Ukuzila isikhashana sekuphenduke inkambiso yangempela, ngale ndlela yokulahlekelwa amakhilogremu angeziwe namuhla esivuna osaziwayo. Sibuze isazi sethu sezempilo njalo isazi se-endocrinologist uLira Gaptykaeva ukuthi indlela yokudla evumelana kahle nabantu ene-T2DM ne-prediabetes.
Isazi saseMelika uDavid Zinchenko, umbhali wesikhathi sokudla esithatha amahora ayisishiyagalombili, esiqhubeka nokubizwa ngokuthi yindlala yesikhashana, uyaqiniseka ukuthi ayikho indlela ephumelela kakhulu yokwakha umzimba. Uzwakalisa izinombolo ezingagqugquzela noma ngubani: ekuzameni kokuphumula, kuthatha kufika ku-5 kg ngeviki. Kodwa kungenzeka yini ukusebenzisa le ndlela kubantu abane-insulin ukumelana bese uthayipha 2 isifo sikashukela?
Isazi se-Endocrinologist nesazi sezempilo uLira Gaptykaeva unikeza impendulo efanele kulo mbuzo, kepha udonsela ukunaka kwamaphuzu abalulekile. Simnika phansi.
Ukuzila isikhashana kufanelekile cishe kuwo wonke umuntu, ngaphandle kwabantu abanezifo esiswini esiteji esibuhlungu, ngokwesibonelo, isilonda se-peptic esiswini noma i-duodenum, ulcerative colitis, njll (kulokhu, kuphakanyiswa ukwelashwa kokudla okunempilo), abantu abanezifo zesistimu yenhliziyo ( muva nje uhlaselwe yisifo senhliziyo, isifo sohlangothi, ukungaphatheki kahle kwenhliziyo, ukuntuleka kwamaphaphu) - banquma ukuthi uzothatha udokotela wakho ukuthi uzokusebenzisa yini ukuhamba isikhashana.
Uma sikhuluma nge-prediabetes noma uhlobo 2 sikashukela, khona-ke, njengomthetho, zihlala zihlotshaniswa nokuba khona kwesisindo ngokweqile kanye nokuzwa kwezicubu ezithintekile ku-insulin. Ukunqoba lesi simo, udinga ukudla kancane, ngoba isidlo ngasinye, noma ngabe sinama-carbohydrate noma cha, sandisa amazinga e-insulin.
Kunzima ukuphula umbuthano onobunzima "wamafutha aphezulu we-insulin - ukumelana ne-insulin". Uma abantu abanezibonakaliso zokuqala zokuphazamiseka kwe-carbohydrate metabolism bedla kaningi, khona-ke ngonyaka noma emibili basengozini yokuba nesifo sikashukela.
Ngokuzila ukudla ngezikhathi ezithile, “iwindi lokudla” lingaba amahora angama-12 (sibulawa yindlala amahora ayi-12, sidla ama-12), kepha uhlelo olungu-16: 8 laziwa kakhulu (sibulawa yindlala amahora ayi-16, sidla ama-8).
Khetha isikimu sokuzila sokuphumula esifanele esivumelana nendlela yakho yokuphila ukuze ukhululeke futhi ungadingi ukuthi uzixonsele kunoma yiluphi uhlaka, ukuthola ukucindezelwa okwengeziwe.
Isibonelo, ungaqeda ukudla ngo-4 p.m. bese isidlo sasekuseni esilandelayo singaba ngo-8 ekuseni. Njengenketho, uma ngabe udla amahora ama-3-4 ngaphambi kokulala, ungadla ibhulakufesi ngokuhamba kwesikhathi (engeza amahora angama-16), ngemuva kwamahora ayi-11 kuya ku-12 kosuku. Ngesikhathi sokuzila isikhathi sokuphumula, ungadla kathathu ngosuku, noma wenze ukudla okubili okuyisisekelo kanye nesidla esisodwa. Ngasikhathi sinye, kubaluleke kakhulu ukuthi okudla kwakho kulinganiselwe ngama-macronutrients ayisisekelo (BJU). Ukushoda okujulile ekudleni kwamaprotheni, amafutha noma ama-carbohydrate kungadala ukuphazamiseka kwe-metabolic kanye ne-hormonal.
Isikhathi esiningi sidlula phakathi kokudla kokugcina nesidlo sasekuseni, amathuba amaningi esinawo wokuvula umshini wokuzivikela, okuthiwa yi-autophagy, lapho umzimba ngokwawo uqala ukudla “imfucumfucu yeseli” - amaseli amadala angahle abangele umdlavuza ngokuzayo. Ngakho-ke ukuzila isikhathi sokuphumula nakho kuyindlela enhle yokuvimbela izifo eziningi nokuguga kwangaphambi kwesikhathi.
Ngendlela, akudingekile ngokuphelele ukuthi umjikelezo wamahora angu-8 uqale ngasikhathi sinye. Into ebaluleke kakhulu ukuthi ngemuva kokuphela kwesikhathi sokusebenza samahora ayisishiyagalombili lapho ungadla khona, isikhathi sokuzila kufanele okungenani sibe ngamahora ayi-16.
- Susa ushukela, amaswidi, ilayisi elimhlophe, ufulawa, i-pasta, ukudla okusheshayo kokudla. Uma ungakwenzi lokho, kulindelekile ukuthi wehluleke ukwehlisa isisindo, noma ngabe unamathela ngokuqinile kuyo yonke eminye imithetho. Ukusetshenziswa kokudla okune-satellite ephezulu ye-GI ngamahora we-1-2 kuphela, okubangela ukuhlaselwa kwendlala yasendle. Akunasidingo sokuyeka i-carbohydrate nhlobo, nikeza okuthandwa ama-carbohydrate nge-GI ephansi (ngaphansi kwama-50), ngokwesibonelo, okusanhlamvu, imifino engeyona eyisitashi, amajikijolo ane-GI ephansi nemifino.
