Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-12 kg emavikini amabili.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-850 Kcal.
Ukudla kwe-Glycemic Index (GI) kuyindlela ethandwa kakhulu yokuguqula umzimba. Ngokwalo mbono, inkomba ethile inikezwa umkhiqizo ngamunye. Ukuze ulahlekelwe amakhilogremu engeziwe, udinga ukunciphisa ubukhona bokudla okunenani eliphakeme le-glycemic ekudleni kwakho futhi ugxile ekudleni okune-carb ephansi. Njengabalandeli bale nqubo inothi, i-GI inomthelela ezinqubweni zokulahlekelwa isisindo kanye nokugcina isisindo esikhona singekho ngaphansi kokuqukethwe kwekhalori yemikhiqizo esetshenzisiwe. Ake sihlolisise ukuthi yini.
Izidingo Zokudla Kwe-Glycemic Index
Ngokombono wesayensi, i-GI isho izinga lapho noma yimuphi umkhiqizo oqukethe i-carbohydrate wehliswa emzimbeni womuntu. Isilinganiso sokuqhathanisa ijubane lale nqubo elenzeka nge-glucose, inkomba yayo ingu-100. Ngokushesha ukuwohloka komkhiqizo othize, kukhula inkomba yawo namathuba okwandisa isisindo esingeqile ekusetshenzisweni kwawo. Isethi yamakhilogremu amasha noma ukwehluleka ukuwalahla kwenzeka ngenxa yokuthi lapho izinga likashukela egazini lomuntu likhuphuka, amanyikwe ayavuseleleka futhi kukhishwa i-insulin. Kepha ukudla okune-carbohydrate ephansi akubangeli ukuthi kugxume kushukela futhi kungaholeli enkingeni engenhla.
Ngamafuphi, ukudla okune-GI ephezulu ikakhulukazi ama-carbohydrate asheshayo, kuyilapho lawo ane-GI ephansi egaya kancane. Kodwa-ke, ukunciphisa isisindo, kufanele ucabangele ngokuningiliziwe inkomba yesidlo ngasinye.
Labo abathatha isinqumo sokudla ngale ndlela kufanele badle kusuka kuhlu lokuqala (i-low GI), enikezwe ngezansi. Yidla kanjena uze ufinyelele kumphumela ohlosiwe, noma kuze kube yilapho inkomba esikalini iqina isikhathi eside.
Isigaba sesibili kufanele siqhubeke amasonto ama-2. Ukudla okuvunyelwe manje esigabeni sokuqala kungangezelelwa ngokudla okuvela kuhlu lwesibili (nge-GI emaphakathi). Lokhu kuzosiza ekuqiniseni isisindo esisha.
Ngemuva kwalokho, ungadlulela esigabeni sesithathu sokudla kwe-GI. Kusukela manje kuqhubeke, uma ungafuni ukulahlekelwa isisindo futhi, imenyu kufanele yakhiwe emikhiqizweni evela ezinhlwini ezimbili ezishiwo futhi uvumele ngezikhathi ezithile ukudla ukudla okune-glycemia ephezulu.
Uma sikhuluma ngezinga lokwehla kwesisindo, phakathi kwamasonto amabili okuqala ezinsukwini ezingama-7 kungenzeka ukuthi uhlukane no-2-3 kg. Kunikezwa ukulahleka kwesisindo okusheshayo, ikakhulukazi, ngenxa yokuthi uketshezi oluningi lishiya umzimba. Ngaphezu kwalokho, njengomthetho, kuthatha u-1-1,5 kg.
Usebenzisa le ndlela, kunconywa ukuthi unamathele emithethweni yokondleka okuncane futhi udle okungenani izikhathi ezi-5 ngosuku, ngaphandle kokudla ngokweqile. Okusho ukuthi, ukudla kwansuku zonke kusekelwe ekudleni okuyinhloko oku-3 naku-2 (futhi uma ulala sekwephuzile - unga-3) ukudla okulula.
Qaphela ukuthi imikhiqizo yamaprotheni ayinayo i-GI. Ngakho-ke, inyama enomzimba omncane nezinhlanzi ezinamafutha, okungashiwongo ohlwini, zingadliwa kusukela esigabeni sokuqala senqubo. Akufanele uwanqabe. Amaprotheni angenalutho cishe angakusiza wehlise isisindo futhi ugcine uzizwa ugcwele isikhathi eside ngemva kokudla kwakho okulandelayo. Ukudla kwakusihlwa kuwufanele okungenani amahora angu-2-3 ngaphambi kokucima ukukhanya.
