Ngohlobo 2 lwesifo sikashukela, kuyadingeka ukukhipha ngokushesha ama-carbohydrate asheshe adliwe ekudleni, okuvusa ukukhula kwenqwaba yama-glucose egazini, kanye nokwakheka kwama-deposits okunamafutha (ukukhuluphala) - esinye sezizathu zokuqala zokuqalwa kwesifo "esimnandi".
Ama-endocrinologists akha ekudleni ngokuya ngenkomba ye-glycemic yemikhiqizo. Kwenqatshelwe ukudla ukudla neziphuzo ezine-index ephezulu ye-glycemic (GI).
Leli nani libonisa ukuthi ushukela omncane ungena ngokushesha kangakanani egazini kusuka ekusetshenzisweni komkhiqizo noma kwesinye isiphuzo. Ngaphezu kwaleli nani, isifo sikashukela sinaka ukuthi mangaki amayunithi esinkwa (i-XE) ngamagremu ayi-100 omkhiqizo. Leli nani kufanele laziwe ukuze kubalwe umthamo we-insulin omfushane noma we-ultrashort okhishwa ngokushesha ngemuva kokudla.
Odokotela abahlali betshela iziguli ngezinhlobo ezahlukahlukene zemikhiqizo ezingaba khona ekudleni kwabanesifo sikashukela ngezikhathi ezithile, kepha zizilethele inzuzo enkulu. Le mikhiqizo ifaka nezinsuku.
Ngezansi sizokhuluma ngokuthi kungadliwa yini izinsuku ezinesifo sikashukela sohlobo 2, ukuthi imiqondo yesifo sikashukela nezinsuku ziyahambelana kanjani, inkomba ye-glycemic kanye nama-kilojoule, kwenziwa kanjani ujamu ongenashukela kusukela ngezinsuku, izinzuzo nokulimazeka kwalo mkhiqizo emzimbeni wesiguli.
Inkomba ye-glycemic yezinsuku
Isifo sikashukela sibhekwa njengomkhiqizo lapho inkomba ye-glycemic ingeqi khona inani lamayunithi angama-49 - ukudla okunje neziphuzo akunakwandisa ushukela wegazi Imikhiqizo enenkomba engama-50 - 69 amayunithi avunyelwe ukudliwa kabili ngesonto, kepha hhayi ngaphezu kwama-gramu ayi-100. Ukusuka kubo ukumelana ne-insulin kukhuphuka kancane. Ukudla okune-GI ephezulu, okungukuthi, kusuka kumayunithi angama-70 nangaphezulu, kungadliwa kuphela ngabantu abaphilile abangenazo izinkinga zempilo. Kukholelwa ukuthi isidlo esinjalo siqukethe ngokushesha ama-carbohydrate, kubantu abavamile babizwa nangokuthi "ama-carbohydrate" angenalutho.
Kunokuhluka okumbalwa lapho inkomba ye-glycemic ingakhuphuka, kepha lokhu kusebenza kuphela kwizithelo nemifino. Ngakho-ke, izaqathe kanye nama-beet ngesikhathi sokwelashwa okushisa kuphulukana ne-fiber yazo, futhi ushukela ungena egazini ngokushesha okukhulu. Ngefomu elisha, inkomba yabo ingamayunithi angama-35, kepha abilisiwe wonke amayunithi angama-85.
Ngaphezu kwe-GI yesifo sikashukela sohlobo 2, kuyadingeka ukuthi ucabangele okuqukethwe kwekhalori kokudla. Into ekhona ukuthi ukukhuluphala kuyingozi kakhulu ngoshukela omningi futhi kungadala izinkinga eziningi.
Ukuze uphendule lo mbuzo, kungenzeka yini ukuthi udle izinsuku zabanesifo sikashukela, udinga ukuthola inkomba yabo ye-glycemic kanye nokuqukethwe kwekhalori. Izinsuku ezomile zinezinkomba ezilandelayo:
- inkomba amayunithi angama-70;
- amakhalori ngamagremu ayi-100 azoba ngu-292 kcal;
- amayunithi esinkwa nge-100 g alingana no-6 XE.
