Uma unesifo sikashukela sohlobo 1, umcabango wokudla ungaba nzima kakhulu. "Ngingaphinde ngikwazi ukudla ukudla okumnandi?" "Kuzoba nzima yini ukulawula ukudla kwami?" Ungase uzibuze. Kodwa asikho isidingo sokukhathazeka. Usengakujabulela ukudla okuthandayo, ngenkathi ulondoloza ukudla okunempilo. Ake sixoxe ngalokhu ngokuningiliziwe.
Kungani ukudla kubaluleke kangaka?
Njengoba wazi, isifo sikashukela sohlobo 1 yisimo lapho umzimba wethu uyeka ukukhiqiza i-hormone insulin. Lokhu kusho ukuthi kufanele uthathe i-insulin nsuku zonke, kungaba ngomjovo noma ngepompo. Udinga futhi ukuhlola amazinga kashukela egazini lakho njalo.
Kodwa akukhona nje nge-insulin. Ukudla kanye nokuzivocavoca kokubili kubalulekile ekugcineni amazinga kashukela egazini lakho ezinzile futhi enempilo. Eqinisweni, konke lokhu kudinga ukuhambisana. Uma uqaphela inani lokudla okudlayo usuku lonke futhi ukhetha ukudla okunempilo, kuba lula kakhulu ukulawula amazinga kashukela egazini lakho.
Okubaluleke kakhulu, imikhuba emihle yokudla inganciphisa ingozi yezinkinga zesikhathi eside zesifo sikashukela, njengesifo senhliziyo, isifo sezinso, kanye nokulimala kwemizwa.
Ngakho-ke yini okufanele siyidle?
Esikhathini esidlule, abanye ochwepheshe babecabanga ukuthi kukhona okuthile okukhethekile okubizwa ngokuthi "ukudla okunesifo sikashukela." Lokho kwakusho ukuthi kufanele uyeke konke ukudla okunoshukela, nokuthi okunye ukudla kwakungafanele ukukudla. Kodwa iqiniso liwukuthi, wena onesifo sikashukela sohlobo 1 ungadla ukudla okunempilo njenganoma yimuphi omunye umuntu onempilo. Alukho uhlu lokudla okwenqatshelwe kuwe ngqo.
Kodwa kuneziqondiso ezithile ezijwayelekile okufanele sizilandele:
Yehlisa Amafutha Angaphilile
Inyama ecutshunguliwe njengebhekoni, isoseji, nezinye izinyama ezinamafutha, kanye nemikhiqizo yobisi enamafutha agcwele njengobisi oluphelele nebhotela, iqukethe uhlobo lwamafutha abizwa ngokuthi amafutha agcwele. Lawa mafutha andisa ingozi yakho yesifo senhliziyo. Abantu abanesifo sikashukela banamathuba amaningi okuthola isifo senhliziyo kunabantu abaningi, ngakho-ke sidinga ukwenza ukukhetha kokudla okuhlakaniphile ukuze sinciphise leyo ngozi.
Yidla ukudla okucebile nge-fiber.
I-fibre iyinto esiza kakhulu ekulawuleni amazinga kashukela egazini lakho.
- Okusanhlamvu okuphelele - isibonelo, okusanhlamvu okuphelele, ilayisi elinsundu, kanye ne-oats.
- Ubhontshisi - ubhontshisi, uphizi, ubhontshisi oluhlaza, ubhontshisi.
- Izithelo nemifino emisha.
Zama ukuthola cishe amagremu angu-25-30 e-fiber ngosuku kulezi zinhlobo zokudla okunothile nge-fiber. Lokhu kudla okunothile nge-fiber kuhlala kuyindlela engcono kunezinkwa, amabhisikidi, nokudla okucutshunguliwe okwenziwe ngofulawa 'omhlophe' ocolisisiwe.
Incazelo yokubala ama-carbohydrate
Ama-carbohydrate angumthombo oyinhloko wamandla emizimbeni yethu. Siwathola kokusanhlamvu okufana nelayisi, isinkwa, i-pasta, namabhisikidi, kanye namazambane, izithelo, imifino, imikhiqizo yobisi kanye noshukela.
Ama-carbohydrate angakhuphula amazinga kashukela egazini ngokushesha kunanoma yiluphi olunye uhlobo lokudla. Ngakho-ke, ukuthi udla ama-carbohydrate angakanani nokuthi udla hlobo luni lwama-carbohydrate ngqo kuthinta ukuphathwa kwesifo sikashukela.
"Ukubala ama-carbohydrate" kuyindlela yokubala inani lama-carbohydrate ekudleni okudlayo. Kungase kubonakale kungavamile ekuqaleni, kodwa kulula kakhulu uma usujwayele.
Khuluma nodokotela wakho noma isazi sokudla ukuze uthole ukuthi mangaki amagremu ama-carbohydrate owadingayo ekudleni ngakunye kanye nokudla okulula. Ungakwenza lokhu kubala usebenzisa ilebula lokudla eliseziphakejini zokudla noma uhlelo lokusebenza olukhethekile.
