Isifo sikashukela sisifo esiyingozi esiyingozi kwiingxaki zayo. Ukongeza kwonyango lweziyobisi, isigulane sichazwe ukutya okukhethekileyo. Kuhlobo lwe-2 lweswekile, ukutya okusemgangathweni kwe-carbohydrate kuyadingeka, ngokusekelwe kumgaqo wokunciphisa umxholo wekhalori wexesha lemihla ngokuphelisa ukutya okucebileyo kwi-carbohydrates ebonakalayo kwimenyu.
I-Carbo Low Diet ngohlobo lwe-2 lwesifo sikashukela iMellitus - iMigaqo-siseko
Isiseko sesondlo se-carb nesifo sikashukela sinokutya kwamaprotheni, kunye noshukela , nangaliphi na uhlobo, lukhutshwa ngokupheleleyo. Amanqaku alo afanelekileyo, kodwa angabi ngaphezu kwama-25-30 amagremu ngosuku.
Ukutya ngokutya okunjalo akunakwenzeka. Ukutya kwansuku zonke kufuneka kwakhiwe ngendlela yokuba kwasekuseni kwakukho ikota yazo zonke iikhalori, kwisidlo sasekuseni sesibini-malunga ne-10%, kwisidlo sasemini-sesithathu, kwisidlo se-midnight kunye nesidlo - esinye sesithathu. Isixa sokutya ngexesha lomhla kufuneka sibe ubuncinane ezintlanu. Ngaphambi kokulala, unako ukusela iglasi le-kefir okanye i-tea engenasiphunga, udle i-apula encinane.
Cwangcisa imenyu yakho kwangaphambili-iveki kwangaphambili. Kungcono ukuyipenda kwincwadi ekhethekileyo, ukumakisha ubungakanani beziqephu kunye nenani leekhalori. Ngoko kuya kuba lula ukuhamba kwaye udle kakhulu.
Yonke imihla, njengenxalenye yesondlo esincinci ngesifo sikashukela, umntu kufuneka adle malunga ne-100 gram yeprotheni, iigrimu ezingama-70 zeenqatha, ngenxa yemifuno eninzi, inxalenye encinane ye-carbohydrates. Umxholo we-caloric opheleleyo wesidlo akufanele ube ngaphezu kwama-2300 kcal. Musa ukulibala ngamanzi-ubuncinane 1.5 ilitha ngosuku.
Ukutya okuvumelekileyo kunye nokutya okuncinci
Kule meko, izigulane ziboniswa kuphela ukutya kunye ne-index glycemic index, ezingenayo iswekile kunye ne-carbohydrates. Ukongeza, unokwenza ukutya kuphela ngokubilisa, ukupheka, ukupheka, kwi-boiler kabini. Eyosiweyo, ehlambulukileyo, imveliso yokubhema ayinqatshelwe.
Kunokuphakanyiswa izigulane ezine-type 2 zesifo sikashukela ezi zilandelayo: i-bread-bread-whole or bran, i-fat fat-fat, i-turkey, inkukhu, intlanzi exhambileyo, ubisi kunye nemveliso yobisi enomuncu kunye nenqwanqwa yeenkuni, i-inkukhu ebilisiwe kunye namaqanda anqamana , amakhowa, iifowuni, iilenti, iimbotyi, imifuno ( ngaphandle kwee-avocados), kungekhona iziqhamo ezinomsoco (ikakhulukazi ii-apula, i-citrus, kiwi), i-oyile yemifino, itiye kunye nekhofi ngaphandle kweshukela. Iiphunga zethamo zinganxila kuphela zihlanjululwe kakhulu. Ukusetyenziswa kwezidyo, ngaphandle kwelayisi, kunye ne-pasta kuvunyelwe kuphela kumanani amaninzi.