Imenyu yesampula yohlobo 2 sikashukela ngesonto nemihlahlandlela yokudla eyisisekelo

Ukwelashwa kwesifo sikashukela sohlobo II kubandakanya ukuhlelwa kokudla komuntu ngamunye.

Iziguli eziningi zidinga ukunciphisa umzimba. Kepha kudla kufanele kube nokulinganisela.

Imininingwane engezansi izokusiza ukuthi udale imenyu yanyanga zonke yesifo sikashukela sohlobo 2.

Imigomo eyinhloko yemenyu yohlobo 2 sikashukela

Izimiso eziyisisekelo zokudla:

1. ukunciphisa okungaphezulu, kuze kufinyelele ngokuphelele, kwevolumu engenayo yama-carbohydrate alula (amakhukhi, ushokoledi, ushukela, i-marmalade, i-semolina, ujamu, okusanhlamvu kalayisi). Zingasetshenziswa kuphela ukumisa isimo se-hypoglycemic;
2. ama-carbohydrate ayinkimbinkimbi kufanele abe ekudleni: isinkwa esine-bran (kufulawa wokusanhlamvu ngokuphelele), imifino, amajikijolo, okusanhlamvu, izithelo;
3. kudla i-fiber yokudla eyengeziwe (imifino, okusanhlamvu, izithelo) ezisiza ukugcina amazinga e-glucose afanele;
4. wandise amafutha ezilwane ekudleni, ngaphandle kwengulube, idada ne-goose, iwundlu, inhliziyo nesibindi. Amaqanda avunyelwe ukudla amahlandla ambalwa ngeviki;
5. qinisekisa ukumunwa kwamaprotheni amaningi ngenxa yoshizi we-cottage, inyama yenkomo, inkukhu emhlophe, amaprotheni amaqanda nenhlanzi;
6. ngazo zonke izindlela ezingabakhona zokuguqula ukudla ukuze ukuntuleka kwamavithamini kungakhuli;
7. Kungcono ukudla ukudla okwenziwe ngumusi, kubilise ujusi wakho, upheke ngaphandle kosawoti noma ubhake. Ukubhaka isinkwa kufanele kugwenywe;
8. yidla okuncane, kepha kaningi;
9. lapho kwethulwa i-insulin, ama-carbohydrate angenayo abalwa ngamayunithi esinkwa. Inani labo kufanele libe njalo.

Izithelo, imifino zivame ukwehlukaniswa:

• kuze kufike ku-5 g wama-carbohydrate nge-100 g - ukhukhamba, utamatisi, ulethisi, isitshalo seqanda, isipinashi, amakhowe, iklabishi, isithombo, isigaxa, ithanga, ulamula, ama-apula, ulwandle i-sihlahla sivame ukutholakala, iplamu, zucchini. Zingadliwa kuze kufike ku-800 g ngosuku;
• okuqukethwe kwe-carbohydrate kuhla lwe-5-10 g - izaqathe, u-anyanisi, ama-beet, i-cherry iplamu, i-rutabaga, i-orange, ubhontshisi, upelepele omnandi, i-mandarin, ama-currants, ama-raspberry, i-peach, i-pearl, i-lingonberry, ama-apula amnandi, ama-sitrobheli, ikhabe. Isimo sansuku zonke sifinyelela ku-200 g;
• ivolumu ye-carbohydrate idlula i-10 g nge-100 g - uphizi, amazambane, uphayinaphu, omisiwe, izinsuku, amapomegranati, ama-cherries, ubhanana, ama-cherries, ama-Persimmons, amagilebhisi, umhluzi, ama-apricots omisiwe. Kunconywa ukuthi kugwenywe noma kudliwe kakhulu. Kuvunyelwe ukudla amazambane ngo-200-300 g uma unaka isamba sama-carbohydrate.

Ukudla No. 9 kwesifo sikashukela esigulini

Abantu abanesifo sikashukela banikezwa inombolo yokudla 9, evuselelwa masonto onke. Iyanciphisa isilinganiso sokudla kwamafutha nama-carbohydrate, okungukuthi, ikuvumela ukuthi ubhekane nesisindo ngokweqile.

