Isifo sikashukela sohlobo 2 kuvame ukukhula lapho sesikhulile nasekhulile. Imvamisa ihlanganiswa ne-hypertension ye-arterial kanye nokukhuluphala.
Ama-pancreas akhiqiza i-insulin eyanele, kodwa ama-receptors asezicubu awasabeli kuwo. I-glucose ayikwazi ukungena emangqamuzaneni bese ijikeleza egazini.
Ukukhuluphala kwesifo sikashukela i-mellitus kunezici: ukubekwa kwamafutha ikakhulu okhalweni, amazinga aphezulu e-cortisol ne-insulin egazini, ukuzwela okuphansi kwemikhawulo yokudla. Ukusheshisa i-metabolism ekwelashweni kokudla, ukusetshenziswa kwezinsuku zokuzila kuyasetshenziswa.
Imigomo yokwelashwa kokudla ushukela ekukhathaleni ngokweqile
Ukwehla kwesisindo sikashukela akukhona kuphela ukuqedwa kwesiphene sezimonyo, kepha futhi nokuvikela inkambo enzima yesifo esingaphansi, kunciphisa ubungozi bezinkinga. Ukulimala kwe-metabolism ku-ushukela kuholela ekuqongeleleni kwamafutha esibindini, fat subcutaneous, ethuthukisa ukumelana kwe-tisulin insulin.
Ama-acid acid, athe xaxa egazini ngesikhathi sokukhulupha, aphazamisa ukuboshwa kwe-insulin kumaseli wesibindi. Ngaso leso sikhathi, ukugcwala kwe-insulin egazini kuyakhuphuka. Ngenxa yokusebenzisa i-insulin ngokweqile, ama-cell receptors ayavinjwa futhi alahlekelwe umuzwa wawo. Esibindi, ukukhiqizwa koshukela ezitolo ze-glycogen kuyanda.
Ngaphezu kwalokho, ama-asidi wamafutha wamahhala anciphisa ukuthathwa kwe-glucose yemisipha futhi anomthelela ekubhujisweni kwamaseli we-beta kuma-pancreas. Ngakho-ke, ukunciphisa umzimba kuyimbangela yokwelashwa kwesifo sikashukela.
Ukwehla kwesisindo somzimba ngo-7-10%, izinguquko ezinjalo emzimbeni zenzeka:
- Umfutho wegazi owandayo uyancipha, isidingo semishanguzo ye-antihypertensive siyancipha.
- I-carbohydrate metabolism iyathuthuka - i-glucose esheshayo namahora amabili ngemuva kokudla, okuqukethwe kwe-hemoglobin ye-glycated.
- I-metabol metabolism ifakwa ngokwejwayelekile: okuqukethwe kwe-cholesterol ephelele kuyancipha, isilinganiso samaphoproteins aphansi futhi aphezulu afika kokujwayelekile.
- Ngokuncipha kwesisindo, isikhathi sokuphila siyenyuka, ingozi yokuthola umdlavuza iyancishiswa.
Ukwehlisa isisindo sikashukela, ukwelashwa kokudla kusetshenziswa ngokuhambisana nokwelashwa kwezidakamizwa nokwenza imisebenzi yomzimba ekhethiwe. Ngaphandle kwesidingo esisobala sokudla okufanele, ngokusho kwezifundo, yi-7% kuphela yeziguli ezinesifo sikashukela ezilandela ngokuqinile imithetho.
Futhi iningi lokudla lifaka i-khalori ngokweqile, ephezulu emafutheni ezilwane, ekudleni. Ngasikhathi sinye, ama-fiber namavithamini abalulekile asezingeni lesikhashana. Ukudla okuhleliwe kahle kungathuthukisa kakhulu ikhwalithi yempilo yeziguli.
Izimiso eziyisisekelo zokudla kwabanesifo sikashukela ngesisindo somzimba esandisiwe:
- Ukunciphisa ukubamba kwe-caloric ku-1700 - 1800 kcal (ukubalwa kufanele kube kukodwa, kucatshangelwe i-metabolism eyinhloko).
- Khipha kalula ama-carbohydrate avela kalula ekudleni: ushukela nayo yonke imikhiqizo enokuqukethwe kwayo, yehlisa isinkwa sibe ngu-100 - 150 g.
- Esikhundleni sikashukela, sebenzisa izikhala, kungcono ukusebenzisa izingcaphuno ze-stevia, iXylitol noma i-Aspartame.
