Ku-mellitus yesifo sikashukela, isiguli kufanele sinamathele ekwelashweni kokudla ukuze sizinzise amazinga kashukela egazi. Imikhiqizo yokudla yakhethwa ngokuya nge-glycemic index (GI). Futhi, umuntu akufanele akhohlwe ukuthi ukudla okunama-khalori aphezulu kumenyu kuncishiswa kube okungenani.
Thayipha isifo sikashukela esingu-2 ngemenyu eyenziwe kahle singanciphisa lesi sifo sibe yi-zero futhi kuvikele ukukhula kwawo kube uhlobo oluncike ku-insulin. Iziguli zohlobo 1, zidla ngendlela efanele, zinciphisa ubungozi bokukhula glycemia futhi zinciphise inani lemijovo ye-insulin.
Iziguli eziningi zivame ukuthanda odokotela - kungenzeka ukuthi usawoti unesifo sikashukela? Impendulo engenakuqhathaniswa ukuthi ungakwazi, kuphela kufanele unamathele emithethweni eminingana ekusetshenzisweni kwabo. Ngezansi sizonikeza umqondo we-GI nokubaluleka kwako lapho ukhetha imikhiqizo yokudla kwesiguli. Futhi kuvezwe okuvunyelwe ukhukhamba nokudla kwansuku zonke.
Inkomba ye-glycemic yama-ukhukhamba
Umqondo we-GI uyinkomba yedijithali yesilinganiso sokuqhekeka kwe-glucose engena egazini ngemuva kokudla imikhiqizo equkethe i-carbohydrate. Ukunciphisa inkomba, kuphephe umkhiqizo.
Kuyafaneleka ukwazi ukuthi eminye imifino nezithelo zingashintsha inkomba yazo kuye ngokuthi ukwelashwa kungashintshi yini futhi (ukushisa kungakhuphi i-GI). Ngakho-ke, kwenqatshelwe ukwenza ama-juices ezithelo ezivunyelwe, angakhuphula izinga likashukela wegazi ngo-4 mmol / l ngesikhathi esifushane.
Izaqathe ezigayiwe zinenkomba yama-35 PIECES, kepha uma uyipheka, ke ama-85 PIECES, okuyinani elingamukeleki kwimenyu yesifo sikashukela. Khumbula ukuthi imifino nezithelo, kuletha ukufana kwamazambane abunjiwe, ngaleyo ndlela kukhulisa inkomba yazo.
Ukwahlukaniswa kwe-GI ngezigaba:
- kuze kube ngu-50 PIECES - imikhiqizo eyenza ukudla okuphezulu kwesifo sikashukela;
- I-50 - 70 PIERES - isebenza kaningi ngesonto kwimenyu;
- Amayunithi angama-70 nangaphezulu - ngaphansi kokuvinjelwa okuqinile.
Ukhukhamba uvunyelwe kulezo zemifino ezine-GI yamayunithi afinyelela kwangama-50. Kubalulekile ukuthi ushukela ungadli ngesikhathi sokulondolozwa kwawo.
Amapula avunyelwe
Ukhukhamba lungafakwa ekudleni kwansuku zonke, kuphela qiniseka ukuthi unaka okuqukethwe kwekhalori yomkhiqizo. Ijusi yetamatisi nayo ibhekwa njengohlobo lokulondolozwa. Ngokungafani neziphuzo zezithelo, kuvunyelwe ukungaphuzi amagremu angaphezu kwama-200.
Lejusi kufanele ifakwe emenyu kancane kancane, iqala ku-50 ml futhi ilethe ingxenye kuye kuma-200 ml ngaphezulu kwezinsuku ezine. Okubaluleke kakhulu, lawula ushukela wegazi lakho futhi uma umzimba uphendula ujusi, uluthathe nsuku zonke ibhulakufesi.
Zonke lezi zincomo zilungele uhlobo 2 sikashukela. Noma ikuphi ukuduka ekudleni kwabashukela abanesifo sikashukela kufanele kuxoxwe nodokotela onobuhlakani.
Okusawoti okungenzeka ngesifo sikashukela:
- ukhukhamba
- Utamatisi
- i-zucchini;
- isitshalo seqanda (uma kungenawo uwoyela wemifino lapho kulondolozwa);
- upelepele omnandi;
- i-adjika esekwe ku-plums (ngenani elincane);
- ubhontshisi oluhlaza;
- amasaladi ayinkimbinkimbi avela ezinhlotsheni eziningana zemifino.
Ngokwehlukana, ungagcina imifino enosawoti yabanesifo sikashukela, ngaphandle koshukela.
