Ngifundise ngesifo sikashukela: imikhiqizo iziguli sikashukela. Izimiso eziyisisekelo sikashukela umsoco

Noma yimuphi isifo nezinkinga zemizwelo umuntu, ikakhulukazi uma ngeke welaphe. Ngifundise ngesifo sikashukela libhekisela isifo esingelapheki ukuthi ngeke welaphe ngokuphelele, kodwa ungakwazi ahlalisane naso iminyaka eminingi ezayo ne yokuphila efanele. Yini okudingeka uyenze manje siyazi.

Kuyini isifo sikashukela?

Isifo lapho kwamanyikwe akakwazi ukulawula ukukhiqizwa insulini kanye noshukela egazini sibizwa ngokuthi isifo sikashukela. Kunezinhlobo ezimbili zama-sifo, kuhluke uhlobo (lokuqala nelesibili). Ziyahlukahluka bodwa, kodwa umphumela uyefana - ingcosana ushukela. Lesi sifo kuyingozi ngoba ayikwazi ukutholwa ngokushesha, okuyinto evimbela isikhathi umzimba ukuze uqale ukwesekwa, imithi nokudla. Kufanele kuqashelwe ukuthi lesi sifo kakhulu kunaye kula mashumi eminyaka amuva. Uma engakakhulumi ukuhlangabezana kwasebekhulile, kodwa manje zingatholakala ngisho izingane ezincane.

Isifo sikashukela (yikuphi ukudla ingagxila, kuzoxoxwa ngezansi) ibekwe njengezwe lesithathu zezifo eziyinkimbinkimbi futhi uvamile ezweni. Kuthinta izindawo omzimba ebuthaka ngesikhathi esisodwa, kodwa lezi zinqubo engelapheki, ngakho-ke kubalulekile konke uhlelo ukuvimbela ukwehluleka ingasetshenziswa ukuqala ukwesekwa.

Yini abantu kufanele egcina ngokwakha sikashukela?

Uma uthola ukuthi umndeni wakho (noma Qha, makungabi njalo, une) kwatholakala nalesi sifo, kufanele adikile ucabange ukuthi ukuphila uphela. Uma imodi ye, amandla, yokulala, ukuzivocavoca, umndeni wakho (noma) ihlelwe kahle bayophila isikhathi eside futhi ukuphila okumatasa.

Ukuze sisekele isidingo samanzi emzimbeni ukuze siqiniseke ukuthi amazinga kashukela egazini lahlala uhla evamile abanesifo sikashukela (ngaphambi kokudla: 3,8-7,2 mmol / l emva kokudla - abafika kwabangu-10 mmol / l). izinkomba ezinjalo kungenziwa kuqinisekiswe, ngokuqondene nemithetho ethile:

1. Ukudla okunomsoco. Kubantu abanjalo kukhona uhlobo olukhethekile lokudla okokuqala kungcono ukwenza uhlu imikhiqizo iziguli sikashukela, engeke ukwandisa ezingeni glucose.
2. Isikhathi alale futhi uvuke (isib nobuthongo 22.00 ukuze 7.00).
3. Gwema ukulimala ahlukahlukene kwesikhumba, njengoba kule isifo impahla yayo okuzivuselela ziwohloka kakhulu.
4. Zama ukuthi overload ngokwakho ngokwenyama. umthwalo eqinile ukukhulisa kashukela.

izimiso lokudla kulo isifo

Njengoba ukudla kubaluleke kakhulu ukusebenza komzimba womuntu ke ukuthuthukiswa wakhe umbuso abanesifo sikashukela basingatha ekhethekile. Ngo uhlobo 1 sikashukela hhayi iziguli phelisa umjovo wezokwelapha kanye nokudla ngaphandle kokuvumela ukungenisa ushukela. Kudinga indlela ethé ukuhluka kancane, uhlobo 2 ngifundise ngesifo sikashukela. Imikhiqizo ngesikhathi esifanayo kufanele futhi kukhethwe ukuze yabo Inkomba glycemic kwaba ongaphakeme. Kubalulekile futhi ukuqaphela ukuthi isifo uhlobo 1 ikuvumela ukuba umuntu angangenisa cishe yonke imikhiqizo, nokulinganiselwa encane kuphela, kanti owesibili ngu-plan yokudla iyinkimbinkimbi kakhulu kunalokho. Kodwa ukudla okunjalo kungaba ngokushesha ukujwayela futhi baze baqale Wawujabulela.

