Ukudla kuthinta isimo somzimba kanye nenhlala-kahle yabantu abaphilile. Ezigulini ezinenkinga ye-endocrine, ubukhulu besifo nawo wonke ama-nuances enkambo yayo ahlala ancike ekunakekelweni kahle komzimba. Imenyu yabanesifo sikashukela iyingxenye ebaluleke kakhulu yokwelashwa, kungakhathalekile ukuthi hlobo luni lokugula. Kusebenzisa umsoco ofanele kunganciphisa ubungozi bezinkinga futhi kuthuthukise nesimo esigcwele sesiguli.
Ungayakha kanjani imenyu ukuze ukudla kusize ukugcina impilo enhle?
Ngoba umuntu udla, izinga le-glucose egazini lincike ngqo. Ukuhlola umthwalo we-carbohydrate yemikhiqizo yokudla, kunenkomba ekhethekile - inkomba ye-glycemic (GI). Ibonisa ukuthi uhlobo oluthile lokudla luzoshesha kanjani ukwandisa ushukela wegazi. Uma lehlisa i-GI, kulapho le nqubo iba khona ngokwengeziwe. Imikhiqizo ene-GI ephansi nephakathi kufanele ibe yisisekelo sokudla kweziguli ezinesifo sikashukela, zombili izinhlobo zokuqala nezesibili.
Ngale modi, umuntu ngeke abe nomuzwa wobunzima esiswini nokuqhakaza. Ukudla kuzongena emzimbeni cishe ngezikhathi ezithile ezifanayo, futhi ujusi wesisu uzokwazi ukukugaya ngokugcwele. Ukugxila ngokukhethekile ekukhetheni kwemenyu kufanele kunikezwe abesifazane abakhulelwe abanesifo sikashukela, ngoba izindinganiso zekhalori kanye nokubusa kokudla kuleli cala kuhlukile kancane.
Isifo sikashukela akufanele silambe kakhulu. Uma kwenzeka, lokhu kungakhombisa ukukhula kwesimo esibi - i-hypoglycemia (yehlisa izinga le-glucose egazini ngaphansi kwelejwayelekile). Ezimweni ezinjalo, isiguli sidinga isilinganiso soshukela esingahleliwe. Uma kunesidingo, ungangezelela izinga likashukela usebenzisa isangweji, uswidi noma ibha, okungukuthi, usebenzisa imithombo yama-carbohydrate asheshayo.
Imithombo engcono kakhulu yamafutha enempilo yesifo sikashukela ngamantongomane, inhlanzi ebomvu, uwoyela womnqumo, imbewu, nemifino ethile
Uma isiguli sinezifo ezingamahlalakhona zesistimu yokugaya ukudla, hhayi kuphela i-endocrinologist, kodwa futhi ne-gastroenterologist kufanele ikhethe ukudla. Ukudla okuningi okuvunyelwe sikashukela kungadliwa yiziguli ezinesifo i-gastritis, ulcer ulcer nezinye izifo zokugaya. Kepha ezinye zazo zingakhuphula ukukhiqizwa kwejusi yesisu, zibe nomphumela ololisayo kulwelwesi lwama-mucous futhi zivuse umoya. Kungakho kubalulekile ukuthi lezi ziguli zazi umbono wabachwepheshe ababili futhi zilandele izincomo zazo ezihlangene.
Umehluko ekudleni kweziguli ezinesifo sikashukela sohlobo 1 nohlobo 2
Ezigulini ezinesifo sikashukela sohlobo 1, kubalulekile ukuthi iziguli zihambisane nemigomo yokudla okulinganiselayo nokunempilo. Izincomo zingashintshwa kancane ngokuya ngezimpawu zomuntu ngamunye, ngakho i-endocrinologist kufanele ibambe iqhaza ekukhetheni kokudla. Iziguli ezinesifo sikashukela esingancikeli i-insulin zidinga ukuqapha isisindo futhi zivikele ukwanda kwazo okubukhali. Kulokhu, imenyu kufanele ilawulwe yimifino entsha nezithelo, inyama enamafutha amancane nenhlanzi, imikhiqizo yobisi enamaphesenti aphansi wokuqukethwe kwamafutha.
Ukuthola isilinganiso esifanelekile samaprotheni, amafutha nama-carbohydrate kuzo zonke iziguli kunzima. Leli nani lilodwa kumuntu ngamunye, kubalwa ngesisekelo sedatha enjalo: ukuphakama, isisindo, iminyaka, izici ze-metabolic, ukuba khona kwe-pathologies ehambisanayo. Lapho wenza imenyu yokudla kwabanesifo sikashukela, umuntu kufanele anake inani lama-carbohydrate engxenyeni yokudla ukuze akwazi ukungena kuqala ku-insulin edingekayo. Ngenxa yokwelashwa okunjalo kwezidakamizwa, isiguli singadla okuhlukahlukene kakhulu. Kubalulekile ukwazi inkomba ye-glycemic yezitsha futhi ukwazi ukubala inani elifanele le-insulin.
