Thayipha ukudla kweshukela kababili

Isifo sikashukela sohlobo 2 singenye yalezo zifo ezingalawulwa ngokunciphisa isisindo somzimba nokulandela ukudla okunempilo. Njengomthetho, lezi zindlela zokusiza nokuzivocavoca okulinganiselayo zivumela iziguli ukuba zenze ngaphandle kokuthatha umuthi. Amaphilisi okunciphisa ushukela noma i-insulin abekelwe lezi ziguli kuphela uma izinketho zokwelapha ezingezona izidakamizwa zingalethi umphumela obonakalayo. Abantu abakhuluphele ngokweqile badinga ukulandela imigomo yokudla yokunciphisa umzimba ngesifo sikashukela sohlobo 2, ngoba isisindo somzimba esibi ngokweqile sibeka inkambo yesifo futhi sikhulisa ubungozi bezinkinga.

Kungani kufanele ngehlise isisindo?

Isisindo esikhulu somzimba siyithinta kabi inhlala-kahle yomuntu ophilile. Isifo sikashukela, ukukhuluphala kwamafutha omzimba kuyingozi ngisho nangokwengeziwe, ngoba zidala izinkinga zokuzwa kwezicubu kwe-insulin. Indlela yokuthuthukisa uhlobo lwesifo sikashukela sohlobo 2, njengomthetho, isuselwa kumcimbi wokumelana ne-insulin. Lesi yisimo lapho ukuncipha kokuzwela kwezicubu zomzimba ku-insulin kuncipha. I-glucose ayikwazi ukungena kumaseli endaweni efanele, futhi ipancreas isebenza ukugqoka ukunxenxa lesi simo.

Lokhu kuzwela kungathuthukiswa ngokunciphisa isisindo. Ukulahlekelwa isisindo ngokwako, vele, akuhlisi ngaso sonke isikhathi isiguli sezinkinga ze-endocrine, kepha kuthuthukisa kakhulu isimo sazo zonke izinhlelo ezibalulekile nezitho zomzimba. Ukukhuluphala futhi kuyingozi ngoba kwandisa ingozi yokuba nezifo zesistimu yezinhliziyo, isifo sokuqina kwemithambo yegazi kanye ne-angiopathies yendawo eyahlukahlukene (izinkinga zemithambo yegazi emincane).

Ngokuncipha kwesisindo emzimbeni wesifo sikashukela, lezo zinguquko ezinhle ziyabonakala:

• kukhona ukwehla koshukela wegazi;
• umfutho wegazi wejwayelekile;
• ukuphefumula komoya kuyadlula;
• ukudumba kuyancipha;
• cholesterol yegazi iyancishiswa.

Ukulwa namakhilogremu angeziwe kwabanesifo sikashukela kungenzeka kuphela ngaphansi kokuqondisa udokotela. Ukudla okwedlulele nendlala akwamukeleki kubo. Izinyathelo ezinjalo zokuphelelwa yithemba zingaholela emiphumeleni yezempilo engenakulungiswa, ngakho-ke kungcono ukunciphisa umzimba kancane kancane futhi kahle.

Ukwehla kwesisindo kunciphisa imiphumela emibi yezingcindezi zokucindezela. Ngokuncipha kwesisindo, imizwa yomuntu yathuthuka kancane, bese kuthi ngokuhamba kwesikhathi, abe ezolile futhi abe nokulinganisela

Imiphi imikhiqizo okufanele inake emenyu?

Isisekelo semenyu yesifo sikashukela esifuna ukunciphisa umzimba kufanele sibe imifino enempilo, izithelo nosanhlamvu. Lapho ukhetha imikhiqizo, udinga ukunaka okuqukethwe kwawo kilojoule kanye ne-glycemic index (GI). Le nkomba ikhombisa ukuthi maduze nje ngemuva kokuthatha umkhiqizo othile egazini kuzoba nokwanda ushukela. Ku-mellitus yesifo sikashukela, zonke iziguli zivunyelwe ukudla izitsha ezinenkomba ye-glycemic ephansi noma ephakathi. Bonke abantu abanesifo sikashukela kufanele balahlwe ekudleni abane-GI ephezulu (noma ngabe abanazo izinkinga zokukhuluphala ngokweqile).

