Uhlobo lwesifo sikashukela 2 - ukuhlela ukudla

Uma unesifo sikashukela sohlobo 2, ukuthatha isikhathi ukuhlela ukudla kwakho kuhamba ibanga elide ekulawuleni ushukela negazi lakho.

Ukugxila kwakho okuyinhloko ukugcina izinga lakho likashukela egazini (i-glucose) kububanzi bakho obubhekiwe. Ukusiza ukuphatha ushukela wegazi lakho, landela uhlelo lokudla olune:

• Ukudla okuvela kuwo wonke amaqembu okudla
• Amakholori ambalwa
• Cishe inani elifanayo lama-carbohydrate ekudleni ngakunye nokudla okulula
• Amafutha anempilo

Ngokuhambisana nokudla okunempilo, ungasiza ukugcina ushukela wegazi lakho uqonde ebangeni elihlosiwe ngokugcina isisindo esinempilo. Abantu abanesifo sikashukela sohlobo 2 bavame ukukhuluphala ngokweqile noma abakhuluphele ngokweqile. Ukwehlisa ngisho amakhilogremu ayi-10 (ama-4.5 kilograms) kungakusiza ukuphatha kangcono isifo sakho sikashukela. Ukudla ukudla okunempilo nokuhlala usebenza (ngokwesibonelo, imizuzu engama-60 yokuhamba noma eminye imisebenzi ngosuku) kungakusiza uhlangane futhi ugcine umgomo wakho wokwehlisa isisindo. Umsebenzi uvumela imisipha yakho ukuthi isebenzise ushukela egazini ngaphandle kokudinga i-insulin ukuhambisa ushukela kumaseli emisipha.

INDLELA IZIKHULALELA EZIYITHINTA NGAYO ISUKU LEGAZI

Ama-carbohydrate ekudleni anika umzimba wakho amandla. Udinga ukudla ama-carbohydrate ukugcina amandla akho. Kodwa ama-carbohydrate nawo akhuphula ushukela wegazi lakho uphakeme futhi usheshe kunezinye izinhlobo zokudla.

Izinhlobo eziyinhloko zama-carbohydrate angaba yisitashi, ushukela kanye nefayibha. Funda ukuthi yikuphi ukudla okune-carbohydrate. Lokhu kuzosiza ekuhlelweni kokudla ukuze ukwazi ukugcina ushukela wegazi lakho kububanzi bakho obubhekiwe. Akuwona wonke ama-carbohydrate angahle adilizwe futhi angene emzimbeni wakho. Ukudla okune-carbohydrate engagayeki kakhulu, noma i-fiber, akunamathuba amancane okukhulisa ushukela wegazi lakho ebangeni lakho lomgomo. Lokhu kubandakanya ukudla okufana nobhontshisi nezinhlamvu ezigcwele.

UKUHLELA UKUDLA IZINGANE NGOLUHLOBO LWESIKHATHI 2

Izinhlelo zokudla kufanele zibheke inani lama-calories izingane ezidinga ukukhula. Ngokuvamile, ukudla okuncane okuthathu kanye nokudla okulula kathathu ngosuku kungasiza ukuhlangabezana nezidingo zekhalori. Izingane eziningi ezinesifo sikashukela sohlobo 2 zikhuluphele ngokweqile. Umgomo kufanele ukwazi ukufinyelela isisindo esinempilo ngokudla ukudla okunempilo nokuthola umsebenzi omningi (imizuzu eyi-150 ngeviki).

Sebenza nodokotela wezokudla obhalisiwe ukuklama uhlelo lokudla lwengane yakho. Ingcwethi yokudla ebhalisiwe inguchwepheshe kwezokudla nokudla okunomsoco.

Izeluleko ezilandelayo zingasiza ingane yakho ukuthi ihlale isendleleni:

• Akukho kudla okungavunyelwe. Ukwazi ukuthi ukudla okwehlukile kuthinta kanjani ushukela wegazi wengane yakho kukusiza wena nengane yakho ukugcina ushukela wegazi endaweni ebhekiswe kuyo.
• Siza ingane yakho ifunde ukuthi kungakanani ukudla okuyisamba esinempilo. Lokhu kubizwa ngokulawulwa kwengxenye.
• Cela umndeni wakho uguquke kancane kancane ekuphuzeni i-soda nezinye iziphuzo ezinoshukela, njengeziphuzo zezemidlalo namajusi, uye emanzini angenalutho noma ubisi olunamafutha amancane.

IZIDLO ZOKUHLELA

Wonke umuntu unezidingo zomuntu ngamunye. Sebenza nomhlinzeki wakho wezokunakekelwa kwempilo, udokotela obhalisiwe wezokudla, noma uthisha wesifo sikashukela ukuze wakhe uhlelo lokudla olusebenzela wena.

