Ngokwezibalo zanamuhla, bangaphezu kwezigidi ezintathu abantu baseRussia Federation abahlaselwa yisifo sikashukela ezigabeni ezahlukahlukene. Kubantu abanjalo, ngaphezu kokuthatha imishanguzo edingekayo, kubaluleke kakhulu ukudweba ukudla kwabo.
Imvamisa, lokhu akuyona inqubo elula; kubandakanya izibalo eziningi. Ngakho-ke, kuvezwe lapha ukuthi mangaki amayunithi esinkwa okufanele asetshenziswe ngosuku ngohlobo 2 nesifo sikashukela 1. Imenyu elinganiselayo izokwenziwa.
Umqondo weyunithi yesinkwa
Ukuqala, "amayunithi esinkwa" (kwesinye isikhathi esifushaniswa ne- "XE") abizwa ngokuthi amayunithi we-carbohydrate ajwayelekile, athuthukiswa ngabasebenza ngokudla okuvela eJalimane. Amayunithi esinkwa asetshenziselwa ukulinganisa okuqukethwe okungenamsoco we-carbohydrate.
Isibonelo, iyunithi elilodwa lesinkwa lilingana neshumi (kuphela uma kungadonswa i-fiber yokudla) kanye neshumi nantathu (lapho kubhekwa zonke izinto ze-ballast) amagremu we-carbohydrate, alingana nama-20-25 amagremu wesinkwa esivamile.
Kungani wazi ukuthi mangakhi ama-carbohydrate ongawadla ngosuku onesifo sikashukela? Umsebenzi oyinhloko wamayunithi wesinkwa ukuhlinzeka ngokulawulwa kwe-glycemic kushukela. Into ukuthi isibalo esibalwe kahle samayunithi esinkwa ekudleni kwesifo sikashukela sithuthukisa i-carbohydrate metabolism emzimbeni.
Inani le-XE ekudleni
Umthamo we-XE ungahluka. Konke kuncike ekudleni okudingayo.
Ukuze kube lula, okulandelayo uhlu lokudla okuhlukile okune-XE kubo.
| Igama lomkhiqizo | IVolumu Yomkhiqizo (kwi-XE eyodwa) |
| Ubisi lweCow kanye nobisi olubhakwe | Amamilimitha angama-200 |
| Kefir ejwayelekile | Amamilimitha angama-250 |
| Izithelo yogathi | 75-100 g |
| I-yogurt engaphendulwanga | Amamilimitha angama-250 |
| Ikhilimu | Amamilimitha angama-200 |
| Isikhilimu se-ayisikhilimu | 50 amagremu |
| Ubisi oluvinjelwe | Amagremu ayi-130 |
| Ushizi wekotishi | Amagremu ayi-100 |
| Ama-cheesecake ashukela | 75 amagremu |
| Ibha chocolate | 35 gramu |
| Isinkwa esimnyama | 25 amagremu |
| Isinkwa seRye | 25 amagremu |
| Ukomisa | 20 amagremu |
| Amapancake | 30 amagremu |
| Izinhlamvu ezihlukene | 50 amagremu |
| I-pasta | Amagremu ayi-15 |
| Ubhontshisi obilisiwe | 50 amagremu |
| Ubilise amazambane abilisiwe | 75 amagremu |
| Ubilise amazambane abilisiwe | 65 amagremu |
| Amazambane abunjiwe | 75 amagremu |
| Pan amazambane athosiwe | 35 gramu |
| Ubhontshisi obilisiwe | 50 amagremu |
| Owolintshi (nge-peel) | Amagremu ayi-130 |
| Amabhilikosi | Amagremu ayi-120 |
| Amakhabe | 270 amagremu |
| Ubhanana | 70 amagremu |
| Ama-Cherry | 90 amagremu |
| Pearl | Amagremu ayi-100 |
| Ama-Strawberry | Amagremu ayi-150 |
| Kiwi | 110 amagremu |
| Ama-Strawberry | Amagremu ayi-160 |
| Ama-raspberries | Amagremu ayi-150 |
| Tangerines | Amagremu ayi-150 |
| Peach | Amagremu ayi-120 |
| I-Plum | 90 amagremu |
| I-Currant | Amagremu ayi-140 |
| I-Persimmon | 70 amagremu |
| Ama-Blueberries | Amagremu ayi-140 |
| I-Apple | Amagremu ayi-100 |
| Izithelo zezithelo | Amamilimitha ayikhulu |
| Ushukela ohlanganisiwe | Amagremu ayi-12 |
| Amabha we-chocolate | 20 amagremu |
| Isithandwa | Amagremu ayi-120 |
| Amakhekhe namakhekhe | 3-8 XE |
| Ipitsa | 50 amagremu |
| Izithelo compote | Amagremu ayi-120 |
| Izithelo jelly | Amagremu ayi-120 |
| Isinkwa Kvass | Amagremu ayi-120 |
Kuze kube manje, umkhiqizo ngamunye unokuqukethwe kwangaphambili kwe-XE. Uhlu olungenhla lubonisa kuphela ukudla okuyisisekelo.