Ukudla kumele kubiliswe, kudliwe noma kudliwe

Inani lamaprotheni ancishiswa kunani eliphansi elihlongozwayo ukuze umzimba usebenze ngokujwayelekile. Ekuqaleni, udokotela ukhetha imikhiqizo isonto lonke, kodwa ngokuhamba kwesikhathi ungayenza ngokwakho. Ithebula No. 9 lisuselwa kokudla okungenamsoco, ukuze ukudla okushukela kufane. Kuyasiza kumuntu ophilile.

Ukuhanjiswa okukodwa kukhawulelwe esindweni:

• isinkwa - 20 g;
• isobho - 200 ml;
• i-compote - 60 ml;
• indishi yaseceleni - 150 g;
• inyama - 120 g;
• ushizi wekotishi - 120g;
• ushizi - 20 g;
• amajikijolo nezithelo - 200 g;
• kefir - 150 g.

Phakathi kokutholwa okuyinhloko yenza ukudla okulula. Ukubulawa yindlala kushukela kunqatshelwe ngokuphelele.

Abondli bezempilo njalo batusa ukuba namakhukhi angenazimpawu ephaketheni lakho. Kuvunyelwe nokuphuza ubisi olubilisiwe olubunjiwe, iyogathi engafakiwe.

Isobho kufanele liphekwe kuphela kumhluzi wemifino. Ungangeza i-fillet yenkukhu ebilungiselelwe ngaphambi kokupheka (kodwa hhayi i-broiler!) Kubo. Isitsha sesibili ekudleni esinguNombolo 9 singamelwa ucezwana lwe-veal enamafutha amancane.

Imikhiqizo evunyelwe futhi evinjelwe

Ibhalansi yezakhamzimba kumele ibe ngale ndlela elandelayo:

• ama-carbohydrate ayinkimbinkimbi - 5-55%;
• amaprotheni ezilwane nawemifino - 15-20%;
• amafutha emifino - aze afike ku-30%.

Amafutha acutshungulwe ngobuchwepheshe (amasoso, imajarini, i-confectionery) akhishwe ngokuphelele.

Noma ngabe ubukhona besisindo ngokweqile ekudleni kufanele kube khona:

• ukudla kwasolwandle, inhlanzi;
• amafutha emifino;
• izinhlobo ezahlukene ze-fiber.

Imikhiqizo elandelayo ayivunyelwe:

• ushizi onamafutha aphezulu;
• ingulube, iwundlu lokuqukethwe okunamafutha amaningi;
• amasoseji;
• imikhiqizo eseqedile;
• imikhiqizo yobisi enamafutha;
• imayonesi, isoso.

Ukudla okuvunyelwe kufaka:

• okusanhlamvu;
• izinhlanzi ezinamafutha, inyama;
• ukudla kwe-fiber;
• imikhiqizo yobisi yesikhumba;
• izithelo ezimnandi ngokulinganayo nemifino.

Yimaphi ama-sweeteners afanele ukusebenzisa?

Kumuntu ophile kahle, cishe wonke ama-sukari esikhundleni salawo ayingozi, kepha isifo sikashukela singaba yingozi. Kwabanesifo sikashukela, odokotela batusa ukukhetha i-analogue yemvelo yeshukela - i-stevia.

Ikhalori ephansi futhi ayinangozi ngokuphelele kuhlobo 2 sikashukela. IStevia ivame ukuvunwa ebhodweni lasekhaya, ithathe indawo yehlobo endaweni evulekile.

UStevia

Ukukhishwa kwalesi sitshalo kuyinto ye-sucrose. I-powder emhlophe iyinkimbinkimbi yama-glycosides ahlanziwe kakhulu. Iyamelana nokushisa, inyibilika ngokushesha emanzini. Ushukela awukhulisi ukugxila kwe-glucose futhi awunayo inani lamandla, elilungele abanesifo sikashukela.

I-Sorbitol ingahlukaniswa kuma-sweeteners okwenziwa. Noma kunjalo, okuqukethwe kwayo kwekhalori kungu-3.5 kcal, okungakuvumeli ukuthi wehlise isisindo. Iziguli ezithambekele kwi-hypoglycemia zivunyelwe ukuthatha kuze kufike ku-50 g we-fructose. Kwandisa inani le-glycogen, ebonakala ngemiphumela ye-antiketogenic.

I-Saccharin inezinga eliphakeme lobumnandi: I-1 g ithatha indawo ushukela ongu-450 g - ilungele ushukela. Iyangenwa emathunjini, kepha ukuhlushwa okuphezulu kakhulu kuyaphawulwa esinyeni. Ezilwaneni ezihloliwayo, kunengozi yokuthola umdlavuza walesi sitho.

