"Ukudla kungumuthi wakho." Lesi sisho se-Hippocracy silingana nabantu abanesifo sikashukela abekho abanye. Ukondleka okufanele kushukela kunganciphisa i-glycemia, kunciphise izimpawu ezingemnandi, kuvikele nezinkinga. Ungakhohlwa ukuthi uhlobo 2 lwesifo alunqunyelwe ezinkingeni nge-carbohydrate metabolism. Iziguli zibuye zibonakalwe umfutho wegazi ophakeme, i-cholesterol eyeqile egazini, imithambo evinjiwe, ukukhuluphala ngokweqile kanye nokushoda kwamavithamini.
Iningi lalezi zinkinga lingaxazululwa ngosizo lokondla okwakhiwe ngokwejwayelekile, ngenkathi imenyu ingafaki imikhiqizo ebizayo eyenziwe ngqo kwabanesifo sikashukela. Ukwamukela zonke izinto ezidingekayo, ukudla okulula okwanele, okungabizi kakhulu kwanele wonke umuntu.
Kungani ushukela edingeka ekudla okhethekile
Umzimba ngokushesha uzama ukuqondisa kabusha ushukela, ongena emithanjeni yethu yegazi usuka ekudleni, uya lapho uya khona - izicubu zomzimba nezitha zomzimba. Umsizi oyinhloko ekuhlanzeni igazi le-glucose yi-insulin ye-hormone. Omunye umsebenzi we-insulin ukubambezela ukuqhekeka kwamafutha. Uma kune-insulin egazini, kusho ukuthi maduze umzimba uzokwamukela ushukela owudingayo, okungukuthi, awuzukusebenzisa amafutha ezondlamzimba.
Isifo sikashukela nokucindezela kuzoba yinto yesikhathi esedlule
- Ukwehlela ushukela -95%
- Ukuqedwa kwe-vein thrombosis - 70%
- Ukuqedwa kokushaya kwenhliziyo okuqinile -90%
- Ukuqeda umfutho wegazi ophakeme - 92%
- Ukwanda kwamandla ngesikhathi sosuku, ngcono ukulala ebusuku -97%
Okokuqala, uhlobo 2 sikashukela lubonakala ngokumelana ne-insulin. Lesi yisimo se-pathological esivezwa ekubuthaka kwe-insulin. Amangqamuzana omzimba awasabeli kuwo, njengakuqala, angazifaki ngokwawo ushukela emzimbeni, ngenxa yawo oqala ukuqwabelana egazini. Ukuphendula ukwanda kwe-insulin glycemia, okuningi kuyenziwa, umzimba ufuna ukunqoba ukumelana ne-insulin. Kulesi sigaba, isiguli sikashukela siwela esiyingini esibi. Kukhiqizwa ngokweqile i-glucose ne-insulin egazini, isisindo sanda kancane kancane, kuthi ngemuva kokuphikiswa kwe-insulin kukhuphuke nangaphezulu.
Ukudla okuyisipesheli kwesifo sikashukela kuphela okungasiza ukuphuma kulo mbuthano. Umsebenzi wawo oyinhloko ukunciphisa ukuhamba kwe-glucose ukungena egazini, ngenkathi ukukhishwa kwe-insulin kuzoncipha, ukuncipha kwesisindo kuzokwenziwa lula, futhi ukumelana ne-insulin kuzokwehla.
Iningi labanesifo sikashukela ngabantu abakhuluphele. Isisindo esithe xaxa senza buthaka umsebenzi we-insulin, sinciphise ukusebenza kahle kokwelashwa, futhi sicasule ukuphazamiseka emikhunjini eholela ekuphawulekeni kwegazi, i-angiopathy nezinkinga eziningi. Futhi lapha, ukondleka okufanele kudlala indima ebalulekile. Unganciphisa isisindo ngokunciphisa okuqukethwe kwekalori kokudla. Enye indlela ephumelelayo yokunciphisa umzimba nokugcina impilo yakho ingekho.
