Isifo sikashukela esinga-insulin sihambisana ne-hyperglycemia, ephoqa isiguli ukuthi senqabe imikhiqizo equkethe ushukela ukuze kugwemeke ukuguquka kwesifo kube esigabeni sokuncika kwe-insulin. Kodwa-ke, kunezindlela zokujabulela amaswidi ngaphandle kokwephula imiyalo eqinile ye-endocrinologist. Abaningi bazothanda ukwazi ezinye izindlela zokupheka zamakhukhi zohlobo lwesifo sikashukela sohlobo 2, izimiso zokuzilungiselela ezihlangabezana nazo zonke izidingo zokudla kwesifo sikashukela.
Izithako ezivunyelwe
Izindlela zokupheka ezimnandi zabantu abanesifo sikashukela kulula ukuzithola kunoma iyiphi esitolo. Ngokuvamile, amakhukhi sikashukela ngokwendlela yokulungiselela awahlukile kakhulu kumakhukhi ajwayelekile, kuyadingeka kuphela ukuyeka ukusetshenziswa kwaleyo mikhiqizo eyehlisa impilo yesiguli.
Izidingo eziyisisekelo zesibindi kubantu abane-hyperglycemia:
- akufanele ibe namafutha ezilwane;
- akufanele ibe noshukela wemvelo;
- akufanele kube fancy.
Ngokukhethekile izinyo elivila elimnandi elingafuni ukukhathaza ngemisebenzi yasendlini, lingathenga imikhiqizo ye-confectionery eyenziwe ngqo kwabanesifo sikashukela, ngokuhambisana nayo yonke imigomo nemithetho. Kodwa-ke, ngaphambi kokuthenga, kungakuhle ukuthi uzijwayeze ukwakheka, uhlole i-GI yomkhiqizo, kanye nenani lawo lokudla okunempilo, qiniseka ukuthi ubumnandi abunayo imikhiqizo enqatshelwe, noma ngamanani amancane.
Uma uthatha isinqumo sokwenza amakhukhi angenashukela ngokwakho, qiniseka ukuthi unemininingwane ephelele mayelana nezithako ezivunyelwe.
Ibhotela
Inkomba ye-glycemic yebhotela iphezulu ngokweqile (51), futhi inani lamafutha ngama-gramu ayi-100 akwamukeleki kwabanesifo sikashukela ukusisebenzisa - 82,5 g. Ngenxa yalokhu, kunconywe ukuthi kunikezwe ukuthanda izindlela zokupheka ezingadingi amagremu angaphezu kuka-20 webhotela, okufanele kufakwe amanye amafutha aphansi imajarini.
Ushukela
Esikhundleni sikashukela othambile wemvelo, sebenzisa ama-sweeteners wemvelo noma wemvelo. Ngaphambi kokuthenga i-sweetener, kubalulekile ukwenza isiqiniseko sokuthi ingahlungwa ngokwezokwelapha.
Flour
Inkomba ye-glycemic kafulawa omhlophe ingu-85, ngakho-ke ukusetshenziswa kwayo kwenqatshelwe ngokuphelele. Esikhundleni salokho, kufanele usebenzise i-rye, i-soy, noma i-buckwheat.
Ngaphezu kwalokho, ekwenziweni kwamakhekhe ama-diabetes, musa ukusebenzisa kabi amaqanda enkukhu.
Ngaphezu kwe-GI, inkomba ebalulekile yomkhiqizo, njengokuqukethwe kwekhalori. Ngenxa yokuthi ukukhuluphala kuyinkinga kubantu abaningi abanesifo sikashukela, kubalulekile kubona ukuthi ukudla kunempilo, kepha akunampilo. Kubantu abahlushwa noma yiluphi uhlobo lwesifo sikashukela, kuye kwenziwa imenyu ekhethekile - ukudla okungu-8 no-No. 9. Amelelwa ngohlu lokudla okuvunyelwe nolunqatshelwe, futhi futhi kubonakaliswa izinkomba zemikhawulo zokujwayelekile kwansuku zonke kwama-microelement nama-kilojoule, ngakho-ke kubaluleke kakhulu kwabanesifo sikashukela ukulawula inani lamandla wemikhiqizo edliwayo futhi kuqashelwe ukugcinwa kwezinga layo elamukelekayo.
Ukupheka kwamakhukhi
Ukuze uqiniseke ngekhwalithi yokwakheka kwemikhiqizo yokugcina, kungcono ukuzenza ngokwakho. Kulula ukukhetha izakhi ezivunyelwe; amakhukhi enziwe ekhaya afaka imikhiqizo etholakala kuwo wonke umuntu ongathengwa kunoma yisiphi isitolo.
Amakhukhi we-Oatmeal Raisin
Kulula kakhulu ukwenza amakhukhi we-oatmeal wesifo sikashukela ekhaya.
Kuyadingeka ukugaya i-oatmeal ku-blender noma kwekhofi Grinder, engeza imargarine elicibilikile kubhavu wamanzi, i-fructose namanzi athile okuphuza kubo. Inhlama ifakwa ngezipuni. Beka ishidi lokubhaka ngephepha noma nge-foil. Hlukanisa isisindo esidingekayo sibe izingxenye eziyi-15 zamakhukhi. Yakha imibuthano emincane kusuka ekuhlolweni okuphumayo. Bhaka imizuzu engama-25.
Izakhi
- 70 g oatmeal;
- i-fructose;
- 30 g imajarini;
- amanzi.
Okuqukethwe kwekhalori ngcezu 1 - 35
I-XE - 0.4
I-GI - 42
Ngokushintshiwe, ungangeza omisiwe esivivinyweni, kepha ngamanani amancane, noma ama-apricots omisiwe.
