Ku-isifo sikashukela i-mellitus, uhlobo oluzimele lwe-insulin (uhlobo 2), indlela ekhethwe kahle esezingeni eliphansi le-carb iyisithiyo esikhulu ekwakhiweni kwalesi sifo. Vele, ngeke kwenzeke ukuthi usisuse ngokuphelele lesi sifo ngosizo lokwelashwa kokudla, kepha ukunciphisa ubungozi bezinkinga kulula kakhulu.
Ngokukhethwa kahle kwemikhiqizo yokudla, ama-endocrinologists emhlabeni jikelele asebenzisa itafula le-glycemic index (GI) yemikhiqizo. Lesi sikhombisi sibonisa ukuthi amazinga kashukela wegazi akhuphuka kanjani ngemuva kokudla ukudla okuthile.
Kunemikhiqizo eminingana engagcini nje ezintweni ezinenzuzo, kodwa futhi ne-glucose ephansi yegazi. Muva nje, ukusetshenziswa kwezinongo ezinhlobonhlobo ekuphekeni sekudume kakhulu. Ngeke ziguqule ukunambitheka kwezitsha kuphela, kepha futhi kungafakwa ngempumelelo usawoti ekudleni.
Le ndatshana izokwethula izinongo eziwusizo kakhulu zohlobo lwe-2 yesifo sikashukela, ichaze izinzuzo nemiphumela emzimbeni wesiguli, kanye nomqondo we-GI kanye nokuthambisa kwayo.
I-Glycemic Spice Index
Konke ukudla okuqukethe i-carbohydrate kunenkomba. Inani eliphansi lakhona, kuphephile futhi kunempilo ekudleni. Ukudla okunjalo kunika umzimba amandla isikhathi eside futhi akubangeli ukwanda kwe-glucose egazini.
Ku-mellitus yesifo sikashukela sanoma yiluphi uhlobo (okokuqala, kwesibili noma kwesokuzivocavoca), kubalulekile ukukhetha ukudla okunenkomba ephansi ye-glycemic. Kwezinye izimo, ngaphandle kokunye, ama-endocrinologists avunyelwe ukufaka phakathi ukudla ngenani eliphakathi nokudla.
Kepha ukudla nesiphuzo ngamanani aphezulu ngaphansi kokuvinjelwa okuqinile. Zingadala ukuthi kugxume emazingeni kashukela we-4 - 5 mmol / l, imizuzu nje eyishumi ngemuva kokudla.
I-GI ihlukaniswe izigaba ezintathu:
- Amayunithi angama-0 - 50 - inkomba ephansi;
- Amayunithi angama-50 - 69 - okumaphakathi;
- Amayunithi angama-70 nangaphezulu kuyinkomba ephezulu.
Inkomba ye-glycemic yezinongo ayibalulekanga, ngakho-ke ayinqatshelwe kushukela. Ama-greens nawo anenkomba ephansi - iparsley, dill, basil, oregano nabanye.
Usebenzisa lezi zengezo, ungashintsha kalula ukunambitheka kwesitsha.
Izinzuzo Zesifo Sikashukela
Izinongo eziningi ziqukethe into efana ne-phenol. Icindezela izinqubo zokuvuvukala ezadalwa yisifo "esimnandi". Kukhona ukwelashwa okusheshayo kwamanxeba, ukusikeka okuncane.
Noma yisiphi isithokelo sinezakhiwo ezingama-antioxidant, sisusa izinsimbi ezisindayo nobuthi emzimbeni. Ngaphezu kwalokho, izinongo zivimbela ukwakheka kwezinto ezingalimaza izicubu kuma-diabetes.
Isinongo esinjalo sesifo sikashukela sohlobo 2, njengesinamoni, sibaluleke kakhulu. Yehlisa ushukela wegazi ngemuva kokudla. Emithini yabantu, kunezindlela eziningi zokupheka ezinesinamoni, okuhloswe ngazo ukunciphisa ushukela egazini lesiguli.
Isibonelo, itiye lokwelapha lilungiswa kanjena:
- hlanganisa isipuni setiye elimnyama ne-¼ ithisipuni yenhlabathi emnyama;
- hlanganisa le ngxube bese uthele ama-millilitha ayi-250 amanzi abilayo;
- ukumboza itiye bese ukuvumela ukuba lisebenze okungenani imizuzu engama-20;
- thatha itiye elinjalo, kungakhathalekile ukuthathwa kokudla, kunoma iliphi inani.
Ngaphezu kwesinamoni, i-clove idume ngokuqukethwe kwayo okuphezulu kwe-phenol. Kodwa-ke, kufanele wazi ukuthi izinkathi ezihlukile ekubunjweni zinama-phenol ahlukile. Uhlobo ngalunye lwendlela ngendlela yalo inomphumela omuhle emzimbeni wesiguli. Kulokhu singathola isiphetho esilula: izinongo akuzona nje izengezo zokudla okumnandi ezitsheni, kodwa futhi nesondlo esihle kakhulu somzimba usesimweni esinempilo.
Ngokunciphisa inani le-glucose egazini ngosizo lwezinongo, futhi ukusheshisa izinqubo ze-metabolic emzimbeni, umuntu uvimbela nemiphumela emibi yeshukela ekhuphukayo ezithweni eziqondisiwe. Kuyelulekwa ukufaka esikhundleni sikasawoti etafuleni nokuthosa.
