Ukudla kungenye yamathuluzi amakhulu okulawula ushukela wegazi kushukela. Umnyombo wemikhawulo yokudla ukusetshenziswa kwama-carbohydrate, adonswa kalula ngumzimba. Kulokhu, ochwepheshe bayenqabela iziguli zabo, iziguli ezinesifo sikashukela, ukudla ukudla okumnandi. Kepha akuhlali njalo lokhu kwenqatshwa kusebenza kuju. Kungenzeka yini ukuthi udle uju sikashukela nokuthi ungakanani - lo mbuzo uvame ukubuzwa ngabanesifo sikashukela kodokotela abakhona.
Uju lwesifo sikashukela
Uju ngumkhiqizo omnandi kakhulu. Lokhu kungenxa yokwakhiwa kwayo. Siqukethe amaphesenti angama-50 we-fructose namaphesenti angama-40 kashukela (kuye ngohlobo oluthile). Ngaphezu kwalokho, lo ngumkhiqizo omkhulu wekhalori. Ngakho-ke, ochwepheshe abaningi bakungabaza ukusetshenziswa kovosi ngabanoshukela, benqabela iziguli zabo ukwenza kanjalo.
Kepha akubona bonke odokotela abavumelana nalombono. Kufakazelwe ukuthi uju luwusizo ngoba ukusetshenziswa kwalo ngabantu abanesifo sikashukela kuholela ekwehleni kwengcindezi futhi kuqinise izinga le-glycogemoglobin. Kwatholakala nokuthi i-fructose yemvelo, eyingxenye yezinyosi, idonswa ngokushesha ngumzimba futhi idinga ukubamba iqhaza kwe-insulin kule nqubo.
Kulokhu, kuyadingeka ukuhlukanisa phakathi kwe-fructose yezimboni nemvelo. Into esetshenziswayo yezimboni equkethwe ezindaweni ezinoshukela ayithakwa ngokushesha njengokwemvelo. Ngemuva kokungena emzimbeni, izinqubo ze-lipogenesis ziyaqina, ngenxa yokuthi ukugcwala kwamafutha emzimbeni kukhuphuka. Ngaphezu kwalokho, uma kubantu abaphile kahle lesi simo asithinti i-glucose egazini, ezigulini ezinesifo sikashukela sikhulisa kakhulu ukuqina kwaso.
I-fructose yemvelo equkethwe uju idonswa kalula, iphenduka i-glycogen yesibindi. Kulokhu, lo mkhiqizo awuliphazamisi kakhulu izinga le-glucose kwabanesifo sikashukela.
Lapho kusetshenziswa uju ezinyosi zezinyosi, ukwanda koshukela wegazi akwenzeki nhlobo (i-wax lapho kwenziwa khona amakhekheba eenyosi ivimba inqubo yokufaka i-glucose ene-fructose ingene egazini).
Kodwa noma usebenzise uju wemvelo, udinga ukwazi isilinganiso. Ukumunca kakhulu lo mkhiqizo kuholela ekukhuluphiseni. Uju luphezulu kakhulu kumakhalori. Isipuni somkhiqizo sihambelana neyunithi eyodwa yesinkwa. Ngaphezu kwalokho, kubangela umuzwa wesifiso sokudla, okuholela ekusetshenzisweni okwengeziwe kwama-kilojoule. Ngenxa yalokhu, isiguli singaba nokukhuluphala, okuthinta kabi inkambo yesifo.
Ngakho-ke, kungenzeka noma cha uju lwesifo sikashukela sohlobo 2? Njengoba lo mkhiqizo ungenwa kalula ngumzimba futhi unezakhiwo eziningi eziwusizo, ungasetshenziselwa isifo sikashukela. Kepha ukuphuza ngokweqile kungaholela ekushintsheni okukhulu ekugxambeni kwe-glucose egazini futhi kuvuse ukuthuthukiswa kokukhuluphala. Ngakho-ke, uju kufanele udliwe ngokucophelela futhi ngamanani amancane. Ngaphezu kwalokho, udinga ukusondela ngendlela efanele ekukhetheni umkhiqizo othile.
Ukukhetha komkhiqizo
Ngaphambi kokuqhubeka nokukhethwa, udinga ukwazi ukuthi uluphi uju ongcono kakhulu kwabanesifo sikashukela sohlobo 2. Akuzona zonke izinhlobo zayo ezinenzuzo efanayo ezigulini.
