Okuqukethwe
- 1/8 Isifo sikashukela
- 2/8 Abanesifo sikashukela akufanele badle ama-carbohydrate
- 3/8 Kumuntu onesifo sikashukela, amaprotheni anempilo kunama-carbohydrate
- 4/8 Abanesifo sikashukela kufanele badle kuphela ukudla okuphekiwe noma okuphekiwe
- 5/8 Abanesifo sikashukela kufanele basebenzise imikhiqizo yokudla ehloselwe leli qembu
- 6/8 Abantu abanesifo sikashukela akufanele badle izithelo ezinoshukela njengamagilebhisi, ubhanana noma amapheya
- 7/8 Abanesifo sikashukela kufanele bathathe izithasiselo zamavithamini namaminerali
- 8/8 Abanesifo sikashukela abavunyelwe ukuphuza utshwala
Ukwelashwa kwesifo sikashukela kusekelwe ezintweni ezintathu eziyisisekelo: ukudla okukhethwe kahle, ukuvivinya umzimba kanye nokwelashwa kwemithi (i-insulin noma izidakamizwa ze-hypoglycemic zomlomo eziguqulelwe ngohlobo lwesifo sikashukela).
Ugogo Bona igalari 8
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1/ 8 Isifo sikashukela
Akunakwenzeka ukwahlulela ukuthi iyiphi kulezi zakhi ebaluleke kakhulu, kodwa ucwaningo oluningi lwezokwelapha lubonisa ukuthi ukudla okufanele kungabuyisela amazinga eglucose emazingeni ajwayelekile. Ngeshwa, kuye kwavela izinganekwane eziningi mayelana nokudla okunesifo sikashukela kanye nendlela yokuphila okufanele iholwe abantu abanesifo sikashukela. Sekukonke, kusenombono wokuthi kuwukudla okuyinkimbinkimbi kakhulu okwenza ukuphila kwansuku zonke kube nzima futhi kudinga ukuzidela okukhulu. Nazi izinganekwane ezivame kakhulu.
2/ 8 Abanesifo sikashukela akufanele badle ama-carbohydrate
Umuntu onesifo sikashukela akudingekile ukuba ayeke ukudla ama-carbohydrate. Nakuba ama-carbohydrate enomthelela omkhulu emazingeni kashukela egazini, awakwazi ukushiywa ngokuphelele ngoba anikeza umzimba amandla. Udinga nje ukufunda ukukhetha leyo mikhiqizo enenkomba ephansi ye-glycemic. Kubantu abanesifo sikashukela, izithelo, imifino kanye nezinhlamvu eziphelele zingcono kakhulu.
3/ 8 Kumuntu onesifo sikashukela, amaprotheni anempilo kunama-carbohydrate
Lokhu akulona iqiniso - amaprotheni ayingxenye ebalulekile yokudla. Ngaphezu kwalokho, imikhiqizo yamaprotheni ingabangela izinkinga ezinkulu zempilo, isb izifo zenhliziyo nemithambo yegazi. Lokhu kungenxa yokuthi inyama - nakuba kungezona zonke izinhlobo zenyama - igcwele amafutha angagcwele. Futhi lapho sidla kakhulu, ingozi enkulu emithanjeni yegazi. Yingakho ukudla komuntu onesifo sikashukela akufanele kube ngaphezu kwamaphesenti angu-15-20. imikhiqizo yamaprotheni.
4/ 8 Abantu abanesifo sikashukela kufanele badle ukudla okuphekiwe noma okuphekiwe kuphela
Lokhu kungamanga. Okokuqala, abantu abanesifo sikashukela kufanele badle kahle, kodwa lokho akusho ukuthi kufanele kuphekwe zonke izitsha. Uma umndeni udla ukudla okunempilo, abagulayo bangadla lokho abakudlayo. Imenyu ingase ihlanganise izitsha eziyisitshulu ngisho nezithosiwe. Imenyu ingase ihlanganise izitsha ngokuvamile ezibhekwa njengezingenampilo (isb. ama-bigo), udinga nje ukukudla ngokusesilinganisweni. Wonke umuntu unempilo ukuze abheke izinhlobo ezinempilo nezingaphansi kwe-caloric yokulungiselela ukudla.
5/ 8 Abanesifo sikashukela kufanele basebenzise imikhiqizo yokudla ehloselwe leli qembu
Kuyinganekwane futhi. Ukudla okunomsoco akudingi ukusetshenziswa kwemikhiqizo yokudla. Ngaphandle kwalokho, ayabiza futhi inani lokudla okunomsoco ngezinye izikhathi liyangabazeka. Ukulebula ukudla ngegama elithi “abanesifo sikashukela” kusebenza kakhulu kumaswidi. Ngeshwa, aqukethe amafutha amaningi, ikakhulukazi amafutha agcwele. Amabhisikidi, ushokoledi noma okokulondoloza abantu abanesifo sikashukela nakho kukhuphula izinga likashukela egazini futhi kungabangela isifo sohudo kwabanye abantu. Ngakho-ke kungcono ukudla ucezu lwekhekhe elenziwe ekhaya noma ikhiyubhu likashokoledi ukuze wanelise ukunambitheka "kwento emnandi".
6/ 8 Abantu abanesifo sikashukela akufanele badle izithelo ezinoshukela njengamagilebhisi, ubhanana noma amapheya
Ubumnandi esithelweni abuyona into ephikisana nokusidla. Isaladi yezithelo izoba umphelelisi ophelele ekudleni kwakho. Kuyafaneleka futhi ukukhumbula ukuthi izithelo ziwumthombo wamavithamini, amaminerali kanye ne-fiber ebalulekile. Lezi zithako zivikela umzimba ezifweni zenhliziyo, ezinkingeni zokugaya ukudla, kanye nasekukhuluphaleni ngokweqile. Kodwa-ke, kufanele kukhunjulwe ukuthi, njengasendabeni yamaswidi, uma isithelo simnandi kakhulu (amagilebhisi) kufanelekile ukuwadla ngokulinganisela.
7/ 8 Abanesifo sikashukela kufanele bathathe amavithamini namaminerali
Lokhu kungamanga. Izidingo zansuku zonke zamavithamini namaminerali kubantu abanesifo sikashukela ziyefana nalezo ezikumuntu ophile kahle. Ukuthatha amavithamini engeziwe kungase kuboniswe kwabesifazane abakhulelwe, asebekhulile, abantu abadla imifino noma i-calorie ephansi, kodwa lokhu akuhlobene nesifo sikashukela. Kwanele ukudla imifino nezithelo ezintsha, amantongomane namafutha omnqumo nsuku zonke ukuze umzimba usebenze kahle. Ngokudla okunempilo, asikho isidingo sokwengeza umzimba. Kodwa-ke, wonke umuntu onesifo sikashukela kufanele anciphise ukudla kwakhe i-sodium, okungukuthi usawoti wetafula.
8/ 8 Abanesifo sikashukela abavunyelwe ukuphuza utshwala
Akulona iqiniso. Isiguli esinesifo sikashukela singaphuza ingxenye encane yotshwala, kodwa kufanele sifake okuqukethwe kwekhalori kumenyu yansuku zonke. Kuyafaneleka ukunezela ukuthi iziphuzo ze-caloric (isb. utshwala obumnandi) zingabangela ukukhuluphala, okungazuzisi muntu onesifo sikashukela.