Ukuze wenze lokhu, ungakhohlwa ngezigaba ezintathu zesimo esihle sempilo yesifo sikashukela: ukulawula isisindo njalo, ukudla okulungile nokuzivocavoca. Ukudla okunomsoco nge-diabetes mellitus akuhlosile nje ukunciphisa ushukela wegazi, kodwa nokunciphisa ukusetshenziswa kwamafutha. Sizokukhuluma ngalokhu konke ngezansi.
Njengoba izifundo zanamuhla zezidakamizwa zibonisa, akudingekile ukuba ungabandakanyi ngokuphelele ushukela ekudleni kwesifo sikashukela. Ungashiya ekudleni okunye okujwayelekile kithi ushukela noma ushukela omningi, olwa nesifo sikashukela avunyelwe ukuba uthathelwe indawo yizinye izinto, ama-sweeteners. Kubalulekile kuphela ukubala ngokunembile izinga lokusetshenziswa kwalo ngesisekelo sedatha yokuhlolwa kwegazi.
Izinkinga, ezesaba kakhulu iziguli ezine-sikashukela, zingagwenywa ngokulawula izinga leshukela egazini. Ngakho-ke, kudingeka ukhethe ukudla okunomsoco wesifo sikashukela.
Ukudla kwesifo sikashukela kufanele sigcine imithetho elandelayo:
- kumele sizame ukuqinisekisa ukuthi zonke izingxenye ezithathwe ngesikhathi sasekuseni, kwasemini nasekuseni zifana nosayizi;
- kungcono, uma ukudla kuthathwa nsuku zonke ngesikhathi esifanayo;
- ukudla akufanele kuphuthelwe;
- ngesikhathi esifanayo, udinga ukuzivocavoca;
- kuyafana nokuthatha imithi yesifo sikashukela.
Izinyathelo ezinjalo zizosiza ukugcina amazinga kashukela egazi ezingeni elifanayo, ngaphakathi kwemingcele evamile. Uma umuntu ethatha ukudla, izinga leshukela egazini lakhe liyehla. Uma ukudla okukodwa kudliwe kancane, futhi ngesikhathi esisodwa - okuningi kakhulu, kuyoba nokushintshashintsha kwezinga leshukela. Ukushintsha okunjalo kuyingozi ngaphezu kokungafani okuncane okuqhubekayo ngesilinganiso lapho umzimba ungajwayela khona.
Lapho ukhetha imikhiqizo landela imithetho elandelayo:
- ukuhlukaniswa kokudla zibe izingxenye kwenziwa ngokuhambisana nenani elidingekayo nsuku zonke lamakholori kanye nezakhi (amavithamini, amaminerali);
- lungiselela ukudla kusuka kwimikhiqizo ejwayelekile: imifino, izithelo, inyama, ubisi;
- imikhiqizo ikhethwa amafutha aphansi, lokhu kunciphisa ingozi yezinkinga zenhliziyo cishe kabili;
- Ukudla okunamafutha nokunethezeka akuzona ngaphansi kokuvinjelwa okuphelele, kodwa kuvinjelwe kakhulu;
- imikhiqizo yenyama ingaphekwa cishe ngaphandle kwemingcele.
Ukudla okulinganiselayo kwenziwa ngokucabangela izidingo zamanzi nsuku zonke. Zingahluka kubantu abanendlela ezahlukene zokuphila, imithwalo ehlukene, ubudala. Ungakhohlwa ukuthi udinga ukulawula phezu kokubonakala kwesisindo esiningi. Ngakho-ke, ukudla kuvumela ithuba lokulahlekelwa isisindo. Isisindo esiningi sandisa umthwalo enhliziyweni, emithanjeni yegazi, ohlelweni lwe-musculoskeletal futhi kwandisa ingozi yezinkinga.
Sekuphelele, amaqembu amathathu okudla asethuthukile: 1200-1600, 1600-2000 no-2000-2400 amakholori. Akuyona okuningi. Ngokwezifiso zokudla kubantu abaphilile abasebenza emsebenzini olinganisiwe (isibonelo, abasebenzi basehhovisi), izinga lokusetshenziswa kwamandla cishe lamakhilomitha angu-2,700 amadoda nabangu-2 500 abesifazane.
