Izici zokudla ngokuxilongwa kohlobo 1 nesifo sikashukela sohlobo 2

Ingxenye ebalulekile yokwelashwa kwesifo sikashukela ekudleni. Ukulawulwa kwama-carbohydrate, ushukela nosayizi wengxenye kusiza ukwenza isimo sibejwayelekile futhi kunciphise isisindo ngokweqile.

Isifo sikashukela i-mellitus yisifo esibi kakhulu futhi esivamile sohlelo lwe-endocrine. Wonke umuntu onikezwe lolu hlobo lokuxilonga uyazi ngokubaluleka kokugcina isidlo esikhethekile. Eqinisweni,Ukudla ushukela - Lokhu ukwelashwa okuyinhloko okuthuthukisa isimo esijwayelekile.

Ukudla okuyisisekelo

Ngenxa yokungondleki, ukuzwela kwamangqamuzana ukuya ku-insulin kungancipha ngaphambi kokuxilongwa. Ngenxa yalokhu, kukhona ukukhuphuka kweglucose yegazi ngaphandle kwesimo sokwehla kwayo. Inhlosoukudla koshukela iqukethe ukubuyela kula mangqamuzana amandla okusebenzisa kahle ushukela.

Izincomo ezijwayelekile zivuliwe udla kanjani noshukela, ube nefomu elilandelayo:

1. Ukudla amakhalori kwemikhiqizo eqediwe;
2. Inani lamandla lilingana nezindleko zamandla zangempela;
3. Ukudla izingxenye ezincane, kepha ezivamisile;
4. Ukudla okunani lamandla afanayo;
5. Inani elikhulu kakhulu lama-carbohydrate awela esidlweni sasekuseni sokuqala nesesibili;
6. Ukudla ngasikhathi sinye, okunomthelela ekujuleni kwesistimu yokugaya ukudla;
7. Sebenzisa ama-sweeteners;
8. Nikeza izintandokazi ophudingi aqukethe amafutha emifino (iyogathi, amantongomane);
9. Ukudla okuhlukahlukeneukondleka kwabanesifo sikashukelangaphandle kokuqokomisa noma iyiphi imikhiqizo ethile;
10. Ukudla ukudla okunoshukela kuphela ngesikhathi sokudla main;
11. Ukulawulwa okuqinile kwama-carbohydrate agaya kalula futhi ayinkimbinkimbi;
12. Ukunciphisa ukulinganiselwa kwamafutha ezilwane;
13. Ukusetshenziswa njalo kwezithelo ezintsha, amajikijolo nemifino, ikakhulukazionesifo sikashukela sohlobo 2 kanye nokukhuluphala;
14. Ukwenqatshwa kasawoti;
15. Khawula utshwala kokukhonza okukodwa ngosuku.

Inkomba ye-Glycemic: yini futhi kungani idingeka?

Inkomba ye-glycemic (GI) iyinkomba ekhombisa ukuthi ingakanani imikhiqizo engenayo engabangela ukukhula koshukela. Kubaluleke kakhulu ukucabanga nge-GI lapho udwebaimenyu enesifo sikashukela sohlobo 2.

Umkhiqizo ngamunye une-GI yakhe. Inani layo eliphakeme, ngokushesha izinga likashukela wegazi lizokhuphuka ngemuva kokusetshenziswa kwalo. Yonke imikhiqizo, ngokuya kule nkomba, ihlukaniswe ngamaqembu amathathu:

• Nge-GI ephezulu (kusuka kumayunithi angama-70);
• Ngokwesilinganiso se-GI (amayunithi angama-41-70);
• I-GI ephansi (kufika emaunithi angama-40).

Imenyu yabanesifo sikashukela kufanele kususelwe ekuthandweni kwemikhiqizo ephansi futhi incane kaningi ngesilinganiso. Okungafani nokudla okuphezulu kwe-GI okuwusizo kulokhu kutholwa. Udokotela ohambelayo kufanele azi ngokufakwa kwabo ekudleni.

Yini iyunithi lesinkwa?

Ukudla okuqukethe ama-carbohydrate kuyahluka ngokubala kilojoule, ukwakheka, nezakhiwo. Ukunquma lawa parameter, kunenani lemibandela - iyunithi lesinkwa (XE) elisetshenziselwa abanesifo sikashukela.

