Ukudla Okungcono Kakhulu Sikashukela-Okufanele Ukukusiza Ukwehlisa Isisindo

-Delile

• Yini okufanele uyidle?
• Ukudla okuzokwehliswa
• Indlela yokudla yokunqanda uhlelo lwegazi (DASH)
• Ukudla kwaseMedithera
• Ukudla kwe-paleolithic (paleo)
• Ukudla okungenayo i-gluten
• Ukudla kwemifino kanye nemifino
• Ukuthatha

Isingeniso

Ukugcina isisindo esinempilo kubalulekile kuwo wonke umuntu, kepha uma unesifo sikashukela, isisindo eseqile singenza kube nzima ukulawula amazinga kashukela egazini lakho futhi kungakhuphula ubungozi bezinye izinkinga. Ukwehla kwesisindo kungaba yinselele enkulu kubantu abanesifo sikashukela.

Ukudla ukudla okunempilo ngenkathi uzama ukunciphisa isisindo kubalulekile kuwo wonke umuntu, kepha uma unesifo sikashukela, ukukhetha ukudla okungalungile kungalimaza impilo yakho. Amaphilisi okunciphisa isisindo kanye nokudla kwendlala kufanele kugwenywe, kepha kunezindlela eziningi zokudla ezidumile ezingasiza.

Yini okufanele uyidle?

Uma unesifo sikashukela, kufanele ugxile ekudleni amaprotheni amancane, i-fiber ephezulu, ama-carbs angacutshungulwa kancane, izithelo nemifino, ubisi olunamafutha aphansi, namafutha asempilweni anemifino njengekotapeya, amantongomane, uwoyela we-canola, noma u-olive. Kufanele futhi uphathe ukudla kwakho kwe-carbohydrate. Ngabe udokotela wakho noma udokotela wezokudla ukukunikeza inombolo ye-carb ehlosiwe yokudla nokudla okulula. Ngokuvamile, abesifazane kufanele bahlose cishe ama-gramu angama-45 we-carb ngesidlo ngasinye kanti abesilisa kufanele bahlose ama-60. Ngokufanelekile, lokhu kuzovela ku-carbs eyinkimbinkimbi, izithelo nemifino.

I-American Diabetes Association inikeza uhlu olubanzi lokudla okuhle kakhulu kulabo abanesifo sikashukela. Izincomo zabo zifaka:

Ukuhlala u-hydrated nakho kubalulekile uma kukhulunywa ngempilo yonke. Khetha izinketho ezingezona eze-caloric ezifana namanzi netiye lapho kungenzeka khona.

Ukudla okuzokwehliswa

Kubantu abanesifo sikashukela, kunokudla okuthile okufanele kulinganiselwe. Lokhu kudla kungadala izipikisi kushukela wegazi noma kuqukethe amafutha angenampilo.

Kubandakanya:

• okusanhlamvu okusetshenzisiwe, njengelayisi elimhlophe noma i-pasta emhlophe
• izithelo ezinoshukela ongeziwe, kufaka phakathi i-apple sauce, ujamu, nezinye izithelo ezisemathinini
• ubisi olunamafutha agcwele
• ukudla okuthosiwe noma ukudla okuphezulu kumafutha we-trans noma amafutha agcwele
• ukudla okwenziwe ngofulawa ocwengileko
• noma yikuphi ukudla okunomthwalo ophezulu we-glycemic

Indlela yokudla yokunqanda uhlelo lwegazi (DASH)

Uhlelo lwe-DASH lwasungulwa ekuqaleni ukusiza ukwelapha noma ukuvimbela umfutho wegazi ophakeme (umfutho wegazi ophakeme), kepha futhi kunganciphisa ubungozi bezinye izifo, kubandakanya nesifo sikashukela. Kungaba nenzuzo eyengeziwe yokukusiza ulahlekelwe isisindo.Abantu abalandela uhlelo lwe-DASH bayakhuthazwa ukuthi banciphise osayizi bezabelo futhi badle ukudla okunothe ngomfutho wegazi-ukwehlisa izakhamzimba, njenge potassium, calcium, ne-magnesium.

