Ukutya kwendalo kukutya okungabandakanyi inyama, iintaka, iintlanzi zaselwandle okanye nayiphina imveliso equle oku kutya. Kukho iintlobo ezimbalwa zokutya zendalo. Ngokomzekelo, ukutya okunomdla we-lacto-ovo-izityalo, kusekelwe kwimbewu, imifuno, iziqhamo, izityalo (ubhontshisi), imbewu, izantyambo, iimveliso zobisi kunye namaqanda. Isidlo seVingan, enye indlela yokutya kwemifuno, ingabandakanyi zonke iimveliso zezilwanyana ezibandakanya amaqanda, ubisi, kunye nantoni na enye yezilwanyana ezivela kwimfuyo enjengobusi.
Kubantu abanesifo sikashukela se-2 , ukulandela ukutya kwendalo kunokubonakala kunzima ngenxa yokungabandakanyi iimveliso zezilwanyana ezinjengenyama, intlanzi kunye neentaka ezinokuthi zinciphise iinketho zeprotheni. Nangona kubonakala ngathi kufanelekile ukutya ukutya okuphezulu kwiprotheni ngenxa yokuba bahlala bephantsi kwi-carbohydrate, kunokwenzeka ukuba badle ukutya kwemifuno kwaye bagcine isisindo esifanelekileyo kunye nokulawula ishukela egazini. Enyanisweni, abanye banokuthi ingondlo yokutya yemifuno / ye-vegan ibhetele kuba abaphandi bafumene unxibelelwano phakathi kohlobo lwesifo sikashukela kunye nokutya okubomvu, ngokukodwa kusetshenziselwa inyama njengebhakoni kunye nezinja ezishushu. Olunye uphando lubonisa ukuba ukutya kokutya kwemifuno kunye ne-vegan kunokuphucula iiplasma lipid concentrations kwaye kuboniswe ukuguqula ukuqhubela phambili kwe-atherosclerosis.
Ukutya okunomsoco kwintsimi kwiimifuno, izityalo, izityalo ezipheleleyo, iinantambo kunye nembewu. I-American Academy yeZondlo kunye ne-Dietetics isitatimende sesimo sokuthi i-intake ephezulu yemifuno, ukutya okunye okusanhlamvu, i-legumes, kunye neentongane ziye zadibana nomngcipheko ophantsi wokungqinelana kwe-insulin kunye nohlobo lwe-2 lweswekile, kunye nokulawulwa kwe-glycemic kwimeko evamile okanye i-insulin ngamnye umntu.
Isihluthulelo sokutya ukutya kokutya kwemifuno xa unesifo sikashukela kukuqinisekisa ukuba udla inani elaneleyo leprotheyini kunye neoli ephilileyo kwaye ukhethe i-fiber high carbohydrate ekhoyo.
Fumana iprotheni efanelekileyo
Xa kuziwa kwisifo sikashukela, iprotheni ibaluleke kakhulu izondlo; kukhuthaza ukukhuselwa, ukuxhaswa kwi-satiety nokunciphisa ukungcola okunokukunceda ukulawula iishukela zegazi.
Ngokuqhelekileyo xa sicinga ngeprotheni, sicinga nge-turkey, inkukhu, intlanzi kunye nenyama, kodwa ukutya okusetyenziselwa imifuno kuqukethe neprotheni. I-American Academy yeZondlo kunye neDietetics ithi ukuvelisa iiprotheni kunokukwazi ukuhlangabezana neemfuno zeeprotheni xa kukho ukutya okuhlukahlukeneyo kunye nezidingo zamandla ezidibeneyo. Iprotheni esekelwe kwintlobo ifaka iibhontshisi, iinantongomane, imbewu, izityalo ezipheleleyo njenge-quinoa, ibhali, kunye ne-bulgur. I-Lacto-ovo-izityalo zingaphinde zithole iiprotheyini ezivela kumaqanda kunye ne-yogurt. Isibalulekileyo kukuqinisekisa ukuba udla iintlobo ngeentsuku zonke kwaye uneeprotheni kwisidlo ngasinye.
Fumana amafutha afanelekileyo
Olunye uphando lubonise ukuba abantu abalandela ukutya kwezityalo babone ukunciphisa i-cholesterol yabo embi. Mhlawumbi oku kuba ukutya okudliwa yimifuno kubutyebi kwi-polyunsaturated n-6 e-fatty acids, i-fiber, kunye ne-sterols zityalo kunye nexabiso eliphantsi kweoli egcweleyo efunyenwe kwimveliso yezilwanyana ezinjengeenkomo zenyama. Ngakolunye uhlangothi, ukutya okutyalwa kwemifuno kungabikho nto kwi-omega-3 fatty acids-ingakumbi leyo ingabandakanyi amaqanda neentlanzi. Izifundo zibonise ukuba i-omega-3 fatty acids ibalulekile kwintliziyo kunye nempilo yengqondo. Uhlobo lwe-2 lweswekile luyakwandisa umngcipheko wesifo senhliziyo, ngoko ke ukugcina intliziyo ephilileyo kubalulekile.
Ukuba ungadli amaqanda okanye intlanzi ungadinga i-omega-3 supplement (DHA / EPA), kodwa unokufumana amanye ala mafutha aphilileyo kwi-milk soy ene-eney and foods rich in alpha linolenic acid, 3 i-asidi e-fatty efana ne-flaxseed, i-walnuts, ioli ye-canola kunye ne-soy.
IFiber Fiber Carbohydrates
Izifundo zibonisa ukuba izityalo zidla phakathi kwama-50 ukuya kwi-100% ngaphezulu kweetrafti kunezingekho izityalo. Ukutya okuphezulu kwe-fiber kunceda ukulawula iishukela zegazi, i-cholesterol ephantsi kunye nokufezekisa. Imifuno kunye neengqolowa ezipheleleyo ziqulethe i-carbohydrate kwaye zinezityebi kwifiber ezingakunceda ukuphucula ulawulo lwe-glycemic. Kubalulekile ukubeka iliso lwakho lokutya ngenxa yokuba i-carbohydrates yinto ephezulu yokuchaphazela i-sugar suars.
Ngokuqhelekileyo, i-1/2 indebe yeembotyi, 1 i-potato encinci (ubukhulu bemouse yekhompyutheni), 1/3 indebe yeesanhlamvu eziphekiweyo (ukuhlukahluka kunokusebenza ngokuxhomekeke kwintsizo) iqulethe malunga ne-15 ukuya kuma-20 amagremu e-carbohydrate, ngoko awukwazi ukuyidla imali engenamkhawulo. Ukufunda indlela yokubala i-carbohydrates kukunceda ufezekise ukulawulwa kweshukela efanelekileyo yegazi. Ngokuxhomekeka kwinto enikezwa ngayo i-carbohydrate isabelo sokutya, unokulungisa utshintsho lwakho ngokufanelekileyo. Ungasebenzisa kwakhona imitha yakho ye-glucose njengesixhobo sokuvavanya indlela umzimba wakho uphendula ngayo ukudibanisa ukutya okuthile. Ukuze uphumelele i-hemoglobin A1c ye-7% okanye ngaphantsi, uMbutho waseSydiabethi waseMelika uthi i-sugar your blood is 180mg / dL okanye ngaphantsi kweeyure ezimbini emva kokutya. Ukuba xa uvavanya ushukela wegazi ezimbini kwiiyure ezimbini emva kokutya kwakho, inani lakho lihlala liphezulu ngaphezu kwesi sigxina, unokuthi udla amaninzi ama-carbohydrates ekudleni kwakho. Xoxa ngale ngutitshala wakho wesifo sikashukela okanye utyikitya wokutya ukuze ulungelelanise ukutya okanye amayeza ngokufanelekileyo.
Ukudibanisa neqela lakho lezonyango
Ngaphambi kokuba utshintshe ukutya kwakho, kubalulekile ukuthetha nomboneleli wakho wezempilo. Ukuba ucinga ukutshintshela kwisidlo sokutya, kufuneka udibane nomncedisi obhalisiweyo. Baya kunceda ukuzicwangcisa ngokwakho isicwangciso sokutya ukuze ulungele i-carbohydrate yakho, iprotheni, iivithamini, kunye neemfuno zemizuzu. Kuxhomekeke kukuphi uhlobo lokutya kwemifuno onqume ukulandela, ungadinga ukuthatha izongezelelo zezondlo onokusilela, kuquka insimbi, i-zinc, iodode, i-calcium, i-vitamin D ne-B12. I-dietitian yakho inokufundisa kwakhona indlela yokwandisa ukutyunjwa kwezondlo ezithile ngokutya okubambisana kunye neendlela zokupheka.
IiWebhsayithi ze-Vegan / Vegetarian Eating
Zininzi izixhobo zokutya kunye nemifuno. Ezi zilandelayo zikhokelo ezinokwethenjelwa nezithembekileyo:
- Iqela leZenzo zoDeetetic: I-Vegetarian Nutrition
- UMvulo weMhlabeni wonke
- Isitya seZiko lokutya
> Imithombo:
Craig WJ, Mangels AR: Indawo ye-American Diabetes Association: izidlo zemifuno. JA Diet Assoc 2009: 1266-1282
UBarnard ND, uKatcher HI, DJ Jenkins, Cohen J, Turner-McGrievy G. Imifuno yeVastarian kunye ne-vegan ekutheni ulawulo lwe-2 lwe-diabetes. Ingxelo yeNutrition 2009; 67: 255-263.
Willett WC. Inendima ye-n-6 e-fatty acids yokutya ekukhuselweni kwesifo senhliziyo. J Cardiovasc Med (Hagerstown). 2007 Sept; 8 iSiza 1: S42-5.