Ngokunyuka ushukela egazini, umuntu ubophekile ukuba aguqule ngokuphelele uhlelo lokudla okunempilo, aqede ngokushesha ama-carbohydrate adliwayo. Kuma-diabetesics angaxhomekeki e-insulin, kudalwa ukudla okuhambisana netafula le-glycemic index (GI), inkomba ekhombisa izinga likashukela engena egazini ngemuva kokudla noma isiphuzo esithile.
Kubalulekile futhi ukulinganisela ekudleni futhi ukwanelisa umzimba ngamandla, okungukuthi, kunzima ukuphula ama-carbohydrate - okusanhlamvu. Lokhu kuzoxoxwa ngakho kulesi sihloko. Yize kunjalo, amanye amabele awenqatshelwe ngokuqinile ukudla, ngoba akhulisa kakhulu ukugcwala koshukela egazini.
Okulandelayo yingxoxo yokuthi yikuphi ukudla okusanhlamvu okungadliwa ngohlobo lwe-2 yesifo sikashukela, ukuthi ungawapheka kanjani ngendlela efanele, i-GI yezinhlobo ezahlukahlukene zamabele, kungakanani okuvumelekile ukusebenzisa ngosuku lokudla okusamisiwe. Izindlela zokupheka ezidumile zezitsha eziseceleni nazo ziyachazwa.
Inkomba ye-glycemic yezinhlamvu
Ukwazi izinkomba ze-glycemic, kulula ukuthola impendulo yombuzo - hlobo luni lwephalishi olungaba nesifo sikashukela sohlobo 2. Ngohlobo 2 sikashukela, imikhiqizo enenkomba efinyelela kumayunithi angama-49 avumelekile. Kuvela kubo imenyu yansuku zonke yesiguli iyakhiwa. Ukudla neziphuzo ezine-GI ezisukela kumayunithi angama-50 kuye kwangama-69 zingaba khona kumenyu izikhathi ezimbalwa ngesonto, ingxenye ifinyelela ku-150 amagremu. Kodwa-ke, ngokwanda kwalesi sifo, kungcono ukwenqaba ukudla ngenani elijwayelekile.
Imikhiqizo enenkomba yamayunithi angama-70 nangaphezulu ivinjelwe ngokuphelele, ingadala i-hyperglycemia nezinye izinkinga emisebenzini ebalulekile yomzimba. Kufanele kukhunjulwe ukuthi kusukela inqubo yokupheka kanye nokungaguquguquki kwesitsha, i-GI ikhuphuka kancane. Kepha le mithetho isebenza ngezithelo nemifino.
Uhlobo 2 sikashukela nokusanhlamvu kuyimiqondo ehambisanayo. Akukho ukudla okulinganiselayo kwesiguli okungenza ngaphandle kwabo. Ama-cereal angumthombo wamandla, amavithamini kanye namaminerali.
Inkomba ye-glycemic yezinhlamvu eziningi iphansi, ngakho-ke ingadliwa ngaphandle kokwesaba. Kodwa-ke, udinga ukwazi okusanhlamvu "okungaphephile" kuhlobo 2 sikashukela.
Inkomba ephezulu yezinhlamvu ezilandelayo:
- ilayisi elimhlophe - amayunithi angama-70;
- i-mamalyga (iphalishi yommbila) - amayunithi angama-70;
- amabele - amayunithi angama-65;
- semolina - amayunithi angama-85;
- muesli - amayunithi angama-80.
Izinhlamvu ezinjalo azinangqondo ukufaka phakathi kwabanesifo sikashukela kumenyu. Ngemuva kwakho konke, ziguqula izinkomba ze-glucose endaweni engalungile, noma ngabe zakhiwe kahle uvithamini.
Okuhlangenwe nakho ngesilinganiso esiphansi:
- ibhali le-pearl - amayunithi angama-22;
- iphalishi kakolweni nebhali - amayunithi angama-50;
- onsundu (onsundu), ilayisi emnyama ne-basmati - amayunithi angama-50;
- i-buckwheat - amayunithi angama-50;
- i-oatmeal - amayunithi angama-55.
Izinhlamvu ezinjengalezi zivunyelwe ukudla nesifo sikashukela ngaphandle kokwesaba.
