Kuhlobo lwe-mellitus yesifo sikashukela sohlobo 1 nohlobo 2, i-carbohydrate metabolism iyaphazamiseka, yingakho ushukela wegazi ukhuphuka ezigulini. Izimbangela zokuthuthuka kwalesi sifo ukwehluleka ekwenziweni kwe-insulin, i-hormone eguqula ushukela ube amandla.
Ingxenye ebalulekile yokwelashwa kohlobo 1 lwesifo sikashukela esinokukhuluphala ukunamathela ekudleni okuthile. Iziguli zidinga ukulandela ukudla okune-carb ephansi, kufaka phakathi imifino, izithelo ezimuncu, inhlanzi enamafutha amancane nenyama kwimenyu yansuku zonke.
Kepha kuvunyelwe yini ukudla okusanhlamvu ku-hyperglycemia engapheli? Futhi uma kunjalo, hlobo luni lwamabele engingaludla ngesifo sikashukela sohlobo 2?
Ukuqonda le nkinga kuzo zonke iziguli ezinenkinga ye-endocrine, udinga ukwazi inkomba ye-glycemic yemikhiqizo abayisebenzisayo. Okulandelayo kuchaza lokho okumelwe yinkomba futhi kunikeza uhlu olukhombisa i-GI yawo wonke amabele.
Iyini inkomba ye-glycemic yezinsolo?
Ngoshukela wegazi ophakeme, ukudla okune-carb ephansi kufanele kulandelwe. Kepha okusanhlamvu kuyaziwa njengokudla okunempilo. Ngakho-ke, kubalulekile ukwazi ukuthi ukudla okunjalo kufanelekile yini ezifweni ze-endocrine nokuthi iyini inkomba ye-glycemic yezinhlamvu.
Isifo sikashukela, esisanda kufunda ngesifo saso, kubalulekile ukuqonda ukuthi yini i-GI. Inani lentengo ye-glycemic ingenye yezinkomba ezibaluleke kakhulu, kufanele icatshangwe lapho wenza imenyu yansuku zonke.
Leli nani libonisa isikhathi lapho ama-carbohydrate asemkhiqizweni adonswa ngumzimba futhi andisa ushukela wegazi. Isilinganiso se-GI sifaka kusuka kumayunithi angama-0 kuye kwangama-100.
Ukudla okune-GI ephezulu kucutshungulwa ngokushesha, futhi ukudla okunenkomba ye-glycemic ephansi kunothile ku-fiber futhi kuqhutshwe amandla amahora amaningi. Uma uvame ukudla ukudla nge-GI engaphezu kuka-60, izinqubo ze-metabolic zizohluleka, okuzobangela isisindo ngokweqile nokukhula kwe-hyperglycemia engalapheki.
Ngokuphathelene nanoma yikuphi okusanhlamvu, inkomba ye-glycemic yemikhiqizo enjalo iphezulu impela. Kepha okusanhlamvu kungadliwa, ngoba kuyasiza. Noma kunjalo, ukudla ukudla okunjalo kuvunyelwe ngezikhathi ezithile - kanye noma kabili ngosuku futhi ekuseni.
Ithebula elinquma inkomba ye-glycemic yezinhlamvu:
- ilayisi elimhlophe - 90;
- granola - 80;
- amabele - 71;
- umzala, i-semolina, iphalishi wommbila - 70;
- i-oatmeal - 60;
- I-Bulgur - 55;
- irayisi elinsundu, i-basmati - 50;
- i-buckwheat - 40;
- quinoa - 35;
- pearl ibhali 20-30.
Kuyaphawuleka ukuthi i-GI yemikhiqizo ingahlukahluka, kuya ngendlela yokulungiselela kanye nezithako ezingezwe kuzo.
Ukuqonda ukuthi yini evunyelwe ukuthi idle ngesifo sikashukela sohlobo 2 nokuthi yini okungafanele, udinga ukubheka izinhlobo zezinhlamvu ngemininingwane ethe xaxa futhi uthole ukuthi ungazilungisa kanjani.
Izinhlobo ezisebenzayo zokusanhlamvu zabaneshukela
Kunconywa ukusebenzisa ama-carbohydrate ayinkimbinkimbi sikashukela, ngoba amunca kancane, andisa izinga likashukela wegazi kancane kancane, ngaphandle kokubangela ukugxuma okubukhali kwi-glycemia. Inzuzo yepalishi ukuthi inikeza umuzwa wokugcwala isikhathi eside.
Izinhlamvu zesifo sikashukela kufanele zibe khona ekudleni. Ziqukethe izinto eziningi ezilusizo - ukulandelela izinto, amavithamini, i-fiber.
Manje hlobo luphi lokudla okusanhlamvu okungenzeka ngesifo sikashukela sohlobo 2? Kwi-hyperglycemia engapheli kanye nokukhuluphala, i-buckwheat, iqanda, i-oatmeal, ibhali, amabele, ummbila, i-quinoa, ifilakisi nelayisi elinsundu (basmati) iyindlela efanelekile kunazo zonke.
Okusanhlamvu okungcono kakhulu kwabanesifo sikashukela yi-quinoa, okuyisitshalo sasendulo okusanhlamvu nesihlobo semifino eluhlaza enamahlamvu (isipinashi, i-chard). Inani lomkhiqizo lilele ekwakhekeni okuhle kwalo:
- amaprotheni, kufaka phakathi i-lysine;
- izinto ezahlukahlukene zokulandela umkhondo, kufaka phakathi i-calcium;
- amavithamini E, C no-B.
Inkomba ye-glycemic ye-quinoa ingama-35. Ilungele abantu abane-glucose ephezulu yegazi.
Futhi, okusanhlamvu kuqukethe izinto ezinciphisa ushukela. Le yi-quartzetine, evikela amaseli emonakalisweni ngama-radicals wamahhala.
Uma nsuku zonke kuba khona i-quinoa - isisindo sincishisiwe futhi ingozi yokuthuthuka kwezinkinga zenhliziyo iyancishiswa. Ukuthola umphumela wokuphulukisa owuthandayo, ungadla iphalishi lifinyelela kathathu ngosuku ngezingxenye ezincane.
Esikhathini sikashukela, i-buckwheat, ene-GI esezingeni eliphakathi (50), kubhekwa njengengasasebenzi kangako. Njengengxenye yephalishi, kunezinhlobo eziyi-18 zama-amino acid, kufaka phakathi ezibalulekile. Uma udla njalo izitsha eziphambili ezisuselwa kulokhu okusanhlamvu, umzimba uzothola isamba esidingekayo se-mania, iron ne-folic acid.
I-Buckwheat, ikakhulukazi eluhlaza, ilusizo kushukela, kepha qaphela inani layo. Kuze kudliwe kube yizipuni ezi-8 zephalishi ebilisiwe ngosuku, okunyusa ukugcwala koshukela ngemuva kokudla ngo-1-2 mmol / l kuphela.
I-Oatmeal ingaba yisisekelo sokudla okune-carb kancane ntambama kwabanesifo sikashukela. Inokuqukethwe kwekhalori okulinganiselayo futhi kugcwalisa umzimba ngamandla isikhathi eside. Ine-fiber, ama-antioxidants wemvelo, i-methionine.
Izazi ze-Endocrinologists kanye nezazi zezempilo zitusa ukudla lokhu okusanhlamvu ku-hyperglycemia engapheli, ngoba iqukethe i-insulin yemvelo. Ngokusetshenziswa kwansuku zonke kwe-oatmeal, ama-pancreas, isibindi, amathumbu ayenziwa, i-cholesterol eyeqile idonswa emzimbeni bese i-carbohydrate metabolism isjwayelekile.
Ama-barley groats awusizo kushukela ngoba aphansi kilojoule (80 kcal nge-100 g) futhi anenkomba ephansi ye-glycemic. Ngasikhathi sinye, ucebile ngamaprotheni, amafutha, amavithamini kanye namaminerali.
Izici eziwusizo zephalishi lebhali:
- kuqinisa amasosha omzimba;
- kusebenze ukuhamba kwegazi;
- kuthuthukisa ubude bengqondo;
- inomphumela wokugaya;
- ejwayelekile indlela yokugaya ukudla.
I-retinopathy iyinkinga evamile yesifo sikashukela, kepha ngokudla njalo kweseli, amathuba ezinkinga zokubona ancishiswa kakhulu. I-Croup iyakwazi ukwehlisa izinga le-glycemia.
Izazi eziningi ze-endocrinologists zeluleka iziguli ukuba zicebise ukudla kwazo ngezinhlamvu zefilakisi. Lo mkhiqizo ukhulisa ukumelana kwamangqamuzana ne-insulin, kususa ushukela ngokweqile egazini futhi kufane nokwejwayelekile kwama-pancreas nesibindi.
I-Perlovka ngolunye uhlobo lokudla okusanhlamvu okungavinjelwe kushukela. Ukusebenziseka kwayo ukunciphisa ijubane lesifo kanye nokuvikela ukukhula kwalo. Ibhali elicwengekile ligcwalisa umzimba ngensimbi ne-phosphorus futhi linokuqukethwe okuphansi kwekhalori (150 kcal nge-100 g).
Ubisi olunama-glycemia okungamahlalakhona kuvunyelwe ukudla ngamanani ajwayelekile. Ngemuva kwakho konke, i-porridge ithuthukisa i-carbohydrate metabolism futhi igxiliwe kahle endaweni yokugaya ukudla, ngaphandle kokubangela ukungezwani komzimba. Kepha abanesifo sikashukela bangcono ngokudla ukolweni okuhlanze umzimba bese kwehlisa ushukela wegazi.
Akukho okuphikisana nokusetshenziswa kwezinsimbi zommbila zeshukela. Inkomba ye-glycemic yeHominy ingama-40. Isitsha esiseceleni sinothile ku-Vitamin E ne-carotene.
Naphezu kokuqukethwe kwekhalori kakolweni, akuholeli ukukhuluphala. I-Croup ihlanze umzimba futhi isiza ukuguquguqula i-lipid metabolism.
Ungapheka kanjani iphalishi yeshukela?
Ngaphambi kokupheka isidlo esiseceleni, kufanele wazi ukuthi, kuye ngezithako ezingezwe kuzo, inkomba yayo ye-glycemic ingahluka. Uma uhlanganisa okusanhlamvu ne-kefir noma i-yogurt yemvelo ngaphandle koshukela (GI 35), khona-ke kufanele kube ngaphansi kilojoule nge-GI ephansi.
Ukuvimbela ukukhuluphala, kuvunyelwe ukusebenzisa kufika ku-200 g (wezipuni ezi-4-5) zomkhiqizo ngasikhathi sinye, futhi kungcono ngosuku. Kungcono ukupheka iphalishi emanzini. Kuvunyelwe ukusebenzisa ubisi lwe-nonfat oluhlanjululwe, inyama yesibili noma umhluzi wemifino.
Ukudla okunesifo sikashukela kudinga ukulungiswa kusengaphambili, okuzokuvumela ukubala inani lama-carbohydrate. Ngisho nezinhlamvu zamakhalori eziphansi azikwazi ukudliwa ngamanani angenamkhawulo, ngoba lokhu kuzoholela ekuzuzeni isisindo.
E-buckwheat, i-oatmeal, ibhali kanye nezinye izitsha eziseceleni, akusikisela ukwengeza ibhotela. I-sweetener (i-xylitol, i-fructose, i-saccharin) ivunyelwe njenge-sweetener.
Izinhlamvu eziyingozi ezinesifo sikashukela
Ngesifo sikashukela, iphalishi kusuka kulayisi elimhlophe elisetshenzwe, okuwumkhiqizo onama-carbohydrate amaningi, kwenqatshiwe. Akunangqondo ukudla i-semolina, noma ngabe iphekwe emanzini.
Lokhu okusanhlamvu kudonswa ngokushesha futhi kunomthelela ekukhuluphiseni. Iphinde futhi ikhuphule izinga leshukela emzimbeni.
Ngenxa yezizathu ezifanayo, izazi zokudla azikukhuthazi ukudla iphalishi sikashukela. Kepha ngokungafani ne-semolina nelayisi, iqukethe izinto eziningi ezilusizo.
Kufanelekile ukuyeka i-herculean flakes. Zine-GI ephezulu futhi ziqukethe okungenani amavithamini namaminerali. Ngisho namaHercules aholela ekuzuzeni isisindo ngokushesha.
Ngisho okusanhlamvu okunempilo kungalimaza abanesifo sikashukela. Ngakho-ke, udinga ukwazi mayelana ne-contraindication ukuphathwa kwezinhlobo ezithile zamabele:
- I-quinoa - iqukethe i-oxalate, okuholela ekwakhekeni kwesihlabathi netshe ezinsweni;
- amabele - awukwazi ukudla nge-acidity ephezulu kanye nokuqunjelwa;
- ummbila - amaprotheni awangenwa kahle ngumzimba, okuholela ekunciphiseni isisindo;
- i-buckwheat - ecebile ngama-amino acid, ingabangela ukusabela komzimba.
Izinzuzo nemithetho yokudla okusanhlamvu kashukela ichazwe kuvidiyo kule ndatshana.
