Kwabanesifo sikashukela, odokotela banquma ukudla okune-carb ephansi okwenzelwe ukulawula ushukela wegazi ngaphakathi kwemingcele evamile. Ukudla kwenziwa nge-glycemic index (GI) yemikhiqizo, inani labo le-caloric kanye nomthwalo we-glycemic (GN) nabo bayabhekwa. I-GI ikhombisa ukuthi ushukela ungena ngokushesha kanjani egazini ngemuva kokudla ukudla noma iziphuzo ezithile.
Ngaphezu kwalokho, kuyadingeka ukuthi udle kahle - amahlandla ayisithupha ngosuku, ungadli ngokweqile futhi ungadli indlala, gcina ibhalansi yamanzi. Ukudla okunjalo kuba ukwelashwa okuvelele kohlobo lwe-non-insulin oluncike ku-insulin. Isinxephezelo esihle kakhulu sohlobo 2 sikashukela yimidlalo. Unganikeza ukukhetha ngokusebenza, ukubhukuda noma ukuqina. Isikhathi samakilasi okungenani imizuzu engama-45 nsuku zonke, noma okungenani zonke ezinye izinsuku.
Izazi ze-Endocrinologists zitshela iziguli zazo ngokudla okuvunyelwe okuyinhloko, zinaka kancane lezo ezivunyelwe ukusetshenziswa njengento ehlukile noma engavunyelwe nhlobo. Kulesi sihloko sizokhuluma nge-berry enjengekhephu. Le mibuzo elandelayo kuxoxwa ngayo - kungenzeka yini ukuthi udle ikhabe kushukela, ingabe kunoshukela omningi ku-ikhabe, i-GI ye-watermelon, okuqukethwe kwayo kilojoule nomthwalo we-insulin, kungadliwa malini ngaleli berry ngesikhathi sokwelashwa kokudla.
I-Watermelon Glycemic Index
Isifo sikashukela sibhekwa njengokudla lapho inkomba ingeqi isibalo samayunithi angama-50. Imikhiqizo ene-GI kuze kube ngama-69 amayunithi angafakiwe angabakhona kumenyu yesiguli kuphela, kabili ngesonto kungabi ngaphezu kwama-gramu ayi-100. Ukudla ngesilinganiso esiphakeme, okungukuthi, amayunithi angaphezu kwangama-70, kungadala ukukhuphuka okukhulu kwe-glucose egazini, futhi ngenxa yalokho i-hyperglycemia kanye nokwanda kwenkambo yesifo. Lesi isiqondisi esikhulu ekuhlanganiseni ukudla kwesifo sikashukela sohlobo 2.
Umthwalo we-Glycemic okusha kakhulu kunokuhlola kwe-GI ngemiphumela yemikhiqizo kushukela wegazi. Lesi sikhombisi sizokhombisa ukudla “okuyingozi kakhulu” okuzogcina kugcwele ushukela egazini isikhathi eside. Ukudla okwanda kakhulu kunomthwalo wama-carbohydrate angama-20 nangaphezulu, i-GN evamile isukela kuma-carbohydrate ayi-11 kuye kwangama-20, bese kuthi kube ngaphansi kwe-10 carbohydrate ngamagremu ayikhulu omkhiqizo.
Ukuze uthole ukuthi kungenzeka yini ukudla ikhabe ngohlobo 2 bese uthayipha i-1 mellitus yesifo sikashukela, udinga ukutadisha inkomba kanye nomthwalo waleli berry futhi unake okuqukethwe kwikhalori yawo. Kuyaphawuleka manje ukuthi kuvunyelwe ukungadli amagremu angaphezu kuka-200 azo zonke izithelo namajikijolo ngesilinganiso esiphansi.
Ukusebenza kweWatermelon:
- I-GI amayunithi angama-75;
- umthwalo we-glycemic ngama-gramu ayi-100 womkhiqizo ngama-4 amagremu we-carbohydrate;
- okuqukethwe kwekhalori ngamagremu ayi-100 womkhiqizo kungama-38 kcal.