Ungabalwa kanjani inani le-XE?
Ukuqonda ukuthi yini eyenza iyunithi elilodwa lesinkwa kulula kakhulu.
Uma uthatha isinkwa esilinganiselwe sesinkwa se-rye, usihlukanise sibe izingcezu zamamilimitha ayi-10 lilinye, khona-ke ingxenye eyodwa yesinkwa izolingana ncamashi nengxenye yesigaxa esisodwa esitholakele.
Njengoba kushiwo, i-XE eyodwa ingaqukatha ama-gramu ayi-10 (kuphela ngaphandle kwefayibha yokudla), noma i-13 (enama-fiber ekudleni) ama-carbohydrate. Ngokuthatha i-XE eyodwa, umzimba womuntu udla amayunithi we-insulin ayi-1,4. Ngaphezu kwalokhu, i-XE kuphela yandisa i-glycemia ngo-2.77 mmol / L.
Isinyathelo esibaluleke kakhulu ukwabiwa kwe-XE kosuku, noma kunalokho, isidlo sasekuseni, isidlo sasemini kanye nesidlo sakusihlwa. Angakanani ama-carbohydrate ngosuku wohlobo 2 lwesifo sikashukela abhekwa njengokwamukelekayo nokuthi ungabhala kanjani imenyu kahle.
Ukudla nemenyu yokudla kwabanesifo sikashukela
Kunamaqembu ahlukene emikhiqizo angagcini nje ukulimaza umzimba ngesifo sikashukela, kodwa futhi ayisize ekugcineni i-insulin ngezinga elifanele.
Elinye lamaqembu awusizo emikhiqizo yabanesifo sikashukela yimikhiqizo yobisi. Okuhle kunakho konke - ngokuqukethwe okunamafutha amancane, ngakho-ke ubisi lonke kufanele lungafakwa ekudleni.
Imikhiqizo yobisi
Futhi iqembu lesibili lifaka imikhiqizo yokusanhlamvu. Njengoba aqukethe ama-carbohydrate amaningi, kufanelekile ukubala i-XE yawo. Imifino ehlukahlukene, amantongomane nama-legamu nayo inomphumela omuhle.
Banciphisa ubungozi bezinkinga zesifo sikashukela. Ngokuqondene nemifino, kungcono ukusebenzisa lezo lapho isitashi esincane kanye nenkomba ephansi ye-glycemic.
Nge-dessert, ungazama amajikijolo amasha (futhi okuhle kunakho konke - ama-cherries, ama-gooseberries, ama-currants amnyama noma ama-sitrobheli).
Isifo sikashukela, ekudleni kuhlale kufaka izithelo ezintsha, ngaphandle kwezinye zazo: amakhabe, amakhabe, ubhanana, imango, amagilebhisi nophayinaphu (ngenxa yokuqukethwe ushukela omningi).
Ekhuluma ngeziphuzo, kufanelekile ukunikeza itiye elingafakwanga, amanzi asobala, ubisi namajusi wezithelo. Ijusi yemifino nayo ivunyelwe, uma ungakhohlwa ngenkomba yabo ye-glycemic. Sisebenzisa lonke lolu lwazi, kufanelekile ukubhala imenyu yokudla, ebishiwo ngenhla.
