HLOBO LUNI LWEZITHELO ENGINGAZIDLA NESIFO SIKASHUKELA?

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Isifo sikashukela yisifo esibi esidonsela ekufukukeni kwazo zonke izinhlobo zezinkinga ezinhlelweni ezihlukene zomzimba uma izincomo zikadokotela zingalandelwa.

Isihloko esikhethekile sabanesifo sikashukela ukubondla kwabo, ikakhulukazi maqondana namaswidi. Futhi uma konke kucace ngamaswidi, amakhekhe namakhukhi, ke kuthiwani ngezithelo? Ngemuva kwakho konke, aqukethe amavithamini amaningi awusizo, i-fiber. Ngabe kuyadingeka ngempela ukulahla konke lokhu? Ake sibheke.

Izithelo zabanesifo sikashukela - kungenzeka noma cha?

Isifo sikashukela yisifo esithile lapho isimo sesiguli sincike ngqo kulondlekile.

Ngalesi sizathu, kuyadingeka ukuthi kuqashwe njalo uhlobo, ikhwalithi kanye nenani lemikhiqizo edliwayo, eminye yayo enqatshelwe ngokuphelele, kanti eminye ivunyelwe ngenani elincane. Esikhathini esedlule, odokotela babekholelwa ukuthi izithelo ziyahlukaniswa kwabanesifo sikashukela, kepha manje le ngano ayisasebenzi - akuyona yonke eyingozi.

Ukukhethwa kwezithelo ezimnandi zabantu abanesifo sikashukela kufanele kwenziwe ngokucophelela, ngokuya ngezindlela ezithile:

Inkomba ye-Glycemia;
Ubukhulu bezithelo.

Isithelo esisebenzela isidlo esisodwa ngisho nesithelo “esilula” ngokwe-glycemia kufanele silingane nentende yesandla sakho - i-apula elincane noma uhhafu we-apula omkhulu, inkomishi encane yamajikijolo, njll.

Ukudlula inani elinconyiwe kungaholela ekukhupheni okubukhali kwamazinga kashukela, okuzothinta inhlala kahle yesiguli noma kudale nezinkinga.

Inkomba yenkomba kumele yaziwe ukuze inqume ukuthi umzimba uzisebenzisa ngokushesha kangakanani izithelo ku-glucose, futhi uma kungenzeka kube khona i-spike.

Okufaneleke kakhulu kwabanesifo sikashukela yizithelo ezine-GI engaphansi kwama-50, futhi ziyobe zilungile ekudleni kokulahlekelwa iziguli ezisindayo. Amanani amukelekile yimikhiqizo ene-GI efinyelela ku-65, ebhekwa njengesibonakaliso esimaphakathi, soguquko.

Ngasikhathi sinye, kufanele kuqondwe ukuthi lokhu kumayelana nezithelo ezintsha kuphela, ngoba lapho kuthungathwa ngentshiseko kwezithelo, izithelo ezomisiwe kanye namajusi ancitshisiwe, inkomba yenkomba iyanda kaningana.

Izithelo Ezinconyiwe Zesifo Sikashukela

Izithelo kumele zihlale zikhona ekudleni koshukela

Izinzuzo zezithelo azinakuphikwa - amavithamini, i-fiber, izakhi zokulandela umkhondo - konke lokhu kusiza umsebenzi wezitho zangaphakathi, izinqubo ze-carbohydrate metabolism, i-assimilation of vitu, i-normalization of immune immune. Futhi, noma ngabe kungazwakala kuyinkimbinkimbi kangakanani, ukujwayeza ushukela wegazi (ngokwemvelo, uma kusetshenziswe ngaphakathi kwemikhawulo efanelekile).

Izithelo ezinenkomba ye-glycemic ephansi zivame ukuqukethe i-pectin eningi ne-fiber, eziwusizo kakhulu kwabanesifo sikashukela.

I-insoluble fiber isebenza emathunjini, ilawula imisebenzi yezimoto, futhi futhi inikeze umuzwa wokuphefumula, obalulekile ekulahlekelweni kweziguli ezisindayo.
I-soluble, ehlangana namanzi, ithatha isimo sejelly kanye nokuvuvukala, okukuvumela ukuthi kwehlise okuqukethwe kwe-cholesterol eyingozi neglucose egazini. Zombili lezi zinhlobo zitholakala kuzo zonke izithelo zezithelo.

I-Pectin ijwayela ukwakheka komzimba, okuthi isifo sikashukela sihlupheke kakhulu ngalesi sifo, futhi futhi ikhulule umzimba wobuthi (ngoba ushukela ubeka ngokoqobo umzimba wesiguli, okusho ukuthi ukwakheka kwemikhiqizo yangaphandle).

Manje ake sibheke izithelo ezifanele kakhulu zabanesifo sikashukela.