Lapho ukhetha umkhiqizo othize, kuyadingeka ukugxila kokuqukethwe kwawo. Abantu abanesifo sikashukela bavunyelwe ukudla uju, lapho ukugcotshwa kwe-fructose kuphakeme kakhulu kunokugcwala kweglucose.
Ungawubona umkhiqizo onjalo ngokukhala kancane nangokunambitheka okumnandi. Ezinhlotsheni zezinyosi ezivunyelwe abanesifo sikashukela, okulandelayo kungahlukaniswa:
- Buckwheat Yilolu hlobo loju olunconyelwe abantu abanesifo sikashukela (noma ngabe hlobo luni). Unambitheke nge-tart ngokudinwa. Inezici eziwusizo eziqinisa uhlelo lokujikeleza. Ingasetshenziswa njengekhambi lezinkinga zokulala. Inkomba ye-glycemic ingamashumi amahlanu nanye. Ngokuqukethwe kwekhalori kwama-kilocalories angamakhulu amathathu nesishiyagalolunye, amagremu ayikhulu omkhiqizo aqukethe:
- 0.5 amagremu amaprotheni;
- amagremu angamashumi ayisikhombisa nesithupha ama-carbohydrate;
- akukho mafutha.
- I-Chestnut. Le nhlobonhlobo iphinde yanconywa kwabanesifo sikashukela. Inephunga le-chestnut eliphethe, elihambisana nokunambitheka okumnandi. Ihlala isesimweni esinjengamanzi isikhathi eside, okungukuthi, ikhala kancane. Inomphumela omuhle ohlelweni lwezinzwa futhi inezinto ezibulala amagciwane. I-GI - isuka kumashumi amane nesishiyagalolunye kuya kumashumi amahlanu nanhlanu. Okuqukethwe kwekhalori - ama-kilocalories angamakhulu amathathu nesishiyagalolunye. Amagremu ayikhulu omkhiqizo aqukethe:
- 0,8 amagremu amaprotheni;
- amagremu ayisishiyagalombili ama-carbohydrate;
- 0 amagremu wamafutha.
- Acacia. Udosi obucayi onephunga elimnandi lezimbali. I-Crystallization yenzeka kuphela ngemuva kweminyaka emibili yokugcina. Kuqukethe inani elikhulu le-fructose, ekucutshungulweni kwalo akudingeki i-insulin. Ochwepheshe abaningi batusa ukuthatha uju lwe-acacia kushukela. Inkomba ye-glycemic ingamashumi amathathu nambili (ephansi). Okuqukethwe kwekhalori - 288 kcal. Inani lomsoco lamagremu ayikhulu omkhiqizo:
- 0,8 amagremu amaprotheni;
- amagremu angamashumi ayisikhombisa nanye ama-carbohydrate;
- 0 amagremu wamafutha.
- Isihlahla seLinden. Kuqinisa amasosha omzimba, ngakho-ke, ilusizo kwabanesifo sikashukela, esivame ukuhlaselwa umkhuhlane. Umenzeli we-antiseptic. Abanye ochwepheshe abakuncomi ukusetshenziswa kwalokhu okuhlukahlukene, ngoba kuqukethe ushukela womoba. I-GI iyefana noju lwezinyosi. Okuqukethwe kwekhalori - amakhulu amathathu namashumi amabili nantathu ama-kilocalories. Amagremu ayikhulu omkhiqizo aqukethe:
- 0,6 amagremu amaprotheni;
- amagremu angamashumi ayisikhombisa nesishiyagalolunye ama-carbohydrate;
- 0 amagremu wamafutha.
Ukuhambisana kotho noju sikashukela kuya ngesiguli esithile kanye nezimpawu zomzimba wakhe. Ngakho-ke, kunconywa ukuthi uqale uvivinye uhlobo ngalunye, uqaphele ukusabela komzimba, bese kuphela lapho ushintshela ekusebenziseni uhlobo loju olufanele kakhulu kunezinye izinhlobo. Futhi, akufanele sikhohlwe ukuthi lo mkhiqizo wenqatshelwe ukudla phambi komzimba noma izifo zesisu.
Imithetho Yokwamukela
Into yokuqala isiguli okufanele siyenze ngaphambi kokudla uju ukuxhumana nodokotela wayo. Uchwepheshe kuphela ozokwazi ukunquma ekugcineni ukuthi isiguli singadla uju, noma kufanele silahlwe. Naphezu kweqiniso lokuthi izinhlobo ezingenhla zoju zivunyelwe ngamanani amancane ngisho nakubantu abanesifo sikashukela, ziningi izinto eziphikisayo. Ngakho-ke, ukusetshenziswa komkhiqizo kungaqala kuphela ngemuva kokubonisana.
