Thayipha isifo sikashukela sohlobo 2: Ukudla okufanele Ukudle futhi Ukugweme

Isifo sikashukela sohlobo 2 sithinta izigidi zabantu emhlabeni jikelele. Indlela engcono kakhulu yokuqonda ukuthi unesifo sikashukela noma cha iwukudlula izimpawu zesifo sikashukela. Kulesi simo, abantu abayikhiqizi i-insulin eyanele noma bamelane ne-insulin ngoba uma umuntu enesifo sikashukela sohlobo 2, kuthinta indlela umzimba wakhe ocubungula ngayo ushukela wegazi (ushukela). Kungakho ukudla okulinganiselayo nokunempilo kungaba nomthelela omkhulu ekulawuleni isifo sikashukela soHlobo 2.

Ukukhetha izinhlobo ezifanele zokudla nokudla ngenani elifanele kungasiza ekwehliseni ushukela osegazini lakho noma okungenani kuligcine lizinzile. Kodwa-ke, kunokudideka okuningi ngisho nezinganekwane ezisabalele mayelana nokuthi yiziphi izinhlobo zokudla ezihamba phambili nokuthi yiziphi ezimbi kakhulu kubantu abanesifo sikashukela sohlobo 2. Izindaba ezinhle ukuthi akukho lutho oluvinjelwe ngokuphelele kubantu abanesifo sikashukela. Lokho abantu abakubheka njengohlobo olubi kakhulu lokudla kwabantu abanesifo sikashukela nakho kungadliwa ngezikhathi ezithile ngamanani amancane njengendlela yokwelapha eyenzeka kanye ngemva kwesikhashana. 

I-Diet ingakusiza Kanjani Ukulawula Isifo sikashukela sohlobo 2?

Ukudla okunempilo kudlala indima ebalulekile ekulawuleni isifo sikashukela sohlobo 2 ngokusiza ukulawula amazinga kashukela nesisindo. Ukugcizelela ukudla okunothe nge-fibre, amafutha aphansi angenampilo kanye noshukela owengeziwe, kanye nokulinganisela ukuthathwa kwama-carbohydrate kungaba nomthelela omuhle ekulawuleni ushukela wegazi.

Ukukhetha okusanhlamvu okuphelele, amaprotheni angenalutho, izithelo, imifino, namafutha anempilo kungasiza ekugcineni amazinga kashukela egazini azinzile. Ukwengeza, ukulawula izingxenye kanye nesikhathi sokudla nakho kunomthelela ekulawuleni isifo sikashukela ngempumelelo. Ukubonisana nochwepheshe wezokunakekelwa kwempilo noma isazi sokudla esibhalisiwe ukuze uthole izincomo eziqondene nawe zokudla kuyancomeka ukuze kulawulwe ngempumelelo isifo sikashukela.

• Lawula Ushukela Wegazi: Khetha ukudla okunenkomba ephansi ye-glycemic ukuze uvimbele ukukhuphuka okubukhali emazingeni kashukela egazini.
• Ukudla Okunomsoco: Gxila ekudleni okunomsoco okunama-carbohydrate ayinkimbinkimbi, amaprotheni amancane, namafutha anempilo ukuze kugcinwe amazinga kashukela egazini azinzile.
• Ukulawula Ingxenye: Buka osayizi bezingxenye ukuze ugweme ukudla ngokweqile futhi ulawule kangcono amazinga kashukela egazini.
• Nciphisa Ushukela kanye Ne-Refined Carbs: Yehlisa ukudla okushukela owengeziwe kanye nama-carbohydrate acolisisiwe ukuze uvimbele ukushintshashintsha kukashukela egazini.
• Isikhathi Sokudla Esivamile: Izikhathi zokudla ezingaguquki zingasiza ukulawula amazinga kashukela egazini futhi kuthuthukise ukuzwela kwe-insulin.
• Gada Ukudla Kwe-Carbohydrate: Ukuqapha ukuthathwa kwe-carbohydrate kungasiza ekulawuleni amazinga eglucose egazini usuku lonke.