Ukwelashwa okuyinhloko kwesifo sikashukela sohlobo 1 kukwelapha i-insulin. Kodwa ukondliwa okufanele futhi kudlala indima enkulu ekugcineni inhlala kahle yesiguli.
Kepha, ngisho neziguli ezinesifo sikashukela sohlobo loku-1 zidinga ukukunciphisa ngokuqinile ukudla okuqukethe ushukela omningi namakhalori. Lawa ngamakhekhe, isinkwa esimhlophe, izithelo ezinenkomba ye-glycemic ephezulu, iziphuzo ezimnandi, amaswidi noshokoledi. Noma ngabe welapha i-insulin eyanele, imvamisa ayikwazi ukudliwa, njengoba ibangela ukwanda okukhulu kushukela wegazi. Abantu abanesifo sikashukela abahlushwa isifo sohlobo 2 kufanele bangabandakanywa ngokuphelele ekudleni, ngoba bakhulisa ukumelana ne-insulin kwezicubu kanye nokuphila kahle.
Imenyu yohlobo lwesifo sikashukela sohlobo 2 isuselwe ekudleni uNo 9. Iziguli kufanele zidle ukudla ngezingxenye ezincane izikhathi ezingama-5-6 ngosuku. Ukuze upheke, udinga ukunikela ukukhetha kuzinqubo ezinjengokubilisa, ukubhaka, ukuhambisa amandla.
Khipha ekudleni okudingayo lokho kudla nezitsha:
Ukudla okuvunyiwe kwesifo sikashukela sohlobo 2- ukubhema, okubabayo, okunamafutha;
- amaswidi;
- ushukela neziphuzo eziqukethe;
- amasobho acebile nomhluzi;
- imikhiqizo yobisi enamafutha;
- utshwala
Iziguli ezinesifo sikashukela sohlobo 2 akufanele zidle ingulube, inyama yedada, iwundlu ngenxa yokuqukethwe kwamafutha aphezulu. Ukuvinjelwa kwama-carbohydrate namafutha ekudleni kuyisisekelo sokudla okwelaphayo kweziguli ezinjalo. AmaSobho angalungiswa kuphela kumhluzi wesibili wenyama noma usebenzise ama-decoctions wemifino lapho elungiselela. Amaqanda enkukhu angahle abekhona etafuleni lesiguli, kepha hhayi ngaphezulu kwezikhathi ezi-3 ngesonto.
Ngenxa yokuthi ushukela wegazi ngemuva kwale mikhiqizo ukhuphuka kancane, isiguli asizwa yindlala isikhathi eside. Ngaphezu kwalokho, ukumuncwa kancane kwama-carbohydrate ayinkimbinkimbi kunomthelela omuhle kuma-pancreas, ukuvimbela ukulayisha kwawo ngokweqile.
Ngaphezu kokudla okunempilo, kuyadingeka ukuphuza inani elanele lamathafa acacile asenamanzi. Izinga lansuku zonke kufanele libalwe ngudokotela ukuze isiguli singavuvukali noma, kunalokho, ukomisa
Inyama nenhlanzi ekudleni
Inyama nenhlanzi kungumthombo wamaprotheni, ngakho-ke kumele abe khona kwimenyu yesiguli. Kepha, ukukhetha le mikhiqizo, abanesifo sikashukela kudingeka bakhumbule ngokuqukethwe kwekhalori, ukwakheka nokuqukethwe kwamafutha. Kuzo zonke izinhlobo zesifo sikashukela, inyama ebilisiwe kufanele ikhethwe. Kwenhlanzi, lo mthetho uyasebenza futhi, kepha kukhona okuhlukile - isalimoni, istrout kanye ne-salmon. Le mikhiqizo iqukethe ama-omega acid adingekayo ukuze kulondolozwe isimo esihle semithambo yegazi nenhliziyo. Izinhlanzi ezibomvu, ezidliwa ngamanani amancane, ziqinisa umzimba wesiguli, zehlise i-cholesterol futhi zisize ukuvikela ukushaya kwenhliziyo.
Ukusuka kwenyama yeziguli ezinesifo sikashukela kufanelana kangcono:
- turkey
- unogwaja
- inyama ebomvu;
- inkukhu.
