Ukucwangciswa kwesidlo sesifo sikashukela kufuneka sibe ngabanye kwaye kwenziwe ngenjongo yokunceda abantu abanesifo sikashukela bafezekise ukulawulwa kweeshukela egazini kunye nokwandisa ukondla, ukunciphisa umzimba, ukunciphisa uxinzelelo lwegazi, kunye ne-cholesterol (xa kufuneka). Ngokuxhomekeka kobunzima bakho, umsebenzi kunye negazi lwe-glucose lawula isondlo sakho sokutya okanye utitshala oqinisekisiwe wesifo sikashukela unokuncoma ikhalori kunye ne-carbohydrates diet control.
Ngokunciphisa iikhalori kunye ne-carbohydrates ungakuphatha kakuhle impilo yakho kwaye uphucule i-blood glucose control yakho, kunye nokwandisa amandla akho. Enyanisweni, uphando olutshanje lubonisa ukuba ukulahlekelwa isisindo kunokunceda ukubeka isifo sikashukela ekuxoxweni.
Isicwangciso sokutya esinokulinganisela okuhle kweCarbohydrate, iProtein, kunye neFat
Izicwangciso zokutya ezicwangcisiweyo ziza kuba neengqolowa ezininzi ezingabikhoyo, i-carbohydrate efanelekileyo, njenge- grains epheleleyo, imifuno yesitashi, izityalo kunye neziqhamo eziphezulu zefiber. Baya kubandakanya iphrotheni enqabileyo-njengenkukhu, intlanzi, i-turkey, inyama yezilwanyana ezixhamlayo kunye nobisi obuphantsi. Ukongezelela, isicwangciso sokutya esifanelekileyo siza kubandakanya amafutha enempilo, njengamafutha omnquma, iisuthi, imbewu, kunye neet nutters, ukubiza ezimbalwa.
Ukuba uye walelwa ukuba ulandele isicwangciso sokutya sesidlo sesifo sikashukela se- 1600-calorie, umniki-nkonzo wakho wezempilo unethemba lokuba unokukunceda uqaphele i-carbohydrate, kunye nokukufundisa kwiindlela ezahlukeneyo zokutya ezingakunceda ekufezeni iinjongo zakho.
Ngezantsi uzakufumana iinketho ezongezelelweyo, ezibonelela i-calories ezingama-1600 kweso saziso esisodwa sosuku ukuba ukutya ngalunye kukulinganisela kwe-carbohydrate, iiprotheni kunye namafutha.
Iziphakamiso zibandakanya isidlo sasekuseni, isidlo sasemini (kunye nekhonkco). Funda kabanzi malunga nokucwangciswa kwesidlo seswekile .
Yafutshane
- Isipinashi, i-Egg ne-Cheese Sandwich:
- 1 i-muffin eyisiqhelo esisiNgesi (isenokufaka enye into encinci yokubhaka okusanhlamvu okanye isonka esinye sesonka esipheleleyo)
- I-1/2 yekomityi yatshintshisi isipinashi (eyenziwe ngeoli ye-teaspoon yeoli yeoli)
- 1 iqanda elibizayo kunye nabamhlophe abamhlophe
- I-slice ye-Swiss cheese (okanye i-1/4 indebe yahlutha i-fat fat fat)
- 1 indebe honeydew melon cubes
- Ikhofi kunye ne-1 ithispoon isigamu nesiqingatha
Ukufumana ezinye iinkcazo zasekuseni: Iiprotheyini eziPhakamileyo, i-High Fat Breakfast Ideas
Isidlo
- 1 ukhonza isaladi yenkukhu ye-strawberry ngokugqoka
- 1 (i-intshi e-6 intshi epheleleyo) i-pita, ifudumele kwi-oven
- 1 1/4 indebe i-strawberries, i-3/4 indebe ye-blueberries, okanye i-1 cup raspberries
- 8 ukuya kwi-12 i-ounces yamanzi e-ice okanye isiselo esingenashukela
Ukufumana iimbono zesidlo sasemini: Iinqununu eziphambili zeSwekile
Isidlo
- Ii-ounces ezi-4 ezidibeneyo (ezifana ne-flank okanye i-inkukhu ekhongweyo, inyama yengulube okanye intlanzi ebisiweyo)
- 1 iipatato ezincinane ezityiweyo (malunga nobukhulu be mouse ekhompyutheni)