Isabelo sansuku zonke

Udinga ukuqala usuku ngesidlo sasekuseni esilinganiselayo: isaladi yemifino, inhlanzi ebilisiwe, ushizi wekhokho olunamafutha amancane, ilayisi noma iphalishi le-oatmeal emanzini. Ungaphuza yonke itiye elingafakwanga ngesigaxa sezinkwa rye nebhotela.

Ungakunaki ukudla kwasemini ngezikhathi eziyi-11. Ungadla izithelo ezimuncu (i-grapefruit, i-apula, i-orange) noma ukudliwa kwemifino ethosiwe.

Kudla isidlo sasemini, isobho lemifino kanye nocezu lwenkukhu ebilisiwe (inhlanzi) enesithelo semifino. Imenyu ingashintshwa nge-squash caviar, inyama goulash, isibindi se-stewed, i-pilaf.

Ukuze uthole isidlo sasemini phakathi kwamabili, abasebenza ngokudla okunempilo batusa ukwenza isaladi elincane lesithelo ngeyogathi noma bedla izithelo ezintsha. Ukudla isidlo sasemini kuzoba nama-meatballs, i-buckwheat noma i-pearl ibhali iphalishi, imifino ethosiwe.

Imenyu eyisampula yeviki

Iziguli ezinesifo sikashukela akufanele zilawule ngokuqinile ukudliwa kwama-carbohydrate, njengasehlobo lokuqala. Noma kunjalo, imenyu kufanele ibe ngaphansi kilojoule.

Uma ungekho umuthi, ungadla ngokushesha nje umuzwa wendlala. Eminye imishanguzo ifaka phakathi ukudla okuvamile ukukhuthaza ama-pancreas.

UMsombuluko:

• ibhulakufesi - irayisi noma i-buckwheat porridge emanzini;
• isidlo sasemini - isobho anyanisi; inyama yenkomo ephethwe ngemifino;
• itiye ntambama - ama-apula abhakwe ngoshizi we-cottage;
• isidlo sakusihlwa - Isalmon ebunjiwe epinki ngemifino.

NgoLwesibili:

• ibhulakufesi - ubisi lwe-oatmeal noma iphalishi lebhali;
• isidlo sasemini - isobho semifino, i-halibut fillet;
• itiye ntambama - i-coleslaw ngemifino;
• isidlo sakusihlwa - inhlanzi eyosiwe nemifino.

NgoLwesithathu:

• ibhulakufesi - ithanga iphalishi kusuka unyaluthi;
• isidlo sasemini - isobho lamatamatisi, amazambane abilisiwe namasoseji enkukhu eyenziwe ekhaya;
• itiye ntambama - ushizi wekotishi enamajikijolo angenazithelo;
• isidlo sakusihlwa - Imifino emisha, i-squid squed.

NgoLwesine:

• ibhulakufesi - ukunamathisela curd ngesinkwa brown;
• isidlo sasemini - isiqandisini, inkukhu casserole nge-nokunye okufana nokolweni esitsheni esisehlangothini;
• itiye ntambama - ama-cheesecake ekudleni;
• isidlo sakusihlwa - i-salmon noma i-trout ethosiwe; ubhontshisi

NgoLwesihlanu:

• ibhulakufesi - I-2 ye-omelet yeqanda, ikhukhamba, i-apula;
• isidlo sasemini - i-stewed noma i-turkey turkey nemifino, isaladi yemifino ehlukahlukene;
• itiye ntambama - isaladi neklabishi, ama-cranberry;
• isidlo sakusihlwa - amazambane abunjiwe, uphizi omusha oluhlaza.

NgoMgqibelo:

• ibhulakufesi - ushizi wekotishi onamafutha aphansi nge-apula nesinamoni;
• isidlo sasemini - ibele yenkukhu elukiweyo, isaladi eluhlaza;
• itiye ntambama - ama-smoothies kusuka kuma-sitrobheli, i-kiwi, ama-raspberries;
• isidlo sakusihlwa - i-mackerel ebhakwe ku-foil, imifino ye-ratatouille ethosiwe.

NgeSonto:

• ibhulakufesi - i-granola noma i-oatmeal enamajikijolo;
• isidlo sasemini - isobho le-lentil, inyama yenkomo edliwayo;
• itiye ntambama - isaladi enama-celery nama-walnuts;
• isidlo sakusihlwa - isiphuzo semifino, ibele elibilisiwe.