Indlela ehle yokupheka yokubilisa. Ngokushintshiwe, inyama ingabhakwa, kepha awukwazi ukusebenzisa imayonnaise, amasosa enosawoti kanye nenani elikhulu lemifino noma ibhotela. Usawoti ubuye ukhawulelwe kangcono ngokufaka esikhundleni sakhe amakhambi omisiwe nezinongo zemvelo kuze kube kukhulu. Kuyinto engathandeki kakhulu ukuthi abanesifo sikashukela badle amasoseji, imikhiqizo enganqunyelwe kanye nenyama ebhemayo.
Ezidlekeni zenyama, kwesinye isikhathi iziguli zingadla ingulube yemvelo ebilisiwe nemisiko ebhakwe ngaphandle kwezithako eziyingozi.
Enye yezinhloso zokudla kwesifo sikashukela ukunciphisa inani nsuku zonke lama-carbohydrate namafutha. Kepha lokhu kusebenza kumaprotheni, ukujwayelekile kwawo kufanele kube okufanayo nakubantu abaphilile. Ngakho-ke, awudingi ukuzisika ngokwenyama nenhlanzi futhi unciphise inani lemikhiqizo engaphansi kwezindlela ezinconyiwe.
Imifino nezithelo
Imifino nezithelo kufanele zenze ukudla okuningi kweziguli. Zingadliwa zintsha, zibhakwe noma zithosiwe. Lapho ukhetha le mikhiqizo, udinga ukunaka okuqukethwe kwekhalori, ukwakheka kwamakhemikhali nenkomba ye-glycemic.
Izithelo nemifino ewusizo yabashukela:
- upelepele obomvu;
- I-Jerusalema artichoke;
- i-apula;
- iplamu;
- eliphakathi kwe;
- i-tangerine;
- izithelo zomvini
- isitshalo seqanda
- Utamatisi
- anyanisi.
Amajikijolo anjengama-cranberry, ama-lingonberry, nama-rose okhalweni alusizo koshukela. Ungenza ama-compotes, iziphuzo zezithelo kanye nama-decoctions kusuka kuwo ngaphandle kokungeza ushukela. I-Sweetener futhi kungcono ukungayifaki, ukuze kungephulwa ubunjalo bendalo. Iziphuzo ezilungiselelwe ziqeda ukoma bese zigcwalisa umzimba wesiguli obuthakathaka ngamavithamini, amaminerali nezinye izinto ezisebenzayo.
Udinga ukuyeka amakhiwane amasha futhi omisiwe, uphayinaphu, ikhabe. Lezi zithelo ziqukethe ama-carbohydrate amaningi alula ongeke alethe isiguli noma yini enhle. Amagilebhisi anenkomba ejwayelekile ye-glycemic, kepha inani lokusetshenziswa kwayo kufanele lilawulwe ngokuqinile (futhi ngohlobo 2 lwesifo sikashukela, kuyelulekwa ukulikhipha ngokuphelele kumenyu).
Cishe yonke imifino ine-GI ephansi noma ephakathi nendawo nokuqukethwe okuphansi kwekhalori. Kepha ezinye zazo kudingeka ziqaphele ngenxa yokuqukethwe kwesitashi okuphezulu. Lokhu ikakhulukazi kuthinta amazambane. Akunqatshelwe kwabanesifo sikashukela, kepha izitsha ezivela kulo mkhiqizo akufanele zinqume kwimenyu. Lapho ukhetha izinhlobonhlobo zamazambane, kungakuhle ukuthi unikeze okuthandwa ngumkhiqizo onokuqukethwe okuncane kwesitashi. Izilimo eziyizigaxa ezinjalo azigaywanga kahle, kepha ukulimala okungabangelwa ukusetshenziswa kwazo ekudleni kungaphansi.
Eminye imikhiqizo
Imikhiqizo yobisi ayenqatshelwe kwabanesifo sikashukela, kepha uma ukhetha yona kubalulekile ukukhumbula okuqukethwe okunamafutha - kufanele kube kuncane. Awukwazi ukuyidla le mikhiqizo ngezithasiselo ezimnandi nama-flavour ezithelo ekwakhiweni. Izithako ezinjalo azinanzuzo futhi zingadala ukwanda koshukela wegazi.
