Ukudla okungenamsoco sikashukela kuyindlela enkulu edingekayo ukulawula lesi sifo. Kuyasiza ukuvikela ukuvela kwezinkinga ezinzima futhi ezingamahlalakhona.
Imiphumela yesikhathi esizayo yokwelashwa incike ekutheni kukhethwe ini kokudla. Okokuqala, ekugcineni kufanele unqume ukuthi yikuphi ukudla ozokudla.
Kubalulekile futhi ukuthi ubheke ukuthi yikuphi ukudla okuzokhishwa ekudleni kwansuku zonke. Kufanele kudwetshwe uhlelo oluthile, oluzoba nemininingwane enjalo: inani lokudla ngosuku, isikhathi sokusetshenziswa kwalo, okuqukethwe kwekhalori yezitsha. Kubalulekile ukuqaphela ukuthi imithamo yezidakamizwa ne-insulin kufanele ifaniswe nokudla.
Izinhloso eziphambili zokwelashwa kwezifo zalezi zinhlobo zombili ezidingidwayo ukugcina ushukela omningi usegazini, ukunciphisa amathuba okuba nesifo sohlangothi, ukushaya kwenhliziyo kanye nezinye izinkinga, ukuqinisekisa impilo ejwayelekile, ukuthuthukisa ukungatheleleki kanye nokususa isisindo ngokweqile. Kulesi sihloko, sizobheka ukuthi yini enhle ukudla ngesifo sikashukela.
Yini okufanele kudliwe yisifo sikashukela?
Ungakudla noma yikuphi ukudla kuphela uma ungakhathazeki ngokusongelwa kwezinkinga zesifo sikashukela.
Uma ufuna ukuphila impilo ende futhi enempilo, kufanele unciphise ukudla kwakho okuqukethe i-carbohydrate.
Okwamanje, ayikho enye indlela yokugwema ukuphuma kweshukela egazini. Ngeshwa, izidakamizwa, noma imijovo yama-insulin ehlaba umxhwele engasiza ekugwemeni ukwanda okungalawulwa koshukela ngemuva kokudla okuqondile.
Ushukela wethebula ojwayelekile, kanye no-brown, ufakwa ohlwini lokudla olunqatshelwe ngokuqinile uma kulandela ukudla okune-carb ephansi. Akukatuswa ukuthi kudliwe izinhlobo zokudla okuqukethe noma ngamanani.
Ngisho namagremu ambalwa kashukela kukhulisa kakhulu ukugcwala kweglucose egazini. Lokhu kungabhekwa kalula nge-glucometer.
Abantu abanesifo sikashukela kufanele bagweme ukudla ukudla okufana nezimpahla ezibhakiwe, amazambane, okusanhlamvu, pasta kanye nesinkwa sikakhokho.
Bangakwazi ukuphakamisa ushukela wegazi ngokushesha. Kuyadingeka ukuhlala kude ngangokunokwenzeka kukho konke ukudla okusohlwini lokudla okuvinjelwe ngenkathi ulandela ukudla okune-carb okuphansi kohlobo 1 nohlobo 2 lwesifo sikashukela. Kubalulekile ukuqaphela ukuthi okubizwa ngokuthi ama-carbohydrate ayinkimbinkimbi akunangozi kangako kunale elula.
Futhi konke ngoba kukhuphuka ngokushesha okukhulu nangokuphakeme izinga likashukela wegazi weziguli. Ungahlola: yidla i-pasta bese uhlola izinga likashukela emva kwalokho. Lapho uhlanganisa imenyu efanelekile, kufanele unamathele emithethweni eyisisekelo .. Akunconywa ukugxila enkombeni ye-glycemic.
Kufanele uhlale unoluhlu lokudla okuvunyelwe nolungavunyelwe.
Ucwaningo luye lwabonisa ukuthi ukuhlukunyezwa kwamafutha ezilwane akonyusi amathuba wezifo ezithinta uhlelo lwenhliziyo. Ngasikhathi sinye, kuvunyelwe ukudla inyama ebondayo, amaqanda enkukhu, ushizi onzima, ibhotela.
