Izinguquko Zokudla Okubaluleke Kakhulu Kunoma Yimuphi Umuntu Omusha Thayipha Isifo Sikashukela 2

-Delile

• Zijwayeze ukulawula ingxenye
• Khetha ukudla okunothile ngomsoco
• Nciphisa ukudla kwakho ama-carbohydrate acwengekile
• Khetha ukudla okunamafutha anempilo yenhliziyo
• Yenza i-aphoyintimenti nodokotela wezokudla obhalisiwe
• Ukuthatha

Ukubuka konke

Ukudla ukudla okunomsoco oyingxenye ebalulekile yokuphatha uhlobo lwesifo sikashukela sohlobo 2.

Esikhathini esifushane, ukudla nokudla okulula ongakudla kuthinta amazinga kashukela egazini lakho. Ngokuhamba kwesikhathi, imikhuba yakho yokudla ingathinta ingozi yakho yokuthola izinkinga ezivela kuhlobo 2 sikashukela.

Funda ukuze ufunde ngezinye zezinguquko ezinempilo ongazenza ekudleni kwakho.

Zijwayeze ukulawula ingxenye

Uma ukhuluphele ngokweqile, ukwehla ngamaphesenti amahlanu kuya kwayi-10 wesisindo somzimba wakho kungasiza ukwehlisa amazinga kashukela egazini, ngokusho kwabaphenyi bephephabhuku i-Diabetes Care.

Ukwehla kwesisindo kunganciphisa nengozi yokuba nesifo senhliziyo, inkinga evamile yohlobo lwesifo sikashukela sohlobo lwesibili.

Ukukusiza ukuthi ufeze futhi ugcine isisindo sakho osibekiwe, udokotela wakho cishe uzokukhuthaza ukuthi usebenzise ukulawulwa kwengxenye.

Ngokuya ngesisindo sakho samanje, imikhuba yokudla, nomlando wezokwelapha, bangakweluleka ukuthi uzame ukunciphisa inani lama-calories ekudleni kwakho noma ekudleni kwakho.

Ukuzijwayeza ukulawula izingxenye kungasiza futhi ukugcina amazinga kashukela egazini lakho ebangeni elihlosiwe.

Khetha ukudla okunothile ngomsoco

Ukudla izinhlobo ezahlukahlukene zokudla okunomsoco kungakusiza uhlangabezane nezidingo zomsoco zomzimba wakho. Ngokuvamile, "ukudla okunomsoco" kusho ukudla okuqukethe inani eliphezulu lezakhamzimba - njengamavithamini namaminerali - ngosayizi noma inani lekhalori.

Ukudla okunomsoco kufaka phakathi:

• izithelo nemifino
• imidumba, njengobhontshisi nodali
• okusanhlamvu okuphelele, njengokolweni ophelele nelayisi elinsundu
• amantongomane nembewu, njengama-alimondi nembewu ye-sunflower
• imithombo emincane yamaprotheni, njengenkukhu nokusikeka kwengulube
• inhlanzi namaqanda
• imikhiqizo yobisi, njengeyogathi engenashukela

Kodwa-ke, ngokuya ngezidingo zakho zezempilo, udokotela wakho noma udokotela osetshenziswayo wokudla angakucebisa ukuthi unciphise okunye kwalokhu kudla.

Isibonelo, abanye abantu abanesifo sikashukela sohlobo lwesibili bangahlomula ngokulandela ukudla okune-carbohydrate ephansi evimbela izithelo, imifino enesitashi, imidumba eyomisiwe nezinhlamvu.

Uma kunjalo kuwe, namathela ekudleni okunothile ngezakhi zomzimba nakho okune-carbohydrate ephansi, njengamaprotheni anciphile, amantongomane nembewu. Imifino ethile - njengemifino enamaqabunga noma i-broccoli - iyananzisa izakhamzimba kodwa iphansi kuma-carbohydrate.

Kungakhathaleki ukuthi iyiphi indlela yokudla oyilandelayo, kungcono ukudla ukudla okuqukethe izakhamzimba eziningi ngaso sonke isikhathi sokudla.

Nciphisa ukudla kwakho ama-carbohydrate acwengekile

Ama-carbohydrate ahlanjululwe avame ukuba nezakhi eziphansi kodwa abe nama-calories amaningi. Ukudla okuningi kakhulu kungakhuphula amazinga kashukela egazini lakho futhi kube nomthelela ekuzuzeni isisindo.