- Yehlisa amafutha ezilwane ekudleni. Nikeza ukukhetha emafutheni omifino, anciphisa ukujabula kwesikhungo sokudla futhi unikeze umuzwa wokugcwala isikhathi eside.
- Musa ukudla usawoti ngenkathi upheka. Ungangeza okungeqi ku-5 - 7 g ngosuku esitsheni esisele.
- Ungadli ukudla okwandisa isifiso sakho sokudla: inyama, inhlanzi nezinhlanzi zamakhowe, ukhukhamba, imabula, ukudla okulula, ukudla okubhemayo, uphuzo oludakayo.
Ukudla kwamaprotheni kufanele kudliwe ngamanani anele. Imithombo ebaluleke kakhulu yamaprotheni okusinda ngokweqile yizinhlanzi, ukudla kwasolwandle, abamhlophe amaqanda, ushizi wekotishi onamafutha amancane, iziphuzo zobisi olunoshukela nenyama enamafutha amancane.
Imenyu kumele ibe nemifino, mhlawumbe ngendlela yesaladi enamahlamvu amasha anamaqabunga, ayoliswe ngamafutha zemifino. Imicu yokudla kusuka kumifino nezithelo idala umuzwa wokugcwala futhi isize ukuqeda i-cholesterol eyeqile, ushukela, nemikhiqizo ye-metabolic. Ungangezelela ukudla kwe-bran ngokukufaka ku-okusanhlamvu, iziphuzo neziphuzo zobisi olunoshukela.
Imikhiqizo enesenzo se-lipotropic inciphisa izitolo ezinamafutha esibindini, ithuthukise izinqubo ze-metabolic kuyo. Lokhu kufaka: i-cottage shizi, u-soy, ubisi, i-oatmeal, amantongomane. Ukwenza ngcono isimo semithambo yegazi kwimenyu, kufanele ufake uwoyela wemifino nenhlanzi.
Isidlo kufanele sibe kasithupha. Ukusatshalaliswa kokudla okwenzelwe amakhalori ngokuphelele: ama-20% isidlo sasekuseni, isidlo sasemini esingu-10%, isidlo sasemini 40%, isidlo sesibili 10%, isidlo sakusihlwa 20%
Izinsuku zokuzila ikhalori eziphansi zinconywa ukunciphisa izitolo ezinamafutha.
Ukubamba izinsuku zokuzila zesifo sikashukela
Ukwehla kwesisindo sikashukela kwenziwa ngokuncishiswa okungama-40% kokudla kwe-caloric kusuka kuzidingo zomzimba. Lokhu kungaqala kusuka ku-500 kuye ku-1000 kcal. Isibonelo, isilinganiso se-basal metabolic esinqunywe ifomula sasiyi-2500 kcal.
Ukubalwa 2500 -40% = 1500 kcal. Ngezansi kwe-1200, ukunciphisa amakhalori akunconywa ngenxa yokuncipha kwenqubo ye-metabolic.
Ukudla okuhlanganiswe nokuhamba, ukuzivocavoca okwelapha, ukubhukuda kufanele kunciphise isisindo ngokwesilinganiso kusuka ku-500 g kuya ku-1 kg ngeviki. Ijubane leli lihle impela, njengoba lijwayelekile izinqubo ze-metabolic emzimbeni, futhi lenza sikwazi ukuzivumelanisa nezinga elisha le-metabolism.
Isisindo esisheshayo asikwazi ukuncishiswa, njengoba imikhawulo ebukhali yokudla ibangela ukusabela okuhlukile ngendlela yamazinga kashukela abalekayo, ukukhathala, ikhanda, ukuqunjelwa. Uma isisindo sehliswa kancane, futhi ngaphansi kwama-500 g kulahleka ngeviki, khona-ke kukhonjiswa izinsuku zokuzila.
Ekwelashweni kweziguli ezinesifo sikashukela, izinsuku zekhalori ephansi zisetshenziswa ngenani lamandla lokudla kwama-500 - 800 kcal.
Izinhlobo zezinsuku zokuzila:
- Amaprotheni: inyama, ubisi, ushizi wekhokho, i-kefir, inhlanzi.
- Ama-carbohydrate: i-oat, i-apula, imifino.
- Amafutha: ukhilimu omuncu (akuvamile ukusetshenziswa kwesifo sikashukela).
