Ukwelashwa okuphumelelayo kwesifo sikashukela i-mellitus, kunemithetho eminingana, eyinhloko yayo ethatha imishanguzo enconyiwe, ukondliwa komtholampilo kanye nohlobo olunqunyelwe lokuzivocavoca umzimba. Ukuze ushukela wegazi ophakeme ungabangeli ukubhujiswa kwesistimu yokujikeleza kwegazi neyezinzwa, ukugcinwa kwabo kuyimpoqo.
Ngakho-ke, iziguli kufanele zazi ukuthi yikuphi ukudla okungadliwa ngaphandle kokwesaba, nokuthi yini okufanele ilahlwe. Isisekelo sokudla kwesifo sikashukela ukuqedwa kwama-carbohydrate alula ekudleni. Konke ukudla neziphuzo akunashukela.
Futhi, uma kungekho kungabaza nge-confectionery nemikhiqizo kafulawa - nakanjani bayalimaza ngoshukela wegazi ophakeme, lapho-ke lapho bephendula umbuzo onjengokuthi kungenzeka yini ukuthi badle ama-apricots omisiwe onesifo sikashukela, imibono yabodokotela kungenzeka ingahlangani.
Izithelo ezomile kumenyu yeshukela
Ukuze uqonde ukuthi abantu abadla izambane likashukela bangadlani, kufanele wazi izici eziyisisekelo zomkhiqizo ngamunye wokudla. Ku-mellitus yesifo sikashukela, inkomba efana ne-glycemic index, okuqukethwe kwekhalori nokuqukethwe amavithamini namaminerali kuyabhekelelwa. Kumapula kanye nama-apricots omisiwe, angama-30, nangamagilebhisi omisiwe - 65.
Inkomba ye-glycemic iyinkomba enemibandela ekhombisa izinga lokukhuphuka kweglucose yegazi ngemuva kokudla. Ukuze uqhathanise, kukhethwe i-glucose emsulwa, inkomba yayo ithathwa njenge-100, kanti eminye imikhiqizo equkethe i-carbohydrate ibalwa ngokuya ngamatafula akhethekile.
Ezigulini ezinesifo sikashukela esincike ku-insulin, kuthathwa umthamo ophelele wama-carbohydrate ukuthola inani elidingekayo le-insulin, futhi inkomba ye-glycemic iyindlela eyinhloko yokwakha imenyu yohlobo lwesibili lwesifo. Uma lisezingeni elifinyelela kwayi-40, khona-ke ukusetshenziswa kwalo kuvunyelwe kuphela kucatshangelwa okuqukethwe okuphelele kwekhalori.
Ngakho-ke, izithelo ezomisiwe ezinjengamakhiwane, ama-apricots omisiwe kanye namantongomane kashukela kuvunyelwe ukufakwa ekudleni.
Ngenxa yenkomba ye-glycemic ephansi kakhulu, ayigqugquzeli ukuvikelwa kwe-insulin ngokweqile, okubalulekile kokukhuluphala, okuvame ukuhambisana nesifo sikashukela sohlobo 2.
Izinzuzo zama-apricots omisiwe zabanesifo sikashukela
Ama-apricots omisiwe ayizithelo ze-apricot lapho kukhishwa khona imbewu, yomiswa ngokwemvelo noma kusetshenziswa inqubo yobuchwepheshe. Isici esijabulisayo sezithelo ezomisiwe ukuthi zigcina izakhiwo zezithelo ezintsha, futhi izinzuzo zazo zemvelo azigcini nje ngokuncishiswa, kepha zithuthukiswa ngenxa yokugcwala okuphezulu kwamavithamini namaminerali.
Lesi sinqumo sama-apricots omisiwe kokuqukethwe kwe-potassium, i-iron ne-magnesium, ukuqina kwabo kungaphezulu izikhathi ezi-5 kunezithelo ezintsha. Ngakho-ke, ukuthatha amabhilikosi omisiwe onesifo sikashukela sohlobo 2 kungaba ngezinhloso zokwelapha. Ama-apricots omisiwe asiza ukugcwala umzimba ngama-asidi e-organic - i-citric, i-malic, ama-tannins ne-pectin, kanye ne-polysaccharide efana ne-inulin.
