Isifo sikashukela sokukhulelwa ngokuvamile sivela ngokuzumayo phakathi nokukhulelwa. Uma kufanele akuxwayise, akufanele akukhathaze: izinyathelo ezimbalwa zokudla zizokuvumela ukuthi uphathe kangcono ukudla kwakho ngenxa yemiphumela yegazi lakho. Thola lapha amathiphu angcono kakhulu okulindela umntwana ngokuthula kwengqondo.

Siyini isifo sikashukela sokukhulelwa?

Ngokwencazelo ye-WHO (World Health Organisation), isifo sikashukela sokukhulelwa, futhi "nesifo sikashukela sokukhulelwa", ukuphazamiseka kokubekezelelana kwe-carbohydrate okuholela ku-hyperglycemia yobunzima obuhlukahlukene, ukuqala noma ukuxilongwa okokuqala ngesikhathi sokukhulelwa. ukukhulelwa.

Ngakho-ke, njengasinye isifo sikashukela, isifo sikashukela sokukhulelwa yisifo esilawula ushukela wegazi (izinga likashukela egazini) elibangela ukushukela ngokweqile egazini (hyperglycemia engapheli).

Isifo sikashukela sokukhulelwa kwenzeka kwabesifazane abakhulelwe ngasekupheleni kwe-2nd trimester. Kungaba yi-asymptomatic futhi ngaleyo ndlela kungabonakali noma kuveze izimpawu ezifana nalezo zezinye izinhlobo zesifo sikashukela: ukoma okukhulu, ukuchama kaningi nokuchichima, ukukhathala okukhulu, ukungakhululeki okuncane, njll.

Isifo sikashukela sokukhulelwa singahlala kuphela isikhathi sokukhulelwa bese sinyamalale noma sikhombise isifo sikashukela sangaphambilini esingaziwa. Kuzo zonke izimo, isifo sikashukela sokukhulelwa kufanele sihlolwe futhi siphathwe ngoba sibeka engcupheni umama nengane.

Izimo eziyingozi

Ukukhulelwa kuyingozi yesifo sikashukela uqobo ngoba ushintsho lwama-hormone owesifazane okhulelwe abhekana nalo lubanga isimo somzimba sokumelana ne-insulin okungaba kubi kakhulu ngesikhathi sokukhulelwa.

Ukuhlolwa kwenziwa ngokuhlolwa kwegazi okulula, elabhoratri yezokwelapha, imvamisa phakathi kwesonto lama-24 nelama-28 le-amenorrhea kubo bonke abesifazane abakhulelwe abasengozini. Ukuhlolwa kokuqala koshukela wegazi kwenziwa esiswini esingenalutho, bese kuba ukuhlolwa kwe-OGTT (Oral Hyperglycemia) okuhambisana nokungeniswa kuka-75 g we-glucose ngesikhathi esisodwa. Inani elilodwa elingaphezu komkhawulo ovamile (0,92g/L esiswini esingenalutho; noma 1,80g/L ihora eli-1 ngemva komthwalo weglucose womlomo; noma 1,53g/L amahora ama-2 ngemva kwalokho) lanele ukuthola isifo sikashukela sokukhulelwa.

Kusukela ngo-2010, eFrance, odokotela besifo sikashukela kanye nodokotela bezifo zabesifazane baye bavumelana ngenqubo yabantu abasengozini yokuthola isifo sikashukela sokukhulelwa:

• ukukhulelwa sekwephuzile: kwabesifazane abangaphezu kweminyaka engama-35, ukuvama kufinyelela ku-14,2%
• inkomba yesisindo somzimba (BMI> 25kg/m²): kwabesifazane abakhuluphele noma abakhuluphele, ukuvama kufinyelela ku-11,1% no-19,1% ngokulandelana
• umlando womuntu siqu wesifo sikashukela sokukhulelwa: kwabesifazane asebevele benesifo sikashukela sokukhulelwa ngesikhathi sokukhulelwa kwangaphambilini, ukusabalala kukhuphukela ku-50%
• umlando womndeni wesifo sikashukela sohlobo 2 (abazali, umfowethu, udadewethu)
• umlando we-fetus macrosomia: isisindo sokuzalwa sengane ngaphezulu kwe-4 kg

Ukudla okunomsoco okulawulwa ngama-carbohydrate (ushukela) kuyisisekelo sokuphathwa kahle kwesifo sikashukela sokukhulelwa. Ngakho-ke, uma unesifo sikashukela sokukhulelwa, izinhloso zakho ukugcina amazinga kashukela egazini abe semikhawulweni eyamukelekayo nokugwema ukwanda ngokweqile (i-hyperglycemia).

Ukulawula umthelela wokudla komuntu emazingeni kashukela egazini, umbono ongaziwa emphakathini jikelele kodwa ulwazi oluqala ukusabalala kakhulu ngawo, uwusizo kakhulu: Izinkomba ZeGlycemic (GI).

Inkomba ye-Glycemic yokudla yikhono layo lokwandisa i-glycemia (izinga likashukela egazini) uma liqhathaniswa nenani eliyireferensi, i-glucose.

