Ukudla Kwesifo Sikashukela: Ukudla Okufanele Kufakwe Nokugwenywe

Kwenzeka kanjani isifo sikashukela?

Isifo sikashukela siwumphumela wokugcwala kukashukela egazini ngenxa yokuntuleka/ukusetshenziswa kancane kwe-insulin emzimbeni. Lokhu kuvame ukuthi kubangelwa ukukhetha okungalungile kwendlela yokuphila, ikakhulukazi uma kuziwa ekudleni kwansuku zonke. Ukudla okuthile kuyimbangela yamazinga kashukela egazini, kanti okunye kuhlotshaniswa nezinye izingozi eziningi ezithikameza ukukhiqizwa kwe-insulin.

Ukubaluleka Kokudla Okunempilo Empilweni Engenayo Isifo Sikashukela

Ukwenza izinqumo ezifanele kungaba nomthelela omuhle emazingeni kashukela egazini. Ngaphezu kwalokho, ukudla kwansuku zonke kwesifo sikashukela kunendima eqondile enkombeni yesisindo somzimba womuntu okuyisici esibalulekile sesifo sikashukela, njengoba ukukhuluphala kuhlotshaniswa nokuthuthukiswa kwezinhlobo ezithile zesifo sikashukela. Ngakho-ke, ukugwema isifo sikashukela kuqala ngokunikela ngakho konke okusemandleni ukubaluleka kokudla okunomsoco nsuku zonke. Ngakho-ke, ungathintana nesazi sokudla okunempilo engcono kakhulu eBhubaneswar ukuze uthole iseluleko ngohlelo lokudla okunempilo.

Ukudla okufanele kubekwe phambili ekudleni kwansuku zonke

Amanye amaqembu okudla okumele uwafake ekudleni kwakho kwansuku zonke ukuvimbela isifo sikashukela yilawa,

• Imifino -Zona (ikakhulukazi eziluhlaza okotshani) ziwumthombo obalulekile wokudla okunomsoco futhi ziyadingeka njengengxenye yanoma yikuphi ukudla. Zingahlukaniswa kabanzi ngamaqembu ama-2 -
  • I-Non-Starchy: izaqathe, i-broccoli, utamatisi
  • Isitashi: uphizi oluhlaza, ummbila, amazambane
• Izithelo - Ukushintshwa okumnandi kokudla okunoshukela omningi ocutshunguliwe, kusebenza njengokudla okunempilo okunothe ngamavithamini abalulekile angajatshulelwa noma nini phakathi nosuku. Ezinye ezinhle zihlanganisa ama-apula, ubhanana, amawolintshi, amajikijolo, amagilebhisi, njalonjalo.
• Okusanhlamvu okuphelele - Ezinye izinhlamvu ezinhle eziphelele ongazifaka phakathi kwakho umsoco zihlanganisa isinkwa esinsundu, i-pasta, ukolweni, irayisi, i-oats, ibhali, nequinoa.
• Amaprotheni - Leli qembu lokudla lijabulela idumela elihle lokwakhiwa kwemisipha nokulinganisa isisindo kanye nazo zonke izizathu ezifanele. Imithombo evelele yamaprotheni ihlanganisa amaqanda, inkukhu, inyama engenamafutha, inhlanzi, amantongomane namakinati, uphizi, nama-paneer.
• Amafutha anempilo - Amafutha mahle uma engasuthi futhi ephuma emithonjeni ehlanzekile, eminye yayo ehlanganisa: ukwatapheya, amafutha omnqumo, nezinhlanzi ezinjenge-salmon, tuna, ne-mackerel.

Ukudla okufanele sikugweme/kukhawulelwe

Amanye amaqembu okudla awayilungele indlela yokuphila engenaso isifo sikashukela. Ezinye zazo zihlanganisa,

• Ukudla okuthosiwe
• Ukudla okunamafutha agcwele kanye nama-trans
• Ukudla okunosawoti omningi/i-sodium
• Iziphuzo ezinamakhemikhali
• Amaswidi anoshukela, ukudla okubhakiwe, uswidi
• Utshwala

Imikhuba emihle ehambisana nokudla okunempilo

A ukudla okunempilo okunomsoco kunganezelwa ngokukhetha indlela yokuphila ehlakaniphile ukuze wenze okuningi enhlalakahleni yakho. Eminye imikhuba yokudla enempilo okufanele uyigxilise ihlanganisa,

• Ukulala ngokwanele njalo ebusuku
• Ukuvivinya umzimba njalo
• Imisebenzi yezempilo yengqondo efana ne-yoga nokuzindla