Ngeshwa, eziningi zisetshenziselwa ukubukela phansi ukubaluleka kokudla okufanele nokulinganiselayo ekwelashweni okunesifo sikashukela okuyinkimbinkimbi. Kuyiphutha elikhulu ukunganaki ukudla kwesifo sohlobo lwesibili, ngoba kususelwa ekushintsheni kwe-metabolic izinqubo ze-metabolic, ezacasulwa ukungondleki okungafanele.
Kuphephile ukusho ukuthi kwezinye izimo, ukwelashwa kokudla kuzoba insindiso yangempela nokuwukuphela kwendlela yokwelashwa. Ukudla kufanele kube nokudla okuswakama kahle, kungavumeli izinguquko emazingeni kashukela egazini futhi kungazibangeli izinkinga zesifo.
Lapho yonke imithetho ilandelwa, izinga le-glycemia, izinqubo ze-metabolic lijwayelekile, uma umuntu esekhuluphele ngokweqile, uzokhipha namafutha amaningi ngokweqile. Ngakho-ke, kungenzeka ukuthi uqede izici ezathonya ukuqhubeka kwesifo.
Yini engingayidla nesifo sikashukela? Umbuzo wokuqala ophakamayo kwiziguli eziningi ezinesifo sikashukela yile:
- hlobo luphi lokudla olunikezwa isifo sikashukela sohlobo 2
- Ukudla okudingayo nsuku zonke.
Kuyadingeka ukugxila enyameni eyinyama, inhlanzi, imikhiqizo yobisi enamafutha amancane, imifino nezithelo. Uma i-glucose, njengomthombo oyinhloko wamandla, ishiywe ngokuphelele, umzimba uzophela ngokushesha, uchithe ukunikezwa kwayo okungokwemvelo kwe-glycogen, futhi namaprotheni azophuka. Ukuvimbela le nkinga, udinga ukudla inani elanele lokudla kwamaprotheni, ukulandelela izinto namavithamini.
Amakhekhe, izindunduma
Ukugcizelelwa okukhulu kuboniswa ubhontshisi, umkhiqizo ungumnikeli wama-amino acid ne-protein, ubhontshisi omhlophe ulusizo ikakhulukazi. Akuzona zonke iziguli ezithanda lolu hlobo lukabhontshisi ngoba abazi ukuthi zingaki izitsha zokunambitha ezingafani nezinye ezingalungiswa kusuka kulo. Akukho okuphikisana nokusetshenziswa kukabhontshisi, ngaphandle kokuthi kunconyelwe ukuthi kudliwe ngokwenziwe ngokweqile kwegesi emathunjini.
Uma isifo sikashukela sinokuphulwa okunjalo, umkhiqizo udliwa ngamanani amancane noma uwudle kanye namalungiselelo we-enzyme, okuzoholela ekwakhekeni kwegesi eyi-zero.
Ukwakhiwa kwe-amino acid kabhontshisi kuthokoziswa kakhulu, izakhi zawo ezibaluleke kakhulu yi-valine, i-lysine, i-tryptophan, i-leucine, i-histidine, i-phenylalanine. Amanye awo abhekwa njengama-amino acid abalulekile, awakhiqizwa ngumzimba ngokwawo futhi kumele aqhamuke ngaphandle ngokudla.
Ngokuqondene nezinto ezilandelwayo, amavithamini C, B, PP, i-iron, phosphorus ne-potassium kubaluleke kakhulu. Ngamunye wabo ubalulekile ku:
- ukusebenza komzimba okwanele;
- kwehlisa ushukela wegazi.
Ubhontshisi futhi unomphumela onenzuzo ku-metabolism wama-carbohydrate, ngoba lezi zingxubevange zimelelwa yi-sucrose ne-fructose.
Ezigulini ezinesifo sikashukela, kuyasiza ukudla okusanhlamvu, ngokuyinhloko okuyi-buckwheat, kungaba ngesimo sephalishi lobisi noma ingxenye yezitsha eziphambili. Ukuphazamiseka kwaleli phalishi ukuthi okusanhlamvu akuthinti umthelela we-carbohydrate, ngoba kugcina ushukela usuzingeni elifanele. Ngokusebenzisa njalo i-buckwheat, azikho izinguquko ze-spasmodic kushukela, njengoba kwenzeka lapho kudliwa inqwaba yokudla.
