Ukudla sikashukela kufaka ukwenqatshwa kokudla okuningi, kufaka phakathi izinhlobo ezithile zezithelo nemifino.
Kodwa-ke, kukhathazekile kakhulu ukubakhipha ngokuphelele ekudleni kwesifo sikashukela, ngoba kungumthombo obaluleke kakhulu wamavithamini, amaminerali nefayibha yezitshalo.
Kodwa ukuze uvikele ukwanda koshukela wegazi kanye nokukhula kwe-hyperglycemia, kubalulekile ukwazi ukuthi yimiphi imifino nezithelo ongazidla nesifo sikashukela.
Lolu lwazi luzokuvumela ukuthi unikeze ukudla okunempilo ngesifo sikashukela futhi uvikele nezinkinga.
Izithelo Nezinzuzo zemifino yesifo sikashukela
Isinkomba esibaluleke kakhulu sokusebenziseka kwemikhiqizo yesifo sikashukela yinkomba ye-glycemic (GI). Nguye onquma ukuthi yiziphi izithelo nemifino ezingadliwa noshukela futhi yini engakwazi. Inkomba ye-glycemic iyinkomba yokusabela komzimba kokudla okuthile ngokuqhathaniswa neglucose, ekuyi-GI yayo engu-100.
Kodwa-ke, hhayi njalo inkomba ephezulu ye-glycemic ikhombisa ukulimaza komkhiqizo esigulini esinesifo sikashukela. Kunesinye isibonisi esikhombisa izinga lokufakwa kweglue emzimbeni nokuqina kokukhiqizwa kwe-insulin. Ibizwa ngokuthi umthwalo we-glycemic noma i-insulin index.
Isikhombisi esibaluleke ngokulinganayo sesetshenziswa iyunithi yesinkwa (i-XE), esisiza ekuboneni inani lama-carbohydrate aqukethe umkhiqizo. Ngakho-ke i-1 XE ilingana no-12 g wama-carbohydrate.
Lapho kukhuphuka inani lamayunithi esinkwa, ama-carbohydrate amaningi asesakhiweni sezithelo nemifino.
Imifino
Imifino kufanele futhi idliwe ngesifo sikashukela sohlobo 2. Kufanele kube isisekelo sokudla komuntu okuphathelene nokukhubazeka kwe-glucose emzimbeni. Imifino yesifo sikashukela idliwa kahle ingulube, ngoba kulokhu inenkomba ye-glycemic ephansi kakhulu futhi iqukethe inani eliphakeme lezakhi zomzimba, i-fiber kanye nama-pectins.
Imifino ephekiwe, edliwayo, ethosiwe, ethosiwe futhi ekheniwe inenkomba ye-glycemic ephezulu, futhi ukuba khona kwezakhi kuzo kuncishiswa kakhulu. Ngaphezu kwalokho, ukwelashwa okushisa kubhubhisa i-fiber, ebambezela ukumuncwa kwama-carbohydrate ngumzimba, kanti nemifino ngokwayo iba yi-caloric.
Ku-mellitus yesifo sikashukela sohlobo lwesibili, kufanele ukhethe imifino enezinga le-glycemic eliphansi, nokuqukethwe okuphansi kwama-carbohydrate nokuqukethwe okuphansi kwekhalori. Ukuze ungadideki imikhiqizo enempilo neyingozi, wonke umuntu onesifo sikashukela kufanele abe naye uhlu oluphelele lwemifino evunyelwe.
Yimiphi imifino edliwayo enoshukela kanye nenkomba yabo ye-glycemic:
- Iqabunga le-Lettuce - 10;
- Utamatisi - 10;
- Isitshalo seqanda - 10;
- Iklabishi emhlophe - 10;
- Broccoli - 10;
- I-anyanisi - 10;
- I-Asparagus - 15;
- I-Zucchini ne-zucchini - 15;
- Isithombo - 15;
- Isipinashi - 15;
- I-anyanisi mash - 15;
- I-pepper pepper - 15;
- Ikholifulawa - 15;
- Ukhukhamba - 20;
- Garlic - 30.
Kodwa akuyona yonke imifino enempilo yabanesifo sikashukela ngokulinganayo. Kunezinhlobonhlobo zemifino engeke idliwe yisifo sikashukela. Uhlu lwemikhiqizo enqatshelwe ikakhulukazi luhlanganisa imifino edliwa kuphela kwifomu eligcwalisiwe.
Yimiphi imifino engeke idliwe ngesifo sikashukela kanye nenkomba yazo ye-glycemic:
- Ubhatata omnandi (amazambane amnandi) - 60;
- Ama-beet - 70;
- Ithanga - 75;
- Izaqathi - 85;
- IParsnip - 85;
- Turnip, itheniphu - 85;
- Amazambane - 90.
Kubalulekile ukugcizelela ukuthi izaqathi, ama-turnips namathanga aphakathi kwemikhiqizo enenkomba ephezulu ye-glycemic kodwa umthwalo ophansi we-glycemic. Lokho wukuthi, ukusetshenziswa kwabo akubangeli ukugxuma okusheshayo kwe-glucose egazini. Ngakho-ke, zingadliwa ngoshukela ophezulu, kepha ngamanani amancane.
Kubalulekile futhi ukukhumbula ukuthi ukudla okunama-khalori aphansi kunconyelwa iziguli ezinesifo sikashukela sohlobo 2. Ngakho-ke, kufanele bakhethe imifino enokuqukethwe okuphansi kakhulu kwama-kilocalories ekudleni kwabo. Kepha lapha kufanele kugcizelelwe ukuthi imifino ebilisiwe, futhi ikakhulukazi ethosiwe, inokuqukethwe kwekhalori okuphezulu.
Ama-diabetes ayenqatshelwe ukugcina imifino. Isibonelo, i-sauerkraut iqukethe ama-carbohydrate amancane noma amakhalori kunokuba asanda kusha, kanti i-GI yayo ingu-15. Ngokuvamile, inkomba ye-glycemic yemifino ebilokhu iqhubeka inqubo kasawoti inyuka kancane nje uma iqhathaniswa nezilimo zemifino ezintsha. Ngakho-ke, imifino ekheniwe yesifo sikashukela ingavela njalo etafuleni kuma-diabetes.
Ngokusetshenziswa kahle kwemifino, izinkomba ze-glycemia zesiguli zingaze zibe ngaphansi. Lokhu kungenxa yokuqukethwe okuphezulu kwamafayibha e-fiber kanye ne-pectin. Basiza ekuhlanzeni umzimba, basuse ubuthi kanye nobuthi, kanye nokwenza umzimba ube ngokwejwayelekile.
Imifino eyingozi kakhulu ohlotsheni lwesibili sikashukela amazambane, equkethe inani elikhulu lesitashi. Le mifino igcina inkomba ephezulu ye-glycemic nganoma iyiphi indlela yokupheka - ukubilisa, ukuthosa nokubhaka kuhhavini noma kumalahle.
Ukuze udle amazambane noshukela omningi, kuyadingeka ukuwuthambisa emanzini isikhathi eside. Lokhu kuzosiza ukususa okunye kwesitashi kwizilimo eziyizigaxa bese kwehlisa i-GI yakho.
Amazambane angagcwaliswa kuphela ngamafutha zemifino, mhlawumbe uwoyela womnqumo.
Izithelo
Iziguli eziningi ziyazibuza: hlobo luni lwezithelo zesifo sikashukela olungadliwa ngaphandle kokwesaba izinkinga ezingaba khona? Eqinisweni, izithelo azinabungozi kushukela futhi zingafakwa ekudleni kwansuku zonke kweziguli. Into esemqoka ukuzidla ngokulinganisela bese ukhetha izithelo ezinezinkomba eziphansi ze-glycemic.
Izithelo eziningi zinokunambitheka okumnandi, ezizithola ngenxa yokuqukethwe ushukela okuphezulu. Ngakho-ke, ngoshukela owandayo udliwa ngokunakekelwa okukhulu, futhi kwesinye isikhathi kukhishwe okwesikhashana ekudleni. Kepha ezigulini ezinoshukela onesinxephezelo kahle, izithelo ezimnandi zivunyelwe ngenani elikhulu, kufaka phakathi amasaladi ezithelo.
Kunetafula elikhethekile lapho kubhalwe zonke izithelo ezivunyelwe zabanesifo sikashukela. Isiguli kufanele sibe nayo ekugcineni, kepha kungcono ukuyikhumbula ngekhanda. Ukwazi ukuthi yiziphi izithelo ezinokudla okuphezulu kakhulu futhi okuyi-glycemic index ephansi, isiguli sizokwazi ukuvimba noma yiziphi izinkinga zesifo sikashukela.
Izithelo ezinenkomba ye-glycemic ephakathi naphakathi
- I-Avocado - 15;
- Ulamula - 29;
- Strawberry - 32;
- UCherry - 32;
- I-Cherry plum - 35;
- Ama-apula abilayo - 35;
- UPomelo - 42;
- AmaMandarins - 43;
- Amagilebhisi - 43;
- Amaplamu - 47;
- Ihalananda - 50;
- Amapentshisi - 50;
- Amapharele - 50;
- I-Nectarine - 50;
- Kiwi - 50;
- IPapaya - 50;
- Amawolintshi - 50.
Njengoba ubona, inkomba ye-glycemic yezithelo ezivunyelwe kwabanesifo sikashukela ayidluli i-50 GI. Ngakho-ke, zingadliwa ngesifo sikashukela i-mellitus zenzeka ngezinkinga. Kubalulekile ukukhumbula ukuthi ukunambitheka okumnandi kakhudlwana, ushukela omningi uqukethe izithelo. Ngakho-ke, yidla izithelo ezimuncu futhi ezimuncu futhi ezimuncu, njengezithelo zamawolintshi, ama-apula, ama-cherries nama-plums.
Izithelo ezinenkomba ye-glycemic ephezulu:
- Amakhiwane - 52;
- Ama-apula amnandi - 55;
- UMelon - 57;
- ILychee - 57;
- Ama-apricots - 63;
- Amagilebhisi - 66;
- I-Persimmon - 72;
- I-watermelon - 75;
- Imango - 80;
- Ubhanana - 82;
- Amaphayinaphu - 94;
- Izinsuku ezintsha - 102.
Izithelo ezinesifo sikashukela azikwazi ukushintshwa neminye imikhiqizo, kufaka phakathi imifino noma amakhambi. Bacebile ngezinto eziwusizo eziyingqayizivele ezidingekayo ekusebenzeni okujwayelekile komzimba. Izithelo zingadliwa zingavuthiwe, kuphekwe nama-compotes angenazimpuphu neziphuzo zezithelo kuwo.
Ukudla izinhlobo ezithile zezithelo kusiza ukwehlisa i-cholesterol futhi kusiza ukushisa amakhilogremu angeziwe. Lokhu kufaka i-grapefruit ne-pomelo, equkethe ama-enzyme akhethekile e-lipolytic. Basheshisa i-lipid metabolism, okuholela ekuqhekekeni okusheshayo kwamafutha.
Izithelo zihamba kahle nemikhiqizo yobisi, nayo edingekayo kwisiguli esinesifo sikashukela. Izingcezu zezithelo zingangezwa kwi-yogurt enamafutha amancane noma i-kefir bese ngaleyo ndlela zilungiselela isidlo sasekuseni esikhanyayo kodwa esinempilo. Izithelo zilungile kakhulu ekudleni okulula phakathi kokudla, ikakhulukazi ngemuva kokuzivocavoca.
Okuqaphelekile ikakhulukazi yiziphuzo zezithelo ezingadakwa sikashukela, kepha kuphela ngesilinganiso esilinganiselwe. Iqiniso ngukuthi kumajusi ayikho ifayibha yezitshalo evimbela ukungena kushukela egazini okusho ukuthi, ingavusa ukuhlaselwa kwe-hyperglycemia. Ukwehlisa inkomba yabo ye-glycemic, abanesifo sikashukela kufanele baxube amajusi wezithelo nejusi yemifino.
Kepha kufanele uqonde ukuthi imaphi amajusi angadakwa nokuthi yikuphi okungafanele. Okokuqala, wonke amajusi athengiwe kumele afakwe ohlwini lwemikhiqizo enqatshelwe, ngoba aqukethe ushukela nezinye izinto eziyingozi. Amajusi adinga ukulungiswa ngokuzimela kusuka izithelo ezisezingeni eliphezulu.
Ukukhuluma ngalokho ongakwazi nokungakudli ngesifo sikashukela, kufanele ukhulume ngezithelo ezomisiwe. Izithelo ezomile zinenkomba ephezulu ye-glycemic futhi ziqukethe inani elikhulu lama-carbohydrate. Kodwa-ke, ama-endocrinologists aweluleki iziguli zawo ukuthi ziwushiye ngokuphelele lo mkhiqizo.
Izithelo ezomile zingukuqoqwa kwazo zonke izakhiwo ezizuzisayo ze-fetus. Ngakho-ke, ukwanelisa umzimba ngamavithamini, amaminerali nezinye izinto ezibalulekile, kwanele ukudla kuphela izithelo ezimbalwa ezomisiwe. Isamba esinjalo somkhiqizo ngeke sikwazi ukulimaza isiguli ngisho noshukela ophezulu.
Noma yiziphi izithelo ezilondolozayo kanye namajamu, kanye namaphayi agcwele ukugcwaliswa kwezithelo, akuvunyelwe ngokuphelele kushukela. Ziqukethe ushukela omningi kakhulu, ukusetshenziswa kwawo kungadala ukuhlaselwa kanzima kwe-hyperglycemia futhi kubangele ukukhubazeka kwesifo sikashukela.
Yimiphi imifino nezithelo ezingadliwa ngabanesifo sikashukela ezichazwe kuvidiyo kule ndatshana.
