Lapho kutholakala ukuthi unesifo sikashukela, ukudla okuthile kuvunyelwe ukuba kudliwe, futhi ngokulinganise. Ngeshwa, ngeke ukwazi ukukhokha njalo ukudla izithelo ezomisiwe, ngoba ziqukethe ushukela omningi.
Okwamanje, ngokulungiselela okufanele, izitsha zezithelo ezomisiwe zingazuzisa. Yiziphi izithelo ezomisiwe ezingadliwa ngesifo sikashukela kuya ngobucayi besifo kanye nokuba khona kwezinkinga.
Kumele kucaciswe ukuthi izithelo ezomisiwe zingumkhiqizo lapho umswakama ususwa ngezindlela zokuphoqelela noma zemvelo. Indlela yokulungiselela ukomisa idlala indima enkulu, ngoba isikhathi sokulondolozwa kanye nokugcinwa kwezakhi zomzimba kuncike kuso.
Izithelo ezomile kahle ngokwemvelo, lapho uketshezi luhwamuka kancane kancane, umkhiqizo awutholi ukushaqeka okubukhali futhi uzogcina amavithamini kakhulu. Ukomisa ngaphansi kwelanga nakho kunezinzuzo zako, izithelo zizokoma ngokushesha, yize zona ngokwazo zizolahlekelwa amavithamini ngokushesha.
Indlela engenampilo kakhulu yokulungiselela ukomisa ukusebenzisa amazinga okushisa aphakeme, ukomisa okushaqisayo kushisa cishe ama-60% wezinto ezibalulekile. Kuyisiko ukuthi abakhiqizi basebenzise amalambu nezitofu ezisebenza eparafini noma kaphethiloli ngenkathi inqubo yomiswa, ezothinta kabi ukunambitheka komkhiqizo. Umphakeli kufanele axwayise ngokuthi umkhiqizo ulungiselelwe kanjani.
Isifo Sikashukela Sivumela Izithelo Ezomile
Kungenzeka yini ukudla izithelo ezomile? Isiphi isithelo esomile esisebenza kangcono kwabanesifo sikashukela? Okokuqala udinga ukuthola ukuthi iyini inkomba ye-glycemic yemikhiqizo kanye nomthelela wayo ushukela wegazi.
Izithelo ezingenangozi kakhulu kuhlobo 2 sikashukela zingama-apula omisiwe nama-prunes, inkomba yazo ye-glycemic ngamaphuzu angama-29 kuphela. Ama-apula awusizo kakhulu yizinhlobo eziluhlaza, zingasetshenziswa ukwenza i-compote ngaphandle koshukela.
Endaweni yesibili ekusebenzeni kwama-apricots omisiwe, inkomba yayo ye-glycemic ingama-35. Kodwa-ke, ngaphandle kwesikhombi esiphansi sokutholakala kwesifo sikashukela sohlobo 2, ama-apricots omisiwe adliwa ngamanani amancane, umkhiqizo uqukethe ama-carbohydrate amaningi. Kuyenzeka ukuthi kusuka kumabhilikosi owomile kukhule ukungadli.
Kodwa abanesifo sikashukela kufanele bafake omisiwe ngokucophelela ekudleni, ine-index ye-glycemic ka-65, engamukeleki yephula i-carbohydrate metabolism. Ngaphezu kwalokho, kungcono ukuthi iziguli zilahle ubhanana omisiwe, ama-cherries kanye nophayinaphu, izithelo ezomisiwe zangaphandle (i-guava, i-avocado, i-durian, i-carom endaweni yokuqala). Izithelo ezinjenge-papaya eyomile zingaba yingozi kwezinye iziguli.
Izithelo ezomile ezivunyelwe zohlobo lwe-2 mellitus yilezi:
- ama-apula
- amawolintshi
- amapentshisi;
- ithini lamapheya
- plums.
Kuyasiza ukudla amajikijolo omisiwe ama-cranberries, umlotha wasentabeni, ama-sitrobheli asendle, ama-lingonberry, ama-raspberries. Esikhathini sikashukela, bangafakwa kumakhompiyutha wesifo sikashukela, i-jelly, ne-cereal.
