Ukudla okungenamsoco, impilo yokuhlala phansi kanye nokukhuluphala yimbangela ejwayelekile yohlobo lwesibili (olungaxineki lwe-insulin). Lapho wenza ukuxilongwa okunjalo, isiguli kufanele sinamathele ekudleni okukhethekile kwesifo sikashukela. Lokhu akunakushaywa indiva, ngoba ukwelashwa kokudla kuyindlela eyinhloko elawula ukugcwala koshukela egazini.
Kuyiphutha ukucabanga ukuthi iziguli ezinesifo "esimnandi" zivunyelwe kuphela uhlu oluncane lokudla neziphuzo, kunalokho, ukukhetha kokudla kukhulu kakhulu, okukuvumela ukupheka izitsha ezahlukahlukene nsuku zonke.
Into esemqoka ukulandela imithetho yokukhetha ukudla - ngenkomba yabo ye-glycemic index (GI). Yile nkomba eqondisa ama-endocrinologists emhlabeni jikelele. Inkomba enjalo ngesimo ledijithali ikhombisa ukuthi ngokushesha kangakanani ushukela ongena egazini, ngemuva kokudla umkhiqizo othile, umunwa ngumzimba.
Imvamisa, odokotela batshela iziguli kuphela ngokudla okuyisisekelo, bakhohlwe ukunaka ukunakwa kweziphuzo ezinganempilo. Yize ama-juices athile kwisifo sikashukela anganciphisa ngisho nokukhipha i-glucose egazini. Lesi sihloko sizonikezwa kule ndatshana. Le mibuzo ebalulekile ibhekwa: yiluphi ujusi ongadakwa uma unesifo sikashukela, okuqukethwe ushukela, inkomba yabo ye-glycemic, ukuthi ungasisebenzisa kanjani lesi siphuzo ngokufanele, inqubo evunyelwe nsuku zonke.
Inkomba ye-glycemic yamajusi
Ngohlobo 2 sikashukela, iziphuzo nokudla lapho i-GI engeqi khona amayunithi angama-50 amukelekile ekudleni. Ngokuhlukile, ungakwazi ngezikhathi ezithile ukwengeza imenyu ngokudla nokhomba wama-unit angama-69 afakiwe. Uma inkomba ye-glycemic ingaphezulu kwama-70 amayunithi, khona-ke iziphuzo ezinjengalezi nokudla kubangela ukugxuma okubukhali ku-glucose egazini futhi ziyakwazi ukuthuthukisa i-hyperglycemia.
Izithelo nemifino eningana iyakwazi ukukhulisa inkomba ngemuva kokuthola ukwelashwa okushisa nokushintsha ukuvumelana. Iphuzu lokugcina okufanele linikezwe ukunakwa okukhethekile, ngoba kuthinta inani le-glycemic lamajusi.
Amajusi wesifo sikashukela sohlobo 2 ikakhulukazi yisiphuzo esivinjelwe, ngenxa yokuqukethwe okuphezulu kwama-carbohydrate asheshe abolile. Kepha kungani lokhu kwenzeka. Uma imifino nezithelo ezinenkomba efinyelela kumayunithi angama-50 zithathwa ukuze zikhiqizwe? Yonke into ilula impela - ngale ndlela yokucubungula, imikhiqizo ilahlekelwa i-fiber yayo, ngenxa yalokho ikhuphuka ushukela esiphuzweni lukhuphuka, olungena ngokushesha egazini futhi lonyuse ukusebenza kwalo. Futhi akunandaba ukuthi uluthi luphi lwejusi - kusuka ku-juicer, esitolo noma ujusi osanda kufakwa.
Futhi, ukuxazulula inkinga yokuthi ama-juices angadakwa kanjani ngesifo sikashukela sohlobo 2, udinga ukunaka inkomba efana nenombolo yamayunithi esinkwa (XE). Lesi yisilinganiso sama-carbohydrate kumkhiqizo. Le nkomba iqondiswa njalo yilabo abanesifo sikashukela i-mellitus yohlobo oluncike ku-insulin, ukuze ukhethe umthamo we-insulin emfushane.
