Ukudla kanye nokulahlekelwa kwesisindo sohlobo lwesifo sikashukela

Thayipha 2 Ukudla kwesifo sikashukela

Ngenxa yokuthi ukudla okunye, njenge-carbohydrate, ngokuqondile kuthinta ushukela wegazi lakho, ukudla kwakho kungenye yezinto ezibaluleke kakhulu ekulawuleni isifo sikashukela. Ama-carbohydrate atholakalayo ekudleni okufana nalokhu: ukudlala, izithelo, ubisi / yogurt, izithelo, amaswidi namaswidi. Lapho ama-carbohydrate eguquguqukayo aphenduka ushukela (i-glucose), okuwumthombo oyinhloko womzimba. I-insulini, i-hormone ekhiqizwa ama-pancreas, ithatha i-glucose kusuka ekusakazeni kwegazi kuya kumaseli azowasebenzisa amandla.

Uma unesifo sikashukela, ukulawula ushukela wegazi kungaba nzima noma ngenxa yokuthi ama-pancreas akwenzi ngokwanele i-insulin noma i-insulin yenza ukuthi ayisebenzisi kahle. Lokhu kwenzeka uma ukhuluphele kakhulu. Ukudla okuningi kungasiza ekwenzeni isisindo nokukhuluphala, okwenza umzimba wakho unamathele kakhulu kwi-insulin . Ukufunda indlela yokudla ukudla okunomqondo olinganiselayo, okuguquguqukayo, kungakusiza ukuba ulahlekelwe isisindo futhi uphathe ushukela wegazi.

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Wonke umuntu onesifo sikashukela udinga ukuphatha ukudla kwakhe kwe-carbohydrate. Kungakhathaliseki ukuthi benza lokhu nje ngokunciphisa ukudla kwabo kwe-carbohydrate, ukubala ama-carbohydrate, noma ukudla ukudla okunomsoco we-carbohydrate, ukushintsha ama-carbohydrate kungaholela ekulahlekelweni kwesisindo , ukulawulwa ushukela egazini, futhi ngokuvamile ukunciphisa i-triglycerides (uhlobo lwamafutha olungandisa ingozi yakho Isifo senhliziyo). Ngaphezu kwalokho, iningi labantu abanesifo sikashukela sohlobo lwe-2 kudingeka linciphise isisindo. Ukuze sinciphise isisindo, sidinga ukunciphisa ukudla kwethu kwekhalori jikelele. Ngokufiphaza i-fibre, ukunciphisa izingxenye eziningi, ukunciphisa ukudla okuphezulu kwekhalori, njengama-amaswidi nokudla okusheshayo, nokukhetha izinhlobo ezifanele ze-carbohydrate , amafutha, namaprotheni, abantu abane-type 2 yesifo sikashukela bangakwazi ukulahlekelwa isisindo.

Kunezinhlobo eziningi zezinhlelo zokudla ezingakusiza ukuba ulahlekelwe isisindo. Sebenzisa isikhathi esithile ukuqonda ezinye zezindlela ezingcono zokudla ngesifo sikashukela ukuze ugxume uqale.

Yiziphi Izindlela Ezinhle Zokudla Isifo Sikashukela?

Fundisa ngokwakho ngangokunokwenzeka mayelana nokudla. Funda ukuthi ungadla ukudla, yikuphi ukudla okumelwe ukwehlise, lapho kufanele udle, nokuthi ungabelana kanjani nokulawula ukudla kwakho. Sicela uqaphele ukuthi izingxenye eziqondile zihlukile kumuntu nomuntu ngokususelwa kuzidingo zekhalori, isisindo, njll Nazi ezinye zezindlela ezinhle zokuqalisa:

Zisebenzise Indlela Yendlela Yendlela: Indlela yokubeka ipulazi iyindlela elula yokwenza ingxenye ukulawula ukudla kwakho ngaphandle kokubala ngokuqondile ama-carbohydrates wakho. Ukugcizelelwa kwalo kugxile ekukhuleni imifino engekho isisindo , okusanhlamvu okuphelele, kanye namaprotheni aphilile. Indlela yeplate iyindlela enhle yokwandisa i-fiber intake. Ukudla okune-fibre kungasiza ekunciphiseni ukuthi ushukela wegazi lakho ngokushesha kangakanani. Ukudla ukudla okuphezulu-fiber nakho kungakusiza ukuba ulahlekelwe isisindo ngoba ukudla okuphezulu-fibre kufakwe ngendlela ehamba kancane, okukusiza uzizwe ugcwele.

