Uhlobo lweswekile 2 - ukucwangcisela isidlo

Xa unesifo seswekile sesi-2, ukuthatha ixesha ukucwangcisa ukutya kwakho kuhamba ixesha elide kulawulo lweswekile yegazi kunye nobunzima bakho.

Eyona nto kugxilwe kuyo kukugcina iswekile yegazi (iswekile) kwinqanaba lakho ekujolise kulo. Ukukunceda ukulawula iswekile yegazi, landela isicwangciso sokutya esi:

• Ukutya okuvela kuwo onke amaqela okutya
• Iikhalori ezimbalwa
• Malunga nomyinge ofanayo wekhabohayidrethi kwisidlo ngasinye kunye ne-snack
• Amafutha asempilweni

Kunye nokutya okunempilo, unokunceda ukugcina iswekile yegazi lakho kuluhlu ekujoliswe kulo ngokugcina ubunzima obunempilo. Abantu abanesifo seswekile sesi-2 bahlala betyebe kakhulu okanye batyebe kakhulu. Ukuphulukana neekhilogram ezili-10 (4.5 kilograms) kunokukunceda ukuba ulawule ngcono isifo seswekile. Ukutya ukutya okusempilweni kunye nokuhlala usebenza (umzekelo, imizuzu engama-60 yokuhamba okanye enye into oyenzayo ngemini) inokukunceda uhlangane kwaye ugcine injongo yakho yokunciphisa umzimba. Umsebenzi uvumela izihlunu zakho zisebenzise iswekile egazini ngaphandle kokufuna i-insulin yokuhambisa iswekile kwiiseli zemisipha.

INDLELA IICARBOHYDRATES EZIYIPHATHALELA NGAYO IGAZI LWEGAZI

IiCarbohydrate ekutyeni zinika umzimba wakho amandla. Kufuneka utye iikhabhohayidrethi ukugcina amandla akho. Kodwa ii-carbohydrate zikwanyusa iswekile esegazini liphezulu kwaye likhawuleze kunezinye iintlobo zokutya.

Ezona ntlobo ziphambili zeecarbohydrate zinesitatshi, iswekile kunye nefayibha. Funda ukuba kukuphi ukutya okuneecarbohydrate. Oku kuya kunceda ekucwangcisweni kwesidlo ukuze ukwazi ukugcina iswekile yegazi lakho kuluhlu lwakho ekujoliswe kulo. Ayizizo zonke iikhabhohayidrethi ezinokophulwa kwaye zifunxwe ngumzimba wakho. Ukutya okunama-carbohydrate anganyibilikiyo, okanye ifayibha, akunakufane kunyuse iswekile yegazi lakho kuluhlu lwakho lweenjongo. Oku kubandakanya ukutya okufana neembotyi kunye neenkozo ezipheleleyo.

UKUCWANGCISELWA ISIDLO NGABANTWANA ABANEHLOBO LESI-2 LESWELEKILE

Izicwangciso zokutya kufuneka ziqwalasele inani leekhalori abantwana ekufuneka bekhulile. Ngokubanzi, ukutya okuncinci okuncinci okuthathu kunye nokutya okuncinci kathathu ngemini kunokunceda ukuhlangabezana neemfuno zekhalori. Uninzi lwabantwana abanesifo seswekile sesi-2 batyebe kakhulu. Injongo kufuneka ikwazi ukufikelela kubunzima obusempilweni ngokutya ukutya okusempilweni kunye nokufumana imisebenzi emininzi (imizuzu eli-150 ngeveki).

Sebenza nesazi sendlela yokutya eyiliweyo ukuyila isicwangciso sokutya somntwana wakho. Ingcali yokutya ebhalisiweyo yingcali kukutya kunye nesondlo.

Ezi ngcebiso zilandelayo zinokunceda umntwana wakho ukuba aqhubeke nomkhondo:

• Akukho kutya kuthintelweyo. Ukwazi ukuba ukutya okwahlukileyo kuchaphazela njani iswekile yegazi lomntwana wakho kunceda wena kunye nomntwana wakho ugcine iswekile yegazi kwindawo ekujoliswe kuyo.
• Nceda umntwana wakho afunde ukuba kuninzi kangakanani ukutya okusempilweni. Oku kubizwa ngokuba kukulawulwa kwesahlulo.
• Ngaba usapho lwakho ngokuthe ngcembe lutshintsha ukusela isoda kunye nezinye iziselo ezineswekile, ezinje ngeziselo zezemidlalo kunye nejusi, ukuya kumanzi acocekileyo okanye kubisi olunamafutha asezantsi.

IZIDLO ZOKUCWANGCISA

Wonke umntu uneemfuno zomntu ngamnye. Sebenza nomboneleli wakho wezempilo, obhalise ukutya, okanye utitshala weswekile ukwenza isicwangciso sokutya esikusebenzelayo.