Kuyini Ukudla Okuhle Kohlobo 2 Lwesifo Sikashukela?

Ukudla okuhle kokulawula isifo sikashukela sohlobo 2 ngokuvamile kuhlanganisa:

• Ama-carbohydrate: Khetha okusanhlamvu okuphelele njengerayisi elinsundu, i-quinoa, isinkwa sikakolweni, nama-oats, ahlinzeka ngefayibha futhi asize ukuzinzisa amazinga kashukela egazini.
• Izithelo Nemifino: Khetha izinhlobonhlobo zezithelo nemifino engenasitashi enothe ngamavithamini, amaminerali, nama-antioxidants kuyilapho iphansi ngamakhalori nama-carbohydrates.
• Amaprotheni Angenasici: Faka imithombo yamaprotheni engenasikhumba njengezinkukhu ezingenasikhumba, inhlanzi, i-tofu, imidumba, namantongomane ukuze usize ukugcina imisipha futhi ulawule ushukela wegazi.
• Amafutha Anempilo: Faka phakathi imithombo yamafutha anempilo afana nokwatapheya, amantongomane, imbewu, namafutha omnqumo, angasiza ekulawuleni amazinga kashukela egazini futhi athuthukise impilo yenhliziyo.
• Ukulawula Ingxenye: Ukuqapha osayizi bezingxenye kusiza ukulawula ukuthathwa kwekhalori nokulawula amazinga eglucose egazini.
• Nciphisa Ushukela Owengeziwe Nokudla Okugayiwe: Gwema iziphuzo ezinoshukela, ukudla okugayiwe kakhulu, kanye nokusetshenziswa ngokweqile kwamaswidi ukuze usize ukulawula ukukhuphuka kukashukela egazini.
• Ukudla Okunomsoco: Lwela ukudla okulinganiselayo okuhlanganisa ingxube yama-carbohydrate, amaprotheni, namafutha ukuze ugcine amazinga kashukela egazini engashintshi usuku lonke.
• Ukuqapha Okuvamile: Qhubeka uqaphe amazinga kashukela egazini futhi ulungise uhlobo lwakho lokudla nemithi ngendlela efanele ngaphansi kokuqondiswa kochwepheshe bezempilo.

Izinhlelo zokudla ezizimele kufanele zenziwe ngokuqondisa kwabahlinzeki bezempilo noma izazi zezokudla ezibhalisiwe ukuze kubhekwane nezidingo ezithile zokudla okunomsoco, kucatshangelwa izici ezifana nemithi, impilo iyonke, kanye nezintandokazi zomuntu.

Ukudla Okufanele Ukudle Phakathi Nesifo Sikashukela Sohlobo 2 

Isifo sikashukela sohlobo 2 esihle singabandakanya ukudla okunomsoco, okunefiber ephezulu, amavithamini nokudla okunothe ngamaminerali. Futhi, kufanele abe namafutha amancane futhi alinganisele ekudleni okune-monounsaturated & polyunsaturated. Ezinye izinketho ezinhle zokudla kwesifo sikashukela sohlobo 2 yilezi:

1. Okusanhlamvu okuphelele kanye nemifino enefayibha ephezulu njengobhatata kuyisinqumo esihle samacarbohydrate. Okunye okusanhlamvu okuhle kungaba irayisi elinsundu, ibhali, i-oats, njll. 
2. Imifino, ngokuvamile, kufanele idliwe kakhulu ekudleni kwesifo sikashukela. Banikeza inani elifanele le-fibre futhi bacebile ngamavithamini, amaminerali, ama-antioxidants, nezinye izakhi. Imifino enamahlamvu aluhlaza kufanele isetshenziswe njalo, njengesipinashi, uLethisi, u-anyanisi wasentwasahlobo, njll.
3. Amaprotheni Angenasikhumba: Faka imithombo efana nezinkukhu ezingenasikhumba, inhlanzi, i-tofu, okusanhlamvu, ubhontshisi, udali, nemikhiqizo yobisi enamafutha amancane ukuze usize ukuphatha ushukela osegazini kanye nokusekela impilo yonke.
4. Amafutha asekelwe ezitshalweni ayimithombo emihle yamafutha afana ne-canola, i-grapeseed, noma amafutha omnqumo. Ukotapheya amanye amafutha amahle asuselwa ezitshalweni okufanele afakwe ekudleni kwesifo sikashukela sohlobo 2.
5. Izithelo ezintsha ziwumthombo omuhle wamacarbohydrate, amavithamini, amaminerali, kanye nefayibha. Aqukethe ama-carbs amaningi kunemifino ngendlela yoshukela wemvelo futhi, ngakho-ke, kufanele adliwe ngokulinganisela.
6. Imifino Engenayo Isitashi: Njengemifino enamaqabunga, i-broccoli, ikholifulawa, izaqathe, i-bell pepper, notamatisi, njengoba ine-carbohydrates ephansi nama-kilojoule kodwa inothe ngemisoco ne-fiber.
7. Amafutha Anempilo: Ukudla okunamafutha amaningi anempilo afana nokwatapheya, amantongomane, imbewu, amafutha omnqumo, nezinhlanzi ezinamafutha (njenge-salmon noma i-mackerel) kunenzuzo empilweni yenhliziyo nokulawula amazinga kashukela egazini.
8. Ubisi olunamafutha aphansi: Khetha izinketho ezifana nobisi oluncibilikisiwe, iyogathi enamafutha aphansi, noshizi oncishisiwe wamafutha ukuze uhlangabezane nezidingo ze-calcium ngenkathi ulawula ikhalori namafutha adlayo.
9. Amantongomane Nembewu: Lezi ziyimithombo emihle yamafutha anempilo, amaprotheni, kanye ne-fiber. Ama-walnuts, ama-alimondi, imbewu ye-chia, ne-flaxseeds yizinqumo ezinenzuzo.

Ukudla Okufanele Kugwenywe Phakathi Nesifo Sikashukela Sohlobo 2 

Kungase kube nzima ukumelana nezinhlobo ezithile zokudla. Nokho, ukufaka ukudla okungalungile ohlelweni lwakho lokudla lwesifo sikashukela sohlobo 2 kungakhuphula amazinga kashukela egazini futhi kungaba yingozi ezigulini ezinesifo sikashukela. Okunye ukudla okufanele ukugweme ngesifo sikashukela sohlobo 2

Ama-carbohydrate Acutshunguliwe futhi Acolisisiwe njengokudla okwenziwa ngofulawa wenjongo yonke, okusanhlamvu okugayiwe, njll.

1. Imifino ekheniwe okungenzeka ibe nesodium eningi eyengeziwe
2. Gwema iziphuzo ezinoshukela ezifana namasoda ajwayelekile, amajusi anoshukela, iziphuzo ezinikeza amandla, kanye nama-sweeteners okwenziwa angakhuphula ngokushesha amazinga kashukela egazini.
3. Gwema ukudla inyama egayiwe njengobhekeni, isoseji, izinja ezishisayo, kanye nenyama edliwayo, njengoba ngokuvamile iqukethe amafutha angenampilo kanye nesodium eyengeziwe.
4. Izithelo Ezikheniwe noma Ezipakishiwe
5. Amaprotheni acutshungulwayo noma athosiwe futhi anamafutha amaningi, njengenyama ethosiwe enesikhumba, njll.
6. Ukudla okucebile ngamafutha e-Trans
7. Ukudla okupakishiwe njengama-chips, amabhisikidi, i-pasta ecolisisiwe, ushizi ogayiwe, njll. 
8. Ukuphuza utshwala ngokweqile kungaholela ekushintshashintsheni kwamazinga kashukela egazini futhi kungase kuphazamise imithi yesifo sikashukela.
9. Ukudla okunamafutha amaningi angenampilo, ikakhulukazi amafutha aguquguqukayo namafutha agcwele atholakala ekudleni okuthosiwe, inyama enamafutha asikiwe, kanye nokudla okulula okugayiwe, kungaba nomthelela ekumelaneni ne-insulin nempilo yenhliziyo.

