Amaresiphi ohlobo 2 lwesifo sikashukela

Ezigulini ezinesifo se-endocrine esingamahlalakhona, ukudla kuyingxenye ebalulekile yokwelashwa. Amaresiphi wesifo sikashukela sohlobo 2 anesici esiyingqayizivele - ukudla okusetshenziselwa iresiphi ekuphekeni, ukubuyisela umzimba ophazamisekile wama-carbohydrate namafutha. Ukondliwa kwabantu kungafani kanjani ekwelashweni kwe-insulin kwehlukile kwezinye izindlela zokudla? Ungakwenza kanjani, ngaphandle kwemikhawulo ekukhetheni imikhiqizo enconywe ngabathengi be-endocrinologists, ukulungisa ukudla okumnandi?

Ukudla Okondlayo kweziguli ezinesifo sikashukela sohlobo 2

Inkinga enkulu yabantu abanesifo sikashukela abahlushwa uhlobo lwesibili lwesifo ukukhuluphala. Ukudla okwelaphayo kuhloswe ngakho ukulwa nesisindo ngokweqile kwesiguli. Izicubu ze-Adipose zidinga umthamo owengeziwe we-insulin. Kukhona umbuthano onobungozi, ama-hormone amaningi, kulanda kakhulu inani lamaseli wamafutha. Lesi sifo sikhula ngokushesha okukhulu kusuka ekukhipheni okusebenzayo kwe-insulin. Ngaphandle kwalokho, ukusebenza okubuthakathaka kwamanyikwe, kuqhutshwa umthwalo, kuyeka ngokuphelele. Ngakho-ke umuntu uphenduka isiguli esincike ku-insulin.

Ama-diabetes amaningi avinjelwe ekulahlekelweni yisisindo futhi alondoloze izinga elizinzile loshukela wegazi, izinganekwane ezikhona ngokudla:

• Izithelo zifaka isandla ekwehliseni isisindo. Kubantu abanesisindo esandayo somzimba kanye nokulimala komzimba, inani lamakhalori engxenyeni elisetshenzisiwe libaluleke kakhulu. Umbuzo wokuqala uthi: kungakanani umkhiqizo okufanele udliwe? Ukwedla ingozi kuyingozi kwezondlamzimba. Esimweni sesibili kunesici: kuyini lapho? Konke kuqoqwa kusuka kunoma yikuphi ukudla okuphezulu kwekhalori, noma ngabe amawolintshi noma amakhekhe.
• Ukudla okusetshenziswa ekuphekeni kweziguli zokuncipha kwesisindo ezinesifo sikashukela sohlobo 2 kufanele kuqiniswe. Amavithamini awusizo futhi ayadingeka ekudleni okunempilo, iqhaza kumetabolism yomzimba, kepha musa ukufaka isandla ngokuqondile ekunciphiseni isisindo.
• Ukudla okuluhlaza kokudla kuyisinyathelo esiya ebunyeni. Kunemikhiqizo engadli eluhlaza (ubhontshisi, isitshalo seqanda), iphathwa ngokushisa okushisa. Ngemuva kwalokho bagayeka kalula nangomzimba ngokugcwele. Ukudla okuluhlaza kungakusizi ukuqeda amaphawundi angeziwe, kepha, okuphambene nalokho, uthole okungenani i-gastritis.
• Amazambane afakwe kancane akhuphula amazinga kashukela wegazi. Isitashi se-carbohydrate asishiyi imifino lapho ifakwe emanzini. Kungcono ukudla amazambane abilisiwe, ngoba okuthosiwe kunoma yiliphi i-oyela kufaka amakhalori esitsheni.
• Utshwala bukhulisa isenzo se-insulin. Ngemuva kokuphuza isiphuzo esinezidakamizwa, izinga likashukela liyakhuphuka, bese (ngemuva kwamahora ambalwa) lehle kakhulu, okungaholela ku-hypoglycemia ne-coma. Okuqukethwe ushukela ewayinini (ubhiya, i-champagne) kungaphezulu kwe-5%, okuyingozi kwabanesifo sikashukela. Ama-molecule wekhabhoni dioksiyini esiphuzweni aletha ngokushesha ushukela kuwo wonke amaseli ezitho zomzimba. Utshwala bukhulisa iphango, okunomthelela ekuzuzeni isisindo.

