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Ikhaya Ezempilo Isifo sikashukela Isifo sikashukela oi-Amritha K By U-Amritha K. ngoNovemba 21, 2019| Kubuyekezwe ngu Karthika Thirugnanam

Njalo ngonyaka, inyanga kaNovemba ibhekwa njengeNyanga Yokuqwashisa Ngesifo Sikashukela - ebungazwa emhlabeni jikelele ukuqwashisa ngazo zombili izinhlobo zesifo sikashukela sohlobo 1 kanye nohlobo 2. Futhi, umhla ka-14 kuLwezi kubhekwa njengeSuku Lomhlaba Wonke Lesifo Sikashukela okuwusuku lokuzalwa kukaSir Frederick Banting, owathola i-insulin ngokuhlanganyela noCharles Best ngo-1922.

Usuku lwaqalwa ngonyaka we-1991 yi-IDF kanye ne-World Health Organisation njengempendulo ekukhathazekeni okukhulayo mayelana nokwanda kwezempilo okubangelwa yisifo sikashukela. Indikimba yoSuku Lomhlaba Wesifo Sikashukela kanye nenyanga yokuqwashisa ngesifo sikashukela ka-2019 ithi 'Umndeni Nesifo Sikashukela'.

Inyanga Yokuqwashisa Ngesifo Sikashukela 2019 nayo ihlose ukugxila ekuxhumaneni phakathi kwesifo sikashukela nesifo senhliziyo. Isifo sikashukela noma isifo sikashukela yisimo esingelapheki esenzeka lapho amanyikwe engakhiqizi noma iyiphi insulini eyanele. Yize lungekho ikhambi laphakade lesifo sikashukela, lingagcinwa libhekwe ngenhlanganisela yempilo enempilo, ukuzivocavoca kanye nemithi ^[1] ^[okubili] .

Isifo Sikashukela ENdiya

Ngokwemibiko evela kwi-International Diabetic Foundation, i-India inabantu abaningi abanesifo sikashukela ukwedlula noma yiliphi elinye izwe emhlabeni, amaNdiya ayizigidi ezingama-62 okungukuthi, amaphesenti angaphezu kuka-7.2 wabantu abadala abanesifo sikashukela kanti amaNdiya acishe abe yisigidi abulawa yisifo sikashukela minyaka yonke ^[3] .

Esikhathini esiningi sithathwa njengenhlokodolobha yesifo sikashukela emhlabeni, ukwanda kwesifo sikashukela ezweni kuphezulu kakhulu. Ukuthinta yonke iminyaka yobudala, kusuka ezinganeni, kubantu abadala kuya kwabesifazane abakhulelwe, izwe lidinga ukungenelela kwesifo sikashukela.

Kulesi sihloko, sizokunikeza uhlelo lokudla lwamasonto onke olungakusiza ukuphatha isimo sokuzimela futhi konke kungukudla kwamaNdiya - kokubili imifino nokungeyona imifino. Ngakho-ke, bheka.

Isampula Ukudla KwamaNdiya Kwesifo Sikashukela

Isiphuzo ekuseni

1 inkomishi yamanzi afudumele nejusi kalamula (enziwe ngelamula elincane eli-1 nenkomishi eyodwa yamanzi, engeza ngokuzithandela 1 ithisipuni uju)
1 inkomishi yejusi lomunyu
1 inkomishi ye-apula cider uviniga (eyenziwe nge & frac12 isipuni ACV nenkomishi elilodwa lamanzi)
1 inkomishi yetiye eliluhlaza
1 inkomishi yetiye le-ginger lemon

Ukudla kwasekuseni

1-2 i-chapati yemifino ehlanganisiwe (iresiphi yemifino egxishiwe)
1-2 amaqanda / inkukhu chapati
1-2 okugxishwe chana / rajma / mung ubhontshisi chapati
1 inkomishi ye-poha (* bona iresiphi)
I-omelette yamaqanda ama-2 (* bona iresiphi)
1 inkomishi masala oats (* bona iresiphi)
2-3 Idlis ngenkomishi engu-1 yesambar

