Isifo sikashukela sohlobo 2 sidinga ukukhethwa komsoco ofanele, ozosiza ukujwayeza ushukela wegazi futhi kuvikele isiguli ekuguqukeni kohlobo oluncike ku-insulin.
Futhi, abanesifo sikashukela abangancikile i-insulin kumele balwe nokukhuluphala futhi bavikele ukukhuluphala, ngakho-ke, ukudla kukhethiwe kuphela nge-khalori ephansi. Kunemithetho eminingana ngokusetshenziswa kokudla nokwelashwa kwayo kokushisa.
Ngezansi sizokuchaza ukudla kwesifo sikashukela sohlobo 2, imenyu enconyiwe, ukudla okuvunyelwe ngokususelwa ku-index yabo ye-glycemic (GI), umqondo we-GI, kanye nezindlela ezimbalwa zokupheka ezizothuthukisa ukudla kokudla kwesifo sikashukela.
Yini i-GI futhi kungani kufanele uyazi
Sonke isiguli sikashukela, kungakhathalekile ukuthi luhlobo luni, kufanele sazi umqondo wenkomba ye-glycemic futhi sinamathele ekukhetheni kokudla ngokusekelwe kulezi zinkomba. Inkomba ye-glycemic ilingana ledigital elibonisa ukugeleza kweglucose egazini, ngemuva kokusebenzisa kwabo.
Imikhiqizo yesifo sikashukela kufanele ibe ne-GI efinyelela ema-50 PIERES, lokhu kudla kwenkomba kungasetjenziswa ekudleni kwansuku zonke ngaphandle kokulimaza impilo yesifo sikashukela. Njengoba kunenkomba yamayunithi afinyelela kwangama-70, kunconywa ngezikhathi ezithile ukuzisebenzisa, kepha konke lokho okuphakeme kunqatshelwe ngokuphelele.
Ngaphezu kwalokho, kuyadingeka ukufudumeza kahle imikhiqizo ukuze i-GI yabo ingakhuphuki. Izindlela zokupheka ezinconyiwe:
- Ku-microwave;
- E-grill;
- Ukuqothula (mhlawumbe emanzini);
- Ukupheka;
- Kwabashadikazi;
- Kumpheki ohamba kancane, izindlela "zokubhaka" nezindlela "zokubhaka".
Ileveli yenkomba ye-glycemic nayo iyathinteka kwinqubo yokupheka uqobo. Ngakho-ke, imifino ecubuziwe nezithelo kukhulisa inkomba yazo, noma ngabe le mikhiqizo iwela ohlwini oluvumelekile. Kuyenqatshelwe futhi ukwenza amajusi ezithelo, ngoba i-GI yabo iphakeme impela, futhi iguquguquka ngokujwayelekile ngaphakathi kwesimo esingamukeleki. Kepha ujusi wamatamatisi ungadliwa ufike kuma-200 ml ngosuku.
Kunemifino ene-GI ehlukile kwifomu eluhlaza nelibilisiwe. Isibonelo esicacile salokhu makaroti. Izaqathi eziluhlaza zine-GI ye-35 IU, kodwa ku-85 IU ebilisiwe.
Lapho uhlanganisa ukudla, kufanele njalo uqondiswe itafula le-glycemic indices.
Ukudla okwamukelekayo kanye nemithetho yesidlo
Ukuzikhethela komkhiqizo wesifo sikashukela kuhlukile, futhi kungalungiswa izitsha eziningi kubo, kusuka ezitsheni eziyinkimbinkimbi ezisuselwa kwabanesifo sikashukela kuya kokudla kwama-dessert. Ukukhetha ukudla ngokufanele yingxenye yempi kuphela eya ekudleni okuhleliwe kahle.
Kufanele wazi umthetho onjalo wokuthi udinga ukudla ngesifo sikashukela ezingxenyeni ezincane, okungcono ngezikhathi ezithile, ukugwema ukudla ngokweqile kanye nesiteleka sendlala. Ukuphindaphindeka kokudla kusukela ezihlanu kuya kweziyisithupha ngosuku.
Ukudla kokugcina okungenani amahora amabili wokulala. Izithelo, imifino, okusanhlamvu, imikhiqizo yezilwane ifakiwe ekudleni kwansuku zonke, futhi konke lokhu kufanele kubhekwe lapho kulungiswa imenyu yeviki.