Phakathi kweziphuzo kungcono ukhethe itiye nezithelo ezi-stewed ngaphandle koshukela. Amajusi aqukethe ama-carbohydrate amaningi alula amuncwa ushukela.

Ngaphezu kwezitsha ezifakiwe, kuyadingeka ukuthi udle izithelo ezi-1-2 ngokuqukethwe okuphansi kwe-carb ngosuku. Njengesibiliboco, imikhiqizo yobisi enamafutha amancane ifanelekile.

Ukudla kwabesifazane abakhulelwe abanesifo sikashukela sohlobo 2

Ukwelashwa kwesifo sikashukela sohlobo 2 ngesikhathi sokukhulelwa, kusetshenziswa kuphela ukudla. Kuyadingeka ukunciphisa okuqukethwe kwekalori kokudla kufike ku-1600-2200 kcal. Umthamo ngqo uncike kwisisindo somzimba: 35 kcal nge-1 kg. Hlela ukudla okungu-3 okuyinhloko + ukudla okulula.

Ukudla kukamama okhulelwe kuhlelwe ngokucophelela ukuze kungaphazamisi ukukhula kwengane. Udokotela ohambelayo uyakuvuma ukudla noma enze izinguquko ezithile.

Izincomo ezibalulekile:

• akufanele udle okuningi ngesikhathi - lokhu kuzobangela ukugxuma kushukela wegazi;
• qaphela ukuthathwa kwesitashi, njengoba siphenduka ushukela. Izingcezu ezi-1-2 zesinkwa zivunyelwe ngosuku;
• ukuphuza ingilazi yobisi ngosuku kungumthombo we-calcium. Awungeke ukwenze lokhu ngesikhathi, kufanele uhlukaniswe ngamaqhinga ambalwa;
• ukunciphisa umkhawulo wezithelo - izingxenye ze-1-3;
• khipha amaswidi namaswidi ezithelo;
• ibhulakufesi kumele lilinganiselwe ukuze ukunqume kahle izinga le-glucose. Faka esikhundleni okusanhlamvu, ubisi nezithelo ngamaprotheni nesinkwa.

Imenyu eyisampula ye-2000 kcal:

• ibhulakufesi: izingcezu ezimbalwa zesinkwa, i-150 g yeyogathi yemvelo, u-70 g koshizi wamahhala ongenawo amafutha, isaladi yama-radour ne-anyanisi eluhlaza;
• ibhulakufesi lesibili: i-apula ephakathi, i-40 g ham, utamatisi, ibhotela le-10 g, izingcezu ezi-3 zesinkwa;
• isidlo sasemini: I-200 g yomlenze wenkukhu obhakwe, u-150 g wabhontshisi oluhlaza, i-50 g yelayisi elinsundu, 1 tbsp. amanzi amaminerali, isaladi leklabishi laseChinese, ummbila, upelepele obomvu namafutha omnqumo;
• isidlo sasemini: i-peach, ama-tiles angama-5, ushizi we-cottage shizi ongama-150 g;
• isidlo sakusihlwa: i-omelette yamaqanda ama-2, ikofi ngobisi, i-60 g yesinkwa no-10 g webhotela.

Owesifazane okhulelwe onesifo sikashukela uphethwe:

• ujamu, halva, amaswidi, uju, ushukela;
• imayonesi;
• ushizi onamafutha, ukhilimu;
• izithelo ezomisiwe;
• isinkwa esimnandi;
• ikhofi yemvelo;
• iziphuzo ezinoshukela, kufaka phakathi ujusi;
• ketchup, lwesinaphi.

Izithelo ezintsha ezinefayibha zingcono emakheni, kanye namajusi. Amafutha awathinti amazinga kashukela, kepha angumthombo wama-kilojoule futhi abangela ukukhuluphala kwesisindo.

Amavidiyo ahlobene

Imenyu eyisampula yohlobo 2 sikashukela:

Isifo sikashukela asikwazi ukwelashwa. Kodwa-ke, ukudla okufanele kanye nezidakamizwa ezinciphisa ushukela zikuvumela ukuba uphile impilo ejwayelekile. Udokotela we-endocrinologist noma owondlayo kuphela okwazi ukwenza imenyu eyanele, ebheka isimo sempilo, izinga likashukela kanye nezifo zabantu ezihambisana nalo.