Ukudla kwe-insulin ephakeme egazini, imithetho eyisisekelo nemikhawulo

Ukudla okulinganiselayo nge-insulin eyandayo kuyingxenye ebalulekile yokulungiswa kwesimo se-pathological. Uma i-insulin ephezulu ngokungaguquki inganciphisi, khona-ke kuyophakama ama-pathologies ayingozi: umfutho ophakeme, ukushibilika kwemithambo yegazi, ukukhuphuka kwe-cholesterol.

Imiphumela emihle yokudla

Ukudla okufanele nokusetshenziswa kokudla okuvunyelwe okwehlisa i-insulin kubangele izinqubo ezinhle emzimbeni:

• Ukwehla ngokweqile kuncishiswa kakhulu;
• Ukwenza ngcono imizwa nenhlala-kahle;
• Inani le-lipids egazini liyancipha, umfutho wegazi uyancipha;
• Umzimba uthola zonke izakhamzimba ezidingekayo.

Kuzokwenzekani uma uyeka ukudla?

Ngokwenqaba ukuhambisana nokudla, izinqubo zokuwohloka kancane kancane ziyanda emzimbeni:

1. Lapho kukhona isifo sikashukela, ukuxhomekeka kwe-insulin kuqala. Ama-pancreas agqoka kanzima futhi ayeke ukukhiqiza i-insulin. Amangqamuzana akha i-hormone aphelile. Ngenxa yalokhu, kuzofanela ukuthi ufake i-insulin njalo. Ezinye izindlela zokulondolozwa kwe-carbohydrate metabolism zizohluleka.
2. Ukuthatha imithi eminingana. Ukuntuleka kokudla kukhulisa isidingo semithi, kubandakanya naleyo evuselela ukukhiqizwa kwe-insulin. Ukusetshenziswa kwezidakamizwa ekugcineni kudala ukuguqulwa kwesifo sikashukela kuhlobo oluncike ku-insulin. Eminye imiphumela emibi kakhulu ingahle ibe khona.
3. Izinkinga ezinkulu. Ukuntuleka kokudla nokwelashwa kwezidakamizwa ngokuqinisekile kuholela ku-insulin ephezulu noshukela wegazi. Esikhathini sikashukela, lokhu kugcwele izifo ezinkulu kuze kuphele ukulahleka kombono, i-gangrene kanye nokwehluleka kwezinso.

Izimiso Zokudla Okuphakeme ze-Insulin

Imenyu ekhethiwe ene-insulin eyandayo kufanele ibe nemikhawulo yekhalori. Kwabesilisa, lesi sibalo asidluli kuma-2300 kcal, nakwabesifazane - 1500 kcal. Okuqukethwe ikhalori kwengane kufanele kugcinwe phakathi kuka-1200-1950 kcal, kubhekelwa iminyaka yobudala.

Ngesikhathi sokudla, imithetho nemikhawulo eminingana kufanele ibonwe, ngoba impumelelo yokunciphisa i-insulin ayixhomeki kumikhiqizo efanele kuphela:

• Ungadli ukudla noshukela. Akukho. Lo mkhawulo onamandla uba yisisekelo sokudla okusetshenziselwa ushukela noma njengengxenye yokuqukethe i-insulin ephezulu. Awukwazi ukuvumela ukwanda okungazelelwe kushukela wegazi okwenzeka ngenxa yokuphuza isoda, ujusi osuka emaphaketheni, amaswidi namakhekhe.
• Ukudla ikhalori kufanele kuncishiswe kancane. Kodwa-ke, awukwazi ukuzizwa ulambile, ngaphandle kwalokho ushukela uzokwehla kakhulu futhi i-hypoglycemia izokwenzeka. Ukuvimbela i-pathology, udinga ukudla okungenani kanye njalo emahoreni ama-3.
• Awukwazi ukubhema, uphuze utshwala kwimithamo emikhulu.
• Umkhawulo we-caffeine udinga ukwethulwa. Ngosuku ongeke usaliphuza ngaphezu kokusebenzela i-1, futhi kungcono ukunciphisa lesi sibalo izinkomishi ezimbalwa z isiphuzo ngesonto.
• Ngesikhathi semidlalo, kuvunyelwe ukusebenzisa amakhalori aphansi, kepha ukudla okungenayo i-carbohydrate ngaphandle koshukela. Bazovimba igxuma kushukela futhi bagcwalise ngamandla. Kodwa-ke, akukhuthazwa ukwenza ukuzibandakanya okukhulu ngokomzimba.
• Usawoti ovela ekudleni uqedwa cishe ngokuphelele, noma unqunyelwe kakhulu - akukho ngaphezu kwe-2 g ngosuku.
• Izinsizakalo kufanele zibe zincane.
• 2 amahora ngaphambi kokulala, ukudla akunakwa.
• Imikhiqizo ekudleni idinga ukubhakwa futhi ibiliswe, noma ifakwe isamba esincane samafutha. Ukugcoba akuvunyelwe ngokuphelele.

Imikhiqizo Ekhonjisiwe

Ukudla okunempilo okulinganisa ukunciphisa i-insulin kufanele kuqukathe ukudla kwezitshalo nezilwane, izinhlanzi kanye nokudla kwasolwandle kusiza kakhulu. Kunconywa ukufaka amantongomane nezithelo, ngoba ziqukethe i-chrome.

Ekudleni okune-insulin eyengeziwe egazini, kunconywa ukufaka uhlu oluphelele lwemikhiqizo enempilo. Bazokuvumela ukuthi udale ukudla okuhlukahlukene nsuku zonke:

• Inyama esulwe ngamanqatha enkukhu, yenkomo, newundlu;
• Izinhlanzi zokudla ezimhlophe - i-pike perch, i-hake, pollock, i-pike. Inhlanzi ebomvu enamafutha. Noma yiluphi uhlobo luqukethe ama-antioxidant amaningi kanye namafutha aphilile, abaluleke kakhulu empilweni nokulawulwa kwe-insulin;
• Okusanhlamvu okuphelele nesinkwa se-rye ngaphandle kwefulawa emhlophe ecolisisiwe;
• I-Buckwheat noma i-oatmeal, ungangeza ukolweni omncane kanye ne-barley groats kumenyu ukuze wehlise i-insulin. Kepha ngesisindo ngokweqile, inani labo lilawulwa ngokuqinile;
• Ubhontshisi, uphizi, ubhontshisi kanye no-lentil nakho nakho kuyimpilo futhi kusebenza njengomthombo wamaprotheni wemifino, i-fiber kanye namavithamini;
• Kuyasiza ukusebenzisa isobho nezitsha kumhluzi wesibili wenhlanzi, imifino, inyama. Izitsha zokuphuza u-Mushroom zivunyelwe, kodwa kufanele kube namazambane ambalwa kumasobho anjalo;
• Imifino yisinqumo esikhulu, ngoba cishe konke ukudla okune-carb okuhle kwehlisa i-insulin. Lokhu kufaka: isithombo kanye nesithombo, iklabishi ne-zucchini, kanye nethanga kanye no-squash, isitshalo seqanda, izaqathe kanye namakhukhamba, upelepele, amaliki kanye ne-asparagus;
• Imifino eluhlaza kanye nemifino kuhlala endaweni ekhethekile ekunciphiseni i-insulin - isilimo esidliwayo esinamagatsha anamanzi, isipinashi, ulethisi, i-arugula, upelepele omnandi nothanga, i-artichok;
• Izithelo eziwusizo kakhulu yi-kiwi, ama-apula aluhlaza, amapere nezithelo eziluhlaza okwesibhakabhaka, ezicebile ngama-anthocyanins (ama-antioxidants anamandla);
• Indawo ekhethekile ehlala ugarliki, ephumelela ekulweni ne-cholesterol;
• Amazambane awadliwa angabi ngaphezu kwezikhathi ezi-2 ngeviki izingxenye ezincane;
• I-Seaweed iyisengezo sokudla esine-calorie ephansi, umthombo we-iodine namanye amavithamini, osebenza kahle kumetabolism yamafutha angasebenzi kahle;
• Imikhiqizo yobisi enamaphesenti aphansi wamafutha, kanye no-ukhilimu omuncu kanye noshizi kuze kufike ku-30%;
• Amajikijolo amasha, kanye ne-mousse nejelly ngokususelwa kuwo;
• Ama-Citruse nama-avocados nawo alungele impilo ngokudla okuhlose ukwehlisa amazinga e-insulin;
• Amafutha wemvelo angafakwanga ngenani elingadluli ku-2 tbsp. l ngosuku - ummbila, ulwandle i-sihlahla sivame ukutholakala, ithanga, umhlanga kanye nomsedari, kanye ne-sesame namafutha e-walnut;
• Uju ngobuningi obunqunyelwe - hhayi ngaphezu kwe-2 tsp;
• Amaqanda aphekwe emanzini noma epanini elomile elisesimweni se-omelet nawo ayasiza;
• Ama-Walnuts nama-alimondi azuzisa kakhulu empilweni;
• Amanye amantongomane angafakwa ekudleni lapho edla;
• Ungaphuza ikhofi ngobisi, itiye eliluhlaza kanye nama-decoctions amakhambi;
• Kuvunyelwe ukusebenzisa ijusi yemifino neziphuzo ze-berry ngaphandle koshukela.

