Isondlo kunye nokulahlekelwa kwesisindo sohlobo lwesibini sikashukela

Uhlobo lweSibini lwesidlo seswekile

Ngenxa yokutya ezithile, ezinjenge-carbohydrate, zichaphazela ngqo i-sugar sugars yakho, ukutya kwakho kukunye kwezona zinto zibalulekileyo ekulawuleni isifo sikashukela. I-carbohydrate ifumaneka kwizinto ezifana nokutya, iziqhamo, ubisi / i-yogurt, i-legumes, iilekese kunye ne-candy. Xa i-metabolized carbohydrates iphenduka ishukela (i-glucose), eyona mthombo oyintloko wamandla. I-insulini, i-hormone eveliswa yi-pancreas, ithatha i-glucose ukusuka kumlambo wegazi ukuya kwiiseli zokusebenzisa amandla.

Xa unesifo sikashukela, ukulawula ishukela egazini kunzima kunokuba mhlawumbi ngenxa yokuba i-pancreas ayenzi ngokwaneleyo i-insulin okanye i-insulin yenza ukuba ayisebenzisi kakuhle. Oku kwenzekayo xa ukhuluphele. Ukutya okuninzi kunokuba negalelo ekuzuzeni ubunzima kunye nokukhuluphala, okwenza umzimba wakho unganyangeki kwi-insulin . Ukufunda indlela yokutya ukutya okunokulinganisela, okutshintshileyo kwe-carbohydrate, kunokukunceda ukuba ulahlekelwe isisindo kwaye ulawule ushukela wegazi.

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Wonke umntu onesifo sikashukela kufuneka alawule i-carbohydrates intake. Ingaba benza oku nje ngokunciphisa i-carbohydrates intake, ukubala i-carbohydrates, okanye ukutya ukutya okunomdla we-carbohydrates, ukuguqula i-carbohydrates kungaholela ekulahlekeni kwesisindo , ukulawula ishukela egazini, kwaye ngokuphindaphindiweyo ukunciphisa i-triglycerides (uhlobo lwamafutha anokwandisa umngcipheko wakho isifo sentliziyo). Ukongeza, abaninzi abantu abanesifo sikashukela se-2 badinga ukuncipha. Ukuze sikwazi ukunciphisa ubunzima, kufuneka sinciphise i-calorie yethu yokudla. Ngokwandisa i-fiber, ukunciphisa isahluko esipheleleyo, ukunciphisa ukutya kweekhalori eziphezulu, ezifana neesekese kunye nokutya okukhawulezayo, nokukhetha iintlobo ezifanelekileyo ze-carbohydrate , amafutha kunye nama-proteins, abantu abane-type 2 yeswekile abanako ukulahlekelwa isisindo.

Zininzi iintlobo zezicwangciso zokutya ezingakunceda ulahlekelwe isisindo. Sebenzisa ixesha elithile ukuqonda ezinye iindlela ezifanelekileyo zokutya ngesifo sikashukela ukuze ugxume uqale.

Ziziphi iindlela ezigqibeleleyo zokutya ngesifo sikashukela?

Zifundise ngokusemandleni akho ngokutya. Funda malunga nento yokutya onokuyidla, yintoni ukutya okumele uyanciphise, xa ufanele uyidle, kunye nendlela yokwabelana ngayo nokulawula ukutya kwakho. Nceda uqaphele ukuba izabelo ezicacileyo zihluke kumntu ukuya kumntu ngokusekelwe kwiimfuno zekhalori, ubunzima, njl. Nazi ezinye iindlela ezinkulu zokuqalisa:

Zisebenzise indlela ye-Plate: Indlela yeplate yindlela elula yokufumana isahlulo ukulawula ukutya kwakho ngaphandle kokuba ubale ngokuthe ngqo i-carbohydrate yakho. Ukugxininiswa kwayo kukunyuka imifuno engekho-starchy , i-grains epheleleyo kunye neprotheni ephilileyo. Indlela yeplate iyindlela efanelekileyo yokwandisa i-fiber intake. Ukutya okucebileyo kwe-Fiber kunokunceda ukunciphisa ukukhawuleza kwegazi lakho. Ukutya ukutya okuphezulu kunokukunceda ukuba unciphise umzimba ngenxa yokutya okuphezulu kwe-fiber kulungelelaniswa kwinqanaba elincinci, okukunceda uzive ugcwele.