Izithelo ezinenkomba ephansi ye-glycemic, okungukuthi, zifinyelela ku-50 PIECES ezethulwe ngezansi, ngakho-ke zingadliwa ngaphandle kokusaba ukuthi lokhu kuzothinta ushukela wegazi. Izithelo ezilandelayo zinganconywa udokotela wakho onesifo sikashukela:
- I-Gooseberry;
- I-sweet cherry;
- Peach;
- I-Apple
- Pearl
- Ama-currants amnyama nabomvu;
- Izithelo zeCitrus (noma yiziphi izinhlobo);
- I-Apricot
- I-Cherry iplamu;
- Ama-raspberries;
- Strawberry
- I-Persimmon;
- Ama-Blueberries
- I-Plum;
- I-Nectarine;
- Sitrobheli zasendle.
Inani lezithelo zansuku zonke ezinconywayo zingama-200 - 250 amagremu. Ngasikhathi sinye, izithelo ngokwazo kufanele zidliwe isidlo sasekuseni sokuqala noma sesibili, ngoba ziqukethe ushukela wemvelo futhi ukuze zikwazi ukumunwa kahle, kuzodingeka umsebenzi womzimba womuntu, okuvele nje engxenyeni yokuqala yosuku.
Imifino ingumthombo omuhle kakhulu wamavithamini namaminerali. Ukusuka kubo ungapheki hhayi amasaladi kuphela, kodwa futhi nezitsha eziyinkimbinkimbi zenyama nezinhlanzi, kuhlanganiswa imifino ethile. Imifino ene-GI efinyelela kuma-50 PIECES:
- Anyanisi;
- Utamatisi
- Izaqathi (okusha kuphela);
- Iklabishi emhlophe;
- Broccoli
- Asparagus
- Ubhontshisi
- Imililo
- Garlic
- Upelepele oluhlaza okotshani obomvu;
- I-pepper emnandi;
- Amathanga owomile futhi ochotshoziwe - ophuzi nohlaza;
- Isithombo;
- I-Turnip;
- Isitshalo seqanda
- Amakhowe.
Ngesikhathi sokudla, isobho semifino, elilungiselelwe emanzini noma kumhluzi wesibili (lapho amanzi enenyama ngemuva kokubilisa akhanywa futhi athole okusha), kuzoba isifundo sokuqala esihle. Isobho likaMash akufanele.
Ngaphansi kokuvinjelwa, imifino oyintandokazi njengamazambane isasele. Inkomba yayo ye-GI ifinyelela uphawu lwamayunithi angaphezu kwama-70.
Kodwa-ke, uma umuntu onesifo sikashukela enquma ukuziphatha esidlweni samazambane, kuzodingeka ukusike sibe yizicucu kusengaphambili bese usifaka emanzini, mhlawumbe ebusuku. Ngakho-ke isitashi ngokweqile siphuma futhi inkomba ye-glycemic iyancipha.
Ama-cereals angumthombo ongaguquki wamandla wohlobo 1 nesifo sikashukela sohlobo 2. Kunezincomo zokulungiselela kwayo - ungafaki izinkomishi ngebhotela futhi ungabilise obisini. Ngokuvamile, ngemuva kokudla ingxenye yoshukela okungenani amahora angama-2,5, akufanele udle imikhiqizo yobisi nemikhiqizo yobisi olunomuncu, konke lokhu kungadala ukukhuphuka koshukela wegazi.
Izinhlamvu ezivunyelwe ezinophawu lwe-GI lokufika kuma-50 PIERES:
- Irayisi elinsundu (linsundu, limhlophe ngaphansi kokuvinjelwa);
- I-Perlovka;
- Iphalishi lebhali;
- I-Buckwheat;
- Ilayisi bran.
Kufanele kugcizelelwe ngokwahlukana ukuthi ama-oat flakes ane-GI ephezulu, kepha uma ukhetha ama-flakes abe yi-powder noma uthenge i-oatmeal, lesi sidlo ngeke sibe yingozi koshukela.
Imikhiqizo yobisi nobisi ebilisiwe iyisidlo sakusihlwa esihle sesifo sikashukela.
