Ukudla kwesifo sikashukela sokukhulelwa

Isifo sikashukela sokukhulelwa yishukela ephezulu yegazi (i-glucose) eqala ngesikhathi sokukhulelwa. Ukudla ukudla okunomsoco nokunempilo kungakusiza ukuphatha isifo sikashukela sokukhulelwa. Izincomo zokudla okulandelayo ezabesifazane abanesifo sikashukela sokukhulelwa abangathathi i-insulin.

Ukuze uthole ukudla okunomsoco, udinga ukudla ukudla okunempilo okuhlukahlukene.Ukufunda amalebula okudla kungakusiza wenze ukukhetha okunempilo lapho uthenga.

Uma ungumuntu odla imifino kuphela noma udla ukudla okukhethekile, khuluma nomhlinzeki wakho wezokunakekelwa kwempilo ukuze uqiniseke ukuthi uthola ukudla okunomsoco.

Ngokuvamile, kufanele udle:

• Inala yezithelo nemifino ephelele
• Inani elilinganisiwe lamaprotheni anciphile kanye namafutha anempilo
• Inani elilinganiselwe lezinhlamvu ezigcwele, ezifana nesinkwa, okusanhlamvu, ipasta, nelayisi, kanye nemifino enesitashi, njengombila nophizi
• Ukudla okumbalwa okunoshukela omningi, njengeziphuzo ezibandayo, amajusi wezithelo, namakhekhe

Kufanele udle ukudla okuncane okulingene okulingene okulingene ukuya kokulingene kanye kanye noma eyodwa noma ngaphezulu ngosuku. Musa ukweqa ukudla nokudla okulula. Gcina inani nezinhlobo zokudla (ama-carbohydrate, amafutha, namaprotheni) cishe ngokufanayo usuku nosuku. Lokhu kungakusiza ugcine ushukela wegazi lakho uzinzile.

IZIMPAWU ZEKHABHODI

• Ngaphansi kwengxenye yama-calories owadlayo kufanele aqhamuke kuma-carbohydrate.
• Ama-carbohydrate amaningi atholakala ekudleni okunesitashi noma okunoshukela. Kubandakanya isinkwa, ilayisi, ipasta, okusanhlamvu, amazambane, uphizi, ummbila, izithelo, ujusi wezithelo, ubisi, iyogathi, amakhukhi, uswidi, isoda namanye amaswidi.
• I-high-fiber, i-carbohydrate egcwele okusanhlamvu ukukhetha okunempilo. Lezi zinhlobo zama-carbohydrate zibizwa ngama-carbohydrate ayinkimbinkimbi.
• Zama ukugwema ukudla ama-carbohydrate alula, njengamazambane, ama-french-fries, irayisi elimhlophe, uswidi, isoda namanye amaswidi. Lokhu kungenxa yokuthi zenza ushukela wegazi lakho ukhuphuke ngokushesha ngemuva kokudla lokho kudla.
  
• Imifino ilungele impilo yakho noshukela wegazi. Jabulela eziningi zazo.
• Ama-carbohydrate ekudleni alinganiswa ngamagremu. Ungafunda ukubala inani lama-carbohydrate ekudleni okudlayo.

Okusanhlamvu, ubhontshisi, kanye nemifino eyisiqalo

Yidla ama-servings ayisithupha noma ngaphezulu ngosuku. Isisebenzi esisodwa silingana:

• 1 isinkwa sesinkwa
• 1 ounce (28 amagremu) okusanhlamvu okulungele ukudliwa
• 1/2 indebe (105 amagremu) irayisi eliphekiwe noma ipasta
• I-1 muffin yesiNgisi

Khetha ukudla okulayishwe ngamavithamini, amaminerali, ifayibha nama-carbohydrate anempilo. Kubandakanya:

• Isinkwa esisanhlamvu sonke nabaqhekezi
• Izinhlamvu zokusanhlamvu eziphelele
• Izinhlamvu eziphelele, ezifana nebhali noma i-oats
• Ubhontshisi
• Irayisi elinsundu noma lasendle
• I-pasta yengqolowa ephelele
• Imifino enesitashi, efana nommbila nophizi

Sebenzisa ukolweni ogcwele noma ezinye izimpuphu ezigcwele okusanhlamvu ekuphekeni nasekubhakeni. Yidla izinkwa ezinamafutha amancane, njengama-tortilla, ama-muffin amaNgisi, nesinkwa se-pita.

