Thayipha i-2 Diabetes kanye ne-Diet: Okufanele Ukwazi

-Delile

• Khetha ama-carbs wakho wokugaya okusheshayo ngokucophelela
• Khetha imithombo ye-carbohydrate okusanhlamvu okuphelele
• Khetha imithombo yamaprotheni ezilwane ezinamafutha aphansi kanye namafutha anempilo
• Khuphula ukudla kwakho izithelo nemifino
• Hlela izikhathi zakho zokudla
• Ongakwenza manje

Kungani ukudla kwami ​​kubalulekile?

Akuyona imfihlo ukuthi ukudla kubalulekile ekuphatheni uhlobo lwesifo sikashukela sohlobo 2. Yize kungekho ukudla okukodwa okuphathelene nokuphathwa kwesifo sikashukela, ukukhetha okuthile kokudla kufanele kube yisisekelo sohlelo lwakho lokudla ngakunye. Uhlelo lwakho lokudla kufanele lusebenze nomzimba wakho - hhayi ngokumelene nalo - ngakho-ke kubalulekile ukuthi ukudla okudlayo kunganyusi amazinga kashukela egazini abe phezulu.

Ngokusho kwe-American Diabetes Association, ibanga elijwayelekile likashukela kubantu abanesifo sikashukela liphakathi kuka-80 kuya ku-130 mg / dL ngaphambi kokudla. Kufanele kube ngaphansi kuka-180 mg / dL cishe amahora amabili ngemuva kokuqala ukudla. Udokotela wakho uzokunikeza amanani weshukela egazi uqobo.

Qhubeka ufunda ukuze ufunde kabanzi ngokuthi lokho okudlayo kungathinta kanjani ushukela wegazi lakho, nokuthi yikuphi ukudla ongafuna ukukukhetha esitolo sokudla noma uphonsa i-pantry yakho.

Khetha ama-carbs wakho wokugaya okusheshayo ngokucophelela

Lapho umuntu onesifo sikashukela enoshukela ophansi wegazi (i-hypoglycemia), isipuni sikashukela noma uju singasiza ukukhuphula amazinga e-glucose. Kodwa-ke, ushukela uvame ukubhekwa njenge-nemesis yesifo sikashukela ngenxa yokuthi ingashesha ngokushesha kangakanani amazinga eglucose egazini lapho idliwa yodwa.

Uma unesifo sikashukela, kufanele ubhekisise ukusetshenziswa kwakho kokudla okunenkomba ephezulu ye-glycemic (GI). I-GI ilinganisa ukuthi ukudla okuthile kukhuphula masinyane kanjani ushukela wegazi. Lokho kudla okune-GI ephezulu kungadala izipikisi ezingafuneki. Lokhu kuyiqiniso ikakhulukazi ngoshukela ocwengekile nezinye izinhlobo zama-carbohydrate alula njengelayisi elimhlophe, isinkwa, ne-pasta.

Qiniseka ukuthi iningi lezinketho zakho ze-carb kungu-okusanhlamvu okuphelele, okukhethwa kukho i-fiber ephezulu. Isibonelo, uma ungathanda ukuba nocezu lwekhekhe likashokoledi nokubandayo, yidle ngokushesha ngemuva kokudla isidlo esilinganiselayo esinamaprotheni anciphile, amafutha anempilo, imifino, kanye nezinketho ze-carb ephezulu efana nobhontshisi.

Ukudla ukudla okugaya ngokushesha nokunye ukudla kuzosiza ukwehlisa ukugaya kwabo futhi kukusize ugweme ama-spikes kushukela wegazi. Uma ubala ama-carbs, qiniseka ukufaka ikhekhe uma uqeda ukudla kwakho.

Khetha imithombo ye-carbohydrate okusanhlamvu okuphelele

Ukunciphisa i-carbs yokugaya okusheshayo akusho ukugwema wonke ama-carbs. Izinhlamvu eziphelele, ezingalungisiwe zingumthombo omuhle wamandla. Banothile futhi ngamavithamini, amaminerali kanye nefayibha. Isitashi esine-okusanhlamvu okuphelele sinempilo kakhulu ngoba sandisa umsoco futhi singena egazini kancane.

Izinketho zokudla okusanhlamvu okuphelele zifaka:

• ihlumela nesinkwa sikakolweni ophelele
• imidumba nobhontshisi
• ipasta kakolweni ephelele
• irayisi lasendle noma elinsundu
• i-fiber ephezulu okusanhlamvu okusanhlamvu okuphelele
• ezinye izinhlamvu ezifana ne-quinoa, i-amaranth, namabele

Khetha imithombo yamaprotheni ezilwane ezinamafutha aphansi kanye namafutha anempilo

Ukudla okune-sodium eningi, amafutha agcwele, i-cholesterol, namafutha we-trans kungakhuphula ubungozi besifo senhliziyo nesifo sohlangothi. Kodwa-ke, lokho akusho ukuthi kufanele ugweme wonke amafutha.