Ukudla Okufanele Ukhawule

• Ukulawula ushukela wegazi nge-Glycemic Index (GI): Ukudla okune-GI ephezulu kwenyusa ushukela wegazi ngaphezu kokudla okune-GI ephansi. Lapho ukhetha izinketho eziphezulu ze-GI, gcina izingxenye ezincane futhi uzihlanganise namaprotheni noma amafutha anempilo ukuze ubambezele ukumuncwa kukashukela futhi ukwandise ukusutha. Izibonelo zokudla okune-GI ephezulu zifaka isinkwa esimhlophe, ilayisi, ipasta, amazambane, ushokoledi, nezibiliboco ezinoshukela.
• Amathiphu okudla ajwayelekile esifo sikashukela:
  • Ama-carbohydrate: Faka ama-carbs ekudleni kwakho, kodwa cabanga ukunciphisa ukudla kwe-carb noma ukumatanisa namaprotheni / amafutha.
  • Amafutha: Gwema ama-saturated nama-trans, atholakala ekudleni okuthosiwe nokugaywe, ngoba angenza kube kubi kakhulu ukumelana ne-insulin.
  • Ushukela: Nciphisa noma gwema ushukela ocolisisiwe kumaswidi, amakhekhe, namasoda. I-American Heart Association incoma ukuthi kungabi ngaphezu kwamathisipuni ayi-6 kashukela ongeziwe ngosuku kwabesifazane kanye nezipuni eziyi-9 zabesilisa.
  • Iziphuzo: Gwema iziphuzo ezinoshukela futhi unciphise ukudla okunosawoti omningi, njengoba kokubili kungaphazamisa ukulawula ushukela egazini.
  • Utshwala: Ukuphuza utshwala ngokusesilinganisweni ngokuvamile kuphephile kubantu abanesifo sikashukela, kodwa gwema iziphuzo ezixutshwe noshukela futhi khumbula ukusebenzisana okungenzeka nemithi.

Umthelela wokudla ku-Type 2 diabetes

• Ukudla okunomsoco kubalulekile ekulawuleni nasekuvimbeleni isifo sikashukela sohlobo 2.
• Ukudla ukudla okunomsoco kusiza ukulawula amazinga kashukela egazini futhi kuthuthukise ukuzwela kwe-insulin.
• Kubandakanya imifino engenasitashi, amaprotheni angenalutho, amafutha anempilo, nokudla okunefiber ephezulu kusiza ekusimamiseni amazinga kashukela egazini.
• Ukulawulwa kwesisindo kwenziwa lula ngokudla okunempilo, kunciphisa ubungozi bezinkinga ezihlobene nesifo sikashukela sohlobo 2.
• Iphethini yokudla enempilo ingathuthukisa ukulawulwa kwe-glycemic iyonke futhi ibe nomthelela empilweni engcono nasenhlalakahleni iyonke.

Nakuba abantu abaningi beqonda ukuthi iziphi izinhlobo zokudla okunempilo kubo, bangase badideke ngenani elifanele lokukudla. Ngakho-ke kuhlala kwelulekwa ukuthi iziguli ezinesifo sikashukela zithintane nochwepheshe bokudla okunomsoco ukuze bathole ukudla okunoshukela okufanele bakudle futhi bakugweme kanye nohlelo lokudla lwesifo sikashukela oluqondene nezidingo zabo. Ngokwelashwa kwesifo sikashukela sohlobo 2 i-Clinical Dietitian evela ku- izibhedlela ezingcono kakhulu zesifo sikashukela eNdiya izobheka umlando wakho wezokwelapha, i-BMI, izinto ezingezwani nomzimba, njll., futhi ikusize ulandele ukudla okunomsoco ukuze ulawule uhlobo lwakho lwesifo sikashukela sohlobo 2.