Into enokutyiwa sisifo seswekile
Umxholo
- Itheyibhile yokutya kubantu abaneswekile
- Ngaba unokuyitya ilekese kwiswekile?
- Yintoni oza kuyitya ukunciphisa isifo seswekile
Ukutya komntu onesifo seswekile kubaluleke kakhulu kumanqanaba eswekile yegazi ukuba alawulwe kwaye agcinwe rhoqo ukuthintela utshintsho olufana ne-hyperglycemia kunye ne-hypoglycemia. Ke ngoko, kubalulekile ukuba xa efunyaniswe enesifo seswekile, umntu lowo aye kugqirha wesondlo kuvavanyo olupheleleyo lwesondlo kunye nesicwangciso sesondlo esifanelekileyo kwiimfuno zabo.
Kwindlela yokutya yeswekile kubalulekile ukuba ubandakanye kwaye wandise inani lokutya okutyebileyo, njengoko kunceda ukulawula amanqanaba eswekile, abizwa ngokuba yi-glycemia, kunye nokutya ukutya okunesalathiso esisezantsi se-glycemic, oko kukuthi, ukutya okwandisa inani leswekile yangoku. Ukongeza, kubalulekile ukumisela ukusetyenziswa kokutya okunamafutha, kuba kukho umngcipheko wokuba umntu abe nesifo sentliziyo, ukongeza kwisifo seswekile.
Itheyibhile yokutya kubantu abaneswekile
Le theyibhile ilandelayo inceda abantu abanesifo seswekile ukuba bafumane ukuba yeyiphi ukutya evunyelweyo, engavumelekanga ekufuneka ithintelwe:
| Kuvunyelwe | Ngokumodareyitha | Kuphephe |
| Iimbotyi, iilentile, iinkukhu kunye nombona | Irayisi emdaka, isonka esimdaka ngebala, isizalanisi, umgubo we manioc, ipopcorn, ii-ertyisi, umgubo wengqolowa, iitapile, ithanga elibilisiweyo, i-cassava, i-yam kunye neetheniphu | Imhlophe, irayisi emhlophe, iitapile ezicujiweyo, amashwamshwam, ikofu, umgubo wengqolowa, iikeyiki, isonka saseFrance, isonka esimhlophe, iqebengwana, Waffle |
Iziqhamo ezinje ngama-apile, amapere, orenji, iipesika, iitangerines, iziqhamo ezibomvu kunye neebhanana eziluhlaza. Kuyacetyiswa ukuba zityiwe ngexolo. Imifuno enjenge lettuce, ibroccoli, zucchini, amakhowa, amatswele, iitumato, isipinatshi, icauliflower, ipepile, isitshalo seqanda kunye neminqathe. | I-Kiwi, i-melon, ipapaya, ipine cone, iidiliya kunye neerasentyisi. Beetroot | Iziqhamo ezinjengemihla, amakhiwane, ivatala, iziqhamo zesiraphu kunye nejeli eneswekile |
| Iinkozo ezipheleleyo ezifana nehabile, isonka esimdaka kunye nerhasi | Iipancake eziphekiweyo zilungiswe ekhaya | Ukutya okuziinkozo okuneswekile |
| Iinyama ezinamafutha asezantsi, njengenkukhu engenalusu kunye neturkey kunye nentlanzi | Inyama ebomvu | Iisoseji, ezinje ngesalami, bologna, ham kunye nesinqumelo |
| I-Stevia okanye i-stevia sweetener | Ezinye izinto eziswiti | Iswekile, ubusi, iswekile emdaka, ijam, isiraphu, ummoba |
| Ujongilanga, i-linseed, i-chia, imbewu ye thanga, iziqhamo ezomileyo ezinje ngamandongomane, iicashe, iiamangile, iihazelnuts, amandongomane | Ioyile yomnquma, ioyile yeflakisi (ngamanani amancinci) kunye neoyile yekhokhonathi | Ukutya okuthosiweyo, ezinye iioyile, imajarini, ibhotolo |
| Amanzi, iti engenaswekile, amanzi anencasa ngokwendalo | Ijusi yeziqhamo zendalo ezingenashukela | Iziselo ezinxilisayo, iijusi ezinamashishini kunye neziselo |
| Ubisi, iyogathi enamafutha asezantsi, itshizi emhlophe enamafutha asezantsi | - | Ubisi olupheleleyo kunye neeyogathi, itshizi etyheli, ubisi olujiyeneyo, ukhilimu omuncu kunye icwambu lesonka samasi |
Umgangatho ofanelekileyo kukuhlala usitya izabelo ezincinci zokutya rhoqo emva kweeyure ezi-3, usenza izidlo eziphambili ezi-3 kunye nama-2 ukuya kuma-3 amashwamshwam ngosuku (phakathi kwasekuseni, emva kwemini nasemva kokulala), ngokuhlonipha ishedyuli yokutya.
