Isifo sikashukela i-mellitus asinawo ama-degree ahlukile angavezwa ama-indices wezinombolo. Imvamisa, amazinga aphansi futhi anzima enkambo yesifo ahlukaniswa. Kepha kunezinhlobo ezimbili zalokhu kugula - uhlobo lokuqala (oluthembele kwe-insulin) nohlobo lwesibili (olungathembekile kwe-insulin). Ngakho-ke, imvamisa ngaphansi kwesisho esithi "ukudla kwesifo sikashukela 2 degrees" kusho ukudla kwabantu abanohlobo lwesibili lwalesi sifo. Kubaluleke kakhulu ukuthi iziguli ezinjalo zinamathele emithethweni yokudla okunokulinganisela, ngoba kulokhu kulungiswa kokudla okuyindlela eyinhloko yokwelashwa.
Kungani kudliwa?
Ngohlobo 2 sikashukela, ukuzwela kwezicubu kwe-insulin kukhubazekile, futhi ukumelana ne-insulin kwenzeka. Naphezu kokukhiqizwa okwanele kwale hormone, ushukela awukwazi ukudonswa futhi ungene kumaseli ngenani elifanele, okuholela ekukhuleni kwezinga lawo egazini. Ngenxa yalokhu, isiguli sakha izinkinga zesifo esithinta imicu yezinzwa, imithambo yegazi, izicubu zamaphethelo aphansi, i-retina, njll.
Ukuthi udlani ngesifo sikashukela ukuze uvumelanise imizwa yezicubu ukungena ku-insulin futhi unciphise ushukela wegazi? Imenyu yansuku zonke yesiguli kufanele ibe ngaphansi kilojoule, futhi iqukethe kakhulu kancane kunokuba ibe nama-carbohydrate asheshayo. Imvamisa, odokotela batusa ukudla # 9. Esigabeni sokulahlekelwa isisindo ezitsheni, inani lamafutha kufanele lehliswe (kungcono ukunikela ngokuthandwa kwamafutha emifino). Kubalulekile ukuthi umuntu onesifo sikashukela athole amaprotheni anele, ngoba ayinto yokwakha futhi asiza ukufaka kancane kancane izicubu ezinamafutha ngemicu yemisipha.
Ukudla okulinganiselayo kungathuthukisa ukuzwela kwezicubu ku-insulin futhi kubuye kwenziwe ngokomthetho amazinga eshukela egazi.
Izinjongo eziphambili zokudla kohlobo 2 sikashukela:
- ukwehla kwesisindo kanye nokwehla kwenani lamafutha omzimba;
- ukujwayelekile kwamazinga kashukela egazini;
- ukugcina umfutho wegazi ngaphakathi kwemikhawulo eyamukelekayo;
- ukwehlisa i-cholesterol yegazi;
- ukuvimbela izinkinga ezinzima zesifo.
Ukudla isifo sikashukela sohlobo 2 akusona isilinganiso sesikhashana, kepha uhlelo okumele lulandelwe njalo. Le ukuphela kwendlela yokugcina ushukela wegazi ezingeni elijwayelekile futhi ulondoloze impilo enhle isikhathi eside. Ezimweni eziningi, ukushintshela ekudleni okufanelekile kwanele ukugcina ushukela ulawulwa. Kodwa noma ngabe udokotela encoma isiguli ukuthi sisebenzise amaphilisi anciphisa ushukela, lokhu akunqedi indlela yokudla. Ngaphandle kokulawulwa kokudla okunempilo, awukho umuthi ozoba nomphumela ohlala njalo (ngisho nemijovo ye-insulin).
Ukudla okunempilo, okudla ngokwemvelo kusiza ukugcina ushukela wegazi ojwayelekile nokulawula umfutho wegazi
Izindlela zokupheka ukudla
Ezigulini ezinesifo sikashukela sohlobo 2, kungakuhle ukuthi iziguli zilungiselele ukudla ngezindlela ezimnene. Izinhlobo ezinhle kakhulu zokupheka zibhekwa njengezinqubo ze-Culinary njengokubamba, ukupheka kanye nokubhaka. Abantu abanesifo sikashukela bangadla kuphela ukudla okuthosiwe ngezikhathi ezithile, futhi kungcono ukubaphekela ngenani elincane lamafutha zemifino, futhi okungcono kakhulu - epanini lokuthosa elinenhlanganisela engenacala. Ngalezi zindlela zokupheka, inani elikhulu lamavithamini nezakhi ziyagcinwa. Ngefomu eliphelile, izitsha ezinjalo azithwesi umthwalo wamanyikwe kanye nezinye izitho zomgudu wokugaya ukudla.
