Kukho isibalo sezifo apho kuyimfuneko ukwenza utshintsho ekudleni kwabo, ekubeni imeko yesigulane kunye nempumelelo yonyango lwonyango kuxhomekeke kuyo. Ukutya okubalulekileyo kwisifo sikashukela, esifanele sigcine i-blood glucose level kunye nokumiselwa komsebenzi wonke umzimba.
Isondlo esifanelekileyo kwisifo sikashukela
Ukuqinisekisa ukuba ukutya kukufanele isigulane, kufuneka kukhethwe ngugqirha ngabanye, ngokuqwalasela iimpawu zendalo. Kukho imigaqo emininzi yokuba bonke abantu abafumene unesifo sikashukela kufuneka bahambelane.
- Kubalulekile ukukhetha ukutya ukuze kufikelelwe umlinganiselo kwimilinganiselo yeeprotheni, i-carbohydrates kunye namafutha.
- Isondlo sesifo sikashukela kufuneka sibe yi-fractional, ngoko-ke yidla ixabiso elincinci nganye iiyure eziyi-2-3.
- Umxholo we-caloric wokutya akufanele ube phezulu, kodwa ulingana nokusetyenziswa kombane komntu.
- Kwimenyu yemihla ngemihla imele ibe yimveliso efanelekileyo: imifuno, izithelo, okusanhlamvu, inyama ephilileyo, intlanzi kunye nemveliso yobisi.
Ukutya okungavinjelwe kwisifo sikashukela
Kukho uluhlu oluthile lokutya olungamele lube khona ekudleni komntu onesifo sikashukela:
- Ikhekhelethi, iilekese, iigleke kunye nezinye iiswidi kunye nama-pastries.
- Ukufumanisa ukuba awukwazi ukuyidla ngesifo sikashukela, kukufanele ukukhankanya izitya ezibukhali, ezinomsoco, ezinobisi kunye nezokutshaya.
- Phakathi kweziqhamo kufuneka kufakwe izithelo ezinobumnandi: amabhanana, amakhiwane, iidiliya kunye njalo.
- Ukutya okuphantsi kwe-carb nesifo sikashukela kubonisa ukuba ukukhutshwa kweemveliso kunye nenkcazo ephezulu ye- glycemic kufuneka ilahlwe.
Yintoni ongayidla ngesifo sikashukela?
Imenyu eyenzelwe ngokufanelekileyo ijoliswe ekunciphiseni umngcipheko wezinga legazi legazi. Kukho uluhlu oluthile, oluvunyiwe oogqirha, ukuba unokutya nesifo sikashukela:
- Isonka sivumelekile, kodwa kufuneka ukhethe i-rye okanye imveliso yesifo sikashukela. Umgangatho wemihla kufuneka ungabi ngaphezu kwama-300 g.
- Izitya zokuqala kufuneka ziphekwe kakuhle kwimifuno okanye kwiindawo ezincinci zeoli kunye nenhlanzi. Isibonelelo samalanga onke asikho ngaphezu kwe-300 ml.
- Ngokuphathelele izitya zokutya, ukutya kwesifo sikashukela kuvumela inyama, inyama, inkukhu kunye nomvundla. Phakathi kweentlanzi, khetha i-pike ipelki, i-cod ne-pike. Kucetyiswa ukucima, ukupheka okanye ukupheka ukutya okufanayo.
- Ukususela kumaqanda, unokulungiselela omelets okanye ungeze kwezinye izitya. Umhla uvunyelwe ukuba ungabi ngaphezu kwama-2.
- Phakathi kwemveliso yobisi, ubisi, i-kefir kunye ne-yogurt kuvunyelwe, kunye ne-cottage shiese, ushizi, ukhilimu omuncu kunye nekhilimu. Into ephambili ayikusetyenziswa kakubi kokutya okunjalo.
- Amafutha avumelekileyo afaka i-bhotela kunye neoli yezityalo, kodwa inani lilinganiselwe kwi-2 tbsp. iipunifo ngosuku.
- Umthengisi wee-carbohydrate eziyinkqantosi yilezi zilimo, kunye nokutya kwe-diabetes kukuvumela irayisi, i-millet, i-buckwheat, i-pearl nebhali kunye nengqolowa. Ungazipheka kuphela emanzini.