Akunandaba nomkhiqizo, iyunithi elilodwa lesinkwa lisho ama-12 kuya kwayi-15 g ama-carbohydrate agaya ukudla. Ukusetshenziswa kwaso kuholela ekukhuleni ushukela ngo-2.8 mmol / l kanye nesidingo sokudla amayunithi ama-insulin ayi-2.

Le yunithi yathuthukiswa ngabasebenza ngokudla okunempilo ikakhulukazi kubantu abanesidingo se-insulin. Uma kungekho ukubalwa nokuhlanganiswa okungalungileukudla atisifo sikashukela, iziguli zingathola i-hypo- ne-hyperglycemia.

Ngosuku, umuntu kufanele adle cishe ngo-19-24 XE. Le mali isatshalaliswa ngaphezulu kokudla okungu-5-6, kufaka netiye lasemini. Inani elikhulu kakhulu lama-carbohydrate kufanele abe kwizigaba zokuqala. Isibonelo, i-1 XE ingamelelwa yi-0.5 inkomishi ye-buckwheat noma i-oatmeal, i-apula elilodwa, i-25 g yesinkwa.

Ukudla Kwesifo Sikashukela soHlobo 1

Njengoba uhlobo 1 luthembele i-insulin, ukwelashwa kwalo kubandakanya ukukhethwa okuyikho kokulashwa kwe-insulin. Umgomo oyinhloko ukuhlanganiswa okuyikho kwemithi futhi kukhethekileUkudla kweziguli ezinesifo sikashukela. Le nhlanganisela izonciphisa ingozi yokuxhuma kwenani likashukela egazini kanye nezinkinga ezilandelayo. Ukudla ongakudla, futhi kungakanani ukuthi ngabe kunqunywa udokotela kuphela, ngoba lolu hlobo lwesifo luyingozi impela.

Ukubalwa okuthile kwesamba sokudla okusetshenziswayo nenani lamandla alo, kuyasetshenziswa iyunithi lesinkwa. Uma kungekho isisindo ngokweqile futhi ekhethwe kahle izidakamizwa ekwelashweni, umgomo wayo ukunquma ngokuqinile umthamo wama-carbohydrate nokulawulwa kwawo.

Izincomo eziphambili ekunqumeni ukudla yilezi:

• Ukubalwa okuqondile kwe-XE ngokukhonza ngakunye, kepha hhayi ngaphezu kwama-8 amayunithi;
• Ukubalwa komthamo we-insulin esigabeni ngasinye sokudla;
• Ukwenqatshwa ngokuphelele kweziphuzo ezinoshukela, kufaka phakathi amajusi, i-soda, itiye elimnandi nokunye.

Ukudla Kwesifo Sikashukela sohlobo 2

Isizathu esivame kakhulu esenza ukuthi lokhu kuqubuka kwengqondo kukhuluphele. Kungakhohlobo lokudla 2 sikashukela idlala indima ebalulekile futhi ihlose ukunciphisa izinga lokukhuluphala. Ukuthuthukisa ukuzwela kwe-insulin kumaseli kuzosiza ukudla okulungiswe kahle kuhlangene nokuzivocavoca umzimba njalo.

Ezimweni eziningi, ukudla yohlobo 2 sikashukela ngokweqile ihlanganiswe yi-endocrinologist icubungula izici ngazinye nesimo sesiguli. Kunezinto eziningi ezibhekwayo, kufaka phakathi isisindo, imisebenzi yabantu, ubudala, ukuba khona kwezifo ezingamahlalakhona, nokuningi.

Isidingo esifunekayo sekhalori nge-1 kg yesisindo somzimba yile:

• Abesifazane - 20 kcal;
• Abesilisa - 25 kcal.

Thayipha ukudla kweshukela kababili ihlala njalo, ngakho-ke isho izinhlobonhlobo zokudla okumnandi futhi ngasikhathi sinye izitsha ezinempilo. Ngasikhathi sinye, ukusetshenziswa kokudla okunama-khalori aphezulu kunqunyelwe, okuholela ekugxumeni okubukhali emazingeni kashukela.

