Isifo se-endocrine esifana nesifo sikashukela sohlobo 2 ngonyaka sithinta inani elikhulayo labantu. Izizathu ezinkulu zokuvela kwayo ukungondleki, indlela yokuphila yokuhlala nokukhuluphala. Ukwelashwa okuyinhloko ukuhambisana nokwelashwa kokudla, okuhlose ukunciphisa ukugcwala kweglucose egazini.
Ungacabangi ukuthi abanesifo sikashukela kufanele badle ngokweqile. Uhlu lwemikhiqizo eyamukelekayo lukhulu impela, futhi kunezindlela eziningi ezivunyelwe zokwelashwa kwazo okushisa.
Ama-Endocrinologists athuthukisa uhlelo olukhethekile lokudla okunempilo olususelwa enkombeni ye-glycemic (GI) yemikhiqizo. Lokhu kuyinkomba yokuthi, ngenani lamanani, kubonisa umphumela womkhiqizo othile noma isiphuzo ekwandeni koshukela wegazi. Kepha kuyenzeka futhi ukuthi odokotela abahlali betshela iziguli ngayo yonke imikhiqizo ewusizo, ngoba miningi yayo.
Ngezansi sizokhuluma ngokuthi kungenzeka yini ukuphuza ujusi wamatamatisi onesifo sikashukela sohlobo oluzimele, amagugu alo we-GI kanye nekhalori, izinzuzo kanye nokulimala kwesiphuzo sikatamatisi kuchaziwe, kanye nokudla okunconywayo kwansuku zonke.
Izinzuzo zejusi utamatisi
Kwabanesifo sikashukela sanoma yiluphi uhlobo (okokuqala, kwesibili noma kokuthambisa), ama-jusi amaningi, ngisho nalawo asanda kufakwa, anqatshelwe. Kuvinjelwa ngokuphelele kubasebenzi bezithelo, njengoba wonke umuntu enenkomba ephezulu ye-glycemic. Amamililitha ayikhulu kuphela esiphuzo anjalo enza ukuthi umuntu agxume emazingeni kashukela we-4 - 5 mmol / L.
Kodwa-ke, imifino, ikakhulukazi imithombo yamatamatisi yesifo sikashukela sohlobo 2 ayivunyelwe kuphela, kepha futhi inconyelwe ngodokotela. Njengoba iziphuzo ezinjalo ziqukethe inani elikhulayo lamavithamini namaminerali. Okubalulekile kwiziguli ezinesifo "esimnandi", ngoba imizimba yazo ayikwazi ukumunca ngokuphelele umsoco owutholile.
Ngakho-ke, ushukela kanye nejusi utamatisi imiqondo evumelana ngokuphelele. Kulesi siphuzo, inani eliphansi le-sucrose, elingabangeli ukwanda kwe-glucose egazini. Izinto eziqukethwe kumkhiqizo zisiza ukunciphisa inkambo yesifo.
Ijusi utamatisi liqukethe izinto ezibalulekile:
- Vitamin A
- Amavithamini e-B;
- Vitamin E
- i-Vitamin PP;
- uvithamini H (biotin);
- carotenoids:
- i-folic, ukuhlaselwa kwe-ascorbic acid;
- potaziyamu
- i-magnesium
- usawoti wensimbi.
Ngenxa yokuqoshwa kokuqukethwe kwama-carotenoids, isiphuzo sikatamatisi sinempahla enamandla ye-antioxidant, isusa ama-radicals nezinto eziyingozi emzimbeni. Futhi kulejusi kunesici esiningi njengensimbi, okunciphisa ubungozi be-anemia noma i-anemia, futhi kwandise i-hemoglobin.
Lezi zindawo ezilandelayo ezinhle zejusi utamatisi nazo zingahlukaniswa:
- ngenxa yama-pectins, isiphuzo sidambisa umzimba we-cholesterol embi, ngaleyo ndlela sivimbele ukwakheka kwama-cholesterol plaque nokuqhekeka kwemithambo yegazi;
- kusheshisa izinqubo ze-metabolism, ezikuvumela ukuthi udonse ngokushesha ushukela owamukele egazini;
- izakhiwo ze-antioxidant azisusi kuphela izinto eziyingozi emzimbeni, kodwa futhi zehlise nokuguga;
- Amavithamini e-B aqinisa uhlelo lwezinzwa, "olunenkinga" yesifo sikashukela;
- ama-folic ne-ascorbic acid akhulisa ukumelana komzimba ezifeni kanye namagciwane ama-etiologies ahlukahlukene;
- ngenxa yama-enzyme, izinqubo zokugaya ukudla kanye nepheshana esiswini kuyathuthuka;
- Vitamin A ithinta uhlelo lokubuka, okuholela ekuthuthukiseni ukubonwa okubonakalayo.
Zonke izinzuzo ezingenhla zenza ijusi yetamatisi yesifo sikashukela ingezwe ngokubalulekile ekudleni kwakho kwansuku zonke.
Inkomba ye-glycemic yokuphuza utamatisi nokudla nsuku zonke
Ukudla okunempilo, futhi okubaluleke kakhulu okuphephile, okunesifo sikashukela nokuphuzwa ekudleni, inkomba ye-glycemic akufanele idlule amayunithi angama-50 afakiwe. Leli nani alikwazi ukuthinta kabi ukwanda kokuhlungwa kwe-glucose emzimbeni.
Ngaphezu kwe-GI, umuntu akufanele akhohlwe ukuthi uhlobo oluzimele lwe-insulin oluzimele lwesifo “esimnandi” nalo kufanele lunake okuqukethwe kwekhalori. Ngemuva kwakho konke, kuneziphuzo eziningi ezingenazo i-carbohydrate, kepha ziphezulu kilojoule, ezingathinta ukwakheka kwezicubu ze-adipose. Futhi lokhu kuyinto engathandeki kakhulu.