- Asifanele sikhohlwe malunga neziqhamo kunye nemifuno, ngoko ke phakathi kwezona zixhobo ezincedo kakhulu ezikwa kiwi, persimmon, iiapulo, igromegranate, beet, iklabishi, ukhukhamba kunye ne-zucchini. Usetyenziso lwesifo sikashukela kunye neentlobo eziphantsi zeekhalori zamajikijolo.
Ndingayinwa njani nesifo sikashukela?
Abantu abanolu hlobo lokuxilonga kufuneka banike ingqwalasela ekutya kuphela, kodwa kunye nokusela. Ezi zilandelayo zivumelekile:
- Amanzi amaminerari anezinto ezininzi ezincedo kunye nokusetyenziswa kwazo rhoqo kunokumisa i-pancreas.
- Xa ukhetha amajusi, kufuneka uqwalasele umxholo wekhalori. Ziphephe. Kungcono ukutya utamatisi, i-lemon, i-blueberry kunye nejomegranate ijusi.
- Kuvumelekile ukuba itiye, umzekelo, uhlaza, i-chamomile okanye kumacembe e-blueberry. Ngeendleko zekhofi kungcono ukubonisana nodokotela.
- Abaninzi banomdla ukuba ingaba yini ukusela utywala ngesifo sikashukela, kwaye ngoko oogqirha bahlula kulo mbandela kwaye banike impendulo engalunganga. Oku kubangelwa ukuba iziphuzo ezinjalo ziyakhupha iingxaki, umzekelo, u-hypoglycemia.
Ukutya "Itafile 9" nesifo sikashukela
Ukutya okunesondlo kuyisiseko sonyango kubantu abanesifo sikashukela abanomdaka othobekileyo. Ukutya 9 kwi-diabetes mellitus kusekelwe kwimigaqo ekuthethwe ngayo ngaphambili. Kubalulekile ukwenza ukutya kunye nokunikezelwa okufanelekileyo kwexabiso lamandla: i-10% yokutya, ukutya kwama-20% ekudleni kunye nasekuseni, kunye ne-30% ngesidlo sasemini. Ii-carbohydrates kufuneka zinikezele kwi-55% yeekhalori zemihla ngemihla.
Ukutya 9 ngesifo sikashukela - imenyu
Ngokusekelwe kwimithetho ethunyelweyo kunye nokuqwalasela zakho iinketho, kufuneka wenze ukutya. Ukuba kunokwenzeka, kuyacetyiswa ukuba ubonise imenyu ephuhlisiwe kumgqirha wakho, ukwenzela ukuba uya kunika. Ukutya okuphantsi kwe-carb nesifo sikashukela kunokujonga into enje:
Ukutya ukutya | Imveliso, g |
NgoMvulo | |
Isidlo sasekuseni 1 | Isonka 50, i-porridge porridge (utywala "iHercules" -50, ubisi 100, ioli 5). I-milk ngobisi kwi-xylitol (ubisi 50, xylitol 25). |
Kwasekuseni 2 | Isaladi kwiikomkomini ezintsha (ukhukhamba 150, ioli yemifuno 10). I-egg ebilisiwe 1 ipc, i-apula medium, i-tomato ijusi 200 ml. |
Isidlo | Isaladi kwiklabishi entsha (iklabishi 120, i-oli ekhulile i-5 ml, iitrob). Umhluzi kunye nama-meatball (inkabi 150, i-cream cream 4, anyanisi 4, izaqathi 5, i-parsley3, umhluzi wenyama wama-300). I-Cutlets inyama i-steamed (inkomo ye-200, iqanda 1/3, isonka 30). I-Porridge yepea (iifumi 60, ibhotela 4). Kissel kwiipulo ezomileyo (ii-apula omisiwe 12, xylitol 15, isitashi 4). |
Ngomso wamva | IiApile 200 |
Isidlo | Isonka esimnyama 100, ibhotela ebisikizi 10. Iiflanzi ebilisiwe 150. I-carrot tartaya 180. I-Xylitol 15. |
