Ukwelashwa kokudla kungenye yezinto eziphambili empilweni yabanesifo sikashukela. Ngakho-ke, umbuzo wokuthi yiziphi izithelo ezingadliwa sikashukela futhi ezingakwazi, kulindeleke impela.
Kuze kube muva nje, umuthi wawunesiqiniseko sokuthi izithelo ezimnandi ziyingozi kubantu abane-hyperglycemia, ngoba ziqukethe izakhamzimba eziningi ezigaya ukudla kalula. Kepha ucwaningo lwanamuhla luveze ukuthi ezinye izithelo namajikijolo, esikhundleni salokho, zisiza ekuqiniseni inani le-glucose kushukela.
Ake sibheke ndawonye ukuthi yiziphi izithelo ezivunyelwe futhi ezingavunyelwe “ngokugula okumnandi”.
Iyini inkomba ye-glycemic?
Isifo sikashukela sidinga ukulandela ngokuqinile isidlo. Uma iziguli ezinesifo sikashukela sohlobo 1 zingazithuthukisi i-insulin yazo nhlobo, futhi kufanele zenze imijovo, khona-ke uhlobo 2 lwesifo sikashukela lubonakala ngokukhiqizwa okuyingxenye kwe-hormone enciphisa ushukela.
Ukudla ama-carbohydrate ayinkimbinkimbi nokudla okunamafutha amancane asezingeni zokuqala kusiza ukulawula i-glycemia ngaphandle kokuthatha noma yimuphi umuthi. Ukulandela ukudla okunesifo sikashukela kuzosiza abantu abakhuluphele noma ifa lofuzo ukuthi bangakutholi “ukugula okumnandi”.
Inkomba ye-Glycemic (GI) isiza ukukhetha ukuthi yiziphi izithelo ongazidla nesifo sikashukela, wenze nokudla. Lesi sikhombisi sibonisa izinga lethonya lokudla okudliwayo ekuqoqweni kashukela emzimbeni womuntu. Ukuphakama kwe-GI, ama-carbohydrate asheshayo ayabanjwa, okuholela ekukhuleni ngokushesha kwe-glucose.
Izici ezilandelayo zingathonya ushintsho ku-GI:
- indlela yokwelapha yokushisa;
- indlela yokupheka.
Inani elijwayelekile loshukela omsulwa amayunithi ayikhulu. Kunetafula elibonisa uhlu lwemikhiqizo, kufaka phakathi izithelo, enenkomba yazo ye-glycemic. Ngokuya ngesilinganiso sokutholwa kwamakhompiyutha e-carbohydrate, imikhiqizo iyahlukaniswa:
- I-GI ephansi (amayunithi angama-30). Ukudla okunjalo kudliwa ngaphandle kwemikhawulo. Okusanhlamvu okusanhlamvu, inyama edliwayo kanye nemifino ethile akubanga i-hyperglycemia.
- Nge-GI evamile (amayunithi angama-30-70). Iziguli kufanele zicabangele i-GI lapho inquma umthamo wemijovo ye-insulin. Uhlu lwemikhiqizo lukhulu - kusuka kubhontshisi, ubhontshisi futhi luphela ngamaqanda nemikhiqizo yobisi.
- Ngama-GI aphezulu (amayunithi angama-70-90). Ukudla okunjalo kufanele kugwenywe kuhlobo lokuqala nesibili lwesifo sikashukela. Lokhu kufaka ushokoledi, amazambane, i-semolina, ilayisi, uju, njll.
Ngaphezu kwalokho, kukhona imikhiqizo ene-GI ephezulu kakhulu (amayunithi angama-90-100). Ukudliwa kwemikhiqizo enjalo kuphikisana ngokuphelele kushukela.
Izithelo Ezivinjelwe Sikashukela
Kuyiqiniso, kunezithelo ezivinjelwe ushukela, ukusetshenziswa kwazo okuholela ku-hyperglycemia. Ngakho-ke, isiguli esinenkinga yalesi sifo kufanele sikushiye ukusetshenziswa kwaso, ngoba singama-carbohydrate asigayayo.
Kuyingozi kwabanesifo sikashukela ukudla ngisho nezithelo ezivunyelwe eziphekwe ushukela (izithelo ezilondoloziwe, ezilondoloziwe).
Izithelo zingadliwa kuphela ku-ayisikhilimu noma kwifomu eluhlaza.
Kwenqatshelwe ukuphuza izitsha ezisanda kufakwa ezisithelo ezivunyelwe kuya kwabanesifo sikashukela, ngoba kunamakhompiyutha amaningi e-carbohydrate kusiphuzo kunezithelo ngokwazo.
Ngakho-ke, awukwazi ukudla izithelo ezinjalo ngesifo sikashukela:
- UMelon IGI yakhe ingamayunithi angama-65. Yize iqukethe amavithamini, i-cobalt, i-potassium ne-folic acid, ukuthathwa kwayo kumele kube nomkhawulo ngokuqinile.
- Ubhanana Akunconywa ukuthi udle lezi zithelo uwedwa unesifo sikashukela. Dinga ukubonisana nochwepheshe.
- Tangerines. I-GI yabo iphezulu kakhulu, ngakho-ke labo abadla inani elikhulu lama-tangerine, bazinikezela ngokwanda kwe-glycemia.
- Amagilebhisi Izithelo kanye nejusi kufaka ama-carbohydrate amaningi egaya ngokushesha, ahlanganiswe "isifo esimnandi".
- UCherry omnandi Kunconywa ukuthi ungadli izithelo ezinoshukela nhlobo kushukela, futhi izinhlobo ze-acid zivunyelwe ukuba zithathwe kancane.
- I-Watermelon I-GI yayo ingamayunithi angama-75. Ngaphandle komkhiqizo wamakhalori aphansi, ungadliwa ushukela wesifo sikashukela ngokuqapha ngokweqile.
- Izithelo ezomile. Kwenqatshelwe ukusebenzisa izithelo ezomisiwe zeshukela, ngoba zinama-carbohydrate amaningi angagaya kalula. Lezi ubhanana omisiwe, ukwatapheya, amakhiwane, ibhece, ikhenathi.
Futhi kwenqatshelwe ukusebenzisa izithelo ezihlukile - ama-Persimmons kanye nophayinaphu.
Izithelo Ezivunyelwe Sikashukela
Ngenxa yokuqhubekela phambili nemiphumela engaba khona, isifo sikashukela siqashelwa njenge-pathology engathí sina esidinga ukulawulwa nokunakwa okukhethekile.
Amajikijolo nezithelo kungumthombo wama-micro-, macro-element namavithamini, abalulekile emzimbeni.
Izithelo ezizuzisa kakhulu zikashukela zingawolintshi angafakiwe, ama-apula omuncu, i-grapefruit nelamula. Yiziphi izithelo ezivunyelwe nge-hyperglycemia ezingatholakala etafuleni lenkomba ye-glycemic. Ngokuvamile ungadla izithelo ezinesifo sikashukela esine-GI yamayunithi angaphansi kwama-50-65.
Imiphi amajikijolo nezithelo zabanesifo sikashukela abanomphumela omuhle ekwelapheni lesi sifo? Ukuhlupheka "ukugula okumnandi" kumele udle:
- Ama-apula aluhlaza anambambatha omuncu noma omnandi futhi omuncu. I-applesauce engenawo ushukela nayo izosizakala.
- Amapharele ngeke abe isidlo esihle kuphela, kepha futhi angezelelwa olukhulu esitsheni esiseceleni.
- Lemon, engezwa amasaladi, itiye nenhlanzi.
- Amajikijolo angenye yamajikijolo ambalwa angadliwa “ngesifo esimnandi.”
- I-Grapefruit isithelo esigcina ukuqina nokuqina kwemithambo yegazi. Kuba wusizo ikakhulukazi ekunciphiseni isisindo, njengoba kushisa amaseli okunamafutha.
- I-peach ingumthombo we-Vitamin A, iqembu B, i-sodium, i-potassium, i-silicon nezinye izinto. Kwandisa ukungatheleleki kokugonywa kwesiguli.
- Ama-cranberry, ama-sitrobheni kanye nama-lingonberry amajikijolo aba usizo lapho edliwa ngamanani afanelekile ngaphansi kokuqondisa kukadokotela.
- UCherry ucebile ngezakhi ezidingekayo ekusebenzeni okujwayelekile komzimba, izinto ze-allergen zingakhona kuwo, ngakho-ke i-cherry ayifanele wonke umuntu.
- I-Plum ayisiwona kuphela omnandi, kepha futhi ingumkhiqizo wokupholisa.
- Yidla i-currant encane emnyama nsuku zonke, ngoba iphinda ibuyele izinqolobane zomzimba wamavithamini.
Ukudla izithelo ezingafakiwe, ungalawula inani likashukela kuluhlu lwamanani ajwayelekile, kepha izithelo ezimnandi azinconywa ukuthi uhlanganyele, ukuze ungalimazi impilo yakho.
Izithelo zezithelo zabanesifo sikashukela
Phambilini, umbuzo wokuthi kungenzeka yini ukuthi abanesifo sikashukela baphuze iziphuzo ezisanda kufakwa yimpendulo engemihle, kepha amanye amajusi angathathwa bobabili yiziguli zohlobo lokuqala nolwesibili lwalesi sifo.
Isiphi isiphuzo esinempilo kakhulu?
Into esemqoka lapha ukunaka izithelo ezivunyelwe zesifo sikashukela sohlobo 2.
Inketho efaneleke kakhulu yesifo sikashukela:
- Ijusi lepomegranate kushukela, elikwazi ukuvimba ukuthuthukiswa kwemiphumela emibi, kufaka phakathi i-stroke kanye ne-atherosclerosis. Kunconywa ukuthi ungeze inani elincane loju ujusi. Iziguli ezine-acidity ephezulu nezinye izinkinga zesisu akufanele zizithathe. Amagremu ayi-100 esiphuzo aqukethe ama-carbohydrate angama-64 kcal no-14.5, futhi akukho mafutha nhlobo, angaqedwa ngesikhathi sokwelashwa kokudla.
- Phuza ujusi kalamula kancane, ngaphandle kokufaka ushukela namanzi. Isiphuzo esinjalo siwusizo ku-atherossteosis nasekuvinjelweni kwawo. Kuthuthukisa izinqubo ze-metabolic futhi kuhlanza umzimba wesifo sikashukela kusuka kubuthi, kufaka phakathi imizimba ye-ketone. Kujusi kalamula (amagremu ayi-100) kune-16.5 kcal kuphela no-2.8 amagremu ama-carbohydrate.
- Phuza i-birch sap ebunjiwe. Ingilazi eyodwa yesiphuzo ethathwa nsuku zonke inomphumela omuhle ezinhlelweni zezitho zangaphakathi zesifo sikashukela.
Yimiphi imikhiqizo esetshenziselwa ukwenza amajusi? Kungaba ama-apula aluhlaza, ama-blueberries, ama-cranberry nemifino ethile - iklabishi, izaqathi noma beet.
Kuyazuzisa ukuqonda ukuthi akunakwenzeka ukuphuza ama-juices athengiwe kushukela, ngoba aqukethe ushukela omningi, udayi kanye nokufakwa esikhundleni sokunambitha okufakelwe. Kubaluleke ukwedlula ukukhetha izithelo ezidliwayo noma izithelo. Ngakho-ke, ungathola izakhi zomzimba eziningi futhi ulondoloze amazinga evamile eglucose.
Ngenxa yetafula le-glycemic, ungabona kalula ukuthi yiziphi izithelo ongazidli nokuthi iyiphi ongazidla. Ukuze uthole ukwelashwa kwesifo sikashukela noma ukuvimbela, yidla i-apula entsha, iperesi noma iperesi. Kubandakanya amavithamini amaningi futhi akuholeli ekwenyukeni kwe-glucose emzimbeni. Khumbula ukuthi le patology isiphenduke ubhubhane lwekhulu lama-21, ngakho-ke abantu abasengozini kufanele bathathe ukudla okunenkomba ye-glycemic index ephansi kanye nokuqukethwe kwekhalori. Lezi izinkomba ezimbili eziphambili ezikuvumela ukuthi uthathe ukudla okuthile kwesifo sikashukela.
Hlobo luni lwezithelo umuntu onesifo sikashukela angalutshela uchwepheshe kule vidiyo ekulesi sihloko.