Ukudla okunothile kuma-carbohydrate acwengekile kufaka:

• ushukela-ukudla okunoshukela neziphuzo, njengamaswidi, amakhukhi nesoda
• imikhiqizo yokusanhlamvu elicwengiwe, kufaka phakathi irayisi elimhlophe, isinkwa esimhlophe, ne-pasta emhlophe
• Iziphuzo zezithelo

Ukusiza ukuphatha amazinga kashukela nesisindo sakho, kungcono ukonga lokhu kudla ukuze uthole ukwelashwa ngezikhathi ezithile. Esikhundleni salokho, finyelela kumikhiqizo ephelele yokusanhlamvu noma okunye ukudla okunomsoco omkhulu nefayibha.

Khetha ukudla okunamafutha anempilo yenhliziyo

Ngokwe-American Diabetes Association, izinhlobo zamafutha owadlayo zibaluleke kakhulu kunenani eliphelele lamafutha owadlayo.

Ukwehlisa ingozi yesifo senhliziyo, inhlangano incoma ukuthi kudliwe ukudla okunothe ngamafutha e-monounsaturated kanye nama-polyunsaturated.

Imithombo ejwayelekile yala mafutha enempilo ifaka phakathi:

• ukwatapheya
• amantongomane, njengama-alimondi, ama-cashews, ama-walnuts namakinati
• imbewu, njengezimbewu zamathanga, imbewu ye-sunflower, nembewu yesame
• izinhlanzi ezinamafutha, njenge-tuna, i-salmon, i-sardine, ne-mackerel
• imikhiqizo yesoya, efana ne-tofu
• Amafutha e-Olive
• uwoyela we-canola
• uwoyela wekotini
• uwoyela wommbila
• uwoyela wefilakisi
• uwoyela wamantongomane
• uwoyela we-safflower
• uwoyela wesoya
• uwoyela we-sunflower

Ngakolunye uhlangothi, inhlangano incoma ukukhawulela ukudla kwakho amafutha agcwele nokugwema amafutha adluliswayo.

Imithombo yamafutha agcwele ukugwema afaka:

• inyama enamafutha amaningi, njengenyama yenkomo ejwayelekile, isoseji, ubhekeni, i-bologna, nama-hotdog
• imikhiqizo yobisi enamafutha amaningi, njengokhilimu, ubisi lonke, noshizi onamafutha agcwele
• isikhumba senkukhu, njengesikhumba senkukhu noma isikhumba se-turkey
• ibhotela
• Isinqumelo
• uwoyela kakhukhunathi
• amafutha esundu kanye namafutha esundu kernel

Imithombo yamafutha we-trans ifaka:

• ukucutshungulwa kokudla okulula, njengama-chips amazambane
• induku imajarini
• ukunciphisa

Yenza i-aphoyintimenti nodokotela wezokudla obhalisiwe

Ngaphandle kwale migomo eyisisekelo, ayikho iphethini yokudla esayizi eyodwa lapho uhlala ne-type 2 diabetes.

Abanye abantu bakuthola kuwusizo ukulandela iphethini yokudla yaseMedithera noma ye-DASH. Lezi zindlela zokudla zicebile okusanhlamvu okuphelele, imidumba, namanye ama-carbohydrate ayinkimbinkimbi.

Abanye abantu babike impumelelo ngezinhlelo zokudla ezinama-carbohydrate aphansi. Lesi sitayela sokudla sigxila ekudleni okunamaprotheni amaningi kanye nama-carbohydrate amancane.

Indlela enhle kunazo zonke kungenzeka ukuthi leyo eyenziwe ngezifiso zakho nezintandokazi zakho.

Ukukusiza ukuthi wakhe uhlelo lokudla olusebenzela wena, cabanga ngokucela udokotela wakho ukuthi adlulisele kudokotela wezokudla obhalisiwe.

Isazi sokudla singakusiza ukuthi wakhe uhlelo olwenzelwe wena oluhlangabezana nezidingo zakho zezempilo, ngenkathi uthatha okuncamelayo kokudla, imikhuba yokupheka, kanye nesabelomali.

Ukuthatha

Ukuphatha amazinga kashukela egazini lakho, ukuqina komzimba, kanye nobungozi bezinkinga ezivela kuhlobo 2 lwesifo sikashukela, ukudla ukudla okunomsoco kubalulekile.

Ukuzijwayeza ukulawulwa kwezingxenye kungakusiza ukuthi ufinyelele futhi ugcine isisindo sakho osibekiwe, ngenkathi ugcina ushukela wegazi lakho kubanga elihlosiwe.

Zama ukukhetha ukudla okunothile ngezakhamzimba ezibalulekile futhi ubeke umkhawulo ekudleni kwakho ama-calories amaningi, ama-carbohydrate acwengekile, namafutha agcwele noma adluliswayo.

Ukuze uthole iseluleko esenziwe ngezifiso, cabanga ukwenza i-aphoyintimenti nesazi sokudla.