Ngokushesha lapho kutholakala isifo sikashukela, isiguli kufanele sishiya cishe yonke imikhiqizo ekhiqizwa ngokwe-carbohydrate elungiselelwe ngokuya nge -resiphi ejwayelekile yokusebenzisa ushukela omhlophe nezinye izithasiselo zokudla eziyingozi. Lokhu kubalulekile ngoba ushukela ukhula ngokushesha i-glycemia, iba imbangela yokuthuthuka kukashukela. Uma isimo se-pathological singamiswa, isiguli singafa.
Enye yemigomo eyisisekelo yokondleka okufanele ukwenqatshwa kwama-carbohydrate angenalutho, kepha akulula kangako ukushiya umkhuba we-banal wokudla amaswidi. Kubalulekile ukukhohlisa umzimba, udle ukudla okuqukethe ushukela "ofanele".
Ungawaguqula kanjani amaswidi ukuze izinga le-glucose lihlale lisesimweni esamukelekayo, futhi umzimba ugcwele izinto ezibalulekile? Ungawaguqula kanjani amaswidi ngokunciphisa umzimba? Kungaba ngezithelo ezomile, uju, imigoqo yamaprotheni namanye amaswidi emvelo.
Izithelo ezomile
Okuwusizo kakhulu futhi kuphephile kumuntu onesifo sikashukela ama-apula omisiwe nama-prunes, angangezwa kumakhompiyutha, adle kancane ukulunywa, noma kufakwe ekudleni kwama-dessert. Inkomba ye-glycemic yama-prunes ngamaphuzu angama-29 kuphela, i-apula linokuncane kakhulu.
Kuhle ukusebenzisa ama-apricots omisiwe esikhundleni soshukela, kepha ngamanani amancane. Ngaphandle kwenkomba ephansi yomkhiqizo we-glycemic, iqukethe ama-carbohydrate amaningi, ama-apricots omisiwe adla ngokulinganisela, ikakhulukazi ngesifo sikashukela sohlobo 2.
Enye indlela enhle kakhulu kumaswidi ngamagilebhisi omile, kuyasiza, kepha ngesisindo somzimba ngokweqile kanye nokukhuluphala kusetshenziswa ngokuqapha. Ngakho-ke awukwazi ukuthwalwa ngamabhanana omisiwe, uphayinaphu kanye namakhehla.
Iziguli ezinesifo sikashukela kufanele zenqabe ukufaka amaswidi ngezithelo ezomisiwe zangaphandle, ngaphansi kokuvinjelwa:
- ukwatapheya
- guava;
- inganono;
- papaya
- izinsuku;
- isithelo esinezimbali.
Izazi zokudla zelulekwa ukuthi zikhethe amawolintshi omisiwe, umlotha wasentabeni, ama-cranberry, ulamula, amaplamu, ama-raspberries, ama-quinces. Izithelo ezinjalo zengezwa ku-jelly, compotes nezinye izitsha. Ngaphambi kokulungisa iziphuzo, umkhiqizo ufakwa amahora amaningi emanzini abandayo, bese ubilisa amahlandla ambalwa, ubuyisela amanzi. Ukudla izithelo ezomisiwe kuhlinzeka ngokudla okudumile kweKremlin yesifo sikashukela.
Ungadla futhi izithelo ezomisiwe ngendlela yazo yemvelo, engeza kuyo itiye. Uma isiguli sisebenzisa ama-antibiotics, kufanele ubuze udokotela wakho ukuthi uyahambisana yini nezithelo, ngoba ezinye izinhlobo zokomisa zingaqinisa umphumela wokwelapha wemithi emzimbeni.
Isithandwa
Vala isidingo samaswidi asiza uju wemvelo, udinga ukufunda ukuthi ungazikhetha kanjani izinhlobo ezifanele zoju, eziphansi kuma-carbohydrate. Uju luyavunyelwa noma lwenqatshelwe kushukela, kuya ngobunzima besifo. Lapho isigaba salesi sifo simnene, uluju ngeke lufake kuphela lolu olumnandi, kodwa futhi ligcwalisa umzimba ngezinto eziwusizo.
Akumele sikhohlwe ukuthi kubalulekile ukuqapha usayizi wokudla uju, ukulisebenzisa ngezikhathi ezithile kuphela. Emini, yidla okungenani izipuni ezimbili ezinkulu zomkhiqizo. Kufanele kube kuphela uju osezingeni eliphakeme, i-linden enhle, udaka, umhlanga. Umkhiqizo woju awubizi, kepha ulusizo.
Ama-diabetesics ohlobo lwesibili lokwehla kwesisindo anconywa ukuthi adle uju kanye nezinyosi zezinyosi, i-wax inomphumela onenzuzo kwi-digestibility ye-glucose, i-fructose. Ukushintsha amaswidi noju, kuyadingeka ukucubungula amayunithi esinkwa, i-XE eyodwa ilingana nezipuni ezimbili zomkhiqizo wezinyosi. Uju lungezwa amasaladi, iziphuzo, itiye esikhundleni sikashukela.
