Noma imiphi i-oyili yemifino icishe ibe ngama-100% amafutha. Ngenxa yalokhu, abanesifo sikashukela bayasaba ukudla lo mkhiqizo. Lesi sikhundla asikwazi ukubizwa ngokuthi siyiqiniso. Ngemuva kwakho konke, iziguli ezingenaso isisindo ngokweqile akufanele zinikeze amafutha.
Ukwakheka Komkhiqizo
Kubantu abanesifo sikashukela, kubaluleke kakhulu ukunamathela kumenyu efanele. Ekudleni kwabo, ukudla okuningi, ngokwesibonelo, amaswidi, akuvunyelwe. Futhi ezitsheni ezivunyelwe kufanele zibe kancane ngangokunokwenzeka ama-carbohydrate. Ukulawulwa kokudla okunempilo okuqinile kuvumela abanesifo sikashukela ukuba bagweme ukuphuma ngokushesha kushukela wegazi kanye nemiphumela emibi ye-hyperglycemia.
Amafutha yimithombo yamafutha. Kepha azithinti okuqukethwe ushukela. Akunandaba noma uhlobo olukhethiwe, ukwakheka kwamafutha zemifino kuzofana:
- okuqukethwe kwekhalori 899 kcal;
- amaprotheni 0;
- carbohydrate 0;
- amafutha 99.9;
- inkomba ye-glycemic 0;
- inani lamayunithi esinkwa 0.
Kusukela kudatha engenhla kusobala ukuthi uwoyela awunawo ama-carbohydrate, futhi ngenxa yalokho awuthinti ukuhlangana kweglucose egazini. Kodwa-ke, futhi kubalulekile ngalokho okuhleliwe ukudla le mikhiqizo. Ngesifo sikashukela, bavunyelwe ukuthambisa izitsha ze-carb eziphansi kuphela. Ezinye izinhlanganisela zizofaka isandla ekuzuzeni isisindo.
Okuthandwa kakhulu phakathi kwamaRussia yi-oyilanga kawoyela. Kuthuthukisa inqubo yokungenisa ushukela ngumzimba futhi kungumthombo:
- amavithamini K, A, E, D, F;
- amafutha e-asidi angatholakali.
Ngemikhiqizo yezilwane, akunjalo. Nakhu ukwakheka okungenzeka kwebhotela:
- amaprotheni angu-0.5;
- carbohydrate 0,8;
- amafutha 82,5;
- okuqukethwe kwekhalori okungu-748 kcal;
- inani lamayunithi esinkwa 0,07;
- inkomba ye-glycemic 51.
Kukhona ama-carbohydrate kuwo. Kepha akufanele wesabe lokhu. Bambalwa. Izazi eziningi zokudla okunempilo zithi amafutha wezilwane agcwele efakwe ngendlela yamathafa asezingeni lemithambo emikhunjini. Ibhotela akuyona umthombo walokhu cholesterol eyingozi, kodwa ezuzisayo, esebenza njengesisekelo sokuhlanganiswa kwama-hormone owesilisa abesilisa nabesifazane. Ngokusetshenziswa okufanele kwalo mkhiqizo, akukuthinti okuqukethwe ushukela, futhi futhi kusekela i-metabolism enempilo.
Isimo sehlukile ngemargarine. Ingxube yamafutha emifino nezilwane kuwo kuyinto evamile. Okuqukethwe kwekhalori kungamaphakathi. Kepha imajarini inamafutha we-trans, athinta kabi inhliziyo.
Kungcono ukuzinika ukudla
Uhlobo lwe-2 yesifo sikashukela yisifo esibuhlungu esitholakala ngeminyaka lapho isikwekeli singakhiqizi noma singakhiqizi khona i-insulin eyanele, ebhekele ukucubungula kanye nokuhambisa ushukela emzimbeni wezicubu zomzimba. Ngenxa yalokhu, izinga likashukela liyakhuphuka, igazi liyaqina futhi lingabe lisakwazi ukondla kahle futhi linikeze umoya-mpilo emzimbeni womuntu. Ngenxa yalokhu, umzimba wonke uhlupheka futhi kuba nezinkinga ezinzima. Lokhu kuphazamiseka kulungiswa ngokwengxenye ngokudla okunempilo kanye nendlela yokuphila enempilo. Iziguli ezinesifo sikashukela sohlobo 2 kufanele zondliwe ukuze amathuba okukhula koshukela egazini ancishiswe. Ngakho-ke, badinga ukulahla ama-carbohydrate - "abahlinzeki" abaphambili be-glucose. Amafutha awathinti ukuhlangana kwale nto. Lesi yisizathu esikhulu esenza ukuthi izinhlobo ezahlukene zamafutha zivunyelwe kwabanesifo sikashukela. Bheka izingoma zabo ngemininingwane eminingi.
