Kuhlobo 2 nesifo sikashukela 1, ama-endocrinologists anikeza ukudla okune-carb ephansi okuhlose ukwehlisa ushukela wegazi. Ukudla neziphuzo kukhethwa ngokuya nge-glycemic index (GI) kanye ne-insulin index (II).
Inkomba yokuqala ibaluleke kakhulu - ikhombisa isilinganiso lapho ushukela engena egazini ngemuva kokudla umkhiqizo othile. I-AI ikhombisa ukuthi kungakanani ukudla okuvusa ukukhiqizwa kwe-hormone insulin. Imikhiqizo yobisi inomphumela omkhulu kakhulu.
Lo mbhalo uzogxila obisini. Ukusetshenziswa kobisi esikashukela kuvuselela ama-pancreas, ngenxa yalokho kukhiqizwa inani elithile le-insulin. Kujwayelekile kakhulu ukusebenzisa ikhofi ngobisi lwesifo sikashukela, engeza itiye, bese upheka ubisi lwegolide nge-turmeric.
Kuzohlolwa ukuthi kungenzeka yini ukuphuza ubisi onesifo sikashukela, inkomba yobisi ye-glycemic, ubisi lwe-insulin, lubiza malini ushukela wegazi, yikuphi okuqukethwe okunamafutha ukukhetha umkhiqizo, kungakanani ubisi oluvunyelwe ukuphuza ngosuku.
Inkomba yobisi
Isifo sikashukela siphoqa isiguli ukuthi sakhe ukudla kusuka ekudleni neziphuzo nge-GI kuze kufike kumayunithi angama-50, lesi sikhombisi asikhuphi ushukela futhi senza imenyu enkulu yesifo sikashukela. Ngasikhathi sinye, imikhiqizo enesikhombi esingamayunithi angama-69 nayo ayifakwanga ekudleni, kepha ayivunyelwe ngaphezu kwesonto kabili kuze kufike kumagremu ayi-100. Ukudla neziphuzo nge-GI ephezulu, kusuka kumayunithi angama-70 noma ngaphezulu, kwenqatshelwe. Ukuzisebenzisa ngisho nangezilinganiso ezincane, i-hyperglycemia ingacasulwa. Futhi kulesi sifo, umjovo we-insulin usuvele udingeka.
Ngokuqondene nenkomba ye-insulin, lokhu kubaluleke kakhulu uma ukhetha ukudla okuyinhloko. UMalok uyazi ukuthi kumkhiqizo wobisi le nkomba iphezulu ngenxa yokuthi yi-lactose esheshisa i-pancreas. Ngakho-ke, ubisi lwesifo sikashukela yisiphuzo esinempilo, ngoba sivusa ukukhiqizwa kwe-insulin ngokwengeziwe. Kuyavela ukuthi ukudla okuphephile kufanele kube ne-GI ephansi, i-AI ephezulu, nokuqukethwe okuphansi kwekhalori ukuvikela ukweqile.
Inkomo nobisi lwembuzi lungafakwa ekudleni kwansuku zonke kweziguli. Ubisi lwembuzi kuphela ngaphambi kokusebenzisa olungcono ukubilisa. Kufanele futhi kukhunjulwe ukuthi iphakeme kakhulu kumakhalori.
Ubisi lweCow lunezinkomba ezilandelayo:
- inkomba ye-glycemic amayunithi angama-30;
- inkomba ye-insulin in amayunithi angama-80;
- inani le-calorific ngama-gramu ayi-100 womkhiqizo ngokwesilinganiso kuzoba ngu-54 kcal, ngokuya ngamaphesenti wokuqukethwe kwamafutha esiphuzo.
Ngokususelwa kuzinkomba ezingenhla, singaphetha ngokuphephile ukuthi ngoshukela okhuphukile egazini, phuza ubisi ngokuphepha. Okwalabo abangayilimisi i-lactose, ungathenga i-low-lactose ubisi lwempuphu ezitolo zezidakamizwa. Abantu abaphilile bakhetha ubisi owomile alunqweneleki, kungcono ukuthola isiphuzo esisha.