Ngokusho kweHarvard School of Public Health, ukudla okunothe “ngamafutha amahle” kungasiza ukwehlisa amazinga e-cholesterol. Amafutha e-Monounsaturated ne-polyunsaturated womabili angamafutha amahle.

Zama ukufaka inyama ebomvu epuletini lakho ngezinhlanzi ezinamanzi abandayo ezinama-omega-3 ezinamafutha ane-asidi afana ne-salmon, i-mackerel ne-herring.

Okunye ukudla ongakudla:

• Amafutha e-Olive
• ukwatapheya
• amantongomane nembewu

Ukudla okunqunyelwe:

• inyama ebomvu
• inyama yasemini esetshenzisiwe
• imikhiqizo yobisi enamafutha amaningi njengoshizi

Khuphula ukudla kwakho izithelo nemifino

Ukulinganisela ama-carbohydrate kuhlangene nokudla okunesifo sikashukela. Ama-carbs asetshenzisiwe futhi acwengekile akuzona izinketho ezinhle kakhulu, kepha kufaka phakathi okusanhlamvu okuphelele kanye nefayibha yokudla kungasiza ngezindlela eziningi. Izinhlamvu eziphelele zine-fiber kanye namavithamini namaminerali alusizo. I-fiber yokudla iyasiza ngempilo yokugaya ukudla, futhi ikusiza uzizwe waneliseka kakhulu ngemuva kokudla.

Izithelo zivame ukugcwala i-fiber, kanye namavithamini, amaminerali kanye nama-antioxidants. Qiniseka ukuthi ukhetha izithelo eziphelele phezu kwejusi ukuthola i-fiber ezuzisayo. Isikhumba esithe xaxa esithelweni, siqukethe i-fiber eningi.

Izinketho zezithelo ezine-fiber ephezulu zifaka:

• amajikijolo
• amajikijolo
• amajikijolo
• ama-cranberries
• amapheya
• cantaloupes
• isithelo segilebhisi
• ama-cherries

Izithelo zokukhawulela:

• ikhabe
• uphayinaphu
• omisiwe
• amabhilikosi
• amagilebhisi
• amawolintshi

Imifino nayo iyisengezo esihle kukho konke ukudla. Anama-kilojoule amancane futhi anokuqukethwe kwamanzi amaningi ngakho-ke angakusiza uzizwe ugcwele ngama-calories ambalwa. Iya ngombala nokuhlukahluka okwandisiwe. Ezinye izinketho ezinhle zifaka:

• i-broccoli
• isipinashi
• upelepele
• izaqathe
• obhontshisi abaluhlaza okotshani
• utamatisi
• isilimo esidliwayo esinamagatsha anamanzi
• iklabishi

Hlela izikhathi zakho zokudla

Uma unesifo sikashukela, kufanele usakaze ukudla kwakho kwe-carbohydrate usuku lonke ukuze ugweme ama-spikes angadingekile emazingeni kashukela egazini lakho. Futhi qiniseka ukuthi ukhetha izingxenye ezikusiza ukuhlangabezana noma ukugcina izinhloso zakho zesisindo.

Qinisekisa ukuqapha nokurekhoda amazinga kashukela egazini usuku lonke, nangaphambi nangemva kokudla. Uma unanoma ikuphi ukukhathazeka, khuluma nodokotela wakho noma usosayensi wokudla. Bangasebenza nawe ukwakha uhlelo lokudla olulungele izidingo zakho.

Ongakwenza manje

Ukunamathela esimisweni sokwenza uhlelo lokudla olufanele kubalulekile ekulawuleni isifo sikashukela. Ukudla ukudla okunomsoco okulawula ukudla kwakho kwama-carbohydrate, amafutha agcwele futhi adlulisiwe, ne-sodium kungakusiza ukuphatha impilo yakho yonke.

Ukulandelela amazinga kashukela egazini maqondana nalokho okudlayo, lapho usebenza, nalapho uthatha imishanguzo yesifo sikashukela, nakho kubalulekile. Ngokuhamba kwesikhathi, uzokwazi ukuthi umzimba wakho uphendula kanjani ekudleni okuhlukile ngezikhathi ezahlukahlukene zosuku.

Ukuvivinya umzimba njalo kuhlangene nokudla okunempilo nakho kungakusiza ukuphatha kangcono isifo sakho sikashukela. Ukugcina isisindo esinempilo kungasiza ukwehlisa ushukela wegazi kanye namazinga e-cholesterol, kanye nokwenza ngcono umfutho wegazi.

Khuluma nodokotela wakho ngohlelo lokuzivocavoca oluphephile kuwe nakunoma yiziphi ezinye izinyathelo ongazithatha ukuthuthukisa impilo yakho.