Umbuzo wokuthi kungenzeka yini ukuthi udle amazambane ane-Type 2 sikashukela mellitus uvuka ngesikhathi sokubonisana nodokotela we-endocrinologist kanye nomondli wezempilo, ngoba iziguli ziphoqelelwa ukuba ziqaphele lapho zikhetha imikhiqizo yokudla. Ngokuya kokudla okuyikho, kungenzeka ukuthi wehlise kancane inkambo noma umise ukuvela kwezifo ezihlangene.
Ukuzikhethela ukudla, umuntu onesifo sikashukela kufanele ancike kulokho izakhi namavithamini akuyo. Udinga futhi unake imiphumela engaba khona yokudla ushukela wegazi.
Izingxabano ngokutholakala kokudla amazambane ngohlobo 2 sikashukela nohlobo 1 sikashukela avela ngenxa yemiphumela ekhethekile yama-carbohydrate emzimbeni womuntu. Kubalulekile ukukhumbula ukuthi ama-carbohydrate angaba lula futhi abe yinkimbinkimbi.
Ama-carbohydrate alula:
- ikwazi ukudonsa ngokushesha;
- cishe ngokushesha shintsha i-glycemia, ikhulisa ushukela.
Ama-carbohydrate ayinkimbinkimbi, abizwa nangokuthi ama-polysaccharides, amunca kancane, ezinye izingxenye azithakwa ngumzimba nakancane. Ama-carbohydrate anjalo ayatholakala namazambane.
Ngabe umkhiqizo uqukethe amangaki? I-100 g yemifino eluhlaza iqukethe amayunithi ama-2 wesinkwa, ama-65 g wamazambane aphekwe 1 XE, noma ngabe amazambane aphekwa kanjani.
Ungawapheka kanjani amazambane
Mayelana nokuthi kudle amazambane kashukela noma cha, odokotela abavumanga. Kodwa-ke, uma imifino ivunyelwe ukusetshenziswa, khona-ke ngesilinganiso esilinganiselwe.
Kumele kubhekwe ukuthi kubalulekile hhayi kuphela inani lamazambane asetshenzisiwe, kodwa futhi nendlela yokulungiselela kwayo. Amazambane adliwa ngokucophelela ngesifo sikashukela sohlobo 2 ngokukhuluphala, ngoba inkomba yokudla yalesi sigaba seziguli kufanele ibe mincane.
I-soaking isiza ukunciphisa inani lesitashi kanye nenani lama-carbohydrate kuma-tubers amazambane; le nqubo isiza nokwenza ngcono inqubo yokugaya. Ukwehlisa isitashi:
- geza imifino, uyihlambe;
- wageza, wagcwala amanzi abandayo amahora ambalwa (kahle, cwilisa ubusuku bonke).
Ngemuva kwalesi sikhathi, ungqimba lwesitashi luba phansi ezitsheni zamazambane. Amazambane afakwe emanzini kufanele aphekwe ngokushesha, awakwazi ukugcinwa. Uma ufaka amazambane, ungathuthukisa ukugaya, usize isisu singakhiqizi izinto ezikhulisa ushukela wegazi ngendlela ephawuleka.
Ungawapheka kanjani amazambane aboshukela? Ngesifo sikashukela, ungapheka amazambane ezikhunjeni zazo, usipheke nge-peel. Ukusetshenziswa ngokulinganayo kwama-potato chips aphekwe ekhaya nangayo i-oli yemifino yemvelo kuvunyelwe. Umthwalo we-glycemic wesitsha uphezulu, ngakho-ke ungadla ama-chip ngezikhathi ezithile kuphela.
Ngo-ushukela osele egazini, kuvunyelwe ukudla amazambane abhakisiwe, isidlo singaphekwa esipheki esisheshayo noma kuhhavini. Ubhatata obhakwe kushukela awunconywa njengesitsha esizimele, kungcono ukufaka isaladi yemifino elisanda kulungiswa kuyo ukuze iqukethe amakhambi amasha ezinhlobo ezimbili noma ezintathu.
Ishubhu lamazambane elilodwa eliphakathi nendawo liqukethe amakhalori angaba ngu-145, ahlala ebhekelwa lapho kwenziwa imenyu yeziguli ezine-hyperglycemia nokukhuluphala. Isitsha esinjalo sifakwa ekudleni kweziguli ukuvimbela ukuthuthukiswa kwezifo zesistimu yenhliziyo. Inkomba ye-glycemic iyamukeleka.
Kuhle kakhulu ukusebenzisa amazambane amancane abilisiwe, elinye ukhonza:
- iqukethe amakhalori angaba ngu-115;
- inkomba ye-glycemic - amaphuzu angama-70.
Lesi sidlo sithinta izinga kashukela wegazi kanye nengxenye yejusi yezithelo ngaphandle koshukela, isinkwa se-bran.
Kuyadingeka ukushiya ngokuphelele amazambane abunjiwe; akadliwanga noma ngobuncane. Kuyingozi kakhulu ukudla amazambane abunjiwe ngokufakwa ibhotela namanye amafutha ezilwane, inkomba ye-glycemic yesitsha yanda ifinyelela emazingeni aphezulu.
Ungayikhetha kanjani okulungile
Lapho ukhetha amazambane, into yokuqala okudingeka uyinake ukuthi ama-tubers kufanele abe mancane, aphakathi ngosayizi. Noma amazambane engakhangi ngokwanele ukubukeka, asaqukethe izinto eziningi ezilusizo. Lokhu kufaka i-bioflavonoids, enomphumela wokuqinisa ojwayelekile, namavithamini wamaqembu B, C, PP,
Ngaphezu kwalokho, kumazambane amancane kunenani elanele lamaminerali abalulekile omzimba: i-zinc, i-iron, i-calcium, i-magnesium. Imvamisa emashalofini ezitolo ungathola izinhlobo ezintsha zamazambane, ahluka ngombala ongashiwakali ngathi (kusukela komnyama kuya kokuluhlaza okwesibhakabhaka nokubomvu). Kuyaphawuleka ukuthi lapho umbala we-tubers uqhakaza kakhulu, izakhi zomzimba kanye nama-antioxidants kuwo, nomthwalo we-glycemic uyancishiswa.