Ilayisi
Imvamisa, iziguli zithanda irayisi elinsundu. Ngokunambitheka, akuhlukile kokumhlophe, kepha kune-GI ephansi futhi ayinamphumela omubi emzimbeni. Kuyiqiniso, kunomehluko owodwa - lena inqubo yokupheka. Ukupheka kuzothatha imizuzu engama-45 kuye kwengama-55. Izilinganiso zamanzi zithathwa ngokwesilinganiso esisodwa kuya kwesithathu. Ekupheleni, kungakuhle ukulahla iphalishi ku-colander bese uhlamba ngaphansi kwamanzi agobhozayo.
Ukusebenziseka okusebenzayo kwalokhu iphalishi labanesifo sikashukela kuvezwa ngeqiniso lokuthi liyakwazi ukunciphisa ijubane le-glucose kusuka emgudwini wesisu engena egazini ngenxa yobukhona bemicu emibalabala. Ngaphezu kwalokho, ilayisi licebile ngamavithamini we-B, anomthelela omuhle ohlelweni lwezinzwa.
Ungakhohlwa ukuthi irayisi liyahlukaniswa lapho kukhona ukuqunjelwa kanye ne-hemorrhoid, kanye nokungabekezelelani ngakunye.
Irayisi elinsundu liqukethe izinto ezilandelayo:
- Amavithamini e-B;
- Vitamin E
- i-Vitamin PP;
- potaziyamu
- i-silicon;
- i-fiber yokudla;
- ama-carbohydrate;
- amaprotheni agayayo kakhulu.
Ukudla okuhlukahlukene, onesifo sikashukela ungapheka irayisi le-basmati. Ihlukaniswa ukunambitheka kwayo okumangazayo nephunga eliyisimilo. Ilungiselelwe ngokusobala irayisi emhlophe ebonakalayo. Ihamba kahle izitsha zenyama nezinhlanzi.
Ukusetshenziswa njalo kwerayisi kunezimpawu ezilandelayo emzimbeni:
- isusa ubuthi kanye nobuthi;
- kusebenza i-dysbiosis kanye nepheshana lesisu esishubile;
- uqinisa izindonga zemithambo yegazi;
- isusa cholesterol embi.
Umsizi ongcono ekwenzeni ejwayezeni umgudu wokugaya ukudla kanye nokuhlanza umzimba kobuthi ilayisi (emnyama) yelayisi. Ngaphambi kokupheka, kumele ugcotshwe ngamanzi emanzini bese ubiliswa okungenani isigamu sehora.
Ukusuka kwilayisi yasendle, ungalungisa ikhambi eliphumelelayo lobuthi. Kulokhu, amagremu angama-80 kashukela afakwe kumamililitha wamanzi ayi-500 izinsuku ezinhlanu.
Ngemuva kokubilisa emanzini, ngaphandle kosawoti, bese nikhonza isidlo sasekuseni njengesitsha esihlukile. Inkambo kufanele ibe okungenani isonto.
Buckwheat
I-Porridge ingumthombo omuhle kakhulu wamandla hhayi kuphela, kodwa inani elikhulu lamavithamini namaminerali abalulekile. Buckwheat kuleli cala ungumholi. Kuwo awekho amavithamini, amaminerali, ama-phospholipids, ama-organic acid ne-fiber.
Izinhlamvu ezinjengalezi zingathengiswa ngohlobo lokudla okusanhlamvu okugcwele futhi zichotshozwe (ziphukile), zombili zivunyelwe, kepha izikhwebu zibhekwa njengezisebenza kakhulu. Prodel watusa ukupheka nezinkinga ngepheshana emathunjini. Ibuye isetshenziswe kaningi lapho kulungiswa ama-fritter noma ama-viscous okusanhlamvu ezinganeni.
Amaprotheni aqukethe ku-buckwheat adonswa kangcono kunamaprotheni emvelaphi yesilwane. Futhi ama-carbohydrate, kunalokho, aphula isikhathi eside, ukuze umuntu isikhathi eside azizwe egcwele.
I-Buckwheat iyasiza ngenxa yokuba khona kwezinto ezilandelayo:
- Amavithamini e-B;
- ascorbic acid;
- i-Vitamin PP;
- potaziyamu
- insimbi
- i-cobalt;
- phospholipids;
- ama-amino acid;
- Omega - 3;
- amaprotheni nama-carbohydrate.
