Uhlobo 2 sikashukela i-mellitus ku-80% yamacala adinga ukunqunyelwa kokudla okunempilo, okuhlukaniswe izinhlobo ezimbili:
- Ukudla okulinganiselayo okuphansi kwekhalori
- ukudla okuphansi kwekhalori
Izici Key
Ezigulini ezinesifo sikashukela, ukudla kunqunyelwe okuqukethe imikhiqizo yokuqukethwe kwekhalori ephansi okungenani namafutha ezilwane. Kukhishwe kwimenyu:
- amanoni
- inyama enamafutha
- imikhiqizo yobisi engancishisiwe
- wabhema inyama
- ibhotela
- imayonesi
Ngaphezu kwalokho, inyama eyosiwe, ama-dumplings kanye nokudla okusemathinini kunokuqukethwe kwekhalori okuphezulu. Ukudla namamenyu kungahlanganisa amafutha emifino, inhlanzi enamafutha, amantongomane nembewu.
Ukusetshenziswa koshukela, uju, iziphuzo zezithelo nezinye iziphuzo ezinoshukela kunqunyelwe kakhulu. Kepha i-ayisikhilimu, ushokoledi neminye imikhiqizo ye-confectionery ayifakwa ngokuphelele.
Ukudla nemenyu yamasonto onke yohlobo lweshukela sikashukela 2 akusho ukuthi ushukela omningi kanye nokuqukethwe okunamafutha.
Amakhowe nemifino ehlukahlukene ukudla okune-khalori ephansi, ngakho-ke kungafakwa kulokhu kudla. Ngaphezu kwalokho, le mikhiqizo iqukethe i-fiber, amaminerali kanye namavithamini.
Ukudla le mikhiqizo, umzimba uzogcwala, kepha ngaphandle kokulayisha ngokweqile amakhalori. Zingadliwa ngokukhululeka, kepha ngaphandle kwemayonnaise no-ukhilimu omuncu, zithathelwa indawo uwoyela wemifino.
Lokhu okulandelayo kungukudla kakhalori okuphansi okulungele abantu abanesifo sikashukela sohlobo 2, kubalulekile ukukudla ngenani elincane:
- inyama ebambekayo: inyama yenkomo, i-veal, unogwaja
- inyama yenkukhu
- amaqanda
- inhlanzi
- i-kefir nobisi olunokuqukethwe kwamafutha aphezulu okungu-3%
- ushizi ophansi wekotishi
- isinkwa
- okusanhlamvu
- ubhontshisi
- pasta ubani
Konke lokhu kudla kugcwele ngocingo. Kwethulwa ekudleni ngokulinganisela. Ngohlobo 2 lwesifo sikashukela, imikhiqizo engaphansi engu-2 iyadingeka kunabantu abanempilo, futhi lokhu kubalulekile lapho kudalwa imenyu yesonto.
Kusemikhawulweni yokusebenza okungalungile kokudla okulinganiselayo.
Isifo sikashukela sohlobo 2 siyisifo esitholakele hhayi isifo.
Ezimweni eziningi, lesi sifo sithinta abantu abakhuluphele ngokweqile.
Isidingo sokudlela ukudla ngokuqinisekile siyisivivinyo esinzima kunoma yimuphi umuntu. Ngesinye isikhathi, isiguli sephula lokhu kudla, okunciphisa imiphumela yokwelashwa ibe ngu-zero.
Kuyaqapheleka ukuthi ukwephulwa kokudla kungaphenduka izinkinga ezintsha koshukela.
Kaningi, ngemuva kokuzila ukudla okuphoqelelwe, isiguli siqala ukudla ukudla obevinjelwe ngaphambili ngamanani amakhulu. Ngokushesha, izimpawu ebezihlukumeza umuntu phambilini ziyavela, futhi ushukela wegazi uqala ukuncipha.
Izazi eziningi ze-endocrinologists emhlabeni wonke zincoma iziguli hhayi ikhalori ephansi, kepha ukudla okune-carb ephansi kohlobo lwesifo sikashukela esili-2, futhi kusungulwa imenyu yesonto.