Ngakho-ke ama-carbohydrate ahlukahlukene namaprotheni

Iziguli ezinesifo sikashukela sohlobo 2, zisebenzisa inani elilinganayo lamaprotheni njengabantu abaphilile. Amafutha akhishwe ngokuphelele ekudleni noma asetshenziswa ngenani elilinganiselwe. Iziguli zikhonjiswa imikhiqizo ye-carbohydrate engalikhulisi ngokumangazayo ushukela wegazi. Ama-carbohydrate anjalo abizwa kancane noma ayinkimbinkimbi, ngenxa yesilinganiso sokumunwa nokuqukethwe kwefayibha (imicu yezitshalo) kuzo.

Lokhu kufaka phakathi:

• okusanhlamvu (i-buckwheat, amabele, ibhali le-pearl);
• ama-legumes (peas, soya);
• imifino engagugi (iklabishi, imifino, utamatisi, ama-radips, ama-turnips, u-squash, ithanga).

Akukho cholesterol ezitsheni zemifino. Imifino iqukethe cishe akukho mafutha (zucchini - 0,3 g, dill - 0.5 g nge-100 g yomkhiqizo). Izaqathe namabhetshu akhiwa kakhulu ngefayibha. Zingadliwa ngaphandle kwemikhawulo, yize zinambitheka kamnandi.

Ukungena kancane egazini, imifino igcwala umzimba ngamavithamini namaminerali futhi igcine ushukela uzinze

Imenyu eklanyelwe nsuku zonke ekudleni okuphansi kwe-carb yohlobo lwesifo sikashukela esingu-1200 kcal / ngosuku. Isebenzisa imikhiqizo enenkomba ephansi ye-glycemic. Inani elisetshenzisiwe livumela abasebenza ngokudla kanye neziguli zabo ukuba bakwazi ukuthola izinhlobo zemikhiqizo yokudla ukuze baguqule izitsha ezikuyo yonke imenyu yansuku zonke. Ngakho-ke, inkomba ye-glycemic yesinkwa esimhlophe ingu-100, uphizi oluhlaza - 68, ubisi luphelele - 39.

Ngohlobo 2 sikashukela, imikhawulo iyasebenza emikhiqizweni equkethe ushukela omsulwa, i-pasta nemikhiqizo yokubhaka eyenziwe ngefulawa yeprimiyamu, izithelo ezimnandi namajikijolo (ubhanana, amagilebhisi), kanye nemifino enesitashi (amazambane, ummbila).

Ama-squirrel ayahluka phakathi kwabo. Izinto ze-organic zakha ama-20% ekudleni kwansuku zonke. Ngemuva kweminyaka engama-45, kulonyaka ukuthi isifo sikashukela sohlobo 2 sifane, kunconywa ukuthi kuthathe indawo yamaprotheni ezilwane (inyama yenkomo, ingulube, iwundlu) ngemifino (soya, amakhowe, udali), inhlanzi enamafutha aphansi kanye nokudla kwasolwandle.

Ubuchwepheshe obufihliwe bokupheka obunconyelwe ushukela

Uhlu lokudla okwelaphayo, isifo se-endocrine pancreatic sinenombolo yetafula 9. Iziguli zivunyelwe ukusebenzisa izingcweti zoshukela ezihlanganisiwe (i-xylitol, i-sorbitol) yeziphuzo ezinoshukela. Kuyiresiphi yabantu kukhona izitsha nge-fructose. Ubumnandi bemvelo - uju ngu-50% we-carbohydrate wemvelo. Izinga le-glycemic le-fructose lingama-32 (ngokuqhathanisa, ushukela - 87).

