Kunzima ukunamathela kukho konke ukulinganiselwa kwesifo sikashukela. Ukuze unciphise amathuba okwehla okubukhali ushukela wegazi, kuzodingeka ulahle ukudla kwe-carbohydrate. Odokotela abaningi balule iziguli ukuthi zinciphise inani lesinkwa ekudleni.
Ukwakheka
Abantu abanquma ukubukeza ukudla kufanele bayeke imikhiqizo kafulawa. Akuwona amaqebelengwane kuphela, ama-roll kanye nama-muffin awela ngaphansi kokuvinjelwa. Iziguli kufanele zikuqonde ukwakheka kwesinkwa ukuze siqonde ukuthi singadliwa yisifo sikashukela.
Imininingwane yereferensi:
- amaprotheni - 7.4;
- amafutha - 7.6;
- ama-carbohydrate - 68.1;
- okuqukethwe kwekhalori - 369 kcal;
- inkomba ye-glycemic (GI) - 136;
- amayunithi esinkwa (XE) - 4.2.
Le yimininingwane yesinkwa esimhlophe esenziwe ngofulawa weprimiyamu. Ngokucabanga nge-GI, inani elikhulu le-XE, kuyacaca ukuthi abantu abanesifo sikashukela kufanele basilahle ngokuphelele.
Ukuqanjwa kubandakanya:
- Amavithamini e-B;
- ama-amino acid adingekayo ekusebenzeni okujwayelekile komzimba;
- izakhi: i-magnesium, ifosforasi, insimbi, isodium.
Abaningi babheka isinkwa sakwaBorodino singenabungozi kubantu abanokuphazamiseka kwe-metabolic. Imininingwane yereferensi:
- amaprotheni - 6.8;
- amafutha - 1.3;
- ama-carbohydrate - 40.7;
- okuqukethwe kwekhalori - 202;
- I-GI - 45;
- I-XE - 3.25.
Ngokusekelwe olwazini olungenhla, ama-endocrinologists aweluleki abantu abanesifo sikashukela ukuba badle umkhiqizo oshiwo we-rye. Ukusetshenziswa kwemikhiqizo kafulawa kuholela ekwandeni okubukhali kokuhlushwa kwe-glucose. Umzimba wesiguli awukwazi ukuthuthukisa ngokushesha inani elidingekayo le-insulin ukunxephezela ushukela owandayo. Ngakho-ke, into emnandi ijikeleza egazini isikhathi eside.
Izinzuzo noma ukulimaza kwesifo sikashukela
Abantu abahlushwa ukungasebenzi kahle kwe-carbohydrate metabolism kufanele bakulahle ngokuphelele ukudla okune-sitashi. Imikhiqizo enjalo ingadliwa lapho udinga ukuthola isisindo ngokushesha. Lesi sidlo se-carb esiphakeme esibangela ukubeka imali. Shesha ukuzuza kwesisindo uma uhlanganisa ukusetshenziswa kwesinkwa nokudla okugcwele amafutha.
Izitsha ezishisayo ziyindlela yokudla eyinhloko yabantu abaningi, kufaka phakathi labo abanesifo sikashukela. Akunakwenzeka ukulawula okuqukethwe ushukela ngenkathi uqhubeka nokudla ukudla okune-carb ephezulu. Ngomzimba, isinkwa singumthombo weglucose. Ngemuva kwakho konke, ama-carbohydrate amaketanga kashukela.
Uma ugxila enkombeni ye-glycemic, khona-ke okuphephe kakhulu kwabanesifo sikashukela yisinkwa sikakhokho.
I-GI yakhe ingama-40. Abaningi bazama ukukhetha ukukhetha okuwusizo kakhulu.
Inani elincane lama-carbohydrate aqukethe isinkwa sase-Ukraine. Ilungiselelwe kusuka kwinhlanganisela kakolweni nofulawa we-rye. I-GI yalokhu okuhlukahlukene ingama-60.
Kungakhathalekile ukuthi uluhlobo luni lwesinkwa esikhethiwe, cishe ama-12 g wama-carbohydrate angena emzimbeni wesifo sikashukela ngesilayi ngasinye. Kodwa okuqukethwe izakhi zomkhiqizo kuphezulu, ngakho-ke isinqumo sokushiya ngokuphelele kufanele silinganiselwe.
Uma uyisebenzisa:
- indlela yokugaya ukudla ejwayelekile;
- izinqubo ze-metabolic zenziwa zasebenza;
- umzimba ugcwele amavithamini B.
Imikhiqizo yeflure ingumthombo wamandla omuhle kakhulu. Uma ukhetha ukudla okunenkomba ephansi ye-glycemic, khona-ke kufanele udle isinkwa esinsundu. Kepha okuqukethwe okuphezulu kukafulawa we-rye kukhulisa i-acidity yayo. Lo mkhiqizo awunakuhlanganiswa nenyama, ngoba lokhu kwenza ukuthi inqubo yokumba igaye kakhulu. Kepha izinhlobo ezimnyama (isibonelo, i-Darnitsky) ziqukethe inani elikhulu le-fiber. Kuyasiza ukwehlisa i-cholesterol.
Izinhlobo ezingenayo imvubelo zinomphumela omuhle esimweni sepheshana lesisu. Kepha okuqukethwe kwe-carbohydrate, inani le-XE ne-GI lehluke kakhulu. Ngakho-ke, ayinakubizwa ephephile kubantu abazama ukubhekana nokuphazamiseka kwe-metabolic. Ngokusetshenziswa kwemikhiqizo engenamvubelo, amathuba okuba inqubo yokuvutshelwa emathunjini incishiswe.