Kufanele futhi uthole ukuthi ungaphuza ubisi olungakanani ngesifo sikashukela sohlobo 2? Inani lansuku zonke lizoba ngamamililitha angama-500. Akuwona wonke umuntu othanda ukuphuza ubisi lwesifo sikashukela. Kulokhu, ungenza ukulahleka kwe-calcium ngemikhiqizo yobisi ebilisiwe, noma okungenani engeza ubisi etiyeni. Ungaphuza ubisi, konke okusha futhi okubilisiwe - ukwakheka kwevithamini ngesikhathi sokwelashwa okushisa akuguquki.
Imikhiqizo yobisi olu-Sour evunyelwe ngesifo "esimnandi":
- kefir;
- ubisi olubilisiwe olubilisiwe;
- iyogathi engafakiwe;
- iyogathi;
- Ayran;
- tan;
- ushizi wekotishi.
Kodwa-ke, emadodeni nakwabesifazane abangaphezu kweminyaka engama-50, ubisi olumsulwa alunakwa kahle. Kungcono kakhulu ukuthatha imikhiqizo yobisi.
Izinzuzo zobisi
Njengoba sekutholakele vele, ushukela nobisi kuyimibono ehambelana ngokuphelele. Lesi siphuzo sinothile ku-retinol (uvithamini A), iningi lakho litholakala ku-ukhilimu omuncu, noma kunjalo, umkhiqizo onjalo awukwazi ukuthathwa unesifo "esimnandi" ngenxa yokuqukethwe kwawo kwekhalori. Ngemuva kwakho konke, thayipha i-2 mellitus yesifo sikashukela kwesinye isikhathi ivela ngokuqondile ngenxa yesisindo ngokweqile. I-Kefir icebile ku-retinol, ebisini kuyinto engxenye.
IVitamin D, noma njengoba ngiyibiza kanjalo, i- calciferol, nayo iyatholakala obisini. Ukwelashwa okushisa akuwuthinti lo muthi. Kukhona ivithamini D eningi ubisi lwasehlobo kunobisi lwasebusika. Kubalulekile ukuthi abantu abanesifo sikashukela bathole i-Vitamin E, okuyi-antioxidant yemvelo enamandla esusa ama-radical esindayo emzimbeni futhi yehlise inqubo yokuguga.
IVitamin B 1, etholakala obisini, ithuthukisa ukusebenza kwesistimu yezinzwa, ifukule ubuthongo, futhi ukukhathazeka kunyamalale. Futhi, i-riboflavin yehlisa ushukela wegazi - lokhu inzuzo engenakuphikwa yabanesifo sikashukela sanoma yiluphi uhlobo.
Ukuphuza ubisi lwesifo sikashukela kuyazuzisa, ngoba kuqukethe izinto ezilandelayo:
- i-proitamin A;
- Amavithamini e-B;
- Vitamin C
- Vitamin D
- Vitamin E
- calcium
Amamililitha ayi-100 obisi kuphela anganelisa isidingo sansuku zonke somzimba se-vithamini B 12. Kuyaphawuleka ukuthi le vithamini ayithinteki ekwelashweni okushisa, noma ibile.
Ubisi lweCow lwabanesifo sikashukela luwumthombo omuhle kakhulu we-calcium oqinisa amathambo, izipikili futhi uthuthukise isimo sezinwele. Ubisi lwebhokhwe lunomphumela ofanayo kushukela 2 wesifo sikashukela, kodwa kufanele lubiliswe ngaphambi kokusetshenziswa.
IVithamini C itholakala ngamanani amancane obisini, noma kunjalo, ingaphezulu kakhulu kwimikhiqizo yobisi ebilisiwe. Ukudla okwanele kwalesi sakhi kunomthelela omuhle emisebenzini yokuvikela umzimba. Kuyaqapheleka ukuthi ubisi lungalimaza umzimba kuphela ezimweni ezimbili - ngokubekezelela ngakunye.