Ukudla Okunconyiwe

Yenza ukudla kwakhoUhlobo 2 sikashukela usebenzisa imikhiqizo elandelayo:

• Njengesitsha sokuqala, inhlanzi egxile kancane, inyama noma umhluzi wemifino kufanelekile. Ukuthola, amanzi okuqala ayakhishwa, bese kulungiswa isidlo kuphela. Ama-borsch noma amasobho enyama angadliwa kanye ngesonto.
• Esidlweni sesibili, izinhlobo zokudla zenyama (i-veal, i-turkey, izigwaca nezinye), kanye nezinhlanzi ezinamafutha amancane (i-pike, i-hake, i-pollock nezinye) zingasetshenziswa.
• Ezikhiqizweni zobisi, kufanelekile ukunikela ngokuthanda ubisi olubilisiwe olubilisiwe, i-kefir, ushizi wekotishi neyogathi enamafutha amancane.
• Imenyu yesifo sikashukela ingafaka amaqanda enkukhu enanini lezingcezu ezingeqi ezinhlanu ngesonto. Ngesikhathi esifanayo, ukusetshenziswa kwama-yolks kuncishiswa kangcono.
• I-Oat, ibhali le-pearl noma i-buckwheat porridge kuvunyelwe ukuthi isetshenziswe isikhathi esingaphezu kwesisodwa ngosuku.
• Imfuneko yenhlanganoukondleka okuhle koshukela zombili izinhlobo 1 no-2 ukusetshenziswa kwemifino enoshukela: zonke izinhlobo zeklabishi, uphizi, ubhontshisi nezinye izinqa, utamatisi, ukhukhamba, imifino nokunye.
• Imifino equkethe ushukela omningi nesitashi (izingulube, amazambane, izaqathe) ingadliwa ngezinsuku ezingama-3-4.
• Izithelo namajikijolo akhethwa kahle kakhulu nge-vitamin C (ama-cranberry, ama-currants, amawolintshi);
• Ingxenye yansuku zonke yesinkwa nemikhiqizo kafulawa akufanele yedlule i-300 g.
• Njenge-dessert, amaswidi akhethekile angena esikhundleni sikashukela, kanye namakhukhi ebhisikidi, angasetshenziswa.
• Kweziphuzo, isiphuzo samatamatisi, amaminerali amanzi ngaphandle kwegesi, umhluzi we-rosehip, ubisi kanye netiye elibuthaka elibuthaka kahle kufanelekile.

Imikhiqizo Evinjelwe

Kukhona futhikuvinjelwe ukudla kwesifo sikashukela. Lokhu kufaka phakathi:

• Ushukela, imikhiqizo yokubhaka yeprimiyamu nefulawa ye-1st;
• Amaswidi, kufaka phakathi ujamu, muffin, u-ayisikhilimu;
• Macaroni
• Ilayisi ne-semolina porridge;
• Ithanga, ummbila kanye no-squash;
• Ubhanana, amakhabe nezinye izithelo ezigcwele ushukela nesitashi;
• Amafutha ezilwane, ikakhulukazi inyama yenkomo ne-mutton;
• Ungadli ngesifo sikashukela sohlobo 2 amakhekhe acwebezelisiwe omnyama, ama-yogurts amnandi nokunambitheka, isigaxa esilinganayo neminye imikhiqizo.
• Ukudla okubabayo kakhulu;
• Noma yiziphi iziphuzo ezidakayo.

Imenyu eyisampula yeviki

Ngaphandleongakwazi ukukudla ngesifo sikashukela futhi, ngokwazi ngemikhiqizo enempilo, ungenza isilinganisoimenyu yansuku zonke yohlobo 2 sikashukela ngezindlela zokupheka.

UMsombuluko

• Ukudla kwasekuseni kokuqala: 70 g wezaqathi egayiwe, 5 g wezinqwaba. uwoyela, ama-200 g enziwe nge-oatmeal, itiye;
• Ukudla kwasekuseni kwesibili: i-apula noma i-orange, itiye;
• Isidlo sasemini: 250 g ka-borsch we-lean, i-100 g yesaladi yemifino entsha yezinkathi ezithile zonyaka, 70 g yemifino ehlosiwe noma isitshulu, isinkwa;
• Isinaphi: 1 orenji ophakathi, itiye;
• Ukudla kwakusihlwa kokuqala: ama-casseroles ayi-150 g ushizi we-cottage shizi noma ushizi, 70 g wethanga oluhlaza, itiye;
• Isidlo sakusihlwa sesibili: kefir.

