Izibalo zesifo sikashukela ziyadumaza. Ngokusho kwe-WHO ka-2010, zonke izakhamizi zakuleliya lizwe zinenkinga yesifo sikashukela sohlobo 2 eRussia! Isifo sikashukela sohlobo 2 sithathwa njengesifo asebekhulile, sikhula ngemuva kweminyaka engama-40 futhi sihambisana nokuhamba okungatheni, izifo ezikhuluphele nezifo ezingapheliyo zesisu. Izidakamizwa ezokwehlisa ushukela azinqunyelwe iziguli ngokushesha, umsebenzi oyinhloko ukulungiswa kokudla. Ukuze uthole lokhu, kudliwe i-9 kuye kwasungulwa futhi kusetshenziswa ngempumelelo isifo sikashukela.
Ukudla okwanele kukuvumela ukuthi ulondoloze izinga elijwayelekile le-glucose egazini, kuvimbela amakhilogremu amaningi ekwakhekeni, futhi kwanelisa ngokugcwele izidingo zomzimba womzimba kuma-amavithamini nokulandela umkhondo.
Izici ezijwayelekile zokudla
Ithebula 9 likashukela libekelwe zonke iziguli ngaphandle kwe-insulin ngaphandle kokungafani. Ukudla kusekelwe ekuvinjelweni okubukhali kwama-carbohydrate anokuqukethwe okujwayelekile kwamafutha, amaprotheni, usawoti wamaminerali kanye namavithamini. Okuqukethwe kwekalori kunqunyelwe, ngoba abanesifo sikashukela bavame ukuthambekela ngokweqile noma sebesikhuluphele ngokweqile. Ukusetshenziswa kukasawoti wetafula nakho kuyancishiswa, ngoba i-sodium inegalelo ekugcinweni kwamanzi. Ngenxa yalokhu, abathandi be- "usawoti" bavame ukuba nezinkinga zenhliziyo nezinso, umfutho wegazi ophakeme, ukuvuvukala, okungamukeleki kushukela.
Izinkomba eziphambili zokudla kwe-9 kwabanesifo sikashukela ukuba khona kwesifo sikashukela esingadingi ukwelashwa nge-insulin (uhlobo 2).
Isilinganiso esifanele samakhemikhali wezinto sisatshalaliswa kanjena:
- Amaprotheni - 126 g / usuku;
- Amafutha - 114 g / usuku;
- Ama-carbohydrate - 163 g / usuku;
- Okuqukethwe kwekhalori - 2245 Kcal / usuku;
- Vitamin A - 2 mg;
- Vitamin B 1, B 12 - 4 mg ngamunye;
- Vitamin PP - 30 mg;
- Vitamin C - hhayi ngaphansi kwe-100 mg;
- I-calcium - 0,8 g;
- Magnesium - 0.5 g;
- Iphosphorus - 1.6 g;
- I-Iron - 15 mg;
- I-Sodium (usawoti) - hhayi ngaphezu kwe-12 g. Izinkinga ezinengcindezi kuze kufike kumagremu ayi-6.
Kuyacaca ukuthi isilinganiso sedijithali sithi kancane kuwe. Kodwa-ke, ngokusweleka noma ngokweqile kwanoma iyiphi yalezi zinto, isimo sempilo singonakala ngokubi kakhulu: ngokuntuleka kwe-magnesium, ukuhlakanipha okukhohlakele, ukusweleka kwe-calcium kuholela ekuwohlokeni kwamathambo, ukuntuleka kwamavithamini kuzobangela ukungakhathaleli, ubuthakathaka nokuguga ngaphambi kwesikhathi. Ngakho-ke, kungcono uma ukudla kungumsebenzi onempilo wokudla okunempilo. Uzokwazi ukubheka izici zomzimba wakho futhi azothuthukisa kuphela indlela odla ngayo.
Kubalulekile! Inani lamakhalori nsuku zonke lingancishiselwa ku-1600 - 1800 Kcal, uma isiguli sinokukhuluphala ngokweqile.