Imenyu yohlobo lwesifo sikashukela sesi-2

Kungcono ukuthi abantu abakhuluphele bafake ukudla okwehlisa i-cholesterol kumenyu. Lokhu kufaka i-garlic, obomvu bell pepper, iklabishi, beet kanye amawolintshi. Cishe yonke imifino ine-GI ephansi noma ephakathi, ngakho-ke kufanele inikeze amandla ekudleni kweziguli ezifuna ukunciphisa umzimba. Ukuphela kwento okudingeka uzibeke umkhawulo kuyo kancane ukusetshenziswa kwamazambane, ngoba kungenye yemifino enekhalori ephezulu kakhulu futhi iqukethe isitashi esiningi.

I-Celery kanye nama-greens (i-parsley, i-dill, u-anyanisi oluhlaza) anokwakheka kwamakhemikhali okucebile futhi ngasikhathi sinye aphansi kumakhalori. Bangangezwa kusaladi yemifino, amasobho nezitsha zenyama. Le mikhiqizo ihlanza izindonga zemithambo yegazi kusuka kumadiphozithi amafutha bese igcwala umzimba ngamavithamini adingekayo empilweni ejwayelekile.

Inyama enamafutha aphansi noma izinkukhu yimithombo ebalulekile yamaprotheni. Awukwazi ukwenqaba, ngoba lokhu kungaholela ekwandeni kwezinkinga ze-metabolic. Izinhlobo ezinhle zenyama yi-turkey, inkukhu, unogwaja ne-veal. Zingaphekwa noma zibhakwe, zahlanzwa ngaphambilini ngamafilimu anamakha. Usawoti ubekwa esikhundleni esihle ngamakhambi wemvelo wekhambi, futhi lapho upheka inyama ukuthuthukisa ukunambitheka, ungangeza i-parsley ne-celery emanzini.

Ulwandle olunamafutha asezingeni eliphansi nezinhlanzi zasemfuleni inketho enhle yokudlela okulula kodwa okwanelisayo. Ingahlanganiswa nemifino ekhanyayo ebilisiwe noma ebhakwe, kepha ayithandeki ekudleni okukodwa ngephalishi noma ngamazambane. Kungcono ukudoba izinhlanzi, ngoba kule ndaba inani eliphezulu lezinto zokulandela umkhondo kanye namavithamini agcinwe kuwo.

Ukudla okulula kufakwa ku-contraindication kuzo zonke izifo sikashukela. Ukusetshenziswa kwabo akugcini nje ngokwandisa ubungozi bokukhuluphala, kepha futhi kuvusa ukuvela kwe-edema nezinkinga ngegayfu lokugaya ukudla

Ukudla Okuvinjelwe

Njengoba uhlobo lwe-2 yesifo sikashukela luzimele-ngokuzimela kwe-insulin, ukondliwa kweziguli ngale ndlela kufanele kube okuqinile futhi okudla. Ngokwezigaba ngokweqile abakwazi ukudla ushukela, amaswidi namanye amaswidi enekhalori ephezulu anama-carbohydrate amaningi alula ekwakhiweni. Lokhu kudla kwandisa umthwalo kumanyikwe futhi kuyayiqeda. Kusukela ekusetshenzisweni kwamaswidi, izinkinga ngamaseli we-beta yalesi sitho zingenzeka ngisho nalezo zinhlobo zesifo sikashukela sohlobo 2 lapho ekuqaleni zazisebenza ngokujwayelekile. Ngenxa yalokhu, ezimweni ezinzima zesifo, isiguli singadinga imijovo ye-insulin futhi siphuze neminye imishanguzo yokusekela.

Ngaphezu kwalokho, ukudla okunenkomba ye-glycemic ephezulu kubangela ukwanda okusheshayo koshukela wegazi. Ngenxa yalokhu, imithambo yegazi iba brittle xaxa, negazi - i-viscous xaxa. Ukuvalwa kwemikhumbi emincane kuholela ekuthuthukiseni ukuphazamiseka kokujikeleza kwezitho ezibalulekile namaphethelo aphansi. Ezigulini ezinama-pathologies anjalo, ingozi yokuba nezinkinga ezimbi zesifo sikashukela i-mellitus (isifo sikashukela sonyawo, isifo senhliziyo) yanda kakhulu.

Ngaphezu kwamaswidi, ekudleni okudingayo ungafaki ukudla okunjalo:

• ukudla okunamafutha nokuthosiwe;
• amasoseji;
• imikhiqizo enenombolo enkulu yokugcina kanye nokunambitheka;
• isinkwa esimhlophe nemikhiqizo kafulawa.

Yini indlela engcono yokupheka ukudla?

Iziguli ezinesifo sikashukela sohlobo 2 nesikhuluphele zingcono uma zikhetha izindlela zokupheka ezinomusa:

• ukubhaka;
• ukupheka;
• ukushaya;
• ukuqeda.

