Uma udokotela wakho ekutshela ukuthi unesifo sikashukela, umbuzo omkhulu ofika engqondweni uthi, 'Ngizodlani manje?' Abantu abaningi bacabanga ukuthi ukuphatha isifo sikashukela kunzima futhi kuyadina. Kodwa akunjalo. Ukudala ukudla okumnandi nokunempilo okukusiza ukuphatha isifo sikashukela sakho akuyona inkimbinkimbi njengoba ungase ucabange. Ake sibone ukuthi ungakha kanjani uhlelo lokudla olulula, olumnandi, nolunempilo.
Kuyini ngempela ukudla okuhambisana nesifo sikashukela?
Kalula nje, lolu uhlelo lokudla olukusiza ukulawula amazinga kashukela egazini lakho, ugcine isisindo esinempilo, futhi unciphise ingozi yakho yesifo senhliziyo. Akudingi noma yiziphi izinguquko ezinkulu. Izinto eziyinhloko okufanele uzicabangele lapha yizinto ezintathu esizazi kakade:
1. Ukudla Okunempilo: Lokho esikudlayo.
2. Inani Elinempilo: Inani esilidlayo.
3. Isikhathi Esinempilo: Ukuthi sidla ngesikhathi esifanele yini.
Uma usujwayele ukudla ngale ndlela, awukwazi ukulawula isifo sikashukela kuphela, kodwa kwezinye izimo ngisho nokuguqula lesi sifo.
Yiziphi izinto okufanele sizifake ekudleni kwethu?
Ukudla okuhle kwesifo sikashukela akudingeki kukhawulelwe ohlotsheni olulodwa lokudla. Ukudla okulinganiselayo okunazo zonke izakhamzimba ezine - ama-carbohydrate, amaprotheni, i-fiber, namafutha - kuzosiza ukulawula amazinga kashukela egazini lakho kusukela ekukhuphukeni nasekuweni. Kungakusiza futhi uzizwe usuthi isikhathi eside. Isihluthulelo lapha ukubeka phambili ukudla kwemvelo, okuphelele kunokudla okucutshunguliwe.
Ama-carbohydrate Anempilo
Ama-carbohydrate angushukela, izitashi, kanye nefayibha ekudleni. Sifuna ukukhetha ama-carbohydrate aphelele, angacutshungulwanga. Lawa akugcina uzizwa usuthi, alawula ushukela egazini, asiza ekugayweni kokudla, futhi asiza ekwehliseni amazinga e-cholesterol.
- Okusanhlamvu okuphelele: Ilayisi elinsundu, i-oats, i-millet, ibhali.
- Izithelo ezinoshukela ophansi: Izithelo ezifana nama-blueberry, ama-raspberry, ama-strawberry, nama-blueberry.
- Imifino nemifino: i-broccoli, iklabishi, isipinashi, ikholifulawa, ubhontshisi.
- Imikhiqizo yobisi enamafutha aphansi: i-yogurt engenashukela, ubisi olunamafutha aphansi.
- Imifino: ubhontshisi, ubhontshisi oluhlaza, ubhontshisi oluhlaza, ubhontshisi oluhlaza.
Ukudla Okucebile Nge-Fiber
I-fibre iyingxenye yokudla kwezitshalo imizimba yethu engakwazi ukuyigaya. Kodwa isiza ukudla ukuthi kudlule ohlelweni lwethu lokugaya ukudla. Ukudla ukudla okune-fibre eningi kungakusiza uzizwe usuthi ngokushesha, okungakusiza ukulawula isisindo sakho . I-fibre nayo ibalulekile ekulawuleni ushukela wegazi kanye namazinga e-cholesterol.
- Imifino namakhambi
- Isithelo (kungcono ukudla isithelo esiphelele esikhundleni sokudla ujusi wezithelo, okunganyusa ushukela egazini lakho)
- Okusanhlamvu okuphelele
- Amantongomane (ama-cashew, amantongomane, ama-alimondi)
- Imifino efana ne-lentile, ubhontshisi oluhlaza, nobhontshisi oluhlaza
Amaprotheni
Amaprotheni athatha isikhathi eside ukuze imizimba yethu igaye kunama-carbohydrate. Ngakho-ke uma sidla ukudla okucebile ngamaprotheni, sizizwa silambile kamuva. Amaprotheni nawo abalulekile ekukhuleni kwemisipha nasekulungisweni kwamangqamuzana. Leli khono lokulungisa amangqamuzana libaluleke kakhulu ngoba kuthatha isikhathi eside ukuthi amanxeba esikhumba aphole kubantu abanesifo sikashukela.
