Ukudla Kwesifo Sikashukela sohlobo 2 - Imithetho eyisisekelo nokuvinjwa

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Isifo sikashukela yisimo se-pathological yezinqubo ze-metabolic esenzeka ngenxa yezizathu eziningi futhi sidinga ukubhekwa njalo kwenqanaba likashukela wegazi lesiguli. Kunezinhlobo ezimbili zesifo “esimnandi”. Esimweni sokuntuleka kokukhiqizwa kwe-insulin yi-pancreas, uhlobo lwe-1 pathology luyakha (ifomu lokuncika kwe-insulin), ukwehla kokuzwela kwamangqamuzana nezicubu eziya kwi-hormone kuvusa ukubukeka kwesifo sohlobo 2 (ifomu elingathembekile le-insulin).

Ngaphezu kokwethulwa kwento esebenza ngama-hormone noma ukusetshenziswa kwezidakamizwa ezinciphisa ushukela, enye yezindlela ezisetshenziselwa ukulungisa izinkomba zokugcwala kwe-glucose ukwelashwa kokudla. Kususelwa ekusatshalalisweni okufanelekileyo kwamakhalori ekudleni kwansuku zonke, ukunciphisa i-carbohydrate. Kukhona inani lokudla okungadliwa futhi okungenakudliwa ngesifo sikashukela sohlobo 2.

Izici zokudla

Ukwenqatshwa ngokuphelele kwama-carbohydrate akudingekile. Ama-Saccharides abalulekile emzimbeni, ngoba enza imisebenzi eminingana elandelayo:

  • ukuhlinzeka ngamaseli nezicubu zamandla - ngemuva kokuqhekeka kwe-carbohydrate kuye kuma-monosaccharides, ikakhulukazi ushukela, i-oxidation nokwakhiwa kwamayunithi wamandla namandla asetshenziswa ngumzimba kwenzeka;
  • izinto zokwakha - izinto eziphilayo ziyingxenye yezindonga zeseli;
  • reservation - monosaccharides bayakwazi buthelela ngesimo se-glycogen, bakha idepho yamandla;
  • imisebenzi ethize - ukubamba iqhaza ekunqumeni iqembu legazi, umphumela we-anticoagulating, ukwakheka kwama-receptors abucayi aphendula esenzweni sezidakamizwa nakwizinto ezisebenza ngokusebenza kwehomoni;
  • umthethonqubo - i-fiber, okuyingxenye yama-carbohydrate ayinkimbinkimbi, asiza ukwenza umsebenzi wokujwayeka kwamathumbu kanye nokufakwa kwezakhi zomzimba.
Kubalulekile! Uhlu lokudla olungadliwa futhi olungenakudliwa ngabanesifo sikashukela lubhalwe ekudleni # 9. Ochwepheshe batusa ukuthi lezi ziguli zibe netafula elinedatha emikhiqizweni ethile. Lokhu kuzovikela ukwanda okungazelelwe koshukela wegazi ngokumelene nesizinda sokusetshenziswa kwanoma iziphi izitsha.

Kunezinhlobo eziningi zokungezelela ekudleni uNombolo 9 ezigunyazwa yi-endocrinologist ngayinye esigulini ngasinye, kucatshangelwa lezi zinto ezilandelayo:

  • uhlobo lwesifo sikashukela;
  • isisindo somzimba wesiguli;
  • izinga le-glycemia;
  • ubulili besineke;
  • iminyaka
  • izinga lomsebenzi womzimba.

Ukuqapha ushukela wegazi kuyisidingo esivumelana nokudla okuphansi kwe-carb

Imithetho eyisisekelo yoshukela

Asikho isidingo sokulamba ngesifo sikashukela sohlobo 2. Inhloso yokudla okhethwe kahle ukususa isisindo se-pathological, ukunciphisa kakhulu umthwalo kuma-pancreas, gcina izinga likashukela wegazi ngaphakathi kwemikhawulo eyamukelekayo, ugweme ukweqa okubukhali kuzinkomba.

Kunemithetho eminingana yabantu abanesifo sikashukela:

  • Ukulinganiselwa kwama-carbohydrate, amafutha kanye namaprotheni ekudleni kwansuku zonke - 60:25:15.
  • Ukubalwa komuntu ngamunye kokuqukethwe kwekhalori okudingekayo, okwenziwa yi-endocrinologist noma isazi sezempilo.
  • Ushukela uthathelwa indawo ngama-sweeteners wemvelo (i-stevia, i-fructose, isiraphu ye-maple) noma ama-sweeteners.
  • Ukudla inani elanele lamaminerali, amavithamini, i-fiber.
  • Inani lamafutha ezilwane liyancishiswa, ukuthathwa kwamaprotheni kanye nemifino emzimbeni kuyanda.
  • Ukukhawulela ukusetshenziswa kasawoti kanye nazo zonke izinhlobo zezinongo, uketshezi nawo ulinganiselwe (kufika kumalitha ayi-1,6 ngosuku).
  • Kufanele kube nokudla okuyi-3 okuyinhloko kanye nemifinyezo eyi-1-2. Kuyalulekwa ukuthi udle ngasikhathi sinye.

