Ukudla kungenye yezisekelo lapho impi ephumelelayo yokulwa nesifo sikashukela yakhiwa khona. Njengoba isifo se-endocrine siyisifo esingalapheki, isiguli kufanele siqaphe indlela odla ngayo impilo yakhe yonke.
Cabanga ongakwazi ukukudla ngokwezigaba ngesifo sikashukela, kanye nenani lokuthi yikuphi ukudla okudinga ukukunciphisa.
Imigomo ejwayelekile yokudla okunempilo
Ukuze ulondoloze impilo futhi uvikele ama-spikes emazingeni kashukela, kumele kubhekwe imithetho eminingana:
- umsoco kufanele ube nokulinganisela futhi uqukethe: amaprotheni angama-30- 40%, ama-40-50% ama-carbohydrate, amafutha we-15-20%;
- udle ngezingxenye ezincane futhi okungenani izikhathi ezingama-5-6 ngosuku;
- Kuhle uma kunokudla okuningi okugcwele u-fiber kumenyu. Lezi yilezi: i-bran, i-dogrose, isinkwa esiphelele sokusanhlamvu, imbewu yefilakisi, ama-apricots, njll;
- izinhlanzi zasemanzini ezinamafutha aphansi kufanele zibe khona ekudleni;
- Amagremu ama-5 noma isipuni esisodwa ngosuku - inani elikhuluvunyelwe likasawoti;
- ama-yogurts, i-kefir, ushizi neminye imikhiqizo yobisi kufanele kukhethwe ukuze aqukethe ubuncane bamafutha;
- amaqanda angadliwa, kepha awekho ngaphezu kwezikhathi ezingama-2-3 ngesonto. Nge-cholesterol ephakeme, kungcono ukudla amaphrotheni kuphela;
- izinso, inhliziyo nesibindi - ukuvunyelwa okuvunyelwe ukusetshenziswa;
- 1.5 amalitha amanzi ngosuku kuyinto esejwayelekile, okungafanele ikhohlwe;
- ngesikhathi sokudla, kunconywa kuqala ukudonsa imifino, bese - ngamaprotheni;
- kufanelekile ukuqapha okuqukethwe kwe-caloric ekudleni kwansuku zonke - ngokuvamile izazi zokudla okunempilo azikukhuthazi okweqile isibalo se-2000 kcal ngosuku;
- irayisi elinsundu, ngokungafani nelimhlophe, alinqatshelwe;
- Ukudla okuqukethe amafutha kufanele kudedwe ngokuphelele (ama-popcorn, ukudla okulula, amakhukhi, ushizi osetshenzisiwe, amakhekhe, njll.);
- isinkwa esimhlophe kufanele sishintshwe ngokuphelele ne-bran noma okusanhlamvu okuphelele;
- amajusi asanda kufakwa athelwe amanzi kangcono.
Yini engadliwa noshukela?
Nawa amaqembu ayinhloko emikhiqizo angenakudliwa ngamazinga kashukela egazi aphakamile:
- izitsha ezinokuqukethwe okuphezulu kwe-sodium: ukhukhamba, ama-marinade, ukudla okusemathinini, njll;
- ukudla okune-carb ephezulu nesitashi: ilayisi elimhlophe, ufulawa, namakhekhe, amalinki;
- ushukela nakho konke okukuqukethe ngamanani amakhulu: ujamu, ujamu, ujamu;
- imikhiqizo yobisi enamafutha, kufaka phakathi ukhilimu omuncu, ama-yoghurts, ubisi lonke, ushizi;
- imayonnaise nezinye izitolo zesitolo zama-saladi;
- ushokoledi, imigoqo, u-ayisikhilimu;
- iziphuzo ezimnandi zekhabhoni;
- utshwala
- ukudla okunamafutha amaningi: ingulube, ubhekeni, isinqe, inkukhu ngesikhumba, njll;
- ama-chips;
- ukudla okusheshayo
- gcina amajusi ezithelo;
- izithelo ezimnandi kakhulu: izinsuku, ubhanana, amakhiwane, amagilebhisi;
- uju;
- amasoseji, amasoseji, amasoseji;
- pastes;
- inyama ecebile nemhluzi yezinhlanzi.
Iyini inkomba ye-glycemic?
Inkomba ye-Glycemic (GI) - isilinganiso lapho ama-carbohydrate aqukethe emkhiqizweni othile ayamunwa.Lapho inkomba iphezulu, amandla adluliselwa emzimbeni ngokushesha okukhulu, okuholela ekugxumeni okusheshayo kwezinga le-glucose egazini.
Kungenxa yalesi sizathu ukuthi abanesifo sikashukela belulekwa ukuba badle ukudla okuphansi kwe-GI.
Umshini ulula: amandla esetshenziswa yi-carbohydrate enikeza umzimba isetshenziswa ukumboza izindleko zamanje zamandla, kanye nokunakekelwa kokuhlinzekwa kwe-misuli glycolylene. Le nqubo ayime umzuzwana.
Lapho ama-carbohydrate amaningi avela ekudleni, ukunqwabelana kwawo ngokweqile kuqongelela ngesimo sokudonswa kwamafutha. Uma lokhu kwenzeka njalo, umzimba ukhiqiza i-insulin ethe xaxa, futhi imetabolism ejwayelekile iba yinto engenakwenzeka.
Okuqukethwe kwe-GI nekhalori cishe akuhlobene ngokuphelele, ngokwesibonelo, irayisi elinsundu kanye nezinsumpa kuqukethe ngaphezu kwama-300 kcal ngamagremu ayikhulu, kepha lama-carbohydrate adonswa kancane futhi awalimazi umzimba, ngoba i-GI yale mikhiqizo iphansi.