Ngokusekelwe kule mininingwane, umbuzo uwukuthi kungenzeka yini ukusebenzisa izinsuku zesifo sikashukela, ayikho impendulo eqinisekile.
Uma inkambo yalesi sifo ingeyona inkimbinkimbi, khona-ke kungenzeka kaningana ngesonto ukudla ngezinsuku ngenani lama-gramu ayi-100.
Izinzuzo zezinsuku
Izinzuzo zezinsuku ezinesifo sikashukela sohlobo 2 zibalulekile ngenxa yenani elikhulu lamavithamini namaminerali. Kungekudala kakhulu, ama-endocrinologists avuma lesi sithelo ekudleni kwabantu abanesifo "esimnandi". Isizathu silula - impahla ye-fructose equkethwe ngezinsuku ayikhuphi ushukela wegazi. Kepha kusetshenziswa kuphela ngokulingana kwalesi sithelo noma izithelo ezomisiwe.
Kungcono kakhulu ukusebenzisa izinsuku zesifo sikashukela ngamanani amancane, nsuku zonke ngama-gramu angama-50. Lokhu kuzosiza ukuqinisa imithambo yegazi, futhi kuvikele ukukhula komdlavuza.
Kulesi sithelo, ama-carbohydrate amaningi akhona aqeda indlala masinyane. Ngakho-ke kungcono abathandi bamaswidi ukwenqaba, ngoba izinsuku ziyindlela enhle yalokhu. Ngaphezu kwalokho, ukuba khona ngokweqile kwama-carbohydrate "angenalutho" ekudleni kukhulisa kakhulu ingozi yokuhlakulela uhlobo lwesifo sikashukela esizimele.
Izinsuku ezomile ziqukethe izakhi ezilandelayo:
- i-proitamin A (retinol);
- Amavithamini e-B;
- ascorbic acid;
- Vitamin E
- uvithamini K;
- calcium
- potaziyamu
- i-cobalt;
- manganese;
- selenium.
Uma uhlala unezinsuku ngamanani amancane, khona-ke umzimba uzothola lezi zinzuzo ezilandelayo:
- kunciphisa kakhulu ingozi yokuthuthukisa i-oncology;
- izinqubo zokuguga ziyancipha;
- IVithamini B inomphumela wokuthoba ohlelweni lwezinzwa, ukukhathazeka kuyanyamalala futhi ukulala kuthuthuke;
- I-ascorbic acid yenyusa ukumelana nomzimba ekulweni namagciwane, ukutheleleka ngamagciwane;
- kuthuthukisa umsebenzi wobuchopho.
Ngesifo sikashukela, ungadla izinsuku ubukhona bekhanda namakhaza, lokhu kuboniswa ngomuthi wendabuko. Iqiniso ngukuthi ukwakheka kuqukethe into efana nesenzo ku-aspirin. Ushukela wegazi ngokuqondile uncike kuma-pancreas. Kodwa-ke, izinso zibandakanyeka nasekucutshungweni kwe-glucose. Ngakho-ke, ukumiliselwa kulungiswa kusuka ezinsukwini, ezingaba ithuluzi elihle kakhulu lokuhlanza izinso.
Izithelo zesifo sikashukela sesundu nabesifazane ngesikhathi sokukhulelwa zivunyelwe. Ngakho-ke, izinsuku ezinesifo sikashukela azikwazi ukuba ngaphezu kwezithelo ezinhlanu ngosuku. Basiza ukunciphisa ukubonakaliswa kwe-toxicosis.
Kufanele kukhunjulwe ukuthi izinsuku zinomphumela we-laxative, ngakho-ke zibaluleke kakhulu ekudleni kwabantu abahlangabezana nokuqunjelwa kanye ne-hemorrhoids.
Usuku jamu
Kuyiphutha ukucabanga ukuthi akunakwenzeka ngokuphelele ukuthi abanesifo sikashukela babe nezinyo elimnandi, kunalokho, uma wenza i-dessert efanele yemvelo, ngeke kulethe imiphumela emibi. Ngakho-ke, ngesifo sikashukela sohlobo 2, ungapheka i-jam ngaphandle kokufaka ushukela kuyo.
