Ukudla okunesifo sikashukela kudlala indima edlula ukwelashwa ngezidakamizwa. Ngenkambo emnene yohlobo lwesibili lwalesi sifo, ukulungiswa kokudla kungasiza ekugcineni izinga elijwayelekile likashukela wegazi noma ngaphandle kokudla amaphilisi. Ngokuthola isifo sikashukela esincike ku-insulin, ukudla, akubeki esikhundleni se-insulin, kodwa futhi kuyadingeka empilweni evamile yesiguli kanye nokuvinjwa kwezinkinga.
Umnyombo wohlelo
Lolu hlobo lokudla kwezokwelapha luhlose ukulungisa isisindo somzimba futhi ngasikhathi sinye sigcwalise umzimba ngamavithamini namaminerali awusizo. Ngokudla lokhu, ungalwa ngempumelelo nomfutho wegazi ophakeme kanye ne-cholesterol ephezulu. U-Elena Malysheva weluleka ukuthi adle zonke izitsha ngengxenyenamba, okungukuthi, ezingxenyeni ezincane usuku lonke, ukuze ukudla kuthakwe kangcono futhi akukho umthwalo ngokweqile kumanyikwe.
Ukudla kwansuku zonke kwehlukaniswe kangcono ekudleni okungama-5-6. Lokhu kuzogwema ikhefu isikhathi eside phakathi kokudla kanye nokwehla okukhulu ushukela wegazi. Ngaphezu kwalokho, umuzwa wokulamba ngezikhathi ezinjalo ezimfushane awunaso isikhathi sokudlala kakhulu, futhi, ngenxa yalokho, asikho isilingo sokudla ngaphezu kokufanele.
Noma ngabe uluhlobo luni lwesifo sikashukela, kungcono ukungadli ukudla okunekhalori ephezulu yeziguli. Noma kubalwa kahle inkomba ye-glycemic kanye nenani lokudla, izitsha ezinjalo zinomthwalo onamandla ezithweni zokugaya kanye namanyikwe, esivele sibuthakathaka ushukela. Ukudla kilojoule ophansi kulula ukukugaya futhi kusiza ukwehlisa isisindo ngaphandle kokulahlekelwa izingxenye ezibalulekile zokudla ezisebenzayo.
Ngaphezu kwalokho, kubalulekile ukuthi iziguli ezinesifo sikashukela sohlobo 2 zinamathele kule mithetho:
- khawulela usawoti kanye nezinongo ekudleni;
- khipha izitsha ezinamafutha;
- Musa ukweqa ukudla kwasekuseni, isidlo sasemini kanye nesidlo sakusihlwa;
- yidla ukudla okunempilo nokunempilo.
Lapho ufaka umkhiqizo ongajwayelekile noma omusha ekudleni, kungakuhle ukuthi ubheke ukusebenza komzimba nge-glucometer. Uma ushukela wegazi ugcinwa ngaphakathi kwemikhawulo ejwayelekile, khona-ke lolu hlobo lokudla lungangena ngokuphephile kwimenyu yansuku zonke.
Amaswidi athathelwa indawo kangcono amajikijolo anempilo nezithelo. Anelisa isifiso sokudla okuthile “okumnandi” futhi ngasikhathi sinye angalimazi umzimba
Ukudla kwasekuseni, isidlo sasemini kanye nesidlo sakusihlwa
Ukudla kwasekuseni kokuqala ngokuya ngemigomo yokudla kweMalysheva akufanele kuqale ngaphambi kuka-8 ekuseni. Lesi isikhathi esihle kakhulu lapho umzimba usuvele usubunjiwe futhi uvame ukumunca izakhamzimba. Njengezitsha zasekuseni, kungcono ukunikela ngokuthandwayo kumaphherishi abiliswe emanzini. Faka ushukela, ubisi noma i-sweetener kubo akunconywa.
Ama-cereals aqukethe ama-carbohydrate aphambili anikeza umuzwa wokugcwala isikhathi eside futhi awubangeli ushintsho olungazelelwe kushukela wegazi. Izithelo ezingafakiwe noma i-toast encane yesinkwa esiphelele sokusanhlamvu, ucezu lukashizi onamafutha aphansi kungaba ukwengeza okusanhlamvu.