Ukwakha imenyu yokulinganisa yesifo sikashukela, udinga ukulandela imithetho ethile:
- Okuqukethwe kwe-XE esidlweni esisodwa akufanele kudlule amayunithi ayisikhombisa. Kukulesi sikhombisi ukuthi isilinganiso sokukhiqizwa kwe-insulin sizoba olinganiselayo kakhulu;
- i-XE eyodwa inyusa izinga lokuhlushwa ushukela ngo-2,5 mmol / l (isilinganiso);
- uphiko lwe-insulin olwehlisa ushukela ngo-2.2 mmol / L.
Manje, kumenyu yosuku:
- ibhulakufesi Akumele ibe ngaphezu kwe-6 XE. Lokhu kungaba, ngokwesibonelo, isangweji enenyama hhayi ushizi onamafutha amaningi (1 XE), i-oatmeal ejwayelekile (izipuni eziyishumi = 5 XE), kanye nekhofi noma itiye (ngaphandle koshukela);
- isidlo sasemini Futhi akufanele weqe uphawu ku-6 XE. Isobho seklabishi leklabishi kufanelekile (lapha i-XE ayibhekwa, iklabishi ayikhuphi izinga leshukela) ngesipuni esisodwa sokhilimu omuncu izingcezu ezimbili zesinkwa esimnyama (lokhu kuyi-2 XE), inyama noma inhlanzi (i-XE akubalwa), amazambane abunjiwe (izipuni ezine = 2 XE), ujusi omusha nemvelo;
- ekugcineni isidlo sakusihlwa. Akukho ngaphezu kwe-5 XE. Ungapheka i-omelet (yamaqanda amathathu notamatisi amabili, i-XE ayibali), udle izingcezu ezi-2 zesinkwa (lokhu kuyi-2 XE), 1 isipuni seyogathi (futhi, 2 XE) nezithelo ze-kiwi (1 XE)
Uma ufingqa yonke into, kuzokhishwa amayunithi wesinkwa ayi-17 ngosuku. Akumele sikhohlwe ukuthi isilinganiso sansuku zonke se-XE akumele seqe amayunithi ayi-18-24. Amayunithi asele we-XE (kusuka kumenyu engenhla) angahlukaniswa ngemililo ehlukahlukene. Isibonelo, ibhanana elilodwa ngemuva kwesidlo sasekuseni, i-apula elilodwa ngemuva kwasemini, nelinye ngaphambi kokulala.
Yini engafakwa ekudleni?
Akunakusho ukuthi kufanele sikhohlwe ukuthi kunemikhiqizo ukusetshenziswa kwayo kushukela kunqatshelwe ngokuphelele (noma kunganqunyelwe).
Ukudla okuvinjelwe kufaka phakathi:- womabili ibhotela namafutha zemifino;
- ukhilimu wobisi, ukhilimu omuncu;
- inhlanzi enamafutha noma inyama, isaladi nenyama ebhemayo;
- ushizi ngokuqukethwe okunamafutha angaphezu kwama-30%;
- ushizi wekotishi onokuqukethwe okunamafutha angaphezu kuka-5%;
- isikhumba sezinyoni;
- amasoseji ahlukene;
- ukudla okusemathinini;
- amantongomane noma imbewu;
- zonke izinhlobo zamaswidi, kungaba ujamu, ushokoledi, amakhekhe, amakhukhi ahlukahlukene, u-ayisikhilimu nokunye. Phakathi kwazo kukhona iziphuzo ezimnandi;
- notshwala.
Amavidiyo ahlobene
Mangaki ama-XE ngosuku olwa-2 isifo sikashukela nokuthi ungasibala kanjani:
Ukufingqa, singasho ukuthi ukudla okunesifo sikashukela akunakubizwa ngokuthi umkhawulo oqinile, njengoba kungabonakala ekuqaleni. Lokhu kudla kungenziwa futhi akumele kwenziwe kungasebenzeli umzimba kuphela, kodwa futhi kunambitheke kakhulu futhi kuhlukahluka!