Kubhekiselwa ku-fiber yokudla ebalulekile evumela ukuthi i-microflora isebenze kahle emathunjini futhi isuse i-cholesterol ne-glucose ngokweqile emzimbeni, ngakho-ke umbuzo ungaphendulwa uma ama-apricots omisiwe nohlobo 2 lwesifo sikashukela enethemba.
Ama-apricots omisiwe aqukethe amavithamini amaningi we-B, aqukethe ama-antioxidants anamandla anjenge-A, E no-Vitamin C, inani elanele le-biotin, rutin ne-nicotinic acid. Izinzuzo zabo kwisifo sikashukela ziboniswa kule miphumela elandelayo:
- I-Thiamine (B1) ihlinzeka nge-conduction ye-nerve impulses, ivikela ku-polyneuropathy yesifo sikashukela.
- I-B2 (riboflavin) ivimbela ukubhujiswa kwe-retina, isheshise ukuphulukiswa kwenxeba.
- I-Carotene, i-proitamin A iyadingeka ukugcina ukungatheleleki, kuthuthukisa umbono.
- I-Tocopherol (Vitamin E) ibambezela ukuqhubekela phambili kwe-atherosulinosis.
- I-Ascorbic acid ivimbela ukugcwala kwamalensi.
Ama-apricots omisiwe avunyelwe njengomthombo wamavithamini, uma kunokuhlukahluka kwesifo sikashukela i-mellitus, ukusetshenziswa kwawo kusiza ukuqeda uketshezi ku-edematous syndrome futhi kunciphise ukubonakaliswa kwe-toxicosis kwabesifazane abakhulelwe.
Amabhilikosi omisiwe njengomthombo we-potassium ne-magnesium
I-Hyperglycemia inomthelela ekuphulweni kokujikeleza kwe-coronary, okubangela i-myocardial ischemia. Lokhu kungenxa yokuthi ngaphansi kwethonya lokusetshenziswa ngokweqile kwama-molecule eglucose, udonga lomgodi wegazi luyabhidlika bese i-cholesterol ifakwa kuyo, yakha izingqimba ze-atherosclerotic.
Imikhumbi ehlanganisiwe ayikwazi ukuhambisa umoya-mpilo nezakhamzimba kuyi-myocardium. Le yindlela i-angina pectoris kanye nokuhlaselwa yisifo senhliziyo ekhula ngayo, okuholela ekwehlulekeni kwenhliziyo. I-Potassium isekela izicubu zenhliziyo, isetshenziselwa ukwelapha nokuvimbela isifo sokuqina kwezinzwa. Kwejwayelekile izinga lokushaya kwenhliziyo nomfutho wegazi, kuvimbela ukunqwabelana kwe-sodium esitokisini.
Ngokushoda kwe-magnesium, ingozi yokuthola isifo senhliziyo kanye nomfutho wegazi ophakeme uyanda. Lokhu kungenxa yokuthi esimweni esinjalo kunokweqile kwe-calcium, okunomphumela we-vasoconstrictor. I-Magnesium ions ibamba iqhaza ekwakhekeni kwe-insulin futhi ivuselele ukusebenzisana kwayo nama-receptors amaselula.
Umphumela we-magnesium kuma-carbohydrate metabolism unikezwa izinqubo ezinjalo:
- Ama-Magnesium ions ayabandakanyeka ekwakhekeni kwe-insulin nokuphuma kwayo.
- I-Magnesium ivuselela ukusebenzisana kwe-insulin ngama-receptors amaselula.
- Ngokuntuleka kwe-magnesium, ukumelana ne-insulin kuyanda, okuholela ku-hyperinsulinemia.
Kuhlobo lwesifo sikashukela sohlobo 1, ukuphathwa kwe-insulin kuvuselela ukuphuma kwe-magnesium kumchamo, futhi ku-prediabetes, ukuntuleka kwalesi sici somkhondo kusheshisa ukuguqulwa kohlobo lwesibili sikashukela. Kutholakale ukuthi cishe isigamu soshukela sinenkinga ye-hypomagnesemia. Lokhu kubhekwa njengenye yezimbangela ze-arrhythmia, vasospasm, umfutho wegazi ophakeme kanye nokwenyuka kwegazi okwandisiwe.