Abantu abagulayo kudingeka banamathela esimisweni ahlukahlukene futhi amandla wamaqhuzu, ezidingwa i sikashukela nesifo. imikhiqizo sikashukela kufanele iqukathe eziyinkimbinkimbi amavithamini namaminerali, kodwa futhi ufake umzimba izingxenyana ezincane. Sikashukela kudingeka udle izikhathi 4-5 ngosuku, hhayi naedites.

Kungakhathaliseki ukuvumela nangangesihlabathi iziguli sikashukela?

Ukuze uthole ukuthi lapho okusanhlamvu ingasetshenziswa hhayi njengoba ukudla kulesi sifo, akudingeki ithebula imikhiqizo iziguli sikashukela, kulula ukukhumbula. Lesi sifo okuvimbela ukusetshenziswa semolina nelayisi. Le mikhiqizo kakhulu ukukhulisa amazinga kashukela egazini, ngakho kuzo kungcono ukuba nidede. Zonke ezinye okusanhlamvu edliwayo eziningi ezijwayelekile. Ikakhulukazi ewusizo kukhona nokunye okufana nokolweni, oat kanye nebhali okusanhlamvu.

Isinkwa ufulawa imikhiqizo abanesifo sikashukela

Kukholakala ukuthi isinkwa imikhiqizo etholakala kulo Akwamukelekile ukuthi isifo ezinjengesifo sikashukela. Products in sikashukela ngempela akufanele kunama-carbohydrate kalula digestible - kungcono ukubhaka, ophaya, amakhekhe, ehla nesinkwa kusukela ufulawa. Kodwa imikhiqizo ebhikawozi akuyona esikhundleni, izinkampani namuhla bazimisele ukunikeza nomkhakha we ezinye flours ukubhaka. umkhiqizo ewusizo futhi kudingekile ubhekwa amaprotheni-bran noma rye isinkwa, bran Muffin. Nciphisa ukusetshenziswa lwesinkwa kuyadingeka uma usuku unquma niwadle ubhontshisi noma udali.

Yimiphi imikhiqizo engathandeki for iziguli sikashukela? inyama

Abantu abaningi bacabanga ukuthi ukusetshenziswa izinhlobo ezahlukene inyama akukho lutho olungalungile nalesi sifo. Kodwa ungakhohlwa ukuthi inyama zingase okuqukethwe amanoni ukudla okunamafutha umonakalo omkhulu esigulini. Futhi ephansi fat izinhlobo okufanele sehlele ngaphakathi ngaphansi kolawulo, ukuze sikwazi kalula inhlabamkhosi. Inyama nenhlanzi imikhiqizo kuvumelekile iziguli sikashukela yilezi:

• yenkukhu mafutha - turkey, ijuba, inkukhu abasha;
• inyama uphansi lipids - krolyatina inyama yenkonyana;
• inhlanzi mafutha - hake, Pollack, haarder.

Ukuphuza uphuzo, ayo kanye compotes

Isifo sikashukela (ukudla, imikhiqizo, ukuhlela imenyu, ukuqaliswa imiyalelo wezokudla kanye nezinye izenzo ezihlobene zesifo) kuyinto yini umthwalo osindayo isikhathi labo bayathanda ukuba etotoswa izinhlobo zophuzo oludakayo. Utshwala akuvunyelwe nhlobo ku lesi sifo. Abaningi abaqondi ukuthi kungani. Impendulo ilula: 1 igremu utshwala okumsulwa iqukethe 7 kilojoule, ngisho nalapho lidle isilinganiso ngokulinganisela kungase kubangele isigqugquzeli igazi ushukela.

Anikwazi ukuphuza izithelo iziphuzo nesiphuzo ngokuqukethwe ushukela izithelo noma labo lapho eziningi glucose. Ikakhulukazi contraindicated in juice kwamagilebhisi, uphayinaphu, sitrobheli, okusajingijolo. A ehlukile ezinhle ayo iyisitshulu izithelo, yebo, ngaphandle kwalokho ushukela noma uju. uphuzo ekhethwayo omnyama noma oluhlaza itiye kunalokho ebuthakathaka ikhofi isiphuzo kusukela Chicory. Ushukela e iziphuzo ezishisayo ungayithola enye saccharin noma ezinye Sweetener.

