Lapho umuntu ethola ukuthi unesifo sikashukela sohlobo 2, into yokuqala ehlotshaniswa nayo wukudla okuyisidina futhi okungenamsoco. Kepha kuyiphutha ukucabanga kanjalo, ngoba kuvunyelwe ukufaka kwimenyu yonke imikhiqizo enokuqukethwe kwama-khalori aphansi kanye nenkomba encane ye-glycemic (GI). Kuyinkomba yokugcina lapho ama-endocrinologists ancike, enza ukwelashwa kokudla kwabanesifo sikashukela.
Le nkomba ikhombisa ukuthi i-carbohydrate esheshayo yehla kanjani ngemuva kokudla umkhiqizo noma isiphuzo esithile, ngoba yi-carbohydrate ebangela ukugxuma kushukela wegazi. Ngokusho kwe-GI, ungaqonda ukuthi hlobo luni lwe-carbohydrate oluqukethwe emkhiqizweni - ngokushesha noma okunzima ukuwohloka. Ezigulini ezifakwe nge-insulin emfishane noma ye-Ultra-iDemo, kubalulekile ukwazi inani lamayunithi esinkwa emkhiqizweni ukuze ubale kahle umthamo womjovo.
Njengoba unesifo sikashukela, kuyadingeka ukuthi ukudla ukudla okune- protein enama-carbohydrate amaningi, futhi kungabi ngaphezu kwesilinganiso sansuku zonke sama-2600 kcal. Ukondliwa okufanele, ukugcina ibhalansi yamanzi nokudla okujwayelekile kuyisihluthulelo sokwenza lesi sifo kube nzima futhi kuvikele nezinkinga zakhona lapho izitho ezihlosiwe zivezwa khona. Futhi, ngokungahambelani nokwelashwa kokudla, kuyacaca ukuthi uhlobo lwesifo oluzimele lwe-insulin luzoba nzima futhi onesifo sikashukela kuzodingeka ukuthi aphuze izidakamizwa ezinciphisa ushukela. Ukuze ungabi abathumbi ngalesi sifo, udinga kuphela ukukhetha kahle imikhiqizo ekudleni kwakho.
Umkhiqizo othandwa yizo zonke izigaba zobudala ezinjengotamatisi ulusizo kakhulu kohlobo lweshukela sikashukela. Le ndatshana izonikezwa kule imifino. Ngezansi kucatshangelwe - kungenzeka yini ukuthi udle utamatisi onesifo sikashukela, futhi kungakanani, noma ngabe kunokulimala komzimba okuvela kule imifino, i-GI yayo, inani lezitho zesinkwa nokuqukethwe kwekhalori, okuthethwe ngotamatisi notheniwe kwamukelekile etafuleni likashukela.
Inkomba Ye-Glycemic yamatamatisi
Onesifo sikashukela, ungakudla lokho kudla okunegama elingadluli amayunithi angama-50. Lokhu kudla kubhekwa njenge-low-carb futhi kukhulisa kancane ushukela we-glucose emzimbeni. Ukudla, okuhambisana nezinkomba kuze kufinyelele kumayunithi angama-69, kuvumelekile ngesikhathi sokwelashwa kokudla njengokuhlukile, kungabi ngaphezu kwesibili ngesonto nangamanani amancane. Ukudla okune-GI yamayunithi angama-70 noma ngaphezulu kwandisa ushukela wegazi ngemizuzu nje eyishumi ngo-4 kuye ku-5 mmol / L.
Eminye imifino ivame ukwandisa inkomba yayo ngemuva kokwelashwa okushisa. Lo mthetho usebenza kuphela izaqathe nakuma-beet, aphansi ngesimo esisha, kepha lapho ebilisiwe, inkomba ifinyelela amayunithi angama-85. Futhi, lapho kushintsha ukuvumelana komkhiqizo, i-GI inyuka kancane.
Ezithelo nemifino, noma nge-index yama-unit angama-50, kuyenqatshelwa ukwenza ama-juices. Lokhu kungenxa yokuthi ngesikhathi sokucutshungulwa "balahlekelwa" i-fiber, ebhekene nokugeleza kokufana kweglucose egazini. Kodwa-ke, lo mthetho awunakwenza ngalutho nejusi utamatisi.
