Okungadliwa yisifo sikashukela
-Delile
- Ithebula lokudla kwabanesifo sikashukela
- Ungawudla uswidi oshukela?
- Ongakudla ukwehlisa isifo sikashukela
Ukudla komuntu onesifo sikashukela kubaluleke kakhulu emazingeni kashukela egazini ukuthi alawulwe futhi agcinwe engaguquki ukuvimbela izinguquko ezinjenge-hyperglycemia ne-hypoglycemia ukuthi zingenzeki. Ngakho-ke, kubalulekile ukuthi uma kutholakala ukuthi unesifo sikashukela, lowo muntu uye kochwepheshe bezokudla ukuze ahlolisiswe ngokuphelele ngokudla okunempilo bese kuthi uhlelo lokudla okunempilo olufanele izidingo zabo lukhonjiswe.
Ekudleni kwesifo sikashukela kubalulekile ukufaka nokwandisa inani lokudla okune-fiber, njengoba kusiza ukulawula amazinga kashukela, okuthiwa i-glycemia, kanye nokudla ukudla okunenkomba ye-glycemic ephansi, okungukuthi, ukudla okwandisa inani likashukela zamanje. Ngaphezu kwalokho, kubalulekile ukulawula ukusetshenziswa kokudla okuqukethe amafutha, njengoba kunengozi yokuthi umuntu ahlaselwe yisifo senhliziyo, ngaphezu kwesifo sikashukela.
Ithebula lokudla kwabanesifo sikashukela
Ithebula elilandelayo lisiza abantu abanesifo sikashukela ukuthola ukuthi yikuphi ukudla okuvunyelwe, okungavunyelwe futhi okufanele kugwenywe:
| Kuvunyelwe | Ngokulinganisela | Gwema |
| Ubhontshisi, udali, izinkukhu kanye nommbila | Irayisi elinsundu, isinkwa esinsundu, umzala womzala, ufulawa wama-manioc, ama-popcorn, uphizi, ufulawa wommbila, amazambane, ithanga elibilisiwe, umdumbula, ama-yam namatheniphu | Irayisi elimhlophe, elimhlophe, amazambane acubuziwe, ukudla okulula, ikhekhe le-puff, ufulawa kakolweni, amakhekhe, isinkwa saseFrance, isinkwa esimhlophe, ibhisikidi, Waffle |
Izithelo ezinjengama-aphula, amapheya, amawolintshi, amapentshisi, ama-tangerine, izithelo ezibomvu nobhanana oluhlaza. Kunconywa ukuthi zidliwe ngekhasi. Imifino enjenge ulethisi, i-broccoli, i-zucchini, amakhowe, u-anyanisi, utamatisi, isipinashi, ukholifulawa, upelepele, isitshalo seqanda kanye nezaqathe. | I-Kiwi, ibhece, upopoya, isigaxa sikaphayini, amagilebhisi nomvini omisiwe. I-Beetroot | Izithelo ezinjengezinsuku, amakhiwane, ikhabe, izithelo zesiraphu nejeli noshukela |
| Izinhlamvu eziphelele njenge-oats, isinkwa esinsundu nebhali | Ama-pancake aphekiwe alungiselelwe ekhaya | Izinhlamvu ezakhiwe ngezimboni eziqukethe ushukela |
| Inyama enamafutha amancane, njengenkukhu engenasikhumba kanye neturkey nenhlanzi | inyama ebomvu | Amasoseji, afana ne-salami, i-bologna, i-ham nesinqumelo |
| I-stevia noma i-stevia sweetener | Amanye amaswidi | Ushukela, uju, ushukela onsundu, ujamu, isiraphu, umoba |
| Ubhekilanga, i-linseed, i-chia, imbewu yamathanga, izithelo ezomisiwe njengamantongomane, ama-cashews, ama-alimondi, ama-hazelnuts, amakinati | Amafutha omnqumo, uwoyela we-flaxseed (ngamanani amancane) kanye namafutha kakhukhunathi | Ukudla okuthosiwe, amanye amafutha, imajarini, ibhotela |
| Amanzi, itiye elingenashukela, amanzi anambitheka ngokwemvelo | Iziphuzo zezithelo zemvelo ezingenashukela | Iziphuzo ezidakayo, amajusi asezimbonini neziphuzo ezibandayo |
| Ubisi, iyogathi enamafutha amancane, ushizi omhlophe onamafutha amancane | - | Ubisi lonke nama yogurts, ushizi ophuzi, ubisi olujiyile, ukhilimu omuncu kanye ukhilimu ushizi |
Okufanele ukuthi uhlale udla izingxenyana zokudla njalo emahoreni ama-3, wenze ukudla okuyinhloko oku-3 nokudla okulula okungu-2 kuya ku-3 ngosuku (phakathi kwentsasa, phakathi nantambama nangaphambi kokulala), ngokuhlonipha uhlelo lokudla.