Ungase futhi udle izitsha kushukela wakho, kuyilapho ukhetha kuphela ukudla okunamafutha amancane. Kuyinto engathandeki ukufaka amasoso wesitolo, ama-marinade nosawoti omkhulu ekudleni. Ukuze uthuthukise ukunambitheka, kungcono ukusebenzisa izithako ezivunyelwe: amakhambi, isiphuzo selamula, ugalikhi, upelepele namakhambi omisiwe.
Inyama
Inyama ingumthombo obaluleke kakhulu wamaprotheni kashukela, ngoba uqukethe ama-amino acid abalulekile akhiqizwanga ngokuzimela emzimbeni womuntu. Kepha ukuyikhetha, kufanele wazi imithetho ethile ukuze ungalimazi impilo yakho ngengozi. Okokuqala, inyama kufanele idle. Kubantu abagulayo, izinhlobo ezinjalo zalo mkhiqizo njengenkukhu, iturkey, unogwaja ne-veal yamafutha aphansi zilungele kakhulu. Okwesibili, kumele kube okusha ngokuphelele, akuvunyelwe ukuba nenani elikhulu lama-veins nama-movie emisipha kuyo, ngoba igaywe isikhathi eside futhi kungakha umuzwa wobunzima, yehlise amathumbu.
Inani lenyama ekudleni kufanele lilinganiselwe, kepha isilinganiso sansuku zonke kufanele sinikeze umuntu inani elanele lamaprotheni. Ukusatshalaliswa kwamaprotheni, amafutha kanye nama-carbohydrate kukhethwa ngakunye esigulini ngasinye ngudokotela ohambelayo. Kuya ngezinto eziningi - isisindo, inkomba yomzimba, ubudala, izici ze-anatomical kanye nokuba khona kwezifo ezihlangene. Isilinganiso esikhethwe kahle samakhalori nezakhi zomzimba kuqinisekisa ukuhlinzekwa okujwayelekile komzimba ngamandla, amavithamini kanye namaminerali.
Ukudla okuvinjelwe sikashukela:
- ihansi
- idada;
- ingulube
- iwundlu;
- inyama yenkomo enamafutha.
Iziguli akufanele zidle ubhekeni, inyama ebhemayo, amasoseji kanye nomhluzi ocebile wenyama. Ukupheka amasobho ngenyama yenkukhu kuvunyelwe, kepha amanzi kufanele aguqulwe ngemuva kokubiliswa kokuqala. Awungeke upheke isobho emhluzi wamathambo, ngoba kunzima ukugaya futhi kwakha umthwalo owengeziwe kumanyikwe kanye esibindini. Kuyadingeka njalo ukususa isikhumba enkukhuni ngenkathi upheka, ukuze amafutha athe xaxa angangeni esitsheni. Kungcono ngaso sonke isikhathi ukunikela ngokuthanda i-fillet nenyama emhlophe, lapho inani elincane lezicubu ezixhunyiwe nemithambo enamafutha.
Amafutha ezilwane kufanele akhethelwe esikhundleni samafutha emifino. Amafutha omnqumo, ummbila kanye namafutha ahlanganisiwe kubhekwa njengokuzuzisa kakhulu kwabanesifo sikashukela.
Inhlanzi
Izinhlanzi kufanele zibe khona ekudleni kweziguli ezinesifo sikashukela okungenani isikhathi esingu-1 ngesonto. Kungumthombo wamaprotheni anempilo, amafutha nama-amino acid. Ukudla imikhiqizo yezinhlanzi kusiza ukwenza ngcono isimo samathambo kanye nesistimu yemisipha, futhi kusiza ukuvikela izifo zenhliziyo. Izinhlanzi eziwusizo kakhulu ezivunyelwe, ngokuya ngemithetho yokudla, kwabanesifo sikashukela yinhlanzi ezinamafutha asezingeni eliphansi, eziphekwe kuhhavini noma ebanjiwe.
Abanesifo sikashukela bangadla i-tilapia, i-hake, i-pollock, i-tuna, i-cod. Kuyalule futhi ukuthi ngezikhathi ezithile ufake izinhlanzi ezibomvu (i-trout, i-salmon, i-salmon) ekudleni kwakho, ngoba ucebile ngama-omega acid. Lezi zinto ezisebenza ngokuvikela umzimba zivikela umzimba ekuthuthukisweni kwezifo zenhliziyo futhi zisize ukwehlisa izinga le-cholesterol "embi".
