Ukuhlela kokudla kwesifo sikashukela kufanele kube ngabanye futhi kwenziwe ngenhloso yokusiza abantu abanesifo sikashukela bafeze kahle ukulawulwa ushukela egazini kanye nokwandisa umsoco, ukunciphisa umzimba, ukunciphisa ukucindezelwa kwegazi, kanye ne-cholesterol (uma kudingeka). Ngokuya ngesisindo sakho, umsebenzi, kanye negazi le-glucose ulawule umfundisi wakho wesifo sikashukela noma oqinisekisiwe angase ancome ukudla okulawulwa kwekhalori ne-carbohydrate.
Ngokunciphisa ama-calories nama-carbohydrates ungaphatha kangcono impilo yakho futhi uthuthukise ukulawulwa kwegazi kwegazi, kanye nokwandisa amandla akho. Eqinisweni, ucwaningo lwamuva lubonisa ukuthi ukulahlekelwa isisindo kungasiza ngempela ukubeka isifo sikashukela ekuxoxweni.
Uhlelo Lokudla Oluhambisana Nama-Carbohydrate, Amaprotheni, namafutha
Amalungiselelo okudla okulinganiselayo azoqukatha imifino eminingi engekho esithambile, ama-carbohydrate enhle, njenge- okusanhlamvu okugcwele, imifino yesitashi, ama-legumes kanye nezithelo eziphezulu ze-fiber. Zizohlanganisa iphrotheni enomzimba-njengenkukhu, inhlanzi, i-turkey, inyama yenkomo ephilile, kanye nobisi olunamafutha aphansi. Ukwengeza, uhlelo lokudla olulinganiselayo luzofaka amafutha enempilo, njengamafutha omnqumo, amantongomane, imbewu, ne-nutters, ukubiza amagama ambalwa.
Uma uye wafundiswa ukuba ulandele uhlelo lokudla lokudla lwesifo sikashukela sika- 1600-khalori, umhlinzeki wakho wokunakekelwa kwempilo uye wakusiza ukuthi uhloniphe ama-carbohydrate, futhi wakufundisa ngezinketho zokudla ezahlukene ezingakusiza ekufezeni imigomo yakho.
Ngezansi uzothola izinketho ezengeziwe, ezihlinzeka inani elilodwa lama-calories angu-1600 ngosuku lunye-isaziso sokuthi ukudla ngalunye kubhalansi lwe-carbohydrates, amaprotheni namafutha.
Iziphakamiso zifaka ibhulakufesi, isidlo sasemini (ngesixhumanisi sokuthola iresiphi), isidlo sakusihlwa, nemibono emisha. Funda kabanzi mayelana nokuhlelwa kokudla kwesifo sikashukela .
Ukudla kwasekuseni
- Isipinashi, i-Egg ne-Sandwich Cheese:
- I-muffin e-1 engamatshwayo angama-English (angakwazi ukufaka isikhwama esincane esincane sokuqoqa okusanhlamvu noma ingxenye eyodwa yesinkwa sonke okusanhlamvu)
- 1/2 indebe isipinashi esenziwe (eyenziwe ngamafutha omnqumo owodwa)
- Iqanda eliqhekekile kanye nama-whites amabili
- U-1 ushizi ushizi waseSwitzerland (noma i-1/4 indebe ehlwitha ushizi ophansi)
- 1 inkomishi honeydew ikhabe cubes
- Ikhofi ne 1 ithisipuni isigamu nengxenye
Ukuze uthole eminye imibono yasekuseni: Amaprotheni aphakeme, ama-High Fat Breakfast Ideas
Ukudla
- 1 ukukhonza sitrobheli inkukhu isaladi ngokugqoka
- 1 (in-6 intshi lonke okusanhlamvu) pita, efudumele kuhhavini
- 1 1/4 indebe ye-strawberries, i-3/4 indebe ye-blueberry, noma i-1 cup raspberries
- Amanzi ayisiqhwa ama-8 kuya kwangu-12 noma isiphuzo esingenashukela
Ukuze uthole imibono eyengeziwe yokudla kwasemini: Amanqamu Ahamba Kakhulu Wesifo Sikashukela
Dinner
- Ama-ounces angu-4 agwetshiwe (njenge-steak noma i-inkukhu ethosiwe, ingulube, noma inhlanzi ehlutshiwe)
- 1 ama-potato amancane aphekwe (cishe ngobukhulu begundane lekhompyutha)
- 1 inkomishi yakhipha ubhontshisi obuhlaza kanye namakhowe (noma enye yemifino engekho isitashi)
- Amanzi ayisiqhwa ama-8 kuya kwangu-12 noma isiphuzo esingenashukela
Snack
- Isipuni 1 yonke i-peanut yemvelo, i-almond, noma ibhotela
- I-apula encane (4 i-ounce) noma uhlobo oluhlukile lwezithelo zokuzikhethela (Qaphela: gwema izithelo ezomisiwe nezithelo ezisemathinini ezifakwe isiraphu ishukela)
- Amanzi ayisiqhwa ama-8 kuya kwangu-12 noma isiphuzo esingenashukela
Ukuze uthole imibono eminye yokuphuza: 20 Isifo sikashukela Sokudla okunamnandi kwamaKhalori angu-200 noma okuncane
Izindlela ezimbili ezivamile zokudla kwesifo sikashukela
Abantu abaningi abanesifo sikashukela bangazuza kusuka ekubalweni kwe-carbohydrate noma ngokulandela indlela yeplate. Kulabo bantu abanesifo sikashukela abasebenzisa i-insulini esekelwe inani lama-carbohydrate abalwa, ukubalwa kwe-carbohydrate kubaluleke kakhulu.