I-Buckwheat ithathwa kahle njenge-porridge yesifo sikashukela, ayithinti izinga likashukela egazini. I-Croup nayo iyanconywa kulezi zifo:
- cholecystitis;
- i-anemia
- i-thrombosis
- ukukhuluphala;
- ukuthambekela kokuvuvukala kwemikhawulo;
- ukungasebenzi kahle kohlelo kwenhliziyo;
- ukukhuphuka kokukhathazeka kwezinzwa.
Iphalishi le-Buckwheat elinesifo sikashukela sohlobo 2 alisi nje kuphela isidlo secala esihle, kodwa futhi lingumsizi ekulweni ne-hemoglobin ephansi kanye ne-cholesterol ephezulu embi.
I-Perlovka
I-Perlovka inenkomba ephansi kakhulu ye-glycemic, amayunithi angama-22 kuphela. Iphalishi eliwusizo ikakhulukazi kwabesifazane, ngenxa yokuqukethwe kwe-lysine. Okokuqala, kunciphisa inqubo yokuguga kwesikhumba, futhi okwesibili, inomphumela onamandla wokulwa namagciwane. Ukuba khona kwe-selenium yesifo sikashukela kubalulekile ngenxa yezakhiwo ze-antioxidant, ama-radicals asindayo aqedwa emzimbeni.
Le porridge enesifo sikashukela sohlobo olungena-insulin ibalulekile ngoba iyasiza ekulweni nokukhuluphala ngokweqile. Okuqukethwe kwayo kilojoule akuyona ephezulu kakhulu, futhi i-fiber yokudla edliwayo ihlanza amathumbu kusuka kubuthi.
Ungadla amagremu angama-250 womkhiqizo oqediwe ngosuku. Kuyelulekwa ukuthi ungayifaki umhlobiso ngebhotela, ungene esikhundleni sikawoyela wamafutha omnqumo noma owamajongilanga. Amakhowe afakiwe neminye imifino kunezengezo ezinhle zebhali.
Okuqukethwe amavithamini kanye namaminerali:
- inani elikhulu lamavithamini we-B;
- Vitamin D
- uvithamini K;
- i-proitamin A (retinol);
- phosphorus;
- gordetsin;
- i-chrome;
- i-fiber.
I-Hordecin iyi-antibiotic yemvelo ecindezela amagciwane e-pathogenic. I-Fibre inika umuzwa wokuqaqanjelwa futhi inomphumela omuhle ekusebenzeni kwendlela yomgudu wesisu.
I-Barley porridge ingadliwa nezifo ezifana nalezi:
- isifo sikashukela
- isilonda, i-gastritis, i-enteritis;
- umkhuhlane;
- i-hepatitis;
- ama-hemorrhoids.
Ibhali ilungiselelwe imizuzu engama-35 - engama-40, emanzini, ngokwesilinganiso esisodwa kuya kwamabili. Kuyelulekwa ukulahla i-colander yayo ekugcineni bese uyithambisa ngaphansi kwamanzi agobhozayo. Ukupheka okufanele kuyisihluthulelo esidlweni esisehlangothini esimnandi.
IBarley ibilokhu “iyindlovukazi” yawo wonke amabele, ngenxa ye-GI yayo ephansi nenani elikhulu lokudla okunempilo.
Oatmeal
I-Oatmeal enesifo sikashukela i-mellitus yezinhlobo ezimbili (1 no-2) ingasebenza njengesidlo sasekuseni esigcwele uma ungeza izithelo ezomisiwe (ama-apricots omisiwe, ama-prunes) noma amantongomane anoma yiluphi uhlobo. Ngenxa yenani elikhulu lefayibha, zinika umuzwa wokugcwala isikhathi eside, okusindisa umuntu ekudleni okulula “okungalungile” futhi kusize ukwehlisa isisindo ngokweqile ngokushesha.
Izinhlamvu eziphekiwe ze-oat zihamba kahle nezithelo namajikijolo - ama-sitrobheli, ama-raspberry, ama-blueberries nama-apula. Ukuphaka isidlo esinjalo kungcono kwifomu elifudumele lokudla kwasekuseni.