Iziguli akufanele zidle izinhlanzi ezibhemayo nezinosawoti, ngoba zingadala izinkinga ngama-pancreas, futhi zivuse ukubukeka kwe-edema kanye nokuthuthukiswa komfutho wegazi ophakeme. Njengoba uhlobo lwe-2 isifo sikashukela esivame ukwanda kubantu abaneminyaka ephakathi nendawo nabadala, izinkinga zomfutho wegazi ophakeme ziyasebenza kwabaningi babo. Ukudla ukudla okunosawoti kakhulu (kufaka phakathi izinhlanzi ezibomvu) kungabangela ukucindezelwa kwengqondo futhi kubhebhethekise isimo senhliziyo nemithambo yegazi.
Lapho upheka inhlanzi, kungcono ukufaka usawoti omncane kuyo, uyibuyise nezinye izinongo kanye nethosa. Kungcono ukukubhaka ngaphandle kokufaka uwoyela, ngoba lo mkhiqizo ngokwawo uqukethe kakade inani elithile lamafutha aphilile. Ukuze i-fillet ingome, ingaphekwa kuhhavini engubeni ekhethekile yepulasitiki. Izinhlanzi ezilungiselelwe ngale ndlela ziqukethe umswakama owengeziwe futhi zinokuthungwa okungcibilikayo.
Ama-diabetes ayenqatshelwe ukudla izinhlanzi ezimhlophe ezinhlobonhlobo ezinamafutha (ngokwesibonelo, i-pangasius, i-nototenia, i-herring, i-catfish kanye ne-mackerel). Ngaphandle kokunambitheka okumnandi, le mikhiqizo, ngeshwa, ingavusa ukubukeka kwamakhilogremu angeziwe futhi ibangele izinkinga ngamanyikwe. Izinhlanzi ezinamafutha aphansi nokudla kwasolwandle kungumthombo wemvelo olusizo wamavithamini namaminerali adonswa ngumzimba ngokuphelele.
Kuyasiza ukuba kwabanesifo sikashukela badle ukudla kwasolwandle okubilisiwe. I-Shrimp, squid ne-octopus iphezulu ngamaprotheni, amavithamini kanye ne-phosphorus.
Imifino
Ukudla kohlobo lwesifo sikashukela 2 kususelwa ekudla kokudla kwezitshalo ekudleni, ngakho-ke imifino nganoma yiluphi uhlobo kufanele ibe yingxenye ebalulekile yokudla okudliwa yiziguli. Ziqukethe ushukela omncane kakhulu, futhi ngesikhathi esifanayo zicebile ku-fiber, amavithamini nezinye izinto zamakhemikhali ezibalulekile. Imifino ewusizo kakhulu yeshukela iluhlaza futhi ibomvu. Lokhu kungenxa yokuthi aqukethe inani elikhulu lama-antioxidants avimbela ukwakheka kwama-radicals wamahhala ayingozi. Ukudla utamatisi, ukhukhamba, upelepele obumnandi no-anyanisi oluhlaza kukuvumela ukuthi ukhuphule ukungasebenzi kwabantu futhi uthuthukise ukugaya.
Imifino enjalo nayo ilusizo ezigulini:
- ukholifulawa;
- I-Jerusalema artichoke;
- ithanga
- anyanisi kanye no-anyanisi oluhlaza okwesibhakabhaka;
- broccoli
- isithombo;
- i-zucchini ne-isitshalo seqanda.
I-Beet futhi ilusizo kakhulu kubantu abanesifo sikashukela, ngoba iqukethe ama-amino acid, ama-enzyme nama-carbohydrate ahamba kancane. Akunamafutha kule imifino nhlobo, ngakho-ke okuqukethwe kwayo kwe-caloric kuphansi. Izitsha zeBeetroot zinezindawo ezilwa nokuvuvukala nezokubulala amagciwane, zithuthukise ukungazinzi futhi ziqinise izindonga zemithambo yegazi. Enye impahla ebalulekile yama-beets kwabanesifo sikashukela ngumthetho obushelelezi we-intestinal motility, osiza ukugwema ukuqunjelwa kanye nomuzwa wobunzima esiswini.
