Ngingayidla i-sausage ebilisiwe yeshukela? Imibuzo ephathelene nokusetshenziswa kwezinhlobo ezithile zokudla ezazitholakala ngaphambi kokuxilongwa zitholakala cishe kuzo zonke izifo zesifo sikashukela.
Ngokuthuthukiswa kwenqubo ye-pathological, kufanele ubuyekeze kakhulu indlela odla ngayo futhi ujwayele imikhiqizo emisha yokudla, izici zabo zokunambitha.
yikuphi ukusosa okungenzeka futhi kungenzeka ukuthi udle nesifo sikashukela sohlobo 2? Yini ukudla okuvunyelwe futhi kuvinjelwe?
Ukubaluleka kokudla okufanele ngesikhathi sokuthuthukisa inqubo
Ukuhambisana nokwelashwa kokudla kuyingxenye ebalulekile yempilo yazo zonke iziguli ngokuxilongwa kohlobo lwesifo sikashukela sohlobo 2. Ngenxa yokudla okuhlanganiswe kahle, imiphumela emihle ehlukahlukene ingatholakala.
Okokuqala, inzuzo yokudla kilojoule ephansi ukwenza ukuthi kwenzeke ukwanda okubukhali nokwenyuka kweglucose egazini, ukunciphisa umthwalo kumanyikwe - umzimba obhekele ukwenziwa kwe-insulin ye-hormone. Njengoba wazi, ngohlobo 2 lwesifo sikashukela, ukusebenza kwalesi sitho kuyaphazamiseka, ngenxa yalokho umzimba ungatholi i-insulin eyanele, ethinta kabi inqubo yokulawula ushukela wegazi.
Ukondliwa okufanele kungathuthukisa impilo yomzimba, okubuye kunciphise ingozi yezinkinga ezahlukahlukene ezingaba khona ngenxa yokuthuthuka kwenqubo ye-pathological. Okokuqala, umthelela omubi wenkathi yesifo sikashukela wenzeka ezingxenyeni zohlelo lwethambo nenhliziyo.
Elinye lamaphuzu aqakathekileko wesidingo sokudla ngukulungiswa kwesisindo somzimba. Yize kunjalo, akuyona imfihlo ukuthi cishe sonke isifo sikashukela sinokukhuluphala. Ukudla okunama-kilojoule amancane kuyonciphisa kancane kancane isisindo kube amazinga ajwayelekile.
Kufakazelwe ngokwesayensi ukuthi abantu abaqhubeka nokudla, hhayi ukulandela izincomo zezokwelapha, kakade ezigabeni zokuqala zenkathi yesifo bathembele ekuphuzeni izidakamizwa ze-hypoglycemic.
Ngasikhathi sinye, isigaba seziguli esihlela ngokucophelela ukondleka kwazo “singabambezela” ukusetshenziswa kwezidakamizwa ezinciphisa ushukela. Imithi eminingi esetshenziselwa ukuguqula amazinga kashukela iba nemiphumela emibi engenakubalwa futhi ithinta kabi izitho eziningi eziningi zangaphakathi nezinhlelo.
Ngaphezu kwakho konke kulokhu, izinso nesibindi somuntu kuyahlupheka.
Ungadla kanjani ngokuthuthukiswa kwalesi sifo?
Ukwelashwa kokudla phambi kwesifo sikashukela kubandakanya ukusetshenziswa kokudla okuphansi kwekhalori, ngenxa yokuthi ungafinyelela ukwehliswa kwamakhalori nsuku zonke.
Kunemigomo ethile yokudla ngokulinganisela okufanele wonke umuntu onesifo sikashukela ayazi. Ngasikhathi sinye, kukholelwa kabanzi ukuthi, okokuqala, ukudla kwe-carbohydrate kufanele kugwenywe. Eqinisweni, ama-carbohydrate ayinkimbinkimbi abalulekile kubantu, ngoba angabahlinzeki bamandla abaphambili. Zishesha ngokushesha futhi zikuvumela ukuthi ungazizwa ulambile isikhathi eside. Vele, umuntu akufanele adle imikhiqizo enjalo ngamanani amaningi.
Ukuze wenze kube ngokwejwayelekile isisindo futhi ugweme ukwanda okubukhali kwamazinga kashukela, kufanele wenqabe (noma okungenani umkhawulo) ama-carbohydrate alula kwimenyu ejwayelekile. Lokhu ngokuyinhloko imikhiqizo ushukela nefulawa yebanga lokuqala. Yile mikhiqizo ebeka engcupheni inhlala-kahle yesifo sikashukela.
Ukwenza ukudla okune-kilojoule ephansi kungenzeka ngokunciphisa ukudonsa kwamafutha. Ukuze wenze lokhu, yeka ukudla okuthosiwe, inyama enamafutha nenhlanzi, imikhiqizo yobisi. Ungakufaka esikhundleni sokudla okufanayo, kepha ngokuqukethwe kwamafutha amancane.
Isisekelo sokudla komuntu wonke umuntu onesifo sikashukela kufanele abe imifino (mhlawumbe okusha). Zingamakhalori aphansi, aqukethe inani elikhulu lamanzi kanye ne-fiber yokudla, enomphumela onenzuzo enkambweni yezinqubo eziphazamisekile ze-metabolic.
Futhi, ukudweba ukudla okufanele, kunconyelwa ukutadisha umqondo wenkomba ye-glycemic, ekhombisa izinga lokukhuphuka kweglucose ngemuva kokudla umkhiqizo othize. Ngakho-ke, lapho iphakeme le nkomba, ngokushesha i-carbohydrate etholakele izoshintsha ibe ushukela. Kwabanesifo sikashukela, kubalulekile ukukhetha ukudla okunenkomba encane ye-glycemic.
Ngaphezu kwalokho, ungakhohlwa ukuthi ukudla ngokweqile kulimaza kakhulu lapho kukhona isifo sikashukela. Futhi ngaphandle kwalokho, umthwalo omkhulu kumanyikwe.
Udinga ukudla kaningi, kepha kancane kancane. Kungcono uma ingxenye ethile yesayizi yesandla somuntu ijwayela.
Izinhlobo ezinhlobonhlobo zamasoseji
Umbuzo wokuthi isoseji ivunyelwe kwisifo sikashukela ikhathaza inani elikhulu labanesifo sikashukela, ngoba lo mkhiqizo wokudla uthandwa kakhulu phakathi kwesibalo sabantu.
Kunzima ukucabanga umuntu ongasebenzisi lolu hlobo lokudla.
Izinhlobonhlobo nokukhethwa okuningi kososo kukuvumela ukuba ukhethe inketho oyithandayo kakhulu kumuntu ngamunye.
Iningi lidla amasoseji njengemikhiqizo yansuku zonke, lenza amasangweji kubo noma liwancedise ngezitsha eziphambili.
Namuhla ezitolo ungabona izinhlobo ezahlukahlukene zamasoseji:
- ukudla okudliwayo okwenziwe ngenkukhu ethambile
- kubhema ukubhemaꓼ
- ukuzingela, okuphawulwa ngokuqukethwe kwamafutha amaningi nobukhali, kuyabhema
- isibindi
- ham-basedꓼ
- udokotela futhi ubilisiwe
- ngokufakwa kwamafutha.
Zonke zihlukile phakathi kwabo ngobuchwepheshe bokwenza, izici zokunambitha, ukwakheka nokuqukethwe kwekhalori. Ngeshwa, izakhi eziphambili ezakha amasoseji anamuhla yisitashi no-soya. Kukholelwa ukuthi izithako ezinjalo aziphathi izindawo zazo ezizuzisayo hhayi kuphela kubantu abanesifo sikashukela, kodwa nabantu abanempilo. Futhi ngaphansi kwethonya lezithasiselo zokudla ezahlukahlukene kanye nama-flavourings, izindawo zokudla ze-sausage ziwohloka kakhulu. Imikhiqizo ye-Soy iphakathi kwama-carbohydrate agaya ukudla kalula, okungaholela ekukhuliseni ushukela egazini.
Futhi, lapho usebenzisa amasoseji, kufanele kubhekwe izici ezilandelayo:
- Inani elikhulu lamafutha ahlukahlukene likhona kuzo zonke izinhlobo zamasoseji
- Ukwakheka kwamandla komkhiqizo kungenzeka kungemukelwa okuqukethwe okuphezulu kwama-carbohydrate, kepha ukuba khona kwe-soy kuwo kuthinta izici zokudla
- Okuqukethwe kwekhalori okuphezulu kwenza umkhiqizo ungafuneki ukusetshenziswa ngokudla kilojoule ephansi.
Ukuze unqume ukuthi kungenzeka yini ukudla i-sausage (uhlobo lwayo oluthile), kuyadingeka ukunaka hhayi kuphela ukwakheka kwawo, kepha futhi nezinga le-index ye-glycemic. Ngokuya ngokuthi hlobo luni lomkhiqizo wesoseji, kuphekwa ngokuthi ungawudla noma cha.
Amasoseji aphekwe futhi aneswekile yemikhiqizo ehlukahlukene ("udokotela", "ubisi", "i-amateur" noma "iMoscow"), njengomthetho, anenkomba ye-glycemic esukela kumayunithi angama-0 kuye kwangama-34, futhi inani lama-kilocalories ngamagremu omkhiqizo angaphezulu kwamakhulu amathathu. Yilena amasoseji afakiwe esigabeni sokudla okudla futhi amukelekile lapho kudliwa. Khumbula nje ukuthi kufanele udle umvimba onjalo olinganiselwe.
I-sausage ebunjiwe yeshukela, njengomthetho, ayisetshenziswa. Kufaka izinhlobo ezinjenge- "cervelat", "Finnish", "Moscow", "balykovy". Yize inkomba yayo ye-glycemic iphansi impela (kufika emaunithi angama-45), izinga lokuqukethwe kwamafutha lingafinyelela kumaphesenti angama-50 wokudla kwansuku zonke okuphelele. Kungakho-ke, abantu abakhuluphele benconywa ukuthi bangayisebenzisi.
Inkomba ye-glycemic yesosi ebomvu engabhemi kwesinye isikhathi ifinyelela amayunithi angama-76. Imikhiqizo enjalo ifaka phakathi i- "Soviet", "metropolitan" ne "salami." Umkhiqizo onama-khalori amaningi, umkhiqizo onamafutha amaningi akuyona inketho engcono kakhulu uma umuntu enikezwe ukwelashwa kokudla ushukela. Ukuthatha umkhiqizo kungaholela ekukhuluphweni kanye nasezikhundleni kushukela wegazi.
Kungakho, umvimba onjalo onesifo sikashukela kungcono ukungasebenzisi.
Kuyini isoseji yesifo sikashukela?
Ngokubuka ukwakheka kwama-sausage anamuhla, inketho ekahle yesifo sikashukela ukupheka umkhiqizo ngokwakho.
Ngakho-ke, ukwengezwa kwezingxenye ezahlukahlukene eziyingozi kanye nokunambitheka kokwenziwa kungagwenywa. Uma udinga ukuthenga umkhiqizo ophelile, ungakhetha umkhiqizo onoshukela.
I-sausage enesifo sikashukela ngeke ilethe imiphumela emibi uma uyisebenzisa ngokulinganisela nangokujwayelekile. Lapho ukhetha umkhiqizo, udinga ukunaka ukwakheka kwawo namaphesenti wokuqukethwe kwamafutha. Umkhiqizo onjalo kufanele wenziwe kuphela kusuka kumikhiqizo ye-premium futhi akufanele uqukathe izithasiselo zokudla eziyingozi. Kungakho, kufanele wenqabe ukuthenga ama-analogues ashibhile.
Ukwakheka kwamandla kososi beshukela abanesifo sikashukela kufanele kube sezingeni lama-250 kilocalories ngamagremu ayikhulu omkhiqizo, okuyo:
- amaprotheni - 12 amagremu
- amafutha - 23 amagremu
- Amavithamini e-B ne-PPꓼ
- ukulandelela izinto ngesimo sensimbi, i-calcium, iodine, ifosforasi, i-sodium ne-magnesium.
Inkomba ye-glycemic ingahluka kusuka kumayunithi angama-0 kuye kwangama-34.
I-sausage yesifo sikashukela ingadliwa ngendlela ebilisiwe, kepha engahlanganisi nemikhiqizo ye-carbohydrate. Isengezo esihle sizoba izitsha zemifino zabanesifo sikashukela (ngaphandle kwamazambane kanye nama-legamu).
Izici nokwehluka kwesosi yesifo sikashukela kungokuqukethwe kwamafutha aphansi (hhayi ngaphezu kwamaphesenti angama-20-30 wenani lansuku zonke), izithako zemvelo nenani elincane lezinongo ezahlukene. Ngaphezu kwalokho, imikhiqizo enjalo kufanele iqukathe inani elincane lama-carbohydrate.
Ungapheka kanjani isosi yokudla ekhaya, ochwepheshe bazotshela kuvidiyo ekulesi sihloko.