Ukudla kubandakanya okuqukethwe okuphansi kwama-carbohydrate, hhayi amaprotheni namafutha, adingekayo esigulini.
Ukudla kilojoule ephansi yohlobo 2 sikashukela
Ukudla, imenyu yesonto, onesifo sikashukela sohlobo 2 kuhlale kune-drawback eyodwa enkulu - ukukhishwa okuphelele ekudleni kwazo zonke izinhlobo zezithelo. Kukhona okukodwa kuphela - ukwatapheya.
Ukuvinjelwa okunjalo empeleni kuyindlela edingekayo. Ukudla okungenazithelo kusiza ukwehlisa nokugcina amazinga evamile kashukela.
Uhlu lwemikhiqizo yezitshalo enqatshiwe alilukhulu, okulandelayo akufakiwe kumenyu:
- Izithelo zezithelo
- Zonke izithelo (nezithelo zika-citrus nazo), amajikijolo;
- Ummbila
- Izaqathi;
- Ithanga
- AmaBets;
- Ubhontshisi kanye nethanga;
- I-anyanisi ebilisiwe. Kungadliwa okuluhlaza ngamanani amancane;
- Utamatisi nganoma yiluphi uhlobo ngemuva kokwelashwa okushisa (lokhu kufaka amasosa no-pastes).
Noma yisiphi isithelo sikashukela kufanele sikhethwe ngokucophelela. ngoba bona, njengamajusi wezithelo, banoshukela olula nama-carbohydrate, abacishe bacutshungulwe ngokushesha ku-glucose, okwandisa kakhulu ukuhlahlela ushukela.
Akumangazi ukuthi ngohlobo 2 lwesifo sikashukela, ukudla okufanele kube nakho ngaphandle kwemikhiqizo ejwayelekile yabanesifo sikashukela. Lokhu kusho imikhiqizo yezitolo ezikhethekile.
Ukudla okunjalo kuqukethe ama-carbohydrate amaningi, okuvimbela umzimba ekushiseni ngokuphelele kwamafutha bese ukuwafaka kumandla awusizo.
Isiguli ngasinye singazakhela sona izindlela zokudla ezilungele uhlobo 2 sikashukela. Lokhu kudinga:
- Yazi ukuthi likhuphuka kangakanani ushukela we-mmol / l ushukela kusuka ku-1 gram yama-carbohydrate.
- Yazi inani elithile lama-carbohydrate ngaphambi kokudla umkhiqizo othile. Ungasebenzisa amatafula akhethekile kulokhu.
- Sebenzisa i-glucometer, ukukala ushukela wegazi ngaphambi kokudla.
- Sindisa ukudla ngaphambi kokudla. Badinga ukudliwa ngamanani athile, ngaphandle kokuphula okujwayelekile.
- Usebenzisa i-glucometer, kala ushukela ngemuva kokudla.
- Qhathanisa ukuthi izinkomba zangempela ziyehluka kanjani kumqondo.
Sicela wazi ukuthi ukuqhathanisa imikhiqizo kuyinto eza kuqala.
Emkhiqizweni ofanayo wokudla, kepha othengwe ezindaweni ezahlukahlukene, kungahle kube khona inani elihlukile lama-carbohydrate. Kumatafula akhethekile, kuvezwa idatha emaphakathi yayo yonke imikhiqizo.
Lapho uthenga imikhiqizo eseqediwe ezitolo, kufanele uqale utadishe ukwakheka kwayo.
Kubalulekile ukwenqaba ukuthenga ngokushesha uma umkhiqizo uqukethe okulandelayo:
- Xylose
- IGlucose
- Uhlaka
- Lactose mahhala
- I-Xylitol
- I-Dextrose
- I-Maple noma i-Corn Syrup
- Malt
- Maltodextrin
Lezi zinto ziqukethe inani eliphezulu lama-carbohydrate. Kepha lolu hlu aluphelele.
