Ukuxilongwa kwesifo sikashukela, kungakhathalekile ukuthi hlobo luni, kudinga ukuthi isiguli silandele indlela ekhethekile yokudla. Yenziwa ngokudla okunenkomba ye-glycemic ephansi.
Imigomo yokuphuza ukudla ibalulekile futhi - ukudla kuxubile, okungenani amahlandla ayisihlanu ngosuku, ngezingxenye ezincane. Akuvunyelwe ukulamba nokudla ngokweqile - lokhu kungadala ukugxuma ngamazinga kashukela wegazi. Isilinganiso esincane soketshezi nsuku zonke sizoba amalitha amabili.
Ngezansi sizobheka umqondo we-glycemic index (GI), enikezwe uhlu lwezinkomba ze-glycemic kanye nohlu lwemikhiqizo evunyelwe sikashukela.
I-Glycemic Food Index
I-GI iyinkomba edijithali yomphumela womkhiqizo wokudla ngemuva kokusetshenziswa kwawo ushukela wegazi. Ama-indices we-glycemic aphansi wemikhiqizo azoba ngama-50 PIERES - ukudla okunjalo kuzobe kuvikelekile kushukela futhi kuzokwakha ukudla okuyinhloko.
Okunye ukudla kunesikhombi samayunithi angama-0, kepha lokhu akusho ukuthi kuvunyelwe ukudliwa. Into ekhona ukuthi izinkomba ezinjalo zitholakala kokudla okunamafutha, isibonelo, amafutha. Ine-cholesterol eningi, futhi ngaphezu kwalokho, okuqukethwe kwekhalori ephezulu. Le nto ivimbela ukusetshenziswa kwayo ngabanesifo sikashukela.
Ukudla okunenkomba ye-glycemic ephansi kungakhulisa ukusebenza kwabo ngokwelashwa okuthile kokushisa nokuqina. Lo mthetho usebenza ku-izaqathi, ngefomu lakhona eluhlaza, i-GI yayo ingu-35 IU, naku-85 IU ebilisiwe.
Ithebula labanesifo sikashukela ngokuhlukaniswa kwe-GI ngezigaba:
- kuze kufike kuma-50 PIECES - aphansi;
- I-50 -70 UNITS - isilinganiso;
- kusuka kumayunithi angama-70 nangaphezulu - aphezulu.
Ukwelashwa kokudla ushukela kufanele kube kuphela ngemikhiqizo ene-GI ephansi, futhi ukudla ngezikhathi ezithile okunenkomba evunyelwe kuvunyelwe ekudleni (kungabi ngaphezu kwesibili ngesonto).
Imikhiqizo ene-GI ephezulu ingavusa ukuguqulelwa kwalesi sifo kusihlobo esincike ku-insulin ngohlobo 2 sikashukela.
Ama-Index Cereals aphansi
Izinhlamvu zigcwalisa umzimba wesiguli ngamavithamini amaningi, amaminerali kanye ne-fiber. Iphalishi ngalinye linezinzuzo zalo. I-Buckwheat - yandisa i-hemoglobin, i-porridge yommbila inezakhiwo ze-antioxidant, isusa imikhiqizo yokubola.
Izinhlamvu zokupheka kufanele zibe semanzini, ngaphandle kokufakwa kwamafutha zemifino. I-porridge ehlukile yokugqoka - uwoyela wemifino. I-porridge enkulu lapho ikhulu, iphakama inkomba yayo.
Ukukhetha izinhlamvu okusanhlamvu kufanele kusondelwe ngokucophelela, ngoba abanye bane-GI yamayunithi angaphezu kwama-70 futhi kungenzeka babe nomthelela omuhle emzimbeni wesiguli. Ngokuphambene nalokho, okusanhlamvu okunjalo kungavusa i-hyperglycemia.
Okuhlangenwe nakho okuncishisiwe kwe-GI:
- ibhali le-pearl - amayunithi angama-22;
- irayisi (brown) elayisi - IZITHOMBE 50;
- i-buckwheat - IZITHUTHA ezingama-50;
- i-barley groats - amayunithi angama-35;
- amabele - IZITHUTHUKO ezingama-50 (ezinokungabonakali okubonakalayo kwama-60 PIERES).
Odokotela abaningi bafaka i-corn porridge ohlwini lwezinhlamvu ezivunyelwe, kepha hhayi ezingaphezu kwesisodwa ngesonto. Inamavithamini amaningi kanye namaminerali, ikhalori ephansi, kepha i-GI yayo ingamayunithi angama-75. Ngakho-ke ngemuva kokudla usawoti wephalishi, kufanele unake ushukela wakho wegazi. Uma inyuka, kungcono ukukhipha umkhiqizo onjalo kumenyu.