Kuyavela ukuze uqonde ukuthi yimaphi amajusi ongawaphuza nesifo sikashukela, kufanele unake izinkomba ezilandelayo:
- inkomba ye-glycemic;
- inani lamayunithi esinkwa;
- okuqukethwe kwekhalori.
Ngokunikezwe lezi zinkomba, ungazikhethela ngokuzimela iziphuzo nokudla ekudleni koshukela.
Ijusi yetamatisi
Utamatisi ngokwawo aqukethe amayunithi angama-20 kcal no-10 (GI), ama-milliliters ayi-300 kwi-XE eyodwa. Lesi siphuzo singenye yezingcosana ezingavunyelwe kuphela, kodwa futhi ezinconyelwa odokotela ngesifo "esimnandi". Into ekhona ukuthi le jusi ayikhuphi ushukela wegazi, ungaphuza kuze kufike kumamililitha angama-200 ngosuku.
Ijusi lamatamatisi labanesifo sikashukela libaluleke kakhulu ngoba likhulisa amasosha omzimba. Okuqukethwe yi-Vitamin C kuyafana nasezithelo ze-citrus. Ukuze usizakale kakhulu emzimbeni, kungcono ukuphuza iziphuzo ezisanda kufakwa emzimbeni.
Ijusi yetamatisi elisanda kufakwa liqukethe amavithamini amaningi kanye namaminerali anomphumela omuhle emisebenzini ehlukahlukene yomzimba. Lesi siphuzo asinayo ngisho ne-contraindication. Into esemqoka ukuthi ungadluli isibonelelo esivunyelwe nsuku zonke.
Izidlo zesiphuzo sikatamatisi:
- i-proitamin A;
- Amavithamini e-B;
- amavithamini C, E, K;
- ama-anthocyanins;
- i-lycopene;
- flavonoids;
- potaziyamu
- calcium
- i-magnesium
- abicah.
Ama-Anthocyanins yizinto ezinikeza imifino nezithelo umbala obomvu. Ziyakwazi ukuthi kube yi-antioxidant yemvelo enamandla ebambezela inqubo yokuguga komzimba futhi isuse ama-radicals asindayo kuyo.
ILycopene itholakala emifino embalwa kuphela. Ivimbela ukuthuthukiswa kwe-neoplasms enobungozi, kanye nama-anthocyanins, ibonisa izakhiwo ze-antioxidant. Ijusi yamatamatisi yesifo sikashukela sohlobo 2 kunconywa ikakhulukazi kulabo abanezinkinga ngepheshana lesisu. Lokhu kutholakala ngokuvuselela ukuhamba kwesisu, futhi i-fiber efakwe ekwakhiweni isebenza njengokuvimbela ukuqunjelwa.
Futhi, ukusetshenziswa kwejusi entsha yetamatisi kususa i-cholesterol embi emzimbeni, kuvimbela ukuqhuma kwemithambo yegazi nokwakheka kwama-cholesterol plaques.
I-pathology enjalo imane nje iyimpawu yeziguli ezinesifo sikashukela i-mellitus yanoma yiziphi izinhlobo (ezokuqala, zesibili noma zokuma komzimba).
Ujusi wamapomegranate
Ijusi yepomegranate yesifo sikashukela ingadliwa nsuku zonke, kepha ngezingxenye ezincane. Isilinganiso esamukelwa nsuku zonke esisezingeni eliphezulu sizoba ngamamilimitha angama-70, okugcotshwe kangcono kumamililitha ayi-100 - 150 amanzi ahlanziwe.
Yize ijusi yamapomegranate liqukethe ushukela omningi, linomphumela wokwelapha ongcwala ukwanda koshukela emzimbeni, ulinciphisa. Ukuze uthole ukwelashwa okunjalo, udinga ukuphuza amaconsi angama-50 wejusi yamapomegranati afakwe kumamililitha amanzi ayi-100 nsuku zonke esiswini esingenalutho.