Ukuze ukudla okune-khalori ephansi kube okuqinile, kubalulekile ukutadisha ngokucophelela imininingwane esephepheni. Kubalulekile ukubona inani eliphelele lama-carbohydrate ngamagremu ayi-100 omkhiqizo. Ngaphezu kwalokho, uma kunethuba elinjalo, kuyadingeka ukuthi uhlole inani lezakhi ezikhona kumkhiqizo ngamunye.
Phakathi kokunye, lapho udla iziguli ezinesifo sikashukela sohlobo 2, udinga ukwazi:
- Kungakhathalekile ukuthi iresiphi ethize yokudla okune-carb ephansi, enesifo sikashukela sohlobo 2, ukudla ngokweqile akuvunyelwe ngokuphelele.
- Kufanele uhlanganyele ukuziqapha kokuhleleka okuhlelekile: ukukala amazinga kashukela bese ufaka imininingwane kudayari ekhethekile.
- Hlela ukudla okungenani izinsuku ezimbalwa ngaphambi. Lokhu kuzosiza ekuphekeni ukudla ngenani elifanele lama-carbohydrate, amaprotheni namafutha.
- Zama ukukhuthaza abathandekayo bakho ukuthi bashintshele ekudleni okunempilo, okuzokwenza kube lula ukuthi umuntu ogulayo akwazi ukunqoba isikhathi soguquko. Ngaphezu kwalokho, lokhu kuzonciphisa ingozi yesifo sikashukela kubathandekayo.
Ezinye Izinketho Zokudla Kweziguli Zesifo Sikashukela sohlobo 2
Izinketho zokudla kwasekuseni:
- Iklabishi eluhlaza kanye nesaladi yengulube ebilisiwe;
- Amaqanda athambile abilisiwe, ushizi onzima nebhotela;
- U-Omele noshizi namakhambi, no cocoa;
- Ikholifishi ebilisiwe, Ushizi onzima noPhogo obilisiwe
- Amaqanda athosiwe ubhekeni ubhontshisi kanye ne-asparagus.
Izinketho Zasemini:
- Inyama ebhakiwe kanye nobhontshisi we-asparagus;
- Iklabishi ye-Braised enenyama (ngaphandle kwama-izaqathi);
- Amakhowe ushizi onzima;
- I-fry fish fillet kanye neklabishi yaseBeijing;
- Inhlanzi eyosiwe noma ebhakwe ngoshizi.
Izinketho zokudla kwakusihlwa:
- I-fillet yenkukhu ethosiwe noma eyisitshi nge ushizi;
- I-herring enosawoti;
- Amaqanda ekholifulawa kanye namaqanda aqhekekile ngaphandle kokuqothuka;
- Ama-hazelnuts noma ama-walnuts (akukho ngaphezu kwe-120 gr);
- Inkukhu neqanda isitshulu.
Njengoba kwacaca, ukondliwa koshukela kungahluka kakhulu. Amaresiphi anezithako eziningi ezimnandi, kepha into ebaluleke kakhulu ukwenza uhlu lokudla okugcwele ama-carbohydrate futhi ungaphinde ulusebenzise.
Kunoma ikuphi, ngokweqiniso, isiguli esinesifo sikashukela asigcini nje ngokugcina ushukela ezingeni elijwayelekile, kepha futhi singehlise isisindo somzimba ngenxa yokusebenzisa zonke izincomo zokudla.
Kuyiqiniso, isifo sikashukela asihambani, noma kunjalo, izinga lempilo landa kakhulu, okuphawulwa iningi labanesifo sikashukela.
Noma ngabe kukuphi ukudla okunama-kilojoule aphansi, kusiza abanesifo sikashukela ukuba badle kahle, futhi lokhu, kubaholela ekuthuthukiseni isimo somzimba jikelele.
Njengoba unesifo sikashukela, kubaluleke kakhulu ukuthi ulondoloze umzimba wonke ngokuhlelekile, hhayi nje ukuqapha izinga loshukela. Ekugcineni, lokhu kuthinta isimo sesiguli, futhi njengoba sabhala ngenhla, kwikhwalithi yempilo yakhe.
