Ukuphila kwakho kuyindlela yokuzivocavoca njalo emidlalweni, ukunamathela emithethweni yokudla, ngezinye izindlela ukulawula ushukela wegazi nokubona udokotela ukulungiswa kokwelapha. Ukudla kubaluleke kakhulu ekwelapheni isifo sikashukela. Ngokuvamile kwenzeka ukuthi ukudla okulula kuphela kusiza umuntu ukuba anqobe lesi sifo ngisho ngaphandle kwemithi, futhi bonke bayabonga ngalokho oyaziyo, isibonelo, ukuthi awukwazi neze ukusebenzisa isifo sikashukela.
Ukuqaphela ukudla, uvame ukucubungula izinqubo zomzimba emzimbeni futhi ngaleyo ndlela ushukela wegazi elincane. Izinzuzo zokudla kwalesi sifo zazi ngisho nabaseGibhithe lasendulo. Ukudla kusebenza kanjani futhi kuyini inzuzo, ngaphambi kwezinye izindlela zokulwa nesifo. Isifo sikashukela sinokuphulwa komzimba we-carbohydrate umzimba. Ukubuyiselwa kwe-carbohydrate metabolism kungenzeka ngokudla.
Ukudla okungafani kwama-carbohydrate emzimbeni kufinyelelwa ngosizo lokudla okunempilo. Ukuze abantu abanesifo sikashukela behlobo lokuqala, ukudla kuyinto nje ebalulekile. Ukwehluleka ukudla okunomsoco kungaholela ezinkingeni ezinkulu zesifo. Ukugcina ukudla, kuhle ukugcina idayari yokudla. Irekhoda ukudla okudliwayo ngosuku, amakholori kanye nobuningi. Idayari enjalo ikusiza ukuba ugcine ukudla futhi uphumelele ukwelashwa kwakho.
Ukudla kwesifo sikashukela kungumuntu ngamunye ngesiguli ngasinye futhi sakhiwa yi-endocrinologist oyigcina. Lapho uhlanganisa ukudla, cabangela iminyaka yesiguli, ubulili, umsebenzi womzimba, nesisindo. Inani lamandla lemikhiqizo nalo libalwe.
Into esemqoka ekudleni okunesifo sikashukela kuyisivimbelo ekusetshenzisweni kwama-carbohydrate. Isiguli ngokweqile asikwazi ukudla ushukela, ushokoledi, amaswidi, i-confectionery, i-jam ne-ayisikhilimu. Noma kunjalo, kwimenyu yesifo sikashukela, imikhiqizo yobisi kanye nezitsha zobisi kumele kube khona. Ngaphezu kwalokho, kufanele sikhumbule ukuthi ukudla okudliwayo kumele kube okungenani izikhathi ezingu-5 ngosuku kanye nemikhiqizo kufanele ibe namavithamini, kanti okuqukethwe kwekhalori kwezitsha kuphansi.
Ukuze iziguli zikwazi ukubala ngokufanele inani lama-carbohydrate ekudleni kwazo futhi kwacaca ukuthi umuntu akanakudla, odokotela bafaka umqondo weyunithi yokusanhlamvu. Lokhu kubaluleke kakhulu kulabo abathola i-insulini, ngoba inani lama-carbohydrate kufanele lilingane nenani le-insulin elinikezwe isiguli. Kumele kukhunjulwe ukuthi isidlo sasemini nesidlo sezinhlamvu ezintathu zokusanhlamvu ezinhlanu, okungaphezu kwezinyathelo ezimbili zesinkwa ngasinye.
Enye yokusanhlamvu yilezi:
- amagremu angamashumi amathathu esinkwa,
- isipuni esisodwa sofulawa,
- amabili wezipuni we-porridge abilisiwe,
-ngilazi eyodwa yobisi,
- isipuni esisodwa soshukela,
- amazambane owodwa,
- isithombo sebhitrudi esisodwa,
- amagilebhisi amathathu,
- isigamu sesithelo samagilebhisi, ibhanana, i-cob yemifino,
- apula elilodwa, eliphakathi kwe, i-peach, i-orange, i-persimmon, ucezu olulodwa lwe-melon noma ikhabe,
- ama-mandarini amathathu noma amane, ama-apricot noma ama-plums,
- indebe yama-raspberries, ama-strawberries. Ama-blueberries, ama-currants, ama-lingonberries, ama-blackberries,
- ingxenye yesithathu yengilazi yamagilebhisi,
- isigamu inkomishi ye-apula juice,
- ingilazi eyodwa ye-kvass noma ubhiya.
Inyama nezinhlanzi aziqukethe ama-carbohydrate, ngakho-ke akudingeki ukuba zibalwe. Esikhathini sikashukela kungenakwenzeka ukufaka phakathi kwemikhiqizo yokudla lapho kunamakhemikhali amaningi. Kubalulekile ukunciphisa kakhulu ukusetshenziswa kokugcoba, okubabayo, okusawoti kanye nokubhema. Kubalulekile ukukhipha ngokuphelele imikhiqizo yokudla okwamanje enezinhlobo eziningi zamafutha kanye nama-carbohydrate (amaqebelengwane, amaqebelengwane namanye amaswidi).
Iziguli ezine-type 2 zesifo sikashukela zivame ukugula ngokweqile ngakho-ke umsebenzi wokuqala wokuthola ukwelashwa ukunciphisa isisindo sesiguli. Kwezinye izimo, odokotela bachaza izinhlobo ezithile zemithi ukuthi, kanye nokudla nokuzivocavoca, kunomthelela ekulahlekeni kwesisindo. Uma isiguli esinesifo sikashukela sohlobo lwe-2 singenaso ukukhuluphala, khona-ke ukudla kuyakhiwa ngokuhambisana nemigomo yalesi sifo (ukucabangela - ubulili, ubudala kanye nomthwalo ngokomzimba).
Enye yezimiso ezibalulekile zesifo sikashukela iwukushintshashintsha kwemikhiqizo. Uzokwenza umehluko wokudla kwakho, uma usebenzisa imikhiqizo ehlukene ngezinsuku ezahlukene, futhi udale izinhlanganisela ezahlukene zazo. Kungenzeka futhi ukufeza okuthiwa "izinsuku zobisi" noma "izinsuku zemifino" nokunye okunjalo.
Manje uyazi ukuthi awukwazi yini ukudla nesifo sikashukela nokuthi ungayenza kanjani imenyu yakho ngendlela efanele. Ngakho-ke, masibuyele lokho esikukhipha ekudleni ngesifo sikashukela - zonke amaswidi nama-juice emaphaketheni, imango kanye nelayisi, ubhontshisi, i-ayisikhilimu, i-soda, ubhanana, amagilebhisi, i-ananas kanye nezinye izithelo, lapho kukhona ama-carbohydrate amaningi angenakutholwa. Ungadli konke okubabayo, okubabayo, ukubhema, pepper kanye nesinaphi. Lezi yizincomo ezijwayelekile kuphela. Ukuze ukwakhiwa okulungile kokudla okulinganiselayo, kufanele njalo uthintane nochwepheshe.