Ngaphambi kokulala | I-Kefir i-fat e-200 ml. |
Lwe sibini | |
Isidlo sasekuseni 1 | Isonka 100. I-souff souffle (i-cottage cheese 100, ibhotela 3, ubisi 30, iqanda 1/2, xylitol 10, ukhilimu omuncu 20). Isaladi kwiibhotsi (i-beetroot 180, ioli yezolimo) 5). Kissel kwi xylitol. |
Kwasekuseni 2 | Isonka 100. I-souff souffle (i-cottage cheese 100, ibhotela 3, ubisi 30, iqanda 1/2, xylitol 10, ukhilimu omuncu 20). Isaladi kwiibhotsi (i-beetroot 180, ioli yezolimo) 5). I-tea kwi-xylitol. |
Isidlo | Umququ kwiimifuno (i-carrots 30, iklabishi 100, ii-litate 200, i-bhotela ye-cream, ukhilimu omuncu 10, i-anyanisi 10, umhluzi wemifuno 400). I-Puree kroti, izaqathe 100, ibhotela 5, ubisi 25 ml. Inkukhu ethosiweyo 200, ibhotela. 4. Ijusi yetamatato 200 ml. Isonka simnyama. |
Ngomso wamva | IiApile 200 |
Isidlo | Isaladi esuka kwi-sauerkraut (iklabishi 150, ioli yezolimo 5). Intlanzi ebilisiwe 150. Itayi ne xylitol. Isonka 50. |
Ngaphambi kokulala | Kefir 200. |
NgoLwesithathu | |
Isidlo sasekuseni 1 | Inyama jellied (yenkomo ye-100, iidroti 10, i-parsley 10, i-anyanisi 10, i-gelatin 3). Utamatisi 100. I-barley porridge (i-croup 50, ubisi 100). Isonka 100. |
Kwasekuseni 2 | Intlanzi ebilisiwe (intlanzi 150, i-anyanisi 10, i-parsley 10, i-celery 5). Isaladi ukusuka kumpu (ithanga 100, ii-apula 80). |
Isidlo | I-Borscht inyama kunye nekhilimu enomuncu (inyama 20, ii-beet eziyi-100, iitata eziyi-100, iklabishi engama-50, i-10 karoti, ukhilimu omuncu 10, i-anyanisi 10, i-tomato sauce 4, umhluzi 300 ml). Inyama ebilisiwe inyama ye-beef 200. I-porridge buckwheat ngeoli (i-croup 50, i-oli 4). Ijusi yetamatato 200. Isonka. |
Ngomso wamva | IiApile 200 |
Isidlo | I-Caviar amateur 100. I-cutlets ze-carrot (i-carrots 100, amazambane ama-50, amaqanda abamhlophe 1 iqhekeza, ibhotela 5). Ita nobisi kunye ne-xylitol. Isonka 50. |
Ngaphambi kokulala | Kefir 200 |
NgoLwesine | |
Isidlo sasekuseni 1 | Caviar kwi-beet 100, iqanda 1 pc. I-Dutch cheese 20. Ikhofi kunye nobisi kunye ne-xylitol (ubisi 50, ikhofi 3, xylitol 20). Isonka 50. |
Kwasekuseni 2 | Iparele ye-pearl ye-barley (i-pearl ibhasi 50, i-oli 4, ubisi 100). Kissel kwiipulo ezomileyo (ii-apula omisiwe 12, ishukela 10, isitashi 4). |
Isidlo | Shchi (ukhilimu omuncu 10, iklabishi 300, i-anyanisi 40, i-tomato sauce 10, i-oyile 4, umhluzi 300). I-Meatloaf (inyama 180, iqanda 1/3, isonka 30, i-onion 20, icayela 10). Iifatata zibilisiwe 200. I-saladi kwiklabishi entsha kunye neoli yezolimo (iklabishi 200, ioli 5). Ijusi yetamatato 200. Isonka. |
Ngomso wamva | IiApile 200 |
Isidlo | I-cottage cheese i-fat-fat 150. Iitatayi 200. Itayi ishukela nobisi. Isonka 100. |
Ngaphambi kokulala | Kefir 200 ml |
NgoLwesihlanu | |