Imikhiqizo engavumelekile

Kunemikhiqizo evinjelwe noma edinga imikhawulo ephezulu yanoma yiluphi uhlobo lwesifo sikashukela. Imininingwane eminingi ngayinye yazo.


Amaswidi namakhekhe ngamaqembu amakhulu emikhiqizo abameleli babo abenqabelwe iziguli ezinesifo "esimnandi"

Ushukela oqukethe

Kunzima kakhulu ukulahla ushukela ngokuphelele uma usuvele usujwayele ukudla okunoshukela. Ngenhlanhla, okwamanje kunezinye izinto ezingezelela ubumnandi emikhiqizweni, ngaphandle kokushintsha ukunambitheka kwesitsha sonke. Lokhu kufaka phakathi:

  • i-fructose
  • stevia
  • Aspartame
  • I-Cyclamate.

Ngaphezu kwalokho, ungasebenzisa inani elincane lezinyosi (kubalulekile ukuthi kungokwemvelo, kungabi naluhlobo), isiraphu yemaple, futhi, uma kufanelekile, izithelo ezinikeza ubumnandi obukhanyayo. Kuvunyelwe ucezu oluncane lukashokoleti omnyama. Uju lwamakhemikhali, amaswidi, amajamu neminye imikhiqizo equkethe ushukela ayivunyelwe.

Yini amaswidi:

  • ukudla okwenziwe ekhaya kwe-ayisikhilimu;
  • ukubhaka okususelwa kufulawa ovela kubisi olunamafutha kufakwa noswidi;
  • ama-pancake angama-Wholemeal;
  • amakhishi e-cottage shizi ngezithelo.

Ukubhaka

I-puff khekhe nokubhaka akwemukeleki, ngoba ine-indices ephezulu ye-glycemic, okuqukethwe kwekhalori futhi iyakwazi ukukhuphula kakhulu izinga le-glucose emzimbeni. Isinkwa esimhlophe nama-buns amnandi kufanele athathelwe indawo:

  • imikhiqizo kafulawa we-rye;
  • amakhukhi we-oatmeal;
  • izitsha zikafulawa zerayisi;
  • ama-khekhe, ama-pancake asuselwa kufulawa we-buckwheat.

Imifino

Ngohlobo 2 sikashukela, ukungena kwalabo “abahlali” bengadi abanesibalo esikhulu sama-saccharides angatholwa kalula ngumzimba kufanele kube nemikhawulo.

Kubalulekile! Lokhu akusho ukuthi zidinga ukulahlwa ngokuphelele, ngoba ziqukethe, ngaphezu kwama-carbohydrate, inani elanele le-fiber namaminerali. Kufanele nje uqaphele imikhiqizo enjalo.

Kuhlobo olufanayo, imifino ifaka:

  • beet
  • amazambane
  • izaqathe.

Amanye amalungu eqembu lemifino adinga imikhawulo ngokudla kwabanesifo sikashukela

Ukusetshenziswa kwayo yonke eminye imifino kuvunyelwe kuphela ngendlela ebomvu, ebilisiwe, ne-stewed. Izitsha zokuthathwa nezinezithelo ezinosawoti azivunyelwe Ungakhula ekudleni:

  • ithanga
  • zucchini
  • isitshalo seqanda
  • iklabishi
  • ukhukhamba
  • Utamatisi

Inketho enhle ukusebenzisa imifino ngendlela yesobho, ungabeka ezinhlanzini noma ezinamafutha asezingeni eliphakeme.

Izithelo

Ngefomu lesifo elizimele le-insulin, kuyadingeka ukushiya amagilebhisi zombili ngesimo esisha nesomisiwe, kanye nezinsuku, amakhiwane, ama-sitrobheli. Lezi zithelo zinama-indices aphezulu we-glycemic, zifaka isandla ekuxhakazeni okubukhali kushukela wegazi.

Ubhanana uwumkhiqizo ophikisanayo. I-GI yayo ingu-70, okungukuthi, isemaphethelweni wezinto ezinamanani aphakathi naphakeme. Esimweni sesinxephezelo, kuvunyelwe ukudla izithelo ezi-1-2 ngeviki. Kufanelekile ukwenqaba ngokuphelele esimweni sokuncipha kwesifo sikashukela, lapho kunesisindo somzimba esithe xaxa, uma kuvela izinkinga zesifo esikhona ngaphansi kwesimo sokuqina kwesikhumba noma isifo sokuqina kwemithambo yegazi.