Ukuzwa ngokugcwele ngokushesha kungasiza ukunciphisa ukudla kwakho kwekhalori futhi kusize ekulahlekeni kwesisindo. Ukudla okuphezulu-fiber nakho kunevithamini namaminerali athile, okuthuthukisa umsoco wakho.

Ukuze usebenzise indlela yeplate, mane nje uhlukanise ipuleti yakho zibe ezintathu. Yenza uhhafu imifino yakho engekho-starchy, njenge-salad, i-broccoli, ubhontshisi wezinhlamvu, ukholifulawa, utamatisi, njll. Dlulisa ingxenye yesine yeplate yakho ukuze uncike amaprotheni, njengenkukhu egajisiwe, inhlanzi eqoshiwe noma ebhakawe, noma inyama enomzimba onjenge-steir e-steir . Ingxenye yakho yamaprotheni kufanele ibe ngo-3-4oz (ubukhulu bekhadi lamakhadi, noma isandla sesandla sakho). Futhi ekugcineni, yenza ingxenye yesine yeplate yakho i-carbohydrate eyinkimbinkimbi, njengezinhlamvu eziphelele njenge-quinoa, ilayisi elibomvu, ibhali, imifino enesitembu njengamazambane ama-sweet baked, noma i-legume efana ne-chickpeas, noma ubhontshisi abamnyama. Isabelo sakho kufanele sibe ngo-1 inkomishi noma ngokugcwele. Ungafaka amafutha enempilo ekudleni kwakho, njengokukhonza i-avocado noma amafutha omnqumo wokupheka. Ukukhonza ngamafutha kungu 1 ithisipuni kanye nengxenye ye-avocado cishe ingxenye yesithathu ye-avocado.

Kuye ngezidingo zakho zekhalori, ungakwazi ukwandisa ukudla kwakho kwamafutha futhi. Uma usulambile ngemuva kwalesi sidlo, ube nokunye ukusiza kwemifino engekho isitashi. Qiniseka ukuthi udla kancane futhi ujabulele ukudla kwakho.

Yidla ukudla okuhambisanayo kwe-Carbohydrates: Uma unesifo sikashukela, kufanele ulawule ukudla kwakho kwe-carbohydrate ngoba ama-carbohydrate yizinhlobo zokudla ezithinta ushukela wegazi kakhulu. Ukudla okunomsoco we-carbohydrate kusho ukuthi udla ngesilinganiso esifanayo sama-carbohydrate ngesikhathi esifanayo nsuku zonke. Lokhu akusho ukuthi kufanele udle ukudla okufanayo nsuku zonke, kodwa ukuthi uhlose ukudla isilinganiso esifanayo sama-carbohydrate kokudla ngalunye. Isibonelo, uma uyala ukuba udle ama-45g we-carbohydrates for breakfast kwasekuseni, ama-15g we-carbohydrates for a snack, kanye nama-60g we-carbohydrate ngodla, ufuna ukuzama ukunamathela kulokho nsuku zonke. Ukudla ukudla okunomsoco we-carbohydrate kungasiza ukugcina ushukela wakho wegazi uphazamise futhi uvimbele ukushintshashintsha. Isibonelo, uma udla i-carbohydrate encane yekusasa ngosuku olulodwa bese udla isidlo se-carbohydrate esindayo ngosuku olulandelayo, ama-sugars akho egazi angase ahlasele.

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Ukungaguquguquki kusiza ukugcina ushukela wakho wegazi uhlale uqinile. Uma ulandela lolu hlobo lokudla, kuzodingeka ube i-carbohydrate savvy. Kumele ube yi-counter good carbohydrates counter, wazi lapho i- carbohydrate efihliwe ihlala khona , futhi unamathimba wokubala ama-carbohydrate amahle .