Isifo se-pancreatic asifaki ukusetshenziswa ushukela omsulwa

Kukhona ukuthobeka kwezobuchwepheshe ekuphekeni okukuvumela ukuthi ubone isimo esidingekayo sokuqinisa ushukela futhi ngisho nokunciphisa:

• izinga lokushisa lesitsha esidliwayo;
• ukuvumelana komkhiqizo;
• ukusetshenziswa kwamaprotheni, ama-carbohydrate ahamba kancane;
• isikhathi sokusebenzisa.

Ukwanda kwezinga lokushisa kusheshisa inkambiso yokusabela kwamakhemikhali emzimbeni. Ngaso leso sikhathi, izakhi zokudla ezondlayo zezitsha ezishisayo zingena ngokushesha egazini. Ama-diabetesics wokudla kufanele afudumele, aphuze apholile. Ukuguquguquka kokusetshenziswa kwemikhiqizo yama-granular ehlanganisa imicu yama-coarse kuyakhuthazwa. Ngakho-ke, inkomba ye-glycemic yama-apula ingama-52, ujusi wawo ungama-58; amawolintshi - 62, ujusi - 74.

Izeluleko eziningi ezivela ku-endocrinologist:

Thayipha izindlela zokupheka ezineshukela ezinhlanu

• abanesifo sikashukela kufanele bakheke okusanhlamvu okuphelele (hhayi i-semolina);
• bhaka amazambane, ungawugcobhozi;
• engeza izinongo ezitsheni (pepper emnyama emhlabathini, isinamoni, i-turmeric, imbewu yefilakisi);
• zama ukudla ukudla kwe-carbohydrate ekuseni.

Izinongo zithuthukisa umsebenzi wokugaya ukudla futhi zisiza ukwehlisa amazinga kashukela egazini. Amakhalori avela kuma-carbohydrate adliwayo ngebhulakufesi nangelantshi, umzimba ulawula ukuchitha kuze kube sekupheleni kosuku. Ukuvinjelwa ekusebenziseni usawoti wetafula kususelwa eqinisweni lokuthi ngokweqile kufakwa emalungeni, kunomthelela ekuthuthukisweni komfutho wegazi ophakeme. Ukwanda okuqhubekayo kwengcindezi yegazi kuwuphawu lohlobo 2 lwesifo sikashukela mellitus.

Izindlela zokupheka ezisezingeni eliphansi kakhulu

Ukudla okulula, amasaladi, amasangweji kukhona ngaphezu kwezitsha etafuleni lomkhosi. Ngokukhombisa ubuhlakani kanye nokusebenzisa ulwazi lemikhiqizo olunconywe iziguli ze-endocrinological, ungadla ngokuphelele. Amaresiphi ohlobo 2 lwesifo sikashukela aqukethe imininingwane ngesisindo nenani eliphelele lama-kilojoule esitsheni, izithako zalo ngazinye. Imininingwane ikuvumela ukuthi ubhekele, uguqule ngangokunokwenzeka, inani lokudliwayo.

I-sandwich ene-herring (125 Kcal)

Spread ukhilimu ushizi on isinkwa, ukubeka izinhlanzi, Hlobisa nge isiyingi izaqathi abilisiwe ufafaze anyanisi oluhlaza oqoshiwe.

• Isinkwa se-rye - 12 g (26 Kcal);
• ushizi osetshenzisiwe - 10 g (23 Kcal);
• i-herring fillet - 30 g (73 Kcal);
• izaqathe - 10 g (3 kcal).

