Impilo yesifo sikashukela igcwele ukulinganiselwa.
Umuntu ophethwe yile ndlela yokuxoshwa emzimbeni uphoqeleka ukuba alandele imithetho eminingana nsuku zonke ukuze avikele ukuqhubeka kwalesi sifo, ukubonakala kwezifo ezihambisanayo, impilo ende, nokwenza impilo yakhe ibe ngcono.
Ukondliwa okufanele kwazo zombili izinhlobo zesifo sikashukela mhlawumbe kubaluleke kakhulu ukuqinisekisa ukusebenza okujwayelekile. Amaresiphi wokudla okune-carb ephansi, okumele ilandelwe yibo bonke abantu abanesifo sikashukela, abe nomehluko othize kusuka kulokho okwenziwe ngamafutha ajwayelekile, acebile, aphundu, kepha awusizo ngempela, anempilo, aphephile emzimbeni womuntu nge-endocrine pathology.
Ngaphezu kwalokho, ukuguqukela kwimenyu entsha akunabuhlungu ngokuphelele, ngoba ukudla okunjalo kungokwemvelo futhi kugayeka kalula, ngakho-ke, ngemuva kwesikhashana, umuntu okhetha lolu hlobo lokudla uzozizwa ethuthukisiwe ekusebenzeni kwazo zonke izitho, isimo esijwayelekile kanye nesimo.
Imenyu Yokudla Yesifo Sikashukela Ephansi
Uhlobo olu-1
Muva nje, ukondliwa ushukela ushukela 1 kwakuyinto eyindida futhi eqinile. Manje iningi labantu elihlaselwe yile ndlela lihlome nge-glucometer, elibavumela ukuthi bavame ukulawula ushukela ngokwabo, belungisa umthamo obhalwe phansi we-insulin ngaphambi kokudla.
Kubaluleke kakhulu ukulawula ukuthathwa kwama-carbohydrate ohlelweni lwamayunithi esinkwa owaziwa kunoma yisiphi isifo sikashukela, kanye nenani lamafutha.
Okokuqala nokubaluleke kakhulu, izindlela zokupheka zokudla eziphansi ze-carb zesifo sikashukela zinconywa izindlela zokunciphisa umzimba. Ngalesi sifo, ibhulakufesi libaluleke kakhulu. Esidlweni sokuqala, kuyathandeka ukukhetha ukudla kwamaprotheni.
Kuhle ukukhipha ukudla okulula okulula, ukuze ungakhubekisi ushukela, ngoba kuyaqabukela kubhekwe ngabantu ekuhlelweni okujwayelekile kwemenyu. Ukudla kwakusihlwa kufanele kube amahora ama-4 ngaphambi kokulala.
Imenyu eyisampula yeviki ingahle ibukeke kanjena:
- 1 usuku Ukudla kwasekuseni kungafaka i-buckwheat nesaladi yemifino. Ukuphuza isidlo kungcono kakhulu itiye elingafakiwe. Kwasemini, ungapheka ukhukhamba olukhanyayo, kanti okwesibili, upheke ucezu lwenhlanzi edliwayo. Ingxenye yamagilebhisi ilungele ukudla okulula, futhi ungaba ne-casserole enekhishi elimnandi lesidlo sakusihlwa;
- 2 usuku. Ukudla kwasekuseni, isaladi yemifino entsha enezelwe ibele lezinkukhu elibilisiwe, inkomishi yetiye ilungile. Kwasemini - bhaka imifino, upheke ama-borsch. Ukuze uthole isidlo sasemini sasemini - ingxenye encane yoshizi we-cottage, kanye nesidlo sesine - isaladi yeklabishi ngemifino, ingxenye encane yepasta evela kukolweni we-durum;
- 3 usuku. Ukudla kwasekuseni kufaka i-omelet yeqanda, utamatisi omusha, ucezu lwesinkwa, ingilazi yamanzi amaminerali. Ukudla kwesibili kuyinto enhle yesobho yemifino, inkukhu ebilisiwe nge isitshalo seqanda esitshiwe. Ukuthola isidlo sasemini - ingxenye yogathi yemvelo, futhi ungadla nge-oatmeal;
- 4 usuku. Ungaqala ekuseni nge-paty enomusi, engavuthwa nge-asparagus kwifomu ebilisiwe, ne-stewed. Ungaphuza itiye elingafakwanga, amanzi amaminerali. Kwasemini, ungapheka isobho seklabishi. Kwesibili - upelepele ongahluziwe. Njengomsoco ntambama - ingilazi ye-kefir enamakhukhi ebhisikidi. Ungadla isidlo senkukhu ngenkukhu ebilisiwe, iklabishi elihanjisiwe;
- 5 usuku. Ekuseni, ungakwazi ukukhokhela ucezu lwenyama ebilisiwe olunamafutha amancane ngesinkwa esinsundu netiye. Kwasemini, ungapheka isobho lenkukhu elula, upheke imifino ebilisiwe. Ukuze uthole isidlo sasemini esidliwayo, ungadla i-apula, udle ngopholi wethanga;
- 6 usuku. Ungadla ibhulakufesi ngenyama yeklabishi egcotshwe inyama ngesiphu sesinkwa uphuze itiye. I-Dine - isaladi yemifino ekhanyayo kanye nesifuba abilisiwe. Itiye lasemini - i-grapefruit, nelokudla kwakusihlwa - inhlanzi ebhakwe, isitshalo seqanda
- 7 usuku. Esidlweni sokuqala, iphalishi yelayisi, isaladi yeklabishi, inkomishi yetiye kufanelekile. Ungadla ngesobho elilula lemifino, ama-meatballs enziweba, isitshalo seqanda. Ukuze uthole isidlo sasemini - i-apula, nesidlo sakusihlwa - ucezu lwenkukhu, bese uyidla ngamakhambi.
