Impilo ephelele enesifo sikashukela, kuyadingeka ukulandela izincomo zikadokotela futhi uqiniseke ukuthi ukhetha isethi efanelekile yemisebenzi yomzimba.
Ukudla onesifo sikashukela sohlobo 2 ngokukhuluphala kungaba namandla. Imenyu eyisampula ingatholakala ngezansi.
Kudingeka ibhalansi enengqondo kuphela, impendulo eyanele ngesikhathi esifanele ezinguquko emzimbeni. Ngakho-ke, kanjani ukunciphisa isisindo kushukela?
Imiphumela emihle ingatholakala ngokulandela ngokuqinile izimiso zokudla okufanele. Isisekelo sawo yi-regimen nemenyu efanelekile yohlobo 2 sikashukela ngokukhuluphala.
Ukudla kweziguli ezinesifo sikashukela sohlobo 2 nokukhuluphala kufaka amaphuzu alandelayo:
- qaphela okuqukethwe okuphansi kwekhalori;
- ngemuva kokudla, vimba ukwanda kwamazinga kashukela.
Thayipha abanesifo sikashukela aba-2 abaphetha ukunciphisa isisindo bakhipha ushukela wegazi ophakeme, amazinga e-cholesterol aphezulu, futhi umfutho wegazi labo wehla kakhulu.
Ukudla kwansuku zonke kokudla kufanele kuhlukaniswe ngama-reception ama-5-6. Lokhu kuzosiza ukunqoba umuzwa wokulamba, yenza amazinga ashukela abe muncu, futhi kunciphise nengozi ye-hypoglycemia. Konke kumuntu ngamunye lapha, udinga ukulalela ukusabela komzimba wakho.
Ukudla inombolo 8
Ukudla kwesifo sikashukela sohlobo 2 (okwehlisa isisindo) kubandakanya ukudla okubandakanya ukudla okuningana okulula, ukubekwa ngaphandle kwama-carbohydrate elula.Ukudla kwesifo sikashukela sohlobo 2 ngokukhuluphala yi-hyponatrium, hypocaloric. Okuqukethwe ngamaprotheni kwanele. Isifiso esithuthukisa i-sodium chloride asifakiwe, njengoba kungamanzi akhululekile (kuze kufike kumalitha ayi-1,8 ngosuku).
Khipha ukudla okuthosiwe, okugcobhoziwe, okuphekwe ekudleni. Ukwelashwa okushisa ngendlela yokubilisa, ukuhambisa, ukubhaka kuhhavini kuvunyelwe. Ukuvinjelwa ngokuphelele ophuzweni oludakayo, khawulela umthamo usawoti. Izinsuku zokuzila zethulwa lapho isiguli singakwazi kuphela inyama, imikhiqizo yobisi noma izithelo.