Isinkwa Esiphansi seCarb
Esikhathini sikashukela, iziguli kudingeka zenze ukudla. Ukulawula izinga lakho loshukela, kuzofanela wehlise inani lokudla okwenziwa ngumzimba wakho ekubeni ushukela. Ngaphandle kokwenqaba ama-carbohydrate, i-hyperglycemia ayinakuqedwa.
Ngisho nokudla ucezu lwesinkwa oluvela ezinhlotsheni eziningi zamabele wonke nge-bran, uzokhulisa ukwanda kokuhlushwa kwe-glucose. Ngempela, emzimbeni, ama-carbohydrate ayichungechunge loshukela. Ama-insulin adingeka ukumuncwa kwawo. Kuma-diabetes, ukukhiqizwa kwama-pancreatic hormone kuvame ukuhamba kancane. Lokhu kudala izikhala kushukela. Umzimba wesifo sikashukela kunzima ukusinxephezela isikhathi eside.
I-insulin ikhiqizwa kancane futhi ingamuncwa kahle yizicubu. Ngenkathi izinga le-glucose emzimbeni lihlala liphezulu, amaseli we-pancreas asebenza ngemodi ethuthukisiwe, ehlehlisa. Lapho kukhona isisindo ngokweqile, ukumelana insulin kuyanda. Kulokhu, ama-pancreas akhiqiza ama-hormone ngenkani ukuwanxenxa amazinga aphezulu kashukela.
Umphumela wesinkwa noshukela ojwayelekile emzimbeni wabanesifo sikashukela kuyafana.
Ukuphuma embuthanweni omubi, iziguli kudingeka zinciphise ukuphuza kwazo i-carbohydrate. Lokhu kuzoholela ekunciphiseni kwesisindo somzimba, ukujwayelekile kwezinkomba zoshukela. Izingozi ezihambisana nokungasebenzi kahle kwe-carbohydrate metabolism ziyancishiswa.
Lapha uzothola Ukukhetha kwezindlela zokupheka eziphansi ze-carb:
- Ngembewu yefilakisi;
- Ushizi negalikhi;
- Ngembewu yelanga;
- I-Village hemp;
- Walnut
- Ithanga
- I-curd;
- Banana
Isinkwa sokudla
Emashalofini anezinto zabanesifo sikashukela ungathola imikhiqizo esiza ukushiya ukudla okujwayelekile. Iziguli ezinemithambo ye-carbohydrate metabolite zingafaka inani elincane lesinkwa ekudleni.
Zenziwe ngamabele nezinhlamvu. Ngomkhiqizo welayisi, i-buckwheat, ukolweni, i-rye nezinye izitshalo. Lokhu kudla okungahambisani nemvubelo okunikezela umzimba ngoku:
- amavithamini;
- i-fiber;
- amaminerali;
- uwoyela wemifino.
Ngokuqukethwe kokuqukethwe kwe-carbohydrate, isinkwa asifani kakhulu nemikhiqizo kafulawa ejwayelekile. Lapho wenza imenyu, lokhu kufanele kubhekwe.
Ukubhalwa kwesinkwa
Kunzima kakhulu ukuyeka ngokuphelele ukusetshenziswa kwemikhiqizo kafulawa. Ngama-limited, ungadla ama-crackers akhethekile nge-bran. Lapho uthenga, udinga ukubheka okuqukethwe kwe-carbohydrate. Yize amaqhubu esinkwa ephakamisa ushukela kancane, akufanele ahlukunyezwe. Ukuqapha kubalulekile kubantu abane-gastroparesis: lapho umkhiqizo okukhulunywa ngawo ungena emzimbeni, inqubo yokuthulula isisu iyehla.
Abanesifo sikashukela banelungelo lokupheka isinkwa sabo kunokuba bathengwe. Lokhu kuzonciphisa inani lama-carbohydrate ngokusebenzisa ama-sweeteners. Ukulungiselela, iziguli ezinesifo sikashukela sohlobo 2 zizodinga:
- ufulawa we-wholemeal;
- bran;
- imvubelo eyomile;
- usawoti;
- amanzi
- omnandi.
Izakhi zihlanganiswa ukwenza inhlama ye-nokunwebeka. Kufanele uxoxwe kahle, ume ume. Isisindo esiphakanyisiwe kuphela esingafakwa kuhhavini oshisayo. Qaphela: ufulawa we-rye ongathandeki. Inhlama evela kuyo ayihlali ivuka. Kuthatha ikhono elithile ukufunda ukupheka.
Uma kunomshini wesinkwa, zonke izithako zithululelwa esitsheni. Idivayisi ifakwe kuhlelo olukhethekile. Kumamodeli ajwayelekile, ukubhaka kuthatha amahora ama-3.
Lapho ukhetha ukuthi yisiphi isinkwa ongasidla nesifo sikashukela, udinga ukugxila ku-GI, okuqukethwe kwe-XE kanye nemiphumela emzimbeni. Kuyadingeka ukunquma ngokubambisana ne-endocrinologist yokuthi kungenzeka yini ukudla imikhiqizo kafulawa, nokuthi yikuphi ongakhetha kukho. Udokotela, ekutholeni ukuthi ngabe kunezinkinga ngokusebenza kwamapheshana emathunjini, kuzosiza ukunquma. Kungcono ukuzama ukunikela isinkwa ngokuphelele. Ngemuva kwakho konke lokhu, kungumkhiqizo onama-carbohydrate amaningi, ukusetshenziswa kwawo okwandisa ukugcwala koshukela ku-serum yegazi.
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