Abanye ososayensi banombono wokuthi amafutha ezilwane aphephile ngokuphelele enhliziyweni yomuntu. Ngokuqondene nokusebenzisa imajarini ekudleni, kuqukethe okuthiwa ngama-trans fats, angaphephile enhliziyweni, ngokungafani ne-lipids yemvelo yemvelaphi yezilwane.
Yonke imikhiqizo yokudla equkethe le ngxenye ingadala ingozi empilweni. Lokhu kufaka imayonnaise, ama-chips, namakhekhe, angathengwa esitolo, kanye nokudla okulula. Kungcono ukuyeka ngokuphelele ukusetshenziswa kwabo.
Uma udla njalo ukudla okugcwala ama-carbohydrate, i-fiber kanye ne-lipid kuzovimbela ukwanda koshukela ngemuva kokudla okuqondile.
Kepha, ngeshwa, lo mphumela awunakwa. Akakwazi ukusindisa kusuka ekugxumeni ushukela wegazi kanye nokuvela kwezinkinga zenhliziyo. Odokotela bakwenqabela ngokuphelele ukudla ukudla okuyingozi.
Kufanele kuqashelwe ukuthi izithelo, kanye nemifino enjengokherothi kanye namabhungane, kulimaza kakhulu iziguli ze-endocrinologists kunezinzuzo ezibonakalayo. Ukudla ukudla okunjalo kuphakamisa ushukela wegazi futhi kuvuse isethi yamaphawundi angeziwe.
Ngesifo sikashukela, udinga ukuyeka ngokuphelele ukusetshenziswa kwezithelo namajikijolo. Lokhu kuzokuvumela ukuthi uphile impilo ende. Onke amavithamini adingekayo kanye namaminerali angatholakala kumakhambi nemifino emisha. Zivunyelwe ukuthi zidliwe ngamanani angenamkhawulo.
Ama-diabetes kufanele agxile kwimifino kanye nemifino
Ngokuqondene ne-fructose, kunciphisa kakhulu ukuzwela kwezakhi zezicubu ukungena ku-insulin. Umphumela uba umkhiqizo oyingozi futhi onobuthi "wokuphela glycation". Lokhu kwandisa ukugcwala kwe-cholesterol embi egazini. Amaphesenti e-uric acid emzimbeni nawo ayakhuphuka.
Ngenxa yalokhu, i-gout iya iba mbi, futhi kuvela amatshe ezithweni zohlelo lwe-excretory. Kungenzeka ukuthi i-fructose ithikameza ukulawulwa kwesifiso sobuchopho. Ngenxa yalokho, ukuqala kokuzwa kokugcwala kwehlisa ijubane.
Ukudla okuphansi kwe-carb kusiza ngempela ukuthuthukisa isimo somzimba jikelele. Kepha, ungazibandakanyi nakulo. Ezimweni ezingavamile, kuholela ku-hypoglycemia. Njengomthetho, lokhu kungenzeka uma isiguli siqhubeka nokuthatha i-insulin. Kuyadingeka ukukhipha amaphilisi, angavusa ukwehla ushukela wegazi.
Inkomba ye-Glycemic
Ukuqonda izinzuzo zokudla okune-carb ephansi, kufanele uqale ucabangele umongo we-index ye-hypoglycemic.
Umkhiqizo ngamunye wokudla ungaba nokufakwa okuphezulu, okuphakathi nendawo, noma okuthe xaxa okufaka ushukela egazini. Konke kuya ngokuthi ukudla kusetshenzwa kanjani.
Inkomba ye-glycemic iyinkomba yemiphumela yemikhiqizo ngayinye ngemuva kokusetshenziswa kwabo ekuqanjweni kweglucose egazini. Chaza izici ezimbili eziyinhloko: isilinganiso sokuwohloka kwesitashi kanye nomthamo waso, onakalisiwe.
