Uhlobo luni lwesinkwa sabanesifo sikashukela esizoba nempilo?

Inkomba enkulu yesimo somzimba onesifo sikashukela izinga likashukela egazini. Ukulawulwa kwaleli zinga kungumgomo oyinhloko womphumela wokwelapha. Ngokwengxenye, lo msebenzi ungafezwa ngosizo lokudla okulinganiselayo, ngamanye amazwi - ukwelashwa kokudla.

Inani lama-carbohydrate ekudleni futhi, ikakhulukazi, isinkwa, sikashukela kumele lilawulwe. Lokhu akusho ukuthi iziguli ezinesifo sikashukela zidinga ukushiya ngokuphelele isinkwa. Ezinye izinhlobo zalo mkhiqizo, kunalokho, zilusizo kakhulu kushukela - ngokwesibonelo, isinkwa esenziwe ngofulawa we-rye. Lokhu kuhluka kuqukethe amakhompiyutha anethonya elithile lokwelapha kushukela.

Isinkwa sohlobo I nesifo sikashukela II - imininingwane ejwayelekile

Isinkwa siqukethe i-fiber, amaprotheni yemifino, ama-carbohydrate, namaminerali abalulekile (i-sodium, i-magnesium, i-iron, i-phosphorus, nabanye). Izazi zokudla zikholelwa ukuthi isinkwa siqukethe wonke ama-amino acid nezinye izakhi ezidingekayo empilweni ephelele.

Ukudla komuntu ophilile akunakucatshangwa ngaphandle kokubakhona kwemikhiqizo yesinkwa ngandlela-thile.

Kepha akuzona zonke izinkomo ezilusizo, ikakhulukazi kubantu abanezifo ze-metabolic. Imikhiqizo equkethe ama-carbohydrate asheshayo ayinconywa ngisho nakubantu abaphilile, futhi kwabanesifo sikashukela noma abantu abakhuluphele ukudla okuvinjelwe ngokuphelele.

Le mikhiqizo ingakhuphula kakhulu amazinga eglucose, okuholela ku-hyperglycemia kanye nezimpawu ezihambisana nalesi simo. Iziguli ezincike kwe-insulin zivunyelwe ukudla isinkwa se-rye, ezibandakanya ingxenye kafulawa kakolweni, kodwa amamaki ama-1 noma amabili kuphela.

Ngemuva kokudla isinkwa se-rye, umuntu unomuzwa wokugcwala isikhathi eside, ngoba ukuhlukahluka okunjalo kuqukethe amakhalori amaningi ngenxa yefiber yokudla. Lezi zingxube zisetshenziswa njenge-prophylaxis yokuphazamiseka kwe-metabolic. Ngaphezu kwalokho, isinkwa se-rye siqukethe amavithamini e-B, avuselela imetabolism futhi anomthelela ekusebenzeni okuphelele kwezitho ezakha igazi. Futhi kulesinkwa esinjalo kuqukethe ukwephula kancane ama-carbohydrate.

Yisiphi isinkwa esithandwa kakhulu

Kodwa-ke, abantu abanenkinga yesifo sikashukela kufanele baqaphele kakhulu lapho bethenga isinkwa ngaphansi kwegama elithi "Diabetes" (noma elinye elinegama elifanayo) ezitolo kwinethiwekhi yokuthengisa okuthengiswayo. Esikhathini esiningi, isinkwa esinjalo sibhakwa kusuka kufulawa we-premium, ngoba ochwepheshe be-baker abajwayelene nemikhawulo yeziguli ezinesifo sikashukela.

Eminye imikhakha yeziguli - ngokwesibonelo, labo abanesifo sikashukela kanye nezinkinga zokugaya ngesimo se-gastritis, isifo se-peptic ulcer, bangafaka isinkwa esimhlophe noma i-muffin ekudleni. Lapha kuyadingeka ukwenza ngokomgomo wokukhetha ububi obuncane kakhulu futhi ugxile enanini lomonakalo empilweni.

Isinkwa sikashukela

Izinkwa ezikhethekile zesifo sikashukela zizuzisa kakhulu futhi zithandeka. Lokhu kudla, ngaphezu kokuqukethe i-carbohydrate ehamba kancane, kususa izinkinga zokugaya. Le mikhiqizo ivame ukucebiswa ngefayibha, izakhi ezilandelwayo, amavithamini. Ekwenzeni isinkwa akasebenzisi imvubelo, enikeza umphumela onenzuzo ethomeni lamathumbu. Isinkwa sama-rye sitshelwa kakolweni, kepha singasetshenziswa sikashukela.

Isinkwa esimnyama (Borodino)

Lapho udla isinkwa esinsundu, abanesifo sikashukela kufanele bagxile enkombeni ye-glycemic yomkhiqizo. Ngokufanele, kufanele kube yi-51. 100 g yalo mkhiqizo iqukethe kuphela i-1 g yamafutha ne-15 g yama-carbohydrate, athinta umzimba womguli kahle. Lapho udla isinkwa esinjalo, inani loshukela ku-plasma landa liye ngezinga elilinganiselwe, futhi ukuba khona kwefiber yokudla kusiza i-cholesterol ephansi.

I-protein (waffle) isinkwa

Isinkwa sikashukela esidabukisayo senzelwe abaguli abanesifo sikashukela ngokukhethekile. Lo mkhiqizo uqukethe inani eliphansi lama-carbohydrate kanye nenani elikhulayo lamaprotheni wokugaya kalula. Kwisinkwa esinjalo kunesethi ephelele yama-amino acid abalulekile kanye nosawoti wamaminerali, izinto eziningi zokulandela umkhondo nezinye izinto eziningi ezilusizo.

Ngezansi kwetafula lokuqhathanisa lezinhlobo ezahlukahlukene zesinkwa.

Inkomba ye-Glycemic	Inani lomkhiqizo nge-1 XE	Okuqukethwe kwekhalori
Isinkwa esimhlophe	95	20 g (1 ucezu 1 cm ubukhulu)	260
Isinkwa esinsundu	55-65	25 g (1 cm ubukhulu	200
Isinkwa se-Borodino	50-53	15 g	208
Isinkwa samagatsha	45-50	30 g	227

Zokupheka enempilo isinkwa

Ngokuthayipha kwesifo sikashukela sohlobo II, isinkwa kufanele.

Kepha hhayi njalo ezitolo zedolobha lakho ungathola okuhlukahlukene okuwusizo koshukela. Ezimweni ezinjalo, ungazibhaka wena isinkwa. Indlela yokupheka ilula impela, kepha udinga ukuba nomshini wakho we-mini-pain.

Umshini wesinkwa usethwe kwimodi ejwayelekile, kuthi ngemuva kwehora uthola isinkwa esimnandi nesinempilo sabaneshukela. Umkhiqizo onjalo uhlinzeka umzimba ngazo zonke izinto zokwenziwa kanye nezinto ezihlanganiswayo zokuphila okugcwele kanye nemetabolism.

Futhi khumbula ukuthi ukudla okungcono kakhulu kwesifo sikashukela kuxoxiswana kahle nomuntu okondlayo noma umhlinzeki wakho wezokunakekelwa kwempilo. Ukuzihlola (usebenzisa imikhiqizo emisha nengaziwa) ngaphandle kwemvume yochwepheshe akukufanele.