Imikhiqizo evunyelwe
Yini ongayidla ngesifo sikashukela sohlobo 2 ngokukhuluphala:
- isinkwa.Kufanele kube rye, ukolweni nge-bran. Imikhiqizo kafulawa ophekwe kuphela, ayidluli okujwayelekile kwe-150 g;
- isobho. Imifino, ngokungezwa kwenani elincane lokudla okusanhlamvu. Kanye ngesonto kungenzeka kumhluzi wenyama;
- izitsha eziseceleni. Ngokusho kodokotela, i-buckwheat ibhekwa njengephalishi elusizo kakhulu kwabanesifo sikashukela, ibhali neparele nayo iyanconywa. Ungadli isinkwa nge-oatmeal noma nge-pasita;
- amaqanda. Izithandani ngosuku. I-Omelet ngemifino yesizini;
- inhlanzi, inyama, izinkukhu. Inyama evunyelwe, ingulube - evinjelwe, kanye nososo lwenyama. I-150 g yocezu oluphekwe ngokuphelele lwezinkukhu, i-veal noma unogwaja livunyelwe. Noma yikuphi ukudla kwasolwandle noma inhlanzi - akukho okudlula lokhu okujwayelekile;
- imikhiqizo yobisi. Amafutha aphansi. Ingilazi yobisi oluphelele noma omuncu ngosuku yanele, ushizi wekhotishi ngo-ukhilimu omuncu oswakeme, ushizi omnene, buyisela ibhotela ngemifino;
- ukudla okulula, izitsha ezibandayo. Imifino entsha, ebilisiwe, i-caviar evela kubo, inyama ye-aspic, inhlanzi. Ukudla kwasolwandle, isaladi ephansi enamafutha. Izinhlanzi ezinosawoti, imifino ethosiwe zicwile;
- iziphuzo zezithelo. Izithelo, ama-juices awo, ama-compotes angenakuthunyelwa, ama-jelly nama-mousses angenashukela. Amanzi afinyelela ku-1 litre ngosuku (hhayi i-soda), ikofi, itiye, ama-herbal decoctions, rosehip awusizo;
- izinongo, i-gravy. I-Turmeric, isinamoni, ne-vanilla kuvunyelwe. I-Gravy yenziwa kuma-decoctions wemifino, umhluzi, ungangeza noma yimiphi imifino.
Imikhiqizo Evinjelwe
2000 - inani lama-kilojoule ngosuku, ahlinzeka ngokudla kokunciphisa umzimba ngesifo sikashukela sohlobo 2. Imenyu yesiguli akufanele ibe nemikhiqizo elandelayo:
- isinkwa esimhlophe esingenampilo kakhulu, noma imaphi ama-khekhe lapho kukhona ibhotela, ikhekhe likhekhe;
- umhluzi ocebile, isobho le-legumes, izitsha zobisi eziwuketshezi nge-pasta, ilayisi, i-semolina;
- ukudla okwenziwe ngamaphiko nenyama, ukudla okusemathinini, inyama ebhemayo, noma yisiphi isoseji, zonke izinhlanzi ezinamafutha;
- ushizi we-cottage shizi, ukhilimu, ushizi onosawoti onzima onamaphesenti amaningi wokuqukethwe kwamafutha;
- amagilebhisi, ubhanana, izithelo eziningi ezomisiwe;
- ujusi wezithelo ezimnandi, ushokoledi no cocoa, i-kvass, utshwala.
Imenyu eyisampula
Izibonelo ezimbalwa zokuthi uhlobo lokudla sohlobo 2 lwesifo sikashukela okufanele lube yilona. Amamenyu angaguqulwa, kepha isibalo samakhalori asetshenzisiwe asidluli ku-2000.
Okujwayelekile
Ngamafuphi, lokhu kuwukudla kwesifo sikashukela sohlobo 2 ngaphandle kokukhuluphala. Kusetshenziswa ukudla okulandelayo, i-peristalsis kanye ne-metabolism kuyasebenza. Imiphumela emihle kakhulu ingatholwa ngokwanda kanyekanye komsebenzi wezimoto. Usawoti omncane, iziphuzo zamahhala ushukela.
UMsombuluko:
- ushizi wasekhishini noju kanye namajikijolo;
- iklabishi edliwayo, inyama ebilisiwe, itiye le-herbal;
- ubhatata owodwa omncane obhakwe, ucezu lwenhlanzi, itiye;
- ebusuku kungadluli ingilazi ye-kefir, iyogathi.
NgoLwesibili:
- ushizi wekotishi onamafutha amancane, ikofi ngobisi;
- isobho lemifino, i-vinaigrette yesibili, ifafaza ngejusi kalamula, isikebhe somusi, itiye eliluhlaza;
- iqanda elipholile, i-casserole yemifino ne-apula, i-compote;
- ubisi omuncu.
NgoLwesithathu:
- ushizi onamafutha aphansi ngesigaxa esisodwa sesinkwa rye, ulwandle kale, amaqanda aqhekeziwe, ikofi;
- isobho le-beetroot, isidlo eseceleni semifino nesitshulu, ingilazi yejusi yetamatisi;
- inkukhu ebilisiwe, isobho elikhulukazi lethanga le-puree, itiye eliluhlaza;
- kefir.