Ukusuka ku-cottage shizi kanye no-ukhilimu onamafutha amancane, awukwazi ukupheka hhayi kuphela okunempilo, kepha futhi nama-dessert esimnandi. Imikhiqizo yobisi elandelayo kanye nobisi olunoshukela kuvunyelwe:
- Ubisi luphelele;
- Ubisi oludakayo;
- Ukhilimu onamafutha ayi-10%;
- Kefir;
- I-Ryazhenka;
- Ushizi wekotishi onamafutha amancane;
- Ushizi weTofu;
- I-yogurt engaphendulwanga.
Inyama ne-offal aqukethe okuqukethwe kwamaprotheni aphezulu, okunomphumela onenzuzo esimweni sikashukela. Imikhiqizo elandelayo ivunyelwe, inyama kuphela okumele ihlolwe hhayi okunamafutha:
- Inkukhu
- ETurkey;
- Inyama yemvundla;
- Isibindi senkukhu;
- Isibindi senkomo;
- Inyama yenkomo.
Kufanele futhi kuqashelwe ukuthi akukho ngaphezulu kweqanda elilodwa elivunyelwe ukudliwa ngosuku; i-GI yayo engama-50 PIERES.
Imenyu yangesonto
Ngezansi kunemenyu enhle yesonto, ongayilandela futhi ungesabi ukukhulisa ushukela wegazi lakho.
Lapho upheka futhi usabalalisa ukudla, kubalulekile ukunamathela kule mithetho engenhla.
Ngaphezu kwalokho, isilinganiso soketshezi sansuku zonke kufanele okungenani sibe amalitha amabili. Onke amathenda angenziwa noshukela. Umkhiqizo onjalo wokudla uthengiswa kunoma iyiphi ikhemisi.
UMsombuluko:
- Ukudla kwasekuseni - igramu yesaladi yezithelo (i-apula, i-orange, i-pearl) ekhuwe ngeyogathi engafakiwe;
- Ukudla kwasekuseni kwesibili - ushizi we-cottage, 2 ama-PC. amakhukhi e-fructose;
- Isidlo sasemini - isobho semifino, iphalishi le-buckwheat elinesibindi esisetshenzisiwe, ikofi eluhlaza;
- Isidlakela - isaladi yemifino neqanda elibilisiwe, ikhofi eluhlaza obisini;
- Ukudla kwakusihlwa - isidlo semifino enenkukhu, itiye elimnyama;
- Isidlo sesibili ingilazi ye-kefir.
NgoLwesibili:
- Ukudla kwasekuseni - i-curd soufflé, itiye eliluhlaza;
- Isidlo sasekuseni sesibili - izithelo ezisikiwe, ushizi wekhokho, itiye;
- Isidlo sasemini - isobho le-buckwheat, utamatisi nesitshulu seqanda, inyama ebilisiwe;
- Isidlakela - jelly (kulungiselelwe ngokulandela iresiphi yesifo sikashukela), ama-2 ama-PC. amakhukhi e-fructose;
- Ukudla kwakusihlwa - iphalishi lebhali le-pearl ngesoso senyama;
- Isidlo sesibili ingilazi ye-ryazhenka, i-apula elilodwa eliluhlaza.
NgoLwesithathu:
- Ukudla kwasekuseni - ushizi wekhishi ngezithelo ezomile, itiye;
- Ukudla kwasekuseni kwesibili - i-omelet enosiwe, ikofi eluhlaza enokhilimu;
- Isidlo sasemini - isobho semifino, isaladi enosiwe nesaladi yemifino;
- Isidlakela - itiye elinama-pancake labanesifo sikashukela;
- Ukudla kwakusihlwa - ama-meatballs ku-utamatisi kasoso;
- Isidlo sesibili ingilazi yeyogathi engafakiwe.
NgoLwesine:
- Ukudla kwasekuseni - isaladi lezithelo oluvunwe ngeyogathi engafakiwe;
- Ukudla kwasekuseni kwesibili - ibhali leparele elinezicucu zezithelo ezomisiwe;
- Isidlo sasemini - isobho ngelayisi elinsundu, iphalishi lebhali elinama-patties wesibindi;
- Ukudla okusahlwa - isaladi yemifino neqanda elibilisiwe, itiye;
- Ukudla kwakusihlwa - isitshalo seqanda esosiwe enkukhu yenkukhu eyosiwe, ikhofi eluhlaza ngo-ukhilimu;
- Isidlo sesibili ingilazi ye-kefir, i-apula.