Izithelo kanye nemifino iziguli lesi sifo

Akubona bonke izithelo nemifino ingasetshenziswa abantu ngesifo ezinjengesifo sikashukela. sikashukela imikhiqizo kumelwe ibhekane zokuqapha ngokucophelela isiguli, ngakho udinga ukwazi ukuthi hlobo luni izithelo kuyinto sebekubeke kungamukeleki. Njengoba for imifino ke, except for a ngcosana they zivunyelwe yimuphi ubukhulu.

Kwesithelo amanani angenamkhawulo uvunyelwe ukuba ukudlele apula eliluhlaza kanye kiwi. Zonke izithelo red yellow, ngeshwa, awukwazi ukudla. Izithelo ezivuthiwe obomvu kwakhiwa semali glucose. It akuvunyelwe akuvumelekile ukudla amakhiwane, asanda izithelo candied, Persimmons kanye amapetshisi ngesifo ezinjengesifo sikashukela. Ukudla, imikhiqizo kudingeka uhleleke ukuze bakwazi ngezinye izikhathi ukunikeza umzimba wakho ikhefu kusukela monotony. Ngo inani elilinganiselwe kufanele uvumele iplamu, oluhlaza amagonandoda, izithelo ezomisiwe, beet, amazambane kanye izaqathe.

Imikhiqizo yobisi: ukuthi kungenzeka ukusebenzisa?

Asikwazi ukuphila ngaphandle imikhiqizo yobisi, ngoba nabo sithola eziningi izakhi ewusizo, abaluleke kakhulu zazo - calcium. Kuvunyelwe imikhiqizo sikashukela kanye angazamukela eziningi yobisi. Kodwa kukhona ezinye umehluko wemisindo nemiqondo yamagama ukuthi kudingeka kucatshangelwe ekusebenziseni kwabo.

• Ubisi kumele kube nonfat, kungenjalo kumele kube kancane lwenkomo olufakwe amanzi, wonke ayilingani.
• Ukhilimu omuncu kumele kusetshenziswe hhayi ningi than 15% amafutha. Uma kungaqali, kungashiwo buhlanjululwe ngosizo yogurt.
• Yogurt, yogurt, whey, Arjan futhi kudingeka uhlole okuqukethwe amafutha. Kufanele singeqi 2.5%.
• Kefir kufanele lisetshenziswa ngokweqile njengoba yogurt. Udaba ne-yogurt kudinga ngokucophelela, ngoba umkhiqizo ithengwa ngezithako zawo has a ushukela izithelo flavour ahlukahlukene. Kungcono uma kuzokwenziwa ekhaya.
• Cottage shizi kuwusizo ukudla ngokuqukethwe amafutha amaphesenti 0; 1; 5.

Ukuthi amaqanda ziwusizo?

Wonke umuntu uyazi izinzuzo amaqanda emzimbeni. Ososayensi baye bafakazela ukuthi nokusetshenziswa bakwazi ukusilimaza, futhi uma ukungasetshenziswa kahle kwazo. Uma sibheka ukwakheka kwazo zabo cholesterol esithinta imithambo ababuthakathaka kakade yabantu abanesifo sikashukela. sikashukela imikhiqizo kufanele abe ukukhanya digestible. Kubantu abanjalo, amaqanda edliwayo hhayi ningi than 2 ngeliviki. Enye Iqanda into izigwaca - lena umkhiqizo ewusizo kubo bonke abantu, izingane kuhlanganisiwe. Bona kusebenze umsebenzi ubuchopho, ukusiza ukususa ubuthi emzimbeni futhi kujwayeleke ukusebenza pheshana emathunjini. Nokho-ke akudingekile ukuba ukuhlukunyezwa, ngoba caloric yabo ayizange kukhanselwe.

Njengoba lesi sifo kakhulu izenzo ngokuyinhloko kwesibindi, ekudleni kuzomele sifake nemikhiqizo equkethe lezo ejenti lipotropic. Kuyinto imikhiqizo efana soy, cottage shizi, oatmeal. Nge inkukhu kungcono ukususa isikhumba, ngoba futhi cholesterol ephakeme. Ngaphezu kwalokho, kufanele sizame ukupheka zonke ukudla ambalwa, ngakho azigcina zonke izakhi kanye izakhiwo imikhiqizo.