Amajusi

Amajusi wesitolo aqedwa kakhulu ekudleni. Ukuze uzilungiselele, kusetshenziswa inani elikhulu likashukela nemithi ehlukahlukene yokuvimbela. Amajusi enziwe ekhaya, kungcono ukungcolisa ngamanzi aphuzayo. Isimo esivumelekile siyingxenye yejusi ezingxenyeni ezintathu zamanzi noma njengoba kuyalelwe uchwepheshe.


Ukuhambisana nezincomo zokusetshenziswa kwamajusi kungenye yezinyathelo zokudla okufanele kushukela

Eminye imikhiqizo

Ngohlobo 2 sikashukela, awukwazi ukudla:

Izindlela zokubhaka zeshukela
  • gcina u-ayisikhilimu;
  • umhluzi ezinhlanzini ezinamafutha noma inyama;
  • I-pasta
  • semolina;
  • noma yisiphi isoso
  • ukubhema, okuthosiwe, inhlanzi enjeya nenyama;
  • imikhiqizo yobisi emnandi;
  • iziphuzo zekhabhoni;
  • utshwala buyaphuza.

Ungafunda kabanzi ngokusetshenziswa kotshwala ngohlobo 2 sikashukela kusuka kulesi sihloko.

I-fiber yokudla

Ama-carbohydrate ayinkimbinkimbi (ama-polysaccharides) anenani elikhulu lokudla kwefayibha ekwakhekeni kwawo, okubenza baluleke kakhulu ekudleni ngisho nomuntu ogulayo. Ochwepheshe batusa ukunganqabi ngokuphelele imikhiqizo enjalo, ngoba babamba iqhaza ezinqubweni zezinqubo ze-metabolic.

Ngaphezu kwalokho, ama-polysaccharides enza ukufakwa kwe-glucose kusuka emathunjini kuya egazini kuhamba kancane, okwenza sikwazi ukunciphisa isilinganiso se-insulin esidingekayo ekuphatheni. Ama-carbohydrate ayinkimbinkimbi abangela umuzwa wokugcwala, anciphise isifiso sokudla, avumele okuncane ukudla, alawule isisindo somuntu.

I-fiber yokudla itholakala kokudla okulandelayo okudingekayo kohlobo lweshukela 2:

  • bran;
  • ufulawa we-wholemeal;
  • amakhowe;
  • amantongomane
  • ithanga, imbewu yethanga;
  • ama-prunes
  • izindle;
  • quince;
  • i-Persimmon.

Izibonelo zezitsha zohlobo 2 sikashukela

Imenyu yamasonto onke ingahlanganiswa ngokwakho noma kuxoxwe nodokotela wakho. Ukupheka okumbalwa kokudla okuvunyelwe kungatholakala kutafula elingezansi.

IsitshaIzithako ezibalulekileIndlela yokupheka
Isobho elinemifino2 amalitha omhluzi wenyama "wesibili";
200 g wamazambane ahlutshiwe;
50 g kabhontshisi obomvu;
300 g weklabishi;
U-1 anyanisi;
1 isanqante;
imifino, usawoti, kalamula
Thela ubhontshisi ongaphansi ofakwe kumhluzi. Ukuqeda ukulungiswa okuphekwe ngxenye, engeza imifino ebunjiwe. Imifino, usawoti, kalamula ilala okokugcina
I-Cottage Cheese ne-Pumpkin Casserole400 g ithanga;
3 tbsp amafutha emifino;
200 g ushizi we-cottage;
Amaqanda ama-2
3 tbsp semolina;
? izingilazi zobisi;
iswidi, usawoti
Peel, chop, gaya ithanga in fat yemifino. Pheka semolina. Hlanganisa zonke izithako bese uthumela kuhhavini ozokubhaka. Ama-apula afakwa enhlolweni noma ngaphezulu uma kuyadingeka
Izinqamu ezinhlanzi200 g wezinhlanzi ezinamafutha amancane;
I-50 g yesinkwa se-rye noma ama-crackers;
ucezu lwebhotela;
Iqanda lenkukhu
U-1 anyanisi;
3-4 tbsp ubisi
Lungisa inyama egayiwe kusuka kuhluzo. Cwilisa isinkwa obisini. Sika u-anyanisi kahle. Hlanganisa zonke izithako, ama-cutlets amafomu, umusi

Ukuhambisana nezeluleko nezincomo zochwepheshe kuzogcina amazinga kashukela engaphansi kwemingcele eyamukelekayo. Kunamacala ambalwa lapho ukudla okune-carb ephansi kanye namaqhinga wokudla okulungile enza ukuba ikwazi ukuyeka ukusetshenziswa kwemithi ye-insulin kanye nokwehlisa ushukela.

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