Izinkinga zokudla okubangelwa ukwanda kwenani lama-carbohydrate ekudleni komuntu kuholela ekuphazamisweni kwe-metabolic kanye nokuvela kwesifo sikashukela sohlobo 2.
Hhayi kuzo zonke izimo, ngenkathi unciphisa inani lama-kilojoule adliwayo, ungangehlisa ushukela wegazi lakho.
Kungumsoco ophansi we-carb osivumela ukuba siguqise lezi zinkomba futhi sigweme ingozi yokuba ne-hyperglycemia. Ukudla kwesifo sikashukela sohlobo 2 kweziguli eziningi kube ukuphela kwendlela yokwelapha yokuqeda lesi sifo.
Indima yokudla okufanele kanye nokudla okwanele ekwelashweni kwalesi sifo kanye nokuvinjwa kwezinkinga zesifo sikashukela
Ngosizo lokudla olukhethwe kahle futhi lunamathela ekudleni, onesifo sikashukela esinohlobo lwesibili lwesifo angagcina ngokuphelele ushukela wegazi ebangeni elingadluli ku-5, 5 mmol / L. Lapho ukuphuma kweglucose kuphelile, inhlala-kahle yeziguli iyathuthuka. Umkhuba omuhle ubonwa lapho kuthathwa izivivinyo ze-glycated hemoglobin ne-cholesterol.
Izinkomba zalezi zingxenye zisondela ezimisweni zomuntu onempilo. Ukudla sikashukela kusiza ukunciphisa amathuba okuba ne-hyperglycemia. Iziguli eziningi, zilandela izeluleko zezokwelapha ezikondlayo, zishintshela kumithamo ye-insulin ephansi.
Iningi lazo liqala ukunciphisa umzimba. Benza ngokwejwayelekile umfutho wegazi kanye nomsebenzi wesistimu yenhliziyo, ukuvuvukala kuyahamba. Ingozi yezinkinga ezingamahlalakhona ezihambisana nesifo sikashukela iyancishiswa.
Yikuphi ukudla okufanele kulandelwe isifo sikashukela sohlobo 2?
Ukukhethwa kokudla kohlobo lwesifo sikashukela sohlobo 2 kufanele kususelwe ezincomweni zikadokotela nakukhetho lwesiguli. Lokhu kungaba ukudla okunama-kilojoule aphansi, ukudla okuphansi kwe-carb nokungeyona i-carbohydrate.
Izinga lempilo lesiguli lincike ekukhetheni okulungile. Ukudla sikashukela kuzodingeka kubonwe njalo, kuze kube sekupheleni kwempilo.
Ukondliwa kwesiguli kufanele kususelwe kule migomo elandelayo:
- ukudla kwe-carbohydrate kufanele kudliwe ngaphambi kwehora lesithathu;
- kungcono ukudla amantongomane nama-yoghurts njenge-dessert, ngoba ukucutshungulwa kwamafutha kubambezela ukumuncwa kweglucose;
- Ukudla kusho ukudla okuvamisile, okudla ngokudla, mhlawumbe ngasikhathi sinye;
- yidla i-fiber eyengeziwe;
- ama-carbohydrate ayinkimbinkimbi namafutha ezilwane kufanele abe khona ekudleni kweziguli;
- utshwala kufanele bushiywe.
Okuqukethwe kwekhalori zezitsha kufanele kuncishiswe, ngenkathi inani lamandla ligcinwa.
Izici zezinhlobo ezahlukene zokudla zohlobo 2 sikashukela:
- i-carb ephansi. Ukudla okune-carb ephansi kungasiza ukwehlisa amazinga kashukela egazi ngempumelelo. Ikuvumela ukuthi unciphise isisindo futhi unciphise inani le-insulin ngaphandle kokubulawa yindlala;
- i-carbohydrate-free. Lokhu kudla kufaka ukwenqatshwa okuphelele kokubhaka, imikhiqizo kafulawa, zonke izinhlobo zamaswidi, imifino enesitashi, izithelo namajikijolo. Isiguli asikwazi ukukhawulela inani lezinhlanzi, ushizi, imikhiqizo yenyama;
- amaprotheni. Inani lokudla elinamaprotheni akufanele lidlule ngamaphesenti ayishumi nanhlanu kokudla kwansuku zonke kweziguli. Imikhiqizo evunyelwe ifaka inyama, amaqanda, inhlanzi. Ngokweqile kwamaprotheni emzimbeni obuthakathaka, ikakhulukazi izinso, umthwalo owengeziwe wehla.