Kunemikhiqizo ehlukahlukene evela kuma-oats - okusanhlamvu, amabele namakhowe. Ama-diabetes ayanconywa ukuthi adle okusanhlamvu okuphelele, anokuqukethwe okuphakeme kwamavithamini. Khumbula ukuthi lapho isitsha sisikhulu, kwehlisa inkomba yaso ye-glycemic.
I-Oatmeal ingumsizi omuhle kakhulu ekulweni nezifo ezilandelayo:
- ukwehluleka kwendlela yokugaya ukudla;
- ukukhuluphala
- izifo ze-endocrine;
- ama-hemorrhoids;
- ukuqunjelwa.
I-Oatmeal yabanesifo sikashukela ibalulekile ngenxa yezinto ezilandelayo:
- i-proitamin A (retinol);
- amavithamini B 1, B 2, B 6;
- uvithamini K;
- i-Vitamin PP;
- i-fiber;
- isidlaliso
- phosphorus;
- i-chrome;
- iodine;
- calcium
I-Oatmeal kufanele ibekhona kumenyu okungenani kathathu ngesonto.
Ungadliwa
Izidlo ezinkulu eziyinkimbinkimbi ezingalungiswa kusuka ezinsolweni. Ngezansi sizocubungula izindlela zokupheka ezaziwa kakhulu nezisebenzayo. Kuyafaneleka ukubheka ukuthi izitsha eziseceleni zabanesifo sikashukela zilungiswa kusuka kumikhiqizo ene-GI ephansi nokuqukethwe okuphansi kwekhalori.
Iresiphi yokuqala ibhali iphathwe nemifino. Kuzodingeka ukuthosa utamatisi amaningana, u-anyanisi, i-garlic ne-zucchini ngaphezulu kokushisa okuphansi kuze kuphekwe, usawoti kanye nopelepele. Bilisa ama-groats ngokwehlukana, ngokwesilinganiso esisodwa kuya kwamathathu amanzi. Bese ulala ku-colander bese uhlamba ngaphansi kwamanzi.
Thela ibhali kwimifino, hlanganisa kahle bese ubila phezu kokushisa okuphansi eminye imizuzu emithathu kuya kwemine. Fafaza isidlo esiphelile ngamakhambi aqediwe.
Ilayisi kaningi aliphekwanga njengesitsha esisehlangothini, kepha idonsa kangakanani, linezela inyama kulo. I-Pilaf yabantu abanesifo "esimnandi" kumpheki ohamba kancane ilungiselelwe kusuka kulezi zithako ezilandelayo:
- irayisi elinsundu - amagremu angama-250;
- amanzi ahlanziwe - milliliters ayi-550;
- ibele elilodwa lenkukhu;
- wezipuni ezimbili zamafutha omnqumo;
- amacende amathathu egalikhi;
- isifiso sokushayela i-pilaf;
- isanqante esisodwa esiphakathi.
Geza irayisi elinsundu ngaphansi kwamanzi agobhozayo, libeke esihlahleni sompheki ohamba kancane bese ufaka uwoyela, hlanganisa. Susa amanoni asele kanye nesikhumba ebeleni lezinkukhu, usike kube ngamasentimitha amathathu noma amane, hlanganisa nelayisi.
Sika izaqathe ku-cubes amakhulu, alinganayo nenkukhu. Hlanganisa zonke izithako, usawoti kanye nopelepele, engeza ukuthosa, uthele amanzi. Pheka ku-pilaf ihora elilodwa.
I-Oatmeal emanzini ngezithelo yisidlo sasekuseni esimnandi nesanelisayo. Kungcono ukosa isidlo nge-sweetener yemvelo. Isibonelo, i-stevia yohlobo 2 lwesifo sikashukela i-sweetener enenzuzo kakhulu.
Okokuqala udinga ukubilisa isigamu sengilazi ye-oatmeal engilazini yamanzi. Ngemuva kokufaka ucezu oluncane lwebhotela. Futhi lapho iphalishi libanda lifinyelela ekushiseni okwamukelekayo, uthele ezitsheni namajikijolo.
Kwividiyo ekulesi sihloko, isihloko soshukela oluvunyelwe sohlobo 2 sikashukela siyaqhubeka.