Izinzuzo ukhukhamba
Yonke imikhiqizo engenhla ine-GI ephansi. Kodwa ungakhohlwa ukuthi ubheke okuqukethwe kwabo kwekhalori. Ngakho-ke, utamatisi uyimifino enekhalori ephezulu kakhulu, futhi kufanelekile ukukhawulela ukusetshenziswa kwalo mkhiqizo izingcezu ezimbili ngosuku.
Ubhontshisi wezinhlamvu awusebenzi nje kuphela, kodwa futhi unomphumela onenzuzo emzimbeni wesiguli. Kunganciphisa ushukela wegazi kancane. Shono kukhona izindlela eziningi ezidumile zokwelapha isifo sikashukela ngamabhontjisi. Bayivala bobabili emapodeni bese betholwa kubo.
Ukhukhamba uphelelisa okunye kokudla. Benza amasaladi, engeza kokuqala (ukhukhamba) nezifundo zesibili. Futhi, ukulondolozwa kungasetjenziswa njengesilwathwa, ukungeza isidlo ngocezwana lwesinkwa rye noma iqanda elibilisiwe. Kepha ungakhohlwa ukuthi inani elivunyelwe lamaqanda alikho ngaphezu kwelilodwa ngosuku. Lokhu kungenxa ye-cholesterol ephezulu ku-yolk. Amaprotheni we-GI yi-0 PIECES, kanti i-yolk ingama-50 PIECES.
Ukhukhamba, nalokhu ekheniwe akukho okuhlukile, kuqukethe izinto eziningi ezilusizo, njengoku:
- Amavithamini e-B;
- Vitamin C
- i-Vitamin PP;
- i-zinc;
- phosphorus;
- insimbi
- ama-pectins;
- i-fiber.
Ama-pectins kanye ne-fiber enza ngokwejwayelekile umsebenzi wepheshana lesisu, asuse i-cholesterol emzimbeni, ngaleyo ndlela evimbele ukwakheka kwama-cholesterol plaques. Le mifino ingamanzi angama-96%.
Ngesifo sikashukela, i-zucchini ingcono ukulondolozwa kucezu kunokuba wenze i-caviar kubo. Le imifino iphansi ikhalori, kulula ukuyigaya futhi icindezele indlala. Iziguli eziningi ezinesifo sikashukela sohlobo 2 zikhuluphele futhi kufanele zifake i-zucchini ekudleni kwazo. Lokhu kungenxa yokuthi imifino ivuselela imisebenzi ye-motor ye-gastrointestinal, okuwukuthi, ithuthukisa umphumela wejusi lesisu.
Izakhamzimba ku-zucchini ekheniwe:
- Amavithamini e-B;
- Vitamin C
- potaziyamu
- Isodiyamu
- insimbi
- ithusi
- zinc.
Kodwa ngokusetshenziswa kwe-zucchini kufanelekile ukuthi uqaphele isiguli esinesifo sezinso.
Njengoba lo imifino uqukethe inani elikhulayo le-potassium.
U-anyanisi kufanele ungezwe kulondolozo oluyinkimbinkimbi lapho kusetshenziswa imifino engaphezu kweyodwa kuresiphi, hhayi ngoba kuphela nge-GI ephansi. Igcwalisa ngokuphelele ukunambitheka kwama-ukhukhamba. Anyanisi aqukethe izinto ezisebenzayo ezilandelayo:
- Vitamin A
- Vitamin C
- Vitamin D
- Amavithamini e-B;
- uvithamini K;
- i-magnesium
- potaziyamu
- ithusi
- selenium;
- i-fluorine.
Ukusetshenziswa okwanele kwansuku zonke kwe-anyanisi kuvimbela ukuthuthukiswa kwe-atherossteosis, okungahle kuthathwe yisifo sikashukela esingancikeli i-insulin. Imifino isusa cholesterol embi emzimbeni. I-anyanisi ibuye icindezele izinqubo zokuvuvukala zamapheshana emathunjini.
I-pepper emnandi ine-index yamayunithi ayi-10 kuphela, ibuye ibe nekhalori ephansi. Ngakho-ke, ungakwazi ukwengeza ngokuphepha ekudleni ngaleli imifino ekheniwe. Kuyindawo yokugcina amavithamini kanye namaminerali. Inani le-vithamini C eliqukethwe lidlula ngisho ulamula nama-currants.
Amavithamini namaminerali ku-pepper bell:
- Amavithamini e-B;
- Vitamin C
- i-Vitamin PP;
- i-magnesium
- iodine;
- phosphorus;
- calcium
- Isodiyamu
- alkaloid capsaicin.