Inani lethebula lokudla lokwelashwa elenzelwa abesilisa nabesifazane
Inombolo yetafula eyisishiyagalolunye yabanesifo sikashukela isho ukondleka okuyisithelo, ukudla kuthathwa izikhathi ezingama-5-6 ngosuku ngezingxenye ezincane. Kuyadingeka ukulandela ukudla njalo.Izici zamandla:
- inani lamafutha ezilwane nama-carbohydrate kumele ancishiswe kakhulu;
- wonke amaswidi akhishwe ngokuphelele;
- Akuvunyelwe ukweqa ukudla okuyinhloko;
- kuyatuswa ukuthi upheke kuphela ubusisiwe ubhake, upheke.
Ukudla kwansuku zonke kokudla kweziguli kudla cishe ngama-2500 kcal. Phuza okungenani amalitha ama-2 amanzi.
Ukuthi udlani ukuze ushukela wakho wegazi ungakhuphuki: uhlu lokudla okunempilo
Ama-diabetes, ukuze ushukela wegazi ungavuki, kufanele unamathele kulezi zincomo ezilandelayo zokwenza imenyu:
- kungcono ukupheka isobho kumhluzi wemifino noma ulungiselele inyama egobekile nenhlama. Lokhu kokugcina kungadliwa kungadluli kabili ngesonto;
- izinhlanzi akufanele zikhethwe ngamafutha: i-perch, carp, pollock, pike. Okuthandwayo phakathi kwemikhiqizo yenyama - izitsha zokudla zenyama yenkukhu kanye nenkukhu;
- yonke imikhiqizo yobisi nobisi kufanele ibe nokuqukethwe okunamafutha amancane;
- Kungcono ukupheka i-omelette entshontshiwe kusuka emaqanda enkukhu, ngaphezu kweprotheni. Ama-Yolks avinjelwe;
- i-nokunye okufana nokolweni, ibhali le-pearl, i-oatmeal kukhethwa phakathi okusanhlamvu. Yidla iphalishi ingadluli kanye ngosuku;
- phakathi kwemikhiqizo yokubhaka, ukukhetha kusele yemikhiqizo ephelele yokusanhlamvu, i-bran ne-rye;
- yemifino evunyelwe ukhukhamba, isitshalo seqanda, kohlrabi, omhlophe nekholifulawa, imifino. Amazambane namabhungane akudliwayo kungadluli kabili ngesonto. Uma impilo yabo iba yimbi, ababandakanywa ekudleni kweziguli;
- Ungadla izithelo zamawolintshi, phakathi kwamajikijolo - ama-cranberry, ama-currants. Ubhanana awukhishwe kwimenyu;
- amabhisikidi namakhukhi owomile ayavunyelwa;
- Ungaphuza umhluzi we-rosehip, amanzi angenalutho namanzi amaminerali ngaphandle kwegesi, itiye eliluhlaza okotshani, i-herbal infusions, ukuthengiswa kwezithelo ngokufakwa kwe-sweeteners yemvelo.
Okungafanele Kudliwe ngabantu abanesifo sikashukela: Ishadi Lokudla Elivinjelwe
Imikhiqizo Evinjelwe Sikashukela:
| Izithelo | Ubhanana, amakhabe, izithelo ezomisiwe |
| Imifino | Ama-beet, izaqathe, amazambane, ithanga, i-zucchini |
| Inyama | Ingulube, inyama yenkomo enamafutha newundlu |
| Amaswidi | Ushukela ocolisisiwe, uju, ujamu, ushokoledi, amaswidi, i-halva |
| Amakhekhe | I-ayisikhilimu, ushizi oqoshiwe |
| Izihlobo | Ilayisi, i-semolina |
| Imikhiqizo yobisi | Ukhilimu omuncu omuncu, ama-yogurts amnandi ngokugcwaliswa, isigaxa esimnandi se-curd, ubisi oluvinjelwe |
| I-pasta | Imikhiqizo kafulawa we-premium |
| Ukubhaka | Amakhekhe, amakhukhi, amakhekhe |
| Izinongo | Zonke izinhlobo zezinkathi ezishisayo |
Lolu hlu lwemikhiqizo luqukethe inkomba ye-glycemic ephezulu, okungukuthi, bangaphakamisa ngokungathi sína isilinganiso se-glucose egazini futhi sibhebhethekisa isimo sesiguli.
Okumele uphuzwe: iziphuzo ezivunyelwe nezenqatshelwe
Lapho ukhetha iziphuzo, kufanele ucabangele okuqukethwe ama-carbohydrate kuzo. Amajusi ahlanganisiwe anqatshelwe ngokuphelele, ngoba aqukethe ushukela omningi. Ungalungisa ama-smoothies wemifino kusuka kumatamatisi, izaqathe, isipinashi, upelepele omnandi, ukhukhamba, iklabishi, isilimo esidliwayo esinamagatsha anamanzi.