Izinhlobo ezi-2
Ukupheka kokudla okune-carb ephansi kwesifo sikashukela sohlobo lwe-2 kuhluke kakhulu kwisifo sikashukela sohlobo 1. Ngohlobo 2 sikashukela, i-insulin ikhiqizwa ngokwanele, kepha ukuhlangana kwamaseli kuyaphazamiseka kakhulu. Lesi sifo sigcwala ukukhuluphala, ngakho-ke, ukudla okunama-khalori aphezulu akukhishwa ikakhulukazi.
Ukuze unciphise ukungena kwamafutha emzimbeni, kufanele:
- udle imifino ikakhulukazi eluhlaza;
- ikhasi inyama kusuka inyama;
- khipha amafutha ngaphambi kokupheka;
- ungangezi imayonnaise, ukhilimu omuncu ekudleni;
- khohlwa ngepani;
- ungadli amantongomane, ama-chip.
Imenyu efanelekayo evikini:
- 1 usuku Ukudla kwasekuseni kungahle kube nengxenye yeklabishi entsha enamakhambi, ucezu lwebele elibilisiwe. Kufanele igezwe ngetiye. Njengokudla okulula, ungadla i-apula elilodwa elincane. Kwasemini, i-borsch yemifino enamafutha, ama-cutlets omusi afanelekile. Ukudla okulula kwasemini okuyingxenye encane yoshizi we-cottage shizi. Idayi kufanele ibe yiphariji yelayisi, inhlanzi ebilisiwe. Ngaphambi kokulala - ingilazi ye-kefir;
- 2 usuku. Ekuseni, iklabishi kanye nesaladi isanqante kuzoba wusizo. Kufanele kudliwe ngocezwana lwesinkwa esinsundu. Ungaphuza itiye. Isidlakela yisigamu sentambo yamagilebhisi. Ungadla ngomhluzi wenkukhu, iphalishi le-buckwheat. Ukuze uthole isidlo sakusihlwa - umhluzi we-rosehip. Ukudla kwakusihlwa - jelly ngaphandle koshukela, i-oatmeal;
- 3 usuku. Ungadla ibhulakufesi ngengxenye yoshizi we-codge onamafutha amancane, ingilazi yamaminerali. Ukuluma ukudla - nge-cookie yebhisikidi (kungabi ngaphezu kwezicucu ezimbalwa) ngetiye. Isidlo sasemini - isobho sezinhlanzi, isaladi elikhanyayo, ama-meatballs ezinsimbi. Ukuze uthole isidlo sasemini - compote. Ungadla nge-oatmeal porridge, futhi ngaphambi kombhede, uphuze i-ryazhenka encane;
- 4 usuku. Isidlo sasekuseni esifanele irayisi abilisiwe, ama-beet abilisiwe. Isidlakudla yi-aphula elilodwa. Kwasemini - ucezu lwenyama ebilisiwe, i-coleslaw, isobho yemifino. Ukuze uthole isidlo sasemini ungadla i-apula. Ukudla kokugcina kuyinhlanzi ebilisiwe, ingxenye encane yephalishi le-buckwheat;
- 5 usuku. Ungaqala ekuseni ngeqanda elibilisiwe kanzima, isaladi eluhlaza. Isidlakela yisigamu sentambo yamagilebhisi. Kwasemini, ungapheka umhluzi wenkukhu, isaladi elula yokudla kwasolwandle. Ukudla okusahlwa - umhluzi we-rosehip. Ukuphela okuhle kosuku kuyingxenye encane yoshizi we-cottage;
- 6 usuku. Ukudla kwasekuseni - ucezu lwenkukhu ebilisiwe, imifino emisha. Ungadla - itiye nesinkwa. Ungadla nge-borsch-fat ephansi, i-patty enamakhambi. Ukuze uthole isidlo sakusihlwa - i-apula elilodwa. Ukudla kwakusihlwa - i-oatmeal. Ngaphambi kokulala, ungaphuza uhhafu wengilazi yobisi olubilisiwe olubisiwe;
- 7 usuku. Inketho enhle - i-oatmeal obisini, itiye. Isidlakudla kungaba ingilazi yeyogathi yemvelo. Kungcono ukuthi udle iklabishi enosiwe kanye nama-meatballs, isobho semifino enamakhambi. Ingilazi ye-compote ivunyelwe itiye lasemini. Ungadla ngenxenye yelayisi, ama-beet abilisiwe.
