Ukutya okunokulinganisela kwisifo sikashukela

Isifo sikashukela sisifo esikuthi, ngendlela efanelekileyo yokuphila, ayibangele nayiphi na ingxaki kumntu. Unokuqhubeka usebenza ixesha elide, sebenze ngokukhawuleza kwaye ujabulele ubomi.

Ukwenza oku, ungayikhohlwa malunga neengxenye ezintathu zesimo esihle sezempilo kwisifo sikashukela: ukulawula rhoqo, ukutya okufanelekileyo kunye nokuzilolonga. Ukutya okunokulinganisela kwi-diabetes mellitus ayihloseli kuphela ukunciphisa iswekile yegazi, kodwa nokunciphisa ukusetyenziswa kwamathambo. Siza kuthetha ngazo zonke ezi ngezantsi.

Njengoko uphando lwezifundo zanamhlanje zibonisa, akukho imfuneko yokukhuphela ngokupheleleyo ishukela ekudleni kwesigulo sesifo sikashukela. Unokushiya ukutya okuqhelekileyo kuthi ushukela okanye ushukela werhasi, osuselwa kwisifo sikashukela ukuba athatyathelwe ezinye izinto, amnandi. Kubalulekile kuphela ukuba ubale ngokuchanekileyo izinga lokusetyenziswa kwalo ngenxa yesicwangciso sokuhlola igazi.

Iingxaki, ezisoyikayo izigulane zesifo sikashukela, zingagwenywa ngokulawula izinga leswekile kwigazi. Ngoko ke, kufuneka ukhethe ukutya okunokulinganisela kwisifo sikashukela.

Ukutya kweswekile kufuneka kuthobele imithetho elandelayo:

- kufuneka sizame ukuqinisekisa ukuba zonke iinxalenye ezithathwe ngexesha lesidlo sasemini, isidlo sasemini nesidlo zifana nobukhulu;

- kungcono, ukuba ukutya kuthathwa imihla ngemihla ngexesha elifanayo;

- ukutya akufanele kulahleke;

- ngexesha elifanayo, kufuneka usebenzise;

- kuyafana nokuthatha imithi yesifo sikashukela.

Amanyathelo anjalo aya kunceda ukugcina izinga lokushukela egazini kwinqanaba elifanayo, kwimida eqhelekileyo. Xa umntu ethatha ukutya, izinga leswekile egazini lakhe lihla. Ukuba isidlo esisodwa sidliwe kancane, kwaye ngexesha elinye-ngakumbi, kuya kuba nokunyuka kwezinga leswekile. Ukuguquka okunjalo kunobungozi ngaphezu kokungahambelani okuncinane kwinqanaba apho umzimba ungakwazi ukuzivumelanisa.

Xa ukhetha imikhiqizo landela le mithetho elandelayo:

- isahlulo sokutya sibe ngamaqendu senziwe ngokuhambelana nemilinganiselo efunekayo yansuku zonke yeekhalori kunye nezondlo (iivithamini, amaminerali);

- lungisa ukutya kwiimveliso eziqhelekileyo: imifuno, izithelo, inyama, ubisi;

- iimveliso zonyulwa ziphantsi kweoli, oku kunciphisa umngcipheko weengxaki zentliziyo phantse kabini;

Ukutya okunamanci kunye namnandi akukho phantsi kokuthintela ngokupheleleyo, kodwa kunqande kakhulu;

Imveliso yenyama ingapheka phantse ngaphandle kwemimiselo.

Ukutya okunokulinganisela kwenziwa ngokuqwalasela iimfuno zamanzi zansuku zonke. Bangahluke kubantu abaneendlela ezahlukeneyo zobomi, iintlobo ezahlukeneyo, iminyaka. Musa ukulibala ukuba udinga ukulawula ukubonakala kobunzima obukhulu. Ngoko ke, ukutya kukuvumela ithuba lokunciphisa umzimba. Isisindo esithinteleyo sandisa umthwalo entliziyweni, emithanjeni yegazi, kwinkqubo ye-musculoskeletal kunye nokwandisa umngcipheko weengxaki.

Ewonke, amaqela amathathu okutya aphuhlisiwe: 1200-1600, 1600-2000 kunye no-2000-2400 iikhalori. Akuninzi. Ngokubhekiselele kumgangatho wokutya wabantu abasebenza ngokufanelekileyo emisebenzini emodareyithini (umzekelo, abasebenzi baseofisi), izinga lokusetyenziswa kwamandla lingama-khilomitha angama-2,700 amadoda kunye nama-2,500 kwabafazi.