Kuyinto i-alkaloid capsaicin enikeza upelepele ukunambitheka okumnandi kwesimilo. Inomphumela onenzuzo ekusebenzeni kwamapheshana esiswini.
Iziphakamiso Zempilo Yesifo Sikashukela
Ku-mellitus yesifo sikashukela, isiguli kufanele sibuyekeze ngokuphelele umsoco ukuze kuvikele ukugula kwesifo kube uhlobo oluncike ku-insulin. Lapho ngemuva kokudla ngakunye uyophoqelelwa ukujova nge-insulin emfushane noma ye-ultrashort.
Kubaluleke kakhulu ukuphuza okungenani amalitha amabili uketshezi ngosuku - leli inani elincane, ungenza okuningi. Ngakho-ke, iziguli eziningi zibala inani lazo lansuku zonke ngokususelwa kumakhalori adliwayo.
Kuvunyelwe ukuphuza amanzi, iti eluhlaza namnyama, ikofi, ngokufakwa kukakhilimu wamafutha ayi-10%. Ijusi nama-compotes kufanele kungafakwa ekudleni. Imenyu yokuphuza ivunyelwe ukwehluka ngama-decoctions. Azizinambitheki kuphela, kodwa futhi zinempilo. Isibonelo, i-decoction ye-tangerine peels ku-mellitus yesifo sikashukela ikhulisa ukumelana komzimba ezifweni ezahlukahlukene futhi ithambise uhlelo lwezinzwa.
Ilungiselelwe kalula:
- ukuklebhula noma uthathe izingcezu ezinkulu ikhasi lekhanda elilodwa le-mandarin;
- uthele ngamanzi abilayo ngenani lika-150 - 200 ml;
- makukhule ngaphansi kwesivalo okungenani imizuzu emithathu kuya kwemihlanu;
- i-sweetener ingangezwa njengoba ifisa.
Ngenkathi lapho le citrus ingatholakali emashalofini wesitolo, kungaba ukuhlakanipha ukuqoqa ikhasi le-tangerine. Kumele yomiswe futhi ibe ngumhlabathi ube yimpuphu kwi-blender noma i-grinder yekhofi ngaphambi kokukhipha itiye. Kukhonza okukodwa, udinga isipuni esisodwa sempuphu enjalo.
Kuze kube yingxenye yokudla kwansuku zonke kwesiguli kufanele kube imifino emisha, ye-stewed noma ebilisiwe. Izitsha eziseceleni eziyinkimbinkimbi ngokungezwa kwenyama noma izinhlanzi nazo zilungiselelwe kuzo. Kuvunyelwe ukudla imifino kunoma yikuphi ukudla - kusasa, isidlo sasemini, isidlo sasemini noma isidlo sakusihlwa.
Kwemifino, okulandelayo kuvunyelwe:
- i-zucchini;
- Utamatisi
- squash;
- isitshalo seqanda
- ugarlic
- zonke izinhlobo iklabishi;
- upelepele obabayo futhi omnandi;
- uphizi owomile futhi omusha;
- anyanisi;
- insimbi.
Kunengqondo ukwengeza izimfanelo zokunambitha zemifino ngama-greens, angagcini nje okumnandi, kepha futhi anempilo. Imifino esebenzayo yile:
- iparsley;
- dill;
- Isipinashi
- ulethisi;
- basil.
Kuzo zonke lezi ezingenhla, imigomo yokudla okunesifo sikashukela mellitus uhlobo 1 no-2 ingahlukaniswa:
- konke ukudla okune-GI ephansi nokudla okuphansi kwekhalori;
- ingxenye yezitsha yakhiwa imifino;
- imenyu yansuku zonke ebophekayo ifaka imifino, izithelo, okusanhlamvu nemikhiqizo yezilwane;
- ukondleka okwenziwe ngokweqile, ngokwezingxenyana ezincane, amahlandla ayisihlanu kuya kwayisithupha ngosuku;
- inani elincane lamanzi aqediwe kusuka kumalitha amabili;
- khipha utshwala - ngoba bungakhulisa i-hypoglycemia, futhi buye babambezeleke.
Unamathela emithethweni yokukhethwa kwemikhiqizo kanye nemigomo yokudla okwelashwa kokudla, isiguli silawula izinga loshukela egazini ngaphakathi kwemikhawulo ejwayelekile futhi sizivikele ekuthuthukisweni kwezinkinga zesifo sikashukela.
Ividiyo ekulesi sihloko ikhuluma ngama-ukhukhamba wemvelo nezinzuzo zawo.