I-Decoction yetiye le-Ivan linempahla yokwehlisa ushukela
Izakhi kufanele zikhethwe ngokungafani nezinketho zokunambitha. I-artichoke yaseJerusalema iyakwazi ukwehlisa amazinga kashukela. Kweziphuzo zezithelo, kuyathandeka ukunikeza izintandokazi kuma-apula ama-apula, uwafaka ngamanzi.
I-decoction yetiye ye-willow, i-chamomile inempahla ehlisa izinga le-glucose egazini. I-chicory ingasetshenziswa kwabanesifo sikashukela. Kusuka ku-kefir enotshisiwe ubisi lwe-kefir kanye nobisi olubilisiwe olubilisiwe kukhonjisiwe.
Yikuphi ukudla okunconyelwe iziguli esezikhulile?
Inani le-caloric lemihla lemenyu labantu abadala lincane kancane kunelabantu abasha:
- amadoda asukela eminyakeni engama-60 kuye kwengama-75 ubudala adinga ama-2300 kcal / usuku;
- abesifazane abavela eminyakeni engama-60-75 ubudala - 2100 kcal / usuku;
- iziguli ezisukela eminyakeni engu-75 ubudala - i-2000 kcal / ngosuku;
- iziguli ezisukela eminyakeni engama-75 nangaphezulu - 1900 kcal / usuku.
Ngokweqile kwesisindo somzimba, okujwayelekile kosuku ngu-1900 kcal / ngosuku. Iziguli ezilele embhedeni azidingi ngaphezu kwe-1800 kcal / ngosuku.
Zonke izinhlobo zamaswidi azihlanganisiwe ngokuphelele ekudleni kwabantu asebekhulile. Ungasebenzisa izikhala zokushukela ngemuva kokubonana nodokotela. Iminqumo kanye nebhotela akuvunyelwe ngaphezu kwamagremu angamashumi amathathu.
Imayonesi, inyama ebhemayo ayifakiwe. Ungadla isinkwa esimnyama. Inyama nenhlanzi kukhethwa izinhlobo ezinamafutha amancane, bese uziphekela izithandani. Ngokungabikho kwamazinyo, angumhlabathi ku-blender.
Imikhiqizo yobisi olu-sour kumele ibekhona ekudleni kwabantu asebekhulile
I-offal akufanele inikezwe umuntu omdala. Iqanda lingadliwa kanye ngesonto. Isobho nenyama nezinhlanzi azivunyelwe ngaphezu kwesibili ngesonto. Ungapheka izobho zemifino nobisi.
Izithelo ezinhle zinikezwa asebekhulile ngemuva kokubonisana nodokotela. Esikhundleni sikasawoti, izitsha zingafakwa izinongo ezithambile. Imifino ebilisiwe. Qiniseka ukuthi ufaka i-cottage shizi nemikhiqizo yobisi kwimenyu.
Imenyu eyisampula yeviki
Imenyu eyisampula iqukethe isidingo sanshukela soke kilojoule kanye nobuncane bamavithamini adingekayo:
| Izinsuku zeviki | Ibhulakufesi | Isidlakela | Isidlo sasemini | Itiye eliphakeme | Ukudla kwakusihlwa | 2 isidlo sakusihlwa |
| 1 | I-Oatmeal, inkomishi yetiye, nocezu lwesinkwa esinsundu | I-apula eluhlaza, itiye eliluhlaza okotshani | Isobho le-pea, i-vinaigrette, isilayi sesinkwa esimnyama, isiphuzo se-lingonberry endaweni yokubambisa ushukela | Isaladi yekherothi | Iphalishi le-Buckwheat ngamakhowe, izinkwa ezi-2, amanzi amaminerali ngaphandle kwegesi | Kefir |
| 2 | Isaladi yemifino, inhlanzi entshontshiwe, isiphuzo samakhambi | Izithelo ezomisiwe zezithelo | I-borscht yemifino, isaladi, itiye eliluhlaza | Ama-cheesecake ama-curd, itiye ongakhetha kulo | Meatballs umusi, abilisiwe pearl ibhali | I-Ryazhenka |
| 3 | Izaqathe ezigcotshwe nge-apula, nocezu lwesinkwa se-bran noshizi, itiye | Amagilebhisi | Isobho seklabishi, ibele elibilisiwe, i-compote, isinkwa | Ushizi wasekhishini, itiye eliluhlaza | Isitshulu semifino, inhlanzi ebhakwe, isiphuzo se-rosehip | Kefir |
| 4 | I-Rice porridge, ama-beet abilisiwe, i-apple compote | Kiwi | Isobho elinemifino, umlenze wenkukhu, umqulu wesinkwa, itiye eliluhlaza | Itiye le-apula eluhlaza | Imisipha yeklabishi yemifino, iqanda elibiliswe kancane, itiye eliluhlaza | Ubisi lwesikhumba |
| 5 | I-Millet porridge, isinkwa, itiye | Morse | Isobho lezinhlanzi, isaladi yemifino, ucezu lwesinkwa, itiye le-herbal | Isaladi lezithelo | I-Barley porridge, i-squash caviar, isiphuzo selamula, ucezu lwesinkwa | Amanzi amaminerali |
| 6 | Ithanga iphalishi | Amabhilikosi omisiwe | Isobho elinemifino, isinkwa, i-compote yezithelo eyomile | Izithelo okufanele zikhethwe | Ama-mebball, imifino ephekiwe, itiye le-herbal, isinkwa | I-Ryazhenka |
| 7 | Iphalishi le-Buckwheat, ucezu ushizi nesinkwa, itiye eluhlaza | I-Apple | Isobho lebhontshisi, pilaf nenkukhu, compote | Ushizi we-curd | Isitshalo seqanda esisikiwe, i-veal ebilisiwe, ujusi we-cranberry | Kefir |
Uketshezi ngesikhathi kufanele udakwe okungenani ingilazi, futhi ungadli isinkwa esingaphezu kwamagremu angamashumi amahlanu.