Ngokusekelwe kulokhu, impendulo yombuzo - kungenzeka yini ukudla amakhabe ngohlobo 2 lwesifo sikashukela, impendulo ngeke ibe ne-100% emihle. Konke lokhu kuchazwa kalula - ngenxa yenkomba ephezulu, ukugcwala koshukela egazini kukhuphuka ngokushesha. Kodwa ukuncika kudatha ye-GN, kuvela ukuthi inani eliphakeme lizohlala isikhathi esifushane. Ukusuka kokungenhla kulandela ukuthi i-watermelon yokudla lapho isiguli sinesifo sikashukela sohlobo 2 ayinconywa.
Kepha ngenkambo evamile yesifo nangaphambi kokuzivocavoca ngokomzimba, kungakuvumela ukuthi ufake inani elincane laleli berry ekudleni kwakho.
Izinzuzo ikhabe
I-watermelon yesifo sikashukela iyasiza ngoba iqukethe inani elikhulu lamavithamini, amaminerali kanye namaminerali. Le berry iyindlela enhle yokucima ukoma ehlobo. Izinzuzo ezingaba khona zale berry zifaka phakathi iqiniso lokuthi umsebenzi wepheshana lesisu uyathuthuka ngenxa yokuba khona kwe-fiber and pectins.
Imvamisa isifo sikashukela esinesipiliyoni sinesisindo ngezinkinga ezahlukahlukene, esinye sazo ukuvuvukala. Kulokhu, ikhabe ngohlobo 2 sikashukela luzoba isisu esihle. Kukhona ikhabe, umuthi wendabuko weluleka nge-cystitis, pyelonephritis futhi lapho kukhona isihlabathi ezinso. Uma kwenzeka urolithiasis, kunalokho, kukhona umkhiqizo, awukufanele, ngoba kungavusa ukuhamba kwamatshe emzimbeni.
Odokotela bavumela abesifazane abakhulelwe ukuthi badle amajikijolo, njengoba ikhabe linokuqukethwe okuphezulu kwe-folic acid. Ukuba khona kwevithamini B 9 kunomthelela omuhle ekusebenzeni kohlelo lwezinhliziyo.
I-watermelon yesifo sikashukela iyasiza ngenxa yokuba khona kwezinto ezilandelayo:
- Amavithamini e-B;
- Vitamin E
- i-carotene;
- phosphorus;
- i-folic acid;
- potaziyamu
- i-carotene;
- i-pectin;
- i-fiber;
- insimbi.
Ingabe ikhabe likhuthaza amasosha omzimba? Ngokungangabazeki yebo, ngoba ucebile nge-ascorbic acid, okwandisa ukumelana nomzimba kwezifo namagciwane ahlukahlukene. I-Vitamin B 6, noma njengoba ibizwa nangokuthi i-pyridoxine, isheshisa izinqubo ze-metabolism, ngakho-ke i-watermelon ivame ukubakhona ekudleni okuningi okuhlose ukunciphisa isisindo ngokweqile.
INiacin (Vitamin B 5) izosiza ukwehlisa umfutho wegazi ophakeme futhi ihlaziye nemithambo yegazi. ICarotenes izosebenza njenge-antioxidant yemvelo enamandla ebambezela inqubo yokuguga futhi isuse nezinto eziyingozi emzimbeni.
Kungenzeka i-watermelon, lapho isiguli sinenhlobo 2 yesifo sikashukela - onesifo sikashukela kumele enze lezi zinqumo ngokuzimela, kucatshangelwa inkambo ethile yesifo kanye nesilinganiso sokuzuzisa nokulimaza umzimba okuvela kulo mkhiqizo.
Kufanele kukhunjulwe ukuthi ikhabe livusa ukwanda kwe-glucose yegazi, ngakho-ke ukusetshenziswa kwayo kufanele kube sesimweni sokuhlukile, ingxenye efinyelela ku-100 amagremu.
Amajikijolo avumelekile nezithelo zesifo sikashukela
Ngesifo sikashukela, ungakwazi ngezikhathi ezithile ukwengeza ukudla ngezithelo ezinezinkomba zamayunithi angaphezu kwama-50. Imikhiqizo enezinkomba zamayunithi angama-0 - 50 kufanele ibe khona kumenyu nsuku zonke, kepha ingabi ngaphezu kwama-250 amagremu ngosuku, kungcono ibhulakufesi.