Ubisi alusebenzi kuphela kwabanesifo sikashukela, kodwa futhi nakubantu abaphilile ngokuphelele. Kuboniswa izifo ezifana:
- i-osteoporosis, ngoba ngesifo esinjalo amathambo aba buthaka futhi ngisho nokulimala okuncane kungaholela ekuqhekekeni, udinga ukondla umzimba nge-calcium;
- umkhuhlane ne-SARS - ukudla kwamaphrotheni aqukethe ama-immunoglobulins, azokwandisa ukungazweli emzimbeni;
- umfutho wegazi ophakeme - phuza amalilitha ayi-200 obisi nsuku zonke futhi uzokhohlwa ngomfutho wegazi ophakeme;
- ukukhuluphala - ubisi lusheshisa imetabolism, ngisho nesazi esidumile sokudla okunempilo uPierre Ducane sivumele inhlobonhlobo yalesi siphuzo sobisi ekudleni kwakhe.
Ngemuva kokuhlola izinzuzo ezigcwele zalesi siphuzo, singaphetha ngokuthi ngesifo sikashukela, ukuphuza ubisi nsuku zonke kusilinganiso samamililitha ayi-200.
Lokhu kuzosiza hhayi kuphela ukunciphisa ushukela wegazi, kodwa futhi kube nomphumela omuhle wenzuzo yomsebenzi wemisebenzi eminingi yomzimba.
Ungaphuza kanjani
Ubisi lungangezelelwa itiye noma ikhofi. Kodwa-ke, isiphuzo sekofi, ngokuya ngezinhlobonhlobo, singaba nama-GI ahlukile. Ngakho-ke, inkomba ye-glycemic yekhofi isukela kumayunithi angama-40 kuye kwangama-53. Inani eliphakeme kusiphuzo esenziwe muva okusanhlamvu. Ukuze ungangezi ushukela wegazi, kungcono ukhethe ikhofi eyomisiwe.
Futhi, lapho isiguli sinohlobo lwesibili sikashukela, asenqatshelwe ukupheka i-cocoa ngobisi. I-GI ye-cocoa obisini ingamayunithi angama-20 kuphela, inqobo nje uma kukhethwa i-sweetener njenge-sweetener. Isibonelo, i-stevia herb in sikashukela akuyona nje kuphela insiza enhle yobumnandi, kepha futhi iyindawo yokugcina izinto ezisebenzayo zokulandela umkhondo.
Njengoba ubisi noshukela kuhambelana, umuthi wendabuko unikeza ikhambi elinga ubisi lwegolide. Ilungiselelwe ngokufakwa kwe-turmeric, enenani elikhulu lamavithamini kanye namaminerali. Lesi sinongo sinomphumela ophikisana nokuvuvukala nowokuthambisa. Futhi le mpahla ibaluleke kakhulu uma unesifo sikashukela sohlobo 2, ngoba lesi sifo sishiya umbono wokusebenza okujwayelekile kwemisebenzi eminingi yomzimba.
Ukuze wenze ubisi lwegolide, uzodinga lezi zithako ezilandelayo:
- Amamililitha angama-250 wobisi lwenkomo anokuqukethwe okunamafutha angama-2,5 - 3,2%;
- wezipuni ezimbili ze-turmeric;
- Amamilimitha angama-250 obisi.
Hlanganisa i-turmeric ngamanzi bese ubeka ingxube ngomlilo. Pheka, uvuselele ngokuqhubekayo, cishe imizuzu emihlanu, ukuze ukuvumelana kufane ne-ketchup. Ukunameka okuholela kufakwa esitsheni sengilazi bese kugcinwa esiqandisini isikhathi esingange inyanga. Le ngxube izosetshenziselwa ukulungiselela ukubanjiswa okusha kobisi lwegolide.
Ukuze wenze lokhu, shisa ubisi, kepha ungalethi emathunjini. Ngemuva kokufaka isipuni esisodwa se-gruel nge-turmeric u hlanganise kahle. Thatha leli khambi lesimangaliso ngaphandle kokudla.
Ividiyo ekulesi sihloko ichaza ukuthi ungabukhetha kanjani ubisi lwekhwalithi ephezulu.