Yikuphi ukudla okungadliwe ngesifo sikashukela sohlobo 2Isidlo sasemini isikhathi sokulunywa okulula. Ingilazi ye-kefir ephansi noma i-pearl ilungele le njongo. Ezinye izindlela zingaba ingilazi yejusi yetamatisi, i-orange noma i-apula. Ukudla ukudla okuqukethe amafutha ngalesi sikhathi sosuku kuyinto engathandeki. Ngakho-ke, amaqanda, amantongomane noshizi akulungele abantu abalandela ukudla kweMalysheva kwesifo sikashukela.
Kwisidlo sasemini, abanesifo sikashukela badinga ukudla ukudla okunempilo kakhulu. Imenyu kumele ibe nemifino. Lokhu kungaba isaladi le-beet kanye nezaqathi, ukhukhamba omusha notamatisi, isitshalo seqanda esosiwe (ngaphandle kwebhotela) noma i-sauerkraut. Njengesitsha esikhulu, inkukhu ebilisiwe noma inyama ye-turkey nengxenye encane yesitsha eseceleni (i-buckwheat porridge, irayisi elinsundu) ilungile. Ukusuka eziphuzweni ngesikhathi sasemini ungasebenzisa i-compote engafakiwe, ephekiwe kusuka ezitsheni ezomile noma iziphuzo zezithelo ezivela kuma-currants, ama-cranberries, ama-blueberries.
Ngesikhathi sokudla okuntela ntambama, ungakwazi ukudla amantongomane nezithelo ezimbalwa. Kungaba ama-cashews, ama-alimondi, ama-walnuts namantongomane waseBrazil, i-hazel. Kufanele zibe luhlaza, iziguli azikwazi ukudla amantongomane athosiwe ngisho nangamanani amancane.
Ukuphuza isidlo sakusihlwa kungcono hhayi ngekhofi noma ngetiye (ngoba aqukethe i-caffeine), kodwa ngesiphuzo se-compote noma sezithelo
Ngokudla kwakusihlwa, kungcono ukudla ukudla okunempilo, kepha ngesikhathi esifanayo kulula ukugaya ukudla. Kungaba isobho lesokhilimu elenziwe ngethanga noma uphizi, inkukhu ebilisiwe ngamakhambi weProvencal ne-buckwheat, cutlets fish yenhlanzi, njll. Iklabishi eligxishwe ngokugcwaliswa kwemifino noma inyama yenkukhu eyengeziwe futhi inketho enhle yokudlela okuphelele okungabangeli usizi esiswini.
Ngaphambi kokulala, abanesifo sikashukela badinga ukuphuza ingilazi ye-kefir enamafutha amancane noma ubisi olubilisiwe olubilisiwe. Abantu abakwazi ukulala benomuzwa wokulamba okukhulu, ngakho-ke kungakuhle ukuphuza iziphuzo zobisi olunoshukela cishe amahora amabili ngaphambi kokulala.
Imikhiqizo Evinjelwe
Ukugcina ukudla kubalulekile ukwazi ngokudla okungafuneki okudinga ukuqedwa ngokuphelele ekudleni. Lokhu kufaka phakathi:
- imikhiqizo eseqedile;
- i-ketchup, imayonnaise nezinye amasoso wesitolo;
- ngabhema inyama namasoseji;
- ushukela, amaswidi, ushokoledi;
- imikhiqizo kafulawa omnandi, amakhukhi;
- inhlanzi ekheniwe nenyama.
Ngaphambi kokushintshela ekudleni ngokuya ngemigomo yokudla kweMalysheva yesifo sikashukela, isiguli sidinga ukubonana nodokotela we-endocrinologist. Kwezinye izimo, kungahle kube kuphikisiwe, ngakho-ke awunakuguqula imenyu enconywe udokotela ngokwakho. Ngaphezu kokudla ukuze ulondoloze impilo efanelekile, udinga ukuzibandakanya njalo emfundweni ekhanyayo yomzimba nokuhamba nsuku zonke emoyeni omusha.
