Ngoshukela wegazi owandayo futhi ekulweni nesisindo ngokweqile ngenkathi kulungiswa ukwelashwa kokudla, kufanele ukhethe imikhiqizo ngenkomba yazo ye-glycemic. Lesi sikhombisi sikhombisa izinga lokuqhekeka kwe-glucose, ebilayishwa kusuka ekusebenziseni umkhiqizo othile noma isiphuzo. Kuma-diabetesics anganciki i-insulin, ukudla okuyi-GI kuyindlela yokwelashwa eyinhloko, futhi nefomu lesifo sikashukela esincike ku-insulin, kuyasiza ekwehliseni ubungozi bezinkinga ezithweni ezihlosiwe kanye nasekuthuthukisweni kwe-glycemia.
Ngaphezu kwaleli nani, kubalulekile ukuthi abanesifo sikashukela sohlobo loku-1 bazi amayunithi wesinkwa (XE) womkhiqizo. Inani lethamo le-hormone le-insulin emfushane noma ye-ultrashort inj injela ngemuva kokudla kuya ngesilinganiso samayunithi esinkwa asetshenzisiwe. Ngosuku, iziguli zivunyelwe ukudla kuze kufike ku-2,5 XE.
Inani le-XE, libizwa nangokuthi i-carbohydrate unit, ngomhlangano libonisa ubukhona bama-carbohydrate emkhiqizweni. Iyunithi elilodwa lesinkwa lilingana namagremu ayishumi nambili ama-carbohydrate. Isibonelo, inani elinjalo liqukethe ucezu lwesinkwa esimhlophe.
I-Endocrinologists itshela iziguli ngemikhiqizo abantu abadla ishukela abanokwazi ukuyidla nsuku zonke. Kwesinye isikhathi, ukukhohlwa yilokho okungafakwa ekudleni kanye noma kabili ngesonto. Kuzoba ngokuthi banana kungenzeka nesifo sikashukela.
Ubhanana ungumkhiqizo osekuyisikhathi eside uthandwa ngabantu. Akusizi kuphela ngomzimba, kepha futhi kunentengo engabizi kahle. Kuzoxoxwa ngalo kulesi sihloko. Imibuzo enjalo iyabhekwa - kungenzeka yini ukuthi udle ubhanana wesifo sikashukela, inkomba yabo ye-glycemic (GI), okuqukethwe kwekhalori nenani le-XE, izinzuzo nokulimala kwalesi sithelo, ingabe lesi sithelo sinezindawo zokunciphisa i-insulin, zingaki ubhanana ongaba khona kushukela.
Iyini inkomba ye-banana?
Masinyane kufanelekile ukuchaza ukuthi iyiphi i-GI ezokwehlisa ukugcwala kweglucose egazini, futhi yiphi, okuphambene nalokho, engandisa lesi sikhombisi. Ukudla neziphuzo "Eziphephile" yilezo ezinamanani angeqi emayunithi angama-49 afakiwe. Futhi, iziguli kwesinye isikhathi zidla ukudla, kungadluli kabili ngesonto, ngenani lama-50 - 69 amayunithi. Kepha ukudla nge-GI yamayunithi angama-70 noma ngaphezulu kungadala i-hyperglycemia kanye neminye imiphumela emibi empilweni yesifo sikashukela.
Futhi, iziguli zidinga ukwazi ukuthi hlobo luni lwemikhiqizo yokufaka lonyusa inani le-glycemic. Ngakho-ke, amajusi wezithelo kanye ne-berry nemicu, ngisho eyenziwe emikhiqizweni ene-GI ephansi, inenkomba ephezulu futhi inyusa ushukela wegazi ngokushesha. I-GI nayo ingakhuphuka esimweni lapho izithelo noma i-berry zilethwa esimweni se-puree, kodwa kancane.
Ukuze uqonde ukuthi kungenzeka yini ukuthi udle ubhanana wesifo sikashukela sohlobo 2, kufanele ufunde okuqukethwe kwakhe kwenkomba kanye nekhalori. Ngemuva kwakho konke, kubalulekile ukungafaki ukudla okunama-khalori aphezulu ekudleni komuntu onesifo sikashukela, okuholela ekukhulupheni, ukwakheka kwamachibi e-cholesterol kanye nokuqhekeka kwemithambo yegazi.
IBanana inezincazelo ezilandelayo:
- Inkomba ye-glycemic yebhanana iyunithi ezingama-60;
- okuqukethwe kwekhalori kwezithelo ezintsha ngamagremu ayi-100 ngu-89 kcal;
- okuqukethwe kwekhalori kukabhanana omisiwe kufinyelela ku-350 kcal;
- kuma-millilitha ayi-100 wejusi webhanana, angama-48 kcal kuphela.
Uma ubheka lezi zinkomba, akunakwenzeka ukuthi unikeze impendulo eqondile yokuthi kungadliwa yini ubhanana phambi kohlobo lwesibili sikashukela. Izinkomba ezifanayo kuphayinaphu.
Inkomba isebangeni eliphakathi, okusho ukuthi ubhanana wamukelekile ekudleni njengokuhlukile, kanye noma kabili ngesonto. Ngasikhathi sinye, umuntu akufanele afake imithwalo ngeminye imikhiqizo nge-GI esezingeni eliphakathi.
Kukhona ubhanana wesifo sikashukela, kufanele kube okungajwayelekile futhi kuphela esimweni esijwayelekile sesifo.
