Ukutya ukutya okunesifo seswekile

Isifo seswekile somzimba siswekile ephezulu yegazi (iswekile) eqala ngexesha lokukhulelwa. Ukutya ukutya okunesondlo, okunempilo kunokukunceda ulawule isifo seswekile. Iingcebiso malunga nokutya okulandelayo ngabafazi abanesifo seswekile sokungathathi insulin.

Ukutya okunezakha-mzimba, kufuneka utye iintlobo ezahlukeneyo zokutya okusempilweni.Ukufunda iilebheli zokutya kunokukunceda wenze ukhetho olusempilweni xa uthenga.

Ukuba utya imifuno kuphela okanye utya ngendlela ekhethekileyo, thetha nomboneleli wakho wezempilo ukuze uqiniseke ukuba ufumana ukutya okusempilweni.

Ngokubanzi, kuya kufuneka utye:

• Uninzi lweziqhamo kunye nemifuno
• Amanani aphakathi eeprotein ezincinci kunye namafutha asempilweni
• Inani eliphakathi leenkozo, ezinje ngesonka, isiriyeli, ipasta, kunye nerayisi, kunye nemifuno enesitatshi, efana nombona kunye nee-ertyisi
• Ukutya okumbalwa kuneswekile eninzi, njengeziselo ezinxilisayo, iijusi yeziqhamo, kunye neediki

Kuya kufuneka utye ukutya okuncinci okuncinci ukuya kokuphakathi kunye nokutya okulula okanye nangaphezulu ngosuku. Musa ukutsiba izidlo kunye namashwamshwam. Gcina inani kunye neendidi zokutya (iikhabhohayidrethi, amafutha, kunye neeproteni) ngokulinganayo imihla ngemihla. Oku kunokukunceda ugcine iswekile yegazi lakho izinzile.

IIKHABHOLEYI

• Ngaphantsi kwesiqingatha seekhalori ozityayo kufuneka zivele kwiicarbohydrate.
• Uninzi lweecarbohydrate zifumaneka kukutya okunesitatshi okanye okuneswekile. Babandakanya isonka, irayisi, ipasta, ukutya okuziinkozo, iitapile, ii-ertyisi, umbona, iziqhamo, incindi yeziqhamo, ubisi, iyogathi, iicookies, iilekese, isoda kunye nezinye iilekese.
• Ifayibha ephezulu, ukutya okuziinkozo okunee-carbohydrate lukhetho olusempilweni. Ezi ntlobo zeecarbohydrate zibizwa ngokuba ziicarbohydrate ezintsonkothileyo.
• Zama ukunqanda ukutya ii-carbohydrate ezilula, ezinje ngeetapile, iifry-fries, irayisi emhlophe, iilekese, isoda kunye nezinye iilekese. Kungenxa yokuba zibangela ukuba iswekile esegazini lakho inyuke ngokukhawuleza emva kokuba utye ukutya okunjalo.
  
• Imifuno ilungele impilo yakho kunye neswekile esegazini. Yonwabela uninzi lwazo.
• IiCarbohydrate ekutyeni zilinganiswa ngokweegram. Unokufunda ukubala inani leecarbohydrate kukutya okutyayo.

IINKONZO, IIMBHONQA KUNYE NEEMFUYO EZITSHA

Yitya ii-servings ezi-6 nangaphezulu ngosuku. Umsebenzi omnye ulingana:

• 1 isonka sesonka
• I-ounce enye (i-28 grams) ilungele ukutya-ukutya okuziinkozo
• I-1/2 indebe (i-105 gram) irayisi ephekiweyo okanye ipasta
• 1 I-muffin yesiNgesi

Khetha ukutya okulayishwe ngeevithamini, iiminerali, ifayibha, kunye nee-carbohydrate ezisempilweni. Ziquka:

• Isonka esenziwe ngengqolowa kunye nabaqhekezi
• Iinkozo ezipheleleyo
• Iinkozo ezipheleleyo, ezifana nerhasi okanye ihabile
• Iimbotyi
• Umdaka okanye irayisi yasendle
• Ipasta yengqolowa iphela
• Imifuno enesitatshi, efana nombona kunye nee-ertyisi

Sebenzisa ingqolowa epheleleyo okanye enye ingqolowa epheleleyo xa upheka naxa ubhaka. Yitya izonka ezinamafutha asezantsi, ezinje ngetortilla, iimuffins zesiNgesi, kunye nesonka sepita.