Utamatisi unezinkomba ezilandelayo:
- inkomba amayunithi ayi-10;
- amakhalori ngamagremu ayi-100 womkhiqizo azoba ngama-kcal angama-20 kuphela;
- inani lamayunithi esinkwa angama-0,33 XE.
Ngokunikezwe lezi zinkomba, kungaphethwa ngokuthi utamatisi onesifo sikashukela sohlobo 2 uwumkhiqizo ophephile.
Futhi uma ubheka wonke amavithamini kanye namaminerali akha ukwakheka kwawo, ungabheka lo muthi njengomkhiqizo obaluleke kakhulu wokulashwa kokudla.
Izinzuzo utamatisi
Ku-utamatisi, izinzuzo akuzona nje kuphela i-pulp kanye nama-juices, kodwa futhi zicebile ngama-anthocyanins - ama-antioxidants wemvelo. Shono utamatisi eyisisekelo sokudla okuthandwa phesheya.
Kuyaphawuleka ukuthi utamatisi enosawoti awalahli izinto zawo eziningi ezizuzisayo ngemuva kokulondolozwa. Lapho abantu benoluhlobo lwesibili sikashukela, khona-ke ukuqhuma kobusika kufanele kulungiselelwe ngokusho kokupheka lapho kungekho ushukela. Ukunameka utamatisi owenziwe ekhaya ngaphandle koshukela kulungiselelwe ngendlela efanayo. Usuku luvunyelwe ukuthi udle kuze kufike ku-250 amagremu katamatisi bese uphuza kuze kufike kumamililitha ayi-200 wejusi.
Bambalwa abantu abaziyo ukuthi utamatisi uncintisana nezithelo zomawolintshi ngokuya ngokuqukethwe kuka-Vitamin C. Ngenxa yenani elikhulu lale vithamini, amasosha omzimba ayaqina, ukumelana nomzimba ezifweni ezahlukahlukene kuyanda, amanxeba asemzimbeni aphulukisa ngokushesha.
Utamatisi uqukethe izakhi ezilandelayo:
- i-proitamin A;
- Amavithamini e-B;
- Vitamin C
- Vitamin E
- uvithamini K;
- i-lycopene;
- flavonoids;
- ama-anthocyanins;
- potaziyamu
- i-magnesium
- molybdenum.
Onke amajikijolo anombala obomvu, kufaka phakathi utamatisi, anezakhi ezinjengama-anthocyanins. I-antioxidant yemvelo enamandla ebopha futhi isuse izinto eziyingozi emzimbeni. Kuyaphawuleka futhi ukuthi kubantu abavame ukudla amajikijolo katamatisi ukudla, inqubo yokuguga emzimbeni iyancipha.
ILycopene iyinto eyivelakancane etholakala emikhiqizweni embalwa yemvelaphi yezitshalo. Futhi inezinto ezingama-antioxidant, inciphisa ingozi yokuthola umdlavuza. Ngokunikezwe lokhu, utamatisi wohlobo 2 sikashukela uyisakhi esingenakunqotshwa sokudla okufanele.
Ungadla utamatisi ungagcini nje ngokusha, kepha futhi wenze ujusi kubo. Lesi siphuzo sinconyelwa ikakhulukazi abantu abanokuphazamiseka kwepheshana lesisu. Ikhuthaza ukukhululeka kwejusi yesisu, ithuthukisa ukuhamba. Isikhunta, esiyingxenye yejusi nge-pulp, kuzoba ukuvimba ngokuphelele kokuqunjelwa.
Ukuxhumeka okufanele kwamavithamini C no-PP, kanye ne-lycopene kulo imifino, kunomthelela omuhle ohlelweni lwezinhliziyo, kuvimbele ukuvela kwe-thrombosis, futhi kususe i-cholesterol embi emzimbeni. Ukuhlanganiswa kwalezi zinto kusebenza njengokuvimbela i-atherossteosis, i-angina pectoris, isifo senhliziyo nesifo somfutho wegazi ophakeme.
