Kunezinhlobo zezifo lapho kudingeka khona ukwenza izinguquko ekudleni kwazo, ngoba isimo sesiguli kanye nempumelelo yokwelashwa kokwelashwa kuxhomeke kuyo. Ukudla okubalulekile kwesifo sikashukela, okufanele silondoloze amazinga e-glucose wegazi futhi sivuselele umsebenzi womzimba wonke.
Ukudla okunomsoco kulesifo sikashukela
Ukuze kuqinisekiswe ukuthi ukudla okufanelekile isiguli, kufanele kukhethwe udokotela ngabanye, kucatshangelwe izici zenyama. Kunemithetho eminingi yokuthi bonke abantu abatholakale benesifo sikashukela kufanele banamathele kuwo.
- Kudingeka ukhethe ukudla ukuze ukwazi ukuzuza ibhalansi ngesilinganiso samaprotheni, ama-carbohydrate namafutha.
- Ukudla okunomsoco wesifo sikashukela kufanele kube yi-fractional, ngakho-ke udle amanani amancane njalo amahora amabili.
- Okuqukethwe kwe-caloric kokudla akufanele kube phezulu, kodwa kufana nokusetshenziswa kwamandla komuntu.
- Kumenyu yansuku zonke kufanele kube yimikhiqizo ewusizo: imifino, izithelo, okusanhlamvu, inyama enomzimba, inhlanzi nemikhiqizo yobisi.
Ukudla okuvinjelwe kulesifo sikashukela
Kukhona uhlu oluthile lokudla okungafanele lube khona ekudleni komuntu onesifo sikashukela:
- I-chocolate, amaswidi, amaqebelengwane kanye namanye amaswidi, kanye namafishi.
- Ukuthola ukuthi awukwazi ukudla ngesifo sikashukela, kufanele ukhulume izitsha ezibukhali, ezivundiwe, ezisawoti nezokubhema.
- Phakathi kwezithelo kufanele kukhishwe izithelo ezinomsoco: ubhanana, amakhiwane, amagilebhisi njalonjalo.
- Ukudla okuphansi kwe-carb nesifo sikashukela kusho ukuthi ukukhishwa kwemikhiqizo ngenani eliphakeme le- glycemic kufanele lilahlwe.
Yini ongayidla ngesifo sikashukela?
Imenyu eyenzelwe kahle ihlose ukunciphisa ingozi yokuguqula ama-glucose egazi. Kukhona uhlu oluthile, olwamukelwa odokotela, ukuthi ungadla ngesifo sikashukela:
- Isinkwa sivumelekile, kodwa kufanele ukhethe imikhiqizo ye-rye noma yesifo sikashukela. Umkhuba wansuku zonke akumele ube ngaphezu kuka-300 g.
- Izitsha zokuqala kufanele ziphekwe kangcono kwimifino noma izinhlobo ezincane zamafutha enyama nenhlanzi. Imali yansuku zonke ayikho ngaphezu kuka-300 ml.
- Ngokuqondene nezitsha zokudla, ukudla kwesifo sikashukela kuvumela inkabi, i-veal, izinkukhu kanye nonogwaja. Phakathi kwezinhlanzi, zithanda ukuhamba nge-pike, i-cod ne-pike. Kutuswa ukucima, ukubhaka noma ukupheka ukudla okufanayo.
- Kusuka kumaqanda, ungalungisa ama-omelets noma ungeze kwezinye izitsha. Usuku aluvumelekile okungaphezulu kwama-2 ama-PC.
- Phakathi kwemikhiqizo yobisi, ubisi, i-kefir ne-yogurt kuvunyelwe, kanye ne-cottage shizi, ushizi, ukhilimu omuncu kanye nokhilimu. Into esemqoka akuyona ukuhlukumeza ukudla okunjalo.
- Amafutha avumelekile afaka ibhotela namafutha yemifino, kodwa inani lilinganiselwe ku-2 tbsp. wezipuni ngosuku.
- Umhlinzeki we-carbohydrate eyinkimbinkimbi kukhona okusanhlamvu, futhi ukudla okuyisifo sikashukela kuvumela irayisi, i-millet, i-buckwheat, i-pearl nebhali. Ungabapheka kuphela emanzini.