UTSHINTSHO

Yitya i-servings ezi-3 ukuya kwezi-5 ngosuku. Umsebenzi omnye ulingana:

• 1 indebe (340 gram) amagqabi aluhlaza, imifuno eluhlaza
• 1 indebe (340 gram) ephekiweyo okanye ecoliweyo yemifuno eluhlaza
• Indebe ye-3/4 (255 gram) ijusi yemifuno
• I-1/2 indebe (i-170 gram) yemifuno ecoliweyo, ephekiweyo okanye eluhlaza

Ukukhetha imifuno enempilo kubandakanya:

• Imifuno emitsha okanye efriziwe ngaphandle kweesosi, amafutha, okanye ityuwa
• Imifuno eluhlaza eluhlaza kunye nobumnyama obunzulu, njengesipinatshi, i-broccoli, i-lettuce yamaRoma, izaqathe kunye nepelepele

IZIQHAMO

Yitya ii-servings ezi-2 ukuya kwezi-4 ngosuku. Umsebenzi omnye ulingana:

• 1 isiqhamo esipheleleyo (njengebhanana, i-apula, okanye i-orange)
• I-1/2 indebe (i-170 gram) ecoliweyo, efriziwe, ephekiweyo, okanye iziqhamo ezinamathanga
• Indebe ye-3/4 (i-180 milliliters) ijusi yeziqhamo

Iziqhamo ezikhethiweyo zeziqhamo zibandakanya:

• Iziqhamo zonke kuneejusi. Banobumba obungaphezulu.
• Iziqhamo zeCitrus, ezinje ngeorenji, iidiliya, kunye neetangerines.
• Ijusi yeziqhamo ngaphandle kweswekile eyongeziweyo.
• Iziqhamo ezitsha kunye neencindi. Zinesondlo ngakumbi kuneentlobo ezikhenkcezisiweyo okanye ezinqatyisiweyo.

Ubisi nobusuku

Yitya ii-servings ezi-4 zeemveliso zobisi ezinamafutha asezantsi okanye ezingenafat ngosuku. Umsebenzi omnye ulingana:

• 1 indebe (240 milliliters) ubisi okanye iyogathi
• 1 1/2 oz (42 gram) itshizi yendalo
• I-2 oz (56 gram) itshizi eyenziweyo

Ukukhetha ubisi olusempilweni kubandakanya:

• Ubisi olunamafutha asezantsi okanye olungenamafutha okanye iyogathi. Gwema iyogathi eneswekile okanye iiswiti ezingezizo.
• Iimveliso zobisi zingumthombo omkhulu weprotein, calcium, kunye ne-phosphorus.

IPROTINI (inyama, intlanzi, iimbotyi ezomileyo, amaqanda kunye neenkukhu)

Yitya i-servings ezi-2 ukuya kwezi-3 ngosuku. Umsebenzi omnye ulingana:

• 2 ukuya ku-3 oz (55 ukuya kuma-84 amagremu) inyama ephekiweyo, inkukhu, okanye intlanzi
• I-1/2 indebe (i-170 gram) yeembotyi eziphekiweyo
• Iqanda eli-1
• Iipunipoyi ezi-2 (30 gram) ibhotolo yamandongomane

Ukukhetha iiprotein ezisempilweni kubandakanya:

• Iintlanzi kunye neenkukhu. Susa ulusu kwinkukhu nakwiturkey.
• Ukucheba inyama yenkomo, inyama yenkomo, inyama yehagu okanye umdlalo wasendle.
• Nciphisa onke amanqatha avela enyameni. Bhaka, roast, broil, grill, okanye ubilise endaweni yokuqhotsa. Ukutya okuvela kweli qela yimithombo yeVithamini B, iiprotein, i-iron kunye ne-zinc.