Odokotela banaka ngokukhethekile ekudleni kweziguli, bakubheka njengengxenye ebalulekile yokwelashwa. Baqonda kahle ukuthi akunakwenzeka ukunxephezela i-mellitus yesifo sikashukela kuphela, ngakho-ke, isiguli ngasinye sinikezwa uhlu lwemikhiqizo evunyelwe nengathandeki. Umsebenzi weziguli ukuqonda ukuthi ukondleka kuthinta kanjani umzimba, futhi wakhe imenyu engalandelwa impilo yonke. Ngokwemvelo, ukudla okunjalo kufanele kube okumnandi, okuhlukahlukene futhi kube nempilo.
Ukudla kwabanesifo sikashukela
Ukwazi isidingo sokudla akwanele, kufanele ukwazi ukukuhlela ngokwakho. Le mithetho elandelayo yokudla okunempilo ingasiza:
- Udinga ukudla okungenani izikhathi ezi-3 ngosuku. I-glucose evumelana kakhulu ingena egazini, yilapho isuswa ngempumelelo kuyo ngokuphelele. Isifo sikashukela, ukudla okufanelekile yizidlo ezi-3, izidlo ezi-2 phakathi kwabo.
- Amakhalori asatshalaliswa ngokulinganayo usuku lonke, noma iningi lamakhalori avela ekuseni nantambama.
- Ngokudla okukhethwe kahle, indlala kufanele ibe ngeviki lokuqala lokudla. Uma ufuna ukudla kakhulu kangangokuba kunzima ukulinda ukudla okulandelayo, khona-ke akukho ukudla okwanele.
- Uma ungafuni ukudla, futhi kukhona ukudla kusepuleti, kushiye esiqandisini kuze kube ukudla.
- Ngenkathi udla, jabulela ukudla kweplate yakho, ungaphazanyiswa i-TV noma ifoni.
- Khipha ukudla kwenkampani. Ngesikhathi semikhosi, gcwalisa ipuleti lakho ngokudla okuvunyelwe futhi ukudle kusihlwa. Ku-mellitus yesifo sikashukela, uhhafu wepuleti kufanele uhlale imifino, ikota yinyama noma inhlanzi, futhi okusele kuphela kungafakwa ekudleni okune-carb ephezulu.
- Zama ukungasebenzisi ukudla njenge-antidepressant. Uma usesimweni esibi, umuthi omuhle kakhulu noma yimuphi umsebenzi osebenzayo emoyeni omusha, kunokudla okunempilo.
- Qiniseka ukuthi ukudla ongakudla onesifo sikashukela kuhlale esiqandisini. Yenza uhlu lwezinto ezidingekayo bese uzihambisa esitolo.
Awukwazi ukubheka ama-carbohydrate njengesitha sakho bese ulwela ukuwaqeda ngokuphelele kumenyu yakho. Etafuleni, uhlobo 2 lwesifo sikashukela kufanele lube nazo zonke izinto ezidingekayo. Isilinganiso esinconyiwe: ama-carbohydrate 50%, amafutha 30%, amaprotheni ama-20%. Lokhu kudla kulinganiselwe, ngakho-ke kungalandelwa wumndeni wonke.
Amaprotheni noma ama-carbohydrate - okufanele ukhethe
Isifo sikashukela i-mellitus asicasukanga hhayi kuphela ngofuzo, kepha futhi nangendlela yokuphila engenampilo, kufaka phakathi i-carb ephezulu, i-carb ephezulu, ukudla okunempilo okunempilo. Ngokuqala kwesifo kanye nokwanda kwamazinga e-insulin, lokhu kumilutha kuya ngokuqina. Kungabonakala sengathi indlela engcono yokuphuma kulesi simo ukususa ngokuphelele ama-carbohydrate kusuka ekudleni ngokuhlela kabusha imetabolism kweminye imithombo yokudla. Kodwa-ke, akunakwenzeka ukwenza lokhu ngaphandle kokulimaza impilo:
- ama-carbohydrate atholakala ekudleni okuningi okunempilo, uma kungafakwa eceleni, sizolahlekelwa iningi lamavithamini;
- siyabadinga ukuze kugaywe. Ukudla okuphezulu kumaprotheni nokushoda kwe-carbohydrate kuzoholela ekuqunjelweni;
- ukondleka kwe-carb ephansi kuthuthukisa i-ketosis. Lesi simo asiyona ingozi, kepha asimnandi noma kunjalo: abanesifo sikashukela bazizwa bexinekile, bekhathele, iphunga le-acetone livela kubo.