Iqela lokuqala (ukutya kwee-1200-1600 iikhalori) kufanelekile kubasetyhini bokukhula okuphantsi ababenomsebenzi wokwenyama kwimihla ngemihla kunye nabaphakamileyo abangenayo imithwalo.

Ukutya kwansuku zonke kuyahlula kwiingxenye ezilinganayo ezi-6, ezithathwa ngokukhawuleza. Ixesha lokulala aliqwalaselwe. Ukutya kuqulethwe nge-1-2 ngemveliso yemveliso yobisi, ii-1-2 zokuhambisa izitya zenyama, i-3 servings of vegetables. Iimveliso eziqulethwe ngamafutha zikhoyo zingekho kweziqendu ezi-3.

Iqela lesibini (ukutya kweekhalori ezili-1600-2000) lifanelekileyo kubafazi abakhulu abafuna ukunciphisa umzimba. Ukongezelela, kubantu abaphantsi okanye ukukhula okuqhelekileyo kunye nomsebenzi oqhelekileyo kunye nomntu ophakamileyo obude, abafuna ukunciphisa umzimba.

Ukutya kwansuku zonke kuyahlula kwiingxenye ezifanayo ezi-8, ezithathwa rhoqo ngezikhathi ezithile. Isikhathi sokulala asiqwalaselwe. Ukutya kubandakanya ama-1-3 asetyenziso lweemveliso zobisi, iimpahla ezi-1 zokutya zenyama, i-4 servings yemifuno okanye izithelo. Iimveliso eziqulethwe ngefayili zikhoyo zingekho kwezi-4 zeenkonzo.

Iqela lesithathu (ukutya kwama-calorie ka-2000 ukuya ku-2400) lufanelekile kwabesetyhini kunye namadoda okukhula okuphezulu kunye nomsebenzi osebenzayo.

Ukutya kwansuku zonke kuyahlula kwiingxenye ezili-11 ezilinganayo. Ukutya kuqukethe ii-servings 2 zeemveliso zobisi, ii-2 servings zenyama yokutya, ii-4 servings zemifuno kunye ne-3 servings of fruit. Amafutha akufanele abe ngaphezu kwama-5.

Ngokutya okunjalo, izabelo zichazwa njengeemali ezizodwa zokutya ezinenani elifunekayo le-caloric. Oku kuthetha ukuba ekudleni kweqela lesithathu, isahlulo esisodwa semveliso iqulethe i-2400: 11 = = 218 iikhalori. Umxholo weCalori womveliso uzimisele ngokuhambelana neetafile. Kwisitya esinye, iimveliso ezininzi zingabandakanywa: ubisi, imifuno, njl. Le ndlela yokwahlula kwiingxenye inceda ukufumana ukutya okunokulinganisela okuya kuhlala kugcinwe isantya egazini.

Kufuneka kukhunjulwe ukuba abanesifo sikashukela kufuneka bagweme ukusebenzisa "i-carbohydrates fast". Ziyichaphazela kakhulu inqanaba leswekile. I-carbohydrate enokukhawuleza ngokukhawuleza iyafumaneka kwiiskese, ushukela, ushokoleta. Ukutya okukhethekileyo, okuthengiswa kwiivenkile "kwiishefu ze-diabetes" aziqukethe ii-carbohydrate ezinjalo.

Kwi-diabetes mellitus, i-calorie intake ifanele ibe ngama-50-60% ngenxa ye-carbohydrate. "Khawuleza" i-carbohydrates ithatyathwa yi "i-slow" i-carbohydrates, eninzi eninzi isonka esivela kumgubo opheleleyo. Ekudleni ungongeza ishukela encinci yerhasi. Isityebi kwizinto ezimbiwa kwaye ziqukethe ii-carbohydrates, ezifakwe kancinci kunezo ezikhoyo kwieshukela ezimhlophe. Ngomhla, unako ukuvumela iipaspuni ezi-2 zeeshukela ezimdaka, apho, ukuba kunokwenzeka, zahlula ngokwahlukileyo kuzo zonke izidlo.

Isondlo sabashukela besifo sikashukela kufuneka sibe namavithamini aneleyo, ngakumbi amaqela B kunye noC.