Nciphisa izinhlobo ezithile zokudla: Ukunciphisa izinhlobo ezithile zokudla kusebenza kubo bonke abantu abanesifo sikashukela. Futhi ngobuqotho, ngisho noma ungenayo isifo sikashukela, ukunciphisa lezi zinhlobo zokudla kuyingxenye yokudla okunempilo. Izinhlobo ezithile ze-carbohydrate ehlanziwe, ehlanjululwayo, njengezinkwa ezimhlophe, i-pasta, ijusi, amaswidi, ikhekhe, ne-candy, ingandisa ushukela wegazi ngokushesha. Ngaphezu kwalokho, ziqukethe ukudla okuncane kakhulu futhi zicebile ngekhalori ezingabangela ukuzuza kwesisindo. Ngenkathi abantu abaningi abanesifo sikashukela bakholelwa ukuthi abakwazi ukudla izithelo, fresh, izithelo zonke, ezifana namajikijolo, kungaba yingxenye yokudla kwesifo sikashukela . Ingxenye yezithelo nendlela odla ngayo izithelo kufanele ihlolwe ngokucophelela. Hlela ukugwema ijusi yezithelo ngokuphelele ngaphandle kokuba ushukela wegazi lakho liphansi. Zama ukugcina izithelo zakho zibe ngu-2-3 ngosuku bese ucabangela ukugwema izinhlobo ezithile zezithelo ezifana nezithelo ezomisiwe namagilebhisi, okungavuselela ngokushesha ushukela wegazi. Shintsha isinkwa esimhlophe, i-pasta, nama-bagels wezinhlamvu ezigcwele njengezinkwa ezigcwele okusanhlamvu noma i-pasta yonke yezinhlamvu. Lezi zinguquko zingasiza ekulawuleni ushukela wegazi lakho, ukwandisa ukudla kwakho kwefayibha, futhi ukwandise umsoco wakho. Khumbula ukuthi, nakuba ususe ama-carbohydrate ahlanzekile wezinhlamvu ezigcwele, izingxenye zisebalulekile. Isibonelo, uma ushintshela uketshezi wakho ushukela oatmeal ekuseni, lokho akusho ukuthi ungadla inani elingenamkhawulo. Ingxenye yama-carbohydrate isabalulekile kokubili ukulawulwa kwekhalori nokulawulwa ushukela wegazi.

Funda Ngokulawulwa Kwama-Portion: Ubuningi bama-carbohydrate kubaluleke kakhulu njengekhwalithi ye-carbohydrate uma kuziwa ekulawuleni isifo sikashukela. Inani lama-carbohydrate oyidingayo ngosuku linganqunywa ngokusekelwe kwesisindo sakho, izinga lomsebenzi, izidingo zekhalori, nokuthi umzimba wakho uphendula kanjani ama-carbohydrates. Xoxa nomfundisi wakho wesifo sikashukela ukuthi mangaki ama-carbohydrate oyidingayo ngosuku , ukuze ukwazi ukulawula ukugaya amagremu akho ama-carbohydrate usuku lonke. Uma unesithakazelo ekubalweni kwe-carbohydrate noma uthola kuyinkimbinkimbi kakhulu, inhloso yokusebenzisa indlela yeplate.

Enye ye-carbohydrate ingama-15g. Lokho akusho ukuthi ulinganiselwe ku-15g ngesidlo ngasinye, kepha sisebenzisa i-15g njengendawo yokukhomba. Iningi labantu lingaba ne-45g ye-carbohydrate ngesidlo ngasinye. Abanye abantu bayazuza ngokudla ama-carbohydrate angaphansi, kanti abanye bangadinga ngaphezulu uma besebenza kakhulu noma badinga ukudla okungaphezulu kwekhalori. Kuye ngokuthi ngabe usebenzisa indlela yokushintshanisa (indlela edala yokubala ukudla) noma ukubala ama-carbohydrate ngezigremu eziphelele, uthisha wakho wesifo sikashukela angakufundisa ukuthi ungabala kanjani izingxenye zama-carbohydrate noma amagremu agcwele.

Ukudla ukudla okulinganiselayo kusho ukulawula izingxenye zakho zokudla ezingenalo ama-carbohydrate, ikakhulukazi uma uzama ukuncipha. Uma unciphisa ukudla kwakho kwe-carbohydrate bese uqala ukudla amanani angenamkhawulo we ushizi (ngoba i-carb ephansi), ukungavumelani ngeke ulahlekelwe isisindo.