Uhlelo lokudla lwe-DASH lubandakanya:

• amaprotheni anciphile: inhlanzi, izinkukhu
• ukudla okutshalwe ezitshalweni: imifino, izithelo, ubhontshisi, amantongomane, imbewu
• ideri: imikhiqizo yobisi engenamafutha noma ephansi
• okusanhlamvu: okusanhlamvu okuphelele
• amafutha aphilile: uwoyela wemifino

Abantu abanesifo sikashukela kulolu hlelo kufanele banciphise ukudla kwabo kwe-sodium kuye kuma-milligram ayi-1,500 ngosuku. Lolu hlelo lubuye lilinganisele amaswidi, iziphuzo ezinoshukela nenyama ebomvu.

Ukudla kwaseMedithera

Ukudla kweMedithera kuphefumulelwe ukudla kwendabuko okuvela eMedithera. Lokhu kudla kucebile nge-oleic acid, i-acid enamafutha eyenzeka ngokwemvelo emafutheni asezilwanyaneni nasemifino. Amazwe aziwa ngokudla ngokuya ngale ndlela yokudla afaka iGrisi, i-Italy neMorocco.

Ukudla kohlobo lweMedithera kungaphumelela ekwehliseni amazinga e-glucose azila ukudla, kunciphise isisindo somzimba, futhi kunciphise ubungozi bokuphazamiseka emzimbeni, ngokusho kocwaningo olwenziwe kwi-Diabetes Spectrum.

Ukudla okudliwe kulokhu kudla kufaka:

• Amaprotheni: izinkukhu, i-salmon nezinye izinhlanzi ezinamafutha, amaqanda
• Ukudla okususelwa ezitshalweni: izithelo, imifino enjenge-artichokes namakhukhamba, ubhontshisi, amantongomane, imbewu
• Amafutha anempilo: uwoyela womnqumo, amantongomane afana nama-alimondi

Inyama ebomvu ingadliwa kanye ngenyanga. Iwayini lingasetshenziswa ngokulinganisela, ngoba lingakhuphula impilo yenhliziyo. Khumbula ukuthi ungalokothi uphuze esiswini esingenalutho uma unemithi ephakamisa izinga le-insulin emzimbeni.

Ukudla kwe-paleolithic (paleo)

I-paleo diet igxile enkolelweni yokuthi ezolimo zanamuhla kufanele zibekwe icala ngezifo ezingamahlalakhona. Abalandeli bokudla kwe-paleo badla kuphela lokho okhokho bethu basendulo ababekwazi ukuzingela nokuqoqa.

Ukudla okudliwe ekudleni kwe-paleo kufaka:

• Amaprotheni: inyama, izinkukhu, inhlanzi
• Ukudla okususelwa ezitshalweni: imifino engenasitashi, izithelo, imbewu, amantongomane (ngaphandle kwamakinati)
• Amafutha anempilo: uwoyela womnqumo, uwoyela we-avocado, uwoyela kakhukhunathi, uwoyela we-flaxseed, uwoyela we-walnut

Ukudla kwe-paleo kungaba yindlela enhle kubantu abanesifo sikashukela inqobo nje uma umuntu engenaso isifo sezinso. Ngokuya ngocwaningo lwezinyanga ezintathu ku-, i-paleo diet ingahle ithuthukise ukulawulwa kwe-glycemic esikhathini esifushane kubantu abane-type 2 yesifo sikashukela.

Ukudla okungenayo i-gluten

Ukudla okungenalo i-Gluten sekuyimfashini, kepha kubantu abanesifo se-celiac, ukususa i-gluten ekudleni kuyadingeka ukugwema ukulimala koloni nomzimba. Isifo seCeliac yisifo sokuzilimaza esibangela ukuthi amasosha omzimba wakho ahlasele amathumbu akho nohlelo lwezinzwa. Iphinde ikhuthaze ukuvuvukala komzimba wonke, okungaholela ezifweni ezingalapheki.

I-Gluten yiprotheni etholakala kukolweni, i-rye, ibhali, nakho konke ukudla okwenziwe ngalezi zinhlamvu. Ngokusho kwe-American Diabetes Association, amaphesenti ayi-10 alabo abanesifo sikashukela sohlobo 1 nabo banesifo se-celiac.

Buza udokotela wakho ukuhlolwa kwegazi kwesifo se-celiac. Noma ibuya ingeyinhle, usengabekezelela i-gluten. Khuluma nodokotela wakho mayelana nokuthi ukudla okungenayo i-gluten kukulungele yini.

