Ungasiphatha kanjani isifo sikashukela sohlobo 2 ngokudla?

Abantu abaningi bangase babe nelukuluku lokwazi ukuthi bangasiphatha kanjani isifo sikashukela sohlobo 2 ngaphandle kwemithi. Ucwaningo lubika ukuthi indlela yokuphila enempilo nezinqubo zokudla zingazuzisa abantu abanesifo sikashukela sohlobo 2 noma zenze ize ukubhebhetheka kwalesi simo sezokwelapha. 

Le mikhuba yokudla elandelayo izokusiza ukuthi ulawule ushukela wakho wegazi, ufinyelele futhi ugcine isisindo esinempilo, futhi wehlise amathuba okuba nezinkinga zesifo sikashukela ngaphandle kwemingcele, kungakhathaliseki ukuthi unesifo sikashukela sangaphambi kwesikhathi noma sohlobo 2.

Ukudla okufanele udle ngesifo sikashukela sohlobo 2

Ukuze uvumelane nezidingo zakho zokudla okunomsoco, ungase unamathele ezinhlobonhlobo zezitayela zokudla kanye nokudla. Ukudla ukudla okujwayelekile kathathu ngosuku kuyisisekelo sokudla kwesifo sikashukela. Ngokwenza lokhu, uyakwazi ukusebenzisa i-insulin ekhiqizwa umzimba wakho noma oyithola emithini ngempumelelo. 

Uma unesifo sikashukela sohlobo 2, khetha a ukudla okuphezulu ekudleni okunomsoco ukusiza umzimba wakho uthole ifayibha, amavithamini, namaminerali owadingayo. Ukudla ukudla okunothe kakhulu nge-fiber kusiza ukuthuthukisa ukulawula ushukela futhi kukuvumela ukuthi uhlale ugcwele isikhathi eside.

Okulandelayo ezinye izibonelo zokudla okunempilo okudingeka ngempela ukudle:

• Izithelo (ama-apula, amawolintshi, amakhabe, amapheya, amajikijolo, amapentshisi)
• Imifino (ikholifulawa, isipinashi, ukhukhamba, i-broccoli)
• Okusanhlamvu Okuphelele (Oats, Quinoa, Irayisi Elinsundu)
• Amantongomane (ama-Walnut, ama-Pistachios, ama-alimondi, ama-Cashews)
• Iziphuzo (Ijusi yemifino, Amanzi, Ikhofi Elimnyama, Itiye Elingenashukela)
• Amafutha Anempilo (amafutha omnqumo, amafutha eCanola, amafutha eSesame)

Ukudla okunomsoco, ukulawula izingxenye, nokuqapha njalo amazinga kashukela egazini kuyisihluthulelo sokulawula isifo sikashukela sohlobo 2. Xhumana nochwepheshe bezokunakekelwa kwempilo noma i-dietitian ukuze udale uhlelo lokudla komuntu siqu.

Ukudla okufanele ukugweme uma unesifo sikashukela sohlobo 2

Uma unesifo sikashukela sohlobo 2, azikho izinto eziningi okufanele uzigweme ngokuphelele. Ukulawula ukudla okudlayo okucebile ngamafutha agcwele, amafutha e-trans, noshukela owengeziwe kungakhuthaza ukuphathwa okuthuthukisiwe koshukela wegazi futhi kunciphise izinkinga zempilo ezihlobene nesifo sikashukela. 

Kukhona ukudla okuthile okuphakeme ngamavithamini namaminerali kanye nezinketho ezinomsoco kakhulu kunezinye. Futhi banamazinga aphansi e-cholesterol, ushukela, namafutha. 

Okulandelayo kukhona okunye ukudla okufanele ukugweme uma unesifo sikashukela sohlobo 2:

• Inyama enamafutha amaningi (yenkomo, iWundlu, isikhumba senkukhu, inyama emnyama, inkukhu)
• Ukudla okugayiwe (ama-chips, inyama egayiwe, i-popcorn ye-Microwave, ukudla okulula)
• Amaswidi (Amaswidi, Amakhukhi, u-ayisikhilimu, Uphudingi)
• Ubisi olunamafutha agcwele (Ubisi Oluphelele, Ibhotela, Ushizi, Ukhilimu)

Ukubala Ama-carbohydrate - Indlela Ephumelelayo Yokulawula Isifo Sikashukela

Enye indlela ongayisebenzisa ukuphatha isifo sikashukela ngokudla kanye nokusiza ukulawula amazinga kashukela egazini ukubala ama-Carbs. Ungase uthole ukuthi mangaki amagremu ama-carbohydrate okufanele uwadle usuku ngalunye ukuze ugcine amazinga kashukela egazini enempilo ngenkathi uthola imijovo ye-insulin futhi ulandela umkhondo ngokucophelela.

Kunezincwadi ezimbalwa namathuluzi aku-inthanethi atholakalayo ukukusiza ukuthi uthole ukuthi mangaki amagremu ama-carbs ekudleni okuvamile. Uma kungenjalo, kunganconywa ukuthi uthintane nesazi sezokudla ukuze uqonde futhi uthole ishadi lokudla kwakho.

Ama-carbohydrate akhona ekudleni okuningi, okuhlanganisa:

• Ukolweni, irayisi, nokunye ukudla okusekelwe okusanhlamvu
• Amazambane kanye neminye imifino enesitashi
• Ubhontshisi omisiwe, udali, nezinye izidumba
• Isithelo, Ijusi Yezithelo, Iyogathi

Isiphetho

Uma unesifo sikashukela, izibhedlela ze-CARE ziyi-a Isibhedlela sesifo sikashukela eHyderabad futhi kubalulekile ukuthi usebenzisane nodokotela wakho kanye nesazi sokudla ukuze wenze uhlelo lokudla olukusebenzelayo. Bangakusiza ekwakheni isu lokuhlela ukudla lesikhathi eside elihlangabezana nezidingo zakho zezempilo nendlela yokuphila. 

Kungakhathaliseki ukuthi ukhetha ukudla noma iphethini yokudla, kuhle ukuthi udle okubanzi.