IMifino

Yidla ama-servings ama-3 kuye kwangama-5 ngosuku. Isisebenzi esisodwa silingana:

• 1 inkomishi (340 amagremu) amaqabunga, imifino eluhlaza
• 1 inkomishi (340 amagremu) ephekiwe noma eqoshiwe imifino eluhlaza eluhlaza
• Indebe ye-3/4 (255 amagremu) ijusi yemifino
• 1/2 indebe (170 amagremu) yemifino eqoshiwe, ephekiwe noma eluhlaza

Izinketho zemifino enempilo zifaka:

• Imifino emisha noma efriziwe ngaphandle kososo, amafutha, noma usawoti ongeziwe
• Imifino eluhlaza okotshani futhi ejulile ephuzi, njengesipinashi, i-broccoli, ulethisi waseRoma, izaqathe nopelepele

IZITHELO

Yidla ama-servings ama-2 kuye kwangama-4 ngosuku. Isisebenzi esisodwa silingana:

• Izithelo ezi-1 eziphakathi nendawo (njengebhanana, i-apula, noma i-orange)
• 1/2 indebe (170 amagremu) eqoshiwe, efriziwe, ephekiwe, noma ekheniwe
• Indebe ye-3/4 (180 milliliters) ijusi yezithelo

Izinketho zezithelo ezinempilo zifaka:

• Izithelo eziphelele kunamajusi. Zine-fiber eningi.
• Izithelo ze-citrus, njengamawolintshi, izithelo zamagilebhisi, nama-tangerines.
• Iziphuzo zezithelo ngaphandle koshukela ongeziwe.
• Izithelo namajusi. Zinomsoco kakhulu kunezinhlobo ezibandayo noma ezisemathinini.

Ubisi nobusuku

Yidla ama-servings ama-4 wemikhiqizo yobisi ephansi noma engenawo amafutha ngosuku. Isisebenzi esisodwa silingana:

• 1 inkomishi (240 milliliters) ubisi noma iyogathi
• 1 1/2 oz (42 amagremu) ushizi wemvelo
• 2 oz (56 amagremu) ushizi osetshenzisiwe

Izinketho zobisi ezinempilo zifaka:

• Ubisi olunamafutha amancane noma olungenawo amafutha noma iyogathi. Gwema iyogathi enoshukela ongeziwe noma ubumnandi bokufakelwa.
• Imikhiqizo yobisi ingumthombo omkhulu wamaprotheni, i-calcium ne-phosphorus.

AMAPHrotheni (inyama, inhlanzi, ubhontshisi obomile, amaqanda namazinyane)

Yidla ama-servings ama-2 kuya kwangu-3 ngosuku. Isisebenzi esisodwa silingana:

• 2 kuya ku-3 oz (55 kuya ku-84 amagremu) inyama ephekiwe, izinkukhu noma inhlanzi
• 1/2 indebe (170 amagremu) ubhontshisi ophekiwe
• 1 iqanda
• 2 wezipuni (30 g) ibhotela lamantongomane

Ukukhethwa kwamaprotheni okunempilo kufaka phakathi:

• Izinhlanzi nezinkukhu. Susa isikhumba enkukhu nase-turkey.
• Ukusikeka kwenkomo yenkomo, inyama yenkomo, ingulube noma umdlalo wasendle.
• Gweba wonke amanoni avela enyameni. Bhaka, roast, broil, grill noma ubilise esikhundleni sokuthosa. Ukudla okuvela kuleli qembu yimithombo emihle kakhulu yamavithamini B, amaprotheni, i-iron ne-zinc.