Ukudla Okuphezulu Kwesifo Sikashukela
Lolu uhlu lokudla okumnandi nokunempilo okunconywe yi-American Diabetes Association. Lokhu kuphansi kuma-carbohydrate, okusho ukuthi kunenkomba ye-glycemic ephansi. Kucebile futhi nge-calcium, i-potassium, i-fiber, i-magnesium, namavithamini.
| Uhlobo lokudla | Kungani kukuhle kuwe? |
|---|---|
| Imifino (ubhontshisi, ubhontshisi oluhlaza, ubhontshisi oluhlaza) | I-fiber ephezulu namaprotheni. Igayeka kancane, ukuze amazinga kashukela egazini anganyuki. |
| Imifino eluhlaza okotshani (isipinashi, i-kale) | Amakhalori nama-carbohydrate aphansi kakhulu. Agcwele amavithamini namaminerali. |
| Izithelo ze-citrus (amawolintshi, ama-tangerines) | Icebile ngevithamini C kanye nefayibha. Iqukethe ifayibha encibilikayo, elungele isifo sikashukela. |
| Ubhatata | Inenkomba ye-glycemic ephansi kunezambane ezivamile futhi icebile ngevithamini A kanye ne-fiber. |
| Amajikijolo (ama-strawberry, ama-blueberries) | Isithelo esihle kakhulu esigcwele ama-antioxidants, amavithamini kanye ne-fiber. |
| Utamatisi | Kanye namavithamini C no-E, iqukethe isakhi esinamandla esibizwa ngokuthi i-lycopene. |
| Izinhlanzi ezicebile nge-omega-3 (i-salmon, i-mackerel, i-herring) | Icebile ngama-fatty acid e-Omega-3 anempilo enhliziyweni, inciphisa ingozi yesifo senhliziyo. |
| Okusanhlamvu okuphelele (irayisi elinsundu, i-oats, ibhali) | Izakhamzimba ezifana ne-fiber, i-magnesium, ne-chromium zisiza ukulawula isifo sikashukela. |
| Amantongomane (ama-walnuts, ama-alimondi) | Iqukethe amafutha anempilo, i-magnesium, kanye ne-fiber. Kodwa yidla ngokulinganisela ngoba inama-calories amaningi. |
| Ubisi olunamafutha amancane kanye neyogathi | Inikeza i-calcium ne-vitamin D eziqinisa amathambo. |
Ake sifunde nangoshukela kanye nezinto ezibangela ubumnandi bokwenziwa.
Abanye abantu bacabanga ukuthi ushukela ubanga isifo sikashukela. Lokho kuwumbono oyiphutha. Isifo sikashukela sohlobo 1 sibangelwa yizakhi zofuzo nezinye izici zemvelo. Kodwa-ke, ngenxa yokuthi ukudla okunoshukela kunamafutha amaningi, kuthinta ngqo amazinga kashukela egazini lakho.
Enye into ebalulekile okufanele uyikhumbule ukuthi ukuthi ukudla kubhalwe ukuthi “akunashukela” akusho ukuthi kuncane ngama-carbohydrate noma ama-calories. Ngakho-ke funda njalo amalebula okudla bese ubala inani lama-carbohydrate owadlayo. Ukuze ulawule i-sweetiness yakho, ungacabangela iziphuzo nokudla okunama-calories aphansi noma okuqukethe ama-sweeteners okwenziwa. Lokhu kunganikeza ukunambitheka okumnandi ngaphandle kwama-carbohydrate nama-calories engeziwe. Kodwa kuwukuhlakanipha ukukhuluma nodokotela wakho ngaphambi kokukusebenzisa.
Umlayezo Wokuya Nawe Ekhaya
- Ukulawula isifo sikashukela sohlobo 1 kuwumdlalo weqembu. Wena, udokotela wakho, ukudla okudlayo, kanye nokuzivocavoca konke kudingeka kusebenze ndawonye.
- Akudingeki ulahle ukudla okuthandayo unomphela. Into ebalulekile ukukhetha ukudla okuhlakaniphile nokulinganiselayo futhi uqaphele izingxenye ozidlayo.
- Ukubala ama-carbohydrate kuyikhono elibaluleke kakhulu ekuphatheni isifo sikashukela. Khuluma nodokotela wakho futhi ufunde ngakho.
- Beka phambili ukudla okucebile nge-fiber (izithelo, imifino, okusanhlamvu okuphelele) kanye namaprotheni angenawo amafutha amaningi. Nciphisa amafutha angenampilo.
- Ungakhohliswa amalebula anjengokuthi "akunashukela," funda njalo ilebula lokudla okunomsoco elisephaketheni lokudla.
- Kubaluleke kakhulu ukuxoxa ngesimo sakho sesifo sikashukela kanye nohlelo lokudla nodokotela wakho njalo.
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