Uhlu lwemikhiqizo ephakeme nephansi ye-GI
Ngezansi sinikeza amatafula ama-2. Owokuqala imikhiqizo ongayidla, eyesibili yilena okufanele wenqabe:
| Igama | I-GI |
| I-Basil, iParsley, i-Oregano | 5 |
| I-Avocado, iqabunga le-lettu | 10 |
| Isipinashi, amantongomane, iminqumo, i-zucchini, amakhowe, ukhukhamba, isilimo esidliwayo esinamagatsha anamanzi, amantongomane, iklabishi, isigaxa, udle, u-anyanisi, i-rhubarb, i-tofu, isosi | 15 |
| Isitshalo seqanda, ijikijolo | 20 |
| Ama-Cherry, ama-currants, ama-sitrobheli, i-lentil, ama-raspberries, imbewu yethanga, i-gooseberries | 25 |
| Ubisi, ama-tangerines, ama-apricots, ushokoledi omnyama, ujusi wamatamatisi, uphaya, ubhontshisi oluhlaza, utamatisi, ushizi we-cottage shizi ophansi, ama-blueberries, i-lingonberry, isithelo sothando | 30 |
| Amapharele, ihalananda, i-quince, iplamu, umpe, ilayisi elimnyama, ubhontshisi, iyogathi enamafutha amancane | 35 |
| Ama-prunes, ama-apricots omisiwe, ujusi we-karoti, i-pasta ebunjiwe ye-durum kakolweni | 40 |
| Ijusi le-Orange, ubhontshisi ogcwele okusanhlamvu, ukhukhunathi, i-grapefruit | 45 |
| Irayisi elinsundu, i-apula kanye nejusi yecanberry ngaphandle koshukela, i-kiwi, umango, i-orange, i-buckwheat eluhlaza | 50 |
Amanani anikeziwe ayasebenza kwimikhiqizo emisha - ukuthosa emafutheni kungandisa i-GI kaningana.
I-Avocado - umkhiqizo onamandla amancane
| Igama | I-GI |
| Isinkwa esimhlophe | 100 |
| I-Muffin, ama-pancake, izithelo ezikheniwe, ama-noodle welayisi | 95 |
| Isithandwa | 90 |
| Ama-flakes ommbila, amazambane abilisiwe kanye izaqathi, okusanhlamvu okusheshayo | 85 |
| Iziphuzo zamandla, i-muesli | 80 |
| Ukubhaka, uMeloni, uMkhombe, ithanga | 75 |
| Amakhekhe, izaqathi eziluhlaza, ushokoledi, amadombolo, iziqholo, iziphuzo eziyinqaba, uphayinaphu, ushukela, ubhontshisi kakolweni othambile | 70 |
Inani le-GI lomkhiqizo lingatholakala ekufakweni kwemikhiqizo eminingi yokudla. Ungalunaki lolu lwazi lapho uvakashela esitolo.
Ithebula Lemikhiqizo Elivinjelwe
Isifo sikashukela sidinga ukukhipha ngokuphelele imikhiqizo elandelayo kwimenyu:
| Igama | Kuvinjelwe | Ukubekelwa umngcele |
| Amafutha | Ibhotela, isaladi | Amafutha emifino |
| Inyama | Idada, ihansi, ingulube | Inyama yenkomo |
| Inhlanzi | Izinhlobo ezinamafutha: i-salmon, i-trout, i-mackerel | |
| Amasoseji | Konke | |
| I-Offal | Inhliziyo, ubuchopho, inyama yenkomo ebunjiwe, ulimi lwenyama yenkomo | |
| Izifundo zokuqala | Amasobho Amanoni | |
| Imikhiqizo yobisi | Ubisi oluvinjelwe, ubisi luphelele, ushizi, iyogathi, ukhilimu omuncu, njll. Ngokuqukethwe okunamafutha amaningi | |
| Ama-carbohydrate | Ukubhaka, i-khekhe, i-puff khekhe, amakhekhe, namakhekhe, ushokoledi | Ama-Russian, ilayisi ansundu, i-pasta |
| Imifino | Izaqathi, amazambane athosiwe futhi anyikiwe, imifino enosawoti kanye nengutshisi | Ubhontshisi, amazambane ejazi, ummbila, udali |
| Izithelo | Amagilebhisi, ubhanana, ikhabe, i-Persimmon, amakhiwane | Amapharele amnandi |
| Izizini | Imayonnaise, ukhilimu, amasosa esitolo | Usawoti |
| Imikhiqizo yokubhaka | Isinkwa esimhlophe | Isinkwa se-Wholemeal, izinkwa zokusanhlamvu okuphelele, amakhukhi angenashukela |
| Amaswidi | Ujamu, ujamu, ujamu, ushukela | Isithandwa |
Amavidiyo ahlobene
Yini engadliwa noshukela? Uhlu lokudla olunqatshelwe kuvidiyo
Ukudla sikashukela kukhethwe ngokuhlukile. Ngokufanelekile, udokotela wezokudla noma i-endocrinologist kufanele abhalele imenyu isiguli imenyu.
Khumbula ukuthi ukuvinjelwa kokudla okune-GI ephezulu, kanye nezincomo ezijwayelekile zokudla okunempilo, kufanele kubhekwe ngokuqinile nangokuphakade. Ngisho nokukhululeka okwesikhashana kungaholela ekugxumeni okuyingozi ushukela wegazi.
