Imenyu yesibonelo yohlobo 2 sikashukela

Isifo sikashukela sohlobo 2 sihambisana nokungasebenzi kahle ohlelweni lwe-endocrine kanye nokuzwela kwezicubu ezingasebenzi kahle ku-insulin, futhi, njengomthetho, yindlela yokudla eyindlela enkulu yokwelashwa kuleli cala. Njengoba lezi ziguli zingayitholi imijovo ye-insulin, kufanele ziqaphele kakhulu ukuthi zingakanani, ikhwalithi nokwakheka kwalokho ezikudlayo. Kunombono wokuthi ukudla kwabanesifo sikashukela kuyaqeda, futhi akulula kangako ukukulandela. Eqinisweni, imenyu yohlobo lwesifo sikashukela 2 ingahluka futhi imnandi, uma usondela ngokufanele udaba lwenhlangano yayo. Ngaphandle kokubandlulula empilweni, abantu abanjalo bangakujabulela ukudla okunempilo okunambitheka okuhle, kuyilapho bengawasebenzisi kakhulu ama-pancreas abo.

Izimiso eziyisisekelo zokudla

Ngokujwayelekile, indlela eyisibonelo yokudla kweziguli ezinesifo sikashukela sohlobo 2 kuyabulala ekunciphiseni okuqukethwe kwekhalori ekudleni, kuqede ushukela ocwengekile kanye nemikhiqizo equkethe, futhi kudle imifino eningi. Iziguli zingadla nemikhiqizo yobisi (amafutha aphansi), okusanhlamvu, inyama yokudla nenhlanzi, iningi lezithelo namakhambi.

Ngakho-ke ukuthi ushukela awukhuphuki ngenani eliphokophelelwe lona, ​​isiguli esinesifo sikashukela kudingeka sinamathele emithethweni eminingana maqondana nokudla kwakhe:

• udle ezingxenyeni ezincane izikhathi ezi-5-6 ngosuku;
• hlela ukudla ngasikhathi sinye;
• qaphela uhlobo lokuphuza olunconywa udokotela;
• zama ukudla ama-carbohydrate kuphela ekuseni;
• gwema ukudla okulula okungahlelelwe;
• ungabekezeleli ngesikhathi sokuphumula kosuku phakathi kokudla isikhathi esingaphezu kwamahora angama-3-4;
• Ungaguquki eyakho umthamo wekhalori ofanele, onconywe yi-endocrinologist.

Ukondliwa okufanele kwesifo sikashukela sohlobo 2 kuyisihluthulelo sempilo enhle, ukomelela okujwayelekile nokuphila isikhathi eside. Kulokho isiguli esidlayo lapho inkambo yesifo sikashukela ixhomeke kakhulu. Izinkinga eziningi ezimbi zesifo (i-gangrene, i-polyneuropathy, ukushaya kwenhliziyo) zingagwenywa ngokulandela ukudla. Ngaphezu kwalokho, ukuhlanganiswa okukhulu kwetafula lokwelapha isifo sikashukela ukuthi imenyu ingahlukahluka futhi imnandi ngokweqiniso.

Imifino

Imifino yilezo ezidliwayo okufanele zande ekudleni kwansuku zonke kwesifo sikashukela. Ngokuya enkambweni ethile yesifo, imifino kufanele ihlanganise kusuka kuma-60% iye kuma-80% wokudla okuphelele. Imifino ewusizo kakhulu yeziguli yimifino eluhlaza, ngoba iqukethe izinto ezisebenzayo zehlisa ushukela wegazi. Lapho ukhetha imikhiqizo, kungcono ukunikeza izintandokazi lezo zithelo ezikhula esifundeni lapho umuntu ehlala khona. Akunakwenzeka ukuthi imifino ekhethekile izosizakala ngemifino engaphezulu; ngaphezu kwalokho, ngaphezu kwalokho, ingaqukatha i-allergen namakhemikhali angajwayelekile emzimbeni womguli.

Kwabanesifo sikashukela, imifino iyasiza ngenxa yezizathu ezilandelayo:

• aqukethe imicu eminingi;
• ngenxa yenkomba ephansi ye-glycemic, azibangeli amaconsi emazingeni kashukela egazini;
• ukusetshenziswa kwemifino ejwayelekile kwenza kube lula ukuhamba kwamathumbu futhi kuthuthukise uhlelo lokugaya umzimba wonke;
• ngefomu elashwa ukushisa, alikhiphi umthwalo owengeziwe kumanyikwe.

