Ukudla kwangaphambi kwesifo sikashukela (kuvunyelwe, ukudla okungavunyelwe nemenyu)

-Delile

• Yazi ingozi yakho yokuba nesifo sikashukela
• Imenyu yangaphambi kwesifo sikashukela
• Ungayihlanganisa kanjani imenyu ye-pre-diabetes
• Ukudla kwasekuseni nokudla okulula
• Ukudla okuyinhloko: isidlo sasemini nesidlo sakusihlwa

Ukudla okufanelekile kwesandulela-sikashukela kuqukethe ukudla okudlayo okunenkomba ye-glycemic ephansi kuya kokuphakathi, njengezithelo ezinamaxolo ne-bagasse, imifino, ukudla okuphelele nemidumba, ngoba kungukudla okune-fiber. Ngaphezu kwalokho, amaprotheni "amahle" namanoni, njengamafutha omnqumo, angafakwa ekudleni.

Ngokudla lokhu kudla kungenzeka ukulawula amazinga kashukela egazini futhi ngaleyo ndlela uvimbele ukukhula kwesifo sikashukela, ngoba endabeni yabanye abantu, lapho kuqala ukwelashwa ngokushesha nje lapho kutholakala ama-prediabetes, kungenzeka ukuthi amanani eglucose egazi abuye kuya kokujwayelekile. Ngalokhu, kubalulekile ukuthi ukudla okunempilo kugcwaliswe ngomkhuba ojwayelekile wokuzivocavoca umzimba.

Bona ukuthi yini ingozi yakho yokuba nesifo sikashukela nesifo sikashukela ngokufaka idatha yakho esivivinyweni esilandelayo:

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Yazi ingozi yakho yokuba nesifo sikashukela

Ukudla okungadliwa kalula kwi-pre-diabetes yilesi:

• Inyama emhlophe, mhlawumbe. Inyama ebomvu kufanele idliwe izikhathi eziphindwe kathathu ngesonto, futhi kufanele kukhethwe inyama enqunyiwe;
• Imifino nemifino ngokujwayelekile;
• Izithelo, okungcono ngesikhumba kanye ne-bagasse;
• Imidumba, njengobhontshisi, ubhontshisi, amantongomane, uphizi, ubhontshisi, udali;
• Izinhlamvu eziphelele, ezifana nelayisi, i-pasta, ufulawa we-wholegrain, i-oats;
• Imbewu kawoyela: ama-chestnut, amakinati, ama-walnuts, ama-alimondi, ama-pistachio;
• Imikhiqizo yobisi kanye nezithako zazo ezisikeziwe;
• Amafutha amahle: uwoyela womnqumo, uwoyela kakhukhunathi, ibhotela.

Kubalulekile ukukhumbula ukuthi abangaphambi kwesifo sikashukela bangadla zonke izinhlobo zokudla, kepha kufanele bakhethe ukudla okungokwemvelo, okunofulawa omncane futhi ongenashukela, njengoba kungukudla okuvamile kokudla okune-carbohydrate elula okuholela ekwandeni kweglucose yegazi . Bona inkomba yokudla ye-glycemic.

Imenyu yangaphambi kwesifo sikashukela

Ithebula elilandelayo likhombisa isibonelo semenyu yezinsuku ezintathu yesifo sikashukela:

Inani eliboniswe kwimenyu liyahluka ngokuya ngeminyaka, ubulili, umsebenzi womzimba nokuthi ngabe umuntu unaso yini esinye isifo esihlobene naso. Ngakho-ke, inhloso ukubonisana nosomsoco ukuze kwenziwe ukuhlolwa okuphelele bese kwenziwa uhlelo lokudla okunempilo ngokuya ngezidingo.

Ungayihlanganisa kanjani imenyu ye-pre-diabetes

Ukuhlanganisa imenyu ukuvimbela isifo sikashukela, umuntu kufanele ngaso sonke isikhathi azame ukudla ukudla okune-fiber kanye nokudla okune-protein noma amafutha amahle, njengoba kukhonjisiwe ngezansi:

Ukudla kwasekuseni nokudla okulula

Ngesidlo sasekuseni kunconywa ukuthi ukhethe ukudla ukudla okulungiselelwe ngofulawa ophelele njengama-pancake noma izinkwa. Lawa ma-carbohydrate kufanele adliwe kanye namaqanda, ushizi, inkukhu eshisiwe noma inyama yenkomo, isibonelo. Le nhlanganisela isiza ukulawula i-glucose yegazi, ngoba izithako ze-carbohydrate zinzima kakhulu ukugaya, ukuvimbela ama-spikes kushukela wegazi.

Ungadla okuncane ngokuhlanganisa isithelo esingu-1 ne-yoghurt yemvelo, isibonelo, noma nembewu kawoyela, njengama-chestnut, amakinati nama-alimondi, isibonelo. Enye indlela ukusebenzisa isithelo ngezikwele ezi-2 noma ezi-3 zikashokholethi ongu-70%, noma wenze i-yogurt ethambile ne-isipuni esingu-1 soju.

Ukudla okuyinhloko: isidlo sasemini nesidlo sakusihlwa

Ukudla kwasemini nesidlo sakusihlwa kufanele kucebe ngesaladi eluhlaza yemifino noma kususwe ngamafutha omnqumo, okunothe ngamafutha amahle. Ngemuva kwalokho ungakhetha umthombo we-carbohydrate, njenge-rice noma i-pasta ye-wholegrain, amazambane noma i-quinoa ngokwesibonelo. Uma ufuna ukusebenzisa izinhlobo ezi-2 ze-carbohydrate, kufanele ubeke izingxenyana ezincane zento ngayinye epuletini, njenge-1 / inkomishi yelayisi no-1/2 inkomishi kabhontshisi.

Ngaphezu kwalokho, kufanele usebenzise inani elifanele lamaprotheni, atholakala kakhulu ekudleni okufana nenyama, inkukhu, inhlanzi namaqanda. Ngemuva kokudla, kufanele ukhethe ukusebenzisa isithelo njenge-dessert, kube ukukhetha okungcono kunejusi, ngoba isithelo siqukethe imicu esiza ukulawula i-glucose yegazi.

Ngokuvamile, kufanele kulungiswe ukudla kuhhavini, kubiwe, kuphekwe noma kufuthwe, futhi kunconywa ukugwema ukuthosa. Ngaphezu kwalokho, kunconywa ukusebenzisa izinongo zemvelo noma amakhambi ekudleni kwesizini, njenge-oregano, i-rosemary, i-turmeric, i-turmeric, isinamoni, i-coriander, i-parsley, i-garlic no-anyanisi, isibonelo.