Nazi ezinye izingxenye:

• Ukusebenza okunye kwezithelo: 1 ucezu lonke, 1 inkomishi yamajikijolo, 1/2 indebe ehlanganisiwe noma ikhaloni, amagilebhisi angu-12-15 noma ama-cherry (gcina izithelo kuze kube ngu-2-3 servings ngosuku)
• Omunye wesitashi: ucezu olulodwa lwesinkwa, 1/3 indebe ephekwe noma irayisi, 1/2 indebe ephekwe i-oatmeal, i-3/4 indebe engasetshenzisiwe, ubhontshisi bekhathu 1/3, amazambane ama-1 amancane (usayizi wegundane lekhompyutha)
• Amaprotheni namafutha awaqukethe ama-carbohydrate, kodwa ayenamakhalori. Ucwaningo oluthile lubonisa ukuthi ukudla amaprotheni aphakeme, ukudla okunamafutha aphezulu kungasiza ekuthuthukiseni ushukela wegazi. Umuntu ngamunye kufanele abe nesimiso sokudla esizimele, ngoba lokho okusebenzayo kungase kungasebenzi kumunye umuntu. Xoxa nomhlinzeki wakho wezempilo uma lokhu kukulungile kuwe.
• Amaprotheni: 1 ukukhonza isidlo ngasinye cishe ngo-3-4 oz, ubukhulu bekhadi lamakhadi noma isandla sakho.
• Amafutha: 1 ukukhonza yi: 1 ithisipuni yamafutha omnqumo, i-1/3 avocado, ~ 1 ithisipuni ibhotela ibhotela. Nakulokhu, lokhu akusho ukuthi lokhu kungakanani okulinganiselwe kwisidlo ngasinye. Okunye ukudla, njengamaprotheni nawo aqukethe amafutha. Ezinye izifundo zibonise ukuthi inani lamafutha alibalulekile njengekhwalithi yamafutha. Hlela ukhethe amafutha enempilo, njengamafutha omnqumo, amantongomane, imbewu, i-avocado. Uma kunokwenzeka, funda amalebula bese unamathele ekukhonzeni okulodwa. Isibonelo: uma usebenzisa imayonnaise, noma ibhotela le-nati, funda ilebula bese unamathele ekukhonzeni oyedwa.
• Imifino engekho isitashi: 1/2 indebe ephekwe noma 1 indebe eluhlaza. Zama ukudla ngezinsuku ezingu-5-7 ngosuku. Imifino engekho-starchy ngokuvamile yinto eyodwa yokudla ongayidla ngamanani angenamkhawulo. Layisha lapho ungakwazi ukukusiza ukugcina ugcwele.
• Amaswidi: I-American Heart Association iphakamisa ukuthi inani eliningi lamashukela anziwe ngosuku: Amadoda: 150 amakhilogremu ngosuku (37.5 amagremu noma amathisipuni ayisishiyagalolunye). Abesifazane: 100 ilanga ngosuku (25 amagremu noma amathisipuni ayisithupha).

Ngingayifaka Kanjani Ukudla Kwesifo Sikashukela Ekuphileni Kwansuku Zonke?

I-American Diabetes Association iphakamisa ukuthi abantu abanesifo sikashukela bathola izinhlelo zokudla ezikhethiwe ngokusekelwe ekuthandweni kwabo / ukungathandwa kwabo, isiko, indlela yokuphila, isisindo, izinga lemfundo, njll. Ukuhlangana nomfundisi obhalisiwe obhalisiwe noma umfundisi wesifo sikashukela kuyindlela enhle yokukusiza uqonde ama-carbohydrate ukudla okunempilo yesifo sikashukela. Bangakunikeza uhlelo lokudla lokuzikhethela kanye namathuluzi okudingayo ukuze uqale ukwenza izinqumo zokudla okuhle. Uma ungakwazi ukuhlangana nomuntu, faka indlela yakho entsha yokudla ezinyathelweni ezincane.