Lapho inkomba ye-Glycemic (GI) yokudla iphezulu, inyusa kakhulu ushukela wegazi. Ukubuyela emuva kuyasebenza. Umgomo, uma unesifo sikashukela sokukhulelwa, ukudla ukudla okuphansi noma okuphakathi kwe-GI, noma okungenani ugweme ukudla okuphezulu kwe-GI okuphakamisa ushukela wakho wegazi kakhulu.

Nalu uhlu olungaphelele lokudla okune-GI ephezulu namathiphu okushintsha ukuze ugcine injabulo yokudla etafuleni phakathi nokukhulelwa kwakho:

Iziphuzo ezimnandi

Iziphuzo ezinoshukela, kungaba ezemvelo (ujusi wezithelo) noma cha (isoda noma isiraphu) ziphakamisa ushukela wegazi. Okufanayo kuyisimo seziphuzo ezilula ezingakhuphula ushukela wegazi kakhulu njengezinguqulo zakudala. Ubuchopho bungabona impela ubumnandi njengoshukela wangempela.

Ithiphu: Uncamela amanzi anganyakazi noma acwebile, angenalutho noma ukuthinta kakhudlwana ngama-ice cubes kanye nocezu lukalamula noma amaqabunga e-mint. Amajusi katamatisi noma emifino nawo ayindlela enhle yama-aperitifs, isibonelo. Uma uthanda ingilazi yejusi yezithelo, zisize ngengilazi encane (150 ml) ongayithatha esikhundleni sesithelo. Vele uqiniseke ukuthi uhlala uyiphuza ngemuva kokuqala ukudla kwakho ukunciphisa umphumela wokukhulisa ushukela wegazi lakho. Ngamafuphi: ungaphuzi ijusi yezithelo esiswini esingenalutho!

Spread, uju, ujamu noshukela

Ukusabalala, kungakhathaliseki ukuthi i-organic noma cha, engenawo amafutha esundu noma cha, ngoshukela womoba noma cha, kwandisa ushukela wegazi kakhulu. Okufanayo kuya kushukela omhlophe, ushukela onsundu noshukela onsundu, kodwa futhi, ikakhulukazi ojamu bakudala noju.

Ithiphu: Okwasekuseni, kuthosti yakho, khetha ibhotela. Ngezikhathi ezithile, ngezimpelasonto ngokwesibonelo, zivumele okulingana nesipuni sejamu ngaphandle koshukela owengeziwe ozowuthola esigabeni se-organic noma se-dietetic. Ukuze wenze uswidi iziphuzo zakho, khetha isiraphu ye-agave noma i-fructose, ozoyithola nasezitolo ezinkulu esigabeni sezinto eziphilayo. I-GI yabo ngokulandelana i-15 kanye ne-30 ngokumelene ne-100 yeshukela.Ngokuqondene nokusabalala, i-almond puree yonke ngaphandle koshukela owengeziwe ongangeza kuwo isiraphu encane ye-agave, iyindlela enhle kakhulu yokusetshenziswa ngezikhathi ezithile.

Ama-dessert amnandi namakhekhe

Uphudingi olufana namakhekhe, ama-dessert kakhilimu nama-ayisikhilimu kufanele adliwe ngendlela engavamile uma kubhekwa imiphumela yawo kushukela osegazini. Okufanayo kuya kwamaswidi, amaswidi kanye nemigoqo yoshokoledi okwenziwe cishe kuphela ngoshukela osezingeni eliphansi.

Ithiphu: ungazinciki i-dessert enhle uma ikwenza ufune, kodwa kuphela uma imiphumela yakho kashukela egazini ikuvumela futhi ikakhulukazi ngezikhathi ezithile. Kanye ngesonto kubonakala kuyimvamisa enengqondo. Futhi, uma uwela i-dessert emnandi, qiniseka ukuthi uyayidla ekupheleni kokudla, ngemuva kokudla inani elihle lemifino ezonciphisa umthwalo we-glycemic wesidlo.

Imikhiqizo yokusanhlamvu ecolisisiwe nesinkwa esimhlophe

Okusanhlamvu ngokwemvelo kunothile nge-fiber, amavithamini, amaminerali kanye nezakhi zokulandelela. Kodwa lezi zimfanelo zokudla okunomsoco ziyancipha njengoba okusanhlamvu kucutshungulwa futhi kucwengisiswe. Yile ndlela isinkwa esimhlophe (nesinkwa se-wholemeal) esinomthelela ofana noshukela omhlophe kushukela wegazi. I-pasta yakudala futhi ingumkhiqizo wokusanhlamvu ocutshungulwe kakhulu futhi wacwengwa kwaze kwaba seqophelweni lapho enyusa amazinga kashukela egazini.

