Kunoma yimuphi unyaka, isifo sikashukela akufanele sibe yisigwebo, ngoba uma zonke izincomo zikadokotela zilandelwa, umuntu angaphila ngokujwayelekile isikhathi eside ngaphandle kwezinkinga. Ngasikhathi sinye, akudingekile nhlobo ukudela ukudla okujwayelekile, ikakhulukazi izithelo. Izithelo ezingumthombo oyinhloko wamavithamini, i-fiber namaminerali.
Kulesi simo, udinga ukukhetha ngokucophelela izithelo, udinga ukumisa ukukhetha kuphela ezinhlobonhlobo ezine-index ye-glycemic ephansi, khumbula usayizi wokuphakelayo onconywayo. Inkomba ye-Glycemic kufanele iqondwe njengezinga lokuguqulwa kokudla libe ushukela.
Kubalulekile ukwazi nge-GI, ngoba ngokuqhamuka ngokushesha kweglucose, isiguli ngokushesha sizoqala ukuzizwa sibi, kube nezinkinga zeshukela eziphakeme zesikhathi eside zesifo kanye ne-pathologies ehlobene nayo.
Yini ukukhetha isifo sikashukela?
Uma ucubungula izithelo ezivunyelwe, kuyadingeka ukuthi uqaphele ukuthi inkomba yazo ye-glycemic akufanele idlule amaphuzu angama-55-70, lapho inkomba isiphezulu, izithelo zithathelwa kushukela noshukela wegazi ophezulu. Uma ulandela lesi seluleko esilula, ungagcina izinga le-glycemia lanele.
Lapho isiguli sihlushwa ukugula kohlobo lokuqala, okwatholakala sisencane, umuntu uyazi ukuthi hlobo luni lwezithelo olungadliwa ngoshukela wegazi ophakeme, futhi okungcono ukwenqaba.
Ngoshukela i-mellitus yohlobo lwesibili, izinto ziyehlukile, i-pathology ithinta abantu kakhulu kunabantu abadala, abakuthola kunzima ukwakha kabusha ukudla kwabo, bashintshe imikhuba yokudla ethuthukiswe iminyaka.
Ukuze ungenzi iphutha ekukhetheni, udinga ukudla izinhlobo zezithelo ezinoshukela noma ezimuncu kuphela, ushukela nezinhlobo zezithelo ezimnandi kakhulu:
- kuthinte kabi isimo sesiguli;
- kuzodala ushintsho olubukhali kushukela wegazi.
Kumele kukhunjulwe ukuthi amajusi ezithelo ayingozi enkulu ukusuka ekubukeni kwesifo sikashukela kunezithelo okuphuzwe kuso isiphuzo. Isizathu silula, ujusi umane nje uluketshezi ngaphandle kofayilidi, akuyona indima yokugcina enikezwe lona ukumunca ushukela ngumzimba.
Ungadla lezi zinhlobo zezithelo: ama-apula, ama petshisi, amawolintshi, amagilebhisi, ulamula. Kukhona eminye imikhawulo yokusetshenziswa kwe-amakhabe, uphayinaphu, ikhabe kanye nemango. Uma izithelo zidingidwa ngokwelashwa ngokomqondo, inkomba ye-glycemic izophakama kakhulu. Nge-hyperglycemia, awukwazi ukudla izithelo eziningi ezomisiwe, uma udokotela evumela ukomiswa, zizothelwa izithelo ezinde isikhathi eside emanzini abandayo.
Amajikijolo azophinde abe wusizo:
- i-lingonberry;
- Ama-cranberry
- i-hawthorn;
- ugqumugqumu;
- i-currant ebomvu;
- ulwandle lwasolwandlekazi
Kuyimpawu ukuthi la majikijolo angafakwa kalula ekwelashweni okushisa ngaphandle kokukhathazeka ngokwanda kweshukela kubo. Ama-dessert alungiswa ngesisekelo amajikijolo, kodwa ngaphandle kweshukela omhlophe, othathelwa indawo ne-sweeteners yemvelo. Kodwa-ke, kungcono uma isiguli sidla izithelo namajikijolo ngendlela yazo yemvelo.
Kwenzeka ukuthi isiguli sikashukela sigayeke ngokudla okufanayo, sifuna ukuzelapha ezithelo ezinqatshelwe. Kulokhu, izithelo zihlukaniswe izingcezu ezincane, zidliwa ngezigaba eziningana, mhlawumbe ekuseni. Ngenxa yalokhu, ukwelapha kuzoletha injabulo esiswini futhi ngeke kubangele ukuwohloka enhlalakahleni, izinkinga nge-glycemia.
