Kuhlobo 2 sikashukela, ama-endocrinologists anquma ukudla ngokuya ngenkomba ye-glycemic yemikhiqizo ukulawula ukugxila kweglue glucose. Leli nani libonisa isilinganiso sokuphuza nokuqhekeka kwe-glucose egazini ngemuva kokudla umkhiqizo noma isiphuzo esithile.
Odokotela endaweni yokwamukela bakhuluma ngokudla okwamukelekayo lapho kulandelwa ukwelashwa kokudla. Kodwa-ke, kaningi, balahlekelwa ukuchaza ukubaluleka kweziphuzo, ukuthi yini engenzeka nokuthi yini eseyinqatshelwe ngokwezigaba.
Uhlobo 1 no-2 sikashukela siphoqa isiguli ukuthi sibhale ngokucophelela imenyu yaso. Ukudla okhethwe kahle kungagcina i-glucose kuphela esimweni esijwayelekile, kepha futhi kunganciphisa ukumelana ne-insulin.
Le ndatshana izodingida ukuthi yiziphi iziphuzo ezingadakwa yisifo sikashukela sohlobo 2, sinikezwe izindlela zokupheka i-smoothie, itiye lezithelo, elehlisa ushukela wegazi, lichaza izindlela zokwenza iziphuzo zokudla, kanye ne-index ye-glycemic yeziphuzo ezijwayelekile.
Inkomba yesiphuzo ye-Glycemic
Lesi sihloko sizocubungula kabanzi izinhlobo ezinhlobonhlobo zeziphuzo ezithambile, zotshwala nezithelo, okubonisa i-GI yabo. Lesi sigaba kufanele sihlole ukuthi iyiphi inkomba ye-glycemic eyamukelekayo ekudleni kwesifo sikashukela.
Iziphuzo "Eziphephile" zesifo sikashukela kufanele zibe nenkomba engeqi emayunithi angama-50 futhi zibe nokuqukethwe kwekhalori okuphansi. Qaphela inani lamakhalori futhi libalulekile phambi kwesifo "esimnandi", ngoba imbangela yokuqala yokungasebenzi kahle kwe-pancreatic ikhuluphele. Ngaphezu kwalokho, kuma-diabetes, metabolism ayaphazamiseka.
Isiphuzo sabanesifo sikashukela esinenkomba efinyelela kumayunithi angama-69 angafakwanga, siyokwandisa ukugcwala koshukela emzimbeni. Kuyenqatshelwe ngokuphelele ukuphuza iziphuzo ezinesifo sikashukela, inkomba ye-glycemic engaphezulu kwama-70 amayunithi. Amamililitha ayikhulu kuphela abangela ukugxuma okusheshayo koshukela wegazi ngemizuzu emihlanu nje ku-4 mmol / L. Esikhathini esizayo, ukuthuthukiswa kwe-hyperglycemia kanye nezinye izinkinga zemisebenzi ehlukahlukene yomzimba kungenzeka.
Uhlu lweziphuzo olunenkomba ephansi ye-glycemic:
- amanzi amaminerali etafula;
- ujusi wamatamatisi;
- tonic
- Tea
- qhwalela ikhofi eyomisiwe;
- i-oksijini yama-oksijini;
- ubisi
- iziphuzo zobisi ezibilisiwe - ubisi olubilisiwe olubilisiwe, i-kefir, iyogathi, iyogathi engafakiwe.
Futhi, inkomba ephansi ye-glycemic kwezinye iziphuzo ezidakayo - i-vodka newayini lethebula. Kwenqatshelwe ngokuphelele ukuphuza ubhiya, ngoba inkomba yayo ingamayunithi ayi-110, iphakeme kakhulu kunaleyo ushukela omsulwa.
