Ukudla okwelaphayo uNo. 9 ngohlobo 1 nesifo sikashukela sohlobo 2: imenyu yamasonto onke kanye nokupheka okunempilo

Ukuhambisana nemenyu yokudla kuyisihluthulelo sokunxephezela isifo sikashukela nokuphila okwenele isiguli.

Ngokugcina njalo i-glycemia isezingeni elifanele ngosizo lwemikhiqizo yokudla ekhethwe kahle, ungasigcina lesi sifo siphethwe ngokuphelele, uzivikele ekuthuthukisweni kwezinkinga nezinhlobo ezahlukahlukene zikakhathaza.

Ukwenza lula inqubo yokushintshela kumenyu entsha, ochwepheshe basungule izindlela zokudla ezahlukahlukene zabanesifo sikashukela, esivumela ukufeza imiphumela efanelekile. Enye yazo ukudla okuyisipesheli okubizwa ngokuthi “Ithebula le-9” noma “inamba yokudla 9”.

Imithetho ejwayelekile

Ukudla No. 9 kwesifo sikashukela kusho ukungafakwa ngokuphelele ekudleni kokudla okunenkomba ye-glycemic ephezulu (GI) ephezulu. Lokhu kudla kunemenyu enekhalori ephansi.

Ngenxa yokuncishiswa okuphezulu kokutholwa kwama-carbohydrate agayeka kalula ngumzimba, le nketho yokudla okunempilo ingumuthi ongokoqobo kwabanesifo sikashukela abaningi.

Inombolo yethebula 9 ilungele abantu:

• muva nje uphethwe yisifo sikashukela;
• abe nesifo sikashukela sohlobo 2 noma ifomu lesifo esincike e-insulin (engasebenzisi ngaphezu kwama-25 amayunithi e-insulin);
• kuhlolwe ukukhuthazela kwe-carbohydrate;
• uhlushwa izifo ezihlanganyele noma komzimba;
• ubhekene nesidingo sokukhetha umthamo ofanele we-insulin.

Okuhle nokubi

Ukudla ngakunye kunezinzuzo nezithelo zazo. Izinzuzo ezisobala zokudla okuyisishiyagalombili zifaka ukulinganisela ku-carbohydrate nokuqukethwe kwamafutha.

Ngakho-ke, ngokuhlala ekudleni okunjalo, isiguli ngeke sizwe ukuthi silambile, ngoba imenyu izosondela kakhulu ekudleni komuntu onempilo.

Umuntu onesifo sikashukela uvame ukuluma ukudla futhi adle isidlo sakusihlwa ngaphandle kokuzwa elambile usuku lonke. Ngokuvumelana nalokhu, imenyu enjalo ingalandelwa ngaphandle kokulimaza impilo isikhathi eside.

Futhi, lokhu kudla kukuvumela ukuthi ukhiphe amakhilogremu angeziwe, ngakho-ke angasetshenziswa ngabantu abanempilo abafuna ukwehlisa isisindo.

Izinhlobo

Kunezindlela eziningi zokudla No. 9, ezenzelwe amacala ngamanye:

1. inombolo yokudla 9b. Kunconyelwe iziguli ezithembela i-insulin ezisebenzisa umuthi emithamo emikhulu. Inani lamandla wokudla ngu-2700-3100 kcal (amaprotheni - 100 g, amafutha - 80-100 g, ama-carbohydrate - 400-450 g). Esikhundleni sikashukela, kusetshenziswa izithasiselo. Ukudla ushukela kuvunyelwe ukumisa ukuhlaselwa kwe-hypoglycemia. Isamba esikhulu sama-carbohydrate asetshenziswa ngesikhathi sasekuseni nasemini, ngaphambi kokuhambisa i-insulin. Njengengxenye yokudla, kufanele ushiye ingxenye encane yokudla ebusuku ukuze uvikele i-hypoglycemia. Ngokunikezwa ingozi yokuthola ukoma onesifo sikashukela, inani lamafutha aqediwe namaprotheni ancishiswa abe ngu-30 g no-50 g, ngokulandelana;
2. Ukudla kwecala V.G. IBaranova. Inani lamandla wokudla okunjalo ngu-2170-2208 kcal (amaprotheni - 116 g, ama-carbohydrate - 130, amafutha - 136 g). Kunconyelwe iziguli ezinesifo sikashukela sohlobo 2 noma iziguli ezinokungasebenzi kahle emzimbeni we-carbohydrate metabolism. Ngenqubo yokunamathela ekudleni, umchamo negazi likashukela kunikezwa cishe isikhathi esingu-1 ezinsukwini ezi-5. Uma izinkomba zijwayelekile, ukudla kuyalandelwa amanye amasonto angama-2-3, emva kwalokho njalo ngemuva kwezinsuku ezingama-3-7 baqala ukufaka isinkwa esiyinhlanganisela 1 ekudleni;
3. Ukudla No. 9 kweziguli ezinesifuba somoya. Inani lamandla elijwayelekile lokudla ngu-2600-2700 kcal (amaprotheni - 100-130 g, amafutha - 85 g, ama-carbohydrate - 300 g, 10 g kasawoti futhi ukusuka ku-1.5 kuye ku-1.8 l koketshezi). Konke ukudla kuhlukaniswe izidlo ezi-4 noma ezi-5.