Izitsha ezivela emifino zingalungiswa njengendlela esetshenziselwa eceleni yokudla, zingaphakelwa nenyama noma inhlanzi, kanye nokulungisa nama-dessert kuzo. Isibonelo, ithanga, ngenxa yokunambitheka kwalo okumnandi, lihamba kahle nge-apula. Le mikhiqizo ingasetshenziswa ukulungiselela isobho elimnandi nelinempilo eliphansi lekhalori - ama-casseroles anamafutha amancane aphansi.

Ukuze uthuthukise ukunambitheka lapho upheka imifino enenyama noma inhlanzi, angafafazwa ngejusi kalamula bese wengeza amakhambi anamakha, ugalikhi namakhambi kuwo. Kuyalulekwa ukusebenzisa usawoti kancane ngangokunokwenzeka, ngoba kuthuthukisa i-edema futhi kungadala ukuthuthukiswa komfutho wegazi ophakeme.

Abantu abanesifo sikashukela basengozini yezifo zenhliziyo nezemithambo, ngakho-ke kubalulekile kakhulu kubo ukuthi bagweme ukudla ukudla okunosawoti. Lokhu akufanelekhohlwe e-cafe noma ephathini, ngoba ukudla okulungele isiguli akubalulekile kangako njengokugcina eminye imiyalo kadokotela (ukuthatha amaphilisi, ukuvivinya umzimba ngokuzivocavoca, njll.).

Imiphi imifino ebhekwa njengeyazuzisa kakhulu kwabanesifo sikashukela? Imvamisa, odokotela batusa ukuthi iziguli zifake imikhiqizo enjalo kwimenyu:

Yini engingayidla ngohlobo 2 lwesifo sikashukela + itafula

• broccoli
• i-zucchini;
• AmaBrussels amahlumela;
• izaqathe;
• anyanisi;
• ama-beet;
• ithanga.

Kuyasiza nasezigulini ezinesifo sikashukela sohlobo 2 ukuthi zidle imifino, izimpande zelendele, ugalikhi kanye ne-artichoke yaseJerusalema. Le mikhiqizo isiza ekuhlanzeni imithambo yegazi yama-cholesterol amana futhi igculise umzimba ngezinto ezibalulekile ezisebenzayo: amavithamini, izakhi zamaminerali, i-pigment nama-phytoncides. Lapho uhlanganisa imenyu yamasonto onke, udinga ukukhumbula izinzuzo zemifino futhi ungakhohlwa ukuyifaka ekudleni kwakho kwansuku zonke.

Inyama

Inyama ingumkhiqizo wamaprotheni, ngakho-ke kumele ibe khona ekudleni koshukela. Amaphrotheni angumthombo wama-amino acid nezinye izinto ezidingekayo ekusebenzeni okujwayelekile komzimba, izicubu kanye namathambo. Ukusetshenziswa kwenyama okusiza umuntu onesifo sikashukela ukuba azizwe egcwele isikhathi eside. Ukudla okunjalo kunika amandla namandla adingekayo ekusebenzeni okujwayelekile komzimba womuntu.

Lapho ukhetha inyama, abantu abanesifo sikashukela kudingeka bacabangele ukuthi kufanele kube ukudla. Ilungele abanesifo sikashukela yilezi zinhlobo ezilandelayo zalo mkhiqizo:

• turkey
• Inkukhu
• unogwaja
• inyama yenkomo enamafutha amancane.

Inani lengulube ekudleni kweziguli kufanele incishiswe. Ungasidla isikhathi esingaphezu kwesingu-1 emavikini ama-2, ngokuya ngenkambiso yesifo sikashukela esinxephezelwe. Kodwa noma ngabe kuleli cala, udinga ukukhetha ingulube ngaphandle kwamafutha amaningi, amafilimu nemithambo. Inyama enamafutha ilimaza umzimba wesiguli futhi ibhebhethekisa ama-pancreas, ngakho-ke, ngaphezu kwengulube, i-mutton, idayisi nenyama ye-goose nakho kufanele kungafakwa ekudleni okujwayelekile. Amasoseji nososeji nawo awenqatshelwe, ngoba hhayi ushukela kuphela kodwa ne-cholesterol ingakhuphuka ngenxa yabo. Enye indlela ingabhakwa inyama enamafutha asezingeni eliphansi, abangadliwa yisifo sikashukela esikhundleni se-ham.