Uma udokotela evunyelwe ukudla lo mkhiqizo, khona-ke kufanele ulandele lezi zincomo:
- uju kufanele uthathwe engxenyeni yokuqala yosuku;
- phakathi nosuku awukwazi ukudla ngaphezu kwezipuni ezimbili (wezipuni) zalokhu kuphathwa;
- Izici eziwusizo zoju zilahlekile ngemuva kokufudunyezwa ngamadigri angamashumi ayisithupha, ngakho-ke akufanele unikeze ukwelashwa okushisa okuqinile;
- kungcono ukuthatha umkhiqizo uhambisana nokudla kwezitshalo okuqukethe inani elikhulu le-fiber;
- ukudla uju ngezinyosi zezinyosi (futhi, ngokufanele, i-wax equkethwe kuzo) ikuvumela ukuthi wehlise ijubane inqubo yokufakwa kwe-fructose noshukela egazini.
Njengoba abahlinzeki bezinyosi banamuhla bezilungiselela ukuzalanisa nezinye izinto, kuyadingeka ukuqinisekisa ukuthi akukho ukungcola emkhiqizweni osetshenzisiwe.
Ungadliwa uju olungakanani kuncike ekujuleni kwesifo. Kepha noma unesifo sikashukela esinobunzima, akufanele uthathe izipuni ezingaphezu kuka ezimbili zoju.
Izinzuzo kanye nokubi
Yize uju lunezici eziningi ezinhle, ukusetshenziswa kwaso kuletha inzuzo nobabili emzimbeni. Umkhiqizo uqukethe i-fructose ene-glucose, izinhlobo zoshukela ezithwalwa kalula ngumzimba. Ukufakwa kwenani elikhulu lezinto eziwusizo (ezingaphezu kwamakhulu amabili) kuju kuvumela isiguli ukuthi siphinde sigcwalise ukunikezwa kwezinto ezilandelwayo namavithamini. Indima ekhethekile idlalwa yi-chromium, ebalulekile ekwakhiweni kwe-hormone nasekuqiniseni i-glucose egazini. Uyakwazi ukulawula inani lamaseli omzimba emzimbeni, asuse inani lawo eleqile.
Mayelana nalokhu kuhlanganiswa, ngenxa yokusebenzisa uju:
- ukusakazeka kwamagciwane ayingozi kubantu kwehlisa ijubane;
- ukuqina kwemiphumela emibi kusuka kwezidakamizwa eziphuza abanesifo sikashukela kuyancipha;
- uhlelo lwezinzwa luyaqiniswa;
- izinqubo ze-metabolic ziyathuthuka;
- izicubu ezingeqile zanda ngokushesha;
- umsebenzi wezitho ezifana nezinso, isibindi, ipheshana lesisu kanye nohlelo lwenhliziyo kuyathuthuka.
Kepha uma ungawusebenzisi kahle umkhiqizo noma usetshenziswa uju osezingeni eliphansi, ungaba yingozi emzimbeni. Kuyadingeka ukwenqaba umkhiqizo kubantu abangama-pancreas abangafezekisi imisebenzi yabo. Kunconywa futhi ukwenqaba uju kulabo abangayilimazi imikhiqizo enjalo. Akumelwe sikhohlwe ukuthi uju kungaholela kuma-caries, ngakho-ke, ngemuva kokusetshenziswa ngakunye, i-patity yomlomo kufanele igezwe kahle.
Ngakho-ke, ushukela noju kungahlanganiswa. Kungumkhiqizo ocebile ngamaminerali anempilo namavithamini, okumele athathwe ukuze kugcinwe ukusebenza komzimba okujwayelekile. Kepha akuzona zonke izinhlobo zezinyosi ezizuzayo ngokufanayo.
Ngaphambi kokusebenzisa umkhiqizo, kufanele ubonane nodokotela. Uju alunakuthathwa uma isiguli sinezifo ezithile futhi esimweni sikashukela esinzima. Noma ngabe isifo sikashukela singazange sivuse ukuthuthukiswa kwezinkinga, umthamo wansuku zonke womkhiqizo akufanele udlule wezipuni ezimbili.