Esikhundleni soshizi osetshenzwe, kuvunyelwe ukusebenzisa umkhiqizo onekhalori ephezulu - ingxube ye-curd eyenziwe ekhaya. Ilungiselelwe ngale ndlela elandelayo: usawoti, upelepele, u-anyanisi oqoshiwe kanye neparsley kufakwa ku-100 c fat shizi shizi. I-25 g yengxube enomhlabathi kahle iqukethe i-18 kcal. Isamentshisi lingahlotshiswe nge-sprig ye-basil.

Amaqanda afakiwe

Ngezansi esithombeni, ama-halves amabili - ama-77 kcal. Sika ngokucophelela amaqanda abilisiwe abe izingxenye ezimbili. Hlikihla isikhuphasha ngemfoloko, hlanganisa no-ukhilimu omuncu onamafutha aphansi kanye no-anyanisi oluhlaza oqoshiwe. Usawoti, engeza upelepele omnyama ukunambitha. Ungahlobisa isidlo esisheshayo ngezingcezu zeminqumo noma ngeminqumo yama-olive.

• Iqanda - 43 g (67 Kcal);
• anyanisi oluhlaza - 5 g (1 Kcal);
• ukhilimu omuncu ama-10% amanoni - 8 g noma 1 tsp. (9 kcal).

Ukuhlolwa kwamaqanda okungahlangene, ngenxa yokuqukethwe okuphezulu kwe-cholesterol kuwo, kuyiphutha. Bacebile: amaprotheni, amavithamini (A, amaqembu B, D), yinkimbinkimbi yamaprotheni amaqanda, i-lecithin. Ukuwukhipha ngokuphelele umkhiqizo onekhalori ephezulu kusuka kuresiphi yesifo sikashukela sohlobo 2 kuyinto engenakwenzeka.

Ukudla okulula asetshenziswa kalula njengendlela ukudla okulula phakathi kokudla okuyinhloko

I-squash caviar (1 ingxenye - 93 kcal)

I-zucchini emincane kanye ne-ikhasi elithambile elithambile elisikwe ku-cubes. Faka amanzi nendawo endaweni epanini. I-ketshezi idinga kakhulu kangangokuba ihlanganisa imifino. Ubilise i-zucchini kuze kuthambe.

Cola u-anyanisi kanye izaqathe, nquma kahle, gazinga emafutheni wemifino. Faka i-zucchini ebilisiwe nemifino ethosiwe ku-utamatisi omusha, ugalikhi namakhambi. Gaya yonke into ku-mixer, usawoti, ungasebenzisa izinongo. Ukuze ungene ku-multicooker okwemizuzu engu-15 ukuya kwengama-20, i-multicooker iyathathelwa indawo ngembiza ebunjiwe odongeni, lapho kuyodingeka uvuse kakhudlwana kuyo i-caviar.

Okokubambisa okungu-6 kwecaviar:

• zucchini - 500 g (135 kcal);
• anyanisi - 100 g (43 Kcal);
• izaqathe - 150 g (49 Kcal);
• uwoyela wemifino - 34 g (306 Kcal);
• utamatisi - 150 g (28 Kcal).

Lapho usebenzisa i-zucchini evuthiwe, ayakhonkothwa futhi akhangekile. Ithanga noma i-zucchini ingathatha indawo yemifino ngempumelelo.

Iresiphi enekhalori ephansi yohlobo 2 sikashukela idumile.

Ukhukhamba weLeningrad (1 okusebenzayo - i-120 Kcal)

Kumhluzi wenyama faka ama-groats kakolweni, amazambane asikiwe bese upheka kuze kube ukudla okuphekwe ngengxenye. Izaqathe ze-grate kanye ne-parsnips ku-grater yamaqhafu. Imifino yeSauté no-anyanisi oqoshiwe ku-bhotela. Faka ukhukhamba anosawoti, ujusi wetamatisi, amaqabunga e-bay kanye ne-allspice kumhluzi, oqoshiwe kuma-cubes. Khonza amanzi okugqumisa ngamakhambi.