NgoLwesibili

• Ukudla kwasekuseni kokuqala: ama-70 g wezaqathi ezigayiwe nge-apula, 50 g wezinhlanzi ezigwanyiwe noma amakhekhe ezinhlanzi, ucezu lwesinkwa, itiye;
• Ukudla kwasekuseni kwesibili: i-100 g sikadali noma isaladi yemifino, itiye;
• Isidlo sasemini: 250 g yesobho elinamafutha, i-70 g yenyama ebunjiwe yenkukhu, 1 i-apula noma i-orange, nocezu lwesinkwa, i-compote;
• Ukudla okulula: i-100 g cheesecakes noma i-casseroles, ingilazi yesilinganiso samajikijolo omisiwe we-rosehip;
• Ukudla kwakusihlwa kokuqala: ii-cutter eziyi-150 g zesikebhe, iqanda lezinkukhu elilodwa, ucezu lwesinkwa;
• Isidlo sakusihlwa sesibili: ingilazi ye-kefir.

NgoLwesithathu

• Ukudla kwasekuseni kokuqala: i-150 g ye-buckwheat ebilisiwe, i-150 g ye-cottage shizi, itiye;
• Ukudla kwasekuseni kwesibili: i-compote yezithelo eyomile;
• Isidlo sasemini: 250 g yemifino ebilisiwe, i-75 g yenyama ebilisiwe, i-100 g yeklabishi ebilisiwe, i-compote;
• Isinaphi: i-apula eyodwa eyisilinganiso;
• Ukudla kwakusihlwa kokuqala: i-150 g yesithelo semifino, i-100 g yama-meatballs, isinkwa, isithelo esenziwe ngamajikijolo asendle;
• Isidlo sesibili: 250 ml yeyogathi enamafutha amancane.

Lwesine

• Ukudla kwasekuseni kokuqala: i-150 g yelayisi ebilisiwe no-70 g wama-beet, 50 g ushizi, ikofi elibuthakathaka;
• Isidlo sasemini: 1 umvini osezingeni eliphakathi;
• Isidlo sasemini: 250 g yesobho lezinhlanzi, i-150 g yenyama ebilisiwe, 70 g we-caviar ovela ku-zucchini, isinkwa, amanzi;
• Isidlakela: iklabishi eli-100 g elihlanganisiwe, itiye elingafakwanga itiye;
• Ukudla kwakusihlwa kokuqala: i-170 g yesaladi yemifino, i-150 g ye-buckwheat ebilisiwe, isipuni sesinkwa, itiye ngaphandle koshukela;
• Isidlo sesibili: 250 g ubisi.

NgoLwesihlanu

• Ukudla kwasekuseni kokuqala: iklabishi elihlanganisiwe le-150 g nejusi kalamula, ushizi we-100 g wekhishi, isinkwa, itiye noma isiphuzo sekhofi;
• Ukudla kwasekuseni kwesibili: I-apula eyisilinganiso esingu-1, izithelo ezomisiwe Uzvar;
• Ukudla kwasemini: 200 g yesobho elinamafutha, i-150 g ye-goulash, i-50 g yemifino ehlutshiwe, isinkwa, isithelo esetshenzisiwe;
• Isinaphi: 100 g wezithelo ezintsha noma jelly kubo, itiye;
• Ukudla kwakusihlwa kokuqala: i-150 g yezinhlanzi ezibhakiwe, i-150 g yamabele asuselwa ebisini, isinkwa, itiye;
• Isidlo sesibili: 250 ml ye-kefir.

NgoMgqibelo

• Ukudla kwasekuseni kokuqala: i-250 g ye-oatmeal ephekwe obisini, u-70 g we izaqathi ezigayiwe, ucezu lwesinkwa, itiye;
• Isidlo sasemini: i-100 g yezithelo ezintsha, i-lemade eyenziwe ekhaya;
• Isidlo sasemini: i-200 g yemifino noma isobho lenyama, i-150 g yesibindi ebilisiwe, i-50 g yepalishi yelayisi, ucezu lwesinkwa, ingilazi ye-compote;
• Isinaphi: 1 umvini ophakathi, itiye;
• Ukudla kwakusihlwa kokuqala: i-200 g yepharele lebhali, i-70 g ye-caviar evela ku-zucchini, ucezu lwesinkwa, itiye;
• Isidlo sakusihlwa sesibili: ingilazi ye-kefir ephansi.