Amayunithi esinkwa
Amayunithi esinkwa angumqondo obalulekile ezigulini ezinesifo sikashukela. Lesi silinganiso sisetshenziselwa ukulinganisa inani lama-carbohydrate ekudleni.
Yikuphi ukudla abangakudla abanesifo sikashukela?
Imikhiqizo yokudla ye-GI ihlukaniswe izinhlobo ezintathu eziyinhloko:
- i-GI ephansi, inani lakhona elingadluli kuma-49;
- ngokwesilinganiso - inkomba eyeyama-49 kuye kwangama-70;
- phezulu - ngaphezulu kwe-71.
Ngakho-ke yikuphi ukudla okungadliwa yisifo sikashukela? Kufanele zifake isinkwa sokusanhlamvu, isobho lemifino, umhluzi wenkukhu, inyama enamafutha aphansi, inhlanzi enama-kilojoule amaningi, amaqanda nama-omeleette asuka kubo, imikhiqizo yobisi, izithelo, amajikijolo, imifino emisha, ibhotela namafutha sunflower, uju, ujusi, itiye.
I-Dietetic Diet Specifics
Okwamanje, ukudla komuntu ophethwe yisifo sikashukela kucebile impela. Kuqukethe izitsha ezimnandi futhi ezinempilo ezingeyona ingozi empilweni.
Ukudla kungathola futhi kufanele kube nenani elanele lamaprotheni, amafutha, ama-carbohydrate, amakhompiyutha amaminerali kanye namavithamini.
Kumele yenelise ngokwanele futhi ikhalori ephezulu ngasikhathi sinye. Lokhu kukuvumela ukwanelisa ngokugcwele isidingo sezakhamzimba namandla.
Yikuphi ukudla okulungele ukudla ushukela?
Kubalulekile ukuqaphela ukuthi usuku lwanele ukudla okungenani izingcezu ezimbalwa zama-rye noma isinkwa seproteyini.
Ungaphuza futhi ubisi, i-kefir noma iyogathi.
Kuvunyelwe ukuthi kudle ukhilimu omncane ophansi no-ukhilimu omuncu ophansi, kanye noshizi omnene.
Ngokuqondene nemifino, ungadla utamatisi, ukhukhamba, iklabishi, i-zucchini, ithanga, amazambane ngisho ne-beet, ngokulinganisela.
Ezizithelo zivunyelwe ukudla ama-apula, ulamula, amawolintshi, amagilebhisi, amaplamu. Amaqanda angadliwa nganoma yiluphi uhlobo. Ukusuka kumajikijolo avunyelwe ukudla ama-currants abomvu namnyama, kanye nama-cranberry.
Kwezithelo, ezisebenziseka kakhulu yizithelo zamawolintshi.
Iziphuzo ezingavinjelwe abanesifo sikashukela: itiye ngobisi, ikofi elibuthakathaka ngaphandle koshukela, izithelo nezithelo ze-berry, iziphuzo zezithelo, amanzi amaminerali we-alkaline.
Amavidiyo ahlobene
Ukuthi udlani nge-mellitus yesifo sikashukela? Imikhiqizo ye-TOP ewusizo kakhulu kuvidiyo:
Kubalulekile ukukhumbula ukuthi umsoco wesifo sikashukela kumele ube olinganiselayo. Ungakhohlwa ngesidingo esijwayelekile samaprotheni, cishe angama-70 g ngosuku. Njengomthetho, ukweqisa okujwayelekile kokujwayelekile ekudleni kweziguli kwamukelekile impela.
Lokhu kungenxa yokuthi amaprotheni awanayo imiphumela emibi kumetabolism. Lapha sikhuluma nge-carbohydrate metabolism. Kodwa, ungakhohlwa ukuthi ukwedlula okujwayelekile koshukela egazini kunomthelela omubi kakhulu kumetabolism.