Uju alukwazi ukufakwa emanzini ashisayo, lubulala kuzo zonke izakhi ezibalulekile empilweni, kusele ukunambitheka okumnandi, okumnandi. Ukuba khona kwezinto ezikhethekile ngokungeziwe kunomthelela woku:
- antibacterial;
- i-antiviral;
- i-antifungal.
Umkhiqizo ucebile nge-fructose, kuju lwezinyosi eziningi zensimbi, esisiza ukubhekana ne-anemia kushukela. Kukhona into esemkhiqizweni wezinyosi onomthelela ekulweni nokutheleleka ngegciwane kanye namagciwane, onomphumela omuhle ohlelweni lokuphefumula, futhi usize ukuqeda lesi sifo ngokushesha ngangokunokwenzeka.
Ngaphezu kwalokho, inqubo yokugaya ukudla, isimo sezicubu zamathambo, namazinyo ayathuthuka. Inkomba ye-glycemic yoju amayunithi angama-55.
Ingasetjenziswa njenge-aphrodisiac, inyusa inani lesidoda, izinga lomsebenzi wabo, liqinisa ukuzivikela komzimba.
Amabha wamaphrotheni
Umthombo wamandla onamandla, enye indlela yokwanelisa izifiso zamaswidi imigoqo yamaprotheni. Zenziwe ngamaprotheni asezingeni eliphakeme, ama-carbohydrate emvelo, athuthukiswe ngamavithamini, amaminerali. Ngaphandle kwalo mkhiqizo wokudla, kunzima kakhulu ukucabanga ngokudla kwabadlali. Uma isetshenziswa ngobuhlakani, imigoqo yoswidi nayo ivunyelwe kwabanesifo sikashukela esikhundleni sikashokolethi noma eminye imikhiqizo emnandi.
Kukholelwa ukuthi izithasiselo ezinjalo ziyingozi emzimbeni, kepha ukubukeza okunjalo kungumbono ongalungile ngokuphelele. Umqondo obalulekile ukuthi imigoqo iqukethe ishukela elincane, ayakhiqizi umkhiqizo ongenazo i-carbohydrate. Imigoqo yamaphrotheni izoba yimpendulo yombuzo: ungawaguqula kanjani amaswidi ngetiye?
Ungapheka amaswidi lawo ekhaya. Ukuze wenze lokhu, udinga ukuthatha imbewu, ama-flakes ommbila, ubisi ne-chocolate protein. Ingxube kufanele ibukeke njengenhlama eminyene, hhayi ukunamathela ezandleni zakho. Kumiswa amaxande afanayo kusuka ku-mass ephumela, lapho-ke udinga ukuyithumela efrijini.
Okwamanje:
- ushokoledi obabayo uyancibilika kubhavu wamanzi, uvunyelwe ukupholisa;
- uthele imigoqo ngeshokolethi;
- kuthunyelwe emuva kufriji.
Kungakapheli isigamu sehora, usawoti usekulungele ukudliwa. Izithako ezikule iresiphi zingashintshwa kalula ngemikhiqizo yesifo sikashukela.
Esikhundleni sobisi, thatha i-yogurt enamafutha amancane, i-protein powder kungenzeka ingabi ushokoledi.
Kungani edonsela koshukela
Iziguli kufanele zicabange ukuthi kungani zidonswa ukuba zidle amaswidi. Abantu abaningi bathuthukisa lokho okubizwa ngokuthi ukuncika kokudla, bavame ukutholakala bencike emqondweni, lapho umuntu ebamba amaswidi ngokukhathala, ukucindezelwa, ukungabi nenjabulo empilweni, ukuntuleka kwe-magnesium noma i-chromium. Abathandi bezesayensi bemvelo abanamaswidi banokuswela okukhulu kwe-adrenaline, i-serotonin ne-calcium.
Esinye isizathu kungaba ukusetshenziswa kwenani elikhulu labaswidi, isiguli kubukeka sengathi akulimazi, ngakho-ke ngaphandle kokudliwa unembeza udla ukudla noswidi kaningi. Khuphula ngamandla isifiso se-Aspartame ne-Cyclamate Sodium.
Kuyaphawuleka ukuthi isizathu esibucayi sesifiso sokudla ukudla okumnandi ukuguquka kwesifo sikashukela kusuka kwifomu lesibili kuya ezifweni zohlobo lokuqala. Ngokuphula i-carbohydrate metabolism, i-insulin ye-hormone ayakhiqizwa ngenani elifanele, ushukela uyeka ukufakwa ngokuphelele.
Umuntu onesifo sikashukela ngeke athole isisindo futhi uzokwazi ukugcina isimo esisezingeni eliphezulu uma efunda imithetho embalwa. Kuyadingeka ukuthi ungadli okungaphezu kokukodwa kokushukela ngosuku, futhi udinga ukukhumbula ngobunjalo bemvelo - kumele kube khona inani elincane lezinto eziyingozi kanye ne-chemistry eyaziwa ngokuthi yi-chemistry. Futhi zidla amaswidi engxenyeni yokuqala yosuku.
Ama-sweeteners achazwa kuvidiyo kule ndatshana.