Akukho okusanhlamvu okungabalulekile futhi kuvunyelwe kwabanesifo sikashukela sohlobo lwesibili:
- ibhali le-pearl;
- i-oatmeal;
- ummbila;
- ukolweni.
Ngaphezu kokwakheka okunothile, kugayeka kalula, kucutshungulwa kalula inqubo yokugaya, ngenxa yalokho, umphumela omuhle emazingeni kashukela.
Ama-cereals azoba indawo enhle yamandla, umthombo obalulekile we-ATP wamaseli womzimba.
Izithelo, izithelo ezomisiwe
Ukudla uhlobo lwesifo sikashukela sohlobo 2 kubandakanya ukudla izithelo ezintsha. Izithelo zinikezwa indawo ekhethekile yeziguli ezinesifo sikashukela i-mellitus; ziqukethe inqwaba yama-fiber, amaminerali namavithamini abalulekile. Ama-carbohydrate amelelwa yi-sucrose, i-fructose, cishe akukho glucose.
Kuyadingeka impela ukwazi ukuthi akuzona zonke izithelo ezisetshenziswa ngendlela efanayo kubantu abagulayo. Imenyu yabanesifo sikashukela kufanele ibe nama-apula amnandi namuncu, ulamula, i-grapefruit, i-orange, i-peach, ithini lamapomegranate. Udinga ukudla amajikijolo: ama-cherries, ama-blueberries, amajikijolo, ama-currants, ama-gooseberry. Ama-watermelon ne-melon emnandi aqukethe izinto ezi-carbohydrate xaxa, ngakho-ke, kufanele zidliwe ngamanani amancane.
Amawolintshi, ulamula, amagilebhisi nezinye izithelo zomawolintshi kumele kube njalo etafuleni lesiguli ngaso sonke isikhathi, izithelo zezithelo zomdumo zinothile ku-vithamini C, okudingekayo ekusebenzeni kohlelo lwe-enzyme nasekuqiniseni imithambo yegazi.
Kubalulekile ukuthi inkomba ye-glycemic yezithelo zamawolintshi iphansi impela:
- ukuba khona kwezakhi ze-carbohydrate ezingathinta i-glycemia;
- enye inzuzo yizakhiwo ezinamandla ze-antioxidant.
Odokotela bayasazisa izithelo ngokukwazi ukuvimba imiphumela emibi ye-hyperglycemia futhi kuvimbele ukukhula nokuqhubeka kwesifo sikashukela.
Ama-tangerines awakwazi ukudliwa njalo ngamanani angenamkhawulo, kukhona amazwana ambalwa mayelana nokusetshenziswa kwawo. Izithelo kufanele zibe zintsha, zidliwe zingavuthiwe noma zisetshenziselwe ukwenza okusha. Odokotela balule ukuthi kugweme ukuthenga ama-juices esitolo, ngoba aqukethe ushukela namanye ama-carbohydrate angathinta i-glycemia.
Ukudla okunesifo sikashukela kukhawulela ukusetshenziswa kwezithelo ezomisiwe, aqukethe ushukela omningi. Eminye yemikhiqizo ephikisanayo kuzoba yiminyaka, inama-carbohydrate amaningi wokugaya kalula nokuqukethwe okuphezulu kakhulu kwekhalori.
Kodwa-ke, umkhiqizo ucebile ngamavithamini A, osiza ukuvimbela izinkinga zesifo sikashukela ezithweni zombono.
Isifo Sikashukela Soshukela
Ukudla izakhamzimba kufaka phakathi imikhiqizo eyisihluthulelo sezakhamzimba ezibalulekile, ngokwesibonelo, udinga ukudla amantongomane. Aqukethe i-fiber, i-Vitamin D, i-potassium, i-polyunsaturated fatty acids ethinta i-carbohydrate metabolism, anciphise i-glycemia.
Ngaphansi kwethonya lezinto, kungenzeka ukufezekisa ukubuyiselwa kwamaseli alimele wezitho zangaphakathi ukumisa ukuthuthukiswa kwesifo sikashukela. Noma yiluphi uhlobo lwe-nati lungabizwa njengokudla okubalulekile, umthombo oyisisekelo wamandla ebuchosheni.
