Izinkinga zempilo zidinga indlela ehlukile yokwelashwa - okuningi kuya ngesizathu esiyimbangela salesi sifo. Esimweni lapho kutholakala ukwanda ushukela wegazi, ngaphezu kokwelashwa okukhethekile, udokotela ubuye anikeze nokudla kokudla okuhlose ukunciphisa kanye nokulungisa izinto ezingena emzimbeni.
Ukulinganiselwa kungaba nzima noma kungabalulekanga - uhlobo lokudla nemikhiqizo evunyelwe ukusetshenziswa kukhiqizwa uchwepheshe ngokwesisekelo sokuhlolwa komuntu, ngakho-ke awukwazi ukudala imenyu ngokwakho.
Imigomo ejwayelekile
Ukukhuphuka, ngisho nangokweshumi kwamaphesenti, izinga le-glucose kuwuphawu lokuthi izinguquko ezithile zenzeka emzimbeni ezidinga ukulawulwa komuntu siqu nokwelashwa. Ukudla komuntu siqu kuyadingeka lapho usuqala ukwelashwa, ngoba lokhu kuzosiza ukugwema ukuvela kwesifo sikashukela.
Kubhekelwa kakhulu ekulinganiseni kwezakhi ezinjengamaprotheni, amafutha kanye nama-carbohydrate. Ngaphezu kwalokho, ukusebenza ngokomzimba, ukwenqaba imikhuba emibi nemikhiqizo kufakiwe ekwelashweni noma ekuvinjelweni.
Lezi zimiso ezilandelayo zokudla okunempilo zizovama futhi zibe yisisekelo kubo bonke ababhekene nenkinga efanayo:
- Ukulawulwa okuqinile kwenani le-glucose egazini - ukwenqatshwa kashukela ngokweqile ekudleni, kwesinye isikhathi kuzodinga ukukhishwa ngokuphelele noma okunye esikhundleni se-fructose.
- Ukunciphisa inani lokudla kwe-carbohydrate - inani okufanele lifakwe phakathi nosuku libalwa ngokusho kwetafula elikhethekile.
- Ukudla okunezinhlaka - inani lokudla lenyuka laya ku-5-6 ngosuku, kepha izingxenye kufanele zibe zincane.
- Konke ukudla okuqinile kufanele kuhlafunwe kahle, awukwazi ukushesha.
- Ukudla okulungiselelwe ngokushesha kungafakwa ngokuphelele ekudleni - awukwazi ukwenza amasemishi noma ukudla ukudla okusheshayo.
Utshwala abukhishwa ngokuphelele. Ukugxila okukhethekile kufanele kukhokhwe inani lamakhalori ekudleni noma ezitsheni, ukukhetha kunikezwa "ukukhanya", izingxenye zekhalori eziphansi.
Kubalulekile ukukhumbula ukuthi ama-carbohydrate ayinkimbinkimbi anikela ekunciphiseni ushukela, ngakho-ke, izitsha ezivela kubo ziphoqelekile kwimenyu. Futhi, izakhiwo ezikhethekile zevithamini zifakwa kwimenyu, ngoba kaningi emzimbeni kunezinkinga nge-digestibility yezinto ezingenayo.
Isilinganiso esifanele sezakhi eziphambili ngosuku kufanele sibe ngale ndlela elandelayo:
- ama-carbohydrate avela inani eliphelele lokudla - 50%;
- amaprotheni ekudleni - 30%;
- amafutha - 20%.
Ukuhlukahluka kuvunyelwe kuzinkomba, kepha hhayi ngaphezu kwe-5%, kulokhu kungashiwo ukuthi ukudla kuyalingana. Umgomo ojwayelekile wokudla komsoco ufaka nokuqedwa kokudla ngokweqile - kungcono ukuqedela isidlo ngendlala encane.
Ukudla okuvunyelwe kwesifo sikashukela
Ama-carbohydrate ayinkimbinkimbi ayisisekelo sokudla okuvikelayo noma okwelapha ushukela ophezulu. Zitholakala okusanhlamvu, imifino emisha nezithelo ngezikhathi ezithile.
Ngasikhathi sinye, kuyadingeka ukunciphisa ukusetshenziswa kwezinkwa nemikhiqizo kafulawa ku-300 g ngosuku kumuntu okhulile kanye no-150 g wengane. Kunconywa ukuthi unikeze ukuthanda i-rye noma isinkwa esiqukethe i-bran.
Imifino elandelayo ivunyelwe ukusetshenziswa:
- ithanga
- i-zucchini;
- ukhukhamba (ngokuhlukile okusha kuvunyelwe, kwesinye isikhathi kufakwe usawoti omncane, uma kungekho okuphikisana);
- isaladi (noma yiluphi uhlobo olunamaqabunga aluhlaza);
- noma yiluphi uhlobo iklabishi;
- squash (kubhakwe);
- isitshalo seqanda (okubhakiwe noma i-caviar).
Amazambane nezitsha ezinokuqukethwe zihlukaniswa njengezinqunyelwe, ngoba izinkambiso ze-carbohydrate kuleli cala zingahluka, ngakho-ke lo mkhiqizo ufakwa ekudleni ngokuqinile ngawodwana.
