Yokudla uhlobo seswekile 2

Ngelishwa, ekudleni kuyimfuneko ukubona abantu abafuna ukuzisa imithamo zabo abathandwayo nje kuphela, kodwa nabo abaphethwe zizifo ezithile, kuquka, umzekelo, kunye nohlobo 2 seswekile. Kulo mzekelo, itye ikhuthaza ukwehla kobunzima, kwakunye inxalenye enkulu yonyango sifo. Le yokudla type 2 diabetes uneempawu zawo, kodwa musa ukucinga ukuba menu ngosuku ngexesha elifanayo ayinakuba okunencasa, okwahlukeneyo kwaye nokuba mnandi kancinane.

Ngokufutshane, i yokudla uhlobo 2 seswekile kufuneka zisekelwe ekusetyenzisweni zemifuno (malunga 800-900 grams ngemini) kunye neziqhamo (malunga 300-400 g). Ukuhlanganisa kubo kunye ubisi oluninzi enegwele (0.5 L), intlanzi kunye nenyama (300 g), umngundo (150 g). Unakho ukuthenga kancinci carbohydrate, umzekelo, 100 grams yesonka 200 grams papa / iitapile ngosuku kunye neelekese luncedo. Konke oku ukuze ukubuyisela iiseli zomzimba insulin uvakalelo kunye nesakhono zivalele iswekile. Le yokudla Uhlobo seswekile 2 zidityaniswe nentshukumo efanelekileyo kunokukunceda uphephe unyango ngamachiza kwaye unike nethuba lokuphila ubomi ngokupheleleyo.

Okokuqala makhe ucacise ukuba akunakwenzeka ukuba seswekile ukuba adle:

- iswekile, ubusi kunye sweeteners ngumntu;

- Candy (kwityala kakhulu, kusenokwenzeka ukuba ukutya inxalenye encinane itshokolethi emnyama);

- iimveliso, nto leyo ubunjwe fructose, iswekile, etc;.

- ukutya okuziinkozo (cereal, isonka, nemiqhathane, muffins, cookies kunye nabanye.);

- imifuno enesiqulatho eliphezulu wesitatshi kunye carbohydrate (neetapile, iimbotyi, iertyisi, beetroot, iminqathe);

- iziqhamo sweet (iidiliya, amaqunube, iibhanana);

- fast food;

- cottage itshizi, ukuba anciphise ukusetyenziswa ubisi, itshizi, iyogurt yonke;

- endebeni incindi yeziqhamo;

-The imveliso equlathe amafutha ifumile (ibhotolo, inyama okunamafutha, nenqatha, ubisi amafutha wonke);

- utywala.

Yintoni I nozidla seswekile sinwenwa uhlobo 2:

- iimveliso ezinomthamo aphezulu kwimicu yemifuno: iziqhamo (apile, yeepesika, grapefruit, njalo-njalo), ekrwada, iinkozo erhabaxa, amandongomane, imifuno;

- yenkomo, ndibutyabeke ngomswane, inyama yenkukhu;

- iintlanzi nentlanzi;

- esezantsi-fat ubisi, iyogurt, samasi;

- egg protein.

Le yokudla type 2 diabetes kubalulekile, kodwa kufuneka kancinci edluliselwe kuyo. Ukuze wenze oku kulula ukunika imithetho embalwa elula:

1) Zama ukufumana ikhaya akazange iimveliso yokuxhokonxa ezifana neelekese, cake, cookies, izonkana eziyolisa intliziyo. Masithi phezu kwetafile, efrijini kukho izitya okuqaqambileyo okanye zitsha iziqhamo kakuhle zakhutshwa kwaye zibekwe, namaqunube, imifuno kunye imifuno.

2) Funda 'ngentlawulelo "njani ngokwabo evela ekutyeni ekudleni. Umzekelo, ngokwenene ayefuna amnandi. Ngokupheleleyo aphelise imini enye into yakho ukudla equlathe iikhabhohayidrethi, ngokubuyisela kukhuselekile ngokwabo imifuno (ezahlukeneyo iindidi zekhaphetshu, amatswele, kwaneekomkomere, iitumato kunye nabanye abaninzi). Ndaza ngokuhlwa nibe kakuhle kukwazi ikeyiki encinane okanye wakho iilekese itshokolethi oyithandayo.

3) Musa ukulibala ukuba ayahlule kwipleyiti ibe ngamaqela amabini, elinye ebulewe imifuno, awanyakazela ngayo isidlo luqala, yaye inxalenye yesibini yohlulwe protein amabini alinganayo (inyama, intlanzi, umzekelo) kunye carbohydrate okunesitatshi (ipasta, irayisi, iitapile, isonka sengqolowa yonke ).

4) Gcina iinxalenye nganye imveliso okunesitatshi.

5) Ulwelo - esulungekileyo plain amanzi, ikofu, iti, iziselo iziqhamo, iimveliso zobisi kunye namanzi izimbiwa - ekukhethwa ugxothwa isidlo, kunokuba ngoko nangoko emva kwayo.

6) Funda ukutya rhoqo (amaxesha 5-6 ngemini), kodwa ngokuthe ngcembe, ngexesha elifanayo. Dining kufuneka iiyure hayi ngaphantsi kwe 1.5-2 phambi lokulala.

7) Lungiselela imveliso-eyaziwa elide ngendlela entsha, esebenzisa kuphela oko unako. Umzekelo, ukuba ulungiselelo inyama okuthambile endaweni yesonka oluhambelana kakuhle kukubola oat, blanched kunye emhlabeni ishiya blender zekhaphetshu, amagqabi. Kwaye ukuze ubunzima rhoqo dish side, unako ukuthenga wena okanye ukulungiselela ihlobo Frozen imifuno ezahlukeneyo, ezo kucinywa kwi abandayo imizuzu engama-20.

Ukutya akakwazi phantsi kakhulu uhlobo seswekile 2 ukuba ulandela imigaqo elula, leyo iza kucacisa elizayo. Ngena kwi ezityiwa konke oko akuvumelekanga kwesi sifo, kwaye umfuniselo kwimpilo yakho!