Igama lezithelo	I-GI (inkomba ye-glycemia)ngama-gramu ayi-100.	I-XE (amayunithi wesinkwa)1 XE / igramu
I-Apricot	20	1/110
Ulamula	20	1/270
I-Plum	22	1/90
Amagilebhisi	22	1/170
Cherry iplamu	25	1/140
I-Apple	30	1/90
Luhlaza (Ungavuni) Banana	30	1/70
Pearl	33	1/90
Ipomegranate	35	1/170
I-Nectarine	35	1/120

Leli thebula libonisa izithelo ze-TOP-10 ezingadliwa futhi kufanele zidliwe ngamanani athile kushukela. Uyabona ukuthi bonke banenkomba encane ye-glycemic, futhi futhi banengxenye encane yezingxenye zesinkwa ngenani elithile lomkhiqizo.

Yidla kuphela izithelo ezinjalo, lokhu kukuqinisekisa impilo enhle futhi kugcwalisa umzimba nge-fiber kanye namavithamini abalulekile, kuqinisa amasosha omzimba futhi kuthuthukise ukugaya.

Izithelo Ezivinjelwe Sikashukela

Isifo sikashukela sinegama elimnandi, kepha akuyona yonke into emnandi kakhulu.

Imikhiqizo enenkomba ye-glycemic ephezulu ivusa ukungena kweglucose, futhi lokhu kuthinta inhlala-kahle yeziguli, futhi ukuphazamiseka okubalulekile kanye nezinkinga nakho kungakhula. Ukugwema konke lokhu, ukubambezeleka isikhathi eside kungenzeka ukuthi udle kahle, ngaphandle kwezithelo ezingenampilo ekudleni kwakho. Futhi yini - izithelo eziyingozi? Cabanga kafushane "kubi" kakhulu kubantu abanesifo sikashukela.

Igama lezithelo	I-GI (inkomba ye-glycemia)ngama-gramu ayi-100.	I-XE (amayunithi wesinkwa)1 XE / igramu
Izinsuku	103	1/15
I-Watermelon	70	1/270
Iphayinaphu	68	1/140
Orenji	65	1/130
UMelon	65	1/100
Amapayipi	65	1/15
Ubhanana ovuthiwe	60	1/70
I-Persimmon	58	1/70
Mango	55	1/11
Amagilebhisi	55	1/70

Njengoba ukwazi ukubona, zonke lezi zithelo nezithelo ezomisiwe aziqukethe nje inkomba ye-glycemic ephezulu, kepha eziningi zazo ziqukethe inani elikhulu lamayunithi esinkwa emikhiqizo ephansi yesisindo. Ngakho-ke, ukusetshenziswa kwabo ekudleni kweziguli ezinesifo sikashukela akugcini nje ngokululeka, kepha futhi kuyingozi, futhi kugcwele impilo engemihle kanye nengozi eyengeziwe yezimo eziyingozi.

Ukukhetha izithelo zesifo sikashukela

Izithelo ekudleni komuntu onesifo sikashukela zifanelekile futhi zinenzuzo, kodwa kuncike ezimeni ezithile.

Okokuqala, usayizi wengxenye - noma ngabe umkhiqizo unenkomba ephansi ye-glycemic kanye neyunithi yesinkwa esincane, awudingi ukuba nomdlandla. Khetha izithelo ezincane futhi ungadli ngaphezu kwama-gramu ayi-150 ngasikhathi (ingxenye elingana entendeni yesandla sakho).
Yiziphi izithelo ongazikhetha ekudleni? Vele, basha futhi bahlala bekhona nge-peel, uma kungenzeka (ama-apula, amapheya, i-nectarines, njll.) Ukuze ucebise umzimba nge-fiber ngangokunokwenzeka.
Izithelo ezomisiwe azinconywa, ikakhulukazi kwiziguli ezinesifo sohlobo lokuqala. Kodwa-ke, abanesifo sikashukela esigabeni sesibili salesi sifo basakwazi ukukhokha izithelo ezomile, okuthi uma zomile, zikhuphule i-GI yazo kancane. Phakathi kwazo kukhona:
Kepha amakhiwane, izinsuku nomdiliya omisiwe aqiniswe ngokuphelele kuzo zonke izigaba zeziguli, i-GI yazo ngemuva kokucutshungulwa "isuka" kakhulu. Futhi kuphekwe ngezithelo zesiraphu kanye namajusi asanda kufakwa kuwo akuvunyelwe ngokuphelele.
Ngokuqondene nezinhlobonhlobo, akudlali indima ekhethekile, ukhetha amaswidi noma izithelo ezine-acidity, ngoba inani labo le-glycemic licishe lifane. Lapho uthenga izithelo, cabanga kuphela ukuthi zilusizo kangakanani kuwe nokuthi zivunyelwe ekudleni kwakho.

Ngamanye amazwi, isifo sikashukela asisona isizathu sokuzibulala futhi senqabe ukudla okumnandi. Kwanele ukubheka zonke izinto ekudleni, ukuqapha impilo yakho kanye nokwelashwa ngesikhathi - konke lokhu kuzokuvumela ukuthi ujabulele impilo iminyaka eminingi. Yidla kuphela izithelo ezinempilo futhi uzinakekele.