- Akufanele sikhohlwe ngezithelo nemifino, ngakho-ke phakathi kwamasizi ewusizo kakhulu ama-kiwi, i-persimmon, ama-apula, igromegranate, i-beet, iklabishi, ukhukhamba kanye ne-zucchini. Ewusizo ngesifo sikashukela kanye nezinhlobo eziphansi zekhalori amajikijolo.
Yini engingayiphuza ngayo nesifo sikashukela?
Abantu abanalo ukuxilongwa akufanele banake ukudla kuphela, kodwa futhi baphuze. Okulandelayo kuvunyelwe:
- Amanzi amaminerali aqukethe izinto eziningi eziwusizo futhi ukusetshenziswa kwawo njalo kungavamile ukugcina ama-pancreas.
- Uma ukhetha ama-juice, udinga ukucabangela okuqukethwe kwabo kwekhalori. Ziphephe wena. Kungcono ukudla utamatisi, ilamula, i-ayisilibrikhi nejomegranate ijusi.
- Kuvunyelwe itiye, isibonelo, oluhlaza, ama-chamomile noma amaqabunga e-blueberry. Ukukhokha ikhofi kungcono ukuxhumana nodokotela.
- Abaningi banesithakazelo ukuthi kungenzeka yini ukuthi baphuze utshwala ngesifo sikashukela, ngakho-ke odokotela bahlukaniswa ngalolu daba futhi banikeza impendulo engalungile. Lokhu kungenxa yokuthi iziphuzo ezinjalo zingabangela izinkinga, isibonelo, i-hypoglycemia.
Ukudla "ithebula le-9" nesifo sikashukela
Ukudla okunikelwe ekudleni kuyisisekelo sokwelashwa kubantu abanesifo sikashukela abanomthelela obunzima kuya olinganiselayo. Ukudla 9 ngesifo sikashukela mellitus kusekelwe kwimithetho okukhulunywe ngayo ekuqaleni. Kudingeka ukondle ngokusatshalaliswa kwesamba samandla: 10% yokudla okulula, 20% kokudla kwasekuseni kanye no-30% wesidlo sakusihlwa. Ama-carbohydrate kufanele anikele ngamaphilori angu-55% wansuku zonke.
Ukudla 9 ngesifo sikashukela - imenyu
Ngokusekelwe emithethweni ehanjisiwe futhi ucabangele izintandokazi zakho, udinga ukwenza ukudla. Uma kunokwenzeka, kunconywa ukukhombisa imenyu ethuthukile kudokotela wakho, ukuze akwazi ukunikeza okuhle. Ukudla okuphansi kwe-carb nesifo sikashukela kungabheka into enjengale:
Ukudla ukudla | Imikhiqizo, g |
NgoMsombuluko | |
Ukudla kwasekuseni kokuqala | Isinkwa 50, iphalishi (ummbila "Hercules" -50, ubisi 100, amafutha 5). I-milk nobisi ku-xylitol (ubisi 50, i-xylitol 25). |
Isitoreji sesibili | Isaladi kusuka ukhukhamba fresh (ukhukhamba 150, amafutha yemifino 10). Amaqanda abilisiwe 1 pc, medium apula, utamatisi ijusi 200 ml. |
Ukudla | Isaladi kusuka iklabishi elisha (iklabishi 120, amafutha akhule 5 ml, amakhambi). Umhluzi nama-meatballs (yenkomo 150, ukhilimu webhotela 4, anyanisi 4, izaqathe 5, parsley3, inyama umhluzi 300). Ukusika inyama inyama (inyama yenkomo 200, iqanda 1/3, isinkwa 30). I-porridge of pea (i-peas 60, ibhotela 4). Kissel kusuka kuma-apula omisiwe (ama-apula omisiwe 12, i-xylitol 15, isitashi 4). |
Isisindo samasikati | Ama-apula angu-200 |
Dinner | Isinkwa somnyama 100, ibhotela elimnandi 10. I-fish abilisiwe 150. I-carrot tartaya 180. i-Xylitol 15. |
Ngaphambi kokulala | I-Kefir-fat fat 200 ml. |
NgoLwesibili | |