Isobho Sikashukela - Ukudla Okubalulekile

Okwa-6 ukubekwa kwesobho:

• ama-groats kakolweni - 40 g (130 Kcal);
• amazambane - 200 g (166 kcal);
• izaqathe - 70 g (23 Kcal);
• anyanisi - 80 (34 Kcal);
• i-parsnip - 50 g (23 Kcal);
• ukhukhamba - 100 g (19 Kcal);
• ujusi we-utamatisi - 100 g (18 Kcal);
• ibhotela - 40 (299 kcal).

Ngesifo sikashukela, ekuphekeni kwezifundo zokuqala, umhluzi uphekwe, amafutha angenawo amafutha noma amaningi asusiwe. Ingasetjenziswa ukutjengisa ezinye isobho nenye yesibili.

I-Dessert engaphendulwanga yesifo sikashukela

Kumenyu yangesonto, usuku olulodwa olunxeshezelwa kahle ushukela wegazi, ungathola indawo yokudlela. Izazi zomsoco zikucebisa ukuthi upheke futhi udle ngobumnandi. Ukudla kufanele kulethe umuzwa omnandi wokugcwala, ukwaneliseka okuvela ekudleni kunikezwa umzimba umzimba ngokudla okumnandi okubhakwe enhlama (ama-pancake, ama-pancake, i-pizza, ama-muffins) ngokusho kokupheka okukhethekile. Kungcono ukubhaka imikhiqizo kafulawa kuhhavini, hhayi ukuthosa emafutheni.

Kusetshenziselwa isivivinyo:

• ufulawa - i-rye noma exutshwe nokolweni;
• ushizi wekotishi - ushizi ongenamafutha noma ogayiwe (i-suluguni, ushizi we-feta);
• amaprotheni amaqanda (kuningi le-cholesterol ku-yolk);
• ukuhleba kashizi.

I-dessert "Cheesecake" (1 ingxenye - 210 Kcal)

Kusetshenziswa ushizi wekotishi omusha, ogqoke kahle (ungapheqa ngokusebenzisa isigaxa senyama). Hlanganisa umkhiqizo wobisi nefulawa namaqanda, usawoti. Faka i-vanilla (isinamoni). Bopha inhlama kahle ukuze uthole isisindo esiningi esisele ngemuva kwezandla. Shamba izingcezu (ama-ovals, imibuthano, isikwele). Fry ku-oyela yemifino efudumele nhlangothi zombili. Faka ama-cheesecake alungile emaphepheni amaphepha ukuze ususe amafutha amaningi.

Okokubambisa okungu-6:

• ushizi wekotishi onamafutha amancane - 500 g (430 Kcal);
• ufulawa - 120 g (392 kcal);
• amaqanda, ama-2 ama-PC. - 86 g (135 kcal);
• uwoyela wemifino - 34 g (306 Kcal).

Ukwehliswa kwesifo sikashukela isifo sikashukela kuwuphawu oluhle lokunciphisa umzimba

Ukusebenzela ama-pancake e-cottage shizi kunconywa ngezithelo namajikijolo. Ngakho-ke, i-viburnum ingumthombo we-ascorbic acid. Amajikijolo akhonjiswa ukusetshenziselwa abantu abahlushwa umfutho wegazi ophakeme, amakhanda.

Ukuxilongwa kwesifo sikashukela i-mellitus kubuyisela iziguli ezinganaki izinkinga ezibucayi kanye nezasemuva. Ukwelashwa kwalesi sifo ukulawula i-glucose yegazi. Ngaphandle kolwazi lwethonya lezinto ezahlukahlukene ngesilinganiso sokufakwa kwe-carbohydrate ekudleni, inkomba yabo ye-glycemic, kanye nokudla kwekhalori, akunakwenzeka ukwenza ukulawulwa kwekhwalithi. Ngakho-ke, ukugcina inhlala kahle yesiguli nokuvimbela izinkinga zesifo sikashukela.