2 sizokhula ngokushesha sibe esokuqala, kuthi i-glycemia ikhule ngesikhathi sokuqala.
Abantu abanesifo sikashukela kufanele bakhethe ukudla okunama-kilojoule aphansi, njengoba iziguli eziningi zithambekele ekuzuzeni ngokushesha kwesisindo, kanti i-cholesterol eyeqile izosithinta kabi uhlelo lwenhliziyo.
Ukudla kwesifo sikashukela kukhethwe kuphela ngenkomba ye-glycemic ephansi futhi ngezikhathi ezithile nesilinganiso. Kubalulekile futhi nangokufanele ukushisa imikhiqizo yokudla - lokhu kuzogcina inkomba ye-glycemic emenyezelwe enkombeni efanayo. Ngezansi, imibuzo enjalo izocatshangelwa ngokuningiliziwe - uhlu oluvunyelwe lwemikhiqizo, inkomba yabo ye-glycemic nomqondo waleli gama, izincomo zokwelashwa okushisa kokudla nemithetho yokudla inikezwe.
Imithetho yokucubungula nokudla
Ukuqala isifo sikashukela, isimo sangaphambi kwesifo sikashukela kanye nesifo uqobo lwaso kunoma yisiphi isiqu sidinga ukudla okwanele nokunempilo. Udinga ukudla amahlandla ayisihlanu kuya kwayisithupha ngosuku, ezingxenyeni ezincane futhi ngaphandle kokudla kakhulu.
Kungcono ukubeka isikhathi esilinganayo sokudla ngakunye, lokhu kuzosiza umzimba ukuthi ukhiqize i-insulin ngezikhathi ezithile futhi ukudla okulandelayo ngeke kube umthwalo ongalindelekile kuye.
Kuhlobo 2 nesifo sikashukela sohlobo 1, awukwazi ukuzizwa ulambile, ngoba ngemuva kokudla, amazinga kashukela wegazi angakhuphuka kakhulu. Amalitha amabili uketshezi inani eliphansi nsuku zonke labanesifo sikashukela. Ngokuvamile, kungcono ukubala okujwayelekile ngokususelwa ku-kilojoule edliwayo, ikhalori eyodwa iyimililitha elilodwa lamanzi.
Ukwelashwa okushisa kwemikhiqizo kufanele kwenzeke ngalezi zindlela ezilandelayo:
- ubilise umbhangqwana;
- isiphuzo, ngokungezelelwa kwenani elincane lamafutha emifino;
- ku-microwave;
- kumpheki ohamba kancane kwimodi "yokuqothula";
- ubilise emanzini anosawoti omncane.
Zonke lezi zindlela ngeke zikhuphule inkomba yokudla kwe-glycemic, ngaphandle kwemifino ethile. Isibonelo, izaqathi ezisefomeni eluhlaza zinenkomba yamayunithi angama-35, futhi emayunithi angama-85 abilisiwe
Kumele kukhunjulwe ukuthi ngehlobo 2 sikashukela i-mellitus, njenge-1, noma yiliphi ijusi alinqatshelwe ukuphuza, noma ngabe lenziwe ngesisekelo sezithelo ezivunyelwe. Kepha ujusi wamatamatisi, kunalokho, uwusizo kumanani afinyelela ku-150 ml ngosuku.
Omunye umthetho obalulekile - awukwazi ukuphuza ubisi nemikhiqizo yobisi enoshukela, bese ufaka ibhotela kubo. Ngokuvamile kukhishwa ekudleni kwesiguli, kunokuqukethwe okuphezulu kwekhalori nenkomba ye-glycemic.
Ukudla kokugcina kufanele kube okungenani amahora amabili kuya kwamathathu ngaphambi kokulala. Kungcono ukuthi isidlo sakusihlwa sokugcina sakhiwe ngamaprotheni, okuvela ezilwaneni - inyama yenkukhu ne-turkey, amaqanda, ukhokho ophansi onamafutha, i-kefir.
Uma isiguli sisanda kuthola ngokuxilongwa kwaso, khona-ke kufanelekile ukuqala idayari yokudla - lokhu kuzoveza imikhiqizo eminingana engazibonakalisa ngawodwa, ngaphandle kwezinkomba ze-glycemic, ziphakamise amazinga kashukela wegazi.