Amakhekhe we-Chocolate Oatmeal
Hlanganisa i-sweetener ne-vanillin ku-margarine encibilikisiwe kubhavu wamanzi, uthele iqanda lezinhlamvu ezishayiwe eceleni, engeza ufulawa we-rye noshokoledi. Bopha inhlama, ukhiphe amakhekhe amancanyana ngenani lezingcezu ezingama-25 ubhake kuhhavini ephepheni lokulandela noma ucwecwe isigamu sehora.
Izithako
- 40 g imajarini;
- I-45 g ye-sweetener;
- Iqanda 1 izigwaca;
- 240 g kafulawa;
- I-12 g ye-chocolate yabanesifo sikashukela (ama-chips);
- 2 g we-vanillin.
Okuqukethwe kwekhalori ngecezu elilodwa - 40
I-XE - 0.6
I-GI - 45
Amakhukhi e-oatmeal ngama-apula
- Hlukanisa izikhupha zamaqanda kuma-protein;
- Cola ama-apula, ngemuva kokukhonkotha;
- Ama-Yolks axutshwe nefulawa ye-rye, i-oatmeal ehlanganisiwe, uviniga oswidi, i-soda, imajarini, ancibilike kubhavu wamanzi ne-sweetener;
- Bopha inhlama, ukhiphe, uhlukanise izigcawu;
- Shaya abelungu kuze kube yigwebu;
- Beka amakhukhi ephepheni lokubhaka, faka ama-apula enkabeni, ama-squirrel phezulu;
- Bhaka imizuzu engama-25.
Izakhi
- 800 g wama-apula;
- I-180 g imajarini;
- Amaqanda ama-4 enkukhu;
- 45 g oatmeal oqoshiwe;
- 45 g kafulawa we-rye;
- usawoti;
- uviniga
- i-sweetener.
Isisindo kufanele sihlukaniswe izingxenye ezingama-50.
Okuqukethwe kwekhalori ngecezu elilodwa - 44
I-XE - 0.5
I-GI - 50
Amakhukhi we-Kefir oatmeal
Faka ku-kefir isoda, eyayiqedwe ngaphambilini ngeviniga. I-Margarine, ithambisa ukuthambekela kokhilimu omuncu, oxutshwe ne-oatmeal, ichotshoziwe ku-blender, kanye ne-rye (noma i-buckwheat) ufulawa. Faka i-kefir ne-soda, hlanganisa, uhlele eceleni ihora. Ngokunambitheka, ungasebenzisa ama-fructose noma ama-sweeteners wokufakelwa. Ungangeza ama-cranberry noma ama-chip chokoleti enhlama. Isisindo esiphumela sihlukaniswe izingxenye ezingama-20.
Izakhi
- 240 ml we-kefir;
- 35 g imajarini;
- 40 g ufulawa;
- 100 g oatmeal;
- i-fructose;
- usawoti;
- uviniga
- cranberries.
Okuqukethwe kwekhalori ngecezu elilodwa - 38
I-XE - 0,35
I-GI - 40
Amakhukhi weqanda we-Quail Egg
Hlanganisa ufulawa we-soy ne-yolks yamaqanda izigwaca, engeza amanzi okuphuza, imajarini, kuncibilike kubhavu wamanzi, isoda, eligxiliwe uviniga, i-sweetener. Bopha inhlama, uthele amahora ama-2. Beat abamhlophe kuze kube Foam, engeza ushizi we-cottage, uhlanganise. Khipha imibuthano emincane engama-35 (amasentimitha ayi-5 ubukhulu) enhlameni, faka inqwaba yohlobo oluphakathi nendawo, ubhake imizuzu engama-25.
Izithako
- 200 g kafulawa we-soy;
- 40 g imajarini;
- Amaqanda ama-8 izigwaca;
- i-sweetener;
- usawoti;
- I-100 g ye-cottage shizi;
- amanzi.
Okuqukethwe kwekhalori ngcezu 1 - 35
I-XE - 0.5
I-GI - 42
Amakhukhi ka-ginger
Hlanganisa i-oatmeal, ufulawa (i-rye), imajarini ethambile, amaqanda, i-kefir nesoda, kufakwe uviniga. Bopha inhlama, ukhiphe imichilo engama-40, ukala ama-10 nge-2 cm, ubeke ushokoledi osikiwe kanye nojinja emgqeni. Fafaza nge-sweetener noma i-fructose, unikezele ngemisakazo. Bhaka ukubhaka imizuzu engu-15-20.
Izakhi
- 70 g oatmeal;
- 210 g ufulawa;
- 35 g we imajarini ethambile;
- Amaqanda ama-2
- I-150 ml ye-kefir;
- usawoti;
- uviniga
- i-fructose;
- ushokoledi kwabanesifo sikashukela;
- Ujinja
Okuqukethwe kwekhalori ngecezu 1 - 45
I-XE - 0.6
I-GI - 45
Abantu abaningi, sebefundile ukuthi banesifo sikashukela, bakholelwa ukuthi impilo isidlulile. Kodwa-ke, isifo sikashukela asisona isigwebo. Ubuchwepheshe besimanje benza ukuthi abantu abanjalo baphile futhi empeleni bangasiboni lesi sifo. Futhi ukukhetha okuthandwayo kwanoma yikuphi kubo kunganeliswa, ngokuya ngemikhawulo ethile. Uhlobo luni lwamakhukhi ongawadla nesifo sikashukela kungenxa yobukhulu balesi sifo maqondana nokudla okunempilo nenani lamandla. Izindlela zokupheka eziningi ezithokozisayo zabanesifo sikashukela zabhekwa ngenhla, ngokulandela abangazithokozela ngamakhekhe amnandi ngaphandle kokulimaza impilo.
