Ngokuphulwa okunjalo emsebenzini womzimba njengesifo sikashukela, kusetshenziswa izindlela ezahlukahlukene zokwelashwa. Odokotela abahlali banikeze imishanguzo ngokushesha; esigabeni sokuqala sale sifo, imvamisa yokwelapha ivame ukusetshenziswa.
Ngokuqeda noma ukunciphisa ukusetshenziswa kwemikhiqizo eyingozi, kungenzeka ukuthi amazinga e-glucose abe ngokwejwayelekile. Kepha ngalokhu udinga ukwazi ukuthi yiziphi izimiso ozidingayo zokwakha ukudla. Uma unaka eminye imikhawulo, ungalonda impilo ejwayelekile ngaphandle kokusebenzisa umuthi.
Izimiso Zokudla Kondla Isifo Sikashukela soHlobo 1
Into esemqoka ekwelashweni kokudla ukusetshenziswa okubaluleke kakhulu kwemikhiqizo enempilo nokukhishwa kwemikhiqizo eyingozi.
Kepha, ngaphezu kwalokhu, kuyadingeka ukuhlela kahle ukudla:
- Kudingeka okungenani izidlo ezi-4 ngosuku.
- Kuyelulekwa ukudla emahoreni afanayo (noma cishe okufanayo).
- Yidla njalo.
- Gwema ukuzila ukudla ngokweqile nokudla ngokweqile.
- Inani lamandla nsuku zonke lokudla
kudingeka zisatshalaliswe ngokulinganayo. - Yidla ukudla okuhlukahlukene.
- Landela uhlu lwemikhiqizo evunyelwe yabanesifo sikashukela esinesifo sohlobo 1.
- Hlala uhlaziya okuqukethwe kwekhalori kwemikhiqizo usebenzisa itafula elenziwe ngochwepheshe.
- Faka ushukela esikhundleni se-xylitol noma i-sorbitol.
- Lawula inani lamanzi asetshenzisiwe. Kufanele kungabi ngaphezu kwe-1200 ml. Leli nani lifaka lonke uketshezi, kufaka namasobho.
- Sebenzisa amaminerali kanye namavithamini.
- Hlala ubheka izinga lakho likashukela bese ulungisa ukudla kwakho ngokuya ngemiphumela.
- Ungadli ushukela, kepha ungashiyi indlu ngaphandle koswidi noma ushukela oyisigaxa (uma kwenzeka une-hypoglycemia).
kudingeka zisatshalaliswe ngokulinganayo.Uma le mithetho ibonwa, kuzokwenzeka ukuthi kunciphiswe ubungozi bokwenza ubunzima besifo. Kepha ukuqaliswa kwabo kumele kuthathwe njengokubaluleke kakhulu, ngoba ukubuyela emuva kancane kungaholela emiphumeleni eyingozi.
Imiphi imikhiqizo evunyelwe?
Ekwelashweni kokwelashwa kokudla, akudingekile nje ukwazi imithetho.
Udinga ukubhala imenyu kahle, futhi kulokhu udinga ukugxila kuhlu lwabanesifo sikashukela esivunyelwe nenqatshelwe sohlobo 1 lwemikhiqizo.
Phakathi kwemikhiqizo evunyelwe kukhona leyo enenzuzo empilweni yesiguli futhi ineqhaza ekuguqukeni okuhle.