Ngokuvamile, nansi uhlu lwemithetho eyisisekelo yokudla okunempilo:
- Ama-5 -6 ukudla ngosuku emikhakheni emincane;
- ukuphuza uketshezi okungenani amalitha amabili ngosuku;
- ukukhishwa ngaphandle kokudla kokudla okune-indices ephezulu nama-kilojoule;
- ukuhambisana nemithetho yokwelashwa okushisa;
- ukondleka okulinganiselayo nsuku zonke - izithelo, imifino, okusanhlamvu, imikhiqizo yobisi nenyama;
- ngemuva kokudla okunenhliziyo, kunconywa ukuhamba emoyeni omusha - lokhu kuzonciphisa inqubo ye-glucose engena egazini;
- ukungafakwa kokusetshenziswa kotshwala.
Ngokuhambisana nayo yonke imithetho yokucubungula imikhiqizo nokuzikhethela kwayo, kucatshangelwa inkomba ye-glycemic, kanye nokwelashwa ngokomzimba.
Umuntu onesifo sikashukela angalawula ngempumelelo izinga likashukela egazini, lokhu ngeke kumenze abuyele esikhathi sokubonana nodokotela wezengqondo.
Ukudla okuvunyelwe
Ngokushesha udinga ukunaka ithemu elinjenge-index ye-glycemic (GI). Lokhu kuyinkomba yomphumela emzimbeni weglucose ngemuva kokudla umkhiqizo othile. Kubalulekile ukuthi umuntu onesifo sikashukela akhethe ukudla kuphela okunenkomba ephansi, kodwa futhi naphakathi, kepha kube nokuvama okungatheni.
Kodwa amanani aphezulu avinjelwe ngokuphelele.
Amanani enkomba we-Glycemic:
- kuze kufike kuma-50 PIECES - aphansi;
- kufika kumayunithi angama-70 - aphakathi nendawo;
- kusuka kumayunithi angama-70 nangaphezulu - aphezulu.
Kunemifino ethi, ngemuva kokubilisa, ikhuphule isilinganiselo ibe ngesilinganiso esingamukeleki. Lokhu kusebenza kumazambane nakapheathi, kwifomu ebilisiwe bane-GI yama-85 amayunithi. Kepha ungapheli amandla izaqathe, ezicebile ku-carotene, ngendlela eluhlaza ye-GI 35 UNITS. kuyaphawuleka ukuthi uma le mifino iphekwe izingcezu, khona-ke inkomba izoba ngaphansi kakhulu kunale yamazambane abunjiwe.
Uma noma kunjalo kunqunywe ukupheka ama-tubers, khona-ke kufanele kuqala ukugcobhozwa ubusuku ngamanzi abandayo - lokhu kuzosindisa imifino esitheni esithe xaxa, esiyingozi esigulini esinesifo sikashukela.
I-Porridge ngesinye sezitsha ezibalulekile ekudleni. Ngokushesha futhi isikhathi eside bayicindezela indlala, igcwala umzimba nge-fiber, okudingekayo ekusebenzeni okuvamile kohlelo lwezinhliziyo, futhi inothile ngamavithamini namaminerali amaningi.
I-Buckwheat iqukethe i-iron eningi kanye namavithamini ambalwa. Inkomba yayo ye-glycemic amayunithi angama-50, okusho ukuthi ingabakhona ekudleni kwansuku zonke. Uhlu lokudla okusanhlamvu okuvunyelwe lubanzi impela, nansi:
- ibhali le-pearl - amayunithi angama-20;
- irayisi onsundu (onsundu) - IZITHUTHA ezingama-55;
- i-oatmeal (okungukuthi okusanhlamvu, hhayi okusanhlamvu) - IZITHUTHUKO ezingama-50;
- ama-buckwheat kernels - amayunithi angama-50;
- iphalishi lebhali - 55 IZITHOMBE.
Kuhle ukwazi ukuthi amanzi amaningi asetshenziswa lapho kulungiswa, kukhulu inkomba yezinhlamvu eziphekiwe. Izinhlamvu ezivinjelwe:
- semolina - 80ED;
- ilayisi elimhlophe - IZITHUTHA ezingama-70;
- muesli - amayunithi angama-85.