- Inyama enamafutha aphansi: Inkukhu engenasikhumba.
- Inhlanzi: Izinhlanzi ezinjenge-kelawalala, i-thalapat, i-balaya, ne-tuna.
- Amaqanda
- Imikhiqizo yobisi enamafutha aphansi: iyogathi engenashukela, ushizi onamafutha aphansi.
- Amaprotheni asekelwe ezitshalweni: i-Tofu, ubhontshisi, ubhontshisi, ibhotela lamantongomane.
Amafutha Amahle
Amafutha asiza imizimba yethu ukugcina amandla, ukukhulisa amangqamuzana, nokuvikela izitho zomzimba. Lapha, sidinga ukukhetha izinhlobo "ezinhle" zamafutha. Lawa abizwa ngokuthi amafutha angu-`(Monounsaturated)` kanye namafutha angu-`(Polyunsaturated)`. Lawa anciphisa izinga le-`(LDL) cholesterol` emizimbeni yethu futhi avikele impilo yenhliziyo. Kodwa khumbula, amafutha amahle aphezulu ngamakhalori, ngakho-ke kuwukuhlakanipha ukuwadla ngamanani amancane .
- Amantongomane (ama-cashew, amantongomane)
- Amafutha omnqumo nama-olive
- Ukwatapheya
- Ama-omega-3 fatty acids (atholakala ezinhlanzini ezinamafutha njenge-salmon nama-sardine, kanye nama-walnuts)
Hlola amazinga kashukela egazini lakho ngaphambi nangemva kokudla. Zama ukuqonda iphethini phakathi kwalokho okudlayo namazinga kashukela egazini lakho. Lokhu kuzokusiza ukulawula ushukela egazini lakho.
Izinto okufanele sizisuse ekudleni kwethu
Ukudla ukudla okuhle nokugwema ukudla okubi kubaluleke ngendlela efanayo ekulawuleni isifo sikashukela. Zama ukunciphisa lokhu kudla ngangokunokwenzeka, noma ukuyeke ngokuphelele.
| Izinhlobo zokudla okufanele uzigweme | Kungani kufanele sizigweme lezi zinto? |
|---|---|
| Ama-carbohydrate alula futhi acwengekile (Isibonelo: isinkwa esimhlophe, ilayisi elimhlophe, iziphuzo ezimnandi, amabhisikidi anoshukela, amakhekhe) | Lokhu kuncane ngokudla okunomsoco kanye ne-fiber. Kwenyusa amazinga kashukela egazini futhi kwandisa ingozi yesifo senhliziyo. |
| Iphrotheni enamafutha amaningi (isib. isoseji, ubhekeni, inyama yenkomo enamafutha, ingulube) | Lezi ziphezulu ngamakhalori namafutha angenampilo. Zandisa ingozi yokugcwala kwamafutha emithanjeni yegazi. |
| Amafutha Agcwele (Isibonelo: ibhotela, ushizi onamafutha agcwele, i-ayisikhilimu, uwoyela kakhukhunathi, isikhumba senkukhu) | Lokhu kwandisa amazinga e-cholesterol egazini (kubalulekile ukusebenzisa izinto ezifana namafutha kakhukhunathi ngobuningi obuncane kakhulu). |
| Amafutha Ashintshiwe (isib. imajarini, ukudla okusheshayo, ukudla okusheshayo, ama-chips nama-cookies) | Lezi yizinhlobo zamafutha eziyingozi kakhulu ze-cholesterol. Kungcono ukuwagwema ngokuphelele. |
| Usawoti omningi kakhulu (i-Sodium) (isib. ukudla okucutshunguliwe, ukudla okulula okunosawoti, amasoso) | Ukusetshenziswa kukasawoti ngokweqile kubangela umfutho wegazi ophezulu. Ukuhlanganiswa komfutho wegazi ophezulu nesifo sikashukela kuyingozi kakhulu. |
Kulula kakhulu! "Indlela Yokuhlola Isifo Sikashukela"
Uma unenkinga yokuthola ukuthi uzodlani nokuthi uzodla malini uma ulungiselela ukudla, nansi indlela elula kakhulu. Ibizwa ngokuthi "indlela ye-diabetic plate."