Ngenkathi noma ngubani onesifo sikashukela angadla ukudla okungenayo i-gluten, kungangeza imikhawulo engadingekile kulabo abangenaso isifo se-celiac. Kubalulekile futhi ukukhumbula ukuthi i-gluten-free ayifani ne-carb ephansi. Kunokuningi kokudla okusetshenzisiwe, okunoshukela ophezulu, okungenayo i-gluten. Ngokuvamile asikho isidingo sokucindezela ukuhlela ukudla ngokususa i-gluten ngaphandle kokuthi udinga.

Ukudla kwemifino kanye nemifino

Abanye abantu abanesifo sikashukela bagxila ekudleni imifino noma imifino. Ukudla kwemifino ngokuvamile kubhekisa ekudleni lapho kungekho nyama edliwayo, kepha imikhiqizo yezilwane enjengobisi, amaqanda, noma ibhotela kungadliwa. Ama-vegans ngeke adle inyama noma olunye uhlobo lomkhiqizo wezilwane, kufaka phakathi uju, ubisi noma i-gelatin.

Ukudla okunempilo kwabadla imifino kanye nemifino enesifo sikashukela kufaka:

• ubhontshisi
• isoya
• imifino emnyama, enamaqabunga
• amantongomane
• imidumba
• izithelo
• okusanhlamvu okuphelele

Yize izidlo zabantu abadla imifino nezama-vegan kungaba izidlo ezinempilo okufanele zilandelwe, labo abazilandelayo bangaphuthelwa izakhamzimba ezibalulekile uma bengaqapheli.

Ezinye izakhamzimba zemifino noma imifino engadinga ukuthola ngezithasiselo zifaka:

• I-calcium. Kutholakala ikakhulu emikhiqizweni yezilwane efana nobisi, i-calcium iyisakhi somzimba esibalulekile esinikela empilweni yamathambo namazinyo. I-Broccoli ne-kale zingasiza ukuhlinzeka nge-calcium edingekayo, kepha izithasiselo zingadingeka ekudleni kwe-vegan.
• Iodine. Kuyadingeka ekugayeni ukudla kumandla, iodine itholakala kakhulu ekudleni kwasolwandle. Ngaphandle kwale mikhiqizo yezilwane ekudleni kwabo, imifino kanye nemifino ingaba nenkinga yokuthola iodine eyanele. Izithasiselo zingasiza.
• B-12: Njengoba imikhiqizo yezilwane kuphela ene-vitamin B-12, kungadingeka ukwesekwa kulabo abalandela ukudla okuqinile kwemifino.
• I-Zinc: Umthombo omkhulu we-zinc uvela emikhiqizweni ephezulu yezilwane ezinamaprotheni, futhi isengezo singaxwayiswa kulabo abadla imifino.

Ukuthatha

Ngaphezu kokukhetha ukudla okufanele, ukuzivocavoca umzimba njalo kubalulekile empilweni yalabo abanesifo sikashukela. Ukuzivocavoca umzimba kungasiza ukwehlisa ushukela wegazi kanye namazinga e-A1C, angakusiza ukugwema izinkinga.

Noma ngabe ubona ngcono ngokuzivocavoca umzimba njalo, ungaguquli uhlobo lwakho lwe-insulin olunqunyiwe ngaphandle kokubonisana nodokotela wakho. Hlola ngaphambi kokuvivinya umzimba, ngesikhathi nangemuva kokusebenzisa i-insulin futhi ungeza noma wenza izinguquko ohlelweni lwakho lokuzivocavoca. Lokhu kuyiqiniso noma ngabe ucabanga ukuthi i-insulin ikwenzela ukuthi ukhuluphale. Ukushintsha uhlelo lwakho lwe-insulin kungaba nomthelela oyingozi emazingeni kashukela egazini lakho. Lezi zinguquko zingadala izinkinga ezisongela impilo.

Uma ukhathazekile ngesisindo sakho, khuluma nodokotela noma isazi sokudla. Bangakusiza ekutholeni ukudla okufanele izidingo zakho zokudla okunempilo kanye nezinhloso zokunciphisa umzimba. Zizosiza futhi ekuvikeleni izinkinga ezivela ekudleni nasemaphilisi angasebenzisana nemithi kadokotela.