Isifo sikashukela sohlobo 2 singadliwa kuphela ama-carbohydrate ahamba kancane. Lokhu kufaka imifino, okusanhlamvu nemifino emisha, ebilisiwe futhi ebhakwe. Lapho uhlanganisa imenyu, kulula ukugxila enkombeni ye-glycemic yemikhiqizo. Uma liphansi, ama-carbohydrate amaningi azodonswa kancane, okusho ukuthi i-glycemia izokhuphuka incane. Ngesifo sikashukela, ekudleni kumele kube nama-carbohydrate aphuza kancane - i-fiber. Akukona nje kuphela ukuthi akuphenduki ushukela, kodwa futhi kuyasiza ekunciphiseni ukungena kwamanye ama-carbohydrate.
Amaprotheni ekudleni kwe-mellitus elula yesifo sikashukela awakhawulelwe. Nge-nephropathy ngokwehluleka kwe-renal, ukwelashwa kufaka ukunciphisa inani lamaprotheni ku-0.8 g ngekhilogremu yomzimba ngamunye. Imithombo engcono kakhulu yamaprotheni yimikhiqizo yobisi enamafutha aphansi, inyama yokudla, inhlanzi nezinkukhu ezingenasikhumba. Isidingo esiyinhloko sokudla kwamaprotheni ubuncane bamafutha agcwele (hhayi ngaphezu kwama-7% wokuqukethwe okuphelele kwama-khalori), ngoba andisa ingozi yezinkinga zesifo sikashukela. Inhlanganisela yamaphrotheni namafutha angenampilo atholakalayo etholakala ekudleni kwasolwandle nasezinhlanzini.
Ungadliwa kanjani ushukela kanye nokukhuluphala ngokweqile
Ukuze wehlise isisindo somzimba, kudingeka ushintshe ekudleni, unciphise umthamo wekhalori. Ngasikhathi sinye, umuntu akufanele aye ngokweqisa ngomzamo wokuthola inani elihle kakhulu. Ngemikhawulo enzima, umzimba wethu ungena kwimodi yokuvikela nokulwa ngawo wonke amagremu wamafutha. Isibonakaliso sokuncipha kwesisindo esifanelekile ukunciphisa isisindo esingaphansi kwamakhilogremu amane ngenyanga. Ukwehla kwesisindo okusebenzayo kungenzeka kuphela ezigulini ezinesifo sikashukela esinokukhuluphala okunzima. Okuqukethwe kwekhalori kwemenyu yansuku zonke yabesifazane akufanele kwehle ngaphansi kwe-1200, kwabesilisa - 1500 kcal.
Njengomthetho, iziguli ezinesisindo esibaluleke ngokweqile akudingeki ukuthi zibalwe wonke amakhalori, vele ugweme okunye ukudla. Ukuze kube lula, ungasebenzisa itafula elilandelayo:
| Amaqembu Omkhiqizo | ||
| Amakhalori aphansi, angafakwa kwimenyu ngaphandle kwemikhawulo. | Ikhalori ephakeme ngokweqile. Ukuze ulahlekelwe isisindo, ivolumu yabo kufanele incishiswe amahlandla ama-2. | Amakhalori aphezulu, ngenkathi anciphisa isisindo, siyawakhipha ekudleni. |
| Imifino ngaphandle kwamazambane, amakhambi, amakhowe. Sinikeza ukuthanda imifino emisha. | Inhlanzi enamafutha amancane nenyama, amaqanda, izinkukhu, ngaphandle kukadayi ne-goose. Ubisi, i-kefir engaphansi kwamafutha ayi-2,5%, ushizi we-cottage up ufike ku-5%, ushizi kuze kufike ku-30%. Izimbali, isinkwa, okusanhlamvu Izithelo, ngaphandle kukabhanana namakhabe. | Inyama enamafutha, amasoseji, imikhiqizo yenyama eqediwe, ukudla okusemathinini. I-Lard, ibhotela, imayonnaise. Wonke amaswidi, imimoya, amantongomane, imbewu. |
Amaresiphi wezitsha ezijwayelekile kuzofanele abukezwe. Isaladi leklabishi nekhukhamba, elinesifo sikashukela ngeke luthinte i-glycemia nganoma iyiphi indlela, kungavela ukuthi kube ukudla okune-khalori ephezulu uma kungayekelwa kahle ngamafutha zemifino. Ithisipuni lamafutha elanga abhekilanga linama-kilojoule amaningi njengesigaxa sezinkwa esimhlophe.