Imikhiqizo eyinhloko
Amaresiphi wokudla okuphansi kwe-carb kufanele afake lokhu kudla okulandelayo:
- okusanhlamvu okuhlanganisiwe (ikakhulukazi i-oatmeal, i-buckwheat);
- inyama ebusayo, inhlanzi;
- yonke imifino ngaphandle kommbila, nezilimo eziyizigaxa zamazambane (aqukethe isitashi esiningi);
- ama-apula, izithelo ezisawolintshi;
- ukudla kwasolwandle;
- imikhiqizo yobisi enamafutha amancane;
- ujusi utamatisi, itiye eluhlaza, ukumnika, umhluzi we-rosehip.
Ngokuqondene nokudla kwasolwandle, ziba ngumthombo ongapheli wamaprotheni wokugaya kalula wesifo sikashukela. Ngaphezu kwalokho, ukugcotshwa kwamafutha kuzo akunakwa. Zonke lezi ziphuzo ezintathu ezibhalwe kuhlu ziyimpoqo ekungenisweni kokuphethwe yisifo sikashukela ekudleni, ngoba zinomphumela omuhle emazingeni kashukela.
Esikhathini sikashukela, odokotela batusa ukuthi imikhiqizo elandelayo ingafakwa kwimenyu:
- amabhlogo aqinile;
- inhlanzi enamafutha, inyama;
- amagilebhisi;
- amapentshisi;
- ama-sitrobheli asendle;
- usawoti, izitsha ezinosawoti;
- ukukhukha ama-khekhe, ukubhaka;
- izithelo ezomisiwe;
- ibhotela;
- ama-marinade;
- amanoni.
Amaresiphi wokudla kashukela omncane we-carb
Naphezu kokuxilongwa kakhulu, umuntu onesifo sikashukela angaguqula indlela abadla ngayo ngezitsha eziningi zangempela. Ngezansi kunabanye babo.
Isobho lebhontshisi. Izithako ezibalulekile:
- ubhontshisi oluhlaza;
- 2 amalitha umhluzi wemifino;
- isixha sezimbali;
- anyanisi omncane;
- amazambane amabili amancane.
Kumhluzi faka ama-tubers we-dice, u-anyanisi oqoshiwe, upheke imizuzu engama-20, bese ufaka ubhontshisi. Bilisa imizuzu emi-5, cisha umlilo, uthele imifino.
Imifino ethosiwe. Uhlu lwezithako:
- inhloko encane yeklabishi;
- 2 utamatisi;
- Ama-pepper bell amathathu;
- Isitshalo seqanda 1
- I-1 zucchini;
- umhluzi wemifino.
Zonke izinto ezisetshenziswayo, ngaphandle kweklabishi, okufanele zinqunywe, zinqunywe ku-cubes, zigcwele umhluzi epanini eliminyene. Isitsha silungiswa ngama-degrees ayi-150 kuhhavini cishe imizuzu engama-45.Izinhlanzi ezidliwayo. Izakhi ezidingekayo:
- I-300 g yefilitha yezinhlanzi;
- isipuni esincane;
- imifino emisha;
- ulamula.
Lesi sidlo siphekwe ku-boiler kabili.
Cwilisa ujusi kalamula ngokuphelele, uthele amanzi amaningi enhlanzini, uwafafaze ngamakhambi, izinongo bese ushiya ukukhipha isigamu sehora, bese ukhotha imizuzu engama-20.
Inkukhu enekhalori ephansi. Uzodinga:
- indle;
- 1 ulamula
- isixha dill.
Thela inyoni kakhulu kalamula, ufafaze dill, ushiye ukushada imizuzu engama-30. Ngemuva kwalokho kufanele ushaye i-fillet, ubeke kuhhavini imizuzu engama-25. Izinga lokushisa elikhulu ngamadigri ayi-170.
Ama-pancake e-Hepatic. Uhlu Lenye ingxenye:
- 0.5 kg wesibindi;
- 0.5 anyanisi;
- 2 wezipuni ze-bran;
- Iqanda eli-1
- ezinye izinongo.
Ukusuka kwizithako yenza i-forcemeat eyi-homogeneous. Indlela yokupheka isikiwe. Isikhathi esifanele yimizuzu engama-25.
Ividiyo elusizo
Yini okufanele ukudla okune-carb ephansi kohlobo 1 nohlobo 2 lwesifo sikashukela? Amaresiphi wezitsha ezikuvidiyo:
Ukufingqa konke okungenhla, kufanele kukhunjulwe ukuthi ukudla okune-carb ephansi kubantu abanesifo sikashukela kubalulekile. Ngakho-ke, kubalulekile ukubeka imikhiqizo ethebula le-diabetic ekukhetheni okuqinile. Ukudla okunempilo okufanele, okunengqondo, okunempilo kuzonciphisa ubungozi bokuthola izifo ezihambelana nale ndlela yokusebenza kwe-endocrine, kwandise impilo futhi kuthuthukise kakhulu ikhwalithi yayo.