Lapho uthenga, funda amalebula okudla ukuze ukhethe kangcono ukudla.

Indlela enhle yokuqinisekisa ukuthi uthola zonke izakhamzimba ozidingayo ngesikhathi sokudla ukusebenzisa indlela yepuleti. Lesi isiqondisi sokudla esibukwayo esikusiza ukuthi ukhethe izinhlobo ezinhle kakhulu namanani afanele okudla ongakudla. Ikhuthaza izingxenye ezinkulu zemifino engekho isitashi (uhhafu wepuleti) kanye nezingxenye ezilinganisiwe zamaprotheni (ikota eyodwa yepuleti) kanye nesitashi (ikota eyodwa yepuleti).

YIDLA IZINhlobonhlobo Zokudla

Ukudla izinhlobo ezahlukahlukene zokudla kukusiza ukuthi uhlale uphilile. Zama ukufaka ukudla okuvela kuwo wonke amaqembu okudla esidlweni ngasinye.

I-VEGETABLES (izinkomishi ezi-2½ kuye kwezingu-3 noma amagremu angama-450 kuye kwangama-550 ngosuku)

Khetha imifino emisha noma efriziwe ngaphandle kososo, amafutha, noma usawoti ongeziwe. Imifino engeyona yesitashi ifaka phakathi imifino eluhlaza okwesibhakabhaka emnyama nophuzi olujulile, njengekhukhamba, isipinashi, i-broccoli, ulethisi waseRoma, iklabishi, i-chard nopelepele wensimbi. Imifino enesitashi ifaka ummbila, uphizi oluhlaza, ubhontshisi we-lima, izaqathe, ama-yam kanye ne-taro. Qaphela ukuthi amazambane kufanele athathwe njengesitashi esihlanzekile, njengesinkwa esimhlophe noma ilayisi elimhlophe, esikhundleni semifino.

IZITHELO (1 cups kuya 2 izinkomishi noma 240 kuya ku-320 amagremu ngosuku)

Khetha okusha, efriziwe, okusemathinini (ngaphandle koshukela noma isiraphu), noma izithelo ezomisiwe ezingenashukela. Zama ama-apula, ubhanana, amajikijolo, ama-cherries, i-cocktail yezithelo, amagilebhisi, ikhabe, amawolintshi, amapentshisi, amapheya, upopo, uphayinaphu, kanye namagilebhisi omisiwe. Phuza ama-juice ayizithelo eziyi-100% angenawo ama-sweeteners noma ama-syrups.

Izinhlamvu (ama-ounces amathathu kuya kwayi-4 noma ama-gramu angama-85 kuye kwayi-115 ngosuku)

Kunezinhlobo ezimbili zezinhlamvu:

• Izinhlamvu eziphelele azicutshungulwa futhi zinayo yonke inhlamvu yezinhlamvu. Izibonelo ufulawa kakolweni ogcwele, u-oatmeal, ummbila ophelele, i-amaranth, ibhali, irayisi elinsundu nelasendle, i-buckwheat ne-quinoa.
• Izinhlamvu ezihlanjululwe zicutshunguliwe (zigaywe) ukususa i-bran kanye negciwane. Izibonelo ufulawa omhlophe, ummbila osusuliwe, isinkwa esimhlophe nelayisi elimhlophe.

Izinhlamvu zine-starch, uhlobo lwe-carbohydrate. Ama-carbohydrate akhuphula izinga likashukela egazini. Ngokudla okunempilo, qiniseka ukuthi uhhafu wezinhlamvu ozidlayo usuku ngalunye zingamahlamvu aphelele. Izinhlamvu eziphelele zine-fiber eningi. I-fibre ekudleni igcina izinga likashukela egazini lakho lingakhuphuki ngokushesha okukhulu.

AMAPHrotheni FOODS (ama-ounces ama-5 kuye kwayi-6½ noma ama-140 kuya ku-184 amagremu ngosuku)

Ukudla kwamaphrotheni kufaka phakathi inyama, izinkukhu, izinhlanzi zasolwandle, amaqanda, ubhontshisi nophizi, amantongomane, imbewu, kanye nokudla okusetshenzisiwe kosoya. Yidla izinhlanzi nezinkukhu kaningi. Susa isikhumba enkukhu nase-turkey. Khetha ukusikeka kwenkomo yenkomo, inyama yenkomo, ingulube noma umdlalo wasendle. Gweba wonke amanoni avela enyameni. Bhaka, roast, broil, grill noma ubilise esikhundleni sokuthosa. Lapho uthosa amaprotheni, sebenzisa owoyela abaphilile njengamafutha omnqumo.