- Ikomityi ye-1 ikhuphe iimbotyi eziluhlaza kunye nama-mushroom (okanye enye imifuno engekho-starchy)
- 8 ukuya kwi-12 i-ounces yamanzi e-ice okanye isiselo esingenashukela
Snack
- 1 isipuni zonke i-peanut zendalo, i-almond, okanye ibhotela
- 1 encinci (i-ounce enye) i-apula okanye uhlobo oluthile lweziqhamo ezikhethiweyo (Qaphela: gweba izityalo ezomileyo kunye neziqhamo ezinamathanga ezifakwe kwisiraphu isiraphu)
- 8 ukuya kwi-12 i-ounces yamanzi e-ice okanye isiselo esingenashukela
Ukufumana iingcamango ezingaphezulu kwee-snack: 20 I-Diabetes Ukutya okuxhamla ama-Calories angama-200 okanye ngaphantsi
Izindlela ezimbini eziqhelekileyo zesifo sikashukela sokuCwangcisa
Uninzi lwabantu abanesifo sikashukela banokufumana inzuzo kubalo-carbohydrates okanye ukulandela indlela yeplate. Kwabo bantu abanesifo sikashukela esithatha i-insulin esekelwe kwimali ye-carbohydrate esetshenzisiweyo, ukubalwa kwe-carbohydrate kubaluleke kakhulu.
I-Carbohydrate Indlela yokubala: Le ndlela ibandakanya ukulandelela igramu ze-carbohydrates oyidla ngesidlo esinye. Iiplani ezininzi zesidlo seswekile ziquka malunga ne-45 ukuya kwi-60 amagremu emidrobhohydrate nganye ngesidlo (kodwa kufuneka ibe ngabanye ngokusekelwe kwindlela yokuphila yabantu, iishukela zegazi, ubunzima, izinga lomsebenzi, njl. Inani elipheleleyo lama-carbohydrate omele ulidle ngosuku kufuneka lixoxwe kunye nogqirha wakho okanye utyitethi.
Ngaphambi kokuba nale ngxoxo, unokufumana inzuzo ngokugcina ingosi yokutya ukwenzela ukuba azuze ukuqonda okuyisiseko singaphi i-carbohydrate okwangoku. Ukongezelela, ukugcina ingosi yokutya kunokukunceda ukuba uphathe iishukela zegazi kunye nobunzima bakho, ngelixa ugcina uxanduva lwakho lokungenisa.
Indlela yoTywala: Kuba bantu abangakwazi ukubala i-carbohydrate, indlela yeplate ingaba yindlela efanelekileyo kakhulu yokuhlangabezana nesondlo sakho kunye neenjongo zempilo. Le ndlela yinto encinci ngaphezu kokunyusa i-carbohydrates. Ukusebenzisa i-plate standard standard, jolise ukwenza isiqingatha se-ipiliti engeyi-starchy mifuno, enye yesine yeplate ephezulu ye-fiber carbohydrate, efana ne-grains epheleleyo, i-legumes, okanye imifuno ye-starchy, njengama-potato amnandi. Ikota yokugqibela yeplani kufuneka ibe neprotheni ephilileyo, njengenkukhu enyama emhlophe, amaqanda, intlanzi, i-shellfish, inyama yenkomo, inyama yengulube okanye i-fat fat (inxalenye iyahluka kwaye idla ngo-ounces ama-4).
Kuthiwani Ngokutya Kwemifuno?
Kubantu abanesifo sikashukela se-Type 2 , emva kokutya kwemifuno kunokubonakala kunzima kakhulu kuba ukungabandakanyi iimveliso zezilwanyana ezinjengenyama, intlanzi kunye neentaka zinganciphisa iiprotheni. 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. Funda okunye: Indlela yokuba yiVermarian nge-Type 2 Diabetes.
Imithombo:
> Lean M, et al. Ukunyamekelwa kweprayimari kwathintela ukulawulwa kwemilinganiselo yokuxolelwa kwe-2 yesifo sikashukela (i-DiRECT): iilebula evulekileyo, ilingo le-cluster-randomized trial. "I- Lancet 2017: I-DOI: 10.1016 / S0140-6736 (17) 33102-1.