Ukuphuza Okuyingozi Sikashukela:
- ubunjiniyela bamandla;
- noma yiziphi iziphuzo zezithelo;
- bushelelezi
- iziphuzo ezimnandi zekhabhoni;
- i-cocktail yotshwala;
- utshwala;
- ukububula;
- ubhiya
- i-cola;
- izithelo noma i-berry jelly ku-starch.
Manje kufanele ucabangele ngokuningiliziwe isigaba ngasinye seziphuzo.
Amajusi
Kungenzeka yini ukuthi abanesifo sikashukela babe nezithelo namajikijolo? Impendulo engalingani izoba, cha, noma ngabe imikhiqizo enenkomba yama-unit angama-50 yathathwa ukulungiselela kwabo. Into ekhona ukuthi ujusi awunayo i-fiber. Futhi yena, unesibopho sokuphuma kokufana kweglucose egazini. Uma, noma kunjalo, isiguli kwesinye isikhathi siphuza lesi siphuzo, khona-ke kufanele sihlanjululwe ngamanzi ahlanziwe ngengxenye eyodwa kuya kweyodwa. Lokhu kuzosiza ukwehlisa inkomba yejusi.
Uma uzibuza ukuthi yiliphi kula ma-juices angenangozi kangako, ungaphendukela ekusebenziseni uhlu olulandelayo (bheka ithebula). Kwesinye isikhathi, kuvunyelwe ukungaphuzi ama-millilitre angama-70 wejusi wamapomegranate, ulamula noma ujusi wamagilebhisi.
Kuvunyelwe ukuphuza ujusi wamatamatisi ngesilinganiso esifinyelela kumamililitha ayi-250 nsuku zonke, mhlawumbe okwenziwe ekhaya. Njengasemikhiqizo yesitolo ngesikhathi sokulondolozwa ushukela nezinye izinto eziyingozi zingangezwa.
Ijusi yetamatisi iyigumbi lamavithamini namaminerali. Inkomba yayo ingamayunithi ayi-15, kanti okuqukethwe kwekhalori kumamililitha ayi-100 kuzoba ngama-kcal ayi-17 kuphela. Kuyadingeka ukwethula isiphuzo esinjalo ekudleni kancane kancane, ukwandisa umthamo kabili ngosuku, kuqala kusuka kumamililitha angama-50.
Ijusi utamatisi iqukethe izinto ezilandelayo:
- i-proitamin A;
- Amavithamini e-B;
- Vitamin C
- Vitamin E
- i-folic acid;
- potaziyamu
- i-choline;
- ama-pectins;
- insimbi.
Ngenxa yokuqukethwe okuphezulu kwama-pectins, ujusi wamatamatisi unomphumela omuhle esizalweni se-gastrointestinal, aqede ukuqunjelwa futhi asize ekwelapheni ama-hemorrhoids. Amavithamini eqembu B anomphumela wokuthoba ohlelweni lwezinzwa, umuntu uyeka ukungacasuki, ulala kahle ebusuku. Ukuba khona kwento efana ne-iron kuvimbela ukukhula kwe-anemia, okwandisa i-hemoglobin.
Lapho isiguli siphuza njalo ujusi wamatamatisi, sithola izinzuzo ezilandelayo:
- imetabolism ishesha;
- izinto eziyingozi ziyasuswa emzimbeni;
- inqubo yokuguga ihamba kancane;
- isiphuzo sinokwehla komfutho wegazi;
- inkinga yokuqunjelwa kanye nama-hemorrhoid ayanyamalala;
- umbono uyathuthuka.
Ukuze uthole ukondliwa kwabanesifo sikashukela, ujusi wetamatisi awuphephile nje kuphela, kepha futhi unesiphuzo esinempilo ekudleni kwansuku zonke.
Iziphuzo ze-Carbonated
Okuqukethwe ushukela eziphuzweni zekhabhoni kungaphezu kokuphakeme. Ngaso leso sikhathi, isiphuzo esinjalo siphezulu kakhulu kilojoule. Iziphuzo ze-efflementscent zigcwalisa umzimba ngama-carbohydrate asheshayo, ngenxa yalokho awenziwa kube amandla, kepha aguqulwa abe ngamafutha omzimba.