Ingabe kunamavithamini amaningi kule dessert? Impela, yebo, ujamu ucebile ngamavithamini we-B, i-ascorbic acid, i-calcium ne-potassium. Njengoba usudle kuphela amathisipuni ambalwa kulokhu kuphatha, ungagcwalisa umzimba ngamandla isikhathi eside, ngenxa yama-carbohydrate.
Ilungiselelwe kalula, impilo yeshalofu ngaphandle kokuhlanzeka ifinyelela ezinsukwini eziyishumi. Kuyadingeka ukugcina ujamu esiqandisini, esitsheni sengilazi. Yidla lokhu okumnandi ngesidlo sasekuseni. Uma udle ama-cheesecake ngaphandle koshukela nge-date jam, khona-ke ungakhohlwa ngomzwa wokulamba isikhathi eside.
Ukuze wenze ujamu, uzodinga izithako ezilandelayo:
- Amagremu angama-300 wezinsuku ezomile;
- i-orange eyodwa;
- Amagremu ayikhulu ama-walnut kernels;
- wezipuni ezimbili zamafutha omnqumo noma zemifino.
Susa imbewu kusuka ezinsukwini, ikhasi le-orange. Faka zonke izithako ngaphandle kwamafutha ku-blender bese ushaya kuze kube bushelelezi. Faka uwoyela bese uphinde ushaye.
Kuvunyelwe kushukela ukuthi kudliwe ujamu kungabi ngaphezu kwezipuni ezimbili ngosuku. Amagremu ayi-100 alesi sokuphuza iqukethe cishe i-6 XE.
Iresiphi yokuqala ye-date jam iyinkimbinkimbi ngokwengeziwe, kepha ukunambitheka kwayo nakho kuyinhle. Iresiphi yesibili ilula kakhulu, abanye abanesifo sikashukela bayayikhetha. Kuyadingeka ukukhipha imbewu ngezinsuku ezomile bese uyidlulisa nge-grinder yenyama. Ngemuva kokungeza amanzi afudumele, kuze kutholakale ukuvumelana okudingakalayo.
Isifo sikashukela sohlobo 2 akusona isigwebo. Ungacabangi ukuthi ukudla okuningi namaswidi kuvinjelwe. Uma ufunda ukubala kahle imvamisa yansuku zonke, futhi ungadli ukudla okuningi kunokuyalelwa yi-endocrinologist, khona-ke isifo sikashukela ngeke sikhule kakhulu, futhi namazinga kashukela egazini azohlala ejwayelekile.
Ngakho-ke ngaphandle kokwesaba, ungasebenzisa i-date jam ngenani lezipuni ezimbili.
Ukuncoma okujwayelekile kokudla
Isifo sikashukela siphoqa umuntu ukuthi afunde imithetho embalwa yetafula likashukela. Ake sithi inqubo yemihla ngemihla yemifino akufanele idlule ama-gramu ayi-500, kungaba amasaladi noma izitsha eziseceleni. Futhi, imigomo yokudla okunesifo sikashukela ayifaki ukusetshenziswa kweziphuzo ezithile. Kuyenqatshelwa ukuphuza noma yiziphi izithelo kanye nama-berry juices, iziphuzo ezinotshwala kanye ne-jelly on isitashi. Ukuvinjelwa okufanayo kukhona kwabahlobo be-insulin-abaxhomekekile ku-insulin.
Isifo sikashukela sohlobo 2 siphoqa isiguli ukuthi sidle kahle futhi senqabe imikhiqizo ethile. Konke lokhu, kanye nokusebenza ngokomzimba okulinganiselayo, kuqinisekisa ukuthi ukubonakaliswa kwalesi sifo kuncishisiwe.
Uma kwenzeka isifo sikashukela sohlobo lwesibili, unganikeza ukukhetha emidlalweni elandelayo - ukubhukuda, ukuhamba ngamabhayisekili, i-yoga, ukuqina komzimba, ukuhamba ngezemidlalo noma ukuhamba ngeNordic.
Ividiyo ekulesi sihloko ikhuluma ngezinzuzo zezinsuku.
