Ukudla kwemifino kungukudla okungahlanganisi inyama, izinyoni, izinhlanzi zasolwandle noma yimiphi imikhiqizo equkethe lokhu kudla. Kunezinhlobo ezimbalwa zezondlo zemifino. Isidlo se-lacto-ovo-zemifino, njengesibonelo, sisekelwe emanzini, imifino, izithelo, izithelo (ubhontshisi), imbewu, amantongomane, imikhiqizo yobisi kanye namaqanda. Ukudla okunomkhuhlane, enye indlela yokudla kwemifino, kungabandakanyi yonke imikhiqizo yezilwane kubandakanya amaqanda, ubisi, kanye nanoma yini enye yemvelaphi yezilwane ezifana noju.
Kubantu abanesifo sikashukela sohlobo lwe-2 , ukulandela ukudla kwemifino kungahle kubonakale kuyinkimbinkimbi ngoba ukungabandakanyi imikhiqizo yezilwane njengenyama, inhlanzi, 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. Eqinisweni, abanye bangase bathi ukudla kwemifino / vegan kungcono ngoba abacwaningi bathole ukuhlobana phakathi kwesifo sikashukela sohlobo lwe-2 kanye nokufakela inyama ebomvu, ikakhulukazi inyama esetshenziselwa njenge-bacon nezinja ezishisayo. Okunye ukuhlola kubonisa ukuthi ukudla okudliwayo kwemifino kanye ne-vegan kungathuthukisa ukugxila kwesikhumba se-plasma futhi kuboniswe ukuguqula ukuqhuma kwe-atherosclerosis.
Ukudla kwemifino kunezinhlobo zemifino, izithelo zommbila, okusanhlamvu okugcwele, amantongomane kanye nembewu. Isitatimende sesimo se-American Academy of Nutrition and Dietetics sibika ukuthi ukuphakama okukhulu kwemifino, ukudla okusanhlamvu okugcwele, izitshalo kanye namantongomane kuye kwahlanganiswa nengozi ephansi yokumelana ne-insulin kanye nohlobo lwesifo sikashukela sesibili, nokulawulwa kwe-glycemic ejwayelekile noma e-insulin -umuntu ngamunye.
Isihluthulelo sokudla ukudla kwemifino uma unesifo sikashukela ukuqiniseka ukuthi udla amanani awanele amaprotheni namafutha enempilo futhi ukhethe ama-fiber aphezulu ama-carbohydrate anesandla esilawulwayo.
Thola amaprotheni anele
Uma kuziwa ngesifo sikashukela, amaprotheni kuyinto izakhi ezibalulekile; kukhuthaza ukuzivikela, ukusiza ekudleni nokunciphisa ukugaya okungasiza ekulawuleni ushukela wegazi.
Ngokujwayelekile uma sicabanga ngamaprotheni, sicabanga nge-turkey, inkukhu, inhlanzi, nenyama, kodwa ukudla okudla ngemifino kunamaprotheni. I-American Academy of Nutrition and Dietetics ithi izitshalo zamaprotheni zingahlangabezana nezidingo zamaprotheni lapho kudla ukudla okuhlukahlukeneyo kanye nezidingo zamandla. Iprotheni esekelwe ezitshalweni ihlanganisa ubhontshisi, amantongomane, imbewu, okusanhlamvu okuphelele njenge-quinoa, ibhali, ne-bulgur. I-Lacto-ovo-izitshalo zingaphinde zithole amaprotheni avela kumaqanda kanye ne-yogurt. Isihluthulelo ukuqinisekisa ukuthi udla ezihlukahlukene nsuku zonke nokuthi unezinye amaprotheni ekudleni ngalunye.
Thola amafutha amahle kakhulu
Ezinye izifundo zibonise ukuthi abantu abalandela ukudla kokudla kwemifino babona ukunciphisa kwe-cholesterol yabo embi. Mhlawumbe lokhu kungenxa yokuthi ukudla okunomsoco ngokuvamile kucebile ama-acids, ama-fibre, nama-stter sterols we-polyunsaturated nama-polyteraturated futhi aphansi emafutheni aphelele atholakala kwimikhiqizo yezilwane njengempilo yenkomo yenkomo. Ngakolunye uhlangothi, izidlo zemifino zingenayo i-omega-3 fatty acids-ikakhulukazi lezo ezingabandakanyi amaqanda nezinhlanzi. Ucwaningo lubonise ukuthi ama-fatty acids ama-omega-3 abalulekile ngenhliziyo nangempilo yengqondo. Uhlobo lwesifo sikashukela 2 lungandisa ingozi yesifo senhliziyo, ngakho-ke ukugcina inhliziyo enempilo kubalulekile.