IIMBAMU

• Iilekese zinamafutha neswekile eninzi, ngoko ke nciphisa amaxesha ozitya. Gcina ubukhulu bezabelo ezincinci.
• Nokuba iilekese ezingenaswekile zisenokungabi lolona khetho lufanelekileyo. Kungenxa yokuba zisenokungabi nazo ii-carbohydrate okanye iikhalori.
• Buza iipuni ezongezelelweyo okanye iifolokhwe uze wahlule idessert yakho nabanye.

AMAFUTHA

Ngokubanzi, kuya kufuneka unciphise ukutya kwakho okunamafutha.

• Yiya lula kwibhotolo, imajarini, ukunxiba isaladi, ukupheka ioyile kunye needyuli.
• Gwema amafutha aphezulu kumanqatha azalisiweyo njenge hamburger, itshizi, ibhekoni kunye nebhotolo.
• Musa ukusika amafutha kunye neoyile ekutyeni kwakho ngokupheleleyo. Banikezela amandla okukhula kwaye kubalulekile ekukhuleni kwengqondo yomntwana.
• Khetha ioyile esempilweni, njengeoyile ye-canola, i-oyile ye-olive, ioyile yamandongomane, kunye neoyile yesafulawa. Faka amandongomane, iiavokhado kunye neminquma.

OLUNYE UTSHINTSHO LOBOMI

Umboneleli wakho unokuphakamisa isicwangciso sokuzilolonga esikhuselekileyo. Ukuhamba kuhlala kuyeyona ndlela ilula yokwenza umthambo, kodwa ukuqubha okanye ezinye iindlela zokuzilolonga ezinempembelelo ezisezantsi zinokusebenza ngokufanayo. Ukuzilolonga kunokukunceda ugcine iswekile esegazini lakho ilawulwa.

IQELA LAKHO LOKUKHATHALELA EZEMPILO LIYA KUKUNCEDA

Ekuqaleni, ukucwangciswa kwesidlo kunokuba nzima. Kodwa kuya kuba lula njengoko ufumana ulwazi ngakumbi malunga nokutya kunye nefuthe lazo kwiswekile yegazi lakho. Ukuba unengxaki ngokucwangcisa ukutya, thetha neqela lakho lokhathalelo lwempilo. Bakho ukuze bancede wena.

Ukutya ukutya okunesifo seswekile

Ikholeji yaseMelika ye-Obstetrics kunye neGynecology; IKomiti yeeNkqubo yokuziQhelanisa neeBhulethini. Ziqhelanise neBulletin yeNombolo 137: Isifo seswekile sesifo seswekile. IGynecol ebambekayo. Ngo-2013; 122 (2 iPt 1): 406-416. IINKCUKACHA: 23969827 www.ncbi.nlm.nih.gov/pubmed/23969827.

Umbutho weSwekile yaseMelika. 14.Ulawulo lwesifo seswekile xa ukhulelwe: imigangatho yokhathalelo lonyango kwisifo seswekile-2019. Unonophelo lweSwekile. 2019; 42 (iSuppl 1): S165-S172. IINKCUKACHA: 30559240 www.ncbi.nlm.nih.gov/pubmed/30559240.

I-Landon MB, iNkulumbuso yeCatalalano, uGabbe SG. Isifo seswekile sinzima ukukhulelwa. Ku: Gabbe SG, Niebyl JR, Simpson JL, et al, ii-eds. I-Obstetrics: Ukukhulelwa okuqhelekileyo kunye neengxaki. Umhla wesi-7. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 40.

IMetzger BE. Isifo seswekile kunye nokukhulelwa. Ku: Jameson JL, De Groot LJ, de Kretser DM, et al, ii-eds. Endocrinology: Abantu abadala kunye nabantwana. Umhla wesi-7. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 45.