Ngemuva kwakho konke, usawoti awunazo izakhiwo ze-antioxidant nezokulwa nokuvuvukala, ngokungafani ne-isinning.
I-Turmeric, i-clove, isinamoni
I-Turmeric kudala yasebenza kwizifo zesibindi, lapho kukhona isifo "esimnandi" nokukhuluphala. Kodwa-ke, ngokuqapha futhi kuphela ngemuva kokubonisana nodokotela, i-turmeric ithathwa kubantu abalimele umsebenzi wamapheshana wesisu.
Ukulungiselela umhluzi ophulukisayo, i-turmeric ixubene nejusi yemvelo ye-aloe. Kuyelulekwa ukusebenzisa izitshalo zasekhaya ukuthola lokho. Ukuze ulungiselele ingxube ezokwehlisa ushukela wegazi, udinga ukuxuba izipuni ezintathu zejusi le-aloe ne-turmeric esicongweni sommese. Thatha kabili ngosuku, ngezikhathi ezithile. Umphumela omuhle kakhulu wokwelapha utholakala uma ingxube isetshenziswa ngesikhathi sokwelashwa kokudla.
Ngezifo zesibindi nezifo zepheshana lokuphefumula elingaphezulu nelingezansi, i-turmeric ingafakwa kwitiye elimnyama elijwayelekile noma elisetshenziselwa ukupheka. Lokhu kuthosa kunikeza izitsha i-yellow hue ekhanyayo, ehlanganiswe nenyama, okusanhlamvu nemifino.
I-Cinnamon ayisasebenzi kangako isizini njenge-turmeric. Kungezwe kwethenda, ama-decoctions, ama-dessert kanye namakhekhe. Lesi sikhathi sokuthosa sinezakhiwo ezilandelayo:
- kwandisa ukumelana komzimba kwezifo ezahlukahlukene namagciwane;
- kuthuthukisa ipheshana lesisu;
- kwehlisa ushukela wegazi;
- kusheshise izinqubo ze-metabolism emzimbeni.
Kunconywa ukuthenga amashubhu wesinamoni futhi uwagaye ekhaya ngokwawo abe yi-powder kusetshenziswa i-blender noma ikofi Grinder.
Futhi ezitolo ezinkulu ungathola uwoyela obalulekile onesinamoni, osetshenziselwa ukubanda njengomoya. Kepha le ndlela yokwelashwa ihlukaniswe izingane. Ekwelashweni kwesifo sikashukela sohlobo lokuqala nolwesibili, inqubo ejwayelekile yansinamoni akumele idlule isigamu sezipuni.
Amakhehla ayisikhwanyana esivame ukusetshenziselwa ukhukhamba noswidi wemifino, inyama nenhlanzi. Lokhu kukhula kunomthelela olimazayo kumagciwane angama-pathogenic, kuqeda ukuminyanisa nobuhlungu. Futhi, ngenxa yokuba khona kwe-phenol, i-clove yehlisa izinga le-glucose egazini likashukela.
Iresiphi esebenzayo lapho i-clove enesifo sikashukela yehlisa ushukela wegazi ngokushesha:
- uthele ama-clove angama-20 amajikijana ngamamililitha angama-250 amanzi abilayo;
- makukhule okungenani ihora elilodwa;
- bese ufaka amanye ama-buds ayishumi bese uthelela ama-millilitha ayi-250 amanzi abilayo ngaphezulu;
- vumela ikhambi lime amahora ayi-12;
- phuza wonke umhluzi ngemithamo emithathu ehlukanisiwe, ihlukaniswe izingxenye ezilinganayo, inkambo yokwelashwa enconywayo ifinyelela ezinyangeni ezinhlanu ifakiwe.
Ukuncoma okujwayelekile kokudla
Lapho enza ukuxilongwa kwesifo sikashukela sohlobo 2, isiguli sinamathuba onke okuvimbela ukuqhubeka kwesifo, okungukuthi, sizivikela ohlotsheni lwesifo esincike e-insulin futhi sigweme nezinkinga ezahlukahlukene ezithweni ezihlosiwe.
Ukwelashwa ngokudla okuhambisana nokuzivocavoca okujwayelekile ngokulinganayo kuyisinxephezelo esihle kakhulu sikashukela ophezulu wegazi. Ukudla, udinga ukukhetha ukudla neziphuzo ezine-GI ephansi nokuqukethwe okuphansi kwekhalori. Kufanele idliwe kancane, okungenani amahlandla ayisihlanu ngosuku.
Kungcono ukuzijwayeza ezemidlalo nsuku zonke; isikhathi sokuqeqeshwa sisuka emizuzwini engama-40 siye ehoreni elilodwa. Uma ungeke uchithe isikhathi kulo msebenzi, ungabeka ezemidlalo esikhundleni sokuhamba emoyeni omusha.
Ngakho-ke ukwelashwa ngokomzimba kwesifo sikashukela kuvumela imisebenzi enjalo:
- ukubhukuda
- ukuhamba ngebhayisikile
- ukugijima;
- I-Nordic noma ukuhamba ngezinyawo
- Yoga
Ividiyo ekule ndatshana ikhuluma ngezakhi ezizuzisayo zomthambo onjenge-turmeric.