Esikhathini sikashukela sohlobo lwesibili, amantongomane awusizo, izithelo zithuthukiswa nge-alpha-linolenic acid, i-zinc ne-manganese, ukulandelela izinto ezibamba iqhaza elikhulu ekwehliseni ushukela. Ngenxa yokuba khona kwamafutha acid, ukuqhubekela phambili kwezilonda ze-atherosulinotic yemilenze, i-angiopathy yezitho zangaphakathi iyancipha.
Ukwakheka kwe-carbohydrate ephansi kufanele kukhombise ukuthi kungakuhle ukudla ama-walnuts anesifo sikashukela:
- izitsha ezizimele;
- Ingxenye yezaladi zezithelo nemifino.
Kunesidingo samantongomane wesifo sikashukela; ama-amino acid agxilwe kakhulu kuso. Ayikho iprotheni yezilwane engaqhathaniswa nayo. Ngalesi sizathu, amantongomane asetshenziselwa ukugcwalisa isidingo sansuku zonke sama-amino acid namaprotheni.
Ngokuphikisana nesizinda sezinqubo eziphazamisekile ze-metabolic, i-protein metabolism isiyahlupheka, inkinga izwakala ngokuncipha kwenani lama-glycoprotein, babamba iqhaza ekushintshaneni kwe-cholesterol.
Uma le nqubo yephulwa, kuhlanganiswa amakhompiyutha anolaka ngokweqile, ngaleyo ndlela kubangele izilonda zesifo sikashukela zemithambo yegazi emincane. Ukudla okunoshukela wegazi ophezulu kufaka namantongomane:
- ukwenza ngcono izinqubo ze-metabolic;
- ukukhiqizwa okukhulu kwe-glycoprotein.
Izimo zisiza kahle ukukhipha i-cholesterol futhi zinomthelela ekuwohlokeni kwazo.
Umpetha ku-calcium ngama-almonds, kuzoba yisidlo esifanele isigaba esithuthukayo se-diabetes soshukela, lapho amalunga namathambo kuthinteka. Uma udla ama-alimondi ayi-10 ngosuku, umzimba uzogcwala izinto zokulandela ezithinta kahle lesi sifo esiyimbangela. Ungawadli ama-alimondi athosiwe nangaphambi kokulala.
Omunye umkhiqizo olusizo esigulini esinesifo sikashukela ama-pine nati. Uthandwa ukunambitheka kwakhe okuyingqayizivele, ukwakheka kukavithamini, ocebile nge-phosphorus, i-magnesium, i-potassium, i-calcium, i-ascorbic acid namavithamini e-B.
Ngenxa yokuba khona kwamaprotheni, amantongomane zikaphayini ahambelana nalokhu:
- kwehlise i-glucose emzimbeni;
- ekwelapheni izinkinga zesifo sikashukela.
Umphumela onamandla we-immunomodulatory we-walnut uyaziwa, obalulekile ekuvimbeleni umkhuhlane kanye namakhaza kulesi sigaba seziguli. Amantongomane wepine azosusa izinqubo ezisekelayo zemilenze, uma isiguli sinezinkinga zesifo sikashukela sikashukela, i-microangiopathy.
Uhlobo ngalunye lwe-nati luzoba isengezo sokudla esisemqoka kwimenyu yesifo sikashukela, ukwakheka kwezithelo kuyizingxenye zamaminerali namaprotheni kuphela. Amantongomane awakwazi ukudala ukwephulwa kwe-carbohydrate metabolism kubantu abahlushwa ushukela wegazi ophezulu.
Kepha amantongomane ephayiphu kwabanesifo sikashukela kudingeka ukuthi kudliwe ngobuningi.
Yini inkomba ye-glycemic, ongayidli
Zonke iziguli ezine-hyperglycemia, ikakhulukazi ezinesifo sohlobo lwesibili, kufanele zibe nomqondo we-index ye-glycemic. Leli gama lihlala lihambisana nezinkinga zokudla okunempilo ngemuva kokuqinisekiswa kokuxilongwa.