Ukuziva ngokukhawuleza ngokukhawuleza kunokunceda ukunciphisa i-calorie yakho yokudla kunye nokunceda ekulahlekeni kwesisindo. Ukutya okuphezulu-fiber nakho kucebile kwiivithamini kunye neemaminerali, ezikhuthaza ukutya kwakho.

Ukuze usebenzise indlela yeplate, yenza ukwahlula isamba sakho kwisithathu. Yenza isigamu sakho imifuno engekho-starchy imifuno, efana nesaladi, i-broccoli, inamba yeembotyi, i-cauliflower, utamatayi, njl. Ukunikezela ngekota yeplate yakho ukuxhomekeka kwiprotheni, njengenkukhu ebisiweyo, intlanzi ediyiweyo okanye ebhakayiweyo, okanye inyama ephilileyo njenge-steir . Isiqephu sakho seprotheni kufuneka sibe malunga ne-3-4oz (ubukhulu becala lamakhadi, okanye isandla sakho). Kwaye okokugqibela, yenza i-quarter yeplate yakho i-carbohydrate eyinkimbinkimbi, efana nengqolowa epheleleyo njenge-quinoa, irayisi ebomvu, ibhali, i-starchy yemifuno efana neyobhakabhaka enobhaki, okanye i-legume njenge-chickpeas, okanye iimbotyi ezimnyama. Isabelo sakho kufuneka sibe malunga nekomityi ye-1 okanye malunga neentsimbi ezipheleleyo. Unokongeza amafutha enempilo kwisidlo sakho, njengokwenza i-avocado okanye ioli yeoli ukuze upheke. Ukusetyenziswa kweoli kuyinxalenye yepasipuni eli-1 kwaye inxalenye ye-avocado i malunga neyesithathu ye-avocado.

Ngokuxhomekeka kwiimfuno zakho zekhalori, unokukwazi ukwandisa ukudla kwakho kwamafutha. Ukuba ulambile emva kwalesi sidlo, uncedise enye imifuno engekho-starchy. Qiniseka ukuba udle kancane kwaye ujonge ukutya kwakho.

Yidla isidlo seCarbohydrate esifanelekileyo: Xa unesifo sikashukela, kufuneka ulawule i-carbohydrates intake ngenxa yokuba i-carbohydrate yimihlobo yokutya echaphazela ishukela legazi kakhulu. Ukutya okusemgangathweni kwe-carbohydrate kuthetha ukuba udla malunga nomlinganiselo ofanayo wee-carbohydrates ngexesha elinye. Oku akuthethi ukuba kufuneka udle ukutya okufanayo imihla ngemihla, kodwa ukuba ujonge ukutya ukutya okufanayo. Ngokomzekelo, ukuba uyalelwa ukuba udle i-45g ye-carbohydrate isidlo sakusasa kunye nesidlo sasemini, i-15g ye-carbohydrates ye-snack, kunye nama-60g we-carbohydrate yokutya, ufuna ukuzama ukunamathela kulowo suku. Ukutya ukutya okunomdla kwe-carbohydrate kunokunceda ukugcina iishukela zegazi zizinzile kwaye zikhusele ukuguquka. Ngokomzekelo, ukuba udla inani elincinci lama-carbohydrates sakusasa ngosuku kwaye ube nesidlo esikhulu se-carbohydrate isidlo sakusasa ngosuku olulandelayo, i-sugar sugars yakho iya kuba yintsike.

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Ukuhlala ngokuqhubekayo kunceda ukugcina iishukela zegazi zizinzileyo. Ukuba ulandela olu hlobo lokutya, uya kufuneka ube yi-carbohydrat savvy. Kufuneka ube yileta ye-carbohydrates counter, yazi apho i- carbohydrate efihliweyo ihlala khona , kwaye unezinye izixhobo zokubala ze-carbohydrates .