NgoLwesihlanu:
- Ukudla kwasekuseni - i-omelet eshisiwe, itiye elimnyama;
- Ukudla kwasekuseni kwesibili - ushizi we-cottage, ithanga elilodwa;
- Isidlo sasemini - isobho semifino, inkukhu yezinkukhu, iphalishi le-buckwheat, itiye;
- Snack - itiye nge-charlotte yabanesifo sikashukela;
- Ukudla kwakusihlwa - iphalishi lebhali ne-patty;
- Isidlo sesibili ingilazi yeyogathi enamafutha amancane.
NgoMgqibelo:
- Ukudla kwasekuseni - iqanda elibilisiwe, ushizi we-tofu, itiye ngamabhisikidi ku-fructose;
- Ukudla kwasekuseni kwesibili - i-curd soufflé, ithanga elilodwa, itiye;
- Isidlo sasemini - isobho ngebhali leparele, amakhowe adonswe inyama yenkomo;
- Isidlakela - isaladi lezithelo;
- Ukudla kwakusihlwa - iphalishi le-buckwheat, i-turkey ebilisiwe;
- Isidlo sesibili ingilazi ye-kefir.
NgeSonto:
- Ukudla kwasekuseni - itiye elinama-pancake labanesifo sikashukela;
- Ukudla kwasekuseni kwesibili - i-omelet eshisiwe, isaladi yemifino;
- Isidlo sasemini - isobho semifino, ilayisi elinsundu ngesibindi senkukhu ethosiwe.
- Isidlakela - i-oatmeal ngezithelo ezomisiwe, itiye.
- Ukudla kwakusihlwa - isidlo semifino, inhlanzi eshisiwe.
- Isidlo sesibili ingilazi ye-ryazhenka, i-apula.
Unamathela ekudleni okunjalo, umuntu onesifo sikashukela ngeke alawule kuphela ushukela wegazi, kodwa futhi uzokwenelisa umzimba ngokugcwele ngamavithamini nangamaminerali.
Izincomo ezihlobene
Ukondliwa okufanele kungenye yezinto ezibalulekile empilweni yomuntu onesifo sikashukela, okuzovimbela ukuguqulwa kwesifo sikashukela seqondo lesibili kuya ohlotsheni oluncike ku-insulin. Kepha itafula lokudla kufanele lihambisane nemithetho embalwa embalwa evela empilweni yesifo sikashukela.
I-100% utshwala nokubhema kufanele kungabandakanywa. Ngaphezu kweqiniso lokuthi utshwala bukhuphula kakhulu ushukela wegazi, futhi, ngokuhlangana nokubhema, kubangela ukuqhekeka kwemithambo.
Ngakho-ke, udinga ukubandakanyeka ekwelashweni ngokomzimba nsuku zonke, okungenani imizuzu engama-45 ngosuku. Uma singekho isikhathi esanele sokuzivocavoca, khona-ke uhamba emoyeni omusha unxephezele ukungabi bikho kokuvivinya umzimba. Ungakhetha eyodwa yale midlalo:
- Ukugijima;
- Ukuhamba
- Yoga
- Ukubhukuda
Ngaphezu kwalokho, ukunakwa okukhethekile kufanele kukhokhwe ekulaleni okunempilo, isikhathi lapho kumuntu omdala kungamahora ayisishiyagalolunye. Isifo sikashukela kwesinye isikhathi sihlushwa ukuqwasha, futhi lokhu kuyithinta kabi impilo yabo. Uma inkinga enjalo ikhona, ungahamba uhambe emoyeni omusha ngaphambi kokulala, uthathe okugeza okufudumele, kanye namalambu anephunga elikhanyayo egumbini lokulala. Ngaphambi kokulala, khipha noma yikuphi ukusebenza komzimba okusebenzayo. Konke lokhu kuzosiza ukuthatha umhlalaphansi ngokushesha.
Ukunamathela kokudla okufanele, ukuzikhandla ngokomzimba okulinganiselayo, ukulala kahle nokuntuleka kwemikhuba emibi, isiguli sikashukela singalulawula ushukela wegazi kalula futhi silondoloze ngokuphelele yonke imisebenzi yomzimba.
Ividiyo ekulesi sihloko ihlinzeka ngemikhombandlela yokukhetha ukudla kwesifo sikashukela sohlobo 2.