Inkomba ye-glycemic ingumqondo oyinkomba yekhono lokudla okuthile ukwenza ukwanda kokuhlungwa koshukela egazini. Kuze kube manje, sekwakhiwe itafula lokudla, lapho kukhonjiswa khona yonke indices ye-glycemic yokudla, asikho isidingo sokuhlala futhi ubale le nombolo ngokwakho.
Ngenxa yetafula, kungenzeka ukuthola ukuthi yini enqatshelwe ukudla, okuvunyelwe nokuthi yini okudingeka inqatshelwe, ingafakwa. Uma ngenqubo emincane yokusebenza kwe-pathology le nqubo ayihambelani ikakhulukazi, khona-ke amafomu alinganisayo futhi anzima ngesidingo sokusebenzisa i-insulin, ayoba abalulekile. Ukudla sekuba yithuluzi elikhulu ekulweni nezimpawu zesifo sikashukela sohlobo 2.
Inkomba ye-glycemic ikhombisa izinga lokuthonya kokudla kushukela wegazi, uma umkhiqizo unikezwa i-GI ephansi, lokhu kusho ukuthi ngemuva kwayo ushukela ukhuphuka kancane:
- ukukhuphuka okuphezulu kwe-GI, ushukela ukhula ngokushesha;
- ukukhuphuka ushukela, kulapho iziguli zizizwa zimbi kakhulu.
Ngalesi sizathu, ukudla okunenkomba ye-glycemic ephezulu kufanele kungafakwa ekudleni.
Ukudla sikashukela kuvumela kuphela ukudla okunezindawo ezinhle ekwelapheni izinkinga ze-hyperglycemia. Esimweni esinjalo, ngaphandle kokuthi i-GI ingaphezulu kwesilinganiso, ukusetshenziswa komkhiqizo akuvunyelwe, kepha kunqunyelwe kancane. Ngokuphikisana nalesi sizinda, kunengqondo ukunciphisa inkomba yokudla ejwayelekile.
Kukhona ukwahlukaniswa okwamukelwa okujwayelekile yi-GI, kuyisiko ukuyihlukanisa kube izinhlobo:
- phezulu (kusuka ku-70);
- phakathi (41 kuya ku-70);
- okuphansi (kusuka ku-10 kuye ku-40).
Ngakho-ke, kulula kudokotela ukwenza uhlu lwemikhiqizo evunyelwe yesifo sikashukela sohlobo 2, esiza kakhulu ukwelashwa.
Usebenzisa amatafula akhethekile akhombisa i-GI yanoma imuphi umkhiqizo wokudla, ungazikhethela indlela yokudla efanelekile efanele isiguli esithile esinama-2 degrees okugula. Lokhu kuhlale kubheka izinzuzo zomzimba, isifiso sesiguli sokudla ukudla okuthile ngesikhathi esithile.
Ukudla kwesifo sikashukela sohlobo 2 kufanele kuqashelwe ngokuphelele, kwezinye izimo, ungathembela ukwehla kwenombolo edingekayo yemithi.
Lokho ongakudla futhi awukwazi ukuba nesifo sikashukela
Uma ukudla kungalandelwa isifo sikashukela sohlobo 2, umuntu uba nezinkinga zesifo bese kuthi ukwanda kwaso kube khona. Udinga ukwazi ukuthi yini ongayidla nesingakwazi ukuyidla ngesifo.
Odokotela balule ukuyeka ukubhaka ibhotela, imifino enokuqukethwe okuphezulu kwesitashi, inyama ebhemayo, izithelo ezimnandi, ukudla okulula, amajusi wezithelo ezimboni, imifino ethosiwe.
Iziguli ezinesifo sikashukela sohlobo 2 zidinga ukubheka ukudla okune-GI ephansi, njengokudla okusanhlamvu okugcwele, isobho lenyama yomhluzi, amaqanda enkukhu, cishe yonke imifino, amakhambi, amafutha emifino, amantongomane kuzoba wusizo olukhulu, aqukethe amaprotheni aphindwe kabili .
Isazi sevidiyo esikulesi sihloko sizokhuluma ngemigomo yokwelashwa kwesifo sikashukela.
