Ukudla Kwesifo Sikashukela: Ukudla Okuvunyelwe, Okuvinjelwe Nemenyu
-Delile
- Ukudla kuvunyelwe kwisifo sikashukela
- Inani lezithelo ezinconyiwe
- Ukudla kuvinjelwe isifo sikashukela
- Isampula imenyu yesifo sikashukela
Ekudleni kwesifo sikashukela, ukusetshenziswa kweshukela okulula nokudla okunefulawa omhlophe kufanele kugwenywe.
Ngaphezu kwalokho, kuyadingeka futhi ukunciphisa ukusetshenziswa kwenani elikhulu lanoma yikuphi ukudla okunama-carbohydrate amaningi, noma ngabe kubhekwa njengokuphilile, njengezithelo, irayisi elinsundu ne-oats. Lokhu kungenxa yokuthi ukweqisa kwama-carbohydrate esidlweni esifanayo kukhuthaza ukwanda kwe-glycemia, okuholele kusifo sikashukela esingalawulwa.
Uhlobo lwesifo sikashukela sohlobo 2 luhlobo oluvame ukuvela njengomphumela wokukhuluphala ngokweqile nokudla ngendlela engafanele, okwenzeka lapho usumdala. Kulula ukulawula futhi kuthuthukise okuningi ngokwanele kokudla, ukwehla kwesisindo kanye nokusebenza komzimba njalo.
Ukudla kuvunyelwe kwisifo sikashukela
Ukudla okuvunyelwe ekudleni kwesifo sikashukela yilokho okucebile nge-fiber, amaprotheni namafutha amahle, njenge:
- Izinhlamvu eziphelele: ufulawa kakolweni, ilayisi le-wholegrain ne-pasta, i-oats, i-popcorn;
- Imidumba: ubhontshisi, ubhontshisi, amantongomane, udali, uphizi;
- Imifino ngokujwayelekile, ngaphandle kwamazambane, ubhatata, umdumbula ne-yam, njengoba zinama-carbohydrate amaningi futhi kufanele zidliwe ezingxenyeni ezincane;
- Inyama ngokujwayelekile, ngaphandle kwenyama esetshenzwe, njenge ham, isifuba se-turkey, isoseji, isoseji, ubhekeni, i-bologna ne-salami;
- Izithelo ngokujwayelekile, inqobo nje uma iyunithi elilodwa lisetshenziswa ngesikhathi esisodwa;
- Amafutha amahle: ukwatapheya, ukhukhunathi, uwoyela womnqumo, uwoyela kakhukhunathi nebhotela;
- Imbewu kawoyela: ama-chestnut, amakinati, ama-hazelnuts, ama-walnuts nama-alimondi;
- Ubisi nemikhiqizo yobisi, uqaphele ukukhetha ama-yogathi ngaphandle koshukela ongeziwe.
Kubalulekile ukukhumbula ukuthi izilimo eziyizigaxa, njengamazambane, ubhatata, umdumbula nezimila kungukudla okunempilo, kepha ngoba zinothe ngama-carbohydrate, kufanele futhi zidliwe ngamanani amancane.
Inani lezithelo ezinconyiwe
Ngenxa yokuthi banoshukela wabo wemvelo, obizwa ngokuthi i-fructose, izithelo kufanele zidliwe ngamanani amancane ngabantu abanesifo sikashukela. Ukusetshenziswa okunconyiwe ukukhipha izithelo ezi-1 ngasikhathi, okuthi, ngendlela elula, zisebenze ngamanani alandelayo:
- Iyunithi elilodwa eliphakathi lezithelo eziphelele, njenge-apula, ubhanana, iwolintshi, i-tangerine nepheya;
- Izingcezu ezi-2 ezincanyana zezithelo ezinkulu, njengekhabe, ibhece, upopo kanye uphayinaphu;
- Izithelo ezi-1 ezimbalwa, ezinikeza cishe amayunithi ayi-8 wamagilebhisi noma ama-cherries, ngokwesibonelo;
- Isipuni esingu-1 sezithelo ezomisiwe njengamagilebhisi omisiwe, ama-plums nama-apricot.
Ngaphezu kwalokho, kubalulekile ukugwema ukusetshenziswa kwezithelo kanye nokunye ukudla okunothile kuma-carbohydrate, njenge-tapioca, ilayisi elimhlophe, isinkwa namaswidi. Bona amathiphu amaningi ngezithelo ezinconyelwe isifo sikashukela.
Ukudla kuvinjelwe isifo sikashukela
Ukudla okuvinjelwe ekudleni kwesifo sikashukela yilokho okunoshukela noma ama-carbohydrate alula, njenge:
- Ushukela namaswidi ngokujwayelekile;
- S'thandwa, i-jelly yezithelo, ujamu, i-marmalade, i-confectionery nemikhiqizo ye-khekhe;
- Amaswidi ngokujwayelekile, ushokoledi namaswidi;
- Iziphuzo ezineshukela, njengeziphuzo ezibandayo, amajusi asezimbonini, ubisi lukashokoledi;
- Iziphuzo ezidakayo.
Kubalulekile ukuthi abanesifo sikashukela bafunde ukufunda amalebula womkhiqizo ngaphambi kokuwudla, ngoba ushukela ungavela ufihliwe ngesimo se-glucose, i-glucose noma isiraphu yommbila, i-fructose, i-maltose, i-maltodextrin noma ushukela oguquliwe. Bona okunye ukudla ku-: Ukudla okunoshukela omningi.
Isampula imenyu yesifo sikashukela
Ithebula elilandelayo likhombisa isibonelo semenyu yezinsuku ezintathu yabantu abanesifo sikashukela:
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | 1 inkomishi yekhofi engenashukela + izingcezu ezi-2 zesinkwa esigcwele neqanda | 1 inkomishi yekhofi enobisi + 1 ubhanana othosiwe oneqanda eliqhuqhiwe nocezu olulodwa lweshizi | 1 yogurt ocacile + 1 ucezu lwesinkwa esiphelele nebhotela noshizi |
| Isidlo sasekuseni | 1 apula + 10 amantongomane e-cashew | 1 ingilazi yejusi eluhlaza | Ubhanana o-1 ocubuziwe one-1 isipuni se-chia |
| Isidlo sasemini sasemini | 4 ikholofu lesobho lelayisi elinsundu + i-3 col yesobho likabhontshisi + inkukhu au gratin noshizi kuhhavini + isaladi esusiwe | Inhlanzi ebhakwe kuhhavini ngamafutha omnqumo, amazambane nemifino | i-pasta ephelele kanye nomsizi wenkomo notamatisi + isaladi eluhlaza |
| Isidlo sasemini | I-yogurt elula engu-1 + ucezu olu-1 lwesinkwa esiphelele noshizi | 1 ingilazi ye-avocado Smoothie enoshukela nge-1/2 col yesobho lezinyosi zezinyosi | 1 inkomishi yekhofi engenashukela + 1 ucezu wekhekhe eliphelele + 5 amantongomane e-cashew |
Ekudleni kwesifo sikashukela kubalulekile ukulawula izikhathi zokudla ukuvimbela i-hypoglycemia, ikakhulukazi ngaphambi kokuzivocavoca. Bona ukuthi umuntu onesifo sikashukela kufanele adle ini ngaphambi kokuzivocavoca.
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