Cishe uke wezwa ukuthi izifo ezifanayo ziphathwa ngendlela ehlukile emazweni ahlukene. Ngakho-ke, kuyajabulisa njalo ukuqhathanisa okuhlangenwe nakho kwakho nokwabanye. Namuhla sikumema ukuthi uthole ukuthi odokotela base-United Kingdom basondele kanjani enkingeni yesifo sikashukela.
I-Diabetes UK National Charity Association yinhlangano enkulu kunazo zonke yase-UK ezinikezwe ukusekela abantu abanesifo sikashukela. Emakhasini ezincwadi zakhe, ushicilela njalo izeluleko zesazi ngesifo sikashukela. Nasi isicashunwa esihlokweni esimalunga nokudla.
Imithetho Ebalulekile
- Ukudla kwakho kubalulekile hhayi kuphela ukulawula isifo sikashukela, kodwa futhi nokulawula inhlala-kahle yakho namandla, ngakho-ke ungayi ngokweqisa;
- Inani lokudla neziphuzo ezidliwe ngqo ngokuya ngeminyaka yakho, ubulili, umsebenzi nezinjongo zakho ozibekele zona, ngakho-ke, akekho umuntu ochazwe ngokusobala ngokudla okusobala koshukela;
- Amasayizi wokusebenza akhule eminyakeni yamuva njengoba i-tableware enkulu isibe nemfashini. Khetha amapuleti amancane, izitsha, kanye nososo ukunciphisa okwenziwe, bese uhlela izitsha epuletini ukuze kube nokudla okuningi;
- Akekho wemikhiqizo ngesikhathi esisodwa uqukethe wonke umsoco odingekayo womzimba, ngakho-ke udinga ukusebenzisa imikhiqizo evela kuwo wonke amaqembu ayinhloko yokudla.
Izithelo nemifino
Izithelo nemifino ngokwemvelo zinamafutha amancane namakhalori, kepha amavithamini amaningi, amaminerali ne-fiber, ngakho-ke kufanelekile ukufaka izinzuzo nokunambitha kukho konke ukudla. Zibuye zisize ukuvikela ekulweni nesifo sohlangothi, isifo senhliziyo, umfutho wegazi ophakeme kanye nezinhlobo ezithile zomdlavuza.
Kukangaki?
Okungenani izikhathi ezi-5 ngosuku. Izithelo nemifino emisha, efriziwe, eyomisiwe futhi ekheniwe konke kubalwa. Yidla izithelo nemifino yazo yonke imibala yesibhakabhaka ukuthola amavithamini namaminerali amaningi ngangokunokwenzeka.
Zama:
- I-melon ebunjiwe, i-grapefruit, idlanzana lamajikijolo, ama-apricots amasha noma umliki we-yogurt ene-yogurt ephansi yesidlo sasekuseni;
- Izaqathi, uphizi, noma ubhontshisi oluhlaza ongcotshwe okusanhlamvu okuphelele;
- Faka imifino ekuphekeni - ilayisi le-pea, isipinashi senyama, u-anyanisi wenkukhu.
Imikhiqizo yesitashi
Amazambane, ilayisi, i-pasta, isinkwa, isinkwa se-pita aqukethe ama-carbohydrate, lapho, lapho echithiwe, akha ushukela futhi asetshenziswa njengamafutha ngamaseli ethu, awukwazi ukwenza ngaphandle kwawo. Izinketho ezinhle kakhulu zokudla okune-sitashi yisinkwa sokusanhlamvu esiphelele ne-pasta, ilayisi le-basmati nelayisi elinsundu noma yasendle, aqukethe imicu eminingi, ezosiza uhlelo lwakho lokugaya ukudla ukuthi lusebenze kahle. Zibuye zehlise ukugaya ngenxa yenkomba ye-glycemic ephansi, kushiya isikhathi eside umuzwa wokuthamba.
Kukangaki?
Zama ukufaka ukudla okulungile kwesitashi ekudleni kwakho nsuku zonke.
Zama:
- Izilayi ezimbili ze-multigrain toast ngebhotela lamantongomane njengesidleke;
- Ilayisi, i-pasta noma ama-noodle ngendlela yama-risotto noma amasaladi;
- Amazambane nganoma yiluphi uhlobo, kodwa hhayi okuthosiwe, kungcono - kumayunifomu abo ukuze alondoloze i-fiber ebalulekile. Khetha ushizi wekhokhisi ongenawo amafutha noma ubhontshisi njengezengezo;
- Bhaka amazambane amnandi nge ikhasi ukuze ulondoloze i-fiber.
Inyama, i-caviar, amaqanda, ama-legumes kanye namantongomane
Lokhu kudla kunothe ngamaprotheni, asiza ukwakha nokulungisa izicubu zomzimba. Ziqukethe i-iron edingekayo ekwakhekeni kwegazi. Izinhlanzi ezinamafutha afana ne-mackerel, i-salmon kanye ne-sardine ziyimithombo yamafutha acishe abe yi-omega-3 acid. I-legumes, i-lentil, ama-soya kanye ne-tofu nawo aphezulu kakhulu kumaphrotheni.
Kukangaki?