Akunconywa ukuthenga amazambane nge-peel ephukile yombala oluhlaza okotshani, ngoba lokhu kubonisa isitoreji esingafanele semifino, inani elikhulayo lama-alkaloids ayingozi empilweni yabanesifo sikashukela.
Ngokuvamile, amazambane kanye nohlobo 2 lwesifo sikashukela imiqondo ehambelana ngokuphelele, isimo esiyinhloko ukungakhohlwa ngomqondo onjengokuthi:
- okuqukethwe kwekhalori;
- inkomba ye-glycemic yesitsha;
- izindlela ezilungile zokupheka imifino.
Ingxenye eyodwa yamazambane abhakwe ngeke iphazamise ushukela wegazi ikakhulukazi.
Lapho isiguli esinohlobo 1 noma isifo sikashukela sinamathela emithethweni ethile yokudla okunempilo, singaphila impilo ephelele.
Ukwakheka kokudla okunengqondo kuzoba isihluthulelo sempilo enhle nempilo ende.
Izimfihlo zokupheka, zokudla
Amazambane abhakisiwe, uma ephekiwe ku-microwave, aphenduka angabi nawokudla futhi omile. Ngalesi sizathu, ochwepheshe bezokwelapha baluleka ukupheka imifino kuhhavini ojwayelekile, usawoti omncane bese uwubeka lapho uthambisa, umthwalo we-glycemic uzoba mncane.
Ungadla isidlo esinjalo njengesitsha esisehlangothini, uhlanganiswa namakhowe noma imifino. Ngesifo sikashukela, kuvunyelwe ukwenza isitshulu, engeza i-zucchini, u-anyanisi, utamatisi, upelepele omnandi ubhatata. Zonke izakhi zigawulwa zibe ngama-cubes amancane, athululelwa ngamanzi bese zibila ngokushisa okuphansi. Ekugcineni, inani elincane lamafutha zemifino livunyelwe. Isitsha sibizwa ngokuhlukile, kepha ubuchwepheshe bokupheka bucishe bufana.
Awungeke udle amazambane aqandisiwe, isitashi sokudla kuso, imifino igaywe isikhathi eside futhi kabi ngomzimba. Ehlelweni lokufaka umkhiqizo, amagciwane azuzayo avinjelwa ngamafutha acid, anikela ekushisweni kwama-carbohydrate.
Ngakho-ke, amazambane athosiwe kufanele alahlwe. Ukusetshenziswa njalo kwamazambane othosiwe kusuka ekudleni okuhleliwe kuhlala kuholela ekukhulupheni kanye noshukela omkhulu wegazi, ikakhulukazi uma uyithambisa emafutheni ezilwane.
Ngabe ushukela ungadliwa kusihlwa? Izinga lamazambane lansuku zonke liyadingeka:
- ihlukaniswe ngezindlela eziningana;
- yidle engxenyeni yokuqala yosuku.
Ngalo mbuso, ungakujabulela ukudla okuthandayo ngaphandle kokuthola isisindo esengeziwe. Imifino izogcina umuzwa wokugcwala kuze kube isidlo esilandelayo.
Uma umuntu onesifo sikashukela edla izikhathi ezingama-5-6 ngosuku ngezingxenye ezincane, imetabolism iyavuma futhi ishesha, kanti umthwalo we-glycemic uyancipha.
Ukuhambisana kwamazambane
Esikhathini sikashukela sohlobo lwesibili, kukhona izincomo ezithile zokusebenzisa ukudla kwe-carbohydrate, ngakho-ke ama-carbohydrate akufanele ahlanganiswe namaprotheni, ngoba isilinganiso sokutholwa kwawo siyahlukahluka ngandlela-thile, njengoba kunjalo nangomthwalo we-glycemic.
Lapho amaprotheni engena esiswini kanye nama-carbohydrate, inqubo yokugaya ihamba kancane. Izazi eziningi zokudla okunempilo zenziwa ngokwezigaba, zenqabela iziguli ukuthi zidle zibilisiwe nanoma yimaphi amanye amazambane kanye nenkukhu, inyama, amaqanda nenhlanzi.
Futhi, amazambane abilisiwe akufanele abe khona epuletini kanye notamatisi, kumatamatisi kukhona i-acid, ethinta kabi i-ptyalin - i-enzyme ebalulekile edingekayo ukumuncwa kwama-carbohydrate.
Ubhatata onesifo sikashukela usetshenziswa kahle ngemifino enjalo:
- i-zucchini;
- iklabishi;
- uphizi oluhlaza;
- izaqathe;
- imifino enamahlamvu.
Ukusuka kule mifino, ungenza isaladi, vele usike imikhiqizo nganoma yisiphi isamba.
Akunasidingo sokuyeka amazambane, noma ngabe umuntu enoshukela futhi efuna ukwehlisa isisindo. Uma uhlanganisa kahle amazambane ngamakhambi nemifino, ingxenye encane yamafutha namaprotheni, ungakwandisa ukudla ngaphandle koshukela, amazambane abe yindishi ewusizo. Umqondo wesifo sikashukela kanye namazambane uyahambelana.
Uchwepheshe kule vidiyo ekulesi sihloko uzokhuluma ngemithetho yokudla amazambane kushukela.