Ehlelweni lokulungisa izitsha zenyama nezemifino, kungakuhle ukuthi ungeze uwoyela omncane ngangokunokwenzeka, futhi uma kungenzeka, kungcono ukukwenza ngaphandle kwawo. Uma umuthi ungakwazi ukwenza ngaphandle kwamafutha, udinga ukukhetha uwoyela wemifino onempilo (umnqumo, ummbila). Imikhiqizo yezilwane iButter neminye efana nalezi ziyancishiswa ngokufisa.

Amafutha e-Olive ayiqukethe igramu eyodwa ye-cholesterol, futhi ngamanani alinganisayo, ukusetshenziswa kwawo kusiza kuphela umzimba onesifo sikashukela esibuthakathaka.

Kungcono ukudla imifino nezithelo ezintsha, ngoba ngesikhathi sokupheka nokudla, ezinye izakhi zomzimba kanye ne-fiber ziyalahleka. Le mikhiqizo isiza ukuthuthukisa ukusebenza kohlelo lokugaya ukudla, ngakho-ke iyasiza ekuhlanzeni umzimba wobuthi nezinhlanganisela zokuphetha ze-metabolic. Ukudla imifino ethosiwe kwabanesifo sikashukela abanamathela ezimisweni zokudla ukuze unciphise isisindo kuyinto engathandeki.

Imigomo Yokudla Okuphephile Kokwehlisa Isisindo

Unganciphisa kanjani isisindo sikashukela wohlobo 2, kuyilapho ungalahli ingxenye yezempilo yakho ngamaphawundi angeziwe? Ngaphezu kokupheka okufanele, kubalulekile ukunamathela ezimisweni eziningana zokudla okunempilo. Awukwazi ukusika ngokushesha kakhulu inani lokudla le-khalori ephelele, lokhu kufanele kwenzeke kancane kancane. Udokotela kuphela ongabala inani lezakhi zomzimba ezidingekayo ngosuku, ngoba kucatshangelwa umzimba womuntu ogulayo, ubukhulu besifo sikashukela kanye nokuba khona kwezifo ezihambisanayo.

Ukwazi isimo sakhe sansuku zonke, umuntu onesifo sikashukela angakwazi ukubala imenyu yakhe izinsuku ezimbalwa ngaphambi kwesikhathi. Lokhu kulungele ikakhulukazi labo bantu abaqala ukwehlisa isisindo, ngakho-ke, kuzoba lula futhi kusheshe kubo ukuzulazula kwenani lokudla kwezitsha. Ngaphezu kokudla, kubalulekile ukuphuza amanzi ahlanzekile angenawo amakhabhoni, asheshisa imetabolism futhi ahlanze umzimba.

Akwanele nje ukwehlisa isisindo sikashukela, kubalulekile ukugcina isisindo esijwayelekile impilo yonke. Ukulungiswa kwemikhuba yokudla okungalungile kanye nokuzivocavoca okukhanyayo, Yebo, kusiza kulokhu, kepha okokuqala, udinga ukuqeqesha amandla akho nokukhumbula inkuthazo. Ukwehla kwesisindo kweziguli ezinje akuyona nje indlela yokuthuthukisa ukubukeka komzimba, kodwa futhi nethuba elihle lokulonda impilo iminyaka eminingi.

Izici zokudla zama-hypertensives

Umfutho wegazi ophakeme ungumngane ongathandeki wesifo sikashukela. Iziguli ezinje zivame ukuba nesisindo ngokweqile, okungezelela ukuthi ukucindezela okukhulu kwehla futhi kudale umthwalo osenhliziyweni, amalunga. Ngohlobo 2 lwesifo sikashukela kanye nomfutho wegazi ophakeme, izimiso zokudla zihlala zinjalo, kepha ezinye izingqondo zengezwa kuzo.

Kubalulekile ezigulini ezinengcindezi ephezulu hhayi ukuthi zilinganisele inani likasawoti emikhiqizweni, kodwa uma kungenzeka zingenise ezinye izinongo.

Kuliqiniso, usawoti uqukethe amaminerali azuzisayo, kepha angatholakala ngobuningi obanele bokunye ukudla okunempilo. Ngaphezu kwalokho, izazi zokudla kwezempilo zifakazele ukuthi umuntu udla ukudla okungafakwanga ngokushesha okukhulu, okuthinta kahle amandla okunciphisa isisindo sikashukela. Ngokuhamba kwesikhathi, lapho amanani wesisindo somzimba nengcindezi yegazi engena emikhawulweni eyamukelekayo, kuzokwazi ukwengeza usawoti ekudleni, kepha esigabeni sokulahlekelwa isisindo ngeziguli ezinomfutho ongcono kungcono ukulahla lokhu.