Ukudla okuphansi kwe-GI (kufika ku-40) kufaka:
| Ubisi kanye ikhalori ephezulu Imikhiqizo | Isinkwa, okusanhlamvu | amajikijolo | Imifino, izithelo |
| ushokoledi omnyama, nati ubisi olunothile, iyogathi enamafutha amancane, kefir | ubhontshisi, irayisi bran, isinkwa sikakolweni sonke, ukolweni, ama-oat flakes, isinkwa sebhali | okusamathunduluka, i-Cranberry, ama-cranberries, ama-plums, ama-strawberry, i-gooseberry, ijikijolo | imifino eluhlaza, imifino ehlukahlukene, amakhowe, ulamula, ama-apula, ama-tangerines, ama-oranges |
Kufanele zidliwe cishe amasonto amabili. Sicela uqaphele ukuthi, naphezu kwenani lawo eliphansi le-glycemic, amantongomane noshokoledi kunama-kilojoule amaningi futhi acebile ngamafutha. Ngakho awudingi ukuncika kuzo. Uma kungenjalo, inqubo yokulahlekelwa isisindo ingase ibe nokungabaza. Ngaphezu kwalokho, akunconywa ukwenza imikhiqizo yesinkwa evunyelwe njengesivakashi esivamile ekudleni. Kungcono ukuvumela izingcezu ezingu-1-2 ekuseni noma ngesikhathi sesidlo sasemini, kodwa kungasekho.
Ukudla okuphakathi kwe-GI (40-70) kufaka:
| Isinkwa namabele | Izithelo namajusi | imifino |
| irayisi elibilisiwe, isinkwa se-bran, amabhali, i-oat bran, oat amakhukhi, i-pasta eqinile, manka, u-Flour kakulweni ibanga eliphakeme kakhulu | amapentshisi, amagilebhisi, imango, ikiwi, omisiwe, izithelo ezomisiwe, esanda kulungiswa amajusi wezithelo | i-Melon, amazambane abilisiwe, isitshalo seqanda, isithombo sebhitrudi, amazambane acubuziwe, ummbila uphizi osethinini ubhontshisi osemathinini |
Usufinyelele isisindo sakho osifunayo? Nciphisa ukudla kwakho ngalesi sidlo. Noma kunjalo, ukugcizelelwa kusamele kubekwe ekudleni okunama-glycemic amaningi futhi ulawule isisindo sakho ngokuzayo, uzilinganise masonto onke.
Kusuka kuziphuzo zanoma ikuphi ekudleni kwe-GI, itiye nekhofi ngaphandle koshukela kuyavunyelwa. Qiniseka ukuthi uphuza amanzi. Futhi-ke, ukuvivinya umzimba kuzosiza ukufezekisa ukulahleka kwesisindo okusheshayo. Ungakwazi ukudla kasawoti, kodwa ungakusebenzisi ngokweqile.
Isibonelo sokudla okudliwayo ngenkomba ye-glycemic isonto (isigaba sokuqala)
UMsombuluko
Ukudla kwasekuseni: i-oatmeal enobisi.
Isnack: idlanzana lamantongomane ne-apula.
Isidlo sasemini: ubhaka wenkukhu obhakiwe namakhukhamba ambalwa amasha.
Isidlo sasemini: ingilazi ye-kefir.
Idina: i-buckwheat ne-orange.
NgoLwesibili
Ukudla kwasekuseni: izinkwa ezimbalwa zokudla okusanhlamvu nengilazi yobisi.
Isnack: i-apula ebhakwe.
Isidlo sasemini: ubhaka wezinhlanzi obhakwe nesaladi lekhukhamba elingenalutho ngeklabishi.
Isidlo sasemini: ingilazi yeyogathi eyenziwe ekhaya ngaphandle kwezithasiselo noma i-kefir.
Isidlo sakusihlwa: isishuqulu senkomo esinciphile esibhakwe enkampanini ye-broccoli.
NgoLwesithathu
Ukudla kwasekuseni: i-oatmeal, ongangezela kuyo ubisi oluncane namantongomane ambalwa ngesikhathi sokupheka.
Isinongo: I-apula nesinkwa sokudla okusanhlamvu.
Isidlo sasemini: ingxenye yelayisi elibilisiwe nocezu lwezinhlanzi ezibhakiwe; ikhukhamba elisha.
Isidlo sasemini: ingilazi ye-kefir.
Isidlo sakusihlwa: isibopho senhlanzi esibhakwe ne-apula.
NgoLwesine
Ukudla kwasekuseni: i-buckwheat enobisi nengilazi ye-yogurt.