Uhlelo lokudla okunempilo lokudla okunesifo sikashukela sohlobo 2 luvumela ngisho namazambane ukuthi afakwe ekudleni, kepha lo imifino akufanele ibe yisisekelo ekukhetheni nasekulungiseni izitsha. Inesitashi esiningi futhi inokuqukethwe okuphezulu kwekhalori (ngokuqhathaniswa neminye imifino), ngakho-ke inani layo kufanele lilinganiselwe.
Ngakho-ke ukuthi imifino iletha izinzuzo zomzimba kuphela, kufanele iphekwe kahle. Uma imifino ingadliwa iluhlaza, kanti onesifo sikashukela engenazo izinkinga zokugaya, kungcono ukuyisebenzisa ngale ndlela, ngoba lokhu kugcina inani eliphezulu lezinto eziwusizo, amavithamini kanye namaminerali. Kepha uma isiguli sinezinkinga ezifanayo nepheshana lesisu (isibonelo, izifo ezivuvukala), khona-ke yonke imifino kufanele ilashelwe kuqala.
Kuyinto engathandeki kakhulu ukuthambisa imifino noma ukuyihlwitha ngebhotela eliningi kanye namafutha zemifino, ngoba amunca amafutha, futhi izinzuzo zesitsha esinjalo ziyoba ngaphansi kakhulu kokulimala. Ukudla okunamafutha nokuthosiwe akuphuli kuphela umsebenzi owenziwe ngokusebenza kwamanyikwe, kodwa futhi kuvame ukudala isethi yamaphawundi angeziwe.
Imifino ephekwe ngamafutha ngokweqile inokuqukethwe kwekhalori ephezulu futhi ingakhuphula i-cholesterol yegazi
Izithelo
Ngemuva kokuxilongwa kwesifo sikashukela sohlobo 2, ezinye iziguli zizama ukungafaki zonke izithelo ekudleni, zishiya kuphela ama-apula omuncu, aluhlaza futhi ngesinye isikhathi amathanga kuso. Kodwa lokhu akudingekile, ngoba izithelo eziningi zinenkomba ephansi ye-glycemic futhi ziqukethe inani elincane lama-carbohydrate nama-kilojoule. Kwabanesifo sikashukela, zonke izithelo namajikijolo anenkomba ye-glycemic ephansi naphakathi ayasebenziseka, ngoba anamavithamini amaningi, ama-organic acid, ama-pigment kanye nezakhi zamaminerali.
Iziguli zingadla izithelo ezinjalo namajikijolo:
Ungadla kanjani nesifo sikashukela sohlobo 2 nemenyu eyisampula- ama-apula
- ithini lamapheya
- ama-tangerines;
- amawolintshi
- izithelo zomvini;
- ama-apricots
- plums
- ama-currants;
- Ama-Cherry
- ama-cranberry;
- raspberries.
Izithelo ziqukethe ama-carbohydrate, ngakho-ke inani lazo ekudleni kufanele lilinganiselwe. Kungcono ukuthi ubadle ekuseni (ubuningi kuze kube ngu-16: 00) ukuze ushukela ungaphenduki emafutheni anamafutha. Ngaphambi kokulala nasesiswini esingenalutho ekuseni, izithelo nazo zingcono ukungadli, ngoba lokhu kungaholela ekucasukeni kwe-mucosa esiswini nokuqongelelwa ngamaphawundi angeziwe. I-melon, ikhabe kanye nomkhiwane kubhekwa njengezithelo ezingavunyelwe zesifo sikashukela sohlobo 2 ngoba sinenkomba ye-glycemic ephezulu futhi sinoshukela omningi. Ngesizathu esifanayo, akunqweneleki ukuthi iziguli zidle izithelo ezomisiwe ezinjengezinsuku namakhiwane omisiwe.
Amapharele nobhanana kungenzeka abe khona ekudleni koshukela, kepha kungakuhle ukuthi ungazidli kanye kanye noma kabili ngesonto. Ukusetshenziswa kwansuku zonke, kungcono ukunikeza ukukhetha kuma-plums, ama-apula nezithelo zomawolintshi, ngoba asiza ukuqalisa ukugaya futhi aqukethe ifayibha eningi. Banamavithamini namaminerali amaningi adingekayo ekusebenzeni okuhle, okugcwele komzimba wonke. Izithelo ziyindlela yokwelapha enempilo futhi emnandi, ongakunqoba ngayo isifiso sokudla okumnandi okwenqatshelwe. Iziguli ezihlala zidla izithelo, kulula ukulandela indlela odla ngayo nansuku zonke.