Iziqhamo ezivunyelwe kwisifo seswekile akufuneki zityiwe zodwa, kodwa kufuneka zikhatshwe nokunye ukutya kwaye, kungcono, ekupheleni kwesidlo esiphambili, njengesidlo sasemini okanye isidlo sangokuhlwa, zihlala ziziinxalenye ezincinci. Kubalulekile ukunika ukhetho ekusetyenzisweni kwesiqhamo sonke hayi kwijusi, kuba inani lefayibha lincinci.
Ngaba unokuyitya ilekese kwiswekile?
Awungekhe utye iilekese kwisifo seswekile, kuba zineswekile eninzi, ebangela ukuba inqanaba leswekile lenyuke kwaye isifo seswekile singalawuleki, okunyusa umngcipheko wezifo ezinxulumene neswekile, ezinje ngobumfama, iingxaki zentliziyo, iingxaki zezintso kunye nobunzima ekunyangeni , umzekelo. Jonga uluhlu olupheleleyo lokutya okuneswekile eninzi onokuthi uyiphephe.
Nangona kunjalo, ukuba utya kakuhle kwaye iswekile yegazi lakho ilawulwa, ngamanye amaxesha ungatya ezinye iilekese, ngokukhethekileyo esele zilungiselelwe ekhaya.
Yintoni oza kuyitya ukunciphisa isifo seswekile
Ukwehlisa iswekile yegazi kunye nokulawula isifo seswekile, kuyacetyiswa ukuba utye ukutya okunefayibha ngesidlo ngasinye, kwaye kuya kufuneka utye ubuncinci iigram ezingama-25 ukuya kuma-30 ngosuku. Ukongeza, ukhetho kufuneka lunikezwe kukutya okunesalathiso se-glycemic esezantsi naphakathi, elixabiso elibalulekileyo lokwazi ukuba ukutya okuninzi kutyebe kangakanani kwiicarbohydrate kwaye kwandisa inani leswekile egazini.
Ukulawula isifo seswekile kubalulekile, ukongeza kukutya okunezakha-mzimba, ukwenza imisebenzi yomzimba njengokuhamba okanye ukuziqhelanisa nohlobo oluthile lwemidlalo kangangemizuzu engama-30 ukuya kwengama-60 ngosuku, nanjengoko oku kunceda ukulawula amanqanaba eswekile yegazi, kuba umsipha usebenzisa iswekile ngexesha lokuzilolonga. Kuyacetyiswa ukuba ngaphambi kokwenza lo msebenzi, umntu enze i-snack encinci ukunqanda i-hypoglycemia. Jonga ukuba umntu onesifo seswekile makatya ntoni ngaphambi kokuba enze imithambo.
Ukongeza, kubalulekile ukulinganisa isixa seswekile esegazini yonke imihla kwaye usebenzise amayeza aboniswe ngugqirha, kunye nokucela ukukhokelwa yingcali yesondlo ukuze kwenziwe uvavanyo olwaneleyo. Bona kwividiyo engezantsi ukuba ukutya kweswekile kufanele ukuba kunjani:
Ukukhetha Kwethu
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