Emkhiqizweni onqatshelwe, konke okunganconyiwe futhi okunempilo kufanelekile. Ngaphezu kokudla ushukela, okubhemayo nokunamafutha, kanye nokudla okulula, kumele kukhishwe kumenyu ukunciphisa i-insulin. Amasoseji, ukudla okulula kanye nezinye izitsha ezilungiselelwe kancane zivame ukuqukethe okungashiwo ekwakhiweni. Futhi izithasiselo ezengeziwe zokulondolozwa, izithuthukisi kanye nezikhundla azidingeki ngumzimba.

Imenyu eyisampula yosuku

Ukudla ejwayelekile kuyisisekelo sokugaya kahle umzimba kanye nokudla okunama-metabolism. Uma kunezikhathi ezingama-5-6 ngosuku, khona-ke ama-pancreas azosebenza kangcono, isizukulwane se-insulin siyakhuthazeka.

Ukudla okuningi kuqukethe imifino kanye nenani elincane lokusanhlamvu, kanye nokudla kwamaprotheni. Jabulela ukunambitheka, ukuhlafuna ngakunye izikhathi eziningana, ukhethe okukodwa kwimenyu yansuku zonke yokwehlisa i-insulin egazini:

1. Ibhulakufesi. Zenzele itiye eliluhlaza okwehla esiphundu ngaphandle koshukela, wenze i-omelet enomhluzi ngethanga noma ngezinsimbi zensimbi, ithanga noma utamatisi, ulidle ngocezwana lwesinkwa rye.
2. Isidlo sasekuseni sesibili. Isidlakela siqukethe isinkwa se-bran nejusi elisha elihlanjululwe ngamanzi.
3. Isidlo sasemini Engubeni ebilisiwe, engeza ingxenye yomhluzi wemifino ngokufakwa kwamazambane noma ilayisi, kanye nesaladi yemifino entsha enziwe nemifino. Ungaphuza konke nge-compote yama-apula.
4. Isidlakela santambama. Pheka ushizi wekotishi ngokuwuthambisa ngeyogathi enamafutha aphansi bese unezela isinamoni encane nezithelo ezomisiwe.
5. Ukudla kwakusihlwa Yenza iklabishi ne-carrot cutlets kuhhavini, ubilise inhlanzi emhlophe. Ungaphuza itiye eliluhlaza okotshani.

Enye inketho yemenyu:

1. Ibhulakufesi. Amanzi asolwandle ahlanzekile agcwele izaqathe noma eminye imifino, ayoliswe ngesipuni samafutha angachazwanga. Iqanda elibilisiwe netiye eliluhlaza.
2. Isidlo sasekuseni sesibili. I-snack nge-pearl, i-apula noma i-citrus.
3. Isidlo sasemini Pheka isobho senkukhu esitokisini senkukhu, udle ibele eli-1 ne-imifino nge-zucchini noma ithanga. Ungayiphuza nge-compote noma isiphuzo sezithelo.
4. Isidlakela santambama. I-Berry noma izithelo mousse nge-agar agar noma i-gelatin.
5. Ukudla kwakusihlwa I-Cottage shizi i-casserole ene-gravy yezithelo, ehambisana netiye elibuthakathaka.

Itiye lesidlo sasemini nelingena ntambama lihambisaniswa ngempumelelo. Ungafaka enye ukudla okulula, ngokwesibonelo, phakathi kwetiye lesidlo sakusihlwa kanye nesidlo sakusihlwa.

Ukubambelela njalo ezimisweni zokudla okunempilo okuhlose ukwehlisa i-insulin ngenyanga kuzonikeza imiphumela ebonakalayo futhi kushelele yonke imiphumela emibi yokudla okungalingani.