NgoLwesine:
- iklabishi yemifino igoqa nge-patty yezinhlanzi, itiye;
- i-borsch esitokisini senkukhu, isinkwa esimnyama, ushizi, itiye;
- inyama yenkomo enomhlobiso we-buckwheat, compote;
- ubisi.
NgoLwesihlanu:
- amazambane abilisiwe nenhlanzi ebhakwe, ikofi;
- i-borsch yemifino, ama-cutlets we-steam kusuka kwinkukhu, i-compote;
- i-cottage shizi casserole, itiye;
- iyogathi.
NgoMgqibelo:
- isaladi lamakhukhamba, ungashayela uwoyela omncane wemifino, i-ham enamafutha amancane, iyogathi;
- isobho le-mushroom, i-meatloaf eneza izaqathe, isithelo sejelly;
- isangweji ushizi, isitshulu semifino, i-compote;
- kefir.
NgeSonto:
- inyama ebilisiwe, inani elincane lezithelo, itiye;
- umhluzi wemifino, inyama yenyama, ujusi wamagilebhisi;
- ushizi ngesinkwa, umhluzi ovela ezinqeni ze-rose;
- kefir.
Okokukhuluphala
Ukudla uhlobo lwesifo sikashukela sohlobo 2 kanye nokukhuluphala kweviki kusho imikhawulo engaphezulu yokuqukethwe kwekhalori yokudla okuqhelile.
Imenyu akufanele yedlule inkomba ye-1300 kcal / ngosuku. Amaprotheni avumelekile aze afike ku-80 g, amafutha afinyelela ku-70 g, ama-carbohydrate - 80.
Ngezinga eliphakeme lokukhuluphala, imikhawulo inamandla kakhulu. Ukudla okunjalo kuyinkimbinkimbi ngokwengqondo; iziguli ezinezinkinga zenhliziyo zingcono kakhulu ngaphansi kokuqashwa ngudokotela. Isisindo sizohamba kancane kancane futhi ngokuphepha. Inani lokuzivocavoca umzimba kufanele linconywe udokotela. Ukudla okunezithelo.
UMsombuluko:
- isaladi yekherothi, i-hercule, itiye;
- i-apula netiye;
- i-borsch, isaladi, imifino isidlo, isinkwa;
- i-orange netiye;
- i-cottage shizi casserole, idlanzana lamapheya amasha, itiye;
- kefir.
NgoLwesibili:
- isaladi leklabishi, inhlanzi, ucezu lwesinkwa esimnyama, itiye;
- imifino entshontshiwe, itiye;
- isobho semifino enenkukhu ebilisiwe, i-apula, i-compote;
- ama-cheesecake, umhluzi we-rosehip;
- isikebhe esishisayo ngesinkwa;
- kefir.
NgoLwesithathu:
- i-buckwheat, ushizi wekhokho osezingeni eliphansi, itiye;
- inyama ebilisiwe, imifino ephekiwe, i-compote;
- i-apula;
- ama-meatball wenyama, imifino edliwayo enesinkwa, i-rose yasendle;
- iyogathi.
NgoLwesine:
- i-beetroot puree, ilayisi, ushizi, ikofi;
- izithelo zomvini
- isobho lezinhlanzi, inkukhu ene-squash caviar, i-lemade eyenziwe ekhaya
- i-coleslaw, itiye;
- iphalishi le-buckwheat, imifino eluhlaza noma ebilisiwe, isinkwa, itiye;
- ubisi.
NgoLwesihlanu:
- izaqathe ezigayiwe nge-apula, ushizi wekhokho, isinkwa, itiye;
- i-apula, i-compote;
- isobho yemifino, i-goulash ne-caviar kusuka kwimifino, isinkwa, i-compote;
- isaladi lezithelo, itiye;
- amabele iphalishi nobisi, isinkwa, itiye;
- kefir.