Iqembu lokuqala (ukudla kwama-calories angu-1200 kuya ku-1600) kufanelekile kubantu besifazane abakhula kancane ababenomsebenzi womzimba nsuku zonke kanye nalabo abaphakeme abangenayo imithwalo.
Ukudla kwansuku zonke kuhlukaniswe izingxenye ezilinganayo eziyisithupha, ezithathwa ngezikhathi ezithile. Isikhathi sokulala asicatshangelwe. Ukudla kuqukethe ama-1-2 okukhishwa kwemikhiqizo yobisi, ama-1-2 ama-meat dish, ama-3 servings yemifino. Imikhiqizo equkethe amafutha ikhona ezingxenyeni ezingaba ngu-3.
Iqembu lesibili (ukudla kwama-calories angu-1600-2000) kufanelekile kwabesifazane abakhulu abadinga ukulahlekelwa isisindo. Ngaphezu kwalokho, kubantu abakukhula okuphansi noma okuvamile okusebenza ngokomzimba kanye nabesilisa obude obuphakathi, abadinga ukulahlekelwa isisindo.
Ukudla kwansuku zonke kuhlukaniswe izingxenye eziyi-8 ezifanayo, ezithathwa njalo ngezikhathi ezithile. Isikhathi sokulala asiqaliwe. Ukudla kubandakanya imikhiqizo engu-1-3 yemikhiqizo yobisi, ama-1-3 ama-meat dish, ama-four servings of imifino noma izithelo. Imikhiqizo equkethe amafutha ayikho ezingeni ezingaphezu kwama-4.
Iqembu lesithathu (ukudla kwama-kilojoule ka-2000-2400) kufanelekile kwabesifazane namadoda okukhula okuphezulu nokusebenza ngokomzimba.
Ukudla kwansuku zonke kuhlukaniswe izingxenye ezingu-11 ezilinganayo. Ukudla kunezinhlobo ezimbili zemikhiqizo yobisi, ama-2 ama-meat dish, ama-four servings yemifino kanye nama-servings amathathu ezithelo. Amafutha akufanele abe ngaphezu kwama-servings angu-5.
Ekudleni okunjalo, izingxenye zichazwa njengezinani ezithile zokudla ezine-caloric value. Lokhu kusho ukuthi ekudleni kweqembu lesithathu, ingxenye eyodwa yomkhiqizo iqukethe ama-2400: 11 = amakholori angu-218. Okuqukethwe kwekhalori yomkhiqizo kunqunywe ngokuhambisana namatafula. Esidlweni esisodwa, imikhiqizo eminingana ingahlanganiswa: ubisi, imifino, njll. Le ndlela yokuhlukanisa ngezigaba isisiza ukuba uthole ukudla okunomsoco okuzogcina izinga lokushukela egazini njalo.
Kumele kukhunjulwe ukuthi abashukela ngesifo sikashukela kufanele bagweme ukusebenzisa "ama-carbohydrate okusheshayo". Zithinta kakhulu izinga leshukela. Ama-carbohydrate anjalo ngokushesha atholakala emaswidi, ushukela, ushokoledi. Ukudla okhethekile, okudayiswa ezitolo "emashalofini we-diabetes" akuqukethe ama-carbohydrate anjalo.
Esikhathini sikashukela, ukutholakala kwekhalori kufanele kube ngu-50-60% kuphela ngenxa ye-carbohydrate. Ama-carbohydrate "okusheshayo" ashintshwa "ama-carbohydrates" aphansi, amaningi eningi atholakala ngesinkwa esivela kufulawa ophelele. Ekudleni ungafaka ushukela omncane obomvu. Icebile ezintweni zamaminerali futhi iqukethe ama-carbohydrate, athola kancane kancane kunelawo asetsheni elimhlophe. Ngosuku, ungavumela amathisipuni angama-2 we-ushukela obomvu, okusho ukuthi, uma kunokwenzeka, uhlukaniswe ngokulinganayo kuwo wonke ukudla.
Ukudla okunesifo sikashukela kufanele kube namavithamini anele, ikakhulukazi amaqembu B noC.