Xa uthenga, funda iilebheli zokutya ukuze ukhethe ukutya okungcono.

Indlela efanelekileyo yokuqinisekisa ukuba ufumana zonke izondlo ozifunayo ngexesha lokutya kukusebenzisa indlela yeplate. Esi sisikhokelo sokutya esibonakalayo esikunceda ukhethe ezona ndidi zilungileyo kunye namaxabiso afanelekileyo okutya. Ikhuthaza iinxalenye ezinkulu zemifuno engekho istatshi (isiqingatha sepleyiti) kunye neeprotein eziphakathi (ikota enye yepleyiti) kunye nesitashi (ikota enye yepleyiti).

Yitya iintlobo ezahlukileyo zokutya

Ukutya iintlobo ngeentlobo zokutya kukunceda uhlale usempilweni. Zama ukufaka ukutya kuwo onke amaqela okutya kwisidlo ngasinye.

I-VEGETABLES (2½ ukuya kwi-3 yeekomityi okanye i-450 ukuya kwi-550 iigrem ngosuku)

Khetha imifuno emitsha okanye efriziwe ngaphandle kweesosi, amafutha, okanye ityuwa. Imifuno engeyiyo yesitatshi ibandakanya imifuno eluhlaza eluhlaza kunye nobutyheli obunzulu, njengekhukhamba, isipinatshi, ibroccoli, iletisi yereoma, ikhaphetshu, ichard kunye nentsimbi yepepile. Imifuno enesitatshi ibandakanya umbona, ii-ertyisi eziluhlaza, iimbotyi ze-lima, iminqathe, ii-yam kunye ne-taro. Qaphela ukuba iitapile kufuneka zithathelwe isitatshi esicocekileyo, njengesonka esimhlophe okanye irayisi emhlophe, endaweni yemifuno.

Iziqhamo (1 (ukuya kwi-2 iikomityi okanye i-240 ukuya kwi-320 iigram ngosuku)

Khetha okutsha, okubandayo, okusemathinini (ngaphandle kweswekile okanye isiraphu), okanye iziqhamo ezomileyo ezingenaswekile. Zama ii-apile, iibhanana, amajikijolo, iitsheri, i-cocktail yeziqhamo, iidiliya, imelon, iiorenji, iipesika, amapere, ipapaya, ipayina, kunye neerasentyisi. Sela iijusi eziyi-100% yeziqhamo ngaphandle kweswiti okanye iisiraphu.

UKUQHUBA (ii-ounces ezi-3 ukuya kwezi-4 okanye i-85 ukuya kwi-115 grams ngosuku)

Zimbini iintlobo zeenkozo:

• Iinkozo ezipheleleyo azicwangciswanga kwaye zinayo yonke ingqolowa yeenkozo. Imizekelo ngumgubo wengqolowa ogcweleyo, i-oatmeal, umgubo opheleleyo we-amaranth, i-barley, ibrown nerayisi yasendle, i-buckwheat kunye ne-quinoa
• Iinkozo ezicociweyo zenziwe (zagutyulwa) ukususa i-bran kunye ne-germ. Imizekelo ngumgubo omhlophe, umgubo wengqolowa osusiweyo, isonka esimhlophe kunye nerayisi emhlophe.

Iinkozo zinesitatshi, uhlobo lweecarbohydrate. IiCarbohydrate ziphakamisa inqanaba leswekile yegazi. Ukutya okusempilweni, qiniseka ukuba isiqingatha seenkozo ozityayo suku ngalunye ziigrains ezipheleleyo. Iinkozo ziphela zinefayibha eninzi. Ifayibha ekutyeni igcina inqanaba leswekile esegazini lakho ukuba lingakhuphuki ngokukhawuleza.

IPROTINI YOKUTYA (ii-ounces ezi-5 ukuya kwezi-6½ okanye i-140 ukuya kwi-184 yeegramu ngosuku)

Ukutya kweeprotein kubandakanya inyama, iinkukhu, ukutya kwaselwandle, amaqanda, iimbotyi kunye nee-ertyisi, amandongomane, iimbewu, kunye nokutya okucutshungulwayo kwesoya. Yitya iintlanzi kunye neenkukhu rhoqo. Susa ulusu kwinkukhu nakwiturkey. Khetha ukusikeka kwenkomo yenkomo, inyama yenkomo, inyama yehagu, okanye umdlalo wasendle. Nciphisa onke amanqatha avela enyameni. Bhaka, roast, broil, grill, okanye ubilise endaweni yokuqhotsa. Xa uqhotsa iiproteni, sebenzisa iioyile ezisempilweni ezifana neoyile ye-olive.