Lokhu kufaka phakathi:
- isinkwa esimnyama (i-rye);
- isobho zemifino;
- isobho kumhluzi owenziwe ngenyama noma inhlanzi;
- okroshka;
- i-borsch kumhluzi othembekile;
- i-beetroot;
- izindlebe
- i-veal;
- inkukhu (ibele);
- inyama yenkomo;
- kefir;
- ubisi
- i-pasta eyenziwe ngofulawa ka-wholemeal (lapho isetshenziswa, yehlisa inani lesinkwa);
- ujusi we-apula;
- ushizi wekhishi ongenawo amafutha (hhayi ngaphezu kwama-200 g);
- izitsha ezisuselwa ku-cottage shizi (ngokwesibonelo, ushizi);
- amaqanda (ama-pcs ama-2 aphezulu.);
- ujusi we-orange;
- Tea
- iklabishi (okusha nokukhwetshiwe);
- broccoli
- Utamatisi
- Isipinashi
- ukhukhamba
- ikhofi ebuthakathaka;
- i-bhotela namafutha yemifino (sebenzisa kuphela inqubo yokupheka);
- isaladi yemifino;
- okusanhlamvu (i-oat, i-buckwheat, ibhali le-pearl);
- irayisi (engafinyelelwanga);
- izitsha zenyama ezinamafutha amancane (i-stewed, abilisiwe, ebanjiwe);
- ushizi onamafutha amancane (ngaphandle kwezinhlobo ezinosawoti);
- izinhlanzi zasolwandle (zibilisiwe noma zibhakwe);
- inhlanzi ekheniwe (izinhlanzi kufanele zibe kushukela wazo);
- ama-omeleette amaprotheni;
- ithanga
- isitshalo seqanda
- i-zucchini;
- squash;
- jelly;
- mousses;
- ama-compotes (ushukela wamahhala);
- izithelo namajikijolo enambitheka omuncu;
- amaswidi namakhukhi kwabanesifo sikashukela;
- izinongo ngamanani amancane.
Kwimikhiqizo engenhla, kufanele yenze imenyu yansuku zonke ukuze ukudla kuhlukahlukene futhi kunikeze umzimba izinto ezidingekayo.
Ngokuya ngesimo nangezimpawu zesiguli, lolu hlu lungezwe noma lufushaniswe. Ngakho-ke, udinga ukuthola yonke imininingwane evela kudokotela ophethe ukwelashwa.
Funda kabanzi mayelana nokudla kwabanesifo sikashukela kuvidiyo:
Imiphi imikhiqizo evinjelwe?
Ukudla okuvinjelwe kuyingxenye ebaluleke kakhulu yomklamo wemenyu. Kuyo udinga ukukhipha lokho kudla okungalimaza isiguli.
Kufaka:
- Chocolate
- amaswidi;
- ushukela
- u-ayisikhilimu;
- ujamu;
- iziphuzo zekhabhoni
; - uju;
- Amakhukhi
- muffin;
- namakhekhe kusuka kufulawa ye-premium;
- amazambane
- izaqathe;
- uphizi oluhlaza;
- izindle;
- imifino ethosiwe;
- ukhukhamba kusuka imifino;
- izithelo ezomisiwe (omisiwe, izinsuku);
- amagilebhisi;
- Mango
- ubhanana.
;Ngaphezu kwalokho, kukhona imikhawulo kwimikhiqizo enjalo:
- usawoti;
- inhlanzi ekheniweyo;
- amabhlogo ommbila;
- ilayisi elimhlophe;
- amantongomane (ikakhulukazi amantongomane);
- ukubhema inyama;
- muesli;
- amasoso alungiselelwe ngenkuthalo.
Kwesinye isikhathi udokotela angavumela eminye yale mikhiqizo uma isiguli siphilile. Kepha zivame ukuvunyelwa ngamanani amancane. Uma ukonakala kubhekwa ngemuva kokusebenzisa, umkhiqizo uvunyelwe ngokuphelele.
Imenyu Yesifo Sikashukela Samasonto onke
Ngaphandle kokuba khona kwemiyalo ecacile, ezinye iziguli azikwazi ukwenza imenyu ngokufanele. Lokhu kungasiza uchwepheshe, kepha ungasebenzisa izibonelo ezitholakala kwi-Intanethi. Kuyadingeka kuphela ukuqhathanisa izitsha nemikhiqizo kusuka kumenyu ehlongozwayo ngalolo hlu oluhlanganiswe udokotela.