Ilayisi elimhlophe lithatha indawo emnandi, lifana ngokunambitheka, kepha ngenxa yokucutshungulwa okukhethekile kwerayisi GI, kwamukelekile ngohlobo 2 lwesifo sikashukela, yize kuthatha isikhathi eside ukuyipheka - imizuzu engama-40-45.
Ukudla koshukela kufanele kufake amaprotheni ezilwane. Ngokuyisisekelo, isikhombisi sabo singu-zero noma sishintsha ngokwezimo ezamukelekayo. Uma ukhetha inyama, khona-ke lena inkukhu ne-turkey. Izinkomba zabo zingu-zero. Inyama yenkomo futhi inenkomba ye-0 PIECES, kepha lapho kupheka izitsha, inyuka ibe yinto eyamukelekile engama-55 PIECES.
Ungapheka izitsha ezivela e-offal - inkukhu nenkukhu yenkomo. Inkukhu, i-GI ngamayunithi angama-35, kuthi enkomeni ingamayunithi angama-50. Mhlawumbe ukusetshenziswa kweqanda elilodwa elibilisiwe ngosuku, noma ulisebenzise lapho kulungiswa ama-dessert ahlukahlukene (ama-casseroles, amakhukhi asuselwa ku-oatmeal).
Imikhiqizo yobisi nobisi olunoshukela kufanele ibe ekudleni kweziguli nsuku zonke, kuthuthukisa umzimba nge-calcium futhi kube nomthelela ekuvumeni kwenqubo yokugaya. Uhlu lwemikhiqizo evunyelwe:
- i-kefir engenamafutha - ama-0 PIECES;
- iyogathi yemvelo enokuqukethwe kwamafutha okungekho ngaphezu kwama-1.5% - amayunithi angama-35;
- ushizi wekotishi onamafutha amancane - 0 IZITHOMBE;
- ubisi lwe-skim - amayunithi angama-27;
- ubisi lwe-soy - IZITHUTHUKO ezingama-30.
Yonke eminye imikhiqizo yobisi nobisi olunoshukela isavinjelwe. Kwesinye isikhathi inkomba yabo ye-glycemic ayi-zero (kanzima futhi kusetshenzwe ushizi), kepha okuqukethwe kwekhalori akuvumeli ukudla okunjalo kufakwe kokudla kwesiguli.
Ukudla okufanele kufanele kufake phakathi ukusetshenziswa kwezithelo nemifino ejwayelekile, kunothile kakhulu ezintweni ezahlukahlukene zokulandela umkhondo namavithamini. Kulezi, amasaladi ezithelo nemifino, ama-jellies ngisho nejelly ayalungiswa. Ungenza nama-dessert anomsoco, angenawo ushukela wezithelo.
Izithelo eziwusizo kakhulu:
- ulamula - amayunithi angama-20;
- i-currant emnyama - IZITHUTHA eziyi-15;
- i-currant ebomvu - ama-30 PIECES;
- i-orange - amayunithi angama-30;
- ama-apula - amayunithi angama-20;
- ithini lamapheya - amayunithi angama-35;
- iplamu - ama-22 PIECES;
- ihalananda - amayunithi angama-35;
- ama-raspberries - amayunithi angama-30;
- aluhlaza okwesibhakabhaka - amayunithi angama-43.
Ngezikhathi ezithile uvunyelwe ukudla ama-prunes (amayunithi angama-25), ama-apricots omisiwe (amayunithi angama-30) namakhiwane (amayunithi angama-35). Kungcono ukusebenzisa lezi zithelo ezomile njengesithako esengeziwe lapho kulungiswa ama-dessert. Naphezu kwenkomba ye-glycemic ephansi, aphakeme kakhulu amakhalori.
Kwemifino, okulandelayo kuvunyelwe:
- anyanisi - amayunithi ayi-10;
- i-broccoli - amayunithi ayi-10;
- isaladi lamaqabunga - IZINHLOKO eziyi-10;
- ukhukhamba - amayunithi angama-20;
- utamatisi - IZITHOMBE eziyi-10;
- iklabishi elimhlophe - IZITHUTHA eziyi-10;
- upelepele oluhlaza okotshani - ama-PIECES ayi-10;
- upelepele obomvu - IZINHLOBO eziyi-15;
- igalikhi - IZITHUTHA ezingama-30.