Uma ungadli amaqanda noma inhlanzi ungase udinge i-omega-3 supplement (DHA / EPA), kodwa ungathola amanye ala mafutha aphilile kusuka ku-milk soy eqinile nokudla okune-alpha linolenic acid, isitshalo esisekelwe e-n- 3 fatty acid ezifana flaxseed, walnuts, amafutha canola, kanye soy.
I-Fiber High Carbhydrate
Ucwaningo lubonisa ukuthi izitshalo zidla phakathi kuka-50 kuya kwezingu-100% fiber ngaphezulu kunezingewona izitshalo. Ukudla okuphezulu kwe-fiber kusiza ukulawula ushukela wegazi, i-cholesterol ephansi futhi ufeze ukugcwele. Imifino kanye nezinhlamvu ezigcwele ziqukethe i-carbohydrate egazini kancane futhi zicebile fiber ezingasiza ekuthuthukiseni ukulawulwa kwe-glycemic. Kubalulekile ukuqapha ukudla kwakho ngoba ama-carbohydrate yi-macronutrient ethinta ishukela egazini kakhulu.
Ngokuvamile, 1/2 indebe yamabhontshisi, ama-mbatata ama-1 amancane (ubukhulu begundane lekhompyutha), 1/3 indebe yezinhlamvu eziphekwe (ukuhlukahluka kungasebenza ngokuya kokusanhlamvu) kuqukethe cishe ama-15 kuya kwangu-20 amagremu we-carbohydrate, ngakho-ke awukwazi ukudla inani elingenamkhawulo. Ukufunda indlela yokubala kwe-carbohydrate kuzokusiza ukufezekisa ukulawulwa okuhle kweshukela egazini. Kuye ngokuthi isabelo sakho sama-carbohydrate singokudla, ungalungisa ukufaka kwakho ngokufanele. Ungasebenzisa futhi imitha yakho ye-glucose njengensiza yokuhlola ukuthi umzimba wakho uphendukela kanjani ekuhlanganeni kokudla okuthile. Ukuze uthole i-hemoglobin ephakanyisiwe ye-A1c engama-7% noma ngaphansi, i-American Diabetes Association ithi ishukela lakho legazi liyi 180mg / dL noma ngaphansi kwamahora amabili emva kokudla. Uma ngabe uhlola ishukela lakho legazi ngemva kwamahora amabili emva kokudla kwakho, inombolo yakho ingaguquki ngaphezu kwalolu mgomo, kungenzeka ukuthi udla ama-carbohydrates amaningi kakhulu ekudleni kwakho. Xoxa ngalokhu nguthisha wakho wesifo sikashukela noma obhalisiwe bokudla ukuze ukwazi ukulungisa ukudla noma imithi yakho ngokufanele.
Hlangana Nethimba Lakho Lezokwelapha
Ngaphambi kokushintsha ukudla kwakho, kubalulekile njalo ukukhuluma nomhlinzeki wakho wezempilo. Uma ucabangela ukushintshela kokudla kwemifino, kufanele uhlangane nesidlo sokudla esibhalisiwe. Bangasiza ekuziphatheni ngokwezifiso uhlelo lokudla ukuze bavumelane ne-carbohydrate, amaprotheni, amavithamini, kanye nezidingo zamaminerali. Kuye ngokuthi uhlobo luni lokudla kwemifino onqume ukulandela, kungase kudingeke uthathe izithako ezakhiwa izakhi ongazitholayo, kubandakanya insimbi, i-zinc, i-iodine, i-calcium, i-vitamin D ne-B12. I-dietitian yakho ingabuye ifundise indlela yokwandisa ukondla kwezakhi ezithile ezithile ngokudla kokubambisana kanye namasu okupheka.
Amawebhusayithi we-Vegan / Vegetarian Eating
Kunezinsiza eziningi zokudla kwe-vegan nokudla kwemifino. Okulandelayo kukhona izinsiza ezinokwethenjelwa nezithembekile:
- I-Dietetic Practice Group: I-Vegetarian Nutrition
- UMsombuluko weMhlaba ngoMsombuluko
- Indlela Yokudla Plate
> Imithombo:
UCraig WJ, Mangels AR: Isikhundla se-American Diabetes Association: ukudla okutshala imifino. I-JA Diet Assoc 2009: 1266-1282
UBarnard ND, uKatcher HI, uJenkins DJ, Cohen J, Turner-McGrievy G. Imifino yemifino kanye ne-vegan ekuphatheni uhlobo lwesifo sikashukela. Isitifiketi seNutriti 2009; 67: 255-263.
U-Willett WC. Indima ye-dietary acids n-6 fatty ekuvimbeleni isifo senhliziyo. J Cardiovasc Med (Hagerstown). 2007 Sept; 8 Ukusekela 1: S42-5.