Ukudla kwasekuseni kokuqala | Isinkwa 100. I-cheese moya (i-cottage cheese 100, ibhotela 3, ubisi 30, iqanda 1/2, xylitol 10, ukhilimu omuncu 20). Isaladi kusuka kubhontshisi (beetroot 180, amafutha yemifino 5). I-Kissel ku-xylitol. |
Isitoreji sesibili | Isinkwa 100. I-cheese moya (i-cottage cheese 100, ibhotela 3, ubisi 30, iqanda 1/2, xylitol 10, ukhilimu omuncu 20). Isaladi kusuka kubhontshisi (beetroot 180, amafutha yemifino 5). I-tea ku-xylitol. |
Ukudla | Imfucuza yemifino (izaqathe 30, iklabishi 100, amazambane 200, ibhotela ibhilimu, ukhilimu omuncu 10, anyanisi 10, umhluzi wemifino 400). Puree isanqante, izaqathe 100, ibhotela 5, ubisi 25 ml. Inkukhu ethosiwe 200, ibhotela. 4. Ijusi yetamatisi 200 ml. Isinkwa simnyama. |
Isisindo samasikati | Ama-apula angu-200 |
Dinner | Isaladi kusuka ku-sauerkraut (iklabishi 150, amafutha yemifino 5). Inhlanzi ebilisiwe 150. I-tea ne xylitol. Isinkwa 50. |
Ngaphambi kokulala | I-Kefir 200. |
NgoLwesithathu | |
Ukudla kwasekuseni kokuqala | Inyama jellied (yenkomo 100, izaqathe 10, iparsley 10, anyanisi 10, i-gelatin 3). Utamatisi 100. I-barley porridge (i-croup 50, ubisi 100). Isinkwa 100. |
Isitoreji sesibili | Inhlanzi ebilisiwe (izinhlanzi eziyi-150, anyanisi 10, i-parsley 10, isilimo esidliwayo esinamagatsha anamanzi 5). Isaladi ephuma ithanga (ithanga 100, ama-apula 80). |
Ukudla | Borscht ngenyama kanye ukhilimu omuncu (inyama 20, beet 100, amazambane 100, iklabishi 50, 10 izaqathe, ukhilimu omuncu 10, anyanisi 10, utamatisi sauce 4, umhluzi 300 ml). Inyama yenkomo ebilisiwe 200. I-Porridge buckwheat ngamafutha (i-croup 50, amafutha 4). Utamatisi ujusi 200. Isinkwa. |
Isisindo samasikati | Ama-apula angu-200 |
Dinner | I-Caviar amateur 100. I-cutrot i-carrot (izaqathe 100, amazambane ama-50, amaqanda abamhlophe ucezu 1, ibhotela 5). I-milk nobisi kanye ne-xylitol. Isinkwa 50. |
Ngaphambi kokulala | I-Kefir 200 |
NgoLwesine | |
Ukudla kwasekuseni kokuqala | Caviar kusuka ku-beet 100, iqanda 1 pc. Uhlobo lwesiDashi 20. Ikhofi nobisi kanye ne-xylitol (ubisi 50, ikhofi 3, xylitol 20). Isinkwa 50. |
Isitoreji sesibili | I-pearl ye-barley porridge (i-pearl ibhali 50, amafutha 4, ubisi 100). Kissel kusuka ama-apula omisiwe (ama-apula omisiwe 12, ushukela 10, isitashi 4). |
Ukudla | Shchi (ukhilimu omuncu 10, iklabishi 300, anyanisi 40, utamatisi isuu 10, amafutha 4, umhluzi 300). I-Meatloaf (inyama 180, iqanda 1/3, isinkwa 30, i-anyanisi engu-20, i-oil oil). Amazambane abilisiwe 200. Isaladi kusuka iklabishi fresh namafutha yemifino (iklabishi 200, amafutha 5). Utamatisi ujusi 200. Isinkwa. |
Isisindo samasikati | Ama-apula angu-200 |
Dinner | I-cottage ushizi i-fat-fat 150. Utamatisi 200. Itayela noshukela nobisi. Isinkwa 100. |
Ngaphambi kokulala | I-Kefir 200 ml |
NgoLwesihlanu | |