Isibonelo, uMelon, ungadliwa kaningana ngeviki, inikezwe ukuthi ukudla akudlalwa neminye imikhiqizo enenkomba ephakathi. Isimo siyefana nange-persimmons, ngoba izinkomba zayo nazo zisezingeni eliphakathi.
Isifo sikashukela sidinga ukuthi iziguli zinikeze izinhlobo eziningi zamaswidi bese zithi cha emgqonyeni wazo ozithandayo. Kodwa-ke, ababaningi abantu abazi ukuthi amaswidi wemvelo angenashukela kwabanesifo sikashukela kwenziwa ngezithelo namajikijolo ane-GI ephansi.
Izithelo ezilandelayo zivunyelwe:
- i-apula;
- eliphakathi kwe;
- I-Apricot
- peach;
- umpe;
- zonke izinhlobo zezithelo zamawolintshi - ulamula, i-mandarin, i-orange, i-grapefruit, pomelo;
- ameva (iplamu yasendle);
- iplamu.
Amajikijolo ngenkomba ephansi:
- ugqumugqumu;
- ipipi elimnandi;
- UCherry
- Ama-Blueberries
- Ama-Strawberry
- ama-sitrobheli asendle;
- raspberries;
- ama-currants amnyama nabomvu;
- Kamalibhele
- ijikijolo.
Kungcono ukudla izithelo ezintsha namajikijolo, bese uhlala phansi ukulungiselela amasaladi ezithelo, bese ngokushesha ngaphambi kokukhonza. Umkhiqizo obunjiwe awunconywa lapho umuntu enoshukela, ngoba amakhemikhali ezinoshukela namakhemikhali ayingozi asetshenziswa inqubo yokulondolozwa kwemvelo.
Kwenqatshelwe ukulungiselela ama-juices, ngoba ngesikhathi sokucutshungulwa alahlekelwa i-fiber ebalulekile, ebhekene nokuhamba kancane kweglucose egazini.
Ama-milliliters ayi-150 kuphela wejusi angabangela ukwanda kokuhlushwa kashukela wegazi ngo-4 - 5 mmol / l.
Isinxephezelo sikashukela
Isifo sikashukela silawulwa ngempumelelo kusetshenziswa ukudla okune-carb okuphansi kanye nokwelashwa kokuzivocavoca isifo sikashukela sohlobo 2. Amakilasi kufanele abanjwe okungenani zonke ezinye izinsuku, kodwa kungcono nsuku zonke imizuzu engama-45-60.
Vele ungazibandakanyi emidlalweni esindayo, ngoba kungenzeka amathuba emiphumela emibi yezempilo. Uma kwesinye isikhathi singekho isikhathi esanele sokuzivocavoca, khona-ke okungenani udinga ukuthatha uhambo.
Ngamakilasi ejwayelekile, kuvunyelwe ukwandisa kancane umthwalo nesikhathi sokuqeqeshwa, ngokunaka, ukunaka ushintsho glucose wegazi.
Unganikeza ukukhetha emidlalweni enjalo:
- ukuqina
- ukugijima;
- Ukuhamba
- Ukuhamba kwe-Nordic
- Yoga
- ukuhamba ngebhayisikile
- ukubhukuda.
Uma ngaphambi kokuqeqeshwa kunomuzwa wendlala enkulu, khona-ke kuvunyelwe ukuhlela ukudla okulula nokunempilo. Inketho enhle kungaba ngama-50 amagremu wamantongomane noma imbewu. Zingamakhalori aphezulu, aqukethe amaprotheni futhi anelisa umzimba ngamandla isikhathi eside.
Isifo sikashukela sohlobo 2 silawulwa kalula uma ulandela imithetho yokwelashwa kokudla futhi uvivinya umzimba njalo.
Ividiyo ekulesi sihloko ikhuluma ngezinzuzo zamakhabe.