Isidlo sasekuseni 1 | I-curd cutlets ngekhilimu omuncu (i-cottage cheese 70, iqanda 1/2, isonka 15, ioli yezityalo 10, i-breadcrumbs 8, ukhilimu omuncu 10). Isaladi yamakhukhamba anamaqanda (ukhukhamba 150, iqanda 1/3, idill). I-fat-fat fat-fat 25. I-protein isinki 50. Itayi nobisi kwi-xylitol. |
Kwasekuseni 2 | Inyama yeshizi (inkunzi ye-100, i-Dutch ishizi 5, ibhotela 5, iilitha yokunambitha). Isonka esimnyama. |
Isidlo | Indlebe (iintlanzi eziyi-150, i-carrots 20, iifatata ezili-100, i-anyanisi 10, i-parsley 10, ibhotela 5, iqabunga le-bay, imifuno). Ukutshiza imifuno enomzimba (inyama yenkomo ye-50, iklabishi 150, i-oyile yemifuno 10, i-anyanisi 10, i-carrots 20, iparsley 10, unamathelisi 1). Iiplaphu ze-Apple (ii-apula ezinama-150 ezintsha, iqanda elimhlophe 1/2, ubisi 100, i-sorbitol 20). Isonka 150. |
Ngomso wamva | Raspberry 200 |
Isidlo | Zucchini kunye nomzimba (zucchini 250, inyama yeefomo 50, ilayisi 10, imifuno yemifino3, ushizi 5, i-anyanisi 10). Amazambane ahlambulukileyo (amazambane 200, ubisi 30). Jelly izithelo. Isonka 150. |
Ngaphambi kokulala | Kefir 200 |
NgoMgqibelo | |
Isidlo sasekuseni 1 | I-Caviar amateur 100. I-Omelet protein (i-egg white white 2, ubisi 80, ioli 2). Ikhofi kunye nobisi kunye ne xylitol. Isonka 100 |
Kwasekuseni 2 | I-Oatmeal porridge (croup "Hercules" -50, ubisi 100, ioli 5). Kissel kwi-yak om (ii-apula 50, i-xylitol 15, isitashi 4). |
Isidlo | I-Borscht inyama kunye nekhilimu enomuncu (inyama 20, ii-beet eziyi-100, iitata eziyi-100, iklabishi engama-50, i-10 karoti, ukhilimu omuncu 10, i-anyanisi 10, i-tomato sauce 4, umhluzi 300 ml). Ukuhamba inyama inyama (inyama yeenkomo 200, iqanda 1/3, isonka 30). I-porridge ye-pea (i-pea 60, ibhotela 4). Iklabishi yesitshizi (iklabishi 200, ukhilimu omuncu 5, i-tomato sauce 5, i-onion 10, ibhotela 5). Ijusi yetamatato 200. Isonka. |
Ngomso wamva | IiApile 200 |
Isidlo | I-curd pudding (i-cottage cheese skim 100, i-semolina crap 10, ubisi 20, ushizi 20, iqanda 1/2, i-oli 5). Itayi ishukela. Isonka. |
Ngaphambi kokulala | Kefir 200 |
NgeCawa | |
Isidlo sasekuseni 1 | Egg 1 iqhekeza. Isaladi kwiklabishi ekhatywayo 200. Ugqirha we-sous 50. Ikhofi ngobisi kunye ne-xylitol. Isonka 100. |
Kwasekuseni 2 | Isaladi ukusuka kwi-hering yomhlaba (i-herring okanye enye inhlanzi enetyuwa 50, inkabi 50, iqanda 1/2, i-coiled 5, i-oli 15, ii-apula 30, iitapile 50, i-anyanisi 10). Isonka 50. |
Isidlo | I-Pea (souas 60, iifatata ezili-100, i-carrots 10, i-anyanisi ye-10, ioli, umhluzi 300). Iklabishi ishide (iklabishi 200, ukhilimu omuncu 5, i-anyanisi 10, i-tomato juice 5, ioli 5). Ijusi leTamatato 200. |
Ngomso wamva | IiApile 200 |
Isidlo | Intlanzi ebilisiwe kwi-sauce yobisi (i-cod 100, i-anyanisi 5, i-parsley) 10. Iitatayi zibiliswe ebisi (amazambane 250, młolko 50) Isonka 50. |
Ngaphambi kokulala | Kefir 200. |