Imvamisa, inani lenani le-glucose emikhiqizweni liyathakazelisa kubantu abanohlobo 1 nohlobo 2 lwesifo sikashukela, kanye nalabo abafuna ukunciphisa umzimba. I-glucose ibonakala ngenkomba ye-glycemic (GI). Kukhona nethebula elikhethekile, elizonikezwa ngezansi bese lihlukaniswa ngezigaba.
Kukhona nemikhiqizo engaqukethe ushukela nakancane. Lokhu kuvame ukufaka ukudla okunekhalori ephezulu - isinqe, uwoyela wemifino. Ukudla okunjalo kuqukethe i-cholesterol embi, ethukuthelisa ukubukeka kwama-cholesterol plaque futhi, ngenxa yalokho, ukuqhuma kwemithambo yegazi.
Lo mbhalo ubala imikhiqizo yezitshalo nezilwane okuvela kuzo ezinamanani aphezulu noshukela ophakeme.
Inkomba Yomkhiqizo ye-Glycemic
Le nkomba ikhombisa ukuthi ukudla okuthile kuthinta kanjani ukukhuphuka kwamazinga kashukela egazini ngemuva kokukudla. I-GI ye-glucose, elingana amayunithi ayikhulu, ithathwa njengesisekelo. Yonke eminye imikhiqizo isuselwe kuleli nani.
Kufanele kukhunjulwe ukuthi imikhiqizo ingakhuphula inani layo emva kokwelashwa okushisa nezinguquko ezingaguquguquki. Kepha lokhu kuyinto ehlukile kunokomthetho. Ukungafani okunjalo kufaka izaqathe abilisiwe kanye nama-beet. Okusha, le mifino inenani eliphansi le-glucose, kepha emanzini abilisiwe aphezulu kakhulu.
Amajusi enziwe ngezithelo namajikijolo ane inani eliphansi le-glucose nawo awafani. Ngesikhathi sokucutshungulwa, "balahlekelwa" i-fiber, okuyiyo ebhekele ukusatshalaliswa okufanayo nokufakwa kweglucose egazini.
Konke ukudla noshukela neziphuzo ezenzelwe ushukela kuhla ngezigaba ezintathu:
- Amayunithi angama-0 - 50 - inani eliphansi;
- Amayunithi angama-50 - 69 - inani elijwayelekile, ukudla okunjalo kuyingozi kwabanesifo sikashukela futhi akunconywa kulabo abalwa nesisindo ngokweqile;
- kusuka kumayunithi angama-70 nangaphezulu - inani eliphakeme, ukudla neziphuzo ezinezinkomba ezinjalo kwenqatshelwe iziguli ezinesifo "esimnandi".
Kufanele futhi kwaziwe ukuthi abantu abaphilile ngokuphelele kufanele bangabandakanyi ukudla neziphuzo nge-GI ephezulu ekudleni, ngoba ukudla okunjalo akukuphathi inani lomzimba futhi akukunciphisi indlala isikhathi eside.
Izihlobo
Amakheli angumthombo wamandla abalulekile, anika umuzwa wokugcwala isikhathi eside futhi ushaja ngamandla. Ezinye izinhlobo zezinhlamvu ziyindlela yokubhekana nezifo ezahlukahlukene. Isibonelo, i-buckwheat inothile nge-iron futhi ilwa ngempumelelo ne-anemia.
Ama-grits ama-Corn - isitolo samavithamini kanye namaminerali, kunconywa ukusebenzisa kokubili izingane kanye nabantu abadala. Ubuningi obunjalo bezakhamzimba abutholakali komunye umkhiqizo wokudla. Ngeshwa, i-porridge yommbila, noma njengoba ibizwa nangokuthi - mamalyga, inenani elikhulu le-glucose, cishe i-85 ED.
Kufanele kukhunjulwe ukuthi lapho kukhulu ukuvumelana kwepalishi, inkomba yayo ye-glycemic iphakeme.
Okuhlangene noshukela omncane:
- ibhali le-pearl - umholi kushukela omncane kakhulu;
- iphalishi lebhali;
- i-buckwheat;
- irayisi (nsundu);
- i-oatmeal;
- iphalishi kakolweni.
Izinhlamvu zikashukela eziphezulu:
- semolina;
- ilayisi elimhlophe;
- iphalishi wommbila;
- amabele;
- umzala;
- amabele.
UManana uthathwa njengophalishi omncane onempilo kunayo yonke. Ukuyithola, kusetshenziswa indlela ekhethekile yokusebenza, lapho okusanhlamvu kulahlekelwa khona yizinto zayo ezibalulekile.
Ngaphezu kwalokho, iphalishi elinjalo line-GI ephezulu, cishe amayunithi angama-75.
Imifino
Uma umuntu enamathela ekudleni okufanele, khona-ke imifino kufanele yenze isigamu sokudla kwansuku zonke. Vele, kungcono ukuyisebenzisa okusha, kepha ungapheka izitsha ezahlukahlukene. Into esemqoka ukuzama ukuqinisekisa ukuthi ukwelashwa okushisa kunobumnene.
Ukunambitheka kwezitsha kungenziwa kuhlukaniswe ngamakhambi, anenani eliphansi le-ushukela. Lokhu kufaka phakathi: isipinashi, dill, iparsley, i-oregano, ulethisi, i-cilantro, i-garlic yasendle ne-basil.