AMASWIDI

• Amaswidi anamafutha amaningi noshukela, ngakho-ke nciphisa ukuthi uwadla kangaki. Gcina osayizi bezabelo bancane.
• Ngisho namaswidi angenashukela kungenzeka angabi yisinqumo esihle kunazo zonke. Lokhu kungenxa yokuthi kungenzeka angabi nawo ama-carbohydrate noma ama-calories.
• Cela izinkezo noma imfoloko eyengeziwe bese uhlukanisa i-dessert yakho nabanye.

Amafutha

Ngokuvamile, kufanele ubeke umkhawulo ekudleni kwakho okunamafutha.

• Iya kalula kubhotela, imajarini, ukugqoka isaladi, uwoyela wokupheka kanye nophudingi.
• Gwema amafutha anamafutha agcwele njenge-hamburger, ushizi, ubhekeni nebhotela.
• Musa ukusika amafutha namafutha ekudleni kwakho ngokuphelele. Zinikeza amandla okukhula futhi zibalulekile ekukhuleni kobuchopho bengane.
• Khetha uwoyela onempilo, njengamafutha we-canola, u-olive, u-oyela wamantongomane, ne-safflower oyela. Faka amantongomane, ukwatapheya, neminqumo.

EZINYE IZINGUQUKO ZOKUPHILA

Umhlinzeki wakho futhi angaphakamisa uhlelo lokuzivocavoca oluphephile. Ukuhamba imvamisa kuyindlela elula yokuzivocavoca, kepha ukubhukuda noma ezinye izivivinyo ezinomthelela ophansi kungasebenza futhi. Ukuzivocavoca umzimba kungakusiza ulawule ushukela wegazi.

IQEMBU LAKHO LOKUNAKEKELA IMPILO LISIKHONA UKUSIZA

Ekuqaleni, ukuhlela ukudla kungaba nzima kakhulu. Kepha kuzoba lula njengoba uthola ulwazi oluthe xaxa mayelana nokudla nemiphumela yako kushukela wakho wegazi. Uma unezinkinga ngokuhlelwa kokudla, khuluma nethimba lakho lokunakekelwa kwezempilo. Bakhona ukukusiza.

Ukudla kwesifo sikashukela sokukhulelwa

I-American College of Obstetrics and Gynecology; IKomidi lama-Bulletins Wokuzijwayeza - Ama-Obstetrics. Zijwayeze i-Bulletin No. 137: Isifo sikashukela sokukhulelwa. Isikhubekiso seGynecol. 2013; 122 (2 Pt 1): 406-416. I-PMID: 23969827 www.ncbi.nlm.nih.gov/pubmed/23969827.

I-American Diabetes Association. 14.Ukuphathwa kwesifo sikashukela ekukhulelweni: amazinga wokunakekelwa kwezokwelapha kwisifo sikashukela - 2019. Ukunakekelwa yisifo sikashukela. I-2019; 42 (iSuppl 1): S165-S172. I-PMID: 30559240 www.ncbi.nlm.nih.gov/pubmed/30559240.

I-Landon MB, PM PM Catalano, uGabbe SG. Isifo sikashukela sinenkinga yokukhulelwa. Ku: Gabbe SG, Niebyl JR, Simpson JL, et al, eds. Ama-Obstetrics: Ukukhulelwa Okujwayelekile Nenkinga. Umhla wesi-7. IPhiladelphia, PA: Elsevier; 2017: isahluko 40.

I-Metzger BE. Isifo sikashukela nokukhulelwa. Ku: Jameson JL, De Groot LJ, de Kretser DM, et al, abahleli. I-Endocrinology: Eyabantu Abadala Neyengane. Umhla wesi-7. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 45.