Ngokuhlobisa, amaleyili ansundu abilisiwe nawo afanelekile, lapho inkomba ingamayunithi angama-25. Ungayigcwalisa ngenani elincane lamafutha yemifino - i-sunflower, ifilakisi, umnqumo, hhayi isipuni esisodwa. Ukuhlanganisa lesi sidlo eseceleni nenkukhu ebilisiwe, isiguli esinoshukela, sithola isidlo senhliziyo, futhi okubaluleke kakhulu. Njengesengezo, kuvunyelwe ukusebenzisa i-soy sauce, engeyona ikhalori ephezulu futhi ine-GI yama-PIERES angama-20.
Itiye nekhofi zilusizo kakhulu kushukela, mane nje ukhumbule ukuthi kusetshenziswa amashukela esikhundleni sikashukela, kanti nobisi lwe-skim luyavunyelwa esikhundleni sikakhilimu. Ungalungisa isiphuzo setiye lalamula, esizosiza ukwehlisa amazinga kashukela egazini ngokusetshenziswa isikhathi eside.
Kuyadingeka:
- 200 ml wamanzi abilayo;
- 2 amathisipuni aqoshiwe we-tangerine zest.
I-zest kumele ichotshozwe ku-blender, uma kusetshenziswa ama-peels omisiwe, bese alethwa esimweni se-powder. Izipuni ezimbili zikafulawa zithululelwa ngamanzi abilayo futhi zifakwe imizuzu emihlanu, isiphuzo isilungile. Ngeke nje ube nomphumela ozuzisayo kushukela wegazi, kodwa futhi izopholisa nohlelo lwezinzwa.
Ukusuka kokungenhla kufanele kuphethwe ngokuthi abanesifo sikashukela banemikhawulo yokudla, kodwa inani lokuvunyelwa liyacatshangelwa, ukuze ukwazi ukuncintisana ekudleni okuhlukahlukene nanoma yimuphi umuntu ophilile.
Ngokuvamile, sesibhekane nombuzo - yini ongayidla, kufanele uqale ujwayele izindlela zokupheka zezitsha ezimnandi nezevithamini.
I-dessert enempilo
Yikuphi ukudla okungadliwa ngoshukela ophezulu wegazi?
Kuyiphutha ukukholelwa ukuthi ama-dessert anqatshelwe ama-dessert, ngokulungiswa okufanele kanye nokukhethwa kwezithako - lokhu kungukudla okuphephile ngokuphelele.
Ukuze ulungiselele isouffle uzodinga:
- Amagremu ayi-150 of ushizi wekhishi ongenawo amafutha;
- Iqanda eli-1
- 1 i-apula elincane eli-1;
- Isinamoni
- 2 izingcezu zama-apricots omisiwe.
I-apula kufanele lihlikiwe ku-grater enhle bese ijusi eliphumayo kufanele likhishwe ngaphandle kokufaka izinsalela ezivela ku-pulp yashizi. Faka ama-apricots omisiwe namanzi abilayo imizuzu emine. Hlanganisa i-apula kanye ne-cottage shizi bese ushaya kuze kube bushelelezi, shaya iqanda uhlanganise konke kahle. Hlanganisa isisindo esiphuma nama-apricots omisiwe asikiwe. Zonke zifake isikhunta se-silicone bese ufaka i-microwave imizuzu emihlanu. Ekupheleni kokupheka, susa i-souffle ku-mold bese ufafaza ngesinamoni.
Isaladi lezithelo lizoba yisidlo sasekuseni esihle esigulini sikashukela, okungukuthi isidlo sasekuseni, ngoba ushukela ongena egazini uzodinga ukungenwa kancane, futhi lokhu kudinga umsebenzi womzimba. Ungapheka isidlo kusuka kunoma yisiphi isithelo esivunyelwe, ukuthosa ingxenye eyodwa nge-100 ml yeyogathi yemvelo noma i-kefir. Ividiyo ekulesi sihloko iqhubeka nesihloko sokudla sikashukela.
