Funda iikhontrakthi eziphambili kwiCwangciso eliPhumeleleyo
Igama elithi " ukutya okunesifo sikashukela" yinto yexesha elidlulileyo. Namhlanje, abantu abanesifo sikashukela abanalo imingcele yokutya engaqhelekanga ngendlela esacinga ngayo. Akuyimfuneko ukuphepha iziqhamo , udle i-zero-carbohydrate okanye uthenge ukutya kokutya. Kodwa, into esiyaziyo kukuba izicwangciso zesidlo ezizimeleyo ezizizityebi kunye neziguqulateshi zisebenza kakuhle kakhulu kubantu abanesifo sikashukela.
Siyazi kwakhona ukuba izicwangciso zokutya akufanele zibacekise okanye zihlaziye. Unokuthi uhlehlise i-broccoli kunye ne-inkukhu ebilisiwe kwaye wamukele ukutya okuhlukahlukeneyo, iintlobo zokutya kunye neentlobo zokutya. Ingaba ungumhlaza , u-vegan, okanye uzama ukutya i-low-carbohydrate, namhlanje, unokucwangcisa icebo elikusebenzelayo ukuba unako izixhobo ezifanelekileyo.
Ukujonga iCarbohydrates yakho
I-carbohydrates yinto enezondlo ezichaphazela i-sugar suars kakhulu. Ukuba unesifo sikashukela, kubalulekile ukujonga i-carbohydrat yakho intlawulo ukuze ufumane ukutya okusemgangathweni okusemandleni akho. Abanye abantu abanesifo sikashukela bayazuza ngokulandela ukutya okunomdla we-carbohydrate apho badla inani elifanayo le-carbohydrates ngexesha elinye. Buza u-dietitian wakho obhalisiweyo okanye utitshala oqinisekisiwe wesifo sikashukela ukuba unokufumana inzuzo ekudleni isamba esinqingqiweyo se-carbohydrates kwizidlo zakho.
I-Stock Up kwi-Vegetables engekho-Starchy
Ngokufakela kwimifuno engekho isistim, uya kwandisa umthamo wokutya kwizidlo zakho ezingakunceda ukunciphisa i-calorie yokudla.
Uya kwandisa intlawulo yefayibha yakho, enokukunceda ukunciphisa i-cholesterol kunye nokulahlekelwa isisindo.
Ukunciphisa i-Intake Yakho ye-Sodium
Ukutya okunotye kwi-sodium kunokunyusa umngcipheko wokuba nomfutho wegazi ophezulu (uxinzelelo lwegazi oluphezulu), okuyiyona nto inobungozi bokuphuhlisa isifo senhliziyo. Ngenxa yokuba abantu abanesifo sikashukela basengozini enkulu yokwenza isifo senhliziyo, ukugcina uxinzelelo lwegazi kwiinjongo kubalulekile.
Uya kufuna ukuphepha ukongeza ityuwa ekudleni kwakho kunye nokwandisa ukutya kwakho kweziqhamo kunye nemifuno, iintlobo ezimbini zokutya eziqhelekileyo kwi-sodium kunye nephezulu kwi-potassium ezinokuba neziphumo ezintle zokuxinzelelo lwegazi. Uhlobo lokutya oluye lwasebenza kubantu abaninzi abanesifo sikashukela lubizwa ngokuba yiDASH yokutya.
Yenza Yifanele Ukuphila Kwakho
Izicwangciso ezibutyebi ezibutyebi ezifanelekileyo, ezinonophelo, kunye noluntu olufanelekileyo ziya kukunceda wenze utshintsho oluhlala ixesha elide ukufikelela nokugcina ubunzima bomzimba kunye nokukhusela okanye ukulibaziseka iingxaki zesifo sikashukela. Qala ukwenza utshintsho ngokubeka iinjongo ezilula, ezibonakalayo kunye neenjongo. Umzekelo, ukuba ungadli isidlo sakusasa ngenxa yokuba uhamba ngokukhawuleza, qala ngokutya isidlo sakusasa iintsuku ezintathu ngeveki. Okanye ukuba kufuneka uqale umsebenzi kusasa, phakamisa isidlo sakusasa ekuseni uze uyidle emsebenzini.
Funda indlela yokukhetha ukhetho oluphilileyo xa udla okanye uthabatha ukutya. Kwaye ukuba awuyiyo i-chef, kodwa ufuna ukuqala ukupheka, ufunde ngezakhono ezisisiseko kunye neendlela zokupheka ezilula. Kuthatha ixesha ukwenza izinto ezintsha zokuziphatha.
Gcina Uvuyo Lokutya
Ukutya kufuneka kube yinto ejabulisayo , eyonwabileyo. Ukutya akukona nje ngongcamango, inxulumene nosapho kunye nokwabelana. Ngako oko, ukukwazi ukulondoloza ukuzonwabisa kukuyindawo ebalulekileyo yokutya okunempilo.
Ngokuqinisekileyo, kuzwakale kulula kumaphepha, kodwa ukuba kwakungelula ukuba akukho mntu uya kuba nzima ukuqikelela konke. Nika ukufumana ibhalansi ngokukhetha ukutya okunempilo ixesha elininzi, ukuphulaphula umzimba wakho, nokutya ngengqondo.
Fumana Iingcaciso ezilula, eziQinisekile ngokufanelekileyo kwizinto ezibonakalayo
Amaxesha amaninzi sisazi into yokutya, kodwa asinayo ingcamango yokuyibeka ndawonye. Ukuba neempendulo zokukunceda ekukhokeleni kubalulekile ekufundeni malunga nokulawula isahlulo. Iiresiphi zinokukunceda ufumane ukudibanisa ukutya kunye nokutya kunye nokudibanisa kunye nokulondoloza ixesha lokulungiselela ukutya nokucwangcisa ukutya. Uluhlu oluthile luye lwaphuhliswa ngabaTywala bokuBhaliswa beSifo sikashukela kunye neCandelo loLwazi lweZiko le-American Academy of Food and Dietetics.
I-recipe ngayinye yaveliswa ngumqeqeshi kwaye iluhlu lomxholo wokutya. Banikezela ngeengcebiso malunga nokokutya ukutya kunye nendlela yokwenza indawo.
Fumana Uncedo
Ukuba unenkathazo yokulungisa iingcamango ngokwakho okanye ukwenza isicwangciso sakho sokutya, cela uncedo. Ukuba unesifo sikashukela, i-inshorensi yakho kufuneka ifake i-diabetes yonyango lolawulo lokuzilawula, ukukwenza uvumeleke ukudibana ne-Diabetes Educator (CDE) eqinisekisiweyo. Enye yeemfuno zee-CDE kukuphuhlisa izicwangciso zesidlo somntu ngamnye ukuze zihambelane nezidingo zakho zondlo kodwa impilo yakho, iinjongo kunye nenkcubeko.
Imithombo:
Umbutho weSwekile waseMelika. ImiGangatho yoLondolozo lwezoNyango kwiSwekile-2015. Ukunyamekela ngeSwekile . 2015 uJan; 38 (iSiza 1): S1-90.