Futhi, kungakuhle ukudla imikhiqizo evela kuleli qembu nsuku zonke, nezinhlanzi ezinamafutha zidla okungenani izikhathi eziyi-1-2 ngesonto.
Zama:
- Ungathosa inyama, inkukhu noma ikalikuni, ubhake kuhhavini noma gazinga epanini ngenani elincane kakhulu lamafutha emifino asishisayo ngokuvusa okungapheli;
- Idlanzana elincane lamantongomane angavuthiwe kanye nembewu lingadliwa njengengwadla ehlukile, futhi linganqunywa futhi lengezwe kusaladi;
- Ekuwugazeni, ama-legumes kanye no-lentils bangayifaka ingxenye yenyama noma bayibeke ngokuphelele.
Imikhiqizo yobisi
Ubisi, ushizi kanye neyogathi kuqukethe i-calcium, edingeka kuwo wonke umuntu, kepha ikakhulukazi izingane ngesikhathi sokukhula kwamathambo namazinyo anempilo. Futhi bayimithombo emihle yamaprotheni. Eminye imikhiqizo yobisi inamafutha impela, futhi inamafutha anele, ngakho-ke khetha ukudla okune-fat noma okuncane okunamafutha (futhi akukho ushukela!). Ubisi olunamafutha aphakathi nendawo luqukethe i-calcium eningi kunawo wonke, kepha ambalwa amakhalori namavithamini, ngakho-ke lolu lubisi akufanele lunikezwe izingane ezingaphansi kweminyaka engu-2 ubudala. Ubisi lwe-skim ngokuphelele lufanele izingane kuphela ngemuva kweminyaka engu-5.
Kukangaki?
Zama ukusebenzisa imikhiqizo yobisi nsuku zonke, kepha ungayidli.
Zama:
- Ingilazi yobisi ephethe isipinishi sesinamoni ingquza. Ungaphuza ingilazi yobisi ngesitsha se-oatmeal sokudla kwasekuseni;
- Iklabishi linamathela noshizi we-cottage;
Ukudla okunamafutha noshukela
Kufanele uvumele ukudla okunjalo ngezikhathi ezithile futhi kuncike ekudleni okulinganiselayo sonke isikhathi. Kodwa khumbula ukuthi ukudla okunoshukela neziphuzo kuqukethe amakhalori angeziwe futhi kuphakamisa ushukela wegazi, ngakho-ke khetha izindlela zokudla noma ezinye izindlela ezingezansi. Kepha umngani wakho omkhulu ngamanzi. Amafutha aqukethe amakhalori amaningi, ngakho-ke udinga ukusebenzisa uwoyela omncane ngangokunokwenzeka ekuphekeni kwakho. Amafutha kufanele angahlunye, ngakho-ke khetha i-sunflower, i-rapeseed noma i-olive yamafutha ukugcina inhliziyo yakho iphilile.
Kukangaki?
Uma kungenjalo kaningi, kungcono.
Usawoti
Inani elikhulu likasawoti likhulisa ingcindezi, futhi lokhu kungaholela ekushayweni yisifo sohlangothi. Imikhiqizo yezimboni nayo inosawoti omningi. Zama ukuziphekela futhi ulawule inani likasawoti, ulisuse esikhundleni ngamakha anempilo futhi amnandi.
Kukangaki?
Abantu abadala banelungelo lokudlula isipuni esisodwa sikasawoti ngosuku, futhi izingane zidinga okungaphansi.
Zama:
- Susa umshini wokusawoti etafuleni, kodwa ubeke upelepele omnyama;
- Esikhundleni sikasawoti, engeza amakhambi nezinongo ezitsheni zakho. Ujinja, ulamula ne-coriander zihamba kahle ngokudla okuthosiwe nokubhakiwe;
- I-Master chutney sauce eyenziwe nge-cilantro, peppermint, upelepele oluhlaza oshisayo kanye nejusi kalamula;
- Linganisa usawoti kanye nezipuni zosuku bese kancane kancane uhlanganisa ukhilimu. Uma wenza lokhu kancane, umndeni ngeke uqaphele lutho!
- Amasaladi esizini ngejusi kalamula, upelepele nopelepele omnyama.
Thayipha isifo sikashukela sokuqala nesifo se-celiac
Isifo se-Celiac yisifo se-autoimmune esivame ukuhambisana nesifo sikashukela sohlobo 1. Ngesifo se-celiac, umzimba uhlangana kabi ne-gluten (uhlobo olukhethekile lwamaprotheni atholakala kukolweni, ibhali, i-rye kanye ne-oats), olimaza ulwelwesi lwamathumbu futhi lubangele ukumuncwa kokudla.
Zonke iziguli ezinesifo sikashukela sohlobo 1 kufanele zihlolwe isifo se-celiac. Uma imiphumela mihle, ukuxilongwa kuqinisekiswa yi-biopsy yezicubu zamathumbu. Ungaqali ukudla okungenayo i-gluten ngaphambi kokuhlolwa, ukuze ungathinti umphumela. Ukuphela kwekhambi lesifo se-celiac ukukhipha ngokuphelele i-gluten kusuka ekudleni kuze kube phakade.