Ukunciphisa iindidi zokutya: Ukunciphisa iintlobo ezithile zokutya kusebenza kubo bonke abantu abanesifo sikashukela. Kwaye ngokunyanisekileyo, nangona ungenayo isifo sikashukela, ukunciphisa le ndlela yokutya iyingxenye yokutya okunempilo. Ezinye iintlobo zee-carbohydrates ezicocwe, ezicwangcisiweyo, ezifana nesonka esimhlophe, i-pasta, ijusi, iiskese, ikhekhe kunye ne-candy, zinokunyusa ishukela zegazi ngokukhawuleza. Ukongezelela, ziqulethe ukutya okuncinci kwaye zizityebi ngeekhalori ezinokubangela ubunzima. Ngelixa abaninzi abantu abanesifo sikashukela bakholelwa ukuba abanakudla iziqhamo, ezitsha, iziqhamo zonke, ezinjengeebhanji, zingaba yinxalenye yesondlo seswekile . Isiqhamo seziqhamo nendlela odla ngayo iziqhamo kufuneka ziqwalaselwe ngokucophelela. Nenjongo yokuphepha i-juice yesithelo ngokupheleleyo ngaphandle kokuba ishukela legazi lakho liphantsi. Zama ukugcina iziqhamo zakho zibe malunga no-2-3 ngosuku kwaye ucinge ukuphepha ezinye iintlobo zeziqhamo ezifana neziqhamo ezomileyo kunye neidiliya, ezinokuphakamisa iishukela zegazi ngokukhawuleza. Buyisela isonka esimhlophe, i-pasta, kunye neengxowa zegaleji ezipheleleyo njengezonka zesonka esipheleleyo okanye i-pasta yonke. Ezi zinguqu zinokukunceda ukulawula iswekile yegazi, ukwandisa i-fiber yakho intake, kwaye ukhulise isondlo sakho. Gcina ukhumbule ukuba, nangona ushiyile i-carbohydrate ecocekileyo yee-grains ezipheleleyo, izabelo ziyanceda. Ngokomzekelo, ukuba utshintshisa i-sugary cereal yakho ye-oatmeal kusasa, oko akuthethi ukuba ungadla inani elingenamkhawulo. Isiqephu se-carbohydrate sisasaba kunye nokulawulwa kwekhalori kunye nokulawulwa kweshukela egazini.

Funda ngolawulo lweNgxowa-mali: Ubuninzi be-carbohydrates lubaluleke kakhulu njengobunjani bee-carbohydrates xa kuziwa ekulawuleni isifo sikashukela. Ubuninzi be-carbohydrate oyifunayo ngosuku luyakunikwa ngokusekelwe kwisisindo sakho, izinga lomsebenzi, iimfuno zekhalori, kunye nendlela umzimba wakho uphendula ngayo i-carbohydrate. Xoxa nomfundisi wakho wesifo sikashukela ukuba uninzi kangakanani i-carbohydrates oyifunayo ngosuku , ukuze unganise ukulawula igrama zakho ze-carbohydrate yonke imini. Ukuba awunomdla kwi-carbohydrates count or you find it complicated, jolise ukusebenzisa indlela yeplate.

Enye yee-carbohydrate ingama-15g. Oko akuthethi ukuba ulinganiselwe kwi-15g ngesidlo ngasinye, kodwa sisebenzisa i-15g njengendawo yokubhekisela. Uninzi lwabantu lunokufumana malunga nama-45g we-carbohydrates ngomdla. Abanye abantu banenzuzo ekudleni i-carbohydrate engaphantsi, ngelixa abanye bangadinga ngaphezulu xa besebenza kakhulu okanye badinga i-calorie ephezulu. Ngokuxhomekeka nokuba usebenzisa indlela yokutshintshiselwa (indlela edala yokubala i-carbohydrates) okanye ukubala i-carbohydrates kwiigramu ezipheleleyo, utitshala wakho wesifo sikashukela unokukufundisa indlela yokubala iinxalenye ze-carbohydrates okanye igram epheleleyo.

Ukutya ukutya okunokulinganisela kuthetha ukulawula iingxenye zakho zokutya ezingenayo i-carbohydrates, ngakumbi ukuba uzama ukunciphisa umzimba. Ukuba unciphisa i-carbohydrates intake kwaye uqale ukutya ukutya okungapheliyo kweeshizi (kuba i-carb ephantsi), iingxaki awuyi kuzinciphisa.