Isinongo: isaladi lamakhukhamba kanye neklabishi elimhlophe.
Isidlo sasemini: i-oatmeal nocezu lwezinhlanzi ezibhakiwe; i-Apple.
Isidlo sasemini: ingilazi ye-kefir.
Isidlo sakusihlwa: inyama yenkukhu ebilisiwe kanye noletisi.
Friday
Ukudla kwasekuseni: i-oatmeal enezingcezu zeplamu namantongomane.
Isnack: ucezu woshokholethi omnyama nengxenye yengilazi yobisi.
Isidlo sasemini: inyama yenkukhu ebilisiwe; izipuni ezimbalwa ze-buckwheat; ukhukhamba omusha.
Isidlo santambama: i-apula elibhakiwe nedlanzana lamantongomane.
Isidlo sakusihlwa: inhlanzi ebhakwe ngamakhambi nobhontshisi obilisiwe.
Saturday
Ukudla kwasekuseni: izinkwa ezimbalwa zokusanhlamvu kanye nengilazi ye-kefir.
Isnack: idlanzana lamantongomane.
Isidlo sasemini: ingxenye yelayisi namakhukhamba amasha ngamakhambi.
Isidlo sasemini: ingilazi yobisi noma iyogathi engenalutho.
Isidlo sakusihlwa: inyama yenkomo ebhakwe nge-broccoli ku-kefir-lemon sauce.
Sunday
Ukudla kwasekuseni: ingxenye ye-oatmeal enama-lingonberries noma ama-strawberry.
Isnack: ingilazi ye-kefir.
Isidlo sasemini: irayisi eline-fillet yenkukhu kanye ne-broccoli ebhakwe.
Kuphephile, i-apula.
Isidlo: izinhlanzi ezibhakiwe nesaladi leklabishi elimhlophe, ukhukhamba namakhambi.
Note… Uma ulambile ngaphambi kokulala, phuza i-kefir encane.
Izimo zokudla eziphikisayo ze-Glycemic
Ukudla kwe-GI kubhekwa njengohlelo lokudla olulinganiselayo ososayensi abaningi nodokotela abalusekelayo.
- Akunakwenzeka ukuba udle ngokuya ngezimiso zayo kuphela uma kunezifo ezinzima, lapho kudingeka khona ukudla okwehlukile.
- Ngokulungiswa (ikakhulukazi, ukwengezwa kukawoyela wemifino ukuze umzimba ungancishwa amafutha), uhlelo kufanele lulandelwe yintsha, abesifazane abakhulelwe nabomama abahlengikazi.
- Ukubonisana nodokotela ofanelekile akulimazi noma kunjalo.
Izinzuzo ze-Glycemic Index Diet
- Ukudla okuhle kwenkomba ye-glycemic ukuthi, ngaphezu kokwehlisa isisindo, ukujwayelekile kwezinqubo ze-metabolic nakho kuyenzeka. Lokhu kusiza ukugcina umzimba omusha.
- Futhi, ngokusho kokubuyekezwa, ukudla kwe-GI kuhle ekubhekaneni nokulutha kwamaswidi nezimpahla ezibhakwe ngekhalori ephezulu.
- Izici ezinhle zalolu hlelo zingabhekwa njengokudla kwayo okunomsoco, kungenzeka ukudla okuvamile, nokuqinisa amasosha omzimba.
- Ukuchichima kwemifino, izithelo nokunye okuwusizo kwimenyu kusiza ukunciphisa ubungozi bezifo zenhliziyo nemithambo yegazi, isifo sikashukela, ukukhuluphala kanye nezinye izinkinga eziningi ngomzimba.
- Le ndlela yokwehlisa isisindo ilungele abantu abanokumunca i-insulin okungalungile.
- Ngemuva kwakho konke, ukusetshenziswa kokudla nge-GI ephezulu akulimazi nje isibalo sabo, kepha kusongela ngokoqobo impilo.
Ukungalungi kokudla kwe-Glycemic Index
- Phakathi kokubi kokudla kwe-GI, ubude bayo bungabonakala kuphela.
- Ukuze wehlise kakhulu ivolumu yomzimba, udinga ukubuyekeza imikhuba yakho yokudla isikhathi eside, bese ushiya imithetho eyisisekelo yale nqubo empilweni bese uyigcina isikhathi eside.
Ukufaka isicelo ekudleni kwe-GI
Uma ufuna ukuphinda ukudla kwe-GI futhi, kunconywa ukuthi ulinde okungenani inyanga ngemuva kokuphela kwesigaba sayo sesibili.