Amabhande kanye Nezeluleko
Ithebula lokudla 9, elisetshenziselwa ushukela, njenganoma yikuphi okunye ukudla kwezokwelapha, linokulinganiselwa. Isho okuningi, kunemikhiqizo engavunyelwe ngokucacile. Ukugcina le mikhawulo kunzima kakhulu ekuqaleni koguquko kuya kokudla okufanele kusuka ekudleni kwamahhala. Ngakho-ke, sithatha inkululeko ukululeka ukuthi kulula kangakanani ukwahlukana nale mikhiqizo isifo ekwenza ukhohlwe. Ngakho:
Ukuvinjelwa okuyisisekelo - ushukela
Ithebula leshukela alibandakanyi ushukela. Hhawu, ingabe isiguli esingesihle kufanele sikhohlwe unomphela noma ngetiye elimnandi? Empeleni, yebo. Akukho ushukela omhlophe, noju, noma amaswidi akufakiwe kumenyu.
Ithiphu: Sebenzisa ama-sweeteners. Umkhakha wokudla wanamuhla ubakhiqiza ngendlela eyanele - lena yi-xylitol, ne-fructose, ne-sorbitol, nabanye abaningi. Usebenzisa njalo, ungakhohlwa ukuthi ama-sweeteners kudingeka aguqulwe ngezikhathi ezithile. Unganikezi ezinye izinhlobo, ukhethe ezinye. Isinongo semifino esingenangozi kakhulu i-stevia. Naka lo mkhiqizo othize.
Imikhawulo eyengeziwe
1. I-Confectionery nemikhiqizo kafulawa. Awukwazi ukuzisebenzisa.
Ithiphu: Ezitolo ezinkulu, eminyangweni yokudla okunempilo, ungathenga amaswidi akhethekile abanesifo sikashukela. Lawa makhukhi, ne-marmalade, namaswidi. Ushukela awusetshenziswa ekuzilungiseleleni kwabo, ngakho-ke, ngokulangazelela okungagculisi kwamaswidi, basebenzise ngqo.
Ukudla okunamafutha. Ukuvinjelwa lokhu akusebenzi kuphela kwizinqe, inyama yamadada kanye namahansi, kodwa futhi nasemikhiqizweni yobisi enamaphesenti amaningi okuqukethwe kwamafutha.
Ithiphu: Sebenzisa inyama ebusayo - inyama yenkomo, i-veal. Le nyoni mhlawumbe ingulule. Uma usebenzisa inkukhu noma inkukhu ekudleni komndeni, kupheke kuqala ngokususa amafutha amaningi nesikhumba. Thenga imikhiqizo yobisi engaphakeme kunamafutha ayi-1.5 - 2% futhi ngaphandle koshukela ongeziwe.
3. Izinhlanzi ezinamafutha nezinosawoti.
Ithiphu: Izinhlanzi ezinamafutha, abanesifo sikashukela bavunyelwe ukusetshenziswa okungandile - i-haddock, pollock, isalmon, i-pink salmon, ne-sturgeon. Izinhlobo ezinamafutha amancane zihlala zinokwenzeka. Kodwa inhlanzi enosawoti ayifaneleki, kungenzeka, kodwa ngamanani amancane kakhulu. Ngaphezu kwalokho, inxusa kufanele libe sekhaya ngaphandle koshukela.
Kubalulekile! Ubisi nenhlanzi caviar zivusa umthwalo owengeziwe kuma-pancreas, awukwazi ukudliwa.
4. ISemolina, ipasta, ilayisi
Ithiphu: Ithebula 9 yohlobo 2 lwesifo sikashukela libonisa ukulahla unomphela unomphela, ilayisi elimhlophe, i-pasta. Kodwa-ke, i-pasta evela kukolweni we-durum iyamukeleka, bese esikhundleni selayisi ilola. Yidla ama-buckwheat amaningi. Izazi zezokondla zimbiza ngamabomu ukuthi ziyindlovukazi ye-croup - kunezinto eziningi eziwusizo kuye.
5. I-sausage, inyama ebhemayo, ama-marinade
Ithiphu: Nqaba ngaphandle kokuzisola. Faka esikhundleni isosi ngenyama ebilisiwe, futhi uma ungakwazi ukuyikhokhela ngaphandle kwenyama ebhemayo, ezimweni ezingavamile sebenzisa isosi soya. Imikhiqizo eyomile eyenziwe ekhaya ayiphikiswa, ngakho-ke funda amakhono okupheka, upheke imikhiqizo eyenziwe yenziwa ekhaya. Unganqikazi, hhayi kuphela ukuthi uzokuthanda, kepha futhi wonke umuntu ekhaya.