NgoMgqibelo:
- Ama-Hercule obisini, izaqathi egayiwe, isinkwa, ikofi;
- izithelo zomvini netiye;
- isobho nge-vermicelli, isibindi esihlinzekiwe ngelayisi elibilisiwe, isinkwa, isithelo esiyisitshulu;
- isaladi lezithelo; amanzi ngaphandle kwegesi;
- squash caviar, ibhali iphalishi, isinkwa, itiye
- kefir.
NgeSonto:
- iphalishi le-buckwheat nama-beets asetshenzisiwe, ushizi onamafutha amancane, isinkwa, itiye;
- i-apula, itiye;
- isobho ngobhontshisi, i-pilaf enkukhu, isitshalo seqanda ama-stewed, isinkwa, ujusi we-cranberry;
- amagilebhisi noma i-orange, itiye;
- isaladi yemifino, i-patty yenyama, iphalishi lethanga, isinkwa, i-compote;
- kefir.
Amavithamini Abalulekile Ekudla
Abantu abaningi abanesifo sikashukela badinga ukuphuzwa okwengeziwe kwamavithamini namaminerali. Ngokuchama kaningi kanye nomchamo, izinto eziwusizo ezincibilikiswayo emanzini ziyalahleka, futhi iningi lazo liyanqwabelana emzimbeni. Zonke izinhlobo zezinkinga nokudla zenza buthaka umsebenzi wezitho ezithile ezithile nokugonywa.
Kufanele kukhunjulwe ukuthi amavithamini athathwa ezifundweni futhi kuphela njengoba eyalelwe ngudokotela:
- uvithamini e - kukhonjisiwe okwenziwa yikhathaza, kulawula umfutho wegazi, kusiza ukuqinisa imithambo yegazi, kumi ekuvikelweni kwamaseli;
- iqembu B - thinta i-glucose metabolism, uvuse ukugeleza kwegazi, usize uhlelo lwezinzwa, ukuvuselela izicubu, kuhlangene nokwanda kwe-insulin, usize ukunciphisa ukuncika kukho;
- uvithamini D - kuthinta kahle ukuthuthukiswa kwezicubu zamathambo nemisipha;
- C, P, E futhi ikakhulukazi iqembu B - ziyadingeka ukuze kulimale njalo odongeni lwe-vascular lwamehlo ezinhlwini zikashukela.
Ama-organic acid kanye nezinto ezikhishwe ezitshalweni ezenezelwe kulezi zinto eziyinkimbinkimbi zinomthelela ekuvinjelweni kwezinkinga futhi zithuthukise i-glucose metabolism.
Inhlanganisela yokudla nemidlalo
Noma yiziphi izidakamizwa nezithasiselo ze-vithamini azikwazi ukuthinta ukusebenzisana kwamaseli nge-insulin ngezinga elifanayo nomsebenzi womzimba.
Ukuzivocavoca kusebenza ngempumelelo izikhathi eziyishumi kunezidakamizwa.
Imisipha eqeqeshiwe idinga i-insulin encane kunamafutha. Inani elincane le-hormone esegazini alileli ekufakweni kwamafutha. Izinyanga eziningi zokuphikelela kwemfundo yokuzivocavoca zisiza ukuba kude nayo.
Okuwusizo kakhulu ukubhukuda, ukuhamba ngebhayisikile nokushushuluza, ukuqaqa izinyawo nokugijimela, lokhu okugcina kubaluleke kakhulu. Akubalulekile kangako ukuzivocavoca ngamandla, ukuqeqeshwa kwe-Cardio. Umsebenzi wenhliziyo nemithambo yegazi uzinze, umfutho wegazi ubuyela kokujwayelekile.
Amavidiyo ahlobene
Mayelana nezici zokudla okunempilo zesifo sikashukela sohlobo 2 ngokukhuluphala kule vidiyo:
