Ukudla ukudla kwabantu abanesifo sikashukela akulona "usayizi owodwa ohambisana nakho konke." Izidingo zomuntu zonke zokudla zihlukile. Zizohluka ngokususelwa ebulili bakho, ubudala, izinga lomsebenzi, ukuphakama, isisindo, kanye nemithi. Uma ungakabonisi nesidlo sokudla esibhalisiwe, funani eyodwa. Bangakusiza ukuba uhlakulele uhlelo lokudla oluzimele ukuze uhlangabezane nazo zonke izidingo zakho eziyingqayizivele.
Kuthiwa lokho, izinhlelo zokudla ezihambisana nalezi zindlela ezilandelayo zizosebenza kubantu abaningi abane-type 2 yesifo sikashukela. Ngakho qala ukusebenza kule mihlahlandlela yokuhlela yokudla:
- Zama njalo ukuphakamisa okuqukethwe kwefayibha yezinhlelo zakho zokudla ngokukhetha okukhethwa kukho kokudla okusanhlamvu futhi ufaka izithelo nemifino.
- Khetha imikhiqizo yobisi ephansi njengama-skim noma u-1% ubisi, i-yogurt ephansi yamafutha, nama-fat-fat ushizi.
- Nciphisa ukusetshenziswa kwamafutha ngokujwayelekile. Khetha ukuphekwa, ukugcoba, noma ukukhishwa usebenzisa i-spray-free, non-stick. Uma kudingwa amafutha, ukusebenzisa i-canola noma amafutha omnqumo ngokuvamile kuyindlela enempilo kakhulu ngoba lamafutha awaqukethe amafutha agcwele.
- Yenza ngokufanele ukudla kwakho. Ukusebenzisa ipuleti ejwayelekile yesidlo sakusihlwa:
Ukudla kwasekuseni : Yenza isigamu sesitashi sakho seplate, isithelo esisodwa sekota, kanye nesiprotheni esisodwa sekota.
Usuku lokudla kanye nesidlo sakusihlwa: Yenza isigamu sesidlo sakho semini kwasemini kanye nemifino ye-dinner engeyi-starchy, ukudla okuyi-quarter-grain-starchy kokudla kanye nesiprotheni esisodwa sekota. Yengeza ubisi olunamafutha obuphansi obukhonza noma olunye isitashi, kanye nokukhonza izithelo ukuze kuphekwe lezi zidlo.
Ukuze uthole isidlo sakusihlwa , sebenzisa ipuleti yesayizi ejwayelekile yesaladi bese wenza isitashi se-whole-okusanhlamvu, ubisi noma ubisi oluphansi kakhulu, kanye nesinye amaprotheni anesigamu.
Ukulandela le mihlahlandlela jikelele kumele kuveze uhlelo lokudla olulungele abantu abaningi abanesifo sikashukela sohlobo lwe- 2 futhi cishe luba:
- 45 kuya ku-60 amagremu we-carbohydrate ngesidlo ngasinye
- 15 kuya ku-30 amagremu we-carbohydrate ngehora lesikhohlwa
- Amakholori angu-50% wezinsuku zonke ezivela ku-carbohydrate, ama-20% ama-khalori avela kumaprotheni, nama-30% ama-khalori avela kumafutha (7% kusuka ku-fat saturated).