Esikhathini sikashukela sohlobo lwesibili, noma njengoba ibizwa nangokuthi, uhlobo oluzimele lwe-insulin, isiguli siphoqelekile ukunamathela ekudleni okungenawo ama-carbohydrate asheshe abolile. Ukudla okhethwe kahle kuba ngumsizi oyinhloko ekulweni nesifo "esimnandi". Izazi ze-Endocrinologists zikhetha ukudla ngokwe-index yayo ye-glycemic (GI), ezokhombisa ukuthi ngokushesha i-glucose yayingene kanjani kumkhiqizo noma isiphuzo esithile.
Imvamisa, odokotela endaweni yokwamukela bakhuluma ngemikhiqizo ejwayelekile futhi evunyelwe, bakhohlwe ukunaka lokho okungenzeka ukuthi kubekhona kwimenyu njengokuhlukile.
Omunye wale mikhiqizo uphayinaphu. Ukuze uqonde ukuthi kungani lesi sithelo singazange sivele kwimenyu yansuku zonke, kufanele ufunde idatha ethile, efana ne-glycemic index yephayinaphu nokuqukethwe kwayo kwekhalori. Ngemuva kwakho konke, ukudla okunama-khalori aphezulu kuvinjelwa abanesifo sikashukela, ngoba abaningi babo banamafutha amakhulu. Futhi yiyona imbangela eyinhloko yalesi sifo.
Le mibuzo elandelayo kuzoxoxwa ngayo lapha ngezansi - kungenzeka yini ukuthi udle uphayinaphu weshukela, uvunyelwe ukuthi udle malini, nokuthi uphayinaphi ongayikhetha kwabanesifo sikashukela - okusha noma okusemathinini.
I-Pineapple Glycemic Index
Esikhathini sikashukela, udinga ukudla ukudla okunenkomba yamayunithi angama-50 - lokhu kuyisisekelo sokudla. Ukudla okunamadatha angama-50 - ama-69 amayunithi kungahle kube kumenyu njengokuhlukile, amahlandla ambalwa ngeviki kungabi ngaphezu kwama-gramu ayi-100, uma ngabe isifo "esimnandi" asiqhubeki. Ukudla okusha futhi okusetshenzwe kahle okwenziwe nge-index of amayunithi angama-70 noma ngaphezulu kunqatshelwe ngokuphelele, ngoba ngisho nengxenye encane ingakhuphula ukugcwala kweglue egazini ngo-4 mmol / L.
Lapho kudliwa izithelo namajikijolo, kufanele kubhekwe ukuthi lapho ukungaguquguquki kwawo kuguquka, i-GI nayo iyashintsha. Lapho izithelo zivunwa kakhulu, inkomba yayo iphakama. Noma kunjalo, leli nani lishintsha ngokungasho lutho. Akunakwenzeka ukwenza ama-juices kusuka kuzithelo namajikijolo, noma nge-GI encane. Le ncazelo ilula - ngale ndlela yokwelashwa, umkhiqizo ulahlekelwa i-fiber, futhi ushukela ungena emzimbeni ngokushesha, okungadala i-hyperglycemia kanye nemiphumela emibi ezithweni eziqondiwe.
Ukuze uqonde ukuthi ngabe uphayinaphu ungasetshenziselwa ushukela wohlobo lwesibili, udinga ukuzijwayeza nge-GI nokuqukethwe kwekhalori. Kuyaphawuleka ukuthi umkhiqizo wesitolo esenziwe ngamakhemikhali akufanele uthenge kunoma yikuphi ngenxa yokusebenzisa ushukela omhlophe lapho uwugcina.
Iphayinaphu entsha inezinkomba ezilandelayo:
- inkomba ye-glycemic amayunithi angama-65;
- amakhalori ngamagremu ayi-100 womkhiqizo azoba ngama-52 kcal kuphela.
Kulokhu kulandela ukuthi uma ebuzwa ukuthi uphayinaphu ungadliwa yini yisifo sikashukela, kunempikiswano futhi isinqumo kufanele sithathwe esimweni ngasinye. Ekhambweni elijwayelekile lesifo (ngaphandle kokukhuculula), kusavunyelwe ukusebenzisa uphayinaphu wesifo sikashukela sohlobo 2 kungadluli kabili ngesonto, kungadluli amagremu ayi-100 kanye. Kulokhu, awukwazi ukufaka umthwalo kwimikhiqizo neminye imikhiqizo enenkomba ephakathi.