Uhlelo lokudla lokudla luyakwenqabela iziphuzo ezinoshukela ezinekhabhoni. Inani ushukela oqukethwe ku-soda lingadala isiguli uhlobo lwe-insulin olususelwa ku-insulin kanye nezinkinga ezinzima ezithweni eziqondiwe.
Ngaphansi kokuvinjelwa, isiphuzo samandla - sinekhalori ephezulu, iqukethe ushukela. Futhi, uma iziguli ziphuza njalo isiphuzo samandla, khona-ke lokhu kunomthelela omubi kakhulu ohlelweni lwezinhliziyo, esivele sinesifo "esimnandi".
Kodwa-ke, abanesifo sikashukela bavunyelwe iziphuzo ezingenawo ushukela ezinjengamikhiqizo enjalo:
- Coca-Cola
- Pepsi
Inani labo le-caloric zero, ngenxa yokuntuleka koshukela. Isoda elinjalo ngaphandle koshukela ngeke lilimaze umzimba, kepha ngeke lithole inzuzo yesiphuzo esinjalo.
Imisoni yiziphuzo ezithambile. Zadalwa ekuqaleni njengendlela yokwelapha umalaleveva. Ushukela awuqukethe iziphuzo, ngakho-ke zizwe ukhululekile ukukuphuza ngesifo sikashukela, kepha ngokulinganisela. I-Tonic isiphuzo se-carbonated esine-aftertaste ebuhlungu. Isetshenziswa ikakhulukazi njengengxube notshwala ukuze uthole i-cocktail.
I-tonic engafakwanga inambitheko obukhali we-quinine - into esemqoka okwenziwe ngayo lesi siphuzo. Nguye onobuningi bezindawo zokwelapha. I-Tonic isiza umuntu ngokushesha ukuba anciphise i-hangover syndrome futhi aqine umuntu.
Akufanele usebenzise njalo i-tonic, ngoba i-quinine, uma iqoqiwe ngobuningi emzimbeni, ingadala imiphumela emibi, futhi kunengozi enkulu yokuwohloka okubonakalayo kokuqina kanye nokusebenza kwengxenye yomsindo.
I-Tonic inezakhiwo ezuzisayo zomzimba:
- kwehlisa izinga lokushisa lomzimba;
- kunciphisa ukubonakaliswa kokudakwa;
- kunciphisa uhlelo lwezinzwa;
- umphumela onenzuzo ohlelweni lwenhliziyo;
- kuthuthukisa ithoni yesibeletho.
Lapho uphuza iziphuzo sikashukela, umuntu akufanele akhohlwe imithetho eyinhloko yesifo sikashukela, omunye wayo ukulandela izindlela zokusebenzisa.
Smoothie
Ama-Smoothies alungiselelwe zombili izithelo nemifino (izithombe zivezwa ngezansi). Lesi akusona isiphuzo esiwusizo ikakhulukazi sabashukela, ngoba asifiseleki ukuletha imikhiqizo ezweni lamazambane abunjiwe, ngenxa yokwanda kwenkomba yabo ye-glycemic.
Njengokuhlukile, enkambweni ejwayelekile yesifo (hhayi ngesikhathi sokuqhuma), kuvunyelwe ukufaka i-smoothies ekudleni, kuze kube izikhathi ezimbili ngesonto, hhayi ngaphezu kwama-gramu ayi-150 - 200. Ngaso leso sikhathi, imenyu yesiguli akufanele isindwa ngezinye iziphuzo nezitsha ezinenkomba ephakathi nephezulu.