Kuyadingeka ukuthi ufunde ukubala imithamo ephephile yezithelo, ngoba nezithelo ezivunyelwe zizoba yingozi ngokusetshenziswa okungenamkhawulo:
- Kunconywa ukukhetha isithelo esilingana nentende yesifo sikashukela;
- uma kungenzekanga ukuthola isithelo esincane, umane uhlukaniswe izingxenye.
Ukusebenza kahle kwamajikijolo kufana nenkomishi eyodwa yobukhulu obujwayelekile, kepha amakhabe noma amakhabe akumele kudliwe ngaphezulu kwesilayi esisodwa endaweni eyodwa.
Kukhona elinye iqhinga elisiza ukwehlisa izinga lokuguqulwa kwama-carbohydrate libe ushukela - yidla izithelo kanye namantongomane, ushizi noma isinkwa sokusanhlamvu okuphelele.
Ukukhetha izithelo ezifanele
Masinyane kungabonakala ukuthi isiguli, ngemuva kokuqinisekisa ukutholakala kwesifo sikashukela sohlobo lokuqala noma lwesibili, kufanele sizincishe umsoco futhi sidle ukudla okungenamsoco kuphela. Lo mbono awulungile, ngoba kunezithelo ezimbalwa ezingabizwa ngokuthi zilungele abashukela, bagcoba umzimba nge-fiber namavithamini.
I-Apple
Ngo ushukela wegazi ophakeme, ama-apula akhethwa ngokuyinhloko, futhi i-pectin iqukethwe ezitsheni, ezinciphisa ushukela ngokufanele. Lo muthi futhi usiza ekuhlanzeni igazi kusuka kweglucose eyeqile.
Ngaphezu kwe-pectin, ama-apula acebile nge-ascorbic acid, i-potassium, i-iron ne-fiber, okubalulekile ezinkingeni ngomsipha wenhliziyo kanye nokugaya ukudla. Okunye okusobala okukhona phakathi kwama-apula ukutholakala kwawo, izithelo zikhula kulo lonke izwe lethu, zingathengwa nganoma yisiphi isikhathi sonyaka ngentengo engabizi.
Ngenxa yama-apula, iziguli ezinesifo sikashukela zingathembela ekuqedeni i-puffiness, zisuse amanzi ngokweqile emzimbeni, futhi ziphume esimweni sokudangala.
Pearl
Ukukhetha izinhlobonhlobo zamapheya ezingafakiwe, isiguli sithola umkhiqizo ogaywa isikhathi eside esiswini futhi sisiza ukunciphisa isisindo somzimba. Amapharele ayoba ngumthombo:
- potassium;
- i-fiber;
- calcium
- i-zinc;
- ithusi;
- insimbi.
Izithelo zinomphumela omuhle emzimbeni obuthaka, ukuba khona kwe-potassium kusiza ukubhekana nokuqina kwenhliziyo, ukukhathala ngokweqile kwemisipha.
Isikhunta sizothuthukisa ukuhamba kwamathumbu, kepha uma udla ukhamba esiswini esingenalutho, isiguli sizohlupheka ngenxa yokuqunjelwa, ukuqhakaza nezinye izifo zokugaya ukudla.
Amawolintshi
Lezi zithelo zamawolintshi ziba ngumthombo wefayibha, uketshezi, amavithamini, izakhi zomkhondo. Kungabonakala ukuthi amawolintshi amnandi kakhulu, kepha aqukethe ushukela ophindwe kabili nohhafu kunamapheya. Ngenxa yalokho, izithelo zingadliwa ngokuzolile nsuku zonke, futhi ujusi osawolintshi awukwazi ukudakwa.
Izithelo zinokuningi kwe-ascorbic acid, kuyasiza ukubhekana namakhaza, ngaphandle kokuguqukela emithini. Lapho umuntu onesifo sikashukela edla i-orange eyodwa ekuseni, uzonikwa amandla usuku lonke.
Amagilebhisi
Akunankinga kangako ku-vitamin C ngalesi sithelo, kuzovikela umzimba kumagciwane, okubalulekile esikhathini ekwindla nobusika, lapho izifo zonyaka zanda. Inkomba ye-glycemic ye-citrus incane, noma isithelo esikhulu kakhulu.