Ukuze i-glucose eyeqile kupayinaple etholwe egazini ihlolisiswe ngokushesha ngumzimba, umsebenzi womzimba uyadingeka. Imvamisa abantu bakhuthele kakhulu ekuseni, ngakho-ke kungakuhle kakhulu ukuba udle lesi sithelo sebhulakufesi.
Izinzuzo zikaphayinaphu
Ukusetshenziswa kukaphayinaphu ngohlobo 2 sikashukela kubaluleke kakhulu ebukhoneni obucebile bamavithamini, amaminerali nezinye izinto ezizuzisayo. Emithini yesintu, kunezindlela eziningi zokupheka ezenzelwe ujusi wephayinaphu, ekulweni nezifo zezinso, uhlelo lwenhliziyo nokuvuvukala ngokweqile.
Ngenxa yenani elikhulu lamavithamini we-B aqukethe uphayinaphu, linomphumela omuhle kakhulu osizakalisayo ohlelweni lwezinzwa - ukulala kuba namandla, ukungabi nalutho nokuncipha kokwehla kwezinzwa.
Iphayinaphu nayo iyazuza ngenxa yezakhiwo zayo ze-antioxidant - inqubo yokuguga yomzimba ihamba kancane, ama-radicals wamahhala akhishwa kuwo, ngenxa yalokho amangqamuzana angalimali.
Iphayinaphu iqukethe izakhi ezilandelayo:
- i-proitamin A;
- Amavithamini e-B;
- i-Vitamin PP;
- phosphorus;
- potaziyamu
- i-cobalt;
- i-magnesium
- phosphorus;
- insimbi
- zinc.
Esikhathini sikashukela, kukholelwa ukuthi uphayinaphu uyakwazi ukunciphisa kancane ukugcwala koshukela egazini ngenxa yokuba khona kwento efana ne-riboflavin. Ukwenza isinqumo sokuthi kungadliwa malini uphayinaphu wesifo sikashukela sohlobo 2 kuyisinqumo ngasinye esigulini ngasinye. Ngemuva kwakho konke, yena uqobo kufanele ahlole izinzuzo nemiphumela yomzimba futhi anikeze inkomba yokumelana ne-insulin.
Iphayinaphu inemiphumela elandelayo emihle emzimbeni:
- kwandisa ukungatheleleki komzimba, umzimba awunqotshwa izifo;
- inomphumela onamandla we-antioxidant;
- ukusetshenziswa njalo kwephayinaphu noma ujusi wayo kusebenza njengokuvimbela imivimbo nokushaya kwenhliziyo;
- kwehlisa umfutho wegazi.
Abantu abaphilile batuswa lesi sithelo ekudleni. Kepha ingabe uphayinaphu ungaba nesifo sikashukela, iphuzu elinamandla. Isifo sikashukela kufanele siyidle ngokucophelela, hhayi ngaphezu kwama-gramu ayi-100 kabili ngesonto.
Ungadla kanjani
Njengoba umbuzo oyinhloko ukuthi uphayinaphu ungaphendulwa ngesifo sikashukela, kufanele kubhekwe ukubaluleka kokudla. Ukwelashwa kokudla kuyindlela egqamile yesifo sikashukela esingaxhomekeki ku-insulin. Ngaphezu kokukhetha imikhiqizo efanelekile ene-GI ephansi nokuqukethwe kwekhalori, kubalulekile ukukwazi ukuzifudumeza nokulinganisela ekudleni kwansuku zonke. Lokhu kuyadingeka ukuze isiguli sithola ngokuphelele amavithamini kanye namaminerali adingekayo umzimba.
Zonke izinsuku kufanele udle imikhiqizo, imvelaphi yezilwane nezitshalo. Kubalulekile futhi ukuthi ulondoloze ibhalansi yamanzi - phuza okungenani amalitha amabili uketshezi ngosuku. Ngokuvamile, ungakwazi ukubala isidingo sakho ngamunye - ukuphuza isigidi esisodwa soketshezi ngekhalori ngalinye.