I-Carbohydrate Ukubala Indlela: Le ndlela ihilela ukulandelela amagremu ama-carbohydrates oyidla ngesidlo esisodwa. Amacebo amaningi okudla ngesifo sikashukela aqukethe ama-gramu angu-45 kuya kwangu-60 we-carbohydrate ngesidlo ngasinye (kodwa kufanele abe ngabanye ngokusekelwe endleleni yokuphila yabantu, ishukela egazini, isisindo, izinga lomsebenzi, njll). Inani elilodwa lama-carbohydrate okufanele uyidle ngosuku kumele lixoxwe nodokotela wakho noma u-dietitian.
Ngaphambi kokuba uthole le ngxoxo, ungase uzuze ngokugcina ilogi lokudla ukuze ukwazi ukuqonda okuyisisekelo ukuthi mangaki ama-carbohydrate okwamanje odlayo. Ukwengeza, ukugcina ilogi lokudla kungakusiza ukuba uphathe ushukela wegazi kanye nesisindo sakho, kuyilapho ugcina uxanduva lokudla kwakho.
Indlela ye-Plate: Kulabo bantu abangakwazi ukubala ama-carbohydrate, indlela yeplate ingaba indlela ephumelela kakhulu yokuhlangabezana nemigomo yakho yokudla kanye nempilo. Le ndlela yinkimbinkimbi encane kunokufaka ama-carbohydrates. Ukusebenzisa ipuleti ejwayelekile yokudla okudliwayo, kuhloswe ukwenza isigamu samifino engekho-starchy, i-one-yesine ye-plate high fiber carbohydrate, njengezinhlamvu ezigcwele, izithelo zommbila, noma imifino esitashi, njengama-sweet potato. Ingxenye yokugcina yeplate kufanele ibe neprotheyini ephilile, njengenkukhu enyama emhlophe, amaqanda, inhlanzi, i-shellfish, inyama yenkomo ephilile, ingulube noma amafutha aphansi aphansi (isabelo siyahluka futhi kuvame ukuba ngama-ounces angu-4).
Kuthiwani Ngokudla Kwemifino?
Kubantu abanesifo sikashukela sohlobo lwe-2 , ukulandela ukudla kokudla kwemifino kungabonakala kunzima kakhulu ngoba ukungabandakanyi imikhiqizo yezilwane njengenyama, inhlanzi, kanye nezinyoni kunganciphisa izinketho zamaprotheni. Nakuba kungase kubonakale kufanelekile ukuba udle amaprotheni aphakeme kakhulu ngenxa yokuthi zivame ukuba ngaphansi kwe-carbohydrate, kungenzeka ukuba udle ukudla kwemifino futhi ugcine isisindo esinempilo nokulawula ushukela egazini. Funda kabanzi: Ungaba kanjani Vegetarian nge Type 2 Diabetes.
Imithombo:
> Lean M, et al. Ukuphathwa kokunakekelwa kokunakekelwa okuyisisekelo ukukhishwa kwesifo sikashukela sohlobo lwe-2 (DiRECT): ilebuli evulekile, isilingo esenziwe ngokungahleliwe. "I- Lancet 2017: DOI: 10.1016 / S0140-6736 (17) 33102-1.