Ku-retinopathy yesifo sikashukela, ubukhulu benkambo yayo bungabalwa ngezinga le-magnesium esegazini.
Ngakho-ke, ama-apricots omisiwe onesifo sikashukela sohlobo 2 angaba umkhiqizo wokudla ozovimbela ukukhula kwezinguquko odongeni lwe-vascular, okubalulekile ukuvimbela izinkinga.
Inani lokudla okunempilo kwama-apricots omisiwe
Ama-apricots omisiwe aqukethe ushukela omningi, cishe ama-60%, kepha njengoba enenkomba ye-glycemic ephakathi nendawo kanti okuqukethwe kwawo kilojoule ku-kcal elingama-220 kcal nge-100 g, kudliwa ngokulingana ezimweni zohlobo 1 nohlobo 2 sikashukela. Kulokhu, kwabanesifo sikashukela abase-insulin, amayunithi wesinkwa kufanele abhekelwe, kukhona abayisithupha kubo ku-100 g.
Inani lamandla kumele libalwe lapho kuhlanganiswa amamenyu eziguli ezikhuluphele kakhulu kanye nohlobo 2 sikashukela. Naphezu kwezinzuzo ezingathandabuzeki, inani elikhulu lezithelo ezomisiwe alisebenzi ngisho nakubantu abaphilile. Okujwayelekile kwabanesifo sikashukela yizingcezu ezi-2-3 ngosuku.
Ama-apricots omisiwe onesifo sikashukela akufanele abe isidlo esihlukile, kodwa abe yingxenye yezitsha ezahlukahlukene. Kunconywa ukuyiphalaza kuqala ngaphansi kwamanzi agobhozayo, bese uthela amanzi abilayo imizuzu eminingana. Njengoba ezitolo umkhiqizo owenziwe ngesibabule uthengiswa ukugcinwa okungcono.
Ngamabhilikosi omisiwe, ungapheka izitsha ezinjalo:
- Iphalishi le-Oatmeal.
- Isaladi lezithelo.
- I-curd cream.
- I-yogurt engenashukela enamahlamvu anyosiwe wezithelo nezithelo ezomile.
- Ijamu kusuka kuma-apricots omisiwe, umlotha
- Izithelo ezomisiwe zikhiqiza ushukela.
Ukuze wenze ujamu kusuka kuma-apricots omisiwe nama-prunes, udinga nje ukudlula kuwo nge-grinder yenyama kanye nelamula. Kuyasiza ukuthatha umxube onjalo we-vithamini ngezifundo zezinyanga ezi-2 isipuni ngosuku kanye netiye eliluhlaza.
Kungcono ukusebenzisa ama-apricots omisiwe omisiwe ngaphandle kwamakhemikhali. Ayinaso isici se-luster and esobala sibonisa sezithelo eziphathwa ngesibabule dioksi. Izithelo ezomile zemvelo zithambile futhi ziyi-nondescript.
Ama-apricots anconyelwe abanesifo sikashukela abanokukhuluphala, omiswe ngethambo ngqo esihlahleni. Le ndlela yokuvuna isetshenziswa ezinhlobonhlobo zezithelo ezimuncu, ezingaphakeme kakhulu kilojoule, kepha ziphakeme kakhulu kuma-apricots omisiwe kokuqukethwe kwe-potassium. I-apricot imvamisa igcinwa ngaphandle kokungezwa okwengeziwe kwamakhemikhali ngamaqabunga ama-mint ne-basil.
Ukuze ungavuseleli ukwanda koshukela wegazi, udinga ukulawula i-glycemia ngemuva kokusebenzisa noma yimuphi umkhiqizo ekudleni ngemuva kokudla. Lesi sincomo sibalulekile kuzo zonke iziguli ezifuna ukukhulisa izinzuzo zokondleka futhi zingayenzi kabi impilo yazo.
Ungazisebenzisa kanjani i-apricots ezomile kwisifo sikashukela sizotshelwa uchwepheshe kule vidiyo ekulesi sihloko.
