Cishe ama-90% abantu abanesifo sikashukela abahlupheka ngokuqondile luhlobo lwesibili lwalesi sifo. Umzimba awukwazi ukusebenzisa kahle i-insulin evikelwe yi-pancreas, ngakho-ke izinga likashukela wegazi liyenyuka.
Uhlobo 2 sikashukela esivame kakhulu "ukukhetha" abantu abakhuluphele noma abakhuluphele, yingakho empini yokulwa nalesi sifo okokuqala sibeka i-metabolism futhi isuse amaphawundi awengeziwe ayingozi.
Ukuqala kuphi? Okokuqala, kuyadingeka ukubona ukuthi imikhiqizo eyehlisa ushukela wegazi ngohlobo 2 sikashukela imikhiqizo nje engayikhulisi. Akunakwenzeka ukwehlisa izinga le-glucose ngeqabunga le-ulethisi, kepha noma ngemuva kokudla inqwaba yalesi sitshalo, onesifo sikashukela uzoqiniseka ukuthi ushukela uzohlala uvamile. Kungakho imikhiqizo enjalo ithole idumela lokwehlisa ushukela wegazi.
Inkomba ye-Glycemic
Inkomba ye-glycemic yesifo sikashukela ifana nethebula lokuphindaphindeka lomfundi. Akunandlela ngaphandle kwakhe. Lesi yisinkomba esikuvumela ukuthi ubale ukuthi ukusetshenziswa komkhiqizo othile kuzothinta kanjani ushukela.
Kukhona njalo ukukhetha
Inkomba ye-glycemic yanoma yisiphi isithako esidlweni sikashukela akufanele idlule amayunithi angama-50. Kungale ndlela kuphela ephethwe yisifo sikashukela sohlobo lwesibili lapho umuntu onokwehlisa ushukela futhi andise isikhathi eside futhi athuthukise ikhwalithi yempilo yakhe.
Ongakufaka ekudleni
Ngakho-ke, emikhiqizweni esisiza ukuqeda ushukela ngokweqile egazini, kanye kanye nokukhuluphala ngokweqile, faka lokhu okulandelayo.
Ukudla kwasolwandle
Odokotela bazibeka endaweni yokuqala ohlwini lwemikhiqizo eyehlisa ushukela wegazi. Inkomba yabo ye-glycemic iphula amarekhodi - amayunithi ama-5 kuphela. Ushukela ngokuqinisekile awukhuphuki, noma ngabe umuntu onesifo sikashukela esivumela yena ngokwakhe ukuba anikeze ama-shrimp noma izimbaza. Imayelana nokuqukethwe okuphansi kwama-carbohydrate kubo nakwaphezulu - amaprotheni. Ukudla kwasolwandle kungukudla okungcono kakhulu kulabo abahlola ushukela kepha bafuna ukudla kube okunempilo futhi okumnandi.
Amakhowe
Ziqukethe okungenani inani lamafutha, amaprotheni nama-carbohydrate, kepha acebile ku-fiber, amavithamini kanye namaminerali. Ukuphela kwekhowe lamakhowe ukudaya kwawo okuyinkimbinkimbi ngumzimba, ikakhulukazi uma umuntu enesifo sesibindi. Ngakho-ke, kubalulekile ukugcina isilinganiso: ezigulini ezinesifo sikashukela, inani elivumelekile lingama-gramu ayi-100 ngeviki.
Amakhowe oju, ama-chanterelles nama-champignons kubhekwa njengokuwusizo kakhulu. Ungabaphekela nganoma iyiphi indlela, ngaphandle kokukhetha.
Imifino eluhlaza
U-Green uyisitabane sabanesifo sikashukela esingasiza amazinga aphansi kashukela. Yonke imifino eluhlaza iqukethe ushukela omncane. Iziguli zesifo sikashukela zingafaka ngokuphephile kwimenyu yazo:
Yini engingayidla ngesifo sikashukela sohlobo 2- isipinashi
- ukhukhamba
- isilimo esidliwayo esinamagatsha anamanzi
- noma yimiphi imifino (anyanisi kuphela eluhlaza),
- amasaladi amaqabunga,
- isitshalo seqanda
- zucchini
- i-asparagus
- ubhontshisi oluhlaza
- uphizi ongavuthiwe,
- upelepele wensimbi
- iklabishi: mhlophe, ukholifulawa, u-broccoli, ulwandle,
- iminqumo
- isithombo
- Utamatisi
Imifino emisha kufanele idliwe nsuku zonke.