Lapho kudliwa uwoyela wejongilanga, uvithamini D ungena emzimbeni.Ngaphansi kwethonya lawo, inqubo yokufakwa kwe-calcium iyashesha. Lokhu akuyona ukuphela komphumela omuhle. Nakhu okunye:
- ukwakhiwa kwezicubu zamathambo kucushiwe;
- uhlelo lwe-musculoskeletal lusebenza kangcono;
- uvithamini D uvimbela ukukhula kwama-rickets;
- inqubo yokuqunjelwa kwegazi, ukwakheka kwama-membrane amangqamuzana nezinduna zezinzwa kuyathuthuka;
- Amathuba okuqunjelwa ancishisiwe.
Ngaphezu kwalokho, imikhiqizo ye-sunflower inethonya le-antioxidant emzimbeni. Lokhu kutholakala ngenxa yokuqukethwe kwe-Vitamin E ekwakhiweni kwayo, okusetshenziswa njenge-prophylactic evimbela ukubonakala kokuphazamiseka kokusebenza kwengqondo. Lo mkhiqizo ungomunye wemithombo yama-omega-9 fatty acids.
Kodwa-ke, odokotela abaningi nezazi zezempilo zeluleka ukuthi balahle uwoyela we-sunflower. Baqinisa ukutusa kwabo iqiniso lokuthi, ngenxa yokusetshenziswa kwalo, ukuthuthukiswa kwezinqubo zokuvuvukala emithanjeni kuyashukunyiswa. Ungayifaka esikhundleni sokunye amafutha emifino.
Isibonelo, i-olive yama-olive kushukela ayithinti i-glucose yegazi. Ngaphansi kwethonya lazo, inani le-cholesterol embi liyancipha. Kuyasiza ikakhulukazi:
- ukuvimbela izifo zenhliziyo;
- ukusebenzisana okuthuthukile kokunyakaza;
- khulisa i-visual acuity;
- ukuqinisa imithambo yegazi, izicubu zamathambo, izicubu, izindonga zamathumbu;
- ukuvusa ukungatheleleki;
- ukwanelisa isikhumba ngezakhi zomzimba;
- ukubambezela inqubo yokuguga.
Kunzima ukwedlula imiphumela emihle yalo mkhiqizo we-oleic omkhulu emzimbeni. I-Endocrinologists yeluleka iziguli zazo ukuthi ziguqukele ngokuphelele kuyo.
Amafutha e-Sesame anokunambitheka okumnandi okunempilo. Ucebile kuma-omega 3 nama-6 e-fatty acids, amavithamini wamaqembu B, E, A, D, C, ukulandelela izinto: i-calcium, phosphorus kanye nama-antioxidants. Yisebenzisele:
- ukwelashwa kwezifo zenhliziyo namaphaphu;
- thuthukisa umbono, isikhumba, izinwele;
- ukulungiswa kwe-lipid metabolism;
- ukuvimbela i-osteoporosis;
- ukuzinza kanye nokwenza ngcono isimo samalunga nokusebenza kwezinqubo zokuwohloka nokuvuvukala kuzo;
- ukukhishwa kwetyhefu nobuthi emzimbeni;
- ukuvimbela i-sclerosis kanye nesifo i-Alzheimer's.
Amafutha lawo futhi abhekwa njengomthombo omuhle kakhulu we-oleic, linoleic, arachinic, stearic namanye ama-asidi.
Amafutha kakhukhunathi athandwa. Isetshenziselwa izinhloso zokugcoba kanye nokulungiswa kwamasaladi. Kuqukethe inani elikhulu lamafutha acid e-polyunsaturated: i-lauric, i-oleic, i-caponic, i-myristic, i-Palmitic nabanye. Ngenxa yocwaningo, kungenzeka ukuthola ukuthi:
- kunomthelela ekunciphiseni isisindo;
- Kwejwayelekile metabolism;
- ikuvumela ukulawula i-carbohydrate metabolism;
- I-ejenti elwa namagciwane.
Ngokusho kodokotela abaningi kanye neziguli zabo ezinesifo sikashukela, lokhu kuyamnandi, kodwa akufani nathi, umthombo wama-acid onama-polyunsaturated fatty acids.
Amafutha e-Amaranth ngumenzeli osebenzayo we-immunostimulating kanye ne-antitumor. Akufaki kuphela amaprotheni nama-acid anamafutha kuphela, kodwa futhi ne-beta-carotene, i-choline, amavithamini A, C, E, H, PP, D, B, iron, i-magnesium, i-zinc, i-calcium, i-potassium, i-phosphorus. Isetshenziselwa ukugqoka amasaladi, ukwenza i-khekhe.
Amafutha we-Hemp wombala oluhlaza okhanyayo nephunga elimnandi nokunambitheka okumuncu nakho kuyaphawuleka. Inothile kuma-antioxidants. Ngosizo lwayo, izifo zesikhumba, amakhaza, i-gallder ziyelashwa.