Ukupheka amasobho wenyama kungenzeka kuphela kuma-broths, ngesikhathi sokubilisa lapho amanzi ngemuva kokubilisa kushintshe okungenani kabili. Kulokhu, inyama yokudla kuphela engasetshenziswa - inkukhu, iturkey noma i-veal

Ngaphambi kokupheka noma iyiphi inkukhu, udinga ukususa isikhumba enyameni, ngoba inamafutha ngokweqile futhi ngeke ilethe noma yini ewusizo lapho kulungiswa isidlo. Izindlela ezingcono kakhulu zokupheka inyama zikukhokhisa ujusi wazo ngaphandle kokufaka uwoyela, ukubila, ukubilisa emanzini, ukubhaka kuhhavini. Kwesinye isikhathi kuyenzeka ukuthi kuguqulwe imenyu yansuku zonke nenyama eyosiwe, kepha kuyadingeka ukuyifafaza ngokoqobo ngokudonsa kwamafutha omnqumo epanini elikhethekile (futhi kwesinye isikhathi ungakwenza ngokuphelele ngaphandle kwamafutha ngokweqile).

Izinhlanzi nezinhlanzi zasolwandle

Inhlanzi iyisitolo samaphrotheni, amavithamini anempilo, amaminerali namaminerali. Kungcono ukuthi abanesifo sikashukela basebenzise izinhlobo ezinamafutha aphansi enhlanzi ezimhlophe (i-hake, pollock, dorado, tilapia). Kungcono ukwenqaba izinhlanzi ezinamafutha, kepha kwesinye isikhathi ungakwazi ukukhokha inani elincane lesalimoni, i-salmon noma i-trout, enosiwe noma ebhakwe kuhhavini.

Imikhiqizo yezinhlanzi ezibhemayo noma enosawoti ayamukeleki ukuthi isetshenziswe ngabantu abagulayo, ngoba ivusa ukugcinwa kwamanzi emzimbeni futhi kubangele ukushayeka okukhulu kumanyikwe.

Inhlanzi ebomvu impela iphezulu kilojoule, kepha iqukethe inani elikhulu lama-omega acid namavithamini, awusizo ohlelweni lwenhliziyo, ngakho-ke ungayidla izikhathi ezi-1-2 ngesonto

Inhlanzi emhlophe enamafutha aphansi ingumthombo omuhle wamaprotheni. Imunwa kalula ngumzimba, igcwalisa ngezinto eziwusizo. Izitsha ezivela kulo mkhiqizo azibangeli umuzwa wesisindo esiswini futhi azithinti kabi izinqubo ze-metabolic emzimbeni. Indlela ekahle yokupheka inhlanzi kubantu abanesifo sikashukela ukubilisa emanzini noma ukubila. Ukwehluka ukunambitheka kwezitsha, ungangezela i-sauce engekho-fat ku-yoghur yemvelo (amafutha aphansi), ujusi kalamula, amakhambi kanye negalikhi kubo.

Ukudla kwasolwandle kuyasiza futhi kwabanesifo sikashukela: i-shrimp, ama-mussels, ama-squid, i-octopus. Kungcono ukuthi babe khona etafuleni lesiguli okungenani kanye ngeviki, ngoba lokhu kungukudla kokudla nokungenampilo. Banokuhlanganiswa kwamakhemikhali okucebile: aqukethe i-phosphorus eningi, i-magnesium, i-selenium namavithamini. Ukudla kwasolwandle kusiza ukugcina amasheke kashukela wegazi futhi kuthuthukisa imetabolism.

Izithelo nama-dessert

Izithelo ezinesifo sikashukela sohlobo 2 aziwona nje kuphela umthombo wamavithamini namaminerali, kodwa futhi nezindlela ezihlwabusayo ezingalimazi impilo. Izithelo ezisetshenziswayo ezinekhalori ephansi ngeke zithinte isisindo sesiguli, impilo yakhe kanye nokusebenza kokusebenza kwamanyikwe, ngaphandle kokuthi, bazidle ngokulinganisa.

Izithelo ezilandelayo zithathwa ngokwesiko njengezizuzisa kakhulu kwabanesifo sikashukela:

• ama-apula
• ithini lamapheya
• amawolintshi
• ama-tangerines
• plums
• ihalananda.