Ithiphu: Yebo, qhubeka nokudla imikhiqizo yokusanhlamvu efana ne-pasta nelayisi njalo, kodwa khetha yonke inguqulo ye-pasta nerayisi elinsundu. Khetha futhi irayisi i-basmati okuyinhlobonhlobo enyusa ushukela wegazi kancane. Futhi cabanga nge-bulgour, i-quinoa, i-lentils, uphizi ohlukanisiwe, ama-chickpeas nobhontshisi omisiwe ukuze uguqule ubumnandi. Lokhu kudla kunomthelela omncane ekukhuphuleni ushukela wegazi lakho. Ukuze uthole isinkwa, khetha isinkwa sebran nesinkwa esimnyama njengesibonelo. Futhi uma uzenzela isinkwa sakho, kwenze ngofulawa wokusanhlamvu ozowuthola engxenyeni yezinto eziphilayo esitolo sakho esikhulu.

amazambane

Amazambane, noma ngabe iyiphi indlela yabo yokupheka nokulungiselela, ibhomu langempela le-glycemic: ama-GI abo avela ku-65 kuya ku-95.

Ithiphu: ungashintsha amazambane kuzo zonke izitsha zakho eziqukethe ubhatata (GI = 50): i-gratin, isobho, i-raclette, njll. njalo ubaphelekezele ngesaladi elihle eliluhlaza ukulinganisa umthwalo we-glycemic wesidlo. Okuhle wukudla njalo okungenani isaladi eliningi njengezambane.

Izithelo nemifino

Izithelo nemifino kungukudla kwezempilo ngokuncomeka okuthe, ngaphezu kokunotha ngamavithamini, amaminerali, i-fiber kanye nama-antioxidants, kubangela ukwanda okulingene impela kushukela wegazi.

Ngaphezu kwalokho, uma ezinye izithelo zaziwa ukuthi zimnandi, kufanele kudliwe kuphela ipapaya evuthwe kakhulu, igwava nebhanana (enamabala esikhumbeni) ukuze kugwenywe ukukhuphuka kukashukela egazini. Kwezinye izithelo, ubuningi bazo buzokhawulelwa ekunikezeni okukodwa ngokudla ngakunye. Okuhle kakhulu ukudla izithelo ekupheleni kokudla ukunciphisa ukukhuphuka kukashukela egazini.

Imifino kufanele idliwe ngokuthanda kwakho, ngaphandle kokukhetha.

imidumba

I-legumes, ebizwa nangokuthi "ama-pulses", ihlanganisa: ama-lentils (amawolintshi, aluhlaza, amnyama), ama-lentils, ubhontshisi omisiwe (obomvu, obomvu, omhlophe, omnyama, kakhukhunathi, i-azuki, i-tarbais, i-mung, i-flageolet, i-cornilla), ubhontshisi obanzi, uphizi ( hlukana, itshwele, lonke).

Imidumba nayo inezinzuzo ezingenakuphikwa zokudla okunempilo ngesikhathi sokukhulelwa: ecebile ngamaprotheni kanye nama-amino acid abalulekile, imicu kanye namaminerali, uvithamini B9, anomthelela omubi kushukela wegazi. Ukuze ubenze bagaywe kakhudlwana, amathiphu amabili: cwilisa ubusuku bonke emanzini abandayo nge-lemon kalamula noma wengeze isipuni se-baking soda emanzini okupheka.

imikhiqizo yobisi

Imikhiqizo yobisi, ecebile nge-calcium namaprotheni, kungakhathaliseki ukuthi ivela enkomeni, imvu noma imbuzi, kufanele ikhethwe ngesikhathi sokukhulelwa. Lawa ama-yogurts, i-frage blanc, i-faisselle ne-Swiss encane. Qaphela, nokho, ukuthi ungawaphambanisi nama-dessert creams namanye ama-dessert amnandi agcwele emashalofini ezitolo ezinkulu. Emikhiqizweni yobisi, kungcono kakhulu ukuyikhetha ecacile futhi wengeze ukuthinta kwakho ubumnandi: isinamoni, ijusi kalamula, imbewu ye-vanilla, njll. Ungakwazi ngisho nokwengeza isithelo sakho esisikiwe esisha noma usidle nge-compote yakho. Futhi kungani ungahlanganisi umkhiqizo wobisi nezithelo ezintsha kanye nama-cubes eqhwa ambalwa ukuze wenze isiphuzo esiphundu esimnandi.

Inyama, inhlanzi namaqanda 

Kucebile ngamaprotheni kodwa futhi kunamafutha acid namavithamini, inyama, inhlanzi namaqanda kuyiqembu eliphelele lokudla okungafanele linganakwa ngesikhathi sokukhulelwa. Ikakhulukazi njengoba kungekho kulokhu kudla okuqukethe ama-carbohydrate: ngakho-ke ngeke kwenyuse ushukela wegazi lakho.

Khetha ukuphakelwa kwenyama, inhlanzi noma amaqanda ama-2, kokubili ukudla kwasemini nedina. Futhi qiniseka ukuthi udla izinhlanzi okungenani kabili ngesonto (kufaka phakathi inhlanzi enamafutha kanye) ngokunotha kwayo ku-Omega-3.