Lapho kukhona isifo sikashukela, kubalulekile ukulinganisela ekudleni futhi ungafaki ngokushesha ama-carbohydrate kuwo, okwandisa ukumelana ne-insulin. Ungabona ukuthi umkhiqizo uphephe yini onesifo sikashukela noma ungasebenzisi inani elifana ne-glycemic index (GI). Lesi sikhombisi sizokhombisa ukuthi ushukela uphuka kuphi egazini ngemuva kokuphuza isiphuzo noma umkhiqizo wokudla okuthile.
Ukunciphisa ushukela wegazi ube ngamazinga ajwayelekile, uhlobo oluzimele lwe-insulin olunoshukela luwanele ekudleni okukhethwe kahle. Eminye imikhiqizo ayisebenzi nje kuphela, kepha futhi isiza ukunciphisa ukugcwala kweglucose egazini. Izakhiwo ezinje zokupholisa zitholakala kulamula. Lo mbhalo uzobhekana nale mibuzo elandelayo - kungenzeka yini ukuthi udle ulamula ngohlobo 2 lwesifo sikashukela, inkomba yayo ye-glycemic, kanjani ukwenza i-lemonade ngaphandle koshukela, kungadliwa ulamula kangaki ngosuku.
Kuyaphawuleka ukuthi, ngaphezu kokulandela ukudla, isifo sikashukela sidinga ukuthi isiguli sivivinye umzimba. Kufanele zibe njalo, okungenani izikhathi ezine ngesonto. Kepha akufanele ukhethe imidlalo esindayo. Ukubhukuda, ukugijima, ukuhamba ngamabhayisekili, ezemidlalo nokuhamba ngeNordic kuyinto enhle.
Inkomba ye-Glycemic ye-Lemon
Abantu abanesifo sikashukela bavunyelwe ukudla ukudla okune-GI ephansi, okungukuthi, ukuya kumayunithi angama-49, ngoba akuthinti ukuhlangana kweglucose emzimbeni. Ukudla okunenkomba ye-glycemic ephakathi kwama-50 kuya kuma-69 amayunithi kungadliwa kungabi ngaphezu kabili ngesonto futhi kungabi ngama-gramu ayi-100. Ukudla okunenkomba yamayunithi angama-70 nangaphezulu kuyingozi ezigulini, ngoba ukuthuthukiswa okusheshayo kwe-hyperglycemia kanye nezinkinga ezinzima emisebenzini yomzimba kungenzeka.
Khumbula ukuthi kunezici ezimbalwa lapho umkhiqizo ukhulisa inkomba yakhe ye-glycemic. Isibonelo, izaqathe kanye nama-beetle ngemuva kokubilisa noma ukuthosa kuzoba nenkomba ephakeme, futhi lapho sezizintsha, inkomba yazo izoba ephansi. Futhi, uma uletha imifino nezithelo ekungaguqukeni kwamazambane abunjiwe, khona-ke inkomba yabo ye-glycemic izonyuka kancane, kodwa hhayi kakhulu.
Kwenqatshelwe ukusebenzisa noma yiziphi izithelo zezithelo namajikijolo, ngoba zinamayunithi angaphezu kuka-70 we-GI. Iqiniso ngukuthi ngale ndlela yokucubungula, i-fiber ilahlekile futhi ushukela ungena egazini ngokushesha.
Lemons anezinkomba ezinjalo:
- Inkomba kalamula iyunithi ezingama-35 kuphela;
- amakhalori ngamagremu ayi-100 womkhiqizo azoba ngu-34 kcal.
Lokhu kunikeza impendulo efanele yombuzo - kungenzeka yini ukuthi ube nolamula lapho umuntu enesifo sikashukela sohlobo 2.
Izinzuzo zikalamula
I-Lemon yohlobo 2 sikashukela iyabaluleka ngoba inomphumela wokuqinisa amandla ngenxa yokuba khona kwenani elikhulu le-ascorbic acid (Vitamin C). Yidla isithelo esisodwa ngosuku ekwindla nasebusika, futhi uzokhohlwa unomphela ngamakhaza ajwayelekile nama-SARS. Ngenye indlela, ungaphuza ujusi kalamula, kepha kuphela kulabo abangenazinkinga noshukela wegazi ophezulu.
I-Lemon iqukethe amavithamini we-B amaningi, athinta kahle amasistimu amaningi omzimba - i-nerve, i-endocrine kanye nenhliziyo. Ngabe i-Lemon Iyanciphisa Ushukela Wegazi? Ngokuhlanganiswa okuyikho neminye imikhiqizo (ugarlic ne-parsley), yebo, emithini yesintu kunamathani wokupheka ushukela ovela kulamula.
I -emon iyasiza futhi kushukela wohlobo 2, osindwa ukukhuluphala. Iqiniso ngukuthi izithelo zosawolintshi zinganciphisa isifiso sokudla.
I-Lemon yabanesifo sikashukela iyasebenziseka ngenxa yezinto ezilandelayo:
- Amavithamini e-B;
- Vitamin C
- insimbi
- potaziyamu
- i-citric acid;
- i-magnesium
- isibabule;
- phosphorus;
- zinc.
Ngenxa yezinhlobo zamaminerali ezinothile kangako, ulamula usiza ekwakheni imisebenzi eminingi yomzimba.