Ama-juices amaningi anenani eliphakeme lenkomba. Lokhu kwenzeka ngenxa yokuthi ngenkathi kusetshenzwa izithelo noma imifino, "ilahlekelwe" i-fiber, yona bese yenza umsebenzi wokuhlinzekwa okufanayo kweglucose.
Ijusi utamatisi inezincazelo ezilandelayo:
- Inkomba ye-glycemic ingunithi ayi-15 kuphela;
- kilojoule kuma-millilitha ayi-100 wesiphuzo ngeke esedlula i-17 kcal.
Ijusi yetamatisi yohlobo 2 sikashukela ingadakwa nsuku zonke kuze kufike kumamililitha angama-250. Into esemqoka ukuqala ngokungenisa kancane kancane ekudleni. Ngosuku lokuqala, badla ama-milliliters angama-50 kuphela, futhi uma ushukela ungewona lapho uphuza, bese uphinda ivolumu nsuku zonke, ulethe isilinganiso kuma-milliliters angama-250. Okuhle kunakho konke, ukuthi umuntu ogulayo uphuza ujusi ekuseni.
Impendulo yombuzo - onesifo sikashukela sohlobo 2 kungenzeka ukuthi uphuze isiphuzo sikatamatisi, uzoba nakanjani omuhle. Into esemqoka. Ungeqi okujwayelekile ovunyelwe yi-endocrinologist.
Zokupheka ujusi utamatisi
Ijusi yetamatisi enohlobo 1 no-2 sikashukela ayivunyelwe kuphela ukuthi idakwe ngendlela yayo emsulwa. Kepha futhi engeza ezitsheni - imifino, inyama, inhlanzi noma kuqala. Lokhu kungenye indlela enhle yokunamathisela utamatisi, ngoba i-pasta yesitolo imvamisa iqukethe ushukela nezinye izinto eziyingozi kwisifo sikashukela.
Kungcono ukusebenzisa ujusi nge-pulp yokuzilungiselela kwakho. Kuzoba kwemvelo ngokuphelele futhi kuzoletha inzuzo eyi-100% emzimbeni.
Ijusi yetamatisi iyisithako esivamile kusitshulu semifino. Indishi enjalo ifakiwe ekudleni kwanshukela kwansuku zonke. Kungcono ukupheka isitshulu kusuka emifino yesizini enama-GI aphansi, ngoba ayikhulisi ukugcwala kwe-glucose emzimbeni.
Imifino elandelayo ingahle isetshenziselwe ukwenza i-stew ngejusi utamatisi:
- isitshalo seqanda
- squash;
- anyanisi;
- noma yiziphi izinhlobo zeklabishi - i-broccoli, iBrussels amahlumela, ukholifulawa, iklabishi elimhlophe nelibomvu;
- ugarlic
- i-legumes - ubhontshisi, uphizi, udali;
- amakhowe wanoma yiluphi uhlobo - ama-champignons, amakhowe e-oyster, i-porcini, ibhotela;
- iminqumo neminqumo;
- zucchini.
Izaqathi, izimbiza kanye namazambane kufanele kulahlwe. Inkomba yabo ngemuva kokwelashwa okushisa iphezulu, kuze kufinyelele kumayunithi angama-85. Izaqathe ezintsha namabhungane zivakashi ezamukelekayo zethebula lokudla.
Kungenzeka ukulungiselela izitsha zemifino zohlobo lweshukela sesibili, ngokususelwa ekunambithekeni komuntu siqu, okungukuthi, ngokuzimela ukhethe uhlanganise imifino. Kuyadingeka kuphela ukubheka isikhathi sokupheka somuntu ngamunye semifino. Udinga nokukhetha ukwelashwa okushisa okufanele, okunconyelwe iziguli ezinoshukela omningi.
Ukusebenza okulandelayo kokudla kuyamukeleka:
- ukukhathazeka emanzini, ukusetshenziswa kancane kwamafutha zemifino, uwoyela womnqumo ongcono;
- ukubhaka kuhhavini;
- ukubila;
- ukupheka umusi;
- ku-microwave noma i-multicooker.
Ukuze wenze i-stew, uzodinga lezi zithako ezilandelayo:
- ujusi we-utamatisi nge-pulp - 250 milliliters;
- iklabishi elimhlophe - amagremu angama-300;
- ubhontshisi obilisiwe - ingilazi eyodwa;
- ama-clove ambalwa kagalikhi;
- isigamu anyanisi;
- i-parsley ne-dill - isixha esisodwa;
- usawoti, upelepele omnyama - ukunambitha.
Sika kahle iklabishi, usike u-anyanisi ube izindandatho ezimbili ezilinganayo. Faka imifino epanini lokuthosa ngenani elincane lamafutha omnqumo noma lemifino, engeza amanzi amancane uma kunesidingo. Stew ngaphansi kwesivalo imizuzu eyi-10.
Ngemuva kokuthulula ubhontshisi abilisiwe, ugarliki oqoshiwe, uthele ujusi, usawoti kanye nopelepele. Hlulela kahle bese uwabilise ngaphansi kwesivalo kuze kuphekwe, cishe eminye imizuzu eyi-7-10.
Ama-cutlets enkukhu ohlobo 2 lwesifo sikashukela esenziwe inyama enamafutha amancane aphansi alungiselelwe ngokuzimela afanelekile isitshulu.
I-video ekulesi sihloko ikhuluma ngezinzuzo zelethu utamatisi.