Phuza ngesidlo sasekuseni

Ikhofi elimnyama noma itiye
Itiye elinobisi (isb. Ubisi lwe-alimondi olungenashukela / ubisi lwe-soya olungenashukela)
Ikhofi elinobisi / ubisi obambele (isb. Ubisi lwe-alimondi olungenashukela / ubisi lwe-soya olungenashukela)
Isidlo sasemini noma isidlo sakusihlwa (ukukhetha):
2 ama-chapati noma i-frac12 indebe ye-basmati / irayisi elinsundu ngenkomishi elingu-1 elincane le-palak paneer
2 ama-chapati noma i-frac12 inkomishi ye-basmati / irayisi elinsundu ngenkomishi eyi-1 yenkukhu / yenhlanzi / yenyama curry
2 ama-chapati noma i-frac12 indebe ye-basmati / irayisi elinsundu ngenkomishi eyi-1 yemifino engaphekiwe
Imifino esetshenzisiwe nesandwich ye-paneer (eyenziwe ngesinkwa sikakolweni sonke)
Isamentshisi enkukhu egcwele (eyenziwe ngesinkwa sikakolweni sonke)
I-Chana nesaladi yemifino enamafutha omnqumo nokugqoka ijusi likalamula

Ungadla

& frac12 cup curd noma & frac12 cup yoghurt enama-walnuts / ama-alimondi ayi-5-6
& inkomishi ye-frac14 yamantongomane / ubhontshisi / imbewu eyosiwe
1 isithelo esincane (ugwava / i-apula / ipheya)
Amagilebhisi ayi-10-12
& ubhanana we-frac12
& inkomishi ye-frac12 yekhukhamba / isanqante / isilimo esidliwayo esinamagatsha anamanzi enongwe ngopelepele / usawoti / ijusi likalamula
1 inkomishi ye-utamatisi rasam

Ungadliwa

Omelette yemifino

Ukukhonza: 1

Isikhathi sokuzilungiselela: 10 min

Isikhathi sokupheka: 10 min

Izithako

Amaqanda ama-2
1 ithisipuni yamafutha omnqumo / ghee
Isipuni esingu-1 anyanisi oqoshiwe
1 ithisipuni ugarlic oqoshiwe
1 isipuni utamatisi oqoshiwe
1 ithisipuni oqoshiwe upelepele oluhlaza
Isipuni esingu-1 coriander oqoshiwe
Usawoti ukunambitha
Ground pepper omnyama ukunambitha

Imiyalo

Beka ipani elisindayo phansi ku-stovetop bese ugcwala ngamafutha
Shaya iqanda nazo zonke izithako ezingavuthiwe nosawoti
Thela inhlanganisela yeqanda epanini elishisayo bese upheka kuze kube yilapho iqanda likhukhumala futhi izinhlangothi zi-crispy
Faka upelepele ukunambitha nokuphaka

* Ithiphu: Amaqanda akule recipe angashintshwa ufulawa we-besan namanzi

I-high-protein poha

Ukukhonza: 4

Isikhathi sokuzilungiselela: 10 min

Isikhathi sokupheka: 15 min

Izithako

2 izinkomishi zepola
& inkomishi ye-frac12 yahluma ubhontshisi
1 isipuni samafutha
& frac14 isipuni imbewu ikhumini
& frac12 isipuni ujinja ogayiwe
2 amathisipuni oqoshiwe upelepele oluhlaza
6-8 amaqabunga e-curry
& frac14 inkomishi anyanisi oqoshiwe
2 wezipuni amakinati athosiwe (ngokuzithandela)
& frac12 isipuni se-turmeric powder
1 isipuni ujusi kalamula
1 isipuni coriander
Usawoti ukunambitha

Imiyalo

Bilisa ubhontshisi oqhume ezinkomishini ezi-2 zamanzi imizuzu eyi-15 kuye kwengama-20 bese ubeka eceleni
Thela i-poha eyomile ku-colander bese uthele izinkomishi zamanzi ezi-3-4 phezu kwayo ukuze uzithambise bese ukhipha ngokushesha bese uzibeka eceleni
Shisisa uwoyela epanini, engeza imbewu ye-cumin bese ususa umzuzu
Faka ama-chilies aluhlaza aqoshiwe, amaqabunga e-curry, u-anyanisi, i-powder e-turmeric, namahlumela abilisiwe bese ususa imizuzu emi-5 kuze kuphekwe u-anyanisi.
Engeza i-poha bese uphonsa phezu komlilo ophakathi kuze kube yilapho zonke izithako zifudunyezwa
Faka ijusi likalamula nosawoti ukunambitha
Gcoba ngamaqabunga e-coriander aqoshiwe bese ukhonza

* Ithiphu: I-poha ingashintshwa ngama-oats noma ezinye izinhlamvu eziphelele zeresiphi efanayo

I-paneer burji (ifasitelana eliqhuqiwe)

