Uma kunokugcwala okukhuphuka njalo kwe-glucose egazini (isifo sikashukela 1, 2 nohlobo lokuthinta), odokotela banquma ukudla okukhethekile kweziguli. Ukukhethwa kokudla neziphuzo kwenziwa ngokwe-index yabo ye-glycemic (GI). Le nkomba inquma inani le-glucose engena egazini ngemuva kokudla ukudla okuthile noma isiphuzo.
Imvamisa, isifo sikashukela sohlobo 2 sivela kubantu ngemuva kweminyaka engu-40 ubudala noma njengezinkinga zokugula kwangaphambilini. Ukuxilongwa okunjalo kuthatha umuntu ngokumangala futhi kunzima kakhulu ukwakha uhlelo lokudla okunempilo. Kodwa-ke, uma konke kucace ngokukhethwa kwemikhiqizo, khona-ke izinto zihluke kakhulu ngeziphuzo.
Isibonelo, izithelo ezejwayelekile nezithelo zamajikijolo, ijeli liwela ngaphansi kokuvinjelwa. Kepha ukudla okuphuzwayo kungahluka nazo zonke izinhlobo zetiye. Okuzoxoxwa ngakho kulesi sihloko. Umbuzo olandelayo ufunde kabanzi: yini ongayiphuza itiye lesifo sikashukela, izinzuzo zazo zomzimba, isilinganiso esivunyelwe nsuku zonke, kunikezwa incazelo yomqondo we-glycemic index.
Iyini inkomba ye-glycemic yetiye
Ngohlobo 2 sikashukela, iziguli zidla ukudla neziphuzo zinezinkomba ezingama-49 amayunithi. Ushukela oluqukethwe kulokhu kudla ungena kancane kancane egazini, ngakho-ke isilinganiselo ushukela wegazi uhlala ungaphansi komkhawulo owamukelekayo. Imikhiqizo enenkomba ye-glycemic isukela kumayunithi angama-50 kuye kwangama-69 ingahle ibekhona kumenyu izikhathi ezimbili kuya kwezintathu ngesonto, hhayi ngaphezu kwama-gramu ayi-150. Kulokhu, lesi sifo uqobo kufanele sibe sesimweni sokuxolelwa.
Ukudla okunenkomba yamayunithi angaphezu kwama-70 we-silt alinganayo kunqatshelwe ngokuqinile yi-endocrinologists, ngenxa yokuqukethwe kwama-carbohydrate asheshayo, okuvusa ukukhula kwe-hyperglycemia.
Kufanele kukhunjulwe ukuthi inkomba ye-glycemic yetiyi inyukela emikhawulweni engamukeleki uma ushukela. Itiye lingafafazwa ngama-sweeteners - i-fructose, i-sorbitol, i-xylitol, i-stevia. Esikhundleni salokhu kamuva kungcono kakhulu, ngoba inemvelaphi engokwemvelo, futhi ubumnandi bayo bukhulu kunezikhathi eziningi kunoshukela uqobo.
Itiye elimnyama neluhlaza linenkomba efanayo ye-glycemic nokuqukethwe kwekhalori:
- itiye elinoshukela linenkomba ye-glycemic yamayunithi angama-60;
- ngaphandle ushukela kunenkomba yamayunithi we-zero;
- kilojoule ngamagremu ayi-100 womkhiqizo ophelile uzoba ngu-0,5 kcal.
Ngokusekelwe kulokhu, kungaphethwa ngokuthi itiye elinesifo sikashukela isiphuzo esiphephile ngokuphelele. Izinga lansuku zonke alinqunywa yisifo "esimnandi", noma kunjalo, odokotela batusa ukuthi bangafika ku-800 milliliters wetiye ehlukahlukene.
Yiliphi itiye eliwusizo kubo bobabili abanesifo sikashukela kanye nabantu abaphilile ngokuphelele:
- itiye eliluhlaza nelomnyama;
- ama-rooibos;
- iso lesikhumba;
- i-sage;
- itiye elihlukahlukene lesifo sikashukela.
Itiye lesifo sikashukela lingathengwa kalula kunoma iyiphi ikhemisi. Wena kuphela okufanele utadishe imiyalo ngokucophelela.
Isibonelo, ukusetshenziswa kwetiye leKalmyk, i-Oligim, iFitodol - 10, iGluconorm kufanele kuvunyelwane ngayo nodokotela oyi-endocrinologist.
Itiye elimnyama, eliluhlaza okotshani
Isifo sikashukela, ngenhlanhla, asidingi ukukhipha itiye elimnyama ekudleni okujwayelekile. Inempahla eyingqayizivele yokushintsha i-insulin ekhiqizwa umzimba ngamanani angabalulekanga, ngenxa yezinto ze-polyphenol. Futhi, lesi siphuzo siyisisekelo, okungukuthi, ungangeza amanye amakhambi namajikijolo kuso.