Izinkomba

I-Diet No. 9 isho inani lokudla okungasetshenziswa ekwelapheni izifo ezahlukahlukene.

Phakathi kwezifo ezithi ithebula lesishiyagalolunye lizosiza ukuqeda zifaka:

• isifo sikashukela mellitus sokuqina nokuqina kokuqala;
• ukungahambi kahle emzimbeni we-carbohydrate metabolism;
• izifo ezihlangene
• komzimba
• isifuba somoya;
• ezinye izinhlobo ze-pathologies.

Ngokuya ngohlobo lwesifo, udokotela angakunquma uhlobo olufunayo lwemenyu yokudla.

Imikhiqizo evunyelwe

Okokuqala, isiguli esasinqunywe ukuthi sidliwe ngo-9 kudingeka sazi ukuthi imiphi imikhiqizo engadliwayo ngaphandle kokulimaza impilo.

Ezinye izinto ezinhle zifaka:

• imikhiqizo eyosiwe yokubhaka okusanhlamvu;
• inyama ebambekayo nenkukhu;
• i-pasta nezinhlamvu (i-buckwheat, i-oatmeal, i-pasta yokudla);
• isoseji enamafutha amancane;
• inhlanzi enamafutha amancane (zander, cod, pike);
• amaqanda (hhayi ngaphezulu kwe-1 ngosuku);
• imifino (iparsley ne dill);
• imifino emisha (ukhukhamba, i-zucchini, isaladi, iklabishi);
• izithelo ezintsha namajikijolo (ama-blueberries, ama-lingonberry, ama-cranberry, ama-kiwi, amawolintshi, amagilebhisi);
• imikhiqizo yobisi (amafutha aphansi noma ngamafutha ancishisiwe);
• I-Confectionery, equkethe indawo kashukela;
• iziphuzo (amanzi amaminerali, ama-compotes angenakuthunyelwa, amakhambi, itiye, isiphuzo sekhofi, amasipuni asanda kufakwa).

Imikhiqizo ebhalwe ngaphezulu ingadliwa ngenani elibekwe yimithetho yemenyu yokudla.

Imikhiqizo ephelele noma enganqunyelwe

Imikhiqizo enqatshelwe ifaka:

• i-confectionery equkethe ushukela;
• inyama enamafutha, inhlanzi, amasoseji;
• imikhiqizo yobisi enamafutha;
• umhluzi wenyama ocebile;
• utshwala
• ama-marinade, inyama ebhemayo, izinongo;
• i-semolina, ilayisi, i-pasta kusuka kufulawa omhlophe;
• izithelo ezimnandi (omisiwe, ubhanana, amagilebhisi);
• amajusi amnandi nama-sodas.

Kunconywe ukukhipha ngokuphelele imikhiqizo efakwe kuhlu kwimenyu noma ukusebenzisa kuyaqabukela ngamanani anganakwa ukuze ugweme ukugxuma kuzinga le-glycemia.

Ukudla imenyu yesonto

1 usuku:

• ibhulakufesi: iphalishi le-buckwheat nebhotela, inyama yokunamathisela netiye le-sweetener;
• ibhulakufesi lesibili: 250 g ama-kefir aphansi;
• isidlo sasemini: iwundlu elibhakwe ngemifino kanye nesobho lemifino;
• itiye ntambama: umhluzi we-rose rose;
• isidlo sakusihlwa: iklabishi elihanjisiwe, inhlanzi ebilayo enamafutha amancane netiye elinoshukela.

2 usuku:

• ibhulakufesi: ibhali, iqanda, i-coleslaw (emhlophe) kanye nenkomishi yekhofi ebuthakathaka;
• ibhulakufesi lesibili: 250 ml wobisi;
• isidlo sasemini: ukhukhamba, amazambane ecubuziwe ngesibindi senyama, ujusi ongafakiwe;
• itiye ntambama: izithelo jelly;
• isidlo sakusihlwa: inhlanzi ebilayo enamafutha amancane, iklabishi le-schnitzel netiye nobisi.

3 usuku:

• ibhulakufesi: squash caviar, iqanda elibilisiwe kanzima neyogathi enamafutha amancane;
• ibhulakufesi lesibili: 2 ama-apula amancane;
• isidlo sasemini: i-borsch eluhlaza no-ukhilimu omuncu onamafutha aphansi, afakwa amakhowe ku-utamatisi wesigaxa kasoso, isinkwa sefulawa ephelele
• isidlo sasemini: ujusi ngaphandle koshukela;
• isidlo sakusihlwa: isaladi yeklabishi nephalishi le-buckwheat nenyama yenkukhu.

Usuku 4:

• ibhulakufesi: omelet;
• ibhulakufesi lesibili: i-yoghur engafakiwe futhi engafungiseki;
• isidlo sasemini: upelepele obhontshisiwe nesobho seklabishi;
• isidlo sasemini: ushizi we-cottage shizi kanye ne-carrot casserole;
• isidlo sakusihlwa: isaladi yemifino nenkukhu ebhakwe.