Amafutha emifino angumthombo omuhle kakhulu wamavithamini nama-amino acid.
Iziguli zeMetabolic zingakhetha ukuthi yimiphi i-oyela yemifino ehamba phambili kuzo. Okuthile kuzobonakala kumnandi ngokwedlulele, yize kungasizi ngalutho. Kepha kunokuthile ngenye indlela. Ukwelashwa kwesifo sikashukela, i-oyela yamatshe nayo iyanconywa. Ukuthola ukumnika okuphulukisayo kuwo, udinga ukuthatha i-3 g yalo mkhiqizo bese uqeda ku-2 l wamanzi abilisiwe. Umuthi udakwa kathathu ngosuku esiswini esingenalutho, u-100 ml ngamunye.
Izici zokudla ezinokudla okuphansi kwe-carbohydrate
Iziguli ezinezinkinga ze-carbohydrate metabolism, asikho isidingo sokushiya ngokuphelele amafutha. Lezi zinto azikhuphi ukukhuphuka ushukela. Okuhlukile ngabantu abakhuluphele. Badinga ukwakha indlela yokudla ukuze amafutha akuyo angahlangani nokudla okune-carbohydrate. Ngemuva kwakho konke, inhlanganisela enjalo inomthelela ekuzuzeni ngokushesha kwesisindo somzimba.
Ngokukhuphuka kwenani lamafutha esiswini emzimbeni, ukuzwela kwezicubu ukungena kwe-insulin kuncipha kakhulu. Ushukela luqongelela egazini lesiguli. Ngalesi sikhathi, amaseli e-pancreatic aqhubeka nokukhiqiza ama-hormone asebenzayo. Ngenxa yokufakwa kabi kwe-insulin, amazinga kashukela ashibhile. Ngenxa yalokhu, isiguli siqala ukukhuluphala ngokwengeziwe.
Kuphendula umbuthano onobunzima, okuvela kuwo onzima. Okuwukuphela kwendlela yokukhetha ukukhawulela umthamo wakho we-carbohydrate. Kulokhu, kuyadingeka ukulawula inani lamafutha angena emzimbeni. Ngemuva kokujwayelekile kwesisindo somzimba, lesi sidingo siyanyamalala.
Uma kungekho zinkinga zesisindo, asikho isidingo sokunciphisa umkhawulo wokudla kwamafutha emifino nezilwane.
Amafutha angena kahle ekudleni okuphansi kwe-carb, okunconyelwe isifo sikashukela sohlobo 2. Ungazihlanganisa namasaladi ahlukahlukene.
Siphakamisa ukuthi ubheke izindlela ezimbalwa ezifanele zokupheka:
- Isibindi senkukhu nebhotela le-macadamian;
- Amaswidi wePhaline nebhotela lamantongomane;
- I-Butter buns.
Ukudla ngesifo sikashukela sokukhulelwa
Ngemuva kokuthola ukwephulwa kwe-carbohydrate metabolism kowesifazane okhulelwe, odokotela ngokushesha banquma ukwelashwa. Umama olindele anconywe ukulandela ukudla okuqinile, baphakamisa ukuthi kususwe ama-carbohydrate namafutha ekudleni. Kodwa ukwenqaba uwoyela akudingekile. Ziyadingeka emzimbeni wowesifazane, wengane. Kuzofanela wehlise inani lama-carbohydrate.
Ama-endocrinologists futhi angakucebisa ukuthi kuthathe indawo yokugqoka isaladi ejwayelekile yesaladi nge-olive noma sesame. Ewusizo futhi camelina uwoyela. Ilungiselelwe kusuka esitshalweni sefilakisi yamanga. Abantu bambiza ngokuthi “ubisi lwesafroni” ngenxa yembewu ebomvu ephuzi. Amafutha wesafroni awaziwa kangako, yize izinzuzo zawo zingabalulekile. Lapho isetshenziswa, umzimba ugcwele
- amavithamini E, A, K, F, D;
- amaminerali;
- phytosterols;
- phospholipids;
- okunamafutha acid.
Lo mkhiqizo awuthinti amazinga kashukela. Uma ifakwa ekudleni, inemithi elwa nokuvuvukala, imiphumela ye-antioxidant, isimo sohlelo lwe-vascular siyathuthuka, futhi ukuqedwa kobuthi kususwe.
Uma unamathela ekudleni okuqinile, yidla ukudla ngokulinganisa, ngaphandle kokudla ngokweqile, sebenzisa uwoyela wemifino inhlanganisela efanele, unganciphisa imiphumela emibi yohlobo lwesifo sikashukela sohlobo 2. Le mikhiqizo ayithinti amazinga kashukela egazini. Abanesifo sikashukela singabafaka ngokuphephile kumenyu ngokudla okune-carb ephansi.