Lezi zithelo ziqukethe ushukela omncane, futhi lawo ma-carbohydrate asangena kuwo emzimbeni womuntu aqubuka kancane futhi awenzi ukwanda okukhulu kweglucose yegazi. Isifo sikashukela kudingeka sinakekele ubhanana, onenkomba ye-glycemic ephakathi nendawo nokuqukethwe okunekhalori ephezulu. Abavinjelwe ngokuphelele isifo sikashukela, kepha udinga ukunciphisa umkhawulo wenombolo yabo futhi ungadli ngaphezu kwesigamu sosuku amahlandla ambalwa ngeviki.

Kuyalulekwa ukuthi ungafaki ngokuphelele kwimenyu izithelo ezinjalo ezikhulisa ushukela wegazi futhi zibe nomthelela omubi ekusebenzeni kwamanyikwe. Lokhu kuyiqiniso ikakhulukazi ikhabe, amagilebhisi, amakhabe nophayinaphu.

Ezigulini ezinesifo sikashukela, kungcono ukungaphuzi iziphuzo zezithelo, ukhetha izithelo zonke. Bona, ngokungafani nama-juices, aqukethe ama-fiber wokudla ahlanganayo anciphisa izinga lokufakwa kwama-carbohydrate egazini futhi angabangeli izinguquko emazingeni kashukela egazini

Ama-dessert avunyelwe kwabanesifo sikashukela ngokuvamile ahlanganisa ukuhlanganiswa okuhlukahlukene koshizi wekhalori eliphansi ngezithelo. Kule mikhiqizo ungenza ama-casseroles wokudla, ophaya kanye namaqebelengwane aphansi ekhalori. Izithelo ezibhakiwe, amantongomane, nejelly yezithelo nakho kungaba yindlela emnandi yeziguli. Kepha i-jelly idinga ukulungiswa ngokuzimela kusuka kuzithelo zemvelo futhi akukho esimweni lapho kufanele kusetshenziswe khona izinketho (ziqukethe izinto eziningi zokulondolozwa, izithasiselo futhi kwesinye isikhathi kuphela umenzi owazi ukwakheka kwangempela kwalo mkhiqizo). Ama-Powder jellies ayingozi kuma-pancreas ngisho nomuntu ophilile, futhi kwabanesifo sikashukela bamane baphikiswa, ngoba banalo mzimba osebenza ngaphansi kwengcindezi eyandayo.

Imenyu eyisampula yeviki

Kuyaphawuleka ukuthi imenyu yohlobo lwesifo sikashukela 2 iyimenyu enconyelwe hhayi kuphela kwiziguli ezinenkinga ye-endocrine. Kuhle kakhulu kwiziguli ezinomfutho wegazi, iziguli ezinokukhuluphala kanye ne-atherosulinosis. Izimiso ezilandelwa lapho kulungiswa imenyu enjalo ziyizimiso zokudla okunempilo okunempilo, ngakho-ke kuzoba wusizo ngisho nakubantu abaphilile. Imenyu eyisampula yeviki ingahle ibukeke kanjena.

Inombolo yosuku 1

• ibhulakufesi: i-oatmeal emanzini, izindandatho ezimbalwa zikabhanana, itiye le-herbal;
• umthamo wokuqala: idlanzana lamantongomane (afinyelela ku-30 ​​g), i-apula;
• isidlo sasemini: isobho sekholifulawa elibunjiwe, izimbotshana ezinamafutha (kusuka enhlanzini yenkukhu), isaladi yemifino, 200 ml wesiphuzo sezithelo (isiphuzo sezithelo noma i-compote);
• isidlo sesibili: ushizi wasekhishini kanye ne-casserole yethanga, itiye elingafakwanga ikhofi noma ikhofi elibuthakathaka ngaphandle koshukela;
• isidlo sakusihlwa - i-hake (ebilisiwe), imifino ethosiwe, ingilazi yetiye le-herbal (iminti, usawoti kalamula);
• isidlo sakusihlwa - ingilazi ye-kefir ephansi.

Inombolo 2 yosuku

• ibhulakufesi - iphalishi le-buckwheat, ibele yenkukhu ebilisiwe, itiye elingafakiwe noma ikhofi;
• umthamo wokuqala ujusi utamatisi, izingcezu eziningana zoshizi onamafutha amancane;
• isidlo sasemini - umhluzi wenkukhu, inhlanzi ebilisiwe, imifino entshontshiwe, ingilazi ye-compote;
• isidlo sesibili - imvuthuluka yezithelo eyenziwe ngama-apricots, ubhanana noma ama-apula;
• isidlo sakusihlwa - imifino eyosiwe, inyama ebilisiwe, ujusi we-cranberry ongafakwanga;
• isidlo sakusihlwa - 200 ml weyogathi yemvelo engenamafutha.