Isibonelo, ukuthola isiphuzo esinciphisa ushukela, mane uthele isipuni esisodwa samajikijolo aluhlaza okwesibhakabhaka noma amaqabunga ambalwa alesi sihlahla engilazini yetiye elungiselelwe. Wonke umuntu uyazi ukuthi ama-blueberries anciphisa i-glucose egazini.
Kodwa itiye elinamandla elinesifo sikashukela akufanelekile ukuphuzwa. Banamaminithi amaningi - kubangela ukwethuka kwezandla, kwandisa ukucindezela kwamehlo, kufaka ubunzima obengeziwe ohlelweni lwezinhliziyo nasepheshaneni lesisu. Uma uphuza itiye kaningi, khona-ke kuba mnyama koqweqwe lwawo. Inani elifanele nsuku zonke lifinyelela kumamililitha angama-400.
Itiye eliluhlaza labanesifo sikashukela libaluleke kakhulu ngenxa yezakhiwo zalo eziningi ezizuzisayo. Okusemqoka yile:
- ukwehla kwe-insulin - umzimba usengozini enkulu yokwenziwa kwe-insulin;
- ihlanza isibindi;
- wephula amanoni akhiwe kwizitho zangaphakathi ebusweni bokukhuluphala;
- kwehlisa umfutho wegazi;
- isusa izinto eziyingozi emzimbeni, inempahla ye-antioxidant.
Ucwaningo olwenziwe phesheya lwathola ukuthi ukuphuza ama-millilitha wetiye eluhlaza nsuku zonke ekuseni, ngemuva kwamasonto amabili kube nokuncipha kokuhlushwa kweglue glucose ngo-15%.
Uma uxuba lesi siphuzo nezimbali ze-chamomile ezomisiwe, uthola i-anti-inflammatory and sedative.
Sage itiye
I-Sage yesifo sikashukela ibalulekile ngoba iyasebenza i-insulin ye-hormone. Kunconywa ukuwukhulisa ukuze uvikele isifo "esimnandi". Amaqabunga alesi sitshalo sokwelapha acebile ngamavithamini namaminerali ahlukahlukene - ama-flavonoids, amavithamini C, i-retinol, ama-tannins, ama-organic acid, uwoyela obalulekile.
Lesi siphuzo sinconywa kubantu abaphazamisa i-endocrine, i-nerve, i-system ye-inhliziyo, nokuphazamiseka kwengqondo. Odokotela babuye bavumele abesifazane ukuthi baphuze i-sage ngesikhathi sokukhulelwa nokukhishwa. Inani nsuku zonke lifinyelela kumamililitha angama-250. Kungcono ukuyithenga ekhemisi, lokhu kuqinisekisa okokusetshenziswa kwendalo kwemvelo.
AmaShayina kudala enza lo mbiza ube "isiphuzo sokuphefumulelwa." Kakade ngalezo zinsuku babazi ukuthi i-sage iyakwazi ukukhulisa ukugxila, ukudambisa ukungezwani kwemizwa futhi kwandise ubungqabavu. Kodwa-ke, lezi akuzona kuphela izakhiwo zalo ezibalulekile.
Imiphumela emihle ye-sage yokwelapha emzimbeni:
- kusiza ukuvuvukala;
- kwandisa ukwanda komzimba ku-insulin ekhiqizwayo;
- inomphumela we-mucolytic;
- umphumela onenzuzo ohlelweni lwezinzwa - wehlisela injabulo, ulwa nokuqwasha nemicabango yokukhathazeka;
- isusa izinto eziyingozi emzimbeni, imikhiqizo eyingxenye yempilo;
- isebenza ngokulwa namagciwane angena gram;
- kunciphisa umunyu.
Umkhosi weti lika-sage ubaluleke kakhulu kumkhuhlane kanye nokutheleleka kwe-larynx. Udinga amathisipuni amabili amaqabunga omisiwe athulule amanzi abilayo bese ushiya isigamu sehora. Ngemuva kwalokho hlukanisa bese uhlukanisa ube imithamo emibili elinganayo.
Phuza lo mhluzi ngemuva kokudla.
Tea "I-Tiger Eye"
"I-Tiger tea" ikhula kuphela eChina, esifundazweni saseYun-an. Inombala we-orange okhanyayo, ofana nephethini. Imiyalo ikhombisa ukuthi kungakuhle ukuphuza itiye ngemuva kokudla ukudla okunekhalori ephezulu, ngoba kusheshisa imetabolism.
Ukunambitheka kwawo kuthambile, kufana nokuhlanganiswa kwezithelo ezomisiwe noju. Kuyaphawuleka ukuthi lowo ophuza lesi siphuzo isikhathi eside uzwa imvuthuluka yakhe ebabazekayo emgodleni womlomo. Inothi eliyinhloko lalesi siphuzo yi-prunes. "I-Tiger Eye" isiza ukwandisa ukumelana nomzimba ezifweni, ine-antiseptic Properties, amathoni.
Lokhu kushiwo ezinye izibuyekezo zabathengi. UGalina, oneminyaka engama-25 ubudala - "Ngithathe inyanga kaTiger iso inyanga ngabona ukuthi angihlaselwa umkhuhlane, futhi ngaphandle kwalokho, umfutho wegazi wami ubuyela emuva."
Itiye le-Tiger alikwazi ukunambitheka, njengoba nalo ngokwalo linobumnandi obunothile.
Rooibos
Ngohlobo 2 sikashukela, ungaphuza "Rooibos." Leli teyi libhekwa njengekhambi; izwe lakubo yi-Afrika. Itiye linezinhlobonhlobo eziningana - luhlaza nokubomvu. Izinhlobo zakamuva yizo ezivame kakhulu. Yize kusanda kwenzeka emakethe yokudla, isivele ithole ukuthandwa ngenxa yokuqina kwayo nezakhiwo ezizuzisayo.
I-Rooibos ekwakhiweni kwayo iqukethe amaminerali amaningi - i-magnesium, i-potassium, i-calcium, ithusi. Ngezakhiwo zayo ze-antioxidant, lesi siphuzo sinempilo kunetiye eliluhlaza sikashukela we degree yesibili. Ngeshwa, ukuba khona kwamavithamini esiphuzweni sase-Afrika kuncane.
I-Rooibos ithathwa njenge itiye le-herbal elinothile kuma-polyphenols - ama-antioxidants wemvelo.
Ngaphezu kwalesi siza, isiphuzo sibonisa lezi zindawo ezilandelayo:
- kuqinisa izicubu zamathambo;
- igxilisa igazi;
- kunomthelela ekugxilweni okujwayelekile kwe-glucose egazini;
- kwehlisa umfutho wegazi;
- kuthuthukisa uhlelo lwenhliziyo.
I-Rooibos iyisiphuzo esimnandi, futhi esibaluleke kakhulu ngokubakhona kwesifo "esimnandi".
Yini ongayenzela itiye
Imvamisa iziguli zizibuza umbuzo - yini engingaphuza itiye nayo, futhi ngithini amaswidi? Into esemqoka okufanele uyikhumbule ukuthi ukudla okunesifo sikashukela akufaki amaswidi, imikhiqizo kafulawa, ushokoledi kanye nama-dessert noshukela ongeziwe.
Kodwa-ke, lesi akusona isizathu sokucasuka, ngoba ungalungiselela amakhekhe ezinshukela ashukela. Kufanele yenziwe ngefulawa ye-GI ephansi. Isibonelo, ukhukhunathi noma ufulawa we-amaranth kuzosiza ukunikeza ukunambitheka okukhethekile kwimikhiqizo kafulawa. I-rye, i-oat, i-buckwheat, isipelingi, nefulawa efakiwe nayo iyavunyelwa.
Nge-teyi, kuvunyelwe ukusebenzisa i-cottage shizi soufflé - lokhu kuzosebenza njengesidlo sasemini esigcwele noma isidlo sasemini. Ukuyipheka masisha, kudingeka usebenzise i-microwave. Shaya ipakethe elilodwa loshizi ongenawo amafutha kuze kube bushelelezi ngamaprotheni amabili, bese ufaka izithelo ezisikiwe, isibonelo, iparele, uthele konke esitsheni bese upheka imizuzu emibili kuya kwemithathu.
Itiye labanesifo sikashukela, i-apula marmalade ngaphandle koshukela ekhaya, engagcinwa isikhathi eside esiqandisini, kuzoba ukwengeza okuhle. Kuvunyelwe ukuthatha noma yiliphi ama-aphula, kungakhathalekile ukuthi linama-acid amangaki. Ngokuvamile, iziguli eziningi zikholelwa ngephutha ukuthi uma izithelo zimnandi kakhulu, iba noshukela omningi kakhulu. Lokhu akulona iqiniso, ngoba ukunambitheka kwe-aphula kunqunywa kuphela ngenani le-organic acid kuyo.
Ividiyo ekulesi sihloko ikhuluma ngezinzuzo zetiye elimnyama.