I-DAIRY (izinkomishi ezi-3 noma amagremu angama-245 ngosuku)

Khetha imikhiqizo yobisi enamafutha amancane. Yazi ukuthi ubisi, iyogathi, nokunye ukudla okwe-dairy kunoshukela wemvelo, noma ngabe kungenalo ushukela owengeziwe. Cabanga ngalokhu lapho uhlela ukudla ukuze uhlale ebangeni elibhekiswe kushukela egazini lakho. Eminye imikhiqizo yobisi engewona amafutha inoshukela omningi owengeziwe. Qiniseka ukuthi ufunda ilebula.

OILS / FATS (angadluli amathisipuni ayi-7 noma ama-milliliters angama-35 ngosuku)

Amafutha awathathwa njengeqembu lokudla. Kepha zinezakhamzimba ezisiza umzimba wakho uhlale uphilile. Amafutha ahlukile emafutheni ngoba uwoyela uhlala uketshezi ekamelweni lokushisa. Amafutha ahlala eqinile ekamelweni lokushisa.

Nciphisa ukudla okudla okunamafutha, ikakhulukazi lawo anamafutha amaningi, njengama-hamburger, ukudla okuthosiwe kakhulu, ubhekeni nebhotela.

Esikhundleni salokho, khetha ukudla okuphezulu kumafutha we-polyunsaturated noma we-monounsaturated. Lokhu kubandakanya izinhlanzi, amantongomane, namafutha yemifino.

Amafutha angakhuphula ushukela wegazi lakho, kodwa hhayi ngokushesha njengesitashi. Amafutha nawo anama-calories amaningi. Zama ukusebenzisa okungaphezu komkhawulo wansuku zonke onconyelwe amathisipuni ayi-7 (35 milliliters).

KUTHIWANI NGOTSHWALA NAMASWITI?

Uma ukhetha ukuphuza utshwala, nciphisa inani futhi ube nalo ngokudla. Buza kumhlinzeki wakho wezokunakekelwa kwezempilo ukuthi utshwala buzoluthinta kanjani ushukela wegazi lakho nokuthi unqume inani eliphephile elifanele wena.

Amaswidi anamafutha amaningi noshukela. Gcina osayizi bezabelo bancane.

Nawa amathiphu okusiza ukugwema ukudla amaswidi amaningi:

• Cela izinkezo nezimfoloko ezengeziwe bese uhlukanisa i-dessert yakho nabanye.
• Yidla amaswidi angenashukela.
• Njalo cela usayizi omncane kakhulu wokuphaka noma usayizi wezingane.

IQEMBU LAKHO LOKUNAKEKELA KAShukela LIKHONA UKUSIZA

Ekuqaleni, ukuhlela ukudla kungaba nzima kakhulu. Kepha kuzoba lula njengoba ulwazi lwakho lukhula ngokudla nemiphumela yako kushukela wakho wegazi. Uma unezinkinga ngokuhlela ukudla, khuluma nethimba lakho lokunakekela isifo sikashukela. Bakhona ukukusiza.

Thayipha ukudla kwesifo sikashukela okungu-2; Ukudla - isifo sikashukela - uhlobo 2

• Ama-carbohydrate alula
• Amakhabhohayidrethi ayinkimbinkimbi
• Amafutha anelisiwe
• Funda amalebula okudla
• myPlate

I-American Diabetes Association. 5. Ukwenza kube lula ukushintsha kokuziphatha nenhlalakahle ukwenza ngcono imiphumela yezempilo: Amazinga Wokunakekelwa Kwezokwelapha Esifo Sikashukela-2020. Ukunakekelwa yisifo sikashukela. 2020; 43 (Suppl 1): S48-S65. I-PMID: 31862748 pubmed.ncbi.nlm.nih.gov/31862748/.

I-American Diabetes Association. 3. Ukuvimbela noma ukubambezeleka kohlobo lwesifo sikashukela sohlobo 2: Amazinga Wokunakekelwa Kwezokwelapha Kusifo Sikashukela-2020. Ukunakekelwa yisifo sikashukela. 2020; 43 (Suppl 1): S32-S36. I-PMID: 31862746 pubmed.ncbi.nlm.nih.gov/31862746/.

Iwebhusayithi yeAmerican Diabetes Association. Isikhungo sokudla sikashukela. www.diabetesfoodhub.org. Kufinyelelwe ngoMeyi 4, 2020.

U-Evert AB, uDennison M, uGardner CD, et al. Ukwelashwa kokudla okunomsoco kubantu abadala abanesifo sikashukela noma ama-prediabetes: umbiko wokuvumelana. Ukunakekelwa yisifo sikashukela. 2019; 42 (5): 731-754. I-PMID: 31000505 pubmed.ncbi.nlm.nih.gov/31000505/.

Imfumbe MC, Ahmann AJ. Ukwelashwa kohlobo lwesibili sikashukela mellitus. Ku: Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, abahleli. Incwadi kaWilliams ye-Endocrinology. Umhlaka 14. IPhiladelphia, PA: Elsevier; 2020: isahluko 35.