Inombolo yosuku 3

• ibhulakufesi - i-porridge porridge, isaladi yemifino, ushizi onzima (i-nonfat futhi emnene), itiye noma ikhofi engafakiwe;
• umthamo wokuqala - ama-apricots noma amaplamu;
• isidlo sasemini - i-borsch enamafutha amancane kumhluzi wemifino, i-turkey enosiwe, itiye;
• isidlo sesibili ushizi wekhishi ngezithelo;
• isidlo sakusihlwa - imifino enikezwe inkukhu ngaphandle kwamafutha, itiye le-herbal;
• isidlo sakusihlwa - ingilazi yeyogathi.

Inombolo yosuku 4

• ibhulakufesi - inhlamvu enkulu, inhlanzi ebilisiwe, itiye elingafakwanga njalo;
• umthamo wokuqala - amantongomane, i-compote ngaphandle koshukela;
• isidlo sasemini - imifino entshontshiwe, i-veal ebilisiwe, isanqante kanye nesaladi yeklabishi, isiphuzo sezithelo;
• isidlo sesibili - ama-fritters abhakwe aphuma kuma-apula;
• isidlo sakusihlwa - ushizi wekhishi, isaladi yemifino, itiye elibuthakathaka ngaphandle koshukela;
• isidlo sakusihlwa - i-200 ml ye-kefir ephansi.

Inombolo yosuku 5

• ibhulakufesi - iphalishi kakolweni, itiye elingafakwa
• umthamo wokuqala - ingilazi yomhluzi we-rose yasendle, eliphakathi kwe;
• isidlo sasemini - isobho elibunjiwe le-zucchini, amazambane kanye nezaqathi, inyama yomvundla abilisiwe, isaladi yemifino yesizini, i-compote engafakiwe;
• umthamo wesibili - ujeli wezithelo zemvelo ngaphandle koshukela;
• isidlo sakusihlwa - imifino entshontshiwe, inhlanzi ebomvu ebilisiwe;
• isidlo sakusihlwa - isiphuzo esingu-200 ml sesiphuzo sobisi, esiqukethe ubuncane bamafutha.

Inombolo yosuku 6

• ibhulakufesi - i-millet porridge, i-steam cutlet, itiye elingafakiwe;
• isidlo sokuqala uphayi noma i-apula;
• isidlo sasemini - amazambane abhakwe, umhluzi ngenyama yenkukhu, i-compote;
• isidlo sesibili i-casserole ye-cottage shizi kanye nama-apula ngesinamoni;
• isidlo sakusihlwa - isitshalo seqanda esisosiwe, inyama yenkomo enamafutha amancane;
• isidlo sakusihlwa - ingilazi ye-yogurt yemvelo engafundi ngaphandle kwezengezo.

Inombolo yosuku 7

• ibhulakufesi - i-porridge yommbila, isinkwa sokudla, isaladi yemifino, itiye elingafakiwe;
• umthamo wokuqala - amaplamu;
• isidlo sasemini - isobho semifino, inhlanzi eshisiwe, isaladi yamakhukhamba notamatisi, ingilazi yomhluzi we-rose yasendle;
• umthamo wesibili - izithelo zemvelo jelly ngaphandle koshukela;
• isidlo sakusihlwa - imifino entshontshiwe, ibele yenkukhu ebilisiwe, itiye le-herbal;
• isidlo sakusihlwa - i-200 ml ye-kefir ephansi.

Ukwenza imenyu ngeviki ngaphambi kwesikhathi, ungakudambisa khulu umlutha ekudleni. Uma isiguli sazi kahle ukuthi sizodlani futhi ngasikhathi sini, ubungozi bokwephulwa nokudla okulimazayo kuncishiswa kakhulu. Indlela ehlelekile futhi ebhekele ukondleka kwakho kukusiza ngokushesha ukujwayela umbuso. Ukudla isifo sikashukela sohlobo 2 kuyisilinganiso esidingekayo, ngaphandle kwalokho akukho ukwelashwa okuzoba nomphumela omuhle. Ukondliwa kweziguli ezinjalo kungahluka futhi kube okumnandi, kepha kubalulekile ukukhumbula njalo umuzwa wokulingana kanye neminye imikhawulo kokuqukethwe kwekhalori nokwakheka kwezitsha.