Kuzofanela sinqabe ukudla okulula, esihlala sivame ukungakuboni. Inqwaba yezimbewu - cishe amakhalori angama-300, lokhu kudla okugcwele, hhayi ukuzijabulisa. Okufanayo kusebenza kumantongomane, amantongomane, izinsuku ezomile nezomisiwe zomisiwe. Lokhu kokugcina kushukela kuzophinde kuholele ekugxumeni okukhulu kwe-glucose. Kuyafaneleka ukunaka umkhiqizo owusizo njengoshizi. Izingcezu zoshizi ezi-translucent z ushizi zilingana nenani le-calorific nesinkwa elilele kuso.
Ngesikhathi sokulahlekelwa isisindo, umzimba ungantula izinto ezilusizo. Le nkinga ingaxazululwa ngosizo lwanoma iyiphi i-vithamini eyenzelwe abamele isifo sikashukela - sikhulume ngabo lapha.
Yini okungenzeka nokungekho
Ukudla kweziguli ezinesifo sikashukela kwakhiwe kumgomo olula: sithatha ukudla okuvunyelwe njengesisekelo sokudla, sikususe ngokuphelele ukudla okwenqatshelwe, engeza okunye ukudla okuthandayo kusuka kwikholamu yesibili ukuze imikhawulo ibonakale ingaqinile. Ukudla okuqinile okunesifo sikashukela sohlobo 2 kuvame ukulimaza kakhulu kunokuhle, ngoba kugcwele ukuwohloka okuvamile.
| Sisebenzisa ngaphandle kwemikhawulo | Yehlisa ukusetshenziswa | Khipha kwimenyu |
| Inyama enamafutha amancane nenhlanzi. Inkukhu, iturkey ngaphandle kwesikhumba. Ama-squirrel amaqanda. Ukudla kwasolwandle. | Ingulube, imikhiqizo ye-ham yokukhiqiza yezimboni, amaqanda izikhupha. | Amasoseji, ngaphandle kokudla. Inyama ebhemayo, inyama enamafutha, isikhumba senkukhu. |
| I-Buckwheat, ibhali, uphizi owomile kanye nopelepele oluhlaza, ubhontshisi, udali. | I-pasta yokusanhlamvu ephelele. Ama-Hercule, ummbila omusha nama-groats. | Amagagasi agobile, ikakhulukazi i-semolina. Noma yikuphi okusanhlamvu okugcwele abilisiwe. Ipasta, ilayisi. |
| Imifino ephansi ye-GI okusha futhi kuphekwe ngaphandle kwamafutha. Noma yimiphi imifino. | Amazambane, ama-beet abilisiwe kanye izaqathi. | Amazambane agcotshisiwe, amazambane athosiwe. |
| Imikhiqizo yobisi enoshukela yokuqukethwe kwamafutha ancishisiwe ngesimo semvelo, ngaphandle koshukela nesitashi. | Ushizi obunzima nocutshungulwayo, ukhilimu, ukhilimu omuncu. | Ibhotela, lisakazeka. |
| Izinkwa zokusanhlamvu eziphelele | Noma isiphi isinkwa, kufaka phakathi isigaxa sika-bran, umala, isinkwa se-pita | I-butter and puff khekhe nganoma yiluphi uhlobo, ngisho nangokugcwala kogcobo. |
| Amanzi amaminerali, iti eluhlaza namnyama ngaphandle koshukela, itiye elikhethekile lohlobo 2 sikashukela. | Iziphuzo ze-Carbonated ezikhundleni ezinoshukela. Iwayini elomile. Ijusi yetamatisi. | Iziphuzo ze-Carbonated noshukela, i-kvass, ubhiya, amawayini amnandi, iziphuzo ezifakiwe, utshwala obunamandla. |