Kuvunyelwe ukucebisa ukunambitheka kwezitsha ngezinhlobonhlobo ezahlukahlukene, okuthi, ngaphezu kokubaluleka kwazo kovamile, kube nomphumela wokwelapha, kunciphisa ukugcwala kweglucose egazini. Isibonelo esivelayo yi-turmeric yesifo sikashukela, esetshenziswa ekuphekeni okuningi kwemithi yendabuko. Ubisi lweGolide lungalungiswa kulo, olunciphisa ukuvuvukala futhi luthuthukise ukungazetheki.
Njengoba kushiwo ngaphambili, kubalulekile ukucubungula kahle imikhiqizo. Ukupheka okungahambi kahle kungakhulisa okuqukethwe kwekhalori yezitsha bese kuthi i-cholesterol embi izibonakalise kuzo.
Izindlela ezilandelayo zokupheka ziyamukeleka:
- kwabashadikazi;
- ubilise;
- ku-microwave;
- kumpheki ohamba kancane, ngaphandle kwemodi ye- "Fry";
- kwi-grill;
- isiphuzo epanini lamanzi, zama ukunciphisa ukusetshenziswa kwamafutha zemifino, mhlawumbe womnqumo.
Kufanele udle okungenani amahlandla ayisihlanu ngosuku, uma uhlangabezana nendlala, ungadla okulula, isib. Ingilazi yomkhiqizo wobisi noma isaladi yemifino. Izithelo namajikijolo azivunyelwe ngaphezu kwama-200 amagremu ngosuku, kungcono ukuzithumela kusasa.
Iphorridge, imifino, izithelo nemikhiqizo yobisi kufanele kufakwe ekudleni kwansuku zonke. Ngesikhathi esifanayo, imifino kufanele ihlale kuze kube yingxenye yokudla kwansuku zonke. Inani lamaqanda kufanele lilinganiselwe, lingabi ngaphezu kokukodwa. Konke lokhu kuchazwa ukuthi i-yolk iqukethe i-cholesterol eningi embi, ebangela ukwakheka kwama-cholesterol plaque kanye nokuqhekeka kwemithambo yegazi.
Ukubhaka kwabanesifo sikashukela kulungiswa kusuka kufulawa wezinhlobo ezithile kuphela - i-rye, i-oat, i-buckwheat, ifilakisi, i-amaranth ne kakhukhunathi. Ufulawa kakhukhunathi obhekwa njengowusizo kakhulu futhi unokuqukethwe okuphansi kwekhalori, uma kuqhathaniswa nefulawa yezinye izinhlobo.
Ama-cereals angumthombo omuhle kakhulu wamandla ne-fiber. Abanesifo sikashukela sohlobo lokuqala nolwesibili bavunyelwe croup elandelayo:
- i-buckwheat;
- i-oatmeal;
- irayisi (nsundu);
- izigaxa zebhali;
- iphalishi kakolweni.
I-Corn porridge yohlobo 2 sikashukela ivinjelwe ngenxa yenkomba yayo ephezulu ye-glycemic. By the way, lo ubukhulu ukuvumelana kwepalishi, kwehlisa i-GI yayo. Udinga ukupheka okusanhlamvu emanzini ngaphandle kokungeza ibhotela.
Ingafakwa esikhundleni samafutha zemifino.
Uhlu lwemifino evunyelwe lubanzi impela, ongapheka ngalo izitsha ezahlukahlukene - amasaladi, izitshulu, amasobho kanye ne-casseroles. Imifino elandelayo ivunyelwe:
- isitshalo seqanda
- anyanisi;
- Utamatisi
- squash;
- ugarlic
- ikhukhamba
- noma yiluphi uhlobo iklabishi - elimhlophe, elibomvu, iklabishi, iBeijing, ukholifulawa, i-broccoli neBrussels;
- upelepele obabayo futhi omnandi (isiBulgaria);
- izaqathe ezintsha kanye beet (hhayi abilisiwe);
- amakhowe.
Ngokulandela yonke le mithetho, ungagcina amazinga kashukela egazini ngaphakathi kwemikhawulo ejwayelekile.
Kwividiyo ekulesi sihloko, u-Elena Malysheva ukhulume ngezinzuzo zophayinaphu.