1. Thatha ipuleti elijwayelekile (cishe amasentimitha angu-9).
2. Gcwalisa ingxenye (1/2) yepuleti lakho ngemifino nemifino engenaso isitashi esiningi. Isibonelo, izinto ezifana nobhontshisi, iklabishi, ikholifulawa, isipinashi, kanye nelethisi. Lokhu kuphansi kuma-carbohydrate futhi akunyusi ushukela egazini. Kugcwele futhi i-fiber, amavithamini, kanye namaminerali.
3. Gcwalisa ingxenye eyodwa kwezine (1/4) yepuleti lakho ngeprotheyini engenamafutha. Isibonelo, ucezu lwenkukhu engenasikhumba, ucezu lwenhlanzi, iqanda, noma udali.
4. Gcwalisa okusele (1/4) kwepuleti lakho ngama-carbohydrate anempilo. Isibonelo, ilayisi elinsundu, amazambane abilisiwe, amazambane amnandi, noma ucezu lwesinkwa esiphelele.
5. Khetha amanzi noma isiphuzo esingenashukela esinama-calorie aphansi ukuze usiphuze kanye nokudla kwakho.
Le ndlela ilula kakhulu, akunjalo? Uma ujwayela ukwabelana ngisho nesitsha sakho selayisi esivamile ngale ndlela, kuzoba lula kakhulu ukulawula isifo sikashukela.
Singakhuluma ngesidlo esiyisibonelo esifanela iSri Lanka?
Kulungile, manje ake sibone ukuthi singakusebenzisa kanjani lokho esikushilo ukudala ukudla kwansuku zonke sisebenzisa ukudla kwezwe lethu.
Isidlo sasekuseni
- Inketho 1: I-Kurakkan ene-2 rotis, enye i-sambol kakhukhunathi enosawoti omncane kanye neqanda elibilisiwe.
- Inketho 2: Inkomishi ye-oats enengxenye yebhanana kanye nama-cashew ambalwa.
- Inketho 3: Nelayisi le-bran, isitshulu se-lentil, kanye nesaladi eluhlaza.
Isidlo sasemini (ngokusho "kwendlela yepuleti")
- Ingxenye (1/2) yepuleti: Ubhontshisi onamafutha kanye nesaladi yeklabishi.
- Ucezu lwenhlanzi oluphekwe kusoso we-chili (1/4) oluvela epuletini .
- Ucezu lwepuleti (1/4): irayisi le-bran.
Isidlo sakusihlwa (ukudla okulula)
- Inketho 1: Nge-atta flour rotis ezimbili, i-chickpea curry, kanye nesaladi yekhukhamba.
- Inketho 2: Ingcezu yenkukhu eyosiwe nesobho lemifino.
- Inketho 3: Inkomishi yama-chickpeas abilisiwe kanye nenkomishi ye-yogurt engenashukela.
Ukudla okulula
Uma ulambile phakathi kokudla, nansi eminye yemithetho ongayenza:
- Isigamu senkomishi yama-chickpeas abilisiwe
- Inqwaba yamakinati
- Ingxenye ye-avokhado
- I-yogurt engenashukela
- I-apula
Okubalulekile: Lokhu kumane nje kuyisiqondiso esijwayelekile. Inani lamakhalori owadingayo ngosuku lizohluka kuye ngobudala bakho, isisindo, izinga lomsebenzi, kanye nesimo sempilo. Ngakho-ke, kungcono ukukhuluma nodokotela wakho noma isazi sokudla ukuze udale uhlelo lokudla oluqondene nawe.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla okuhambisana nesifo sikashukela akusho nje ukudla ukudla okungenalutho, okungenalutho. Kumayelana nokudla ukudla okunempilo, okunomsoco, nokumnandi.
- "Indlela Yokudla I-Diabetes Plate" iyindlela elula kakhulu yokuhlela ukudla kwakho kalula.
- Gcwalisa ingxenye yepuleti lakho ngemifino/izithelo .
- Gwema ukudla okucutshunguliwe, okunoshukela, nokunamafutha amaningi ngangokunokwenzeka. Khetha okusanhlamvu okuphelele, amaprotheni angenamafutha amaningi, namafutha amahle .
- Hlala uthintana nodokotela wakho ukuze wakhe uhlelo lokudla oluqondene nawe.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho