Uma unesifo sikashukela, umbuzo othi "Ngizodlani manje?" mhlawumbe ufika engqondweni yakho ngaso sonke isikhathi, akunjalo? Ngezinye izikhathi uzizwa wesaba ukudla irayisi elincane, futhi ngezinye izikhathi uzizwa udangele uma ubona isidlo esimnandi. Eqinisweni, ukudla esikudlayo kunomthelela omkhulu emazingeni ethu kashukela egazini. Lokhu kuyiqiniso ikakhulukazi kumuntu onesifo sikashukela. Ake sixoxe ngalokhu kalula namuhla, ngendlela ongayiqonda, njengokungathi ukhuluma nomngane.
Uma sidla amakhalori amaningi, ikakhulukazi ama-carbohydrate, noma njengoba siwabiza kanjalo, isitashi, kunalokho esikudingayo, amazinga ethu kashukela egazini ayakhuphuka. Uma amazinga ethu kashukela egazini ehlala ephezulu isikhathi eside, kungalimaza imizwa yethu, izinso, kanye nenhliziyo. Yingakho odokotela behlala besitshela ukuthi silawule ukudla esikudlayo.
Khumbula, into ebaluleke kakhulu lapha ukukhetha ukudla okunempilo okukufanele, udle ngesikhathi esifanele, futhi uqaphele ukuthi udlani. Ukwenza lezi zinto ngendlela efanele kuzosiza umzimba wakho ukuthi usebenzise i-hormone insulin ngendlela efanele.
Yikuphi ukudla okungcono kakhulu kwesifo sikashukela?
Akukho ukudla okulingana nabo bonke abantu abanesifo sikashukela. Umzimba wabo bonke uhlukile. Umgomo wakho kufanele kube ukusebenzisana nodokotela wakho ukuze wakhe uhlelo lokudla olunempilo olungakusiza ukulawula umfutho wegazi lakho, i-cholesterol, kanye ne-A1c (isilinganiso soshukela wegazi ojwayelekile ezinyangeni ezi-3 ezedlule), kanye nokukusiza ukuthi ulawule isisindo sakho.
Kunezindlela zokudla eziningana ezamukelwa emhlabeni wonke ezisiza ukulawula isifo sikashukela. Ake sibheke ezimbili zazo.
1. Ukudla kwe-DASH
Igama eliphelele lalokhu 'Izindlela Zokudla Zokumisa Umfutho Wegazi'. Kalula nje, kwaqala ukwethulwa ukulawula umfutho wegazi ophakeme, okungukuthi, umfutho wegazi. Kodwa ucwaningo luthole ukuthi luhle kakhulu nakubantu abanesifo sikashukela. Abantu abanesifo sikashukela abalandela lokhu kudla banciphise kakhulu umfutho wegazi wabo, i-cholesterol embi (LDL), amanani e-A1c, kanye namazinga kashukela egazini asheshayo.
Ukudla kwe-DASH kulula kakhulu:
- Izinto okufanele uzidle kakhulu: imifino, izithelo, okusanhlamvu okuphelele, ubisi olunamafutha aphansi kanye nemikhiqizo yobisi, inhlanzi, izinkukhu, ubhontshisi kanye namakinati.
- Izinto okufanele uzikhawulele: Inyama enamafutha amaningi, ukudla kobisi okunamafutha agcwele, uwoyela kakhukhunathi, uwoyela wesundu, iziphuzo ezinoshukela, kanye namaswidi.
| Isigaba sokudla | Ukudla okunconywayo kwansuku zonke/masonto onke |
|---|---|
| Imifino namakhambi | Ukudla okungu-4-5 ngosuku |
| Isithelo | Ukudla okungu-4-5 ngosuku (okuphakathi nendawo) |
| Okusanhlamvu okuphelele (isb., ilayisi le-bran, i-oats, i-millet) | Ukudla okungu-6-8 ngosuku (izingxenye ezincane) |
| Ukudla kobisi okunamafutha aphansi (isib. ubisi olunamafutha aphansi, iyogathi) | Ukudla okungu-2-3 ngosuku |
| Inhlanzi, inkukhu engenasikhumba | Ngaphansi kwamagremu angu-170 ngosuku |
| Amantongomane, imbewu, ubhontshisi | Ukudla okungu-4-5 ngesonto |
| Amafutha namafutha | Iziphako ezi-2-3 ngosuku (izipuni ezi-2-3) |
| Ubumnandi noshukela | Ukudla okungaphansi kwezi-5 ngesonto (inani elincane kakhulu) |
2. Ukudla KwaseMedithera
Lokhu ukudla okujwayelekile kwabantu emazweni azungeze uLwandle iMedithera. Kuhle kakhulu enhliziyweni. Ucwaningo lubonisa ukuthi lokhu kudla kunciphisa ingozi yesifo senhliziyo, isifo sikashukela, izinhlobo ezithile zomdlavuza kanye nokucindezeleka.
Lokhu kugxile kakhulu emifino, izithelo, okusanhlamvu okuphelele, ubhontshisi, amantongomane, namafutha omnqumo . Inyama ebomvu, ubisi, amaswidi, usawoti, kanye nokudla okucutshunguliwe kulinganiselwe kakhulu.
Izinto ezinhle kakhulu ongazengeza ekudleni kwakho
Kulungile, manje ake sibone ukuthi yikuphi ukudla okungcono kakhulu ongakwengeza ekudleni kwakho kwansuku zonke.
Imifino namakhambi
Lezi kufanele zibe yinkosi yepuleti lakho. Kungaba kuhle uma ungagcwalisa ingxenye yepuleti lakho ngemifino.