Ukudla kokudla kweziguli ezine-carbohydrate metabolism ethe xaxa
Kungakuhle ukuthi abantu abagcwele bapheke zonke izitsha zembhangqwana noma bhaka. Ukupheka okumnandi:
- ama-toast ashisayo anamakhowe notamatisi. Thatha ama-baguette amabili kakolweni, amakhowe amasha i-150 g, utamatisi ama-2, inhloko kagalikhi, u-anyanisi, isipuni samafutha omnqumo, ulethisi. Isinkwa sinqunywa sibe izingcezu, zithosiwe negalikhi. Utamatisi nquma emibuthanweni. Ushizi ushizi. Amakhowe no-anyanisi kusikwa futhi kuthosiwe, ama-baguette athosiwe endaweni efanayo. Esiqwini esisakaza ucezu lukatamatisi, ngaphezulu kweqabunga le-lettu, amakhowe othosiwe noshizi. I-Toast ifakwa kuhhavini imizuzu eyi-10 ngaphambi kokuba onsundu. Fafaza ngama-greens ngaphezulu;
- isobho sethanga nenkukhu neminti. Thatha iphawundi ithanga, ikhasi, uthathe izingcezu, isiphuzo kanye anyanisi. I-fillet yenkukhu, amagremu ayi-150, abilisiwe. Whisk izithako ku-blender. Umhluzi wenkukhu ungezwa kubo. Endishini eseqedile faka ucezu ushizi we-dorblu ne-sprig ye-mint. I-baguette inikezwa isobho.
Amathiphu wokubamba izinsuku zokuzila ukudla kwabantu abakhuluphele
Ukuze ukudla kungabi umthwalo, imikhiqizo yosuku lokuzila kufanele ikhethwe ukunambitha. Ngezinsuku ezinjalo, umuntu akufanele abe nentshiseko ngomsebenzi womzimba nangokwengqondo.
Uma uhlela ukulayisha ngempelasonto, iphupho noma ukuhamba kuzokusiza ukuthi ungaphazanyiswa ukudla. Uma kuba kubi ngempela, ungaphuza ingilazi yeyogathi, kepha hhayi amanoni.
Lapho ulayisha ku-kefir, udinga ukuphuza amanzi amaningi. Ngobusuku bosuku lokudla, ungadli ngokweqile.
Ukubuyekezwa kokusebenza kahle kokulashwa kokudla
Zonke izazi zesifo sikashukela ziyavuma ukuthi ukudla kuyindlela engcono kakhulu yokulwa nokulwa nodokotela 2.Uma ulandela ukudla okwe-carb ephansi izinsuku eziningana, izinga likashukela wegazi lehla kakhulu, futhi kokunye libuyela kokujwayelekile.
Imiphumela eqhubekayo itholwa yilabo abanamathela ekunakekelweni okufanele ngaso sonke isikhathi. Abanye bakwazile ukwehla kakhulu isisindo ekudleni okudla ngamaprotheni, kuyilapho bekwenza ushukela wegazi usayizi.
Iningi leziguli liqondiswa yinkomba yazo ye-glycemic lapho ukhetha imikhiqizo. Lokhu kugwema ukugxuma kwinto ku-plasma.
Cishe wonke umuntu ukholelwa ukuthi ukubulawa yindlala akunamsebenzi, ngoba lapho umuntu efa ngokushesha okukhulu. Kwesinye isikhathi kuyingozi nje, ikakhulukazi kwiziguli ezithembela ku-insulin.
Ividiyo elusizo
Mayelana nemigomo yokudla yohlobo 2 sikashukela kuvidiyo:
