Ukutya izicwangciso zabantu abanesifo sikashukela 'asikho ubungakanani obufanayo.' Zonke izidingo zomntu zokutya zihlukile. Ziya kuhluka ngohlobo lwakho lwesini, ubudala, izinga lomsebenzi, ubude, ubunzima, kunye neyeza. Ukuba awukadibana ne-dietitian ebhalisiweyo, khangela enye. Bangakunceda ukuba uphuhlise isicwangciso sokutya esizimeleyo ukuze uhlangabezane nazo zonke iimfuno zakho ezizodwa.
Oko kuthethwa, izicwangciso zokutya ezihlala zilandelayo ziza kusebenza kubantu abaninzi abane-type 2 yeswekile. Ngoko qalisa ukusebenza kwezi zikhokelo zokucwangcisa ngokubanzi:
- Njalo uzame ukukhupha umxholo wefayibrari yezicwangciso zakho zokutya ngokukhetha ukhetho lwe-starch olupheleleyo kunye nokubandakanya iziqhamo kunye nemifuno.
- Khetha iimveliso zobisi ezincinci ezinjenge-skim okanye i-1% yobisi, i-yogurt ephantsi kunye ne-fat fat fat.
- Ukunciphisa ukusetyenziswa kwamafutha ngokubanzi. Khetha ukutya okubhakiweyo, okugcobileyo, okanye ukukhangela usebenzisa i-spray-free-spray yokupheka. Ukuba kufuneka ioli, ukusebenzisa i-canola okanye ioli yeoli i-oli ye-olivolution ngokuqhelekileyo yindlela ephilileyo kakhulu kuba loo mafutha ayinalo i-fat fatated.
- Nika ngokufanelekileyo ukutya kwakho. Ukusebenzisa i-plate standard size:
Ukutya kwasekuseni : Yenza isiqingatha sesitatshi sakho, isithelo esinye sesine, kunye neprotein yesine enye.
Isidlo kunye neDina : Yenza isigamu sesidlo sakho sasemini nesidlo sesidlo esingenaso-starchy, imveliso enye yekota yokutya okusanhlamvu kunye neprotein yesine enye. Yongeza enye yobisi obuncitshisiweyo ekhonzayo okanye enye isitashi, kunye nomnye wesithelo esiza kujikeleza esi sidlo.
Ngomsola wokuhlwa , sebenzisa iplani yesaladi yesayizi epheleleyo kunye nokwenza isitashi esine-half-grain, isithelo okanye ubisi oluncinci, kunye nezinye iiprotheni ezinamaqatha.
Ukulandela izi khokelo eziqhelekileyo kufuneka kuvelise isicwangciso sokutya esifanelekileyo kubantu abaninzi abanesifo sikashukela sohlobo lwesibini kwaye sinokuthi:
- 45 ukuya kuma-60 amagremu e-carbohydrate ngesidlo
- 15 ukuya kuma-30 amagremu e-carbohydrate ngosuku lokutya
- 50% yeekhalori zemihla ngemihla ezivela kwi-carbohydrate, i-20% yeekhalori ezivela kwiprotheni, kunye ne-30% yeekhalori eziphuma kumatye (i-7% kwi-fat fatated).