Lapho ukhetha isinkwa, kungcono ukunikela ngokuthandwayo emikhiqizweni evela kuzinhlamvu eziphelele noma ufulawa webanga lesi-2
Kwesinye isikhathi ungadla isinkwa esikhethekile sikashukela, esinokuqukethwe okuncishisiwe kilojoule kanye nomthwalo we-carbohydrate. Ngaphezu kwalokho, zinesisindo esikhulu kunesinkwa esivamile, ngakho nge-sandwich umuntu uthola amakhalori noshukela omncane. Awungeke udle isinkwa esimhlophe, amakhekhe amnandi, i-puff khekhe nanoma yimiphi imikhiqizo kafulawa enenkomba ye-glycemic ephezulu. Ukusetshenziswa kwemikhiqizo enjalo kuholela ezinkingeni zesifo sikashukela nokuqhubeka kwesifo.
Abantu abanesifo sikashukela kudingeka bagweme ukudla okusetshenzwe ngokudla, ukudla okungenamsoco, ukudla okubhemayo nokunosawoti kakhulu. Izitsha ezinjalo zinomthwalo obalulekile ohlelweni lokugaya ukudla futhi zilimaza ukusebenza kwamanyikwe. Njengoba kwisifo sikashukela lesi sitho sivele sisebenza ngokungajwayelekile, lokho kudla kufanele kube mnene. Ukudla ngendlela ehlelwe kahle kukuvumela ukuthi ulondoloze impilo efanelekile. Ukunciphisa i-carbohydrate namafutha kunciphisa ingozi yokuthola izinkinga ezinzima zesifo sikashukela.
Imenyu eyisampula yosuku
Ukugcina lesi sifo silawulwa, kudingeka uhlele ukudla kwansuku zonke kusengaphambili. Ekuqaleni, lokhu kungabonakala kuyinkimbinkimbi, kepha emasontweni ambalwa ukuhlela kuba umkhuba futhi kusiza ukuhlela umbuso othile wosuku. Lapho ubhala imenyu, udinga ukuqondiswa izincomo zikadokotela ngokuqukethwe kwekhalori nenani lama-carbohydrate, amafutha kanye namaprotheni ekudleni kwansuku zonke.
Imenyu eyisibonelo yesiguli sohlobo lwe-2 yesifo sikashukela ingahle ibukeke kanjena:
- ibhulakufesi - i-oatmeal, ushizi wekhotishi onamafutha amancane, itiye ngaphandle koshukela;
- isidlo sasemini - ujusi katamatisi, ama-walnuts;
- isidlo sasemini - inkukhu isobho lomhluzi, inhlanzi ebilisiwe, iphalishi le-buckwheat, eliphakathi kwe, isitshulu sesithelo;
- itiye lasemini - ushizi wekhishi kanye ne-casserole yethanga, umhluzi we-rosehip;
- isidlo sakusihlwa - isitshulu se-turkey cutlets, iqanda eli-1 elinzima elibilisiwe, itiye elingafakwanga;
- isidlo sakusihlwa - ingilazi ye-kefir ephansi.
Ukondliwa kweziguli ezinesifo sikashukela sohlobo 1 kungahlukahluka kakhulu ngenxa yokuthi zithola i-insulin. Kepha uma kwenzeka ubunzima besifo noma izikhathi zokuguquguquka okungazinzi kumazinga kashukela, kudingeka futhi ukuba banamathele ekudleni okuqinile. Imenyu yansuku zonke yesiguli ngesikhathi senhlala kahle ingaba ngale ndlela elandelayo:
- ibhulakufesi - i-cottage shizi casserole, isangweji nge ushizi nebhotela, itiye;
- ibhulakufesi lesibili - i-omelet yamaprotheni;
- isidlo sasemini - isobho le-mushroom, i-hake ebilisiwe, amazambane abunjiwe, i-apula, i-compote;
- itiye lasemini - ijeli yezithelo, amantongomane;
- isidlo sakusihlwa - iklabishi ne-cutlets yenyama, i-squash caviar, isinkwa se-rye, itiye eliluhlaza;
- isidlo sakusihlwa - ingilazi ye-yogurt yemvelo engafakiwe.
Iziguli eziningi zikuqaphelile ukuthi kulandela ukudla isidlo sikashukela, sezihlelekile kakhulu. Umbuso othile wosuku ukuvumela ukuphatha ngempumelelo isikhathi sakho samahhala. Ukudla kwabanesifo sikashukela akuyona into yesikhashana, kepha kungenye yezinto ezibalulekile zokwelapha, ngakho-ke kuyadingeka nje ukushintsha isimo sengqondo njengokudla kweziguli. Izidlo emenyu yesiguli zingaba zinambitheke futhi zibe nempilo, yize zingafaki ushukela nokunambitheka okwenziwe. Ukusetshenziswa kwamasu ahlukile we-Culinary kanye nenhlanganisela yezindlela ezingejwayelekile, ngokubheka kokuqala, imikhiqizo ingakushintsha ngokweqile ekudleni.