5 izinsuku:

• ibhulakufesi: iphalishi kakolweni nokhokho;
• ibhulakufesi lesibili: 2 amawolintshi aphakathi;
• isidlo sasemini: inyama zrazy noshizi, isobho lethanga, ucezu lwesinkwa;
• isidlo sasemini: isaladi yemifino entsha;
• isidlo sakusihlwa: ukholifulawa kanye nengulube yenkukhu casserole.

Izinsuku eziyi-6:

• ibhulakufesi: i-apula kanye ne-bran;
• ibhulakufesi lesibili: iqanda elibilisiwe;
• isidlo sasemini: isiphuzo semifino ngezingcezu zengulube;
• isidlo sasemini: umhluzi we-dogrose;
• isidlo sakusihlwa: inyama yenkomo ephekiwe iklabishi.

Usuku olungu-7:

• ibhulakufesi: i-yoghur engafakiwe ne-cottage shizi wokuqukethwe kwamafutha ayi-zero;
• ibhulakufesi lesibili: idlanzana lamajikijolo;
• isidlo sasemini: imifino eyosiwe kanye nesifuba senkukhu;
• itiye ntambama: isaladi lama-apula kanye nesiqu se-celery;
• isidlo sakusihlwa: ubhontshisi obilisiwe kanye nobhontshisi obilayo.

Ezinye izinketho zokudla zenombolo 9 nazo zivunyelwe.

Ungadliwa

Ukuqiniseka ukuthi imenyu yetafula No. 9 ingamnandi kakhulu futhi icwengekile, sinikeza izibonelo zokupheka ezimbalwa ezingavunyelwa yiziguli ezinesifo sikashukela.

Isaladi le-Cod

Ukulungiselela uzodinga: 100 g wamazambane abilisiwe, 200 g we-cod fillet, iqanda lenkukhu, ikhukhamba, utamatisi, 1/4 ujusi kalamula, 1 tbsp. uphizi othosiwe, 2 tbsp. l uwoyela wemifino, amaqabunga e-2 ulethisi kanye nama-sprigs ambalwa we-parsley.

Isaladi le-Cod

Indlela yokulungiselela: usike amazambane, ikhukhamba, iqanda notamatisi kuma-cubes amancane, uhlanganise bese ufaka ulethisi oqoshiwe kanye nophizi. Faka inhlanzi ihlukaniswe izingcezu.

Ukuze ugqoke, hlanganisa uwoyela, ujusi kalamula nosawoti bese uthele isisindo esiphumela kwisaladi. Hlobisa ngamagatsha we-parsley. Isaladi isilungile!

Millet cutlets

Izici zokupheka: uthele amabele emanzini abilayo, usawoti bese upheka imizuzu engama-20. Faka ubisi olushisayo bese upheka eminye imizuzu engama-45.

Ngemuva - pholisa iphalishi ku-60-70 ° C bese ufaka iqanda uhlanganise.

Sika ama-cutlets kusuka kuxube, gazinga ama-breadcrumbs kanye gazinga. Khonza ngo-ukhilimu omuncu.

I-Apple souffle

Ekuphekeni uzodinga: 1 tbsp. i-stevioside, ama-aphula ama-2, ama-3 abamhlophe amaqanda. Indlela yokulungiselela: bhaka ama-apula, usule ngesihlungo bese ubila, ungeza i-stevioid.

Beat ama-whites ama-whites kuze kube u-foam ozinzile bese uthele ku-applesauce. Ingxube ephumayo ifakwa efomini elinamafutha bese ibiliswa imizuzu eyi-10-15 ku-180-200 ° C. Futhi kwi-Intanethi ungathola ezinye izindlela zokudla zenombolo 9.

Ukudla inombolo 9 (ithebula)

Njengengxenye yokudla okuyisishiyagalolunye, kudingeka izidlo ezingama-5-6. Izimvume zeshukela zivunyelwe (i-Xylitol, iSorbite, i-Aspartame). Izitsha ezinikezwa njengengxenye yemenyu yokudla zilungiswa ngokubilisa, ukubhaka, ukudonsa noma ukubhula ngaphandle kokubhaka.

Ukudla Kwabamama

Omama besikhathi esizayo abatholakale benokulimazeka kwi-carbohydrate metabolism noma isifo sikashukela nabo banganconywa ukuba balandele ukudla No. 9 ngezinhloso ze-prophylactic noma zokwelapha. Esimweni esinjalo, kuyadingeka ukulandela imithetho ejwayelekile, kanye nezincomo ezibekwe udokotela.

Amavidiyo ahlobene

Kukuphi ekudleni onguNombolo 9 wesifo sikashukela sohlobo 2? Imenyu yesonto kuvidiyo:

Ungalandela inamba yokudla 9 ngezinhloso zokuvimbela nokwelashwa. Ukuze ungalimazi impilo yakho, ngaphambi kokuya kumenyu yokudla, qiniseka ukuthi uthintana nodokotela wakho.