Esikhundleni sikasawoti, ungangeza amakhambi amasha, ujusi kalamula kanye namakhambi omisiwe ukuze uthuthukise ukunambitheka kwezitsha.

Njengesoso esiphundu futhi esinempilo, ungalungisa i-puree yemifino kusuka kumatamatisi, ujinja kanye nama-beet. I-yogurt yamaGreek enamafutha aphansi ngegalikhi iyindlela enhle enhle enempilo kumayonesi angenampilo. Ukuhlanganisa imikhiqizo engajwayelekile, ungathola izinhlanganisela zokunambitheka ezithokozisayo futhi uguqule nokudla kwansuku zonke.

Isikhathi sekhefu sendlala sabanesifo sikashukela abahlushwa umfutho wegazi ophakeme si-contraindication. Ngokuphazamiseka kwe-carbohydrate metabolism, umuzwa wokulamba kanzima ukhombisa i-hypoglycemia. Lesi yisimo esiyingozi lapho ushukela wegazi uphonsa khona okwejwayelekile futhi inhliziyo, ubuchopho nemithambo yegazi kuqale ukuhlupheka.

Ukudla okune-fractional, okunconywayo kubo bonke abanesifo sikashukela ngaphandle kokukhetha, nakho kuyasiza ezigulini ezinomfutho wegazi ophezulu. Ikuvumela ukuthi ulondoloze umuzwa wokugcwala futhi unikeza umzimba amandla adingekayo usuku lonke.

Imenyu eyisampula

Ukwenza imenyu izinsuku ezimbalwa ngaphambi kwesikhathi kusiza ukubala kahle inani elidingekayo lama-carbohydrate namakhalori ekudleni. Kubalulekile ukuthi yonke imiquza (ngisho nezincane) ibhekwe. Imenyu yokudla eyisibonelo ingabukeka kanjena:

• ibhulakufesi: i-oat noma i-porridge kakolweni emanzini, ushizi onzima, itiye elingafakiwe;
• isidlo sasemini: i-apula noma i-orange;
• isidlo sasemini: isobho yenkukhu ekhanyayo, inhlanzi ebilisiwe, iphalishi le-buckwheat, isaladi yemifino entsha, i-compote;
• isidlo sasemini: iyogathi engafakiwe yokuqukethwe okunamafutha amancane nezithelo;
• isidlo sakusihlwa: imifino entshontshiwe, ibele yenkukhu ebilisiwe;
• isidlo sesibili: ingilazi ye-kefir engenamafutha.

Imenyu akufanele iphindwe nsuku zonke, lapho uyiqamba, into esemqoka okufanele icatshangelwe inani lamakhalori nesilinganiso samaprotheni, amafutha kanye ne-carbohydrate. Kungcono ukupheka ukudla ekhaya, ngoba kunzima ukuthola ukuthi yikuphi okuqukethwe kwe-GI kanye nekhalori yezitsha ezilungiselelwe kumakhekhe noma izivakashi. Lapho kukhona ama-pathologies ahambisanayo wesistimu yokugaya ukudla, ukudla kwesiguli kufanele kugunyazwe hhayi kuphela yi-endocrinologist, kodwa futhi nodokotela oyi-gastroenterologist. Ukudla okuvunyelwe kwesifo sikashukela sohlobo 2 kuvunyelwe ku-gastritis kanye ne-colitis ene-acidity ephezulu. Isibonelo, lokhu kufaka ujusi wamatamatisi, ugalikhi, utamatisi omusha namakhowe.

Ukuze ususe isisindo ngokweqile, udinga ukulawula ubungako kanye nekhwalithi yokudla okudliwayo, futhi futhi ungakhohlwa ngomsebenzi womzimba. Ukuzivocavoca okulula kufanele kube umkhuba, akusizi kuphela ukwehlisa isisindo, kodwa futhi kuvimbela ukuqina emithanjeni yegazi. Ukulahlekelwa isisindo sikashukela, vele, kunzima kakhulu ngenxa yokuphazamiseka kwe-metabolic. Kepha ngendlela enekhono, lokhu kungenzeka. Ukunciphisa umzimba ngokomzimba cishe kubaluleke njengokunciphisa ushukela wegazi. Ngokulawula le mikhakha ebalulekile, unganciphisa ubungozi bokuthola izinkinga ezinkulu zesifo sikashukela futhi uqhubeke uzizwa umuhle iminyaka eminingi.