Iziguli eziningi zinombuzo, hlobo luni lwesinkwa engingasidla nesifo sikashukela? Lo mkhiqizo uyisithako esiyinhloko ekudleni, awunakudliwa, unamathela ekudleni okuningi.
. Isinkwa siqukethe ama-carbohydrate, amaprotheni wemifino kanye nemifino, okudingekayo ekusebenzeni kwazo zonke izinhlelo zezitho zangaphakathi.
Isimo esibalulekile sokugcina amazinga kashukela ajwayelekile ukwelashwa kokudla. Iphuzu ukuyeka umkhiqizo kafulawa, yize lolu daba lufanelwe ukunakwa okukhethekile. Abanesifo sikashukela bavunyelwe ukudla izinkwa ezikhethekile ezingenawo ama-carbohydrate amaningi.
Ukuze wenze lokhu, udinga ukwazi ukuthi yisiphi isinkwa nokuthi kungadliwa malini noshukela wegazi ophakeme?
Izinzuzo Zomkhiqizo Sikashukela
Isifo sikashukela yi-autoimmune pathology lapho ushukela wegazi lomuntu udlula khona inani lamanani ajwayelekile - ukusuka ku-3.3 kuya ku-5.5 mmol / L.
Njengoba ukugcwala kwe-glucose kukhuphuka ngokuwohloka kwama-carbohydrate, ukwelashwa kokudla kwabanesifo sikashukela kuqeda ukusetshenziswa kokudla okugaya ukudla kalula, okunamafutha nokudla okuthosiwe.
Kusukela ezikhathini zasendulo, abantu bayawazisa lo mkhiqizo, ngoba isinkwa neminye imikhiqizo ebhaka iba nomthelela omuhle emzimbeni.
Imiphumela ezuzisayo imi kanje:
- Thuthukisa ukusebenza kwendlela yokugaya ukudla ngenxa yemicu yendawo.
- Yenza ngokwejwayelekile okuqukethwe kwezinto ezinoshukela ngosizo lwama-carbohydrate, azicwilisa.
- Zisebenza izinqubo ze-metabolic emzimbeni sibonga ngevithamini B.
- Isikhathi eside kugcwala umzimba womuntu ngamandla.
Isinkwa sabanesifo sikashukela siwumkhiqizo onamandla kakhulu ovuselela izinsiza ezidingekayo zokuqina kanye nokugcina ukungatheleleki. Isinkwa sihlanganisa nezici ezibalulekile zokulandela umkhondo (Na, Fe, P, Mg), amaprotheni nama-amino acid ahlukahlukene.
Uma lo mkhiqizo ulusizo kakhulu, zombili izinhlobo zikashukela 1 nohlobo 2 sikashukela, khona-ke ukubhaka, ukubhaka kanye nemikhiqizo kakolweni emhlophe kuzosuswa ekudleni kwakho. Inkomba ye-glycemic yesinkwa esimhlophe (kuya ngohlobo lomkhiqizo) isuka kumayunithi angama-70 kuye kwangama-85. Isinkwa esimhlophe masinya sandisa amazinga kashukela, ngakho-ke sivame ukulahlwa.
Odokotela abaningi bayavuma ukuthi izinhlobo ezinjenge-rye, isinkwa esenziwe kakhulu, nesinkwa sikashukela zingadliwa sikashukela. Kepha emashalofini ezitolo ezinkulu kunezinye izinhlobo zomkhiqizo. Yini enye engingayidla? Kuvunyelwe maqondana ne-rye, kukhona isinkwa esenziwe ngofulawa kakolweni wamamaki hhayi aphezulu, une-bran nama-whole grains ne-Borodino.
Iziguli eziningi zibuza ukuthi kungenzeka yini izinkwa ezinesifo sikashukela sohlobo 1. Ngemuva kwakho konke, lapho usebenzisa inani elincane lama-carbohydrate, inani leshukela likhuphuka ngokushesha. Ukulawula i-glycemia, amayunithi esinkwa (i-XE) ayasetshenziswa - inkomba elingana nocezu lomkhiqizo osikwe ku-1 cm ubukhulu. Ngakho-ke, ngocezu olulodwa oludliwayo (1 XE), okuqukethwe ushukela kukhuphukela ku-1,9 mmol / L.
Kufika ku-18-25 XE ngosuku kuvunyelwe. Umuntu onesifo sikashukela ngokwakhe angalawula izinga lakhe le-glycemia futhi alandele indlela yokudla, athambekele kuzo zonke izincomo zikadokotela futhi aphuze izidakamizwa ezichasene nesikhathi
Izinhlobo eziwusizo kakhulu
Isinkwa sama-rye singadliwa sinesifo sikashukela sohlobo 2, futhi kunconywa ukuthenga umkhiqizo ngokufakwa kukafulawa webanga lokuqala noma lesibili. Uma isiguli silandela ukwelashwa kwe-insulin, khona-ke odokotela bameluleka ukuba adle isinkwa se-rye ne-bran.
Ukuqanjwa kufaka i-niacin, i-thiamine, i-riboflamin, i-selenium nezinye izinto eziwusizo. Inkomba ye-glycemic (GI) yesinkwa se-rye iphakathi - amayunithi angama-50-58. Ukusetshenziswa kwesinkwa ngumuntu onesifo sikashukela kufanele kulawulwe ngokuqinile. Okuqukethwe kwekhalori komkhiqizo kungama-175 kcal ngamagremu ayi-100, okuyinani eliphakathi. Uma isiguli sithatha isinkwa se-rye ngohlobo lwe-2 yesifo sikashukela ngokulingana, sigcwaliswa isikhathi eside futhi asinazinkinga zokukhuluphala ngokweqile.
Umkhiqizo onezinga eliphakeme le-acidity uvinjelwe izifo ezihambisanayo zomgudu wokugaya ukudla.
Isinkwa samaphrotheni, noma i-waffle, asiphansi ezimeni zaso eziwusizo ku-rye. Inamanani amaningi wamaprotheni wokugaya kalula - imithombo yama-amino acid abalulekile. Kunama-carbohydrate ambalwa kakhulu kumkhiqizo, njengoba kufakazelwa yinkomba ephansi ye-glycemic. Umkhiqizo we-waffle wenzelwa amandla alahlekile, wondla umzimba nge-calcium, usawoti wamaminerali, ama-enzyme nokuningi.
Ngokuhamba kwalesi sifo, kusiza kakhulu ukudla isinkwa sikashukela, ngoba kufaka okusanhlamvu namabele. Kunconywa ukusebenzisa i-rye noma isinkwa sikakolweni noma okususelwa ku-okusanhlamvu (irayisi, i-buckwheat). Bacebile ngama-amino acid, ama-vitamin complexes, i-fiber nezinye izinto. Le mikhiqizo inenkomba ephansi ye-glycemic (kufika emaunithi angama-45), futhi ngenxa yesisindo sayo sokukhanya, izingcezu ezimbili zifaka i-1 XE kuphela.
Lapho uthenga kubo, udinga unake ukwakheka, ngoba isinkwa esenziwe ngofulawa kakolweni sinenkomba ephezulu ye-glycemic yama-75 amayunithi.
Isinkwa esine-Type 2 sikashukela, ikakhulukazi i-rye, waffle nesinkwa, singathathwa, kepha ngomqondo wokulingana.
Iziphi ezinye izinhlobo ezingadliwa yisifo sikashukela?
Isinkwa esine-bran sinconyelwe ukusetshenziswa, ngoba ama-carbohydrate ayingxenye yawo adonswa isikhathi eside, ngaphandle kokuholela kuma-spikes abukhali emazingeni kashukela. Igcwalisa umzimba ngamakhompiyutha amaminerali, amavithamini amaningi nefayibha. Lo mkhiqizo oyinkomba we-glycemic low amayunithi angama-45 kuphela. Lapho iziguli ziyidla, inezinkinga ngokugaya, ukwanda kwegesi, futhi ne-cholesterol level egazini iyancipha.
Iziguli eziningi zelulekwa ukuba zidle isinkwa esihlanganisiwe esinamazinga kashukela aphezulu - umkhiqizo owenziwe ngofulawa nezinhlayiya zikasawoti. Ufulawa onjalo ubizwa nangokuthi "iphepha lokunamathisela odongeni". Esitolo noma esitolo ungathola amagama ahlukile wesinkwa okusanhlamvu (noma okusanhlamvu), okungukuthi "Ezempilo", "Darnitsky" nabanye.
Inkomba ye-glycemic yesinkwa sokusanhlamvu ingunithi ezingama-45 kuphela, yingakho ivunyelwe nasekutholakaweni kwesifo sikashukela sohlobo 2. Lapho ukhetha, udinga ukugxila emkhiqizweni owenziwe ngaphandle kokusebenzisa ufulawa, oqukethe okusanhlamvu okusanhlamvu ne-bran. Okunye ukuhluka kwalo kungaqukatha ama-carbohydrate ngamanani amakhulu, okuvinjelwe "ngokugula okumnandi."
Isinkwa esinsundu sanoma yiluphi uhlobo lwesifo sikashukela kufanele sibe khona kunoma iliphi itafula, noma ngabe kuyinto yemikhosi noma yansuku zonke. Ukudonswa kwayo kunomthelela omuhle ohlelweni lokugaya ukudla. Konke ukubonga ekwakhekeni kwesinkwa esimnyama (2 XE):
- amaprotheni - amagremu ama-5;
- fat - 27 amagremu;
- carbohydrate - 33 amagremu.
Lo mkhiqizo usetshenziswa ngokucophelela, ngoba i-GI yawo iyunithi engama-51. Ngemuva kokubonisana nochwepheshe wakho wezempilo, ungadla inani elifanele lesinkwa esimnyama ngosuku.
Iwusizo kakhulu "ngokugula okumnandi" isinkwa seBorodino esinezinkomba eziphansi ze-glycemic. Ngakho-ke, kwigremu elilodwa lomkhiqizo liqukethe cishe amagremu ayi-1.8 we-fiber, onomphumela oqondile kushukela.
Inkomba ephansi ye-glycemic index nokuqukethwe kwekhalori komkhiqizo, kungcono isiguli. Amanani we-GI akhonjiswa kuthebula lomkhiqizo, angatholwa kalula kwi-Intanethi.
Uma ulandela yonke imithetho yokudla okunempilo, ungaphila isikhathi eside ngaphandle koshukela, uguquke njalo ngenxa yenani lama-carbohydrate asetshenzisiwe.
Ukupheka kwasekhaya
Abesifazane abaningi basekhaya bathanda isinkwa esibhakiwe esisha kunesithengiwe esitolo.
Ukwenza isinkwa sabanesifo sikashukela kuhlukile kunokwejwayelekile.
Ungabhaka kanjani wena isinkwa esimnyama kuhhavini noma emshinini wesinkwa?
Okokuqala udinga ukuthatha lezi zithako ezilandelayo:
- Amagatsha noma ufulawa womhlaba osezingeni eliphakeme.
- Usawoti kanye noketshezi.
- I-Sweetener kanye nemvubelo eyomile.
Ukulungiselela isinkwa esihlwabusayo nesinempilo, udinga ukuxuba zonke izithako bese kuthi ngemuva kwesikhashana usibeka ku-pre-oyile. Kuhhavini ukufuthelwa ngamadigri angama-200, bese isidlo singena kuso. Ukuze uthole iphunga nokunambitheka okuhle, ungakhipha isinkwa esigcwalisiwe, uswishe umphezulu wawo bese usibuyisela kuhhavini imizuzu emihlanu.
Ubuchwepheshe besinkwa esinsundu ngaphandle kweshukela usebenzisa umshini wesinkwa kulula kakhulu. Ukuze wenze lokhu, zonke izithako ozidingayo ukuze ulale bese ukhetha uhlelo "Isinkwa Esijwayelekile". Singakanani isikhathi esidingeka ukubhaka, sinquma idivaysi, uma kunesidingo, ungayifaka. Ngemuva kwesikhathi esibekiwe, isinkwa sikashukela siyobe sesilungile.
Kunezindlela zokupheka ezahlukahlukene zokwenza imikhiqizo kafulawa yabashukela. Imikhiqizo eyenziwe ekhaya ithandeka kakhulu. Kwesinye isikhathi ungaziphatha kuma croutons athosiwe, kepha udinga ukukhumbula imithetho embalwa:
- Ukukhetha phakathi kwemikhiqizo yesinkwa sikashukela, umuntu kufanele acabangele izincomo zochwepheshe abakhona;
- uma kwenzeka isisu esidabukisayo, i-gastroparesis yesifo sikashukela, noma nganoma yikuphi ukungaphatheki kahle, kufanele uvakashele udokotela, imbangela yokuphazamiseka ukucasuka kwe-mucosa;
- lapho ubhaka, udinga ukulandela iresiphi efanayo.
Kunezinhlobo ezahlukahlukene zalo mkhiqizo, kodwa ngesifo sikashukela, akuzona zonke izinhlobo zawo ezivunyelwe. Akunakwenzeka ukubuyisela isinkwa ngeminye imikhiqizo, ngoba ayinakulingana nenani le-protein ne-fiber eliqukethe.
Uma isiguli sidle isabelo nsuku zonke sesinkwa sikashukela, asikho isidingo sokudla ngokweqile. Lokhu kungaba yisithiyo sokulawula amazinga aphezulu kashukela.
Uhlobo luni lwesinkwa abakashukela abatshela isifo sikashukela abangaluchazela kule vidiyo ekulesi sihloko.