- Izinketho ezinhle kakhulu: Noma yiluphi uhlobo lwemifino, njenge-broccoli, izaqathi, ubhontshisi, ukhukhamba, utamatisi, isipinashi, i-kale, nesipinashi. Lokhu kungadliwa kungaphekiwe, kubilisiwe, noma kuthosiwe kancane emafutheni.
- Qaphela: Imifino ekheniwe ingaba nosawoti omningi. Futhi, gwema amasaladi emifino enziwe ngebhotela noshizi omningi.
Isithelo
Izithelo zigcwele amavithamini nezakhamzimba. Kodwa izithelo nazo ziqukethe ushukela wemvelo, ngakho-ke kudingeka uqaphele ngenani lazo.
- Izinketho ezinhle kakhulu: Noma yisiphi isithelo esisha, njengama-apula, amawolintshi, ubhanana, amagilebhisi, ama-tangerine, ama-guava, i-papaya. Ijusi yezithelo engenashukela owengeziwe (ngenani elincane) ilungile.
- Umkhawulo: Amajamu, izithelo ezisemathinini, kanye namasiraphu ezithelo ezenziwe ngoshukela.
Amaprotheni
Sithola amaprotheni ezintweni ezifana nenyama, inhlanzi namaqanda.
- Izinketho ezinhle kakhulu:
- Izinhlanzi ezicebile ku- Omega-3, njenge-salmon, i-tuna, i-mackerel, kanye ne-sardine.
- Inkukhu engenasikhumba.
- Amaqanda.
- Amaprotheni emifino afana ne-lentile, ubhontshisi, uphizi kanye ne-soy .
- Umkhawulo: Inyama ecutshunguliwe njengesoseji, ama-meatball, ubhekeni, inyama yenkomo enamafutha amaningi, ingulube, kanye nenyama ethosiwe.
Ukudla kobisi okunamafutha aphansi
- Izinketho ezinhle kakhulu: ubisi olungenamafutha, i-yogurt enamafutha aphansi, i-yogurt yamaGreki.
- Umkhawulo: ubisi olunamafutha agcwele, ushizi (ngobuningi), ibhotela.
Ukudla okufanele kukhawulelwe nakanjani
Ukuthi unesifo sikashukela akusho ukuthi awukwazi ukudla lutho. Kodwa kukhona ukudla okungakhuphula amazinga kashukela egazini lakho. Kufanele unciphise ukudla kwakho lokhu kudla.
| Isigaba sokudla | Izinto okufanele uzikhawulele noma uzigweme |
|---|---|
| Isitashi / Ama-carbohydrate | Isinkwa esimhlophe, i-naan, ilayisi elimhlophe (izingxenye ezinkulu), i-rotis emhlophe kafulawa, i-pasta. Ama-French fries. |
| Amaswidi neziphuzo | Iziphuzo ezinoshukela (i-soda, i-cordial), amakhekhe amnandi, amabhisikidi, i-pudding, i-toffee, ushokoledi. Amajusi ezithelo anoshukela omningi. |
| Amafutha namafutha | I-margarine, uwoyela wokuthosa ngokujulile, kanye ne-lard kuqukethe amafutha e-trans. |
| Amaprotheni | Inyama ecutshunguliwe (amasoseji, ubhekeni), inyama ebomvu enamafutha amaningi, isikhumba senkukhu, inyama ethosiwe kakhulu kanye nenhlanzi. |
| Utshwala | Kungcono ukugwema utshwala. Utshwala bungabangela ukuthi amazinga kashukela egazini ehle ngendlela eyingozi. Uma kudingeka, cela iseluleko kudokotela wakho bese uphuza okuncane esiswini esingenalutho. |
Khumbula into eyodwa. Uma uyeka ukudla ushukela amasonto ambalwa, umzimba wakho nolimi lwakho kuzojwayela. Khona-ke uzoba nezifiso ezincane zamaswidi. Ngisho nezinto ezimnandi zemvelo njengezithelo zizoqala ukunambitheka kangcono kuwe.
Okubalulekile: Akukho ukudla okuzokwehlisa amazinga kashukela egazini lakho ngokushesha. Kodwa ukuphuza amanzi amaningi kuzosiza izinso zakho ukukhipha ushukela omningi. Kungumqondo omuhle futhi ukuthola ukuzivocavoca okulula. Kodwa khuluma nodokotela wakho ngamazinga kashukela egazini lakho ngaphambi kokuzivocavoca. Ngezinye izikhathi, ukuzivocavoca kakhulu kungakhuphula amazinga kashukela egazini lakho okwesikhashana.
Umlayezo Wokuya Nawe Ekhaya
- Ukuba nesifo sikashukela akusho ukuthi awukwazi ukudla ukudla okumnandi. Kubalulekile ukukhetha okungcono kakhulu nokudla ngokulinganisela .
- Zama ukugcwalisa ingxenye yepuleti lakho ngemifino nezithelo .
- Esikhundleni sesinkwa esimhlophe nelayisi elimhlophe, engeza izinto ezifana nelayisi elinsundu eline-bran, i-buckwheat, kanye ne-oats ekudleni kwakho.
- Esikhundleni seziphuzo ezinoshukela, zama ukuphuza izinto ezifana namanzi, ijusi lewolintshi, ijusi le-grapefruit, kanye netiye elingenashukela .
- Ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho, qiniseka ukuthi ukhuluma nodokotela wakho ngakho. Angakunikeza iseluleko esingcono kakhulu ngesimo sakho sempilo.
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