Izithelo ziyingxenye ebalulekile yokudla komuntu. Bangumthombo ocebile wamavithamini, amaminerali, i-fiber, ama-organic acid nezinye izinto eziningi ezidingekayo ekusebenzeni komzimba okujwayelekile.
Kepha ngezifo ezithile, ukusetshenziswa kwazo kunconyelwa ukuba kubekwe umkhawulo ukuze kungabi kubi kakhulu ngalesi sifo. Enye yezifo ezinjalo i-mellitus yesifo sikashukela, lapho okuqukethwe ushukela okuthe xaxa izithelo kungadala i-hyperglycemia.
Ukugwema le nkinga engathandeki, isiguli esinoshukela kufanele sikhethe izithelo ezinokuqukethwe kwe-carbohydrate ephansi, i.e. ngenkomba ephansi ye-glycemic. Izithelo ezinjalo zingaphezu kokuba zibonakala ekuqaleni kokuqala futhi kufanele zibekhona ekudleni kweziguli.
Okuqukethwe ushukela ezithelo
Iziguli ezinenkinga yesifo sikashukela zivunyelwe ukuthi zidle noma yisiphi isithelo esinenkomba ye-glycemic yaso engadluli kuma-60. Ezimweni ezingandile, ungasithokozela isithelo ngesidakamizwa esingaba ngu-70. Zonke izilimo zezithelo ezinenkomba ye-glycemic ephezulu zivinjelwe ngokuphelele uma kuthathwa ushukela okhubazekile.
Le nkomba ibaluleke kakhulu kushukela, ngoba iyasiza ukuthola ukuthi yiziphi izithelo eziqukethe ushukela omningi nokuthi ushesha kangakanani ukumunwa ngumzimba. Inkomba ye-glycemic yemikhiqizo kufanele icatshangwe nganoma uluphi uhlobo lwesifo, kokubili isifo sikashukela esincike ku-insulin nesingathembeki.
Kubalulekile ukukhumbula ukuthi amajusi ezithelo nawo aqukethe ushukela omningi futhi enenkomba ye-glycemic ephakeme kakhulu, ngoba ngokungafani nezithelo ezintsha, azinayo i-fiber ekwakhiweni kwawo. Bafaka ubunzima kumanyikwe futhi kungadala ukwanda okukhulu koshukela wegazi.
Ngaphezu kwalokho, okuqukethwe ushukela ezithelo kukhuphuka ngemuva kokwelashwa okushisa, noma ngaphandle koshukela ongeziwe. Inqubo efanayo ibonwa lapho omisa izithelo, ngakho-ke, iningi loshukela litholakala ezithelo ezomisiwe. Lokhu kuyiqiniso ikakhulukazi ngezinsuku namagilebhisi omisiwe.
Inani ushukela ezithelo lilinganiswa ngobungako njengamayunithi esinkwa. Ngakho-ke i-1 heh ingu-12 g wama-carbohydrate. Le nkomba ayiyona evamile phakathi kwabanesifo sikashukela njengenkomba ye-glycemic, kodwa iyasiza ukuhlukanisa izitshalo ezicebile kushukela nezithelo ezinokuqukethwe okuphansi kwama-carbohydrate.
Inani elincane likashukela, njengomthetho, litholakala ezithelo ezinambitheka omuncu kanye nefayibha eningi. Kepha kukhona okuhlukile kulo mthetho. Ngakho-ke, izinhlobo eziningana zezithelo ezimnandi zinenkomba ephansi ye-glycemic ngakho-ke azivinjelwe kushukela.
Ithebula le-glycemic indices lizokusiza ukuthi uthole ukuthi yiziphi izithelo eziqukethe ushukela omncane. Ithebula elinjalo labanesifo sikashukela lizokuvumela ukuthi udwebe ngokufanele imenyu yokwelashwa, ngaphandle kwezithelo zonke ezinokuqukethwe okunoshukela okuningi kusuka kukho.
Izithelo namajikijolo ngezinga eliphansi, eliphakathi neliphezulu le-glycemic:
- I-Avocado - 15;
- Ulamula - 29;
- I-Lingonberry - 29;
- Ama-cranberry - 29;
- I-sea buckthorn - 30;
- Strawberry - 32;
- UCherry - 32;
- I-sweet cherry - 32;
- I-Cherry plum - 35;
- Blackberry - 36
- Ama-raspberries - 36;
- Blueberry - 36;
- UPomelo - 42;
- AmaMandarins - 43;
- Amagilebhisi - 43;
- I-Blackcurrant - 43;
- I-currant ebomvu - 44;
- Amaplamu - 47;
- Ihalananda - 50;
- Amapentshisi - 50;
- Amapharele - 50;
- I-Nectarine - 50;
- Kiwi - 50;
- IPapaya - 50;
- Amawolintshi - 50;
- Amakhiwane - 52;
- Ama-apula - 55;
- Ama-Strawberry - 57;
- UMelon - 57;
- Ugqumugqumu - 57;
- ILychee - 57;
- Ama-Blueberries - 61;
- Ama-apricots - 63;
- Amagilebhisi - 66;
- I-Persimmon - 72;
- I-watermelon - 75;
- Imango - 80;
- Ubhanana - 82;
- Amaphayinaphu - 94;
- Izinsuku ezintsha - 102.
Inkomba Ehlanganisiwe Yezithelo Glycemic:
- AmaPrunes - 25;
- Amabhilikosi owomile - 30;
- Amapayipi - 65;
- Izinsuku - 146.
Njengoba ubona, okuqukethwe ushukela kumajikijolo nezithelo kuphezulu kakhulu, okuchaza inkomba yabo ephezulu ye-glycemic. Ngalesi sizathu, ukusetshenziswa ngokweqile kwanoma yiluphi uhlobo lwezithelo kungathinta ushukela wegazi futhi kubangele ukuhlaselwa kwe-hyperglycemia.
Ukugwema isimo esiba sibi kakhulu, umuntu onesifo sikashukela kufanele adle izithelo ezilinganiselwe ezine-glycemic index ephansi noshukela ophansi. Uhlu lwezithelo ezinjalo alilikhulu kakhulu, kepha ngokuqinisekile zinjalo futhi nezinto zalo ezizuzisayo zibalulekile entweni eyenziwe buthakathaka yisifo sikashukela.
Izithelo ezizuzisa kakhulu sikashukela
Lapho ukhetha izithelo zesifo sikashukela, akufanele unake hhayi kuphela inkomba ye-glycemic ephansi nokuqukethwe ushukela ophansi. Kubalulekile futhi ukuthi ubheke ubukhona ekwakhekeni kwezinto ezinomthelela ekwehliseni amazinga kashukela wegazi, kusizakala ngokuzuzisa ukusebenza kwezitho zangaphakathi, ukuqinisa ukungatheleleki nokunye okuningi.
Amagilebhisi
I-Grapefruit iyisithelo esifanele sokulahlekelwa isisindo kanye nesifo sikashukela. Lesi sithelo sicebile entweni ekhethekile, i-naringenin, ethuthukisa ukuthathwa koshukela bese sikhulisa ukuzwela kwezicubu zangaphakathi ku-insulin. Ngaphezu kwalokho, kusiza ukushisa amakhilogremu angeziwe futhi kunciphise okhalweni, ngokucindezela isifiso sokudla kanye nokusheshisa imetabolism.
Iziguli ezinesifo sikashukela zivunyelwe ukuba zidle izithelo zomvini eyodwa ezinesisindo esingama-300 g. Izithelo ezinkulu kufanele zihlukaniswe zibe ngama-halves amabili bese zizidla ekuseni nakusihlwa phakathi kokudla. I-grapefruit ivame ukudliwa ngaphandle kweziqeshana, ngoba zinambithelo obabayo. Kodwa-ke, aqukethe inani elikhulu kakhulu le-naringenin, ngakho-ke akufanele ulahle.
Okuqukethwe kilojoule wegilebhisi kungama-29 kcal kuphela, kanti okuqukethwe kwe-carbohydrate akudluli ku-6.5 g. Ngakho-ke, lesi sithelo sibaluleke kakhulu ekudleni kweziguli ezinesifo sikashukela sohlobo 2.
Apula
Ama-apula ayisitolo sezakhiwo eziwusizo ezingeni eliphansi le-glycemic. Ziphakeme ngamavithamini C no-group B, kanjalo namaminerali abalulekile njengensimbi, potassium ne-zethusi. Futhi ziqukethe inani elikhulu le-fiber fiber nezitshalo, ezithuthukisa isistimu yokugaya ukudla futhi zisize ekuhlanzeni umzimba.
Ama-apula yizithelo eziqukethe ushukela ngamanani amakhulu anele, ngakho-ke zinhle kakhulu ukudla ngemuva kokuzikhandla ngokomzimba, ukuqeqeshwa kwezemidlalo. Bangakwazi ukwanelisa indlala ngesikhathi sekhefu elide phakathi kokudla futhi bavikele ushukela wegazi ukuba uwele ezingeni elibucayi.
Kubalulekile ukugcizelela ukuthi umehluko kokuqukethwe koshukela phakathi kwezingxabano ezimnandi nezomuncu zama-apula aw mkhulu. Ngakho-ke, akunangqondo ukuthi udle kuphela ama-apula anambitheka omuncu, ikakhulukazi uma kungenjalo ukuthanda isiguli.
Okuqukethwe kwekhalori kwe-1 apple kungama-45 kcal, okuqukethwe kwe-carbohydrate kungu-11.8. Kunconywa umuntu onesifo sikashukela ukuba adle i-apula elilodwa ngosuku.
Amapheya
Njengama-apula, ithini lamapheya angumthombo ocebile we-fiber, pectin, iron, ithusi, i-zinc ne-calcium. Ngenxa yokugcwala okukhulu kwe-potassium equkethe emapheya, asiza ekulweni ne-arrhythmia nobuhlungu benhliziyo, futhi avikele nesiguli ekuhlaselweni yisifo senhliziyo nezinye izifo zesistimu yenhliziyo. Kungenzeka yini ukuthi usebenzise amathanga njalo ngesifo sikashukela sohlobo 2?
Amapharele amahle ngokudla okunempilo futhi asiza ukubuyisela umzimba obuthakathaka. Babhekana ngempumelelo nokuqunjelwa, ngenxa yokuthuthuka kwamathumbu. Kodwa-ke, ngokuba yisithelo esinokuqukethwe okuphezulu kwefayibha, amapheya awalungele isidlo esiswini esingenalutho, ngoba angabangela ukubumbana, ukuqhakaza ngisho nesifo sohudo.
Isithelo esisodwa esincane separele siqukethe cishe ama-kcal angama-42 no-11 g wama-carbohydrate.
Ngosuku, ama-endocrinologists axwayisa iziguli zawo ukuthi zidle i-1 pearl isikhathi esithile ngemuva kokudla.
Amapheya
Ama-petshisi anambitheka omnandi omnandi, kepha inkomba yawo ye-glycemic ingaphansi kunezithelo eziningi ezinomuncu. Lokhu kungenxa yokuthi ama-petshisi aqukethe ama-acid amaningi e-organic - i-citric, i-tartaric, i-malic ne-quinic. Basiza ukulinganisa ushukela ezitsheni futhi bakwenze kuphephile kwabanesifo sikashukela.
Amapharele acebile ngokwakhiwa. Zine-Vitamin E eningi ne-folic acid, kanye ne-potassium, i-zinc, i-magnesium, i-iron ne-selenium. Zilungele izazi zesifo sikashukela, njengoba zithuthukisa isimo sesikhumba, zithuthukisa ukuvuselelwa kwazo futhi zivikele ukubukeka kwezilonda namathumba.
Amapharele anama-kilojoule ambalwa - ama-46 kcal nge-100 g yomkhiqizo, kepha okuqukethwe kwe-carbohydrate kungu-11.3 g.
Ezigulini ezinesifo sikashukela, zonke izinhlobo zamapheya zisebenza ngokulinganayo, kufaka phakathi ama-nectarines, acishe abe nazo zonke izakhiwo ezizuzisayo zezinhlobo ezijwayelekile.
Isiphetho
Lolu akulona uhlu oluphelele lwezithelo okulungele ukudla noma yiluphi uhlobo lwesifo sikashukela. Vele, aqukethe ushukela, ngoba izithelo ezingenashukela azikho emvelweni. Lokhu kuthinta inkomba ye-glycemic yezithelo, kepha ayinciphisi izimfanelo zabo ezibalulekile ezifweni ezingalapheki ezinjengesifo sikashukela.
Izithelo akuwona umkhiqizo ovunyelwe ukudla ngamanani angenamkhawulo. Futhi ngamunye onesifo sikashukela unquma ngokwakhe ukuthi ngabe kunezithelo nsuku zonke noma anciphise ukusetshenziswa kwazo izikhathi ezi-2-3 ngesonto. Kubaluleke kakhulu ukukhumbula ukuthi yiziphi izithelo ezivinjelwe kushukela futhi uzikhiphe ngokuphelele ekudleni.
Yiziphi izithelo ezingadliwa yisifo sikashukela ezizotshelwa uchwepheshe kule vidiyo ekulesi sihloko.