Uma udla okungenani isigamu selamula nsuku zonke, ungafinyelela imiphumela elandelayo:
- khulisa ukumelana komzimba kumagciwane, izifo kanye namagciwane;
- ukusungula imetabolism;
- Susa amakhanda;
- ukusheshisa izinqubo ze-metabolic, kufaka phakathi ukwehlisa amazinga kashukela;
- buyisela umzimba ngokushesha ngemuva kokugula;
- khipha izinto eziyingozi emzimbeni ngenxa yezakhiwo ze-antioxidant zika-citrus.
Njengoba ukwazi ukubona, inhlanganisela yemibono enjengoshukela noshukela iyahambelana impela. Ngaphezu kwalokho, lesi sithelo sehlisa ushukela wegazi, okubaluleke kakhulu ezifweni ze-endocrine.
Ulamula
Kaningi ungezwa esigulini "ngiphuza itiye kanye nama-decoctions kuphela." Into ekhona ukuthi iziphuzo eziningi zesitolo ziqukethe ushukela, kanti ezinye zinezinkomba eziphezulu ze-glycemic (izithelo nezithelo zamajikijolo, umpe).
Ngakho-ke, noma ngubani onesifo sikashukela sohlobo 2 nohlobo 1 kufanele akwazi ukwenza i-lemade eyenziwe ekhaya. Ezikhathini ezishisayo, iqeda ukoma ngokungcono kunetiye nelamula.
Ukunambitheka kwe-lemonade kungahlukahluka ngezinye izithelo ezinenkomba encane, isibonelo, ama-sitrobheli noma i-grapefruit.
Nge-lemonade yasendulo, izithako ezilandelayo zizodingeka:
- amanzi ahlanziwe - milliliters ayi-300;
- ulamula ayisikhombisa;
- amanzi eqhwa - milliliters;
- uhhafu wengilazi yezinyosi.
Ngokushesha kudingeka unake isithako esinjengoju. Ungakhathazeki, ngoba ukufaka ushukela noju kuyamukeleka impela, kuya ngenani elifanele. Inkomba yayo ifinyelela amayunithi angamashumi amahlanu kuphela, kepha lokhu kusebenza ezinhlotsheni ezithile - i-buckwheat, i-acacia, uphayini ne lime. Aku kwenqatshelwe ukusebenzisa umkhiqizo ogciniwe wokugcina izinyosi ezinhlelweni zokupheka ezinoshukela.
Okokuqala, fafaza ijusi elivela ezithelo zosawolintshi. Hlukanisa ngokwahlukaniswa ngamamililitha amanzi ayi-300 noju, uthele uketshezi emlilweni ohamba kancane uvuse ngokuqhubekayo kuze kube yilapho uju seluqediwe ngokuphelele. Thela uketshezi esitsheni sengilazi bese uluvumela ukuthi luphole. Ngemuva kokufaka amanzi e-ice kanye nojusi kalamula. Khonza isiphuzo esinjalo ngezingcezu zeqhwa.
Isimo esivunyelwe nsuku zonke sesifo sikashukela ingilazi eyodwa, okungcono engxenyeni yokuqala yosuku, ukuze ushukela ongena emzimbeni usheshe ukucubungulwa ngokushesha ngomzimba osebenzayo.
Nge-lemonade enama-sitrobheli, udinga imikhiqizo enjalo:
- ulamula ayisishiyagalombili;
- amalitha amabili amanzi ahlanziwe;
- Amagremu angama-300 ama-sitrobheli;
- I-Stevia noma enye i-sweetener ukunambitha.
Cwilisa ujusi kusuka kulamula, ulihlanganise namanzi noswidi. Sika ama-sitrobheli abe yimichilo u hlanganise ne-lemonade, engeza iqhwa. Leli nani lezithako lenzelwe ukuhanjiswa okuyisikhombisa.
Ukwelashwa kokudla
Ukubaluleka kokulashwa kokudla akunakulinganiswa, ngoba umsebenzi wawo oyinhloko ukugcina ukuqoqwa koshukela egazini kusesimweni esijwayelekile. Uma ungalandeli imigomo yokwelashwa kwesifo sikashukela i-mellitus, khona-ke lesi sifo sizothuthuka ngokushesha futhi izinkinga eziningi zizothuthukiswa - unyawo lwesifo sikashukela, i-nephropathy nabanye.
Ukudla okufanele ukukhethele ushukela onesifo sikashukela kwaxoxwa ngakho ngesihloko se-glycemic index. Kepha kubalulekile futhi ukucebisa ekudleni ngemikhiqizo engaba nezindawo ezokwehlisa ushukela oqukethwe egazini.
Ukudla okunjalo kufanele kudliwe nsuku zonke ekudleni. Kungaba imifino nezithelo, kanye nezinhlobonhlobo ezahlukahlukene.
Ukunciphisa ukugcwala koshukela egazini, abanesifo sikashukela bayadla:
- turmeric;
- usinamoni
- ginger
- ukhukhamba omusha;
- ulamula
- kefir;
- iparsley;
- ulwandle kale;
- igalikhi.
Ukudla okunesifo sikashukela kusho nemithetho yokudla. Ngakho-ke, kufanele udle kahlanu ngosuku. Uma isiguli sizwa umuzwa wokulamba, khona-ke ungangeza okunye ukudla okulula, isibonelo, ingilazi ye-kefir noma amagremu ama-200 we-cottage shizi onamafutha amancane.
Ukulandela zonke izincomo zokwelashwa kokudla futhi udlala njalo imidlalo, unganciphisa ukuboniswa kwesifo sikashukela kuya cishe ku-zero.
Ividiyo ekulesi sihloko inikeza izincomo ngokuthi ungayikhetha kanjani ilamula enhle.