Uma uzizwa ukhululekile ngalolu lwazi, qala kancane. Hamba esitolo sokudla bese uthatha izinto ezinempilo . Uma ungenalo ukudla okunempilo endlini, ngeke ukwazi ukubeka ndawonye ukudla okunempilo. Okwesibili, susa izilingo zakho. Awukwazi ukulawula okukuzungezile ngaphandle, kodwa ungakwazi ukulawula okusemakhaya akho. Gwema amakhukhi, ikhekhe, ijusi nama-chips. Uma kungekho, awukwazi ukukwenza. Uma ufuna ukuzithokozisa ngezikhathi ezithile, yenza kube ukuphuma. Phuma ukhilimu emva kokuhamba. Uyakwazisa kakhulu. Uyomangala ukuthi uzokujabulela kangakanani indlela yakho entsha yokudla nokuthi uyomangala kanjani ukuthi uzoba kanjani endleleni odla ngayo. Yiba nesineke, noma kunjalo. Kuthatha isikhathi ukudala imikhuba emisha.

Khumbula ukuthi noma yikuphi ushintsho ongayenza kuwufanele umzamo wakho. Ngisho noshintsho oluncane kunazo zonke lungasiza ekuthuthukiseni ushukela wakho wegazi kanye negazi. Yenza imigomo enengqondo kuwe. Isibonelo, uma usetshenziselwa ukudla i-donut ne-sugary ikhofi yekusasa, shintshela ku-muffin weNgisi yonke yengqolowa nge-peanut butter bese unciphisa ushukela ekhofi lakho. Ngeviki elilandelayo, gxila emini-engeza imifino esikhwameni sakho noma upake isikhwama esincane semifino yokusika. Emva kwesinye isonto noma kunjalo, unquma ukwenza isidlo ubusuku obubili ngesonto bese uqhuba indlela yeplate. Uma uqala ukuzizwa ungcono, uzofuna ukuqhubeka ukwenza izinguquko.

Cabanga ngalokhu: Okudlayo kuyisici esikhulu sempilo yakho yansuku zonke. Sihlale sivivinywa ukuze senze izinqumo eziphilile. Kungakhathaliseki ukuthi unquma ukulandela ukudla okunomsoco we-carbohydrate, sebenzisa indlela yeplate, noma umane unciphise izingxenye zakho ze-carbohydrate futhi wenze ukhetho olungcono lokudla, kufanele unqume ukuthi i-mantra yakho entsha kufanele idle ngezempilo. Isifo sikashukela "ukudla" akuyona into yesikhashana. Ngokwenza imigomo emincane, engokoqobo, ungaphumelela ekulahlekelweni kwesisindo nokunciphisa ushukela wegazi, i-cholesterol, negazi. Ukulungisa indlela entsha yokudla kuthatha isikhathi esithile, futhi ungase uhlehlise kanyekanye. Kulungile. Vumela ukwenza amaphutha bese uqhubeka.

Uma Udinga Usizo

Njenganoma yini entsha, ngezinye izikhathi sidinga usizo. Unganqikazi ukuxhumana nomfundisi wakho we-diabetes oqinisekisiwe noma u-dietitian obhalisiwe uma udinga usizo. Bayingcweti futhi bakhona ukukusiza. Ungasebenzisa futhi izinsiza ku-intanethi, ezifana nokuphefumulelwa, amathiphu, nemfundo eminingi. Uma ufuna olunye ulwazi, cabanga ngokuthola omunye umuntu onesifo sikashukela ngokugqugquzela nokuphefumulelwa. Ungabheka njalo ku-American Association Diabetes Association ukuze uthole usizo noma dLife.com ukuze uthole indlela e-inthanethi yokuhlangana nabanye abane-diabetes.

Izwi elivela

Ukudla ukudla okunempilo kungenye yezindlela ezibaluleke kakhulu zokuphatha isifo sikashukela. Nakuba kungase kubonakale kunzima, kulawulwa. Futhi namhlanje asigcini nje ukukhethwa ngokudla okungenampilo, kodwa futhi sihlanganiswa nempilo enempilo. I-America iye yavuka phezu kokudla okunempilo. Sebenzisa zonke izinsiza onakho. Beka imigomo emincane, ebonakalayo, futhi uvumelane nazo zonke izinqola zakho. Ungadla okunempilo futhi ujabulele nakho.