Nazi ezinye izabelo:

• Isiqhamo esisinye seziqhamo: 1 iqhekeza elipheleleyo, 1 inkomishi yeebhanki, i-1/2 indebe exutywe izityalo okanye i-melon, i-12-15 yamagilebhisi okanye i-cherry (gcina iziqhamo ukuya kwi-2-3 servings ngosuku)
• Omnye ukhonza wesitashi: 1 isonka sesonka, 1/3 indebe ephekwe ipasta okanye ilayisi, 1/2 indebe iphekwe i-oatmeal, 3/4 indebe engenakusihlwa, i-1/3 yeebhontshisi zeekotyi, 1 iifatata ezincinane (ubukhulu bemouse yekhompyutha)
• Iiprotheyini kunye namafutha azinalo i-carbohydrates, kodwa iqukethe iikhalori. Ezinye iingcamango zibonisa ukuba ukutya iprotheni ephezulu, ukutya okuninzi okunamafutha kunokunceda ukuphucula iishukela zegazi. Umntu ngamnye kufuneka abe nesicwangciso sesidlo sangasese, kuba oko kukusebenzayo akuvumelekanga ukuba usebenze komnye umntu. Xoxa nomboneleli wakho wezempilo xa oku kulungile kuwe.
• Iprotheni: 1 ukukhonza umgubo ngamnye ngumayelana no-3-4 oz, ubukhulu bekhadi lamakhadi okanye yesandla sakho.
• I-fat: 1 ukukhonza: i-1 teaspoon ioli yeoli, 1/3 i-avocado, ~ 1 ithispoon ibhotela ibhotela. Kwakhona, oku akuthethi oku kukuthi ungakanani umlinganiselo wokutya. Ezinye ukutya, ezifana neeprotheni nazo ziqulethe ioli. Ezinye izifundo zibonise ukuba inani lamanqabile alibalulekanga njengomgangatho weoli. Nenjongo yokukhetha amafutha enempilo, njengamafutha omnquma, iinantambo, imbewu, i-avocado. Xa kunokwenzeka, funda iilebhile uze unamathele kumnye ukhonza. Umzekelo: ukuba usebenzisa i-mayonnaise, okanye i-butter butter, funda ilebula uze unamathele kumntu omnye.
• Imifuno engekho-starchy: 1/2 indebe ephekwe okanye 1 indebe eluhlaza. Zama ukutya malunga nama-5 ukuya kuma-7 ngosuku. Imifuno engekho-starchy ngokuqhelekileyo iyinxalenye yokutya okunye ongayidla ngexabiso elingenamkhawulo. Ukuthwala xa unako ukukunceda ukugcina ugcwele.
• Iimfesi: I-American Heart Association ibonisa ukuba inani elincinci leeshukela ezongeziweyo ngosuku liphela kuphela: Amadoda: 150 irhafu ngosuku (37.5 grams okanye 9 iispuni). Abasetyhini: 100 itekisi ngosuku (25 amagremu okanye 6 iispuni).

Ndingayifaka Njani I-Diabetes Yondla Kwimihla Yobomi?

I-American Diabetes Association ibonisa ukuba abantu abanesifo sikashukela bafumana izicwangciso zokutya ezizimeleyo ngokwezifiso zabo / ukungathandeki, inkcubeko, indlela yokuphila, ubunzima, izinga lemfundo, njl. Ukudibanisa nesidlo sezilwanyana esibhalisiweyo okanye utitshala oqinisekisiwe wesifo sikashukela kuyindlela enhle yokukunceda uqonde i-carbohydrates kunye ukutya okunesifo sikashukela. Banokukunika isicwangciso sesidlo somntu ngamnye kunye nezixhobo ozifunayo ukuze uqalise ukwenza ukhetho olufanelekileyo lokutya. Ukuba awukwazi ukuhlangana nomntu, sondela indlela yakho entsha yokutya kumanyathelo amancinci.