Imifino ephezulu ye-carbohydrate nayo ifaka:
- izaqathe;
- uphizi oluhlaza;
- ama-beet (ngamanani amancane).
Imenyu ifaka i-vinaigrette egcotshwe noma yimaphi amafutha emifino, kanye namasaladi avela emifino emisha. Ngesikhathi sokulungiswa kwezitsha zokuqala, kuyadingeka ukukhumbula ukuthi kunconywa ukwenza amasobho emhluzi wemifino, kepha uma ufuna ukwenza isobho kwinyama, udinga ukukhipha amanzi kabili ukulenza lingabi ngamafutha.
Amasobho anjengalawa:
- isobho seklabishi (enenkukhu noma inyama ebondayo);
- i-borsch (ngaphandle kwamafutha ekwakhekeni);
- imifino enama-meatball.
Izifundo zokuqala ezinjenge-okroshka (amazambane angakhishwa ngaphandle) nesobho lesikhowe nazo ziyavunyelwa.
Ithebula lemikhiqizo evunyelwe:
| Inyama nezitsha ezivela kuyo | I-Turkey, inkukhu, inyama yenkomo (amafutha aphansi). Izitsha - ama-patties anensimbi, ama-meatball, ama-casseroles |
| Inhlanzi | Noma yikuphi ukuncika. Izitsha ziyabiwa noma zibhakwe |
| Iporridge | i-buckwheat, ibhali, i-pearl-ibhali, amabele ne-oat |
| I-Legumes | Amagilebhisi, ubhontshisi, uphizi, ubhontshisi - njengomthombo wamaprotheni emvelo |
| Ubisi nemikhiqizo yobisi | I-Kefir, iyogathi, ushizi we-canta, iyogathi, ubisi olusha olunamafutha amancane. Izitsha kufanele zipheke kuhhavini. Amafutha angezwa kuphela ekudleni okwenziwe ngomumo. |
Imenyu ivumela ukusetshenziswa koshizi omnene ngenani elincane, amaqanda (1 abilisiwe ngosuku). Ukhilimu omuncu ungafakwa kuphela ezitsheni ezenziwe ngomumo.
Iziphuzo zivunyelwe:
- itiye (mhlawumbe eluhlaza);
- ikofi (ngamanani amancane);
- imifino nezithelo zezithelo (ezisanda kufakwa, ezitholakala kwizithelo ezingafakiwe);
- ama-compotes (nge-sweetener);
- umhluzi we-rosehip.
Kuvunyelwe nokudla amajikijolo ahlukahlukene, kepha kumele abe amnandi futhi amuncu. Kungcono ukwenza i-mousse noma i-jelly kubo. Uju luvunyelwe ngesilinganiso esilinganiselwe - i-1 tsp engekho ngaphezulu kwezikhathi ezi-3 ngosuku.
I-pasta ayivunyelwe isikhathi esingaphezu kwesingu-1 ngeviki, kufanele zenziwe ngamabele kakolweni. Amaswidi, ama-waffle, amakhukhi avunyelwe ekudleni kuphela uma elungiswe nge-sweetener. Ubungako - ama-PC ama-1-2. Izikhathi ezi-3 ngeviki.
Uhlobo 1st
Kukhona ukulinganiselwa nezici ezibonakala ekudleni ngokuya ngohlobo lwesifo sikashukela. Ngokwesifo esabelwe uhlobo lokuqala, ukudla okunenkomba ye-glycemic ephansi kuvunyelwe.
Ngokufanelekile, imikhiqizo evunyelwe sikashukela ifakiwe kwimenyu, kepha inani lazo kufanele lihambisane nefomula - akukho ngaphezu kwezingu-25 zezinkwa ngosuku, lapho iyunithi elilodwa lesinkwa = 12 g kashukela noma 25 g wesinkwa.
Ukubhekelwa ikakhulukazi kufanele kukhokhwe ukuqinisekisa ukuthi inani lezinsuku zonke zamakhalori liyafana nsuku zonke, ngoba kubalulekile ukunquma inani le-insulin.
Uhlobo lwe-2
Uma kutholakala ukuthi unesifo sikashukela sohlobo 2, ezinye izinguquko kufanele zenziwe kumenyu. Ukulandela imithetho ejwayelekile yokudla komsoco kumele kube ngokuqinile. Awukwazi ukwenqaba ibhulakufesi, njengokudla ngaphansi kwezikhathi ezi-5 ngosuku, ngoba umuzwa wokuhlala isikhathi eside wendlala awuvunyelwe.
Lolu hlobo lwesifo sikashukela lunezinto ezilandelayo:
- isici ekulimazeni kwe-insulin ngamaseli wezicubu;
- umlando we-hyperglycemia.
Izici zokudla okwelaphayo noma zokuvimbela:
- imikhiqizo yobisi imelelwa kuphela ushizi onamafutha aphansi kanye noshizi omncane wekhotishi;
- ubisi olusha kufanele lube yi-1-2.5%;
- amaswidi nganoma yiluphi uhlobo afakiwe ngokuphelele.
