Ngaba nawe unesifo seswekile ? Ngoko ke kufuneka ube nemibuzo emininzi malunga nokusela ubisi. Izinto ezifana nokuthi "Ngaba ukusela ubisi kuya kuyinyusa iswekile egazini ?", "Luhlobo luni lobisi olulungileyo?", "Ngaba ubisi luyimfuneko ngokwenene?" Ubisi sisondlo esibalulekileyo ekutyeni okunesondlo. Kodwa namhlanje siza kuthetha ngokucacileyo malunga nokuba kufanelekile na ukuba umntu onesifo seswekile asele ubisi.
Masiqale siqonde isifo seswekile.
Ngaphambi kokuba sithethe ngobisi, masizikhumbuze kancinci ngesifo seswekile. Kukho iintlobo ezimbini eziphambili zesifo seswekile.
Uhlobo lwe-1 lwesifo seswekile
Kulapho ipancreas yomzimba wakho ivelisa i-insulin encinci kakhulu okanye ingayivelisi kwaphela. Ibangelwa sisifo sokuzikhusela komzimba . Idla ngokuchongwa ebuntwaneni. Ingalawuleka, kodwa ayinakuthintelwa. Umntu onesifo seswekile sohlobo loku-1 kufuneka afake i-insulin ukuze ilingane nobungakanani bee -carbohydrates ekutyeni kwakhe. Oku kuthetha ukubala ii-carbohydrates kwisidlo ngasinye kunye nokuthatha isixa esifanelekileyo se-insulin.
Uhlobo lwesibini lwesifo seswekile
Olu lolona hlobo lwesifo seswekile luxhaphakileyo kuluntu. Okwenzekayo apha kukuba umzimba awuvelisi i-insulin eyaneleyo okanye umzimba awukwazi ukuyisebenzisa ngokufanelekileyo i-insulin oyivelisayo. Le meko ikhula kancinci. Inxulumene kakhulu nokutyeba kakhulu. Kwakhona, ukuba unezi zinto zilandelayo ezinobungozi, unokuba nesifo seswekile sohlobo lwesibini.
- Ukuba nesifo seswekile kusapho
- Ukuba nesifo seswekile ngexesha lokukhulelwa ( isifo seswekile sokukhulelwa)
- Ukwaluphala
- Ukungawusebenzisi umzimba
Abanye abafazi banokuba nesifo seswekile ngexesha lokukhulelwa. Sihlala siphela emva kokuba umntwana ezelwe. Kodwa basengozini enkulu yokufumana isifo seswekile sohlobo lwesibini kwixesha elizayo.
Isondlo esikubisi siyichaphazela njani?
Ubisi sisiselo esibaluleke kakhulu esityebileyo kwi-calcium kwaye siqinisa amathambo ethu. Kodwa ubisi lukwaquletheIqulethe amafutha kunye neecarbohydrate. Ezi zizinto ezimbini ezinokuba yingxaki kumntu onesifo seswekile.
Makhe sijonge ukwakheka kwezondlo kwiintlobo ezahlukeneyo zobisi. (La manani asekelwe kwikomityi enye (malunga ne-240 ml) yobisi olunamafutha aphantsi).
| Uhlobo lobisi | Umxholo weekhalori | Amafutha (iigram) | Iicarbohydrate (iigram) |
|---|---|---|---|
| Ubisi olupheleleyo | 152 | 7 | 12 |
| Ubisi oluncitshisiweyo lwamafutha | 122 | 4.5 | 12 |
| Ubisi olunamafutha aphantsi | 106 | 2.5 | 12 |
| Ubisi Olungenamafutha/Olungenamafutha | 84 | Ngaphantsi kwe-1 gram | 12 |
Lumka ngamafutha: Isifo seswekile kunye nokutya okunamafutha amaninzi zizinto ezibangela umngcipheko wesifo sentliziyo.Oku kwandisa umngcipheko wokuba nesifo seswekile. Ke ngoko, ukulawula ubungakanani bamafutha ekutyeni kwakho kunokunciphisa lo mngcipheko. Kodwa khumbula, kufuneka sinciphise amafutha amabi. Amafutha alungileyo anceda ekulawuleni isifo seswekile. Uninzi lwamafutha kubisi luloluhlobo olubi. Ke ngoko, khetha ubisi olunamafutha aphantsi okanye olungenamafutha nanini na xa kunokwenzeka . Ngale ndlela, unokufumana i-calcium kunye nezinye izondlo ngaphandle kwamafutha angaphezulu.