Uvuko

• Ukudla kwasekuseni kokuqala: i-250 g ye-buckwheat ebilisiwe, ama-70 g ama-beet, ama-50 g we ushizi, isinkwa, itiye;
• Ukudla kwasekuseni kwesibili: 1 i-apula, amanzi;
• Isidlo sasemini: 250 g yesobho le-legume, i-150 g yenkukhu eyosiwe, ama-70 g wemifino ehlosiwe, ucezu lwesinkwa, isiphuzo sezithelo zekhranberry;
• Isidlakela: itiye eliwolintshi eliphakathi, itiye elingafakiwe;
• Ukudla kwakusihlwa kokuqala: i-200 g yethanga elibilisiwe, i-100 g yama-cutlets enziwe kanye nesitshulu semifino, isinkwa, isitshulu sesithelo;
• Isidlo sakusihlwa sesibili: ingilazi ye-kefir.

Ukudla: inombolo yetafula 9

Ukudla inombolo 9 kubonisaukuthi udlani nesifo sikashukela1 no Izinhlobo ezi-2. Idalelwe lokhu i-pathology futhi isetshenziswa kabanzi esimweni sesibhedlela nasekwelashweni kwasekhaya.

Ezikhathini zaseSoviet, usosayensi uM. Pevzner wanquma ukuthi iyiphiimikhiqizo sikashukela kungadliwa futhi kungakanani. Ukudla kwansuku zonke akufanele kube ngaphezulu kunamanani alandelayo:

• 300 g wezithelo;
• 250 ml wejusi elisanda kufakwa;
• I-100 g yamakhowe;
• I-0,5 l ye-kefir ephansi;
• 90 g yemifino;
• I-300 g yenyama edliwayo, inhlanzi;
• 200 g ushizi we-cottage;
• 200 g wephalishi noma inani elifanayo lamazambane;
• I-150 g yesinkwa.

Futhi, ukudla No. 9 kuchazaukuthi udlani nesifo sikashukela zezitsha:

1. Izifundo zokuqala: isobho elizwelayo ne-borsch, isobho seklabishi, i-okroshka, isobho le-beetroot, isobho le-mushroom, umhluzi ngenyama noma inhlanzi;
2. Inhlanzi: inhlanzi ebilisiwe, ebhakwe noma enosawoti enezinhlanzi nezinhlanzi zasolwandle (ukhokho, i-hake, ipiki);
3. Inyama: Inyama eyosiwe, eyosiweyo noma ebilisiwe ye-turkey, inkukhu, izigwaca, unogwaja noma i-veal;
4. Ukudla okulula: i-herring enosawoti, i-aspic evela enhlanzini noma inyama, ushizi onamafutha amancane, i-vinaigrette, isaladi yemifino ne-caviar;
5. Kusuka emaqanda: njengengxenye ehlanganisiwe yesitsha, i-omelet evela kumaprotheni, amaqanda abilisiwe;
6. Amaswidi: ijeli yezithelo, ujamu, ama-dessert wezithelo, i-mousse, i-marmalade;
7. Iziphuzo: Ikhofi engafakiwe noma itiye eliphuzwe buthaka, isifanekiso esenziwe okhalweni lwe-rose, amaminerali asamanzi.

Lapho udla, kubalulekile ukukukhumbula lokho hhayi isifo sikashukela yidla ekudleni naseziphuzweni ezinoshukela owengeziwe.

Ngendlela enobuchule nolwazi olungenzeka futhiongakwazi ukukudla ngesifo sikashukela, kukhona ukwehla kwesisindo ngokweqile kanye nokwenza ngcono isimo esivamile sesiguli. Inhlanganisela efanelekayo yokudla okunempilo nokuzivocavoca okulinganiselayo kuzonikeza umphumela omuhle kakhulu futhi kumise ijubane lesifo.