Isibonelo esisodwa sokudla sohlobo 1 sikashukela sikhonjisiwe etafuleni:
| Mon | Isihlanu | Wed | Th | Fri | Sat | ILanga | |
|---|---|---|---|---|---|---|---|
| Isidlo sasekuseni sokuqala | Isinkwa esimnyama, iklabishi entsha nejusi kalamula, iphalishi le-buckwheat, itiye | Iphalishi lebhali obisini, izaqathi egayiwe, isinkwa se-rye, itiye | Inhlanzi ebilisiwe, isinkwa se-bran, ushizi wekhokho osezingeni eliphansi, itiye | I-Oatmeal obisini, isinkwa, isanqante kanye nesaladi ye-apula, ushizi onamafutha aphansi, isiphuzo sekhofi | Isaladi yeBeetroot, iphalishi kakolweni, itiye, isinkwa | I-Omelet (amaqanda ama-2), isinkwa, i-veal ebilisiwe, utamatisi, itiye | I-Oatmeal, ushizi onamafutha amancane, isinkwa, isiphuzo sekhofi |
| Ibhulakufesi lesibili | I-Apple, namanje amanzi amaminerali | I-Apple sorbet (1 pc.), Tea | Amagilebhisi | Berry compote | I-Apple sorbet | I-Apple, amanzi amaminerali | Berry compote |
| Isidlo sasemini | Lean borsch, inkukhu ebilisiwe, i-berry jelly, isinkwa (bran), i-compote | Isobho elinemifino, isaladi, imifino ebilisiwe | Inhlama yomhluzi wemifino, inkukhu ebilisiwe, iklabishi nesaladi le-apula, isinkwa, ilenzi eyenziwe ekhaya | Lean borsch, iklabishi elihanjisiwe, inyama ebilisiwe, isinkwa esinsundu, amanzi asamaminerali | Isobho likabhontshisi, irayisi ebilisiwe engabilisiwe, isibindi se-veal (isitshulu), isinkwa se-bran, umhluzi we-rosehip | Inkukhu ebhakwe, isaladi yemifino, iphalishi lethanga (ngaphandle kwerayisi) | Ukhukhamba, i-broccoli, isitshulu esinamafutha aphansi, itiye |
| Itiye eliphakeme | Ushizi wasekhishini, i-apula noma eliphakathi kwe, eliphakathi kwe | I-Orange, umhluzi we-rosehip | I-Apple | I-Orange, umhluzi we-rosehip | Isaladi Yezithelo, Amaminerali Amanzi | Amagilebhisi | Amakhekhe angaphendulwanga, itiye |
| Ukudla kwakusihlwa | I-cucarar ye-Zucchini, isinkwa (i-rye), ukusikwa kwenyama neklabishi, itiye | Ushizi wasekhishini noma irayisi casserole, isinkwa, iqanda elibilisiwe, itiye | Iklabishi schnitzel, imifino ehlisiwe | I-Schnitzel kusuka kunhlanzi, isinkwa se-bran, imifino (isitshulu), i-lemade eyenziwe ekhaya | I-Casserole enethanga, isaladi yemifino (ukhukhamba, utamatisi), i-cutlet (etshisayo) | Inhlanzi ebilisiwe, iklabishi elihanjisiwe, isinkwa | I-String Beans, Inhlanzi Ebhakiwe, Ijusi |
| Isidlo sakusihlwa sesibili | Kefir | I-Ryazhenka | Ukuphuza iyogathi | Ubisi | Kefir | Ukuphuza iyogathi | Ubisi |
Imenyu ingalungiswa ngokuya ngokuthandwa yisiguli nokuthi ukwelashwa kwakhe kuqhubeka kanjani.
Ukudla kunombolo 9 kwabanesifo sikashukela esincike ku-insulin
Ekwelapheni kwanoma yisiphi isifo, enye yezindlela zokwelapha umphumela wukushintsha kwezondlamzimba. Kunezinhlelo ezikhethekile ezihlose iziguli ezihlushwa yi-pathology ethile. Kwabanesifo sikashukela, uhlelo olunjalo nalo lunikezwa - lokhu kudla ngo-9.
Lolu hlobo lokudla aluthathwa njengento eqinile, lungashintshwa ngokuya ngokuthandwa komuntu kanye nesimo sesiguli.