Odokotela babuye beluleke ukunaka ngokukhethekile i-artichoke yaseJerusalema, ama-tubers aqukethe amavithamini, amaminerali, ama-acid acids abalulekile nenani elikhulu le-fiber. Lesi sitshalo singaba yimpendulo yombuzo wokuthi yikuphi ukudla okunciphisa ushukela wegazi, ngoba i-artichoke yaseJerusalema iqukethe i-inulin - i-analogue yemvelo ye-insulin.
Izithelo
Inkomba ye-glycemic yezithelo ezahlukahlukene isukela kumayunithi angama-25 kuye kwangama-40, okungukuthi, hhayi wonke awusizo ngokufanele ezigulini ezinesifo sikashukela. Phakathi kwalokhu okungaba futhi okufanele kube:
- izithelo
- ukwatapheya
- ama-apula (kufanele adliwe nge-peel),
- ithini lamapheya
- amabhomu
- umpe
- amapentshisi
- plums (okusha).
Izithelo zeCitrus - Iphaneli Yangempela Yesifo Sikashukela
Kumajikijolo, ama-cranberry azoba inketho engcono kakhulu, ngoba acebile ngamavithamini futhi azikho ama-carbohydrate kuwo. Ngaphezu kwalokho, ama-cranberry agcinwa kahle efrijini, ngakho-ke kungcono ukuqoqa kule berry ngangokunokwenzeka.
Inhlanzi
Kepha izinhlobo ezinamafutha aphansi kuphela. Yidla izinhlanzi okungenani izikhathi ezi-2 ngesonto. Kungcono ukuyipheka kuhhavini noma usikiwe, ngoba ngendlela ethosiwe ngeke kulethe izinzuzo ezidingekayo.
Intambo
Lesi isengezo esinamandla se-anti-glucose. Ukudla okuphezulu ku-fiber kuzonciphisa kakhulu ukumunca ushukela futhi, ngaleyo ndlela, kunciphise okuqukethwe kwawo egazini. UFibre ucebile ku:
- soya
- insimbi
- Izinkukhu zaseTurkey
- ubhontshisi
- i-oats (i-oatmeal inothile nge-fiber encibilikayo, into esemqoka ukungafaki ushukela kuyo),
- amantongomane
- imbewu yelanga
- ummbila
Imbewu yelanga ingadliwa kuze kufike kumagremu ayi-150 ngasikhathi, kepha imbewu yethanga ihlolwe kangcono ngoba yi-13.5% carbohydrate.
Izinongo nezinongo
Ziyindlela evikela kakhulu isifo sikashukela futhi zisiza ekulinganiseni inani loshukela egazini. Abaholi kwimiphumela ezuzisayo emzimbeni bafaka:
- usinamoni
- ugarlic
- lwesinaphi
- ginger
- noma yimiphi imifino
- ukuluma.
Izivuseleli ze-pancreatic ezinhle kakhulu
Zonke lezi zinto zokudla ezinomsoco zivusa ama-pancreas futhi zikhiphe i-insulin.
Inyama
Inyama edliwayo ayikhuphi amazinga kashukela futhi iqukethe inani elikhulu lamaprotheni abalulekile. Ngokwemvelo, udinga ukukhetha izinhlobo ezinamafutha amancane kuphela:
- inkukhu (ibele),
- turkey
- unogwaja
- i-veal
- inyama yenkomo.
I-Soybean
Ukudla okune-carb ephansi kuvumela ukuthi ukudla kwe-soya kufakwe ekudleni, kepha inani labo kufanele lilinganiselwe.
Ushizi weTofu ungaba i-analogue yokudla kwasolwandle nenyama. Inenkomba efanayo ye-glycemic njengamakhowe, kodwa inokuqukethwe okuphezulu kwamaphrotheni okugaya ukudla, i-calcium namavithamini wamaqembu B no-E. Ubisi lwe-Soy lungafakwa kwiziphuzo (uma kungezwa isiphuzo esishisa kakhulu, lungabhidliza).
Imikhiqizo yobisi
Ngenxa yokuqukethwe kwe-lactose (ushukela wobisi) obisini, ngokushesha kuphakamisa amazinga kashukela. Izinhlobo zobisi ezisetshenzisiwe noma eziyimpuphu nazo zivinjelwa kangcono - zinamazinga aphezulu e-lactose.
Ikhofi kufanele ixwaye ushukela, hhayi ukhilimu wemvelo
Ukhilimu wemvelo nemikhiqizo yobisi kuyasiza. I-Cream ingakhanyisa ikhofi noma itiye, futhi ihlanzekile kakhulu kunobisi olujwayelekile. Ushizi (ngaphandle kweFeta), ibhotela, iyogathi eyenziwe ngobisi lonke futhi ngaphandle koshukela, ushizi we-cottage (ngesilinganiso sezipuni eziyi-1-2 zokudla, kungcono ngabo ukuthola amasaladi) kufanelekile ekudleni okuphansi kwe-carb.