Amakhekhe nepasta
Yini iziguli ezingayidla ezinkomeni nasebusweni? Lolu hlu lunemikhiqizo eminingi evunyelwe ongalungisa kuyo izitsha ezimnandi nezinempilo. Iphalishi ne-pasta okufanele kube ngumthombo wama-carbohydrate aphambili adingekayo ukuze isiguli sisebenze ubuchopho futhi sithole amandla. Imikhiqizo enconyelwe odokotela ifaka:
- i-buckwheat;
- irayisi elingavuthiwe;
- ama-oats adinga ukupheka (hhayi ama-flakes osheshayo);
- I-Bulgar;
- uphizi
- i-durum kakolweni pasta;
- ukolweni okusanhlamvu;
- amabele.
Kepha ngisho okusanhlamvu okuvunyelwe kufanele kuphekwe kahle kudliwe. Kuhle ukupheka iphalishi emanzini ngaphandle kokufaka uwoyela namafutha. Kungcono ukuzidlela ukudla kwasekuseni, ngoba ama-carbohydrate kufanele anikeze isiguli amandla usuku lonke. Lezi zincomo ezilula kufanele zikhunjulwe ngaso sonke isikhathi, ngoba izinhlamvu ezikhethwe kahle futhi ezilungiselelwe zizosizakala kuphela futhi ngeke zilimaze impilo yabantu.
Ngohlobo 2 sikashukela, udinga ukudla ngokweqile. Kungcono ukwephula ukudla kwansuku zonke ekudleni okungama-5-6
Yini okufanele ngiyenqabe?
Iziguli ezinesifo sikashukela sohlobo 2 kufanele zingafaki ngokuphelele ekudleni kanye nasemikhiqizweni enjalo:
- ushukela kanye nemikhiqizo equkethe;
- izitsha ezinamafutha ezilungiselelwe kusetshenziswa inani elikhulu lemifino noma ibhotela;
- ukubhema inyama;
- ukudla okulula nokudla okusheshayo;
- ama-marinade;
- ushizi onosawoti no-spice;
- imikhiqizo yokubhaka kafulawa we-premium.
Imenyu eyisampula yosuku
Kungcono ukwenza imenyu yosuku ngaphambi kwesikhathi, ukubala okuqukethwe kwayo kilojoule kanye nesilinganiso samafutha, amaprotheni nama-carbohydrate ezitsheni. Ithebula 1 libonisa okuqukethwe kwekhalori nokwakheka kwamakhemikhali kweminye imikhiqizo evunyelwe ngokudla No. 9.Kuqondiswa yile mininingwane, izincomo zikadokotela oholayo nokwakheka, okuhlala kukhonjiswa ekufakweni kwemikhiqizo, kulula ukwenza ukudla ngenani elinamandla.
Ithebula 1. Okuqukethwe kwekalori nokwakheka kwemikhiqizo edliwayo evame kakhulu ngokudla No. 9
Imenyu eyisampula yosuku ingahle ibukeke kanjena:
- ibhulakufesi - i-oatmeal, ucezu ushizi onamafutha amancane, isinkwa esiphelele sokusanhlamvu ngaphandle kwemvubelo;
- umthamo - amantongomane noma i-apula;
- isidlo sasemini - umhluzi wemifino, ibele yenkukhu ebilisiwe noma i-turkey, iphalishi le-buckwheat, ujusi we-berry;
- itiye ntambama - izithelo ezivunyelwe kanye nengilazi ye-rosehip decoction;
- isidlo sakusihlwa - inhlanzi eshisiwe enemifino noma ushizi wasekhishini onamafutha amancane, ingilazi yezithelo ezihanjiswa ngaphandle koshukela;
- umthamo ngaphambi kokulala - 200 ml we-kefir ephansi.
Ukudla kweziguli ezinesifo sikashukela sohlobo 2 kungahlukahluka futhi kube okumnandi. Ukuntuleka kokudla okumnandi kuyo kunxephezelwa yizithelo namantongomane anempilo, nenyama enamafutha ithathelwa indawo izinketho zokudla. Ukuhlanganiswa okukhulu kwale menyu ukuthi kungalungiselelwa wonke umndeni. Ukuvinjelwa emafutheni ezilwane noshukela kuyasiza ngisho nakubantu abaphilile, futhi ngesifo sikashukela kuyimfuneko yokugcina impilo ejwayelekile iminyaka eminingi.