Ukuba uziva ukhululekile ngalo lonke ulwazi, qalisa encinci. Intloko kwisitolo sokutya kwaye uthabathe izinto ezinempilo . Ukuba awunayo ukutya okunempilo endlwini, awuyi kukwazi ukubeka ndawonye ukutya okunempilo. Okwesibini, ukulahla izilingo zakho. Awukwazi ukulawula okukujikelezayo ngaphandle, kodwa unokulawula oko kukusekhaya lakho. Gweba i cookies, ikhekhe, ijusi, kunye ne-chips. Ukuba akukho, awukwazi ukuyenza. Ukuba ufuna ukuzithobela kwixesha-ukuya kwexesha, yenza kube yimpumelelo. Phuma i-ice cream emva kokuhamba. Uya kukuxabisa ngakumbi. Uya kumangaliswa ukuba uza kukunandipha kangakanani indlela entsha yokutya kunye nendlela oya kumangaliswa ngayo ngendlela odla ngayo. Yiba nomonde, nangona kunjalo. Kuthatha ixesha ukudala imikhwa emitsha.

Khumbula ukuba nayiphi na utshintsho onokuyenza ifanele umzamo wakho. Nokuba utshintsho oluncinci lunokunceda ekuphuculeni amandla akho kunye noshukela wegazi. Yenza iinjongo ezifanelekileyo. Ngokomzekelo, ukuba usetyenzisiweyo ukutya i-donut kunye nekhoyiyusi yentshukela yesidlo sasekuseni, tshintshela kwi-muffin yengqolowa yeNglish kunye nebhokisi ibhotela kwaye unciphise iswekile kwikhofi yakho. Ngeveki ezayo, gxininisa kwixesha lesidlo-kongeza imifuno kwisitshixo sakho okanye upake i-baggy encinci yokutya imifuno. Emva kwesinye iveki okanye kunjalo, gqiba ukwenza isidlo ubusuku obubini ngeveki uze usebenzise indlela yeplate. Xa uqala ukuziva ungcono, uya kufuna ukuqhubeka ukwenza utshintsho.

Cinga ngako: Into oyidlayo yinxalenye ebalulekileyo yobomi bakho bemihla ngemihla. Sisoloko sivavanywa ukwenza ukhetho oluphilileyo. Kungakhathaliseki ukuba unqumle ukulandela ukutya okusemgangathweni kwe-carbohydrates, sebenzisa indlela yeplatheni, okanye uyanciphisa iincenye zee-carbohydrates kwaye wenze ukhetho olungcono lokutya, kufuneka wenze isigqibo sokuba i-mantra yakho entsha idle ngokufanelekileyo. Isifo sikashukela "isidlo" asiyinto yesikhashana. Ngokwenza izinto ezincinci, ezifanelekileyo, unokuphumelela ekulahlekelweni ubunzima kunye nokunciphisa ushukela wegazi, i-cholesterol kunye negazi. Ukulungiswa kwindlela entsha yokutya kuthatha ixesha elithile, kwaye ungashenxisa kanye ngexesha elithile. Kulungile. Vumela ukuba wenze iimpazamo kwaye uqhubeke.

Ukuba ufuna Uncedo

Njengoko nantoni na entsha, ngamanye amaxesha sidinga uncedo. Unganqikazi ukuqhagamshelana nomfundisi wakho we-diabetes oqinisekisiweyo okanye utyikitya wokutya xa ufuna uncedo. Ziingcali kwaye zikhona ukunceda. Ungasebenzisa kwakhona izixhobo zentanethi, ezifana nokuphefumlelwa, iingcebiso kunye nemfundo. Ukuba ufuna ulwazi olungakumbi, cinga ukufumana umntu onesifo sikashukela ngokukhuthaza nokuphefumlelwa. Unokuhlala ukhangelele kuMbutho waseSamerika weSifo sikashukela uncedo okanye i-dLife.com ukuze ufumane inthanethi ekuhlangabezaneni nabanye abanesifo sikashukela.

ILizwi

Ukutya ukutya okunempilo yenye yeendlela ezibalulekileyo zokulawula isifo sikashukela. Nangona kubonakala kunzima, kulawulwa. Kwaye namhlanje asiphelelanga nje ngokukhethwa kokutya okungenampilo, kodwa nathi sinokufakela impilo enempilo. I-Amerika iye yakhwela kwi-healthywa bandwagon. Sebenzisa zonke izibonelelo onakho. Beka iinjongo ezincinci, ezibonakalayo, kwaye uvumelane nazo zonke iimpumelelo zakho. Unokutya okunempilo kwaye ujabulele nayo.