Isithelo sinempahla ebalulekile i-naringin, iningi laso kugobolondo lwezithelo zezithelo kanye nokuhlukaniswa kwalo, ngenxa yomvini wezithelo wento futhi lithola i-aftertaste ethile ebabayo.
INaringin ingakhuphula umsoco ushukela, futhi ibuye ivimbele iphango.
Amajikijolo esifo sikashukela
I-Cherry iyoba i-berry engabizi kakhulu, iqukethe inani elikhulu lensimbi, i-coumarin, enele ukuvimba ukuthuthukiswa kwe-vein thrombosis yemikhawulo ephansi. Ama-cherries amnandi kushukela awanakubangela ukwakheka okusheshayo koshukela egazini.
Ama-Gooseberry azosiza isifo sikashukela sohlobo lokuqala nesesibili, amajikijolo angavuthwa ayabhekwa kakhulu, anokuthola uvithamini C omningi kanye nefayibha. Isitebela segugu samavithamini C, P, K, B, pectin kanye nama-tannins kuzoba ngama-blueberries, amajikijolo kanye nama-lingonberry.
Kungenzeka currant? Ama-currants abomvu namnyama azilungele kahle iziguli zanoma yiluphi uhlobo, ngokusebenza okulinganayo zisebenzisa zombili amabhele ngokwawo namahlamvu awo, amahlumela. Uma ugeza amagatsha namaqabunga ngamanzi, uthele amanzi abilayo, engeza amaqabunga ambalwa etiyeni eliluhlaza, uthola itiye elimnandi, futhi elibaluleke kakhulu.
Ama-raspberries ama-juicy, okudla futhi obomvu ahlala eyisivakashi esamukelekayo etafuleni leziguli ezinesifo sikashukela, kodwa ngenxa yokuqukethwe okuphezulu kwefrijini, odokotela bameluleka ukuthi angahileleki.
Amajikijolo athandwa kakhulu kwakuyi-sitrobheli, yena:
- ucebile ngo-vithamini C;
- iqukethe amakhalori ambalwa.
Ama-Strawberry ahlukaniswa yi-immunomodulating, antibacterial, anti-immune properties, ama-berry azoqinisa ukungatheleleki, athuthukise isimo sezitho zomgudu wesisu.
Kukholelwa ukuthi ama-sitrobheli angandisa ushukela emzimbeni, kepha aze anciphise kancane. Izithelo zine-glucose enesigamu esilingana nama-apula, ezivumela ukuba adle amagremu angama-300-400 ngosuku. Kumnandi ukusebenzisa ama-sitrobheli ngo-ukhilimu, ongafakwanga ushukela omhlophe, ngaphandle kwalokho kuzodingeka uzizwe izimpawu ze-hyperglycemia.
Njengoba ubona, ngesifo sikashukela, izithelo eziningi zingadliwa, ukondliwa kwalesi sifo kuvame ukuhlukahluka futhi kuphelele. Ngasikhathi sinye, kuyadingeka ukuthi uhlale ugcina amarekhodi wokuthi mangaki ukudla okudliwayo, ukudla kuphela okuvunyelwe okwephula i-carbohydrate metabolism. Ngaphandle kwalokho, umuntu:
- kuzolimaza umzimba obuthakathaka;
- kwandisa isimo sakho.
Ngaphezu kwezinhlobonhlobo zezithelo ezivunyelwe umuntu onesifo sikashukela, kunohlu lwezithelo ezinqatshelwe lapho inani likashukela elula liyehla esikalini. Izithelo ezikhulisa ushukela: amagilebhisi, ubhanana, amakhiwane, izinsuku. Kwenzeka ukuthi isiguli sizithande kakhulu lezi zinhlobo zezithelo futhi kunzima kuye ukuthi azenqabele, kulokhu, odokotela bavunyelwe ukudla umkhiqizo omncane, ongcono kunabo bonke engxenyeni yokuqala yosuku.
Uma kunzima ukuhamba ezinhlotsheni ezivunyelwe zezithelo, kuyasiza ukuzitholela incwadi yokubhalela ekhethekile bese ubhala phansi imikhiqizo edliwayo kanye nokuphendula komzimba. Ngale ndlela, kungenzeka ukuthi ufunde konke ukudla okunenkomba ye-glycemic ephansi, engeza okuhlukahlukene ekudleni, futhi ukwandise izinzuzo zomzimba.
Imininingwane ngezithelo ezivunyelwe nezenqatshelwe zesifo sikashukela inikezwe kuvidiyo kule ndatshana.