Imithetho eyisisekelo iphathelene nokudla okuvundayo nokuvama, kunciphisa inani likasawoti, kanye nezindlela zokupheka (ukupheka, ukuhambisa amandla nokufenda kuyathandwa). Kungcono ukwenqaba ukuthosa nokuhambisa amandla, yize kwesinye isikhathi kuvunyelwe ukusebenzisa izitsha ezilungiswe ngokufanele yilezi zindlela.
Ushukela ngokudla okunjalo kunconywa ukuthi kuthathelwe indawo ngama-sweeteners (i-sucrose, i-fructose, njll).
Izici zokudla kwezingane
Lokhu kuxilonga akuxhomekile eminyakeni yobudala, ngisho nengane ingaba nesifo sikashukela. Kulokhu, ukondliwa kufanele kugadwe ngokucophelela, ngoba umzimba wengane awunakulinganiselwa ekusetshenzisweni kwezinto ezidingekayo ekuthuthukisweni.
Kepha ngasikhathi sinye, imikhiqizo elimaza ushukela kufanele igwenywe. Ngakho-ke, abazali bengane abagulayo kufanele babhekele inhlangano yokudla kwabo.
Izingane ezinesifo sikashukela zinconywa ukudla okufanayo nabantu abadala (ithebula No. 9). Imigomo yokudla okunempilo icishe ifane naleyo ebekelwe iziguli ezindala.
Lokhu kwenziwa njalo, ukuhambisana nombuso, ukugwema ukubulawa yindlala, amamenyu ahlukahlukene, ukuqondiswa kohlu lwemikhiqizo evunyelwe nenqatshelwe. Udinga futhi ukulawula isilinganiso samaprotheni, amafutha kanye nama-carbohydrate ekudleni kwansuku zonke. Inombolo efiselekayo yokudla kwengane yesifo sikashukela izikhathi eziyisithupha. Le nombolo ifaka amasu ama-3 ayisisekelo namanye ayi-3.
Ukulawulwa ushukela kubaluleke kakhulu ezinganeni, ngoba zona ngokwazo azihlali zihlola impilo yazo.
Lapho ushintshela ekudleni kokudla, kuyadingeka ukuvikela ingane ekucindezelweni ngokweqile komzimba nangokomzwelo isikhathi esithile. Zivusa ukusetshenziswa kwamandla, ezizokwandisa isidingo sengane yama-carbohydrate. Ngenxa yalokhu, kuzoba nzima ngokwengeziwe ukujwayela indlela entsha yokuphila. Kuzokwazi ukubuyela kwezemidlalo ngemuva kokuguqulwa kwengane.
Ezinganeni, isifo sikashukela siyivelakancane, kodwa amacala anjalo asengenzeka. Ngokuphathelene nabo, umuntu kufanele futhi alandele imithetho ethile yokudla okunempilo ukuze anciphise izinga lokuthuthuka kwalesi sifo.
Uma kufanele usebenzise umsoco wokufakelwa, kufanele ukhethe ingxube enokuqukethwe ushukela ophansi noma ungabi noshukela nhlobo.
Ukondla lezi zingane kubiza cishe izinyanga eziyisithupha ubudala. Kufanele uqale ngejusi namazambane acubuziwe - okwenziwe ekhaya noma okuthengiwe (ngaphandle koshukela ongeziwe). Ukunikeza iphalishi yengane kufanele kube kokugcina futhi kube nokuqapha. Zinama-carbohydrate amaningi adinga ukukhawulelwa.
Ividiyo evela kuDkt Komarovsky ngesifo sikashukela ezinganeni:
Isimo soshukela abancane kufanele siqashelwe kakhulu yizihlobo zabo. Ungaphuthelwa izivivinyo zezempilo ezihleliwe futhi ungazinaki izimpawu zokwephula umthetho. Futhi, umuntu akufanele acabange ukuthi ingane "ingaphuma" kulesi sifo, futhi ingasibali. Ukuziphatha okunjalo kungaholela ekuqhubekeni kwesifo, futhi kwesinye isikhathi kubangela ukufa kwesiguli.