6. Amajusi amnandi, izithelo nosodas, utshwala
Ithiphu: Silungiselela iziphuzo zezithelo ezenziwe ekhaya ngaphandle kokupheka kusuka ku-ayisikhilimu omuncu kanye namajikijolo amasha. Thela amajikijolo ngamanzi abilayo, gcizelela, uphuze. Asidli iziphuzo ezivela emaphaketheni - azisebenzi. Ama-sukari neziphuzo ezinoshukela ezinoshukela ayizitha ezimbi kakhulu. Ngokusho kodokotela, wukuthakasela kwabo eminyakeni encane okuholela ekutheni babe nesifo sikashukela sohlobo 2 lapho sebekhulile. Asibuphuzi utshwala. Lo mkhiqizo uyakwazi ukwedlula yonke imizamo yakho - uphula ukwakheka kokudla umzimba ngaso leso sikhathi.
Phakathi kwezithelo akuzona zakho - ubhanana, amakhiwane, amagilebhisi. Faka esikhundleni sama-apula, ulamula, amagilebhisi. Ngeke kube kubi.
7. Amafutha omhluzi nesobho
Ithiphu: Sizokufundisa ukuthi ungayipheka kanjani inkambo yokuqala enamafutha amancane! Pheka umhluzi njengenjwayelo, bese uwuyeka upholile. Susa ifilimu elinamafutha ebusweni, bese kutholwa umkhiqizo onesifo sikashukela ngokuphelele.
Imikhawulo eyinhloko enikezwe ngokudla 9 yohlobo 2 lwesifo sikashukela, sesihlolile. Manje sizokhuluma ngendlela yokwenza imenyu yeviki uma ungasebenzisi izinsizakalo zomondli wezempilo.
Izimo Zempumelelo
- Ukuze udle njalo ngakwesokudla, beka endaweni etafuleni itafula elibonisa inkomba ye-glycemic (GI) yomkhiqizo. Ukudla inombolo 9 kuvumela ngokoqobo yonke imikhiqizo enenkomba yayo engadluli kuma-49. Imikhiqizo ene-GI kusuka ku-50 iye ku-70 angeke isetshenziswe kancane. Konke okungenhla akunakwenzeka. Ithebula le-GI ngokuya ngeMotignac libonakala lingcono kakhulu kithi - ukulanda, ukuphrinta, ukulandela.
- Ezindlela zokupheka, khetha okubilayo, ukubopha, ukubhaka, umusi. Thenga i-boiler ephindwe kabili noma umpheki ohamba kancane, bese nje ulahla lo mngane wakudala wakhipha epanini. Ayikho enye indlela.
- Zama ukudla kaningi, amahlandla ama-5-6. Amavolumu azokwehla kancane kancane, umzimba kanye nokuhanjiswa kwakho.
- Ungakhohlwa ukunyakaza. Yenza noma yiluphi uhlobo lokuzivocavoca lwe-Wellness oyithandayo.
- Ungabi novalo, ungabhemi futhi uphumule ngokwanele. Ukuze ujabule, ujabulele impilo, isifo sikashukela asiphazamisi.
Ake siqale ngoMsombuluko!
Etafuleni elingezansi sinikeza imenyu yesonto elilodwa. Funda, cabanga, ngesisekelo esiphakanyisiwe, yenza inguquko yakho.
Njengoba ubona, akukho lutho oluyinkimbinkimbi futhi olungenakwenzeka lokudla 9 luqukethe. Yakha inqubo yakho yokupheka, hlukanisa izithako, uzisuse ngokufana. Ungakhohlwa ukuthi inkomba enkulu yesifo sikashukela yinkomba ye-glycemic yomkhiqizo. Lwela impilo futhi ube nempilo. Ngokubheka izidingo zokudla okunempilo, uzokwazi ukuhluza isifo sikashukela sohlobo 2 - phela, ukulungiswa kahle komsoco kungakusindisa ekuphuzeni izidakamizwa ezinciphisa ushukela.
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