Funda imiqondo esemqoka kuhlelo oluphumelelayo
Igama elithi " ukudla okuyisifo sikashukela" kuyinto eyedlule. Namuhla, abantu abanesifo sikashukela abanalo imingcele yokudla engavamile ngendlela esake sicabanga ngayo. Akudingekile ukuba ugweme izithelo , udle ama-carbohydrates noma usebenzise ukudla okudlayo. Kodwa, lokho esikwaziyo ukuthi izinhlelo zokudla ezizimele ezenziwe yi-fibre-rich and modified in carbohydrate zisebenza kangcono kulabo bantu abanesifo sikashukela.
Siphinde sazi ukuthi izinhlelo zokudla akudingeki zibe yisithukuthezi noma zithandeke. Ungasho ukuthi udlale umququki we-broccoli ne-inkukhu ebilisiwe futhi wamukele ukudla okuhlukahlukene, ama-cuisines kanye nezinhlobo zokudla. Kungakhathaliseki ukuthi uyinzalo yemifino , i-vegan, noma uzama ukudla i-low-carbohydrate, namhlanje, ungahlela uhlelo olukusebenzela uma unamathuluzi afanele.
Qapha ama-carbohydrates wakho
Ama-carbohydrate yizona izakhi ezithinta ushukela wegazi kakhulu. Uma unesifo sikashukela, kubalulekile ukuqapha ukudla kwakho kwe-carbohydrate ukuze uthole ukuthi yikuphi ukudla okusebenza kahle kakhulu ekushukela kwegazi lakho. Abanye abantu abanesifo sikashukela bazuza ngokulandela ukudla okunomsoco we-carbohydrate okudla ukuthi badle isilinganiso esifanayo sama-carbohydrate ngesikhathi esifanayo nsuku zonke. Buza udoti wakho obhalisiwe noma uthisha oqinisekisiwe wesifo sikashukela uma ungazuza ngokudla inani elinqunyiwe lama-carbohydrate ekudleni kwakho.
Hlanganisa Imifino Engelona I-Starchy
Ngokufaka imali emifino engekho isisindo, uzokwandisa ivolumu yokudla ekudleni kwakho okungasiza ekunciphiseni ukungena kwekhalori.
Uzophinde ukwandise ama- fiber , okungasiza ekunciphiseni i-cholesterol futhi ulahlekelwe isisindo.
Nciphisa ukungena kwakho kwe-Sodium
Ukudla okune-sodium kungakwandisa ingozi yokuba nomfutho wegazi ophezulu (umfutho wegazi ophezulu), okuyinto engozini yokuthuthukisa isifo senhliziyo. Ngenxa yokuthi abantu abanesifo sikashukela basengozini enkulu yokuthuthukisa isifo senhliziyo, ukugcina umfutho wegazi wakho emgomweni kubalulekile.
Uzofuna ukugwema ukwengeza usawoti ekudleni kwakho futhi ukwandise ukudla kwakho izithelo nemifino, izinhlobo ezimbili zokudla eziphansi ngokweqile kwi-sodium futhi ephakeme e-potassium ezingase zibe nomphumela omuhle wokucindezela kwegazi. Uhlobo lokudla oluye lwasebenza kubantu abaningi abanesifo sikashukela lubizwa ngokuthi ukudla kwe-DASH.
Yenza Ukuphila Kwakho Kufane
Izinhlelo ezicebile ezakhiwe ngamanzi ezinomsoco, ezijabulisayo, nezokuziphatha kuzokusiza wenze izinguquko ezihlala njalo ukuze uzuze futhi ugcine isisindo somzimba kanye nokuvimbela noma ukubambezela izinkinga zesifo sikashukela. Qala ukwenza izinguquko ngokubeka imigomo elula, ebonakalayo neyiqiniso. Isibonelo, uma ungalokothi udle ukudla kwasekuseni ngoba uhamba ekuseni, qala ngokudla isidlo sasekuseni izinsuku ezintathu ngesonto. Noma uma uqala ukusebenza ekuseni, uphathe ukudla kwasekuseni ekuseni bese uyidla emsebenzini.
Funda ukuthi ungakhetha kanjani ukukhetha okunempilo uma udla noma uthatha ukudla. Futhi uma ungewona umpheki, kodwa ufuna ukuqala ukupheka, ufunde ngamakhono ayisisekelo kanye nokupheka okulula. Kuthatha isikhathi sokwenza ukuziphatha okusha.
Gcina Injabulo Yokudla
Ukudla kufanele kube yinto ejabulisayo , ejabulisayo. Ukudla akuyona nje ukunambitheka, kuhlotshaniswa nomndeni nokwabelana. Ngakho-ke, ukukwazi ukulondoloza injabulo yokudla kuyisici esibalulekile ekudleni okunempilo.
Yebo, kuzwakale kulula ephepheni, kodwa uma kwakungelula ukuthi akekho nobunzima bokucabanga konke. Hlela ukuthola ibhalansi ngokukhetha ukudla okunempilo isikhathi esiningi, ukulalela umzimba wakho, nokudla ngengqondo.
Thola Ukupheka Okulula, Okulinganiselayo Kusuka Ezintweni Ezibonakalayo
Izikhathi eziningi siyazi ukuthi siyodla, kodwa asikwazi ukuthi singakubeka kanjani ndawonye. Ukuba nezokupheka ukukusiza ekuqondeni kubalulekile ekufundeni mayelana nokulawula ingxenye. Ukupheka kungakusiza futhi ukuthola ukudla okunamnandi nokumnandi kokubambisana kanye nokulondoloza isikhathi sokulungiselela ukudla nokuhlela kokudla. Imithombo enhle yasungulwa yi-Dietitians ababhalisiwe beqembu le-Diabetes Care and Education practice ye-American Academy of Nutrition and Dietetics.
Iresiphi ngayinye yasungulwa yi-professional futhi ibala uhlu lokudla okunomsoco. Banikeza futhi amathiphu ngalokho okumele bakhonze ukudla kanye nendlela yokwenza indawo.
Thola Usizo
Uma unenkinga yokulungisa imiqondo ngokwakho noma ukwenza uhlelo lwakho lokudla, cela usizo. Uma unesifo sikashukela, umshuwalense wakho kufanele uvikele isifo sikashukela ngokuziphathisa ukuphathwa, okwenza uvumelekile ukuhlangabezana ne-Certified Diabetes Educator (CDE). Enye yezinto ezikhethekile ze-CDE ukuthuthukisa izinhlelo zokudla ezizimele ukuze zihambisane nezidingo zakho zokudla okunomsoco kuphela kodwa indlela yakho yokuphila, imigomo, kanye namasiko.
Imithombo:
Association of American Diabetes Association. Amazinga Wokunakekelwa Kwezokwelashwa Esifo Sikashukela - 2015. Ukunakekela Isifo Sikashukela . 2015 Jan; 38 (I-Suppl 1): S1-90.