Imikhiqizo yobisi yenkomba ephansi nemikhiqizo yobisi emuncu
Ukukhethwa kwemikhiqizo yobisi nobisi enenkomba ye-glycemic ephansi kukhulu kakhulu. Kufanele futhi babe kwimenyu yansuku zonke yesifo sikashukela. Isibonelo, ingilazi ye-kefir noma i-yogurt izoba isidlo sesibili esigcwele kahle, okulula ukusigaya futhi esingabangeli ushukela ebusuku. Okubaluleke kakhulu kusifo sikashukela sohlobo 1.
Ama-curds angadliwa aluhlaza, noma ungapheka izinhlobo eziningi zezithelo. Ukuze wenze lokhu, ushizi we-cottage shizi, iqanda nezithelo puree kuxutshwe kuphekwe ku-microwave imizuzu eyishumi. Umkhiqizo ophekwe ungahlotshiswa ngama-sprigs of mint.
Akufanele wesabe ukusebenzisa amaqanda kuresiphi engenhla, into esemqoka ayisekho kweyodwa ngosuku. I-GI yamaprotheni ingu-0 IU, i-yolk inenkomba ye-50 IU futhi iqukethe inani elikhulayo le-cholesterol. Kungakho ngesifo sikashukela kungancomi iqanda elingaphezu kwelilodwa ngosuku.
Futhi, ubisi aluphambaniseki kwabanesifo sikashukela. Yize odokotela bencoma imikhiqizo yobisi ebilisiwe kwimenyu, iyizinto ezigayeka kakhulu futhi inomphumela omuhle ekusebenzeni kwendlela yomgudu wesisu.
Imikhiqizo yobisi nobisi enenkomba ye-glycemic ephansi:
- ubisi lonke;
- ubisi lwe-skim;
- ubisi lwe-soy;
- ushizi wekotishi onamafutha amancane;
- isigaxa se-curd (ngaphandle kokungeza izithelo);
- ukhilimu u-10% wamafutha;
- kefir;
- iyogathi;
- ubisi olubilisiwe olubilisiwe;
- yoghur yemvelo engafakiwe.
Imikhiqizo enjalo ayinakudliwa hhayi nje kuphela, kepha futhi isetshenziselwe ukulungisa izitsha eziyinkimbinkimbi - ukubhaka, isoufflé ne-casseroles.
Inyama, inhlanzi kanye nokudla kwasolwandle
Inyama nenhlanzi kuqukethe inani elikhulu lamaprotheni anokugaya kalula. Inyama nenhlanzi kufanele kukhethwe nezinhlobo ezingekho ezinamafutha, zisuse amanoni nesikhumba kuzo. Izitsha zezinhlanzi zikhona ekudleni kweviki kuze kube kahlanu. Imikhiqizo yenyama iphekiwe nsuku zonke.
Kuhle ukuqaphela ukuthi ukusetshenziswa kwenhlanzi caviar nobisi kuyenqatshelwe. Banomthwalo owengeziwe esibindini kanye nama-pancreas.
Kuyemukelwa ngokuvamile ukuthi ibele lezinkukhu liyinyama efanelekile yesifo sikashukela, kepha lokhu akulungile neze. Ososayensi bakwamanye amazwe bakufakazisile ukuthi inyama yenkukhu evela ku-hams iyasiza futhi iphephile. Kuyacetshiswa ngensimbi.
Ithebula lemikhiqizo ephansi ye-GI yenyama kanye ne-offal:
- inyama yenkukhu;
- i-veal;
- i-turkey;
- inyama yomvundla;
- izigwaca;
- inyama yenkomo;
- isibindi senkukhu;
- isibindi senyama yenkomo;
- ulimi lwenyama yenkomo.
Hhayi izitsha zenyama zesibili ezilungiselelwe kusuka enyameni, kodwa nakumhluzi. Kulokhu, kuyadingeka ukulandela lo mthetho: ngemuva kokubilisa kokuqala kwenyama, umhluzi ukhanywa, kuthelwa amanzi amasha futhi usuvele usuhlanganisile, kanye nenyama, isidlo sokuqala siyalungiswa.
Izinhlanzi nezinhlanzi zasolwandle zicebile ku-phosphorus futhi kugaywe kangcono kunenyama. Kufanele zibiwe futhi zibhakwe kuhhavini - ngakho-ke inani elikhulu kakhulu lamavithamini kanye namaminerali lizogcinwa.