Imikhiqizo yamaphrotheni ikhonjiswa ezigulini ezinesifo sikashukela ukunciphisa amazinga eglucose kanye ne-insulin, ukunciphisa isifiso sokudla, zenezelwa kalula futhi izinsuku zokuzila zidluliselwa kalula kubo. Ukwephula umthetho wokubanjwa kwezinsuku zokuzila zamaprotheni yisifo sezinso, nephropathy yesifo sikashukela. Nge-pathology yezinso, kunconywa ukunciphisa okuqukethwe kweprotheni yezilwane. Uma kunesidingo, ingathathelwa indawo yenyama ye-soy noma i-tofu.
Usuku lwenyama: ngayo, udinga ukubilisa ama-400 g wenyama kusuka ku-turkey, inkukhu, inyama yenkomo, i-veal. Kungcono ukubhema, usawoti awukwazi ukungezwa. Leli nani kufanele lidliwe amahlandla ama-5, ngezikhathi ezithile. Kuyenqatshelwa ukuchitha izinsuku zenyama nge-gout.
Ukuqhuba usuku lwe-curd, udinga ama-500 g we-fat cottage shizi. Kunconywa ukuthi upheke ushizi we-yogurt cottage shizi ngokwakho ekhaya. Izikhathi ezinhlanu ngosuku, udinga ukudla okuyi-100 g koshizi we-cottage ngaphandle koshukela noma ukhilimu omuncu. Kuvunyelwe ukuphuza itiye noma ukumiswa kwe-rosehip. Izinsuku zokuzila ze-curd zinconyelwa i-atherosclerosis ehambisanayo, ukuhluleka kwenhliziyo, izifo zesibindi ne-biliary.
Njengolunye lwezinketho, izinsuku zokuzila ekudleni kwaseYarotsky zingasetshenziswa. Ngaphezu kwe-300 g ye-cottage shizi, isebenzisa ilitha lobisi noma i-kefir. Ungadla izidlo ezine ngosuku, i-100 g ye-cottage shizi no-15 g we ukhilimu omuncu. Ngaphezu kwalokho, kuvunyelwe i-decoction ye-rose yasendle noma itiye elibuthakathaka.
Usuku lobisi lusetshenziselwa amalitha ayi-1.5 obisi, ahlukaniswe ama-5 receptions. Esikhundleni sobisi, ungasebenzisa iyogathi, i-kefir, ubisi oluncane olunamafutha abilisiwe noma yoghurt.
Ngosuku lokuzila izinhlanzi, udinga ukupheka umfula onamafutha aphansi noma izinhlanzi zasolwandle: i-pike perch, saffron cod, pike, cod, hake, pollock, saffron cod. Inhlanzi ebilisiwe, ngaphandle kokusebenzisa usawoti, ihlukaniswe izigaba ezinhlanu. Isisindo senhlanzi esiphelele ngosuku singama-500 g. I-rosehip ivunyelwe inani lama-500 g we-decoction ngaphandle koshukela.
Izinsuku zokuzila ngamaphrotheni zingadala ukwehla emsebenzini kwamathumbu, ngakho-ke kunconyelwa ukuphuza amalitha amanzi ayi-1.5. Uma uthambekele kokuqunjelwa, ungangeza ngesipuni se-oat enosiwe noma sikakolweni wehlamvu.
Izinsuku ze-carbohydrate zesifo sikashukela zingaqalwa kwimikhiqizo enjalo:
- Iporridge eliphekiwe emanzini ngaphandle kawoyela, ushukela noma usawoti.
- Izithelo noma amajusi wezithelo, amasaladi.
- Isaladi yemifino kanye namajusi.
Kusetshenziswa okusanhlamvu, i-oat noma i-buckwheat (okungukuthi okusanhlamvu okugcwele, hhayi amachashazi). Iphorridge ingaphekwa emanzini noma uthele okusanhlamvu ku-thermos enamanzi abilayo ubusuku bonke. Ukuze ulayishe, kusetshenziswa ingilazi yokusanhlamvu. Yonke iphalishi ihlukaniswe izingxenye ezingama-5-6. Ungaphuza itiye kanye ne-porridge ye-rose yasendle ngephalishi.
Ngezinsuku zezithelo, kusetshenziswa ama-apula angenasithelo, amapetshisi, ama-apricots nezithelo zezithelo. Ngosuku abadinga ukudla ngalo ama-1.5 kg, ahlukaniswe ama-servings ayi-6.
Kunconywa ngaphezu kosuku olulodwa lwezithelo ngenyanga, ngoba i-fructose, yize ingadingi i-insulin yokufakwa kwayo, inamandla okonakalisa umetabolism wamafutha kanye nama-carbohydrate. Ngesifo sikashukela esibolile, lezi zinhlobo zokulayisha azisetshenziswa.
