Ngemuva kokuthi isiguli sitholakale sinesifo sikashukela, udokotela ubeka indlela yokudla eqinile. Ukukhetha kokudla ngokuyinhloko kuya ngohlobo lwesifo sikashukela.
Thayipha isifo sikashukela sokuqala
Njengoba izinga likashukela egazini ngohlobo 1 sikashukela laziwa ngokwejwayelekile ngokufakwa kwe-insulin emzimbeni, ukondliwa kwabanesifo sikashukela kuhluke kakhulu ekudleni komuntu onempilo. Okwamanje, iziguli zidinga ukulawula inani lama-carbohydrate agaywe kalula ukubala ngokunembile inani elidingekayo lehomoni ekhishwe.
Ngosizo lokudla okufanele, ungafinyelela umthamo ofanayo wama-carbohydrate asemzimbeni, okudingeka ngohlobo lweshukela sikashukela. Ngokuphazamiseka kokudla okunempilo, abanesifo sikashukela bangathola ubunzima obukhulu.
Ukuqapha izinkomba ngokucophelela, udinga ukugcina idayari lapho kuzoqoshwa zonke izitsha nemikhiqizo esidliwe yisiguli. Ngokusekelwe kumarekhodi, ungakwazi ukubala okuqukethwe kwekhalori nenani eliphelele elidliwayo ngosuku.
Ngokuvamile, ukudla okwelashwa okuphansi kwe-carb kwabanesifo sikashukela kuyinto yomuntu ngamunye futhi kuvame ukwenziwa ngosizo lodokotela. Kubalulekile ukucubungula ubudala, ubulili, isisindo sesiguli, ukuba khona komzimba. Ngokusekelwe kudatha etholakele, kuhlanganiswa ukudla, okubandakanya inani lamandla layo yonke imikhiqizo.
Ukudla okufanele ngosuku, umuntu onesifo sikashukela kufanele adle amaphesenti ama-20-25 wamaprotheni, inani elilinganayo lamafutha namaphesenti angama-50 ama-carbohydrate. Uma sihumusha ngamapharamitha wesisindo, ukudla kwansuku zonke kufanele kufake amagremu angama-400 wokudla ocebile kuma-carbohydrate, amagremu angama-110 wezitsha zenyama nama-gramu angama-80 wamafutha.
Isici esiyinhloko sokudla okwelaphayo kwesifo sikashukela sohlobo 1 ukudakwa okukhawulelwe kwama-carbohydrate asheshayo. Isiguli senqatshelwe ukudla amaswidi, ushokoledi, i-confectionery, u-ayisikhilimu, ujamu.
Ukudla kumele kufake imikhiqizo yobisi nezitsha ezivela kubisi olunamafutha amancane. Kubalulekile futhi ukuthi inani elifunekayo lamavithamini kanye namaminerali lidakwe.
Kulokhu, umuntu onesifo sikashukela esinezifo ezinhlobonhlobo zohlobo lokuqala kufanele alandele imithetho ethile ezosiza ukuqeda izinkinga.
- Udinga ukudla kaningi, kane kuya kweziyisithupha ngosuku. Akunakudliwa amayunithi esinkwa angaphezu kwama-8 ngosuku, asatshalaliswa ngaphezulu kwenani lokudla. Umthamo nesikhathi sokudla kuncike ohlotsheni lwe-insulin esetshenziswa kuhlobo 1 sikashukela.
- Ukufaka futhi kubalulekile ukuholwa uhlelo lokuphathwa kwe-insulin. Ama-carbohydrate amaningi kufanele adliwe ekuseni nantambama.
- Njengoba amazinga e-insulin nezidingo zingashintsha isikhathi ngasinye, umthamo we-insulin yohlobo lwe-1 mellitus yesifo sikashukela kufanele ubalwe ekudleni ngakunye.
- Uma une-Workout noma ukuhamba okusebenzayo, udinga ukwandisa inani lama-carbohydrate ekudleni, njengoba ngokwenyuka komzimba abantu badinga ama-carbohydrate amaningi.
- Ku-mellitus yesifo sikashukela sohlobo lokuqala, kuyenqatshelwa ukweqa ukudla noma, ngakolunye uhlangothi, ukudla ngokweqile. Ukusebenza okukodwa kungaqukatha amakhalori angaphezu kwama-600.
Uma kwenzeka kunesifo sikashukela sohlobo lokuqala, udokotela angakunquma ukuthi kube nokuphikisana kokudla okunamafutha, okubhemayo, okubabayo nokunosawoti. Kubandakanya abanesifo sikashukela abakwazi ukuphuza utshwala kwanoma yimaphi amandla. Izitsha zinconyelwa ukuba zishiswe kuhhavini. Izitsha zenyama nezinhlanzi kufanele zidliwe, hhayi zithosiwe.
Ngokwesisindo esandayo, kufanele kuqashelwe lapho kudliwa ukudla okuqukethe ama-sweeteners. Iqiniso ngukuthi ezinye izithasiselo zingaba nokuqukethwe kwekhalori okuphezulu kakhulu kunoshukela ojwayelekile oxutshiwe.
Thayipha isifo sikashukela sesi-2
Ukudla okwelaphayo kwesifo sikashukela sohlobo 2 kuhloswe ukunciphisa umthwalo ngokweqile kumanyikwe nokwehla kwesisindo koshukela.
- Lapho uhlanganisa ukudla, kubalulekile ukugcina okuqukethwe okulinganiselayo kwamaprotheni, amafutha nama-carbohydrate - amaphesenti ayi-16, 24 no-60 ngokulandelana.
- Okuqukethwe kwekhalori kwemikhiqizo kuhlanganiswe kususelwa kwisisindo, iminyaka nokusetshenziswa kwamandla kwesiguli.
- Udokotela unquma ukuphambana kwama-carbohydrate acwengekile, okumele afakwe esikhundleni sezinsimbi ezisezingeni eliphakeme.
- Ukudla kwansuku zonke kufanele kufake inani elifanele lamavithamini, amaminerali nefayibha yokudla.
- Kunconywa ukunciphisa ukusetshenziswa kwamafutha ezilwane.
- Kuyadingeka ukuthi udle okungenani amahlandla ayisihlanu ngosuku ngasikhathi sinye, ngenkathi ukudla kufanele kwenziwe ngesisekelo somsebenzi womzimba nokudla izidakamizwa ezinciphisa ushukela.
Ku-mellitus yesifo sikashukela sohlobo lwesibili, kuyadingeka ukukhipha ngokuphelele izitsha lapho kunenani elikhulayo lama-carbohydrate asheshayo. Izitsha ezinjalo zifaka:
- u-ayisikhilimu
- amakhekhe
- ushokoledi
- amakhekhe
- imikhiqizo kafulawa omnandi
- amaswidi
- ubhanana
- amagilebhisi
- omisiwe.
Kubandakanya kukhona ama-contraindication wokudla okuthosiwe, okubhemayo, okunosawoti, okunezipayisi kanye nopayisi. Lokhu kufaka phakathi:
- Umhluzi wenyama enamafutha,
- I-sausage, amasoseji, amasoseji,
- Izinhlanzi ezinosawoti noma ezibhemayo
- Izinhlobo ezinonile ezinkukhu, inyama noma inhlanzi,
- I-Margarine, ibhotela, ukupheka namafutha enyama,
- Imifino enosawoti noma ekhethiwe
- Isikhilimu omuncu esiphakeme, ushizi, ushizi oqoshiwe.
Futhi, okusanhlamvu okuvela ku-semolina, okusanhlamvu welayisi, i-pasta notshwala beshukela nakho kuyaphikisana nabanesifo sikashukela.
Kuyadingeka ukuthi ekudleni kwabanesifo sikashukela kumele kube nezitsha ezikhona eziqukethe i-fiber. Le nto yehlisa ushukela wegazi kanye ne-lipids, isiza ukunciphisa isisindo.
Ivimbela ukumuncwa kwe-glucose namafutha emathunjini, kunciphisa isidingo sesiguli se-insulin, futhi kwakha umuzwa wokugcwala.
Ngokuqondene nama-carbohydrate, akudingekile ukunciphisa inani lokuwasebenzisa, kepha ukufaka esikhundleni ikhwalithi yawo. Iqiniso ngukuthi ukwehla okukhulu kwama-carbohydrate kungaholela ekulahlekelweni kokusebenza kahle nokukhathala. Ngalesi sizathu, kubalulekile ukuthi ushintshe ama-carbohydrate ngenkomba ephezulu ye-glycemic kuma-carbohydrate ngamanani aphansi.
Ukudla ngesifo sikashukela
Ukuthola imininingwane ephelele yemikhiqizo enenkomba ye-glycemic ephezulu nephansi, kufanelekile ukusebenzisa itafula elikhethekile okufanele wonke umuntu onesifo sikashukela abe nalo. Kungakuhle ukuyithola ku-Intanethi, kuyiphrinte kwiphrinta bese uyilengisa esiqandisini ukulawula indlela odla ngayo.
Ekuqaleni, kuzodingeka uqaphe ngokuqinile isitsha ngasinye esilethwe ekudleni, ukubala ama-carbohydrate. Kodwa-ke, lapho izinga likashukela wegazi libuyele kokujwayelekile, isiguli singakwandisa ukudla okuselapha futhi silethe ukudla okungakaze kusetshenziswe ngaphambilini.
Kulesi simo, kubalulekile ukwethula isidlo esisodwa kuphela, emva kwalokho kuyadingeka ukwenza ukuhlolwa kwegazi ushukela. Ukutadisha kwenziwa kangcono ngemuva kwamahora amabili umkhiqizo uqaliwe.
Uma ushukela wegazi uhlala uvamile, ukuhlolwa kufanele kuphindwe kaningana ukuqinisekisa ukuphepha komkhiqizo olungiselelwe.
Ungenza okufanayo nezinye izitsha. Okwamanje, awukwazi ukwethula izitsha ezintsha ngamanani amakhulu futhi kaningi. Uma amazinga eglucose egazi eqala ukwanda, udinga ukubuyela ekudleni kwakho kwangaphambilini. Ukudla kungasekelwa ngokusebenza ngokomzimba ukuze ukhethe inketho enhle yokudla kwansuku zonke.
Into esemqoka ukuthi ushintshe indlela odla ngayo ngokulandelana futhi kancane, ukubona uhlelo olucacile.