Uhlu lwemifino ene-GI ephezulu lincane impela, lubilisiwe izaqathe kanye nama-beet, amazambane, ama-parsnips, ithanga nommbila.
Imifino Engaphansi YeGlucose:
- isitshalo seqanda
- anyanisi;
- zonke izinhlobo zeklabishi - i-cauliflower, i-broccoli, emhlophe, ebomvu kanye neBrussels;
- i-legumes - uphizi, udali, ubhontshisi (noma yiziphi izinhlobo);
- ugarlic
- squash;
- ikhukhamba
- Utamatisi
- isithombo;
- IsiBulgaria, luhlaza okotshani, obomvu kanye nopelepele.
Kulolo hlu olunabile lwemifino, ungalungisa izitsha eziningi ezinempilo ezizosiza ukwehlisa ushukela wegazi futhi kancane kancane unciphise isisindo ngokweqile.
Izithelo namajikijolo
Lapho ukhetha izithelo namajikijolo, kufanele uqaphele kakhulu, ngoba iningi lazo linesibalo esikhuphukile sikashukela. Lo mthetho uyasebenza nezithelo ezomisiwe.
Uma ujusi wenziwe ngezithelo ezinokuqukethwe ushukela omncane, khona-ke kuzoba ne-GI ephezulu. Ngenxa yokulahleka ngesikhathi sokulungiswa kwefayibha. Nguyena obhekele umfaniswano nokugeleza kancane kweglucose egazini.
Ithebula eliphakeme likashukela liqukethe lezi zithelo ezilandelayo: ikhabe, ikhabe, amagilebhisi, uphayinaphu, ipapaya kanye nobhanana.
Izithelo ezinshukela kanye namajikijolo:
- ama-currants amnyama nabomvu;
- ugqumugqumu;
- ama-sitrobheli kanye nama-sitrobheli;
- cherries kanye cherries;
- i-apricot, peach, umpe;
- ama-apula wanoma yiluphi uhlobo, ubumnandi be-apula abunqumi ubukhona be-glucose, kepha inani le-organic acid;
- iplamu;
- eliphakathi kwe;
- izithelo zezithelo zomndeni wamawolintshi - ulamula, ulamula, owolintshi, i-grapefruit, i-mandarin, pomelo;
- raspberries.
Izinsuku kanye omisiwe banenkomba ephezulu. Ama-GI aphansi abe: ama-apricots omisiwe, umhluzi kanye namakhiwane.
Inyama, inhlanzi kanye nokudla kwasolwandle
Cishe yonke imikhiqizo yenyama nenhlanzi inenani eliphansi le-glucose. Isibonelo, inkomba ye-glycemic turkey ngamayunithi angu-zero. Ngokudla kanye nokuba khona kwesifo sikashukela, udinga ukukhetha izinhlobo ezinamafutha aphansi alolu hlobo lomkhiqizo.
Izindlela ezikhethekile zokwelashwa okushisa kufanele zibhekwe ukuze inkomba ingakhuphuki ezitsheni zenyama nezinhlanzi.
Kumele kwaziwe ukuthi i-egg emhlophe ayiqukethe i-glucose, kepha kwi-yolk iqukethe amayunithi angama-50. Ngaphezu kwalokho, ine-cholesterol embi, eyakha ama-cholesterol plaque futhi, ngenxa yalokho, ukuqhuma kwemithambo yegazi.
Okulandelayo kuvunyelwe:
- ubilise;
- ukubhema;
- kuhhavini;
- imizuzu emanzini;
- kumpheki ohamba kancane, ngaphandle kwemodi ye- "Fry";
- kwi-grill;
- ku-microwave.
Okunye
Amantongomane anokuqukethwe kwekhalori ephezulu, kepha ushukela ophansi. Lokhu kusebenza kuzo zonke izinhlobo zamantongomane - ama-walnuts, umsedari, amakhethini, ama-hazelnuts, ama-pistachios kanye namantongomane. Lokhu kudla kubaluleke kakhulu ekudleni okufanele. Ukudla okumbalwa nje kwamantongomane kunganelisa indlala yakho amahora amaningi, kusindise umuntu ekudleni “okungalungile”.
Ibhotela nemargarine kunenani eliphakathi kwamayunithi angama-55. Le mikhiqizo inokuqukethwe kwekhalori okuphezulu futhi iqukethe amafutha atholakalayo ayingozi, ngakho-ke, kulandela ukwelashwa kokudla, le mikhiqizo kumele ingafakwa kokudliwayo.
Ama-sauces, imayonnaise ne-ketchup nawo anesilinganiso esincane se-glucose, kepha okuqukethwe kwawo kwekhalori nakho kuphezulu. Kodwa-ke, ushukela ongenawo ushukela une-kcal eyi-12 kuphela ngama-gramu ayi-100 womkhiqizo, i-GI yamayunithi angama-20. Into esemqoka ukukhetha umkhiqizo osezingeni - kufanele ube nombala onsundu okhanyayo bese uthengiswa kuphela ezitsheni zengilazi. Izindleko zesoso enjalo zizoqhamuka kuma-ruble angama-200.
Ividiyo ekulesi sihloko ikhuluma ngemigomo yokunciphisa isisindo ngokudla okunoshukela omncane.