Izinsuku zokuzila ijusi zisetshenziselwa ama-juices asanda kufakwa kusuka kumifino, izithelo namakhambi kanye nakuxube kwabo. Ungasebenzisa noma yikuphi ukuhlanganiswa, ngaphandle kwamagilebhisi, ubhanana, ama-beet.
Umthamo wejusi ophuzwe kushukela kufanele ube ngu-600 ml, 800 ml we-rosehip broth ungeziwe kuwo. Usuku lokuzila ijusi alubekezelelwa yizo zonke iziguli, kungahle kube nomuzwa wendlala. Kuboniswa izifo ezihlangene: i-gout, i-urolithiasis, umfutho wegazi ophakeme, i-hepatitis nesibindi esinamafutha.
Izinsuku zemifino zichithwa kumasaladi amasha. Ukuze wenze lokhu, udinga ama-1.5 kg wemifino: iklabishi, izaqathi, utamatisi, i-zucchini, amakhambi, ulethisi. Ungasebenzisa ukubuka okukodwa noma okuningana. Kuvunyelwe ukwengeza isipuni samafutha yemifino kwisaladi, mhlawumbe iminqumo.
Izinsuku zokuzila ukudla okunonile ezinshukela zinqunyelwe. Inketho eyodwa ukhilimu omuncu. Ngokuphathwa kwayo, ukhilimu omusha omuncu wama-15% wokuqukethwe kwamafutha angama-80 g ngesikhathi esisodwa, ngosuku nje ungadla i-400 g. Ngaphezu kwalokho, ungaphuza izinkomishi ezi-2 zomhluzi we-rosehip.
Kunokukhethwa kwezinsuku zokuzila lapho imikhiqizo evela emaqenjini ahlukahlukene ihlangene:
- Isaladi lenyama nemifino (350 g yenyama no-500 g wamaladi).
- Izinhlanzi nemifino (400 g yezinhlanzi no-500 g wesaladi).
- Ushizi we-Cottage nezithelo (400 g we-cottage shizi nama-400 g wezithelo).
- I-Porridge ne-kefir (okusanhlamvu okuyi-100 g no-750 ml kefir).
Izinsuku zokuzila ezihlanganisiwe zibekezelelwa kangcono, kepha lezo ezenziwa ngumkhiqizo owodwa zithathwa njengezisebenza kangcono ukusheshisa imetabolism. Njengoba kungukushintshwa okunjalo ekudleni okwakha i-"chakula zigzag" futhi kusheshiswe ukuhlukana nokuqedwa kwamafutha amaningi emzimbeni.
Ngaphambi kokubamba izinsuku zokuzila, kubalulekile ukuthola izincomo ze-endocrinologist maqondana nethamo lezidakamizwa ukwehlisa ushukela. Emini, kuyadingeka ukulawula izinga le-glucose egazini esiswini esingenalutho kanye namahora amabili ngemuva kokudla. Ungavumeli i-glucose iwe ngaphansi kwenkomba enconyiwe.
Ngosuku lapho kwenziwa ukulayisha ukudla, kubalulekile ukuyeka umsebenzi wokuzivocavoca, kuvunyelwe ukuhamba okuhamba kancane kuphela. Kufanele ube noshukela noma uswidi nawe, ukuze ngesiyezi nangobuthakathaka ukwazi ukwandisa izinga le-glucose.
Imvamisa yezinsuku zokuzila kufanele inqunywe ngudokotela ohambelayo. Imvamisa kunikezwa usuku olulodwa lokuzila ngeviki, oluhlanganiswa kangcono nempelaviki.
Ngezinsuku zokuzila, indlala ingaphazamisa. Ukuyinciphisa, ungasebenzisa izivivinyo ezikhethekile zokuphefumula ezinshukela. Ukuyifeza, udinga ukulala emhlane wakho, ubeke izinyawo zakho phansi, ugobe emadolweni. Beka isandla esisodwa esifubeni, esinye esiswini. Inhale, dweba esiswini bese ukhipha isifuba. Lapho ukhipha umoya, isisu siyaphuma, nesifuba siyawa.
Kufanele okungenani kube nemijikelezo yokuphefumula okungenani engama-40. Ijubane libushelelezi, akufanele kube khona ukungezwani komzimba. Benza imisebenzi yokuzivocavoca ngaphambi kokudla, futhi banciphise indlala, esikhundleni sokudla. Ividiyo ekulesi sihloko izokutshela ukuthi ungawukhipha kanjani umzimba ushukela.