- Sabalalisa ngokufanele amaprotheni ekudleni kwansuku zonke: kufanele kube kuningi esidlweni sasekuseni, okuncane kakhulu kokudla kwasemini futhi kuncane kakhulu ngokudla kwakusihlwa.
- Kubalulekile ukuthi isidlo sakusihlwa singaphambi kuka-20,00, kube lula ngangokunokwenzeka, kungabi ngaphezu kwama-300-400 kcal, ukungena ebuthongweni obujwayelekile, futhi uvuke ulambile ekuseni bese udla isidlo sasekuseni esigcwele.
- Qala usuku ngengilazi yamanzi ahlanzekile okungenani imizuzu engu-8 yokuzivocavoca komzimba. (Lesi yisikhathi esincane esingasichithwa ekuhambeni okunamandla noma ekusunduzeni, kunconywe umlobi wendlela). Ngosizo lwalezo zenzo ezilula, i-metabolism yethulwa.
- Ungakhohlwa ukuphuza usamanzi (kungenzeka ngelepisi) phakathi nosuku, phinda ulinganise amanzi njalo.
- Uma ngokwesikhathi samahora ayi-16 ufuna ngempela ukudla, khona-ke ... akusekho ndlela. Phuza uketshezi oluningi. Amakhambi noma amakhambi ezithelo angasiza ngendlala. Ukuphuza ikhofi ngalesi sikhathi akunconywa, ngoba kunomthelela ekucindezelekeni kwezindlala zakho ze-adrenal, kuvuselela ukukhishwa kwe-adrenaline, i-cortisol, nokuphazamisa ukulala.
- Ngaphambi kokuthi uphuze ikhofi, bheka iwashi lakho. Isikhathi sokuphuza ikhofi esithatha amahora ayisishiyagalombili sivunyelwe ukuba sifinyelele kwababili kuphela ntambama.
- Khohlwa ngotshwalaUnqatshelwe ngokuphelele.
Ukulala nokuphumula kubalulekile. Qiniseka ukuthi usungula ama-biorhythms wesekethe. Uma singalali ngaphambi kuka-23,00, ukukhiqizwa kwe-melatonin, i-hormone ephambili ebhekele umjikelezo wokuvuka kokulala, kuyaphazamiseka. I-secretion ye-cortisol, i-hormone engasisizi kuphela ekuvumelaniseni nengcindezi, kepha futhi ekucindezelekeni okungapheli, yenyusa ukubekwa kwamafutha, yenyusa umfutho wegazi, kanye ne-carbohydrate metabolism.
Ephusheni kukhiqizwa i-hormone yama-somatotropic, nayo enezakhiwo ezishisa amafutha. Uma kwenzeka kuphazamiseka ukulala, imfihlo ye-luteinizing hormone iyancipha, lokhu kubalulekile emadodeni, ngoba yisibopho sokuhlanganiswa kwe testosterone. I-testosterone ephansi ayisiqinisi kuphela izinga lempilo, kodwa futhi inomthelela ekuvezweni kwamafutha ngokweqile, futhi ngenxa yalokho iyisici sengozi yesifo se-prediabetes nesifo senhliziyo.
Uhlobo lokuqala lokudla
Ibhulakufesi
- I-smoothie eluhlaza - i-250 ml, ukwakheka kokukhethayo (1 2 ukwatapheya, isipinashi esingu-100 g, i-apula eli-1, isilimo esidliwayo esinamagatsha anamanzi, ikhukhamba, i-broccoli, i-kiwi, hlanganisa no-100 ml wobisi lwemifino noma amanzi amsulwa ngejusi noma i-grapefruit juice;
- Iqanda elibilisiwe;
- Isamentshisi lesinkwa okusanhlamvu lonke elinoshizi oluthambile alikho ngaphezulu kwama-30% amafutha.
Isidlo sasemini
- I-Sauerkraut (100 g) + ama-beet abilisiwe + ¼ izinkomishi zikaphayini zikaphayini + 1 tsp. uwoyela we-olive noma we-nati, usawoti kanye nopelepele ukunambitha;
- I-200 g ye-turkey ebhakwe kuhhavini;
- Buckwheat ebilisiwe - 150 g.
Ukudla kwakusihlwa:
- Imifino ethosiwe - 200 g (pepper bell, utamatisi, ubhontshisi oluhlaza, isipuni 1 samafutha zemifino, usawoti kanye nopelepele ukunambitha).
Ngosuku: kusuka kumalitha ayi-1.5 amanzi nge-½ kalamula.
Uhlobo lwesibili lokudla
Ibhulakufesi
- I-Steam omelet kusuka emaqanda ama-2;
- I-sandwich yeshizi hhayi ngaphezulu kwama-30%;
- Izithelo ukukhetha kuzo (apula, eliphakathi kwe, orange);
- Ikhofi
Isidlo sasemini:
- I-Arugula enamatamatisi noshizi (i-arugula 20 g + i-oyela yemifino 1 tsp + ushizi 30 g + 2 utamatisi ophakathi);
- Amazambane abilisiwe - 150 g;
- I-turkey ebhakisiwe (inkukhu) - 200 g, uwoyela womnqumo - 1 tbsp;
- Umhluzi weRosehip - 200 g.
Ukudla kwakusihlwa:
- IVinaigrette - 250 g;
- I-turkey ebhakisiwe (inkukhu) - 100 g, i-olive yamafutha - 1 tbsp.
Ngosuku: kusuka kumalitha ayi-1.5 amanzi nge-½ kalamula.