Ukukhonza: 4

Isikhathi sokuzilungiselela: 20 min

Isikhathi sokupheka: 20 min

Izithako

1 inkomishi crumbled paneer
Isipuni esingu-1 samafutha / i-ghee
& isipuni se-frac12 se-cumin
& inkomishi ye-frac12 e-anyanisi oqoshiwe
1 ithisipuni i-ginger unamathisela unama
1 ithisipuni oqoshiwe upelepele oluhlaza
& frac12 inkomishi eqoshiwe i-capsicum eluhlaza
& frac12 inkomishi utamatisi oqoshiwe
& frac12 isipuni se-turmeric powder
& frac14 ithisipuni kasawoti
& frac12 isipuni obomvu upelepele obomvu
& frac12 isipuni garam masala powder / pav bhaji masala
Isipuni esingu-1 coriander oqoshiwe

Imiyalo

Faka i-oyela / i-ghee epanini elishisayo, bese ufaka imbewu ye-cumin bese uvumela i-splutter
Bese ufaka u-anyanisi oqoshiwe nopelepele oluhlaza
Fry kuze kuphekwe imifino
Faka unamathisela we-ginger-garlic, susa imizuzu embalwa ye-1-2
Faka utamatisi oqoshiwe, usawoti kanye ne-turmeric
Saute kuze kube yilapho utamatisi ethambile
Faka i-chilli powder ne-garam masala / pav bhaji masala
Faka i-capsicum eqoshiwe bese uyithosa kuze kube yilapho i-capsicum iphenduka ithambe kancane
Faka i-paneer ekhubazekile bese ufaka epanini
Hlanganisa futhi gazinga kuze kube yilapho yonke into ihlangana kahle imizuzu engu-2-3
Faka ijusi kalamula nosawoti ukunambitha
Fafaza i-coriander bese ukhonza

* Ithiphu: I-Paneer ingashintshwa nge-tofu noma amaqanda aqhekekile ane-iresiphi efanayo.

Qaphela: Njalo thintana nodokotela wakho noma udokotela wezokudla ngaphambi kokuqala noma yiluphi uhlelo lokuqina noma wenze noma yiziphi izinguquko ekudleni kwakho.

Encwadini Yokugcina ...

Ngenkathi ukudla kudlala indima enkulu ekuphathweni kwesifo sikashukela, ukwenza umzimba wakho unyakaze kubalulekile. Ukuvivinya umzimba kusiza ngokuthuthukisa ukusebenza kwezitho ezahlukahlukene, ukwehlisa amazinga kashukela egazini, ukukhulisa ukuzwela kwe-insulin nokusiza ukunciphisa umzimba ^[4] . Ngokunjalo, amanye amathiphu wokulawula isifo sakho sikashukela ngendlela yokudla iwukuba ne-apula ngaphambi kokuyolala ukugwema i-hypoglycaemia ebusuku nokuphuza isipuni esisodwa sejusi le-amla ekuseni ukunciphisa ukucindezeleka okwenziwe i-oxidative emzimbeni ^[5] .

Buka Izinkomba ze-Article

[1]USchwingshackl, L., Missbach, B., König, J., & Hoffmann, G. (2015). Ukunamathela ekudleni kwaseMedithera kanye nengozi yesifo sikashukela: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta. Ukudla okunempilo komphakathi, 18 (7), 1292-1299.
[okubili]UZuloaga, K. L., Johnson, L. A., Roese, N. E., Marzulla, T., Zhang, W., Nie, X., ... & Raber, J. (2016). Isifo sikashukela esidalwa ukudla okunamafutha amaningi kumagundane sikhulisa ukusilela kokuqonda ngenxa ye-hypoperfusion engapheli. Ijenali yokugeleza kwegazi neCerebral & Metabolism, 36 (7), 1257-1270.
[3]UMaiorino, M.I, Bellastella, G., Giugliano, D., & Esposito, K. (2017). Ingabe ukudla kungasivimbela isifo sikashukela?. Ijenali Yesifo Sikashukela Nezinkinga zaso, 31 (1), 288.
[4]USleiman, D., Al-Badri, M. R., no-Azar, S. T. (2015). Umphumela wokudla kwaseMedithera ekulawuleni isifo sikashukela kanye nokuguqulwa kwengozi yenhliziyo: ukubuyekezwa okuhlelekile. Imingcele kwezempilo yomphakathi, 3, 69.
[5]UChiu, T.H, uPan, uWH, uLin, uMN, noLin, uL. (2018). Ukudla kwemifino, ushintsho emaphethini wokudla, kanye nengozi yesifo sikashukela: isifundo esingaba khona. Ukudla okunempilo nesifo sikashukela, 8 (1), 12.

Karthika ThirugnanamI-Clinical Nutritionist kanye neDietitianI-MS, RDN (USA) Yazi kabanzi