I-DAIRY (Iikomityi ezi-3 okanye iigram ezingama-245 ngosuku)

Khetha iimveliso zobisi ezinamafutha asezantsi. Qaphela ukuba ubisi, iyogathi, kunye nokunye ukutya okomdaka kuneswekile yendalo, nokuba ayinayo iswekile eyongeziweyo. Thatha oku kuthathelwa ingqalelo xa ucwangcisa ukutya ukuze uhlale kwindawo ekujolise kuyo iswekile yegazi. Ezinye iimveliso zobisi ezingenamafutha zineswekile eninzi eyongeziweyo. Qiniseka ukuba uyifunda ileyibhile.

OILS / FATS (hayi ngaphezulu kweetispuni ezisi-7 okanye iimililitha ezingama-35 ngosuku)

Iioyile azithathwa njengeqela lokutya. Kodwa zinezondlo ezinceda umzimba wakho uhlale usempilweni. Iioyile zahlukile kumanqatha kuba iioyile zihlala zilulwelo kubushushu begumbi. Amafutha ahlala eqinile kubushushu begumbi.

Nciphisa ukutya ukutya okunamafutha, ngakumbi lawo anamafutha amaninzi, afana neehambhega, ukutya okuqhotsiweyo, ibhekoni kunye nebhotolo.

Endaweni yoko, khetha ukutya okuphezulu kumafutha e-polyunsaturated okanye e-monounsaturated. Ezi ziquka iintlanzi, amandongomane, kunye neoyile yemifuno.

Iioyile zinokunyusa iswekile yegazi lakho, kodwa hayi ngokukhawuleza njengesitatshi. Iioyile nazo ziphezulu kwiikhalori. Zama ukusebenzisa ngaphezulu komda ocetyiswayo wemihla ngemihla yeetispuni ezisi-7 (i-35 milliliters).

KUTHEKANI NGATYWALA NEENCWANE?

Ukuba ukhetha ukusela utywala, nciphisa isixa kunye nokutya. Jonga umboneleli wakho wezempilo malunga nokuba utywala bunokuyichaphazela njani iswekile esegazini lakho kwaye ufumane isixa esikhuselekileyo kuwe.

Iilekese zinamafutha neswekile eninzi. Gcina ubukhulu bezabelo ezincinci.

Nazi iingcebiso zokunceda ukunqanda ukutya iilekese ezininzi:

• Buza iipuni ezongezelelweyo kunye neefolokhwe uze wahlule idessert yakho nabanye.
• Yitya iilekese ezingenashukela.
• Njalo cela ubungakanani obuncinci bokukhonza okanye ubungakanani babantwana.

IQELA LAKHO LOKUKHATHALELA ISWEBILE LIKHO LIZA KUKUNCEDA

Ekuqaleni, ukucwangciswa kwesidlo kunokuba nzima. Kodwa iya kuba lula njengoko ulwazi lwakho lukhula malunga nokutya kunye nefuthe lazo kwiswekile yegazi lakho. Ukuba unengxaki ekucwangcisweni kwesidlo, thetha neqela lakho lokunyamekela isifo seswekile. Bakho ukuze bancede wena.

Uhlobo lwe-2 yeswekile yokutya; Ukutya-isifo seswekile-uhlobo 2

• Iicarbohydrate ezilula
• IiCarbohydrate ezintsonkothileyo
• Amafutha agcwalisiweyo
• Funda iilebheli zokutya
• myPlate

Umbutho weSwekile yaseMelika. 5. Ukuququzelela ukutshintsha kokuziphatha kunye nentlalontle ukuphucula iziphumo zempilo: ImiGangatho yoNyango lwezeMpilo kwiSwekile-2020. Unonophelo lweSwekile. 2020; 43 (iSuppl 1): S48-S65. IINKCUKACHA: 31862748 pubmed.ncbi.nlm.nih.gov/31862748/.

Umbutho weSwekile yaseMelika. 3. Ukuthintela okanye ukulibaziseka kohlobo lwe-2 yeswekile: Imigangatho yoKhathalelo lwezoNyango kwiSwekile-2020. Unonophelo lweSwekile. 2020; 43 (iSuppl 1): S32-S36. IINKCUKACHA: 31862746 pubmed.ncbi.nlm.nih.gov/31862746/.

Umbutho weSwekile yaseMelika kwiwebhusayithi. Iswekile yokutya hub. www.diabetesfoodhub.org. Kufunyenwe ngoMeyi 4, 2020.

Ukuguqula u-AB, uDennison M, uGardner CD, et al. Unyango lwesondlo kubantu abadala abanesifo seswekile okanye i-prediabetes: ingxelo yokuvumelana. Unonophelo lweSwekile. 2019; 42 (5): 731-754. IINKCUKACHA: 31000505 pubmed.ncbi.nlm.nih.gov/31000505/.

Iqhina MC, Ahmann AJ. Unyango lohlobo 2 lweswekile. Ku: UMelmed S, uAuchus RJ, uGoldfine AB, uKoenig RJ, uRosen CJ, ii-eds. Incwadi ebhaliweyo kaWilliam ye-Endocrinology. Umhla we-14. IPhiladelphia, PA: Elsevier; 2020: isahluko 35.