Ukudla kwasekuseni kokuqala | Amakhekhe omunwe ngamakhemikhali omuncu (i-cottage cheese 70, iqanda 1/2, isinkwa 15, amafutha omifino 10, ama-breadcrumbs 8, ukhilimu omuncu 10). Isaladi yamakhukhamba ngamaqanda (ukhukhamba 150, iqanda 1/3, idayi). Amafutha aphansi ase-cheese 25. Isinkwa samaprotheni ukolweni 50. Itayela nobisi ku-xylitol. |
Isitoreji sesibili | Ushizi (inyama yenkomo 100, ushizi wesiDashi 5, ibhotela 5, idayisi ukunambitha). Isinkwa esimnyama. |
Ukudla | Indlebe (inhlanzi 150, izaqathe 20, amazambane 100, u-anyanisi 10, i-parsley 10, ibhotela 5, i-leaf leaf, imifino). Imifino enamanzi enyama (inkabi 50, iklabishi 150, amafutha yemifino 10, anyanisi 10, izaqathe 20, iparsley 10, utamatisi unamathisele 1). Ama-snowballs e-Apple (ama-apula ama-150 fresh, amaqanda amhlophe 1/2, ubisi 100, i-sorbitol 20). Isinkwa 150. |
Isisindo samasikati | Okusajingijolo 200 |
Dinner | Zucchini enenyama (zucchini 250, inyama yenkomo 50, ilayisi 10, inyama yemifino3, ushizi 5, anyanisi 10). Amazambane ahlambulukile (amazambane 200, ubisi 30). Izithelo jelly. Isinkwa 150. |
Ngaphambi kokulala | I-Kefir 200 |
NgoMgqibelo | |
Ukudla kwasekuseni kokuqala | Caviar amateur 100. Omelet amaprotheni (amaqanda amhlophe ama-2, ubisi 80, amafutha 2). Ikhofi ngobisi kanye no-xylitol. Isinkwa 100 |
Isitoreji sesibili | I-oatmeal porridge (croup "Hercules" -50, ubisi 100, amafutha 5). Kissel kusuka yak dry (apula 50, xylitol 15, isitashi 4). |
Ukudla | Borscht ngenyama kanye ukhilimu omuncu (inyama 20, beet 100, amazambane 100, iklabishi 50, 10 izaqathe, ukhilimu omuncu 10, anyanisi 10, utamatisi sauce 4, umhluzi 300 ml). Ukuhamba inyama inyama (inyama yenkomo 200, iqanda 1/3, isinkwa 30). I-porridge of pea (i-pea 60, ibhotela 4). Iklabishi isobho (iklabishi 200, ukhilimu omuncu 5, utamatisi isuphu 5, anyanisi 10, ibhotela 5). Utamatisi ujusi 200. Isinkwa. |
Isisindo samasikati | Ama-apula angu-200 |
Dinner | I-curd pudding (i-cottage cheese skim 100, i-semolina crap 10, ubisi 20, ushizi 20, i-egg 1/2, amafutha 5). Itayela noshukela. Isinkwa. |
Ngaphambi kokulala | I-Kefir 200 |
NgeSonto | |
Ukudla kwasekuseni kokuqala | I-egg 1 piece. Isaladi kusuka iklabishi ekheniwe 200. Udokotela we-sausage 50. Ikhofi ngobisi no-xylitol. Isinkwa 100. |
Isitoreji sesibili | Isaladi kusuka emhlabathini we-herring (i-herring noma enye inhlanzi enosawoti 50, inyama yenkomo 50, iqanda 1/2, elibikiwe 5, amafutha 15, ama-apula 30, amazambane ama-50, anyanisi 10). Isinkwa 50. |
Ukudla | Isobho sePea (ama-peas 60, amazambane 100, izaqathe 10, anyanisi 10, amafutha 4, umhluzi 300). Iklabishi isobho (iklabishi 200, ukhilimu omuncu 5, anyanisi 10, utamatisi juice 5, amafutha 5). Utamatisi juice 200. |
Isisindo samasikati | Ama-apula angu-200 |
Dinner | Inhlanzi ebilisiwe ku-sauce yobisi (i-cod 100, u-anyanisi 5, i-parsley) 10. Amazambane abilisiwe ubisi (amazambane 250, i-młolko 50) Isinkwa 50. |
Ngaphambi kokulala | I-Kefir 200. |