Izinzuzo zobhanana
Bambalwa abantu abazi ukuthi ubhanana kuphela uqukethe into enjenge-serotonin. Ebantwini abavamile ibizwa nangokuthi yi-hormone yenjabulo. Kungakho odokotela bethi - "yidla ubhanana omningi uma uzizwa ucindezelekile."
I-Banana yabanesifo sikashukela ibalulekile ngoba ilwa nokugcwala kwamaphethelo aphansi, futhi le yinkinga evamile yabantu abaningi abathathwe yilesi sifo "esimnandi". Futhi, isithelo esinjalo sinconywa ukuba sidle kulabo abanezinkinga ngepheshana lesisu.
Kufanele kukhunjulwe ukuthi ushukela ubhanana usiza ukususa uketshezi emzimbeni. Ngakho-ke, ngesikhathi sasehlobo esishisayo, lesi sithelo singcono ukukhipha okwesikhashana ekudleni.
Ubhanana uqukethe izakhi ezilandelayo:
- i-serotonin;
- i-zinc;
- potaziyamu
- insimbi
- calcium
- ithusi
- i-proitamin A;
- Amavithamini e-B;
- ascorbic acid;
- uvithamini PP.
Ubhanana unomphumela omuhle omuhle emzimbeni womuntu:
- ukulwa nokucindezelwa;
- banempahla yokungezwani;
- shintsha ipheshana lesisu.
Ngenxa yokuthi okuqukethwe ushukela kubhanana kuphezulu, kungadliwa kungasaphathwa kabili ngesonto kunesifo sikashukela sohlobo 2. Kepha kubantu abaphilile, lesi sithelo sinconywa ukusetshenziswa kwansuku zonke, ngenxa yezakhiwo zaso ezizuzisayo.
Kungakuhle futhi ukuqaphela ukuthi ubhanana uzoba isidlo esihle uma ushukela enatha utshwala ngalolu suku, ngoba ubhanana unoshukela omningi kunezinye izithelo nemifino.
Futhi uma uphuza utshwala, kubaluleke kakhulu ukuhlinzeka umzimba ngama-carbohydrate ukuvikela i-hypoglycemia.
Ungawudla kanjani ubhanana weshukela
Ubhanana wohlobo 2 lwesifo sikashukela kufanele udliwe musha njengomkhiqizo ozimele, noma ongezwe kumasaladi ezithelo ayoliswe nge-kefir noma omunye umkhiqizo wobisi olunoshukela.
I-casserole ye-banana, noma iphekiwe ngaphandle koshukela, akuyona inketho enhle yokuthumela lesi sithelo etafuleni likashukela. Ngaphezu kwenkomba yebhanana ephezulu, iresiphi inesisindo ngokusetshenziswa kukafulawa, kanye ne-GI ephakathi. Mangaki amagremu wezithelo abanesifo sikashukela abangawadla ngokungafani nalokhu? Njenganoma yimuphi omunye umkhiqizo onenkomba ephakathi, akukho ngaphezu kwamagremu ayi-150 avunyelwe.
Iresiphi yesaladi yezithelo ichazwe ngezansi. Zonke izithako zinenkomba encane. Isibonelo, inkomba ye-glycemic yama-apula, ngaphandle kokuhlukahluka, ayidluli amayunithi angama-35. I-GI mandarin ilingana amayunithi angama-40. Ingashintshwa ngokuya ngezinketho zomuntu ngamunye zokunambitha.
Izithako ezilandelayo zizodingeka:
- ubhanana owodwa;
- i-apula elilodwa;
- i-tangerine eyodwa;
- isinamoni - ngokuzithandela;
- Amamililitha ayi-100 we-kefir noma iyogathi engafakiwe.
Cwecwa i-mandarin bese usika izingcezu ngesigamu, ususe umnyombo ku-apula, uthathe izingcezu ezincane, njengebhanana.
Hlanganisa izithelo esitsheni kanye nenkathi ngomkhiqizo wobisi. Khonza esitsheni, ufafaze isinamoni ngaphezulu kwesaladi.
Kuleli fomu, ubhanana wohlobo 2 lwesifo sikashukela ngeke awulimaze umzimba, kodwa kunalokho awucebise ngamavithamini namaminerali abalulekile.
Ukudla kwe-GI
Isifo sikashukela siphoqelela isiguli ukuthi sisebenzise ukudla neziphuzo kuphela nge-GI ephansi. Kodwa-ke, lo mgomo uphinde unamathelwe ngabantu abalwa nokukhuluphala ngokweqile. Ukudla okunjalo kwehlisa ushukela wegazi, kukhona ukwehla kwezinga le-cholesterol embi emzimbeni.
Uma unesifo sikashukela sohlobo 2, ungaba nosuku lwamaprotheni kanye ngesonto, kuphela uma une-ukukhuluphala noma izinkinga ezincane ezinamafutha. Kepha ngosuku olunjalo, kuyadingeka ukuqapha ngokucophelela inhlala-kahle noshukela weglue egazini. Yize kunjalo, kuba nezimo lapho umzimba wesifo sikashukela usabela ngendlela engemihle kuprotheni wokudla.
Ukudla kwenkomba ye-glycemic kukholakala ukuthi kunikeza imiphumela esheshayo nehlala njalo ekulweni ne-glucose enkulu yegazi. Into esemqoka ukunganaki ukusetshenziswa kokudla nge-GI ephakathi nephezulu.
Kwividiyo ekulesi sihloko, u-Elena Malysheva ukhuluma ngezinzuzo zobhanana.