Izithelo ezivunyelwe kwisifo sikashukela akufanele zidliwe zodwa, kepha kufanele zihambisane nokunye ukudla futhi, mhlawumbe, ekupheleni kwesidlo esikhulu, njengesidlo sasemini noma isidlo sakusihlwa, njalo ngezingxenyana ezincane. Kubalulekile ukunika ukukhetha ukusetshenziswa kwesithelo sonke hhayi kujusi, ngoba inani le-fiber lincane.
Ungawudla uswidi oshukela?
Awukwazi ukudla amaswidi esifo sikashukela, ngoba aqukethe inani elikhulu likashukela, elibangela ukuthi izinga le-glucose likhuphuke nesifo sikashukela singalawuleki, okwandisa ubungozi bezifo ezihlobene nesifo sikashukela, njengokungaboni, izinkinga zenhliziyo, izinkinga zezinso nobunzima bokuphulukiswa , Ngokwesibonelo. Bona uhlu oluphelele lokudla okuphezulu koshukela okufanele ukuvika.
Kodwa-ke, uma udla kahle futhi neglucose yegazi lakho ilawulwa, ungadla amaswidi ngezikhathi ezithile, okungcono okulungiselelwe ekhaya.
Ongakudla ukwehlisa isifo sikashukela
Ukwehlisa ushukela wegazi nokulawula isifo sikashukela, kunconywa ukuthi udle ukudla okune-fiber njalo ngesidlo, futhi kufanele udle okungenani amagremu angama-25 kuye kwangama-30 ngosuku. Ngaphezu kwalokho, ukukhetha kufanele kunikezwe ekudleni okunenkomba ye-glycemic ephansi naphakathi, okuyigugu elibalulekile lokwazi ukuthi ukudla okuthile kunothe kangakanani ngama-carbohydrate futhi kwandisa inani likashukela egazini.
Ukulawula isifo sikashukela kubalulekile, ngaphezu kokudla okunomsoco, ukwenza umsebenzi wokuzivocavoca umzimba njengokuhamba noma ukuzijwayeza uhlobo oluthile lomdlalo imizuzu engama-30 kuye kwengama-60 ngosuku, njengoba lokhu kusiza nasekulawuleni amazinga kashukela egazini, ngoba imisipha isebenzisa i-glucose ngesikhathi sokuvivinya umzimba. Kunconywa ukuthi ngaphambi kokwenza lo msebenzi, umuntu enze isidlo esincane ukugwema i-hypoglycemia. Bona ukuthi umuntu onesifo sikashukela kufanele adle ini ngaphambi kokuzivocavoca.
Ngaphezu kwalokho, kubalulekile ukukala inani likashukela egazini nsuku zonke futhi usebenzise imishanguzo ekhonjiswe ngudokotela, futhi ucele ukuholwa ngudokotela wezokudla ukuze kwenziwe ukuhlolwa okwanele. Bona kuvidiyo engezansi ukuthi ukudla kwesifo sikashukela kufanele kube kanjani:
Sincoma
Ukulunyulwa: 4 amathiphu wokuyeka ukuncelisa ngaphandle kokuhlukumezeka