Ngaphandle kwalokho, kusetshenziswa imikhiqizo enconyiwe jikelele.
Imikhiqizo Evinjelwe
Uhlu lwemikhiqizo nezitsha ezisuselwe kuzo, okufanele zikhishwe ngokuphelele ngaphandle kokudla, zombili esigabeni sokwelashwa okuyinhloko nangesikhathi sokuvimbela:
- noma iyiphi inyama nenhlanzi ethosiwe, izitsha nazo (i-navy pasta, amasobho, ama-casseroles);
- ubisi luphelele lunamafutha angaphezu kuka-2,5%;
- ukhilimu onamafutha;
- iziphuzo zobisi ezinamafutha;
- ushizi ngokuqukethwe kwamafutha angaphezu kwama-30%;
- ngabhema inyama yanoma iluphi uhlobo;
- amasoseji;
- i-semolina ne-irayisi iphalishi ngamanani amakhulu;
- ama-marinade, amasaladi eyenziwe ngomumo (eyenziwe ngefekthri), ama-roll, noma yiliphi ukhukhamba;
- pasta.
Isipayisi, ipeppered, amasosa kanye nokosa nakho kudinga ukukhishwa kunqubo yokudla nokupheka. Izithelo ezomile nezithelo ezi-stewed azivunyelwe.
Futhi, inani lemikhiqizo okumele ilahlwe ukuze kugcinwe impilo ifaka:
- izithelo ezimnandi nama-purees kusuka kuzo;
- imajarini, ayinakungezwa ngisho nasekudleni okulungile;
- iziphuzo ezimnandi (ezithengiwe esitolo noma ezilungiselelwe ngokuzimela);
- amanzi acwebezelayo;
- ushokoledi namaswidi (amhlophe, ubisi, okubabayo / kwe-caramel kanye ne-chocolate icing).
Noma imaphi ama -ries awabandakanywa - ophaya, amaphayi avulekile noma avaliwe, ushizi. Kwezinye izimo, amakhabe kanye nekhabe kuvinjelwe. Futhi kuyodingeka wenqabe i-sushi noma i-kebabs.
Indaba Yevidiyo Yesifo Sikashukela:
Abantu abaningi ababhekene nenkinga kashukela omningi noma ukuba khona kwesifo sikashukela nganoma yiluphi uhlobo bakholelwa ukuthi imikhiqizo ethengiwe emnyangweni okhethekile wesitolo iyasiza ukudla ngendlela efanele. Basizakala kakhulu?
Imikhiqizo ekhethekile ilungiswa ngokuya ngobuchwepheshe obuthile, ngakho-ke angeke inake izici ezithile noma izifo ezenziwa umuntu anazo. Ngaphezu kwalokho, imenyu kufanele ibe nezitsha ezifudumele, futhi imikhiqizo yesifo sikashukela ivame kakhulu isinkwa, u-soya noshokoledi, ngakho-ke kudingeka ukuthi ilungiswe noma isetshenziswe njengokwengezwa ekudleni okuyinhloko.
Uphuzo oludakayo kufanele lungafakwa kwimenyu yansuku zonke. Kodwa-ke, ngaphandle kwamaholide, ukusetshenziswa kwewayini engafakwanga (i-white dry) noma i-vodka ngenani elingeqi i-100 ml kuvunyelwe. Uma weqa umthamo, lokhu kuzoholela ezinguweni ezibukhali emazingeni kashukela wegazi, okungahle kudale ukuba nesifo sikashukela. Kungakho utshwala bunconywa ukuthi bushiywe.
Ikhulelwe isifo sikashukela sokukhulelwa
Kwesinye isikhathi kutholakala izimpawu zesifo sikashukela ngesikhathi sokukhulelwa. Uma izinkomba zokuhlolwa zinganelisi, udokotela utusa ukubambelela ekudleni okukhethekile, udwebe ukudla okukhombisa ukuthi yikuphi ukudla okufanele kufakwe ekudleni nokuthi yikuphi okufanele kulahlwe isikhashana.
Ngesifo sikashukela sokukhulelwa, owesifazane okhulelwe uvunyelwe ukufaka izithelo nemifino, inyama engenamafutha, nezinsimbi ekudleni.
Izici zokudla yilezi ezilandelayo:
- ukudla njalo, kepha ngezingxenye ezincane;
- imikhawulo kafulawa, amaswidi, namakhekhe, amazambane nezitsha kususelwa kuzo;
- Ukulawulwa kokuqukethwe kwezinto eziyisisekelo - amaprotheni, ama-carbohydrate ayinkimbinkimbi namafutha (aze afike ku-60% - aze afike ku-40% - aze afike ku-30%, ngokulandelana).
Ushukela kufanele ulinganiswe ihora elilodwa ngemuva kokudla ngakunye.
Ngakho-ke, ukudla okukhona noshukela okwandayo kudinga indlela ebucayi yokushintsha uhlelo lomsoco. Kuyadingeka ukulahla izitsha ezijwayelekile futhi unikeze okuthandayo kumenyu enempilo, efanele futhi enokulinganisela, ezizosiza ukululama.