Ukusetshenziswa kwejusi yamapomegranate entsha kunqatshelwe ngokuphelele kubantu abanezifo zepheshana lesisu - i-acidity ephezulu, i-gastritis, izilonda, i-enterocolitis.
Ijusi lehalananda kushukela likashukela kuyasiza ngoba:
- kunciphisa ukugcwala kwe-glucose egazini;
- kuvimbela ubungozi be-anemia;
- inempahla ye-antioxidant;
- ngenxa yokuba khona kwama-tannins, kuvimbela ukwenziwa kabusha kwama-bacteri agcwele i-pathogenic emgodini wesisu;
- isusa cholesterol embi emzimbeni, ngaleyo ndlela ivimbele ukuqhuma kwemithambo yegazi;
- ukuvimbela i-atherosclerosis;
- kwehlisa umfutho wegazi;
- kuthuthukisa izinqubo zokwakheka kwegazi.
Kunama-1.5 XE ngama-milliliters we-100 walesi siphuzo, futhi oshukela ungadla kuphela ama-2 - 2,5 XE ngosuku.
Izithelo zezithelo zeCitrus
Izithelo ze-citrus ngokwazo ezinesifo sikashukela sohlobo 2 kunconywa ekudleni kwansuku zonke, ngoba zinenkomba ephansi nokuqukethwe okuphansi kwekhalori. Ngaphezu kwalokho, aqukethe amavithamini amaningi kanye namaminerali. Kodwa-ke, lesi simo sihluke ngokuphelele ngamajusi we-citrus. Amane agxishwe ushukela.
Ngakho-ke, iziphuzo ze-orange zesifo sikashukela sohlobo 2 nesokuqala ngaphansi kokuvinjelwa okuqinile. Kufanele ishiywe unomphela. Enye indlela kungaba isiphuzo se-grapefruit, iqukethe ama-carbohydrate asheshe aphulwe ngokushesha. Kuyasiza ukususa i-cholesterol embi, kwandisa ukumelana nomzimba kuma-bacteria kanye nokutheleleka kwe-etiologies ehlukahlukene. Amamililitha angama-300 wejusi wegilebhisi aqukethe iyunithi elilodwa lesinkwa.
Izinkomba ezifanayo zama-carbohydrate anejusi kalamula. Kumele ihlanjululwe ngamanzi ngaphandle kwezehluleki, uma ifiswa, ingatholwa ngoshukela (i-stevia, i-sorbitol, i-fructose).
Umphumela omuhle emzimbeni:
- wandise ukungatheleleki;
- isusa cholesterol embi emzimbeni;
- inezakhiwo ze-antioxidant.
Ijusi (ulamula, i-grapefruit) isiphuzo sikashukela sivunyelwe ukuphuzwa kaningana ngeviki, hhayi ngaphezu kwamamililitha ayi-100.
Ijusi Evinjelwe
Uhlu lwezithelo ezine-GI ephansi lubanzi, kepha iziphuzo kuzo azivunyelwe, ngenxa yokuqukethwe ushukela okuphezulu nokuntuleka kwefayibha. Wonke umuntu kusukela ebuntwaneni wayelithanda ijusi le-apula ngaphandle koshukela nalo livinjelwe lapho kukhona isifo "esimnandi". Lokhu kusebenza nasejusi elivela kuma-petshisi, ama-cherries, amagilebhisi, amapheya, ama-currants, ama-raspberries, amaplamu kanye nophayinaphu. Kusuka ku-beet yemifino kanye namajusi karoti akunqatshelwe.
Kule ndatshana, kucace bha ukuthi kungenzeka yini ukuphuza amajusi wezithelo nemifino kashukela wanoma yiluphi uhlobo lwezinhlobo ezimbili (owokuqala nowesibili).
Ividiyo ekulesi sihloko ikhuluma ngezinzuzo zepomegranate juice kushukela.