Ukulungiselela imifino enempilo noma ukushaqeka kwezithelo, udinga ukuqwashisa ekukhetheni imikhiqizo - i-GI ephansi nokuqukethwe okuphansi kwekhalori. Ama-diabetes kufanele anikeze ukukhetha ku-smoothie yemifino ngenxa yokuthi ngokufana kwe-puree, izithelo zilahlekelwa i-fiber. Ukudla okwehlisa ushukela wegazi kuyathandwa. Ngokuvamile, ama-smoothie wemifino ayizidlakudla ezinhle zohlobo 2 nohlobo 1 sikashukela.
Imikhiqizo Yemifino Smoothie:
- ikhukhamba
- Isipinashi
- isilimo esidliwayo esinamagatsha anamanzi;
- broccoli
- anyanisi oluhlaza;
- isithombo;
- AmaBrussels amahlumela;
- ginger
- Utamatisi
- upelepele wensimbi.
Ezithelo ungakhetha le mikhiqizo:
- yiluphi uhlobo lwe-apula;
- izithelo zosawolintshi wanoma yiluphi uhlobo - ulamula, lime, owolintshi, i-mandarin, pomelo, i-grapefruit;
- sitrobheli, sitrobheli, ama-raspberries;
- i-apricot, umpe, uphizi;
- ihalananda;
- Ama-Blueberries
- iparele.
Le mikhiqizo inenkomba ephansi nokuqukethwe okuphansi kwekhalori. Njengoba ukwazi ukubona, imithetho yokuqala neyesibili yokukhetha imikhiqizo yabanesifo sikashukela iyabonakala.
Ngenqubo yokupheka, udinga ukukhonkotha yonke imikhiqizo kusuka ku-peel futhi ngaleli fomu kuphela lapho bangachotshozwa nge-blender. Ukwehlisa i-cholesterol emzimbeni, ungapheka i-smoothie yesipinashi ne-kefir. Izithako ezilandelayo zizodingeka:
- Amagremu ayi-100 wesipinashi;
- Amamililitha ayikhulu we-kefir engenamafutha;
- i-apula elilodwa elincane elimuncu;
- Isiqu esisodwa sika-celery.
Cwilisa i-apula bese uyinquma ngesipinashi no-celery ku-blender kuze kube bushelelezi. Ngemuva kokuthulula i-kefir, ungangeza isipuni sejusi kalamula uma ufisa. USmoothie ulungile. Siphuza lesi siphuzo esidlula ama-millilitha ayi-200 ngosuku.
Abathandi bokunambitheka okukhulu kakhulu, ungalungisa i-smoothie yemifino elandelayo:
- nquma inyama yepelepele lensimbi kanye namaqabunga amaningana e-basil;
- uma ufisa, engeza uhhafu we-clove kagalikhi, usawoti;
- hlanganisa ama-millilitha ayi-150 we-kefir yamahhala nengxube yemifino.
Ngokwalokho okuthandwa nguwe ukunambitha, ungenza izindlela zokupheka zemifino nezithelo.
Izisekelo zokwelapha zokudla
Zonke iziguli kufanele zifunde njalo izimiso zokwelashwa kokudla ushukela futhi zinamathele kuzo ngokungenamibandela.
Kunoma yiziphi izinhlobo ezimbili zikashukela, ukubaluleka kokudla akunakuphikwa, akusizi nje ukugwema imiphumela emibi yesifo "esimnandi", kepha futhi nokunciphisa ukubonakaliswa kwesifo sikashukela uqobo.
Thayipha isifo sikashukela sohlobo 2 kungenzeka singathathi izidakamizwa ezinciphisa ushukela ngenkathi kulandela ukudla okune-carb ephansi. Vele, konke lokhu kungumuntu ngamunye.
Okubaluleke ngokufanayo yimisebenzi yansuku zonke yomzimba esisiza umzimba ukudiliza i-glucose egazini ngokushesha.
Ividiyo ekulesi sihloko ikhuluma ngesiphuzo esinjenge-khofi yesifo sikashukela.