Lumka ngeekhabhohayidreyithi: Iikhabhohayidreyithi ezikubisi ziyagaywa emzimbeni zize ziguqulwe zibe yiswekile (iglucose) zize zongezwe egazini. Kwisifo seswekile sohlobo 1 nohlobo 2, kufuneka ulumke malunga nobungakanani beekhabhohayidreyithi ozityayo. Ukusela ubisi lwe-zaadi ngaxeshanye kunokubangela ukuba amanqanaba eswekile egazini lakho anyuke.
Ungawulawula njani ubisi kunye namanqanaba akho eswekile?
Ngamafutshane, ngokutya inani elifanayo leecarbohydrates imini yonke, ungagcina amanqanaba eswekile egazini ehlala ehleli.
Xa ufunyaniswa ukuba unesifo seswekile, ugqirha wakho uya kukuthumela kwingcali yokutya, eya kukunceda ubale ukuba zingaphi iicarbohydrate onokuzitya ngosuku kwaye ikufundise indlela yokubala iicarbohydrates ngokujonga iilebheli zokutya.
Khumbula, ukuphila nesifo seswekile kunzima ngaphezu kokubala ii-carbohydrates. Ukutya okunamafutha amaninzi kunye neeproteni kunokuchaphazela indlela umzimba ocola ngayo kwaye usebenzisa ii-carbohydrates ngayo.
Eyona nto ingcono onokuyenza kukusela ubisi oluncinci (umzekelo, isiqingatha sekomityi) kuqala uze ubone ukuba luchaphazela njani amanqanaba eswekile egazini lakho. Ekuhambeni kwexesha, uya kufunda indlela ubisi nezinye ukutya ezikuchaphazela ngayo wena. Oku kuya kukunceda ucwangcise ukutya kwakho, uthathe isigqibo sokuba ufuna i-insulin engakanani, kunye nokutya omele ukutye nobisi. Thetha nogqirha wakho ngale nto.
Ezinye iindlela zobisi
Ukuba awunyamezelani ne-lactose okanye awunayo i-allergy kwiimveliso zobisi, ungathanda ukucinga ngobisi lwenkomo endaweni yalo. Zininzi iindlela ezinjalo ezithengiswayo.
- Ubisi lwe-almond
- Ubisi lwesoya
- Ubisi lwe-oat
- Ubisi lwekhokhonathi (uhlobo lokusela)
- Ubisi lwerayisi
- Ubisi lweCashew
- Ubisi lwebhokhwe
Kodwa nantsi into ebaluleke kakhulu: Nokuba yeyiphi na into okhetha ukuyitshintsha, funda ilebheli ngononophelo!
- Jonga ukuba kukho iswekile eyongeziweyo na:Amaxesha amaninzi, iswekile yongezwa kolu bisi ukuze lube mnandi ngakumbi. Khetha uhlobo "olunganancasa".
- Jonga umxholo weecarbohydrate kunye namafutha: Ezinye izinto ezithatha indawo yazo, umzekelo i-soy, irayisi, kunye nobisi lwe-oat, zinokuba neecarbohydrate ezingaphezulu kunobisi lwenkomo.
- Jonga i-calcium kunye neproteni: Jonga ukuba into oyisebenzisayo endaweni yayo iqiniswe yi-calcium kunye neproteni na. Ngaphandle koko, cwangcisa ukufumana ezo zondlo kwezinye ukutya.
Eyona nto ibalulekileyo kukukhetha eyona ifanelekileyo kwisicwangciso sakho sokutya kunye neenjongo zakho zempilo.
Umyalezo Wokuya Ekhaya
- Umntu onesifo seswekile angalusela ubisi, kodwa khumbula ukuba iicarbohydrates ezikulo ziyawanyusa amanqanaba eswekile egazini.
- Ukuze unciphise umngcipheko wokuba nesifo sentliziyo, khetha ubisi olunamafutha aphantsi okanye olungenamafutha endaweni yobisi olupheleleyo.
- Ukuba usebenzisa ubisi endaweni yobisi lwenkomo, qiniseka ukuba uyayifunda ilebheli kwaye uqaphele iswekile eyongeziweyo, iicarbohydrate kunye namafutha.
- Qala ngomlinganiselo omncinci kuqala uze uqaphele indlela ochaphazela ngayo umzimba wakho. Chonga ubungakanani kunye nohlobo olulungele wena.
- Ngaphambi kokuba wenze naluphi na utshintsho kwindlela otya ngayo, thetha nogqirha wakho rhoqo uze ucele icebiso lakhe.
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