| Ulamula, amajikijolo, ukwatapheya. Ukusebenza kwansuku zonke kulingana ama-aphula ama-2. | Ezinye izithelo. Ukuze uthole i-glucose efanayo, sibahlukanisa baba izingxenye ezincane. | Ujamu, izithelo ezomisiwe, ngaphandle kwama-apricots omisiwe. Ubhanana, ikhabe. |
| Iphatha abanesifo sikashukela kabili ngesonto. | Ama-bagels angenakuthunyelwa, ama-straws, ama-crackers. | Noma yikuphi ukuhlangana noshukela. |
| Ukugqoka okusekelwe yoghurt, i-kefir, iyogathi. | I-Ketchup, tkemali nezinye amasoso. | Imayonesi kanye nososo olususelwa kulo. |
Imenyu yansuku zonke
Isifo sikashukela yisifo esibizayo. Noma ngabe isimo sinikeza isiguli izidakamizwa, kusamele uthenge imichilo ebizayo yama-glucometer, amavithamini, ama-sweeteners, okhilimu abakhethekile. Kepha imenyu yokudla idinga imali encane kakhulu kunalokho okucatshangwa kaningi, ngoba kususelwa kwimikhiqizo eshibhile, elula. Izidakamizwa eziningi zeshukela azivunyelwe, izitsha eziyinkimbinkimbi nazo azihlali zihambisana nemithetho yokudla, futhi ukuphathwa okukhethekile kulimaza kakhulu kunokuhle.
Ake sizame ukwenza imenyu yokulinganiselwa yemikhiqizo yokudla etholakalayo. Uma unosuku olusebenzayo, ungadla ama-carbohydrate amaningi ngesidlo sasekuseni kunakwezinye izidlo.
Izinketho zokudla kwasekuseni zohlobo 2 sikashukela:
- I-Cottage shizi ngosawoti kanye namakhambi asikiwe, izinkwa ezimbalwa, i-hibiscus enoshukela.
- Amaqanda athosiwe aqanda ama-2 nge-pepper, uphizi oluhlaza, utamatisi. Itiye eliluhlaza, ubisi.
- I-syrniki ebhakwe nedlanzana lamajikijolo wezinkathi zonyaka, indawo yokubamba ikhofi eyisisekelo ye-chicory.
- Iphalishi le-Buckwheat, ubisi.
- Steat oatmeal ngama-apula kanye ne yoghurt. Itiye elimnyama, ulamula.
- I-omelet yamaprotheni nge-cauliflower (ungathatha iklabishi eqandisiwe). Ukufakwa kweRosehip.
- Inyama ebhakiwe ebhakwe, iqanda elibilisiwe, ikhukhamba, isinkwa, owolintshi.
Ngokudla kwasemini, kungakuhle ukuthi udle isobho elishisayo, ngoba linikeza umuzwa omude wokugcwala. Isobho lesifo sikashukela sinamazambane ambalwa. Kuyinto engathandeki ukufaka i-vermicelli nelayisi kubo, kodwa iklabishi ne-legumes zingabekwa ngaphandle kwemikhawulo.
Imaphi amasobho avunyelwe ushukela:
- i-borsch yendabuko;
- okroshka;
- izindlebe
- isobho le-pea;
- isidlo se-lentil;
- isobho lebhontshisi elimhlophe;
- i-borsch eluhlaza;
- isobho semifino enenkukhu.
Ukudla kahle ngesifo sikashukela sohlobo 2, kufanele ufake kumenyu ukubonwa okuningana kwemifino entsha, enye yazo ukudla kwakusihlwa. Ebusika, iklabishi entsha nekafotshwa, izaqathi egayiwe nogalikhi, uphizi oluhlaza, imifino ethosiwe ilungile. Iklabishi elimhlophe neklabishi laseBeijing manje zitholakala nganoma yisiphi isikhathi sonyaka. I-Broccoli kanye nombala ungathengwa uqhwa. Sifaka lokhu kudla ngocezu lwenyama, izinkukhu, inhlanzi. Zidinga ukuphekwa noma ukubhakwa ngaphandle kwamafutha.
Ukudla okulula kungaba yimifino emisha (ukhukhamba, isiraphu, izingcezu z izaqathe, upelepele wensimbi, i-artichoke yaseJerusalema), ukudla kobisi, izithelo.
Izindlela ezimbalwa zokupheka zabantu abavamile
Nazi izindlela zokupheka ezingabizi, ezilula ngangokunokwenzeka ukulungiselela izitsha ezivunyelwe ushukela. Bazokujabulela ukudla kanye namalungu omndeni wakho.
- Intwasahlobo ye-Okroshka
Sika i-200 g yenkukhu ebilisiwe noma isigaxa se-turkey, amaqanda ama-3 abilisiwe, ukhukhamba ama-3, ama-radish ayi-5, esixukwini sika-anyanisi oluhlaza n dill. Faka i-tsp lwesinaphi, usawoti. Thela ngengxube yamanzi amaminerali ne-kefir, shiya amahora angu-2.
- Isaladi leklabishi elibunjiwe
Sika amakhanda amancane weklabishi elimhlophe abe yizikwele ezinkulu, usitshulu ngenani elincane lamanzi ukuze libe nokuthamba okuncane, kodwa lingabilisi ngokuphelele. Faka i-apula eli-1 elihlanganisiwe, ingcosana ye-coriander, i-tbsp. uviniga. Xuba konke, kupholile.
- Ama-pancake eZucchini ngesidlo sasekuseni
Kusihlwa, uletha i-2 zucchini ku-grater yamafutha, usawoti bese ushiya esiqandisini kuze kuse. Ekuseni, fafaza ujusi obonakele ngaphandle, engeza i-dill encane kwikhekhe le-squash, iqanda eli-1. Yakha ama-pancake amancanyana uwafafaze epanini elomile (noma kawoyela omncane kakhulu). Ama-pancake anjalo amnandi kakhulu ngeyogathi noma iyogathi.
- Imikhiqizo eyenziwe ngobisi eyenziwe ekhaya
Ukuze wenze iyogathi ngaphandle kwezithasiselo, udinga ukuchitha imizuzu eyi-10 ngaphambi kokulala. Sishisa isigamu seelitha zobisi sibe ngama-60 degrees, sigovuze kuso isipuni sikasawoti. Isikhathi sokuqala inhlama ebunjiwe izoba ngumkhiqizo wobisi oluvuthiwe kusuka esitolo, khona-ke sishiya i-yogurt eyenziwe ekhaya. Thela ingxube efudumele kwi-thermos, vala. Ekuseni, iyogathi eningi isilungile. UMatsoni wenziwa ngomgomo ofanayo.
- Ushizi wasekhishini kanye ne-casserole yemifino
Hlanganisa iphawundi likashizi we-cottage shizi ophansi, izaqathe ezi-2 zikashizi, amaprotheni ama-2, i-100 g ye-kefir, isipuni. ufulawa, 0.5 tsp usawoti. Ungangeza ukholifulawa kanye neklabishi elimhlophe, ubhontshisi oluhlaza, upelepele. Sisakaza inhlanganisela kwisikhunta, bhaka imizuzu engama-40.
Kuzoba wusizo ukufunda:
- >> Hlobo luni lwezithelo engingazidla nesifo sikashukela - uhlu olukhulu lwabanesifo sikashukela
- >> Kungenzeka yini ukunciphisa ushukela wegazi ngosizo lwemikhiqizo