Izinhlanzi nezinhlanzi zasolwandle ezinenkomba efinyelela ku-50 PIERES:
- i-pollock;
- hake;
- i-perch;
- pike
- ikhodi;
- squid;
- Shrimp
- i-octopus;
- imbaza.
Ukusuka ekudleni kwasolwandle ungakha amasaladi amaningi weholide azokhanga ngisho nama-gourmet athambile kakhulu.
Izithelo namajikijolo anenkomba efinyelela ku-50 PIECES
Ukukhethwa kwezithelo ezinenkomba ephansi kunabile, kepha kufanele uqaphele ukusetshenziswa kwazo. Into ukuthi ukusetshenziswa kwezithelo phambi kohlobo lokuqala nesibili sikashukela kukhawulelwe - akukho ngaphezu kwama-gramu ayi-150 ngosuku.
Kuyenqatshelwa ukwenza ama-juices ezithelo, noma nge-GI ephansi. Konke lokhu kungenxa ye-GI yabo ephezulu. I-Az kungenxa yokuthi ngesikhathi sokufaka i-fiber "ilahlekile", edlala indima yokunikeza ngokulinganayo ushukela osuka ezithelo uye egazini. Ukusetshenziswa kwengilazi eyodwa yesiphuzo esinjalo kungavusa ushukela wegazi ngo-4 mmol / l ngemizuzu nje elishumi.
Kulokhu, isithelo asenqatshelwe ukuletha ukufana kwamazambane abunjiwe. Lolu hlobo lokudla lusetshenziswa kahle eluhlaza noma njengamasaladi ezithelo ayoliswe nge-kefir noma i-yoghur engafakiwe. Lungisa isidlo ngokushesha ngaphambi kokudla.
Izithelo ezisezingeni eliphansi kanye namajikijolo:
- i-apula;
- ama-currants amnyama nabomvu;
- I-Apricot
- eliphakathi kwe;
- iplamu;
- ama-sitrobheli asendle;
- Ama-Strawberry
- raspberries;
- Ama-Blueberries
- ugqumugqumu
Le mikhiqizo elwa nesifo sikashukela idliwa kangcono ngesikhathi sokudla kwasekuseni okukodwa noma okubili, ngenxa yokuthathwa kalula koshukela.
Lokhu kungenxa yokusebenza komzimba komuntu, okuwela engxenyeni yokuqala yosuku.
Imifino ye-GI ifinyelela kumayunithi angama-50
Ukubaluleka kwemifino ngeke kweqiwe. Kufanele okungenani babe yingxenye yokudla kwansuku zonke kweziguli ezinesifo sikashukela sanoma yiluphi uhlobo. Izitsha eziningi zilungiswa kusuka kumifino - izitsha eziyinkimbinkimbi eziseceleni, amasaladi, ama-casseroles, ama-schnitzels nokunye okuningi.
Indlela yokwelashwa okushisa ayithinti ukwanda kwenkomba. Futhi ukudla ama-jusi wezithelo akuvunyelwe ngokuphelele, khona-ke utamatisi ngokungafani nalokho, kunconywa ngenani lama-200 ml. Akunakudakwa kuphela, kepha futhi kungezwe kwimifino enziwe ngesitshulu nenyama.
Kunokuhluka okumbalwa kwimifino. Esokuqala izaqathi ezibilisiwe. Inenkomba yamayunithi angama-85, kodwa ngesimo sayo esingavuthiwe, amayunithi angama-35 kuphela. Ngakho-ke ungangeza ngokuphepha kumasaladi. Abantu abaningi bajwayele ukudla amazambane, ikakhulukazi ezifundweni zokuqala. Inkomba yayo ebilisiwe ngamayunithi angama-85. Kodwa-ke, uma kunqunywa ukuthi ungeze i-tuber eyodwa esitsheni, khona-ke kuyadingeka ukuthi kuqala uyihlanze, uthathe ama-cubes bese ucwilisa emanzini abandayo ubusuku bonke. Ngakho-ke iningi lesitashi lizoshiya amazambane, athinta i-GI ephezulu kangako.
Imifino ephansi ye-GI:
- anyanisi;
- ugarlic
- zonke izinhlobo iklabishi - omhlophe, obomvu, ukholifulawa kanye ne-broccoli;
- isitshalo seqanda
- i-zucchini;
- squash;
- Utamatisi
- ikhukhamba
- upelepele omnandi futhi obabayo;
- ubhontshisi kanye nolenti.
Kulolo hlu olunwebekayo, ungalungisa izitsha eziseceleