Isifo sikashukela i-mellitus yisifo esibi kakhulu. Odokotela abaningi bathi isifo sikashukela siyindlela yokuphila. Ngakho-ke, lokhu kuxilongwa kukwenza ushintshe ngokuphelele imikhuba yakho yakudala.
Kuyaziwa ukuthi uhlobo 2 lwesifo sikashukela lubonakala ngokukhuphuka kweglucose yomzimba ngenxa yokungasebenzi kahle kwama-islets e-pancreatic akhiqiza i-insulin, noma ukuthuthukiswa kokubekezelelana (immune immune) kwama-receptors ama-hormone.
Isigaba sokuqala sokwelashwa ukuguqulwa kokudla. Abantu abanesifo sikashukela sohlobo 2 kudingeka bakulawule ngokuphelele ukudla kwabo, ukubala lokho kudla njengamatafula akhethekile.
Isimiso sokudla
Umgomo oyisisekelo wokwakha ukudla okufanele ushukela ukubalwa kwama-carbohydrate. Ziguqulwa ngaphansi kwesenzo sama-enzyme zibe ushukela. Ngakho-ke, noma yikuphi ukudla kuvusa ushukela wegazi. Ukwanda kwehluka ngobungako kuphela. Ngakho-ke, akunakwenzeka ukuphendula umbuzo ukuthi yikuphi ukudla okunciphisa ushukela wegazi. Izidakamizwa ezokwehlisa ushukela kuphela ezinomphumela ofanayo, kodwa hhayi ukudla. Kepha kunokudla okwandisa ushukela kancane.
Ukuqinisekisa ukuthi ukudla okudliwayo kuyasiza ngangokunokwenzeka futhi akenyusi kakhulu ushukela egazini, umqondo we-glycemic index manje usetshenziswa.
Inkomba ye-Glycemic
Odokotela ekupheleni kwekhulu lama-20 bathola ukuthi umkhiqizo ngamunye unenkomba yakhe ye-glycemic. Lezi zentuthuko zenziwa kuphela ekwelapheni nasekuvinjelweni kohlobo lwesifo sikashukela sohlobo 2 - ukwelashwa kokudla. Manje, ulwazi ngenkomba ye-glycemic yemikhiqizo isiza abantu abanempilo ukuba baphile impilo ephelele nefanele.
Lesi yisinkomba esikhombisa ngokusobala izibalo zokwandisa ushukela wegazi ngemuva kokudla umkhiqizo othile. Kungokuzijabulisa ngakunye kwesitsha ngasinye futhi kusuka kumayunithi angama-5-50. Amanani wokubala abalwa elabhorethri futhi ahlanganiswe.
Kunconywa abantu abanesifo sikashukela sohlobo 2 ukuthi bakudle lokho kudla okuqukethe inkomba ye-glycemic engadluli kuma-30.
Ngeshwa, iziguli eziningi zikholelwa ukuthi uma ziguqukela ekudleni okukhethekile, impilo yazo izophenduka ekubeni "impilo engenakuphela." Kepha lokhu akunjalo. Ukudla kwanoma yiluphi uhlobo, olukhethwe ngokuya ngephrofayili ye-glycemic, kungaba mnandi futhi kube lusizo.
Imikhiqizo Yokudla
Ukudla okuphelele kwabantu abadala kufanele kufake izithelo, imifino, okusanhlamvu, ubisi nemikhiqizo yenyama. Yisethi kuphela yale mikhiqizo engaqinisekisa ukutholwa okwanele kwamavithamini namaminerali emzimbeni, isilinganiso esifanele semifino yemifino nezilwane. Futhi, ngosizo lokudla okubanzi, ungakukhetha ngokucacile okuqukethwe okudingekayo kwamaprotheni, amafutha nama-carbohydrate. Kepha ukuba khona kwalesi sifo kudinga ukubalwa kwenkomba ye-glycemic yomkhiqizo ngamunye, kanye nokukhethwa komuntu ngamunye kohlobo nenani lokudla.
Ake sihlolisise iqembu ngalinye lezakhi zomzimba.
Imifino
Imifino kukholakala ukuthi ingukudla kweShukela 2 okungcono kakhulu okwehlisa ushukela. Lokhu akulona iqiniso ngokuphelele. Kepha kukhona iqiniso kulesi sitatimende. Ngenxa yokusetshenziswa kwemifino, ushukela wegazi awukhuli. Ngakho-ke, zingadliwa ngamanani angenamkhawulo. Okuhlukile kuphela yilabo abamele abaqukethe inani elikhulu lesitashi (amazambane, ummbila). I-carbohydrate eyinkimbinkimbi ekhulisa inkomba ye-glycemic yomkhiqizo.
Futhi, ukufakwa kwemifino ekudleni kusiza ekujwayezeni isisindo, okuvame ukuba yinkinga kubantu abanesifo sikashukela sohlobo 2. Imifino, ngaphezu kwenkomba ye-glycemic ephansi, inokuqukethwe okuphansi kwekhalori. Ngakho-ke, ukuphindiselwa kwamandla lapho uwasebenzisa akwanele. Umzimba uhlangabezana nokuphelelwa amandla futhi uqala ukusebenzisa izinsiza zawo. Kudingeka imali idiphozithiwe futhi icutshungulwe ibe amandla.
Ngaphezu kokuqukethwe kwekhalori okuphansi, imifino inefayibha ekwakhiweni kwayo, okusiza ukwenza kusebenze ukugaya futhi kuthuthukise imetabolism. Imvamisa kubantu abakhuluphele ngokweqile, lezi zinqubo zisezingeni elinganele, futhi ukunciphisa isisindo nokujwayelekile, kuyadingeka ukwandisa.
Imifino elandelayo, esetshenziselwa ukwelashwa okusha noma ngemuva kokushisa (okubilisiwe, okuboshiwe, okubhakiwe), kusiza ukunciphisa ushukela:
- i-zucchini;
- iklabishi;
- isithombo;
- isitshalo seqanda
- ikhukhamba
- isilondolozi
- I-Jerusalema artichoke;
- isaladi;
- upelepele omnandi;
- i-asparagus
- imifino emisha;
- ithanga
- Utamatisi
- ihhashi;
- ubhontshisi;
- isipinashi
Imifino eluhlaza nayo ilungele ushukela ngenxa yokuqukethwe kwayo okuphezulu kwe-magnesium. Le nto isiza ukusheshisa imetabolism, ngenxa yalokho ukudla okunciphisa ushukela wegazi ngohlobo 2 sikashukela.
Uma ungalandeli lolu hlu, kuzofanela unikeze lokho okuthandwa yileyo imifino enombala oluhlaza okotshani futhi ongenalo i-aftertaste elimnandi.
Izithelo
Ngeshwa, isitatimende esicacile lapho ulahlekelwe isisindo sokuthi imikhiqizo kafulawa omnandi ingathathelwa indawo ngokuphelele nezithelo ayisebenzi nohlobo 2 lwesifo sikashukela. Iqiniso ngukuthi izithelo zinemidwebo emnandi ngemuva kokuqukethwe ushukela omkhulu. Ngaphezu kwalokho, ziqukethe ikakhulukazi ama-carbohydrate asheshayo, okulawulwa okufanele kufike kuqala.
Uhlobo 2 sikashukela i-mellitus alubeki eceleni ithuba lokujabulela izithelo ezintsha, kepha lapha udinga ukuqaphela kakhulu. Sebenzisa kuphela leyo mikhiqizo enenkomba ye-glycemic yamayunithi angaphezu kwama-30.
Cabanga ngezithelo ezinempilo kakhulu nohlobo lwethonya emzimbeni.
- UCherry Inothile nge-fiber, esiza ukuthuthukisa ukugaya nokuvimbela ukuqunjelwa okungenzeka ngenkathi ulandela ukudla okune-carb ephansi. UCherry ubuye novithamini C futhi unezinto ezingama-antioxidant, ezithinta kahle isimo somzimba futhi aqede nama-radicals ayingozi.
- UlamulaKuyasiza kakhulu, njengoba ukwakheka kwayo kunciphisa umphumela we-glycemia (ushukela wegazi) wezinye izingxenye zokudla okunenkomba ye-glycemic ephezulu. Okunye futhi okuthandekayo okuqukethwe yi-calorie yayo emibi. Lokhu kutholakala ngokuthi i-lemon ngokwayo ivusa ukwanda kwe-basal metabolism yize iqiniso lokuthi umkhiqizo unokuqukethwe okuphansi kakhulu kwekhalori. I-Vitamin C, i-rutin ne-limonene ekwakhiweni kunamanani aphezulu okuthola amandla ejwayelekile e-metabolism kushukela. Ezinye izithelo zamawolintshi nazo zingadliwa.
- Apula oluhlaza ngethanga.Izithelo zinokuqanjwa kwazo (ekhasini) isamba esikhulu sensimbi, uvithamini P, C, K, pectin, fiber, potassium. Ukudla ama-apula kuzosiza ukwakheka kokuntuleka kwamaminerali ne-vithamini ukwenza ngcono imetabolism yeseli. Ifayibha isiza ukusheshisa imetabolism futhi iguqule ukugaya ukudla. Kepha ungadli ama-aphula amaningi. Kwanele nsuku zonke ukuze kudliwe ama-aphula amancane noma ayi-1 amancane.
- I-AvocadoLesi ngesinye sezithelo ezimbalwa ezithinta ushukela wegazi lakho ngokwehlisa. Kuthuthukisa ukuthambekela kwe-insulin. Ngakho-ke, ukwatapheya kuyisithelo esiwusizo kakhulu sohlobo 2 sikashukela. Ngaphezu kwezakhiwo zayo ezizuzisayo, iqukethe inani elikhulu lamaprotheni, amaminerali awusizo (ithusi, i-phosphorus, i-magnesium, i-potassium, i-iron), iphinda iphinde ibuye nemithombo ebekiwe ye-folic acid emzimbeni.
Imikhiqizo yenyama
Kunzima kakhulu ukukhetha imikhiqizo yenyama ezofinyelela amazinga abekiwe. Ngeshwa, ezinye izazi zokudla kanye nodokotela batusa ukungafaki inyama ekudleni kohlobo lweshukela lwesibili, kodwa ezinye izinhlobo zamukelekile.
Izimo eziphambili zokusetshenziswa ziphansi kuma-carbohydrate futhi ziphezulu ngamaprotheni. Izinhlobo ezilandelayo zenyama zinempahla enjalo:
- i-veal leal;
- i-turkey engenasikhumba;
- unogwaja ongenasikhumba;
- isifuba senkukhu esingenasikhumba.
Yonke le mikhiqizo ilusizo futhi yamukeleka kuphela uma kulandelwa imithetho yokuphatha ukushisa. Noma iyiphi inyama kufanele ibiliswe kuphela.
Inhlanzi
Le i-panacea yokudla okuphansi kwe-carb. Yinhlanzi esiza ukusiza ukugcwaliswa kabusha kwamaprotheni ezilwane namafutha enziwe ngesitho esiphansi kakhulu sama-carbohydrate. Kuyanconywa njalo ukuthi imikhiqizo yenyama ithathelwe indawo imikhiqizo yezinhlanzi.
Kukhona nokudla okukhethekile okukhethekile okudla. Ngesikhathi esifanayo, izinhlanzi nezinhlanzi zasolwandle kufanele kufakwe ekudleni okungenani izikhathi eziyi-8 ngenyanga. Lokhu kusiza ukwenza ngokwejwayelekile iphrofayili ye-glycemic yegazi futhi yehlise i-cholesterol ephelele, evimbela ubungozi bezinkinga zenhliziyo.
Ukudla kwasolwandle nenhlanzi enamafutha amancane kufanele kuphekwe ngendlela yobhavu noma ngosi ebhakwe kuhhavini. Inhlanzi ebilisiwe nayo iyasiza. Imikhiqizo ethosiwe kufanele ingafakwa ngaphandle, ngoba izinto ezingeziwe ezidingekayo zokuthosa zandisa inkomba ye-glycemic nokuqukethwe kwekhalori komkhiqizo.
Izihlobo
I-Porridge yisitsha esisetshenziswa kakhulu sanoma isiphi isidlo, ngoba cishe wonke amabele aqukethe ama-carbohydrate aphambili futhi namaprotheni. Ama-carbohydrate asheshayo kuwo asezingeni elilinganiselwe kakhulu.
Ama-carbohydrate ancishisayo awadali ukwanda koshukela wegazi, kodwa kunalokho faka isandla ekuvumelaneni kwawo.
Okuwusizo kakhulu yi-oatmeal. Kuzoba isidlo sasekuseni esihle kakhulu kunoma yimuphi umuntu. I-Porridge inothile ku-fiber, yakha ifilimu evikelayo emboza i-mucosa esiswini. Lokhu kumvikela emthwalweni onolaka ngokweqile wezidakamizwa.
Ama-cereals asiza ukwehlisa ushukela wegazi:
- amabele;
- i-buckwheat;
- insimbi
- irayisi elinsundu kanye yasendle;
- izigaxa zebhali;
- izinqolobane zikakolweni.
Imikhiqizo yobisi
Ubisi olungafakwanga luthinta kabi ushukela wegazi. Konke lokhu kungenxa ye-lactose - enye i-carbohydrate esheshayo. Ngakho-ke, ukukhetha kufanele kugxile kuleyo mikhiqizo yobisi eye yalashwa ngokushisa okushisa. Ngesikhathi sokupheka, i-carbohydrate yonke kumele ibe nesikhathi sokubhidlika.
Ngakho-ke, ushizi uvunyelwe ukusetshenziswa. Ama-enzyme akhethekile adingekayo lapho kulungiswa umkhiqizo aphula ushukela wobisi, okwenza ushizi uphephe ngokuphelele kwabanesifo sikashukela. Ushizi we-cottage shizi uvunyelwe futhi ukuthi ungezwe ekudleni. Kodwa umthamo wansuku zonke akufanele udlule i-150 amagremu. Lokhu kungenxa yokuthi i-sourdough ngesikhathi sokulungiselela ushizi we-cottage can "process" wonke ama-carbohydrate obisi.
Qiniseka ukuthi ubheka izinto ezihlanganayo, ngoba abanye abakhiqizi bangangeza ama-carbohydrate asheshayo, futhi noshukela omsulwa, esindweni futhi balondoloze ukunambitheka. Ngakho-ke, kunconywa ibhotela elenziwe ekhaya.
I-yogurt yemvelo ngaphandle kokufakwa kwe-jam, ujamu, izithelo noshukela, kanye nenani elincane likakhilimu osindayo nako kuvunyelwe emikhiqizweni yobisi.
Eminye imikhiqizo
Hlukanisa isidlo ngamantongomane (umsedari, ama-walnuts, amantongomane, ama-alimondi nabanye). Bacebile ngamaprotheni kanye nama-carbohydrate ahamba kancane. Kodwa okuqukethwe kwabo kwekhalori kuphezulu kakhulu, ngakho-ke kufanele ukhawule ukusetshenziswa kwabo kubantu abanesisindo somzimba ngokweqile.
Umndeni wama-legume namakhowe nawo wamukelekile ekudleni, ngoba aqukethe izinto eziningi zomkhondo ezilusizo namaprotheni abalulekile, ama-carbohydrate aphambili.
Iziphuzo ngesimo setiye noma ikhofi zingadakwa ngenjabulo efanayo, kodwa kuyofanele ufunde ukuthi ungazilungiselela kanjani ngaphandle koshukela.
Imikhiqizo yeSoy isiza ukugcwalisa isiguli ngokushoda kobisi nemikhiqizo yobisi engekho emthethweni. Abayingozi ngokuphelele kwabanesifo sikashukela.
Kuhle ukukhumbula ukuthi ukugcina isidlo kuhlala kusendaweni yokuqala, ngoba ukuswelakala kokukhuthaza ukwandisa ushukela kunciphisa isidingo sokwelashwa ngezidakamizwa. Lokhu kunciphisa ubungozi bezinkinga.
Kepha ungakunaki okunye ukuguqulwa kwendlela yokuphila futhi ungakunaki ukwelashwa kwezidakamizwa. Kusukela ukukhethwa kwendlela yokuphila enethezekile kanye nalesi sifo kungumsebenzi omude futhi obuhlungu ovuzwa ngenhlalonhle enhle nokuphila isikhathi eside.
