Ukudla Kwesifo Sikashukela: Amathiphu Ayi-7 Abaluleke Kakhulu Okudla Okunempilo

Yikuphi ukudla kwaluphi uhlobo lwesifo sikashukela?

Okokuqala nje, kwenziwa umehluko phakathi kohlobo 2 nesifo sikashukela sohlobo loku-1. Ohlotsheni lwesifo sikashukela sohlobo 2, ukudla okunempilo okuhlanganiswe nokuzivocavoca okuningi kungathuthukisa ukumelana ne-insulin. Ngohlobo 1, ngakolunye uhlangothi, ukudla okulungile akukwazi ukusiza ukuthuthukisa lesi sifo. Noma kunjalo, kubalulekile ukwazi ukuthi mangaki ama-carbohydrate ekudleni ukuze ukwazi ukujova inani elifanele le-insulin futhi ugweme amazinga aphansi noma aphezulu. Abanesifo sikashukela sohlobo 2 abathembele ku-insulin nabo kudingeka baqaphele amazinga ekudleni kwabo.

Abekho abantu abanesifo sikashukela

Okokuqala izindaba ezinhle: ushukela awuyona i-taboo, futhi ukudla okukhethekile akudingekile. Ilebula yangaphambilini ethi “Okufanele abanesifo sikashukela” emaphaketheni okudla ayisatholakali. Izeluleko zokudla okunomsoco zisebenza ezigulini nakubantu abanempilo.

1. Ukuqeqeshwa kanye nezinhlelo zokudla: Iseluleko sokudla okunempilo, njengokuqeqeshwa kwesifo sikashukela, sinikeza ulwazi oludingekayo empilweni yansuku zonke, ngoba ukwanda kwamazinga kashukela egazini kuhlukile kumuntu ngamunye futhi kuncike, phakathi kwezinye izinto, isisindo, isikhathi sosuku, ukuzivocavoca kanye nokudla. ukwakheka. Ngosizo lukadokotela, uhlelo lokudla ngalunye lungadalwa. Ngokusekelwe kuyunithi yesinkwa noma i-carbohydrate oyidlayo, ungabala ukuthi mangaki amayunithi e-insulin okufanele uwajove.
2. Ukupheka ngokwakho: Kungcono ukuthatha isipuni sokhuni ezandleni zakho. Ngoba ngaleyo ndlela unombono ophelele walokho okugcina ekudleni. Lokhu ngokuvamile konga usawoti, amafutha nama-calories. Qaphela imikhiqizo "yokudla"! Lapho ithi “amafutha aphansi”, ingase ibe noshukela omningi njengesiphathi se-flavour. Lapho uthenga, kungcono ukubheka ulwazi emaphaketheni.
3. Yidla okumibalabala - izithelo nemifino: Yidla imifino nezithelo zonyaka. Agcwele izithako ezinempilo futhi anama-kilojoule aphansi uma kuqhathaniswa. Kungakhathaliseki ukuthi njenge-side dish eningi noma njengenkanyezi enempilo, kunconywa ukudla okuhlanu ngosuku, okuhlanganisa ukuphakelwa kwezithelo okubili kanye nokuphakelwa kathathu kwemifino.
4. Amafutha amahle, amafutha amabi: Amafutha abalulekile ekudleni okunomsoco. Amafutha e-Unsaturated fatty acids ikakhulukazi, njengamafutha omnqumo, angasiza ekwehliseni ingxenye ye-LDL cholesterol egazini. Kungcono ukugwema ama-fatty acids anekhalori ephezulu, atholakala kakhulu ekudleni kwezilwane okufana nenyama, ubisi noshizi.
5. Ama-carbohydrate Alula Futhi Ayinkimbinkimbi: Khetha ukudla okunama-carbohydrate ayinkimbinkimbi ukuze ugweme ukukhuphuka koshukela wegazi ngemuva kokudla. Lezi zidlula kancane zisuka emathunjini ziye egazini futhi azivumeli amazinga kashukela akhuphuke ngokushesha. Ama-carbohydrate ayinkimbinkimbi, isibonelo, imikhiqizo yezinhlamvu ezenziwe ngezinhlamvu eziphelele. Awukwazi ukuthola ukuthi yikuphi ukudla okunyusa amazinga akho eglucose? Inkomba ye-glycemic ingasetshenziswa njengesiqondiso. Lapho inani liphakeme, izinga likhuphuka ngokushesha. Ngakho-ke kufanele ugweme ukudla okugaywe kakhulu, ngoba ama-carbohydrate ngokuvamile angena egazini ngokushesha okukhulu lapha.
6. Kukhona njalo okunye - iziphuzo: amanzi, itiye kanye ne-spritzers yezithelo zemvelo ezigcwele i-cola, ama-lemonade namajusi. Lezi zokugcina ziphezulu kakhulu ngama-kilojoule. Ngaphezu kwalokho, ushukela ovela kubo ungena egazini ngokushesha okukhulu. Iziphuzo ezidakayo nazo zinama-kilojoule amaningi. Ngakho-ke kungcono ukujabulela kuphela ubhiya newayini ngokusesilinganisweni uma unesifo sikashukela sohlobo 2.
7. Kumnandi futhi kumnandi - Ushukela nezishukela: Ushukela awunqatshelwe. Noma kunjalo, akufanele uhlanganise ngaphezu kwamaphesenti ayishumi esidingo sansuku zonke samandla. Ngcono nakakhulu uma ufuna futhi ukunaka isibalo: akukho ngaphezu kwamaphesenti amahlanu. Ngaphandle kwalokho, bangasebenzisa ama-sweeteners. Azinawo ama-calories futhi awazithinti amazinga kashukela egazini. Kodwa ungadli ngokweqile!