Ubhanana, amakhiwane, omisiwe angadala ingozi, aqukethe ushukela omningi ofihliwe.
Ungasisebenzisa kanjani isomisi
Uma konke kucace ngezithelo ezivunyelwe ezomisiwe, kufanele unqume ukuthi zingadliwa malini nesifo sikashukela sohlobo 2 ukuze zingathinti ushukela wegazi lomuntu, ukuthi ungakwenza kanjani ngokufanele.
Ungenza i-compote yezithelo ezomisiwe zesifo sikashukela, ngoba lokhu udinga ukugeza kahle izithelo, uqiniseke ukuthi uzifake emanzini abandayo okungenani amahora ayi-5, kungcono kakhulu ubusuku ubusuku. Uma kungenzeka, njalo emahoreni ambalwa kuyadingeka ukushintsha amanzi, ngakho-ke kungenzeka ukugeza ushukela ngezithelo ezomisiwe. Kungemva kwalapho kuphela okuvunyelwe ukuqala ukupheka i-compote. Ukunambitha, ungangeza i-sweetener, isinamoni.
Lapho isiguli sithanda ukudla ingxube yezithelo ezomisiwe ngesimo sazo esimsulwa, kufanele futhi sifakwe kuqala emanzini abandayo. Izithelo ezigeziwe zithululelwa ngamanzi abilayo, isikhathi ngasinye siguqula amanzi, izithelo kufanele zithambe.
Izithelo ezomile ezinesifo sikashukela sohlobo 2 zingangezelelwa itiye, ama-apula omisiwe alungile kakhulu esiphuzweni esishisayo, lo mkhiqizo uqukethe izinto ezibalulekile kwisifo sikashukela:
- i-magnesium
- potaziyamu.
Uma isiguli esinesifo sikashukela sithatha imithi elwa namagciwane, sikhonjiswa ukuba sinamathele ekudleni okukhethekile, sisebenzise izithelo ezomisiwe ngokuqapha, ngoba singawandisa umphumela wemithi. I-melon eyomile ayinakongezwa ku-compote; idliwa njengesitsha esizimele.
Ama-Prunes avunyelwe ukusetshenziselwa ukulungisa ama-kissels, i-compote, amasaladi, ufulawa nezinye izitsha zokudla, ezingasetshenziselwa isifo sikashukela sohlobo lwe-II kanye ne-pancreatitis, ama-dessert. Ungaphuza i-compote nganoma yisiphi isikhathi sosuku, uqukethe amavithamini amaningi. Ithebula elinenkomba ye-glycemic likuwebhusayithi yethu.
Zivunyelwe kangaki izithelo zikashukela?
Lapho udla izinhlobo eziningi zezithelo ezomisiwe, kubalulekile ukugcina umthamo oqinile, lokhu ngeke kuzilimaze wena. Ama-rains angadliwa okungenani isipuni ngosuku, ama-prunes awekho ngaphezu kwezinkomba ezintathu, izinsuku - eyodwa kuphela ngosuku.
Kufanele wazi ukuthi ngenqubo yokuvuvukala kumanyikwe, ama-prunes asiza ngisho, izithelo ezinjalo ezomisiwe kanye nohlobo 2 lwesifo sikashukela kuzosiza ukudambisa izimpawu zesifo, kusheshe ukwelulama.
Ngaphandle komkhawulo, kuvunyelwe ukudla izithelo ezomisiwe ngenkomba ephansi ye-glycemic, amapharele angenakuthunyelwa kuwo, ama-apula. Imikhiqizo enjalo izongena esikhundleni esihle sezithelo ezintsha, yenza umthamo wansuku zonke wamaminerali namavithamini.
Ukutholwa kwangempela kwesifo sikashukela sohlobo 2 kuzoba ngamapheya, singasetshenziswa ngaphandle kokuvinjelwe, noma sinoshukela wegazi ophakeme. Iqiniso elithandekayo ukuthi izithelo ezomile zivame ukusetshenziswa njengekhambi, ngoba liqukethe:
- izinto ezisebenzayo;
- amafutha abalulekile.
Ngenxa yokwakheka kwevithamini ecebile yethanga, umzimba uyakwazi ukubekezelela izifo eziningi, ungathembela ekwandeni kokungazinzi komzimba.
Ngokuqondene namakhiwane, kuyadingeka ukuwukhipha kunoma yiluphi uhlobo, kukhona ushukela omningi kakhulu emikhiqizweni kanye ne-oxalic acid, amakhiwane angadalela izinkinga zesifo sikashukela sohlobo 2. Kuyingozi ukudla amakhiwane nge-pancreatitis, ama-pathologies amaningi esistimu yokugaya ukudla.
Ngoshukela wegazi okhuphukile, uvunyelwe ukuthi ungadli isikhathi esingaphezu kwesisodwa ngosuku, kepha uma kunomlando wezinkinga ngepheshana lesisu, izinsuku kufanele zishiywe ngokuphelele. Isizathu silula - kulezi zithelo ezomisiwe kunemicu eminingi yokudla engahambisani nolwelwesi lwama-mucous.
Amagremu ayikhulu ezinsuku anokuqukethwe okuphezulu koshukela, ama-carbohydrate, futhi azothinta isimo sesiguli. Ukusetshenziswa kwezinsuku zezinkinga ezinso nezinso namakhanda amancane ngenxa yobukhona bezimbangela ze-tyramine:
- ukunciphisa imithambo yegazi;
- ukwanda kwenhlala-kahle.
Lapho isiguli sinesifo sikashukela singenako ukugula okufana nakho, singadla ama-raisy amancane. Kepha uma ukhuluphele ngokweqile kanye nokukhuluphala, ukwehluleka kwenhliziyo okukubi, isilonda esiswini, i-gastroparesis yesifo sikashukela, isilonda se-duodenal, kuyenqatshelwa ukudla.
Mhlawumbe udokotela uncoma umuntu onesifo sikashukela ukuthi adle ama-apricots omisiwe, aqukethe i-potassium, i-magnesium, i-iron, amavithamini nezinye izinto ezibalulekile. Ama-apricots omisiwe awakwazi ukufakwa ekudleni ngezinga elincishisiwe lomfutho wegazi (hypotension), kepha nge-hypertension umkhiqizo usiza ukuguqula isimo, izithelo zithuthukisa umfutho wegazi.
Izithelo ezomile eziwusizo kakhulu zohlobo lwe-2 yesifo sikashukela ngama-prunes; zingabiliswa noma zidliwe ngendlela yazo yemvelo. Ine-antioxidants evimbela ukuthuthukiswa kwe:
- ubunzima;
- izifo ezingapheli.
Inkomba ephansi ye-glycemic yezithelo ezomisiwe iqinisekisa ukuthi ama-prunes angapheka futhi kwenziwe compote kuwo; amaswidi ekudliwayo enziwe kusukela kuzithelo ezinjalo ezomisiwe zabaneshukela. Naphezu kwezinzuzo zomkhiqizo, kuyadingeka ukuqapha umzimba, ngoba kunethuba lokuphendula komzimba. Ngaphambi kokusebenzisa, akulimazi ukuthola ukuthi kukhona yini ukungahambi kahle komiso.
Izazi zokudla okunempilo azincomi ukunqotshwa ubuhle bangaphandle bezithelo ezomisiwe, ukomiswa okuwusizo kakhulu akubukeki kukhanga kakhulu, awunalo iphunga elikhanyayo. Ukuthengisa umkhiqizo ngokushesha, umphakeli angacubungula umkhiqizo ngezinto ezilimazayo ezenza izithelo ezomile zikhanye futhi zihle.
Ngakho-ke, noma yiluphi uhlobo lwesifo sikashukela nezithelo ezomisiwe imiqondo evumelana ngokuphelele. Ngokusebenzisa okulinganiselayo, umkhiqizo uzosizakala, ugcobe umzimba ngamavithamini.
Ungazisebenzisa kanjani izithelo ezomisiwe zesifo sikashukela ezichazwe kuvidiyo kule ndatshana.