Ngaphezu kwalokho, utamatisi wesifo sikashukela ubalulekile kulokho:
- asize ekunciphiseni ukhulu ngokweqile ngokuthuthukisa ukuphepha kwesisu;
- Amavithamini e-B athulisa uhlelo lwezinzwa, ukukhathazeka okungenasisekelo kuyanyamalala, ukulala kuthuthuke, umuntu abe novalo olungafanele;
- ama-antioxidants amaningi avimbela i-neoplasms enobungozi;
- inqubo yokuguga yomzimba incipha;
- utamatisi anosawoti aqukethe amaminerali abalulekile;
- qinisa izicubu zamathambo (ukuvimbela i-osteoporosis), okubaluleke kakhulu kwabesifazane ngesikhathi sokuya esikhathini;
Ukuphela kwesikhathi utamatisi enosawoti ongaba yingozi ukulandela ukudla okungenawo usawoti. Kuzo zonke ezinye izimo, utamatisi kanye nejusi kubo kungumkhiqizo owemukelwa etafuleni likashukela.
Ungadliwa
Kuyaphawuleka ukuthi zonke izindlela zokupheka zikhethiwe kucatshangelwa isifo "esimnandi", okungukuthi, izithako zinokuqukethwe kwekhalori okuphansi kanye nenkomba yama-unit angama-50. Izindlela ezivunyelwe zokwelashwa okushisa nazo ziyaqashelwa.
Ngakho-ke izitsha zemifino zohlobo lweshukela sikashukela ziyingxenye yokudla okulinganiselayo kokudla kwansuku zonke. Ngemuva kwakho konke, imifino kumenyu ihlala kuze kube yingxenye yokudla kwansuku zonke. Lapho upheka izitsha ezinjalo, kufanele unamathele ekwelashweni okuvunyelwe kokushisa - ukupheka, ukubamba, ukudonsa nokuthosa epanini kusetshenziswa inani elilinganiselwe lamafutha zemifino.
Noma yisiphi isitshulu silungiswa ngamatamatisi, kepha izithako eziyinhloko zingakhethwa, kucatshangelwa okuthandwa nguwe ukunambitheka. Kubalulekile ukubheka isikhathi sokulungela kwemifino ngayinye, futhi ungazifaki ezitsheni ngasikhathi sinye.
Ukuze uthole isidlo sikashukela uzodinga lezi zithako ezilandelayo:
- utamatisi ababili abaphakathi;
- anyanisi owodwa;
- ama-clove ambalwa kagalikhi;
- i-zucchini eyodwa;
- isigamu sengilazi kabhontshisi abilisiwe;
- iklabishi elimhlophe - amagremu ayi-150;
- isixha semifino (iparsley, dill, cilantro).
Thela isipuni samafutha emifino acwengekile ezansi kwe-stewpan, engeza iklabishi elibunjiwe, i-zucchini ehlanganisiwe kumashubhu amancane bese u-anyanisi oqoshiwe ungene emasongweni amancanyana, engeza usawoti kanye nopelepele. Cwilisa ngaphansi kwesembozo phezu kokushisa okuphansi imizuzu engu-7, uvuse ngezikhathi ezithile. Bese ufaka utamatisi, ogayiwe ku-grater yamaqhafu bese uthele ku -galikhi, udayiwe, uhlanganise, upheke eminye imizuzu emihlanu, upelepele.
Ngemuva kwalokho uthele ubhontshisi kanye nemifino ebunjiwe, uhlanganise kahle, uyiyeke ibambe umzuzu owodwa, uyicishe bese uvumela ukuthi isidlo sikhiphe okungenani imizuzu eyishumi. Kungenzeka ukuthi udle kuze kufike ku-350 amagremu wesiphu esinjalo ngosuku. Ngayo kuhle ukusebenzela ama-cutlets wesifo sikashukela esilungiselelwe kusuka enkukhu eyenziwe ekhaya noma inyama ye-turkey.
Kwividiyo ekulesi sihloko, ungathola ukuthi yiziphi kahle utamatisi eziwasebenzelayo.