Izingubo eziwusizo zesaladi
Esikhundleni samosi aphezulu namakhalori kanye nemayonnaise, kungcono ukusebenzisa i-canola, i-olive noma i-flaxseed.
Amafutha e-Flaxseed angumkhiqizo okhethekile, obalulekile osiza amazinga aphansi kashukela. Ngaphezu kwalokho, kuyindawo yokugcina inani elikhulu lezinto ezilandelwayo (phosphorus, thiamine, magnesium, ithusi, i-manganese) kanye ne-omega-3 fatty acids. Imbewu yefilakisi nayo izonciphisa ushukela ngokushesha.
Ukugqoka isaladi yezithelo zemvelo nge yoghur engenashukela kuphelele ngamasaladi ezithelo.
Izincomo
Esikhathini esiningi, abantu abanesifo sikashukela sohlobo 2 futhi bathola ukuthi yikuphi ukudla okunciphisa ingozi yokudla ushukela bayaqonda ukuthi ngaphambili badla okungalungile ngokuphelele futhi empeleni baletha imizimba yabo esimweni sokungakwazi ukumunca ushukela kahle.
Ukukhuluphala ngokweqile kuzoqala ukuhamba ngemuva kwezinsuku ezimbalwa zokudla okunconyiwe.
Ezinsukwini ezi-3 ngemuva kokushintshela ekudleni okune-carb ephansi, onesifo sikashukela unomuzwa wokuthi impilo yakhe iba ngcono. Imitha izokuqinisekisa lokhu.
Into yokuqala okufanele uyikhumbule ukuthi konke ukudla okudliwayo ngamanani angenamkhawulo kukhuphula ushukela. Okusho ukuthi, ukudla ngokweqile ngisho nemikhiqizo evunyelwe akwamukeleki, ngoba akukuvumeli ukulawula izinga le-glucose egazini. Ngakho-ke, kubalulekile ukufunda ukuthi ungabhekana kanjani nokulutha kokudla. Isifo sikashukela kuzodingeka sikhawulele izingxenye futhi sinamathele ekudleni. Ngemuva kwesikhathi esithile, indlela yokuphila enjalo izoba umkhuba futhi ilethe imiphumela emihle ebonakalayo.
Isifo sikashukela, ungadla okuhlukahlukene kakhulu. Into esemqoka ukungabi lazy ukupheka nokubheka inkomba ye-glycemic yemikhiqizo edliwayo ngokusho kwetafula elikhethekile. Akufanele idlule amayunithi angama-50.
Ekuseni, kunconywa ukuthi udle ukudla okunenkomba ebangeni lamayunithi angama-35 kuye kwangama-50. Kusihlwa, i-metabolism iyancipha, ngakho-ke kunengozi yokuthi izitsha ezivela kulemikhiqizo ziphenduke amakhilogremu angadingekile.
Iphorridge kumele ilungiselelwe kuphela kusuka okusanhlamvu okuphelele.
Kubalulekile ukudla okuluhlaza wezithelo - kuphela ngale ndlela i-fiber ezonciphisa inqubo yokufakwa ushukela egazini. Okufanayo kuhamba ngemifino.
Ukudla okunesitashi kuhlanganiswa kangcono nalezo ezinamanani aphezulu we-fiber.
Konke ukudla okudliwayo kufanele kuhlafunwe ngokucophelela.
Kufanele ulawule inani lamakhalori aqediwe. Kwabesifazane, inkomba efanelekile ingu-1200 Kcal ngosuku, kwabesilisa - 1500 Kcal. Ukwehla kwalezi zindinganiso kungakuthinta kabi inhlala-kahle, ngoba umzimba uzozwa ukushoda kwamavithamini kanye namaminerali.
Ukusetshenziswa kwemikhiqizo enciphisa ushukela wegazi ohlotsheni 2 sikashukela, noma kunalokho, akukukhulisi, kuyisimo esidingekayo senhlala-kahle yomuntu ophethwe yilesi sifo futhi okhuluphele ngokweqile. Ukudla ngendlela efanele kungasebenza izimangaliso, njengoba kufakazelwa izigidi zabantu emhlabeni jikelele. Ngokushesha lapho umuntu onesifo sikashukela ekuqonda lokhu, maningi amathuba okuba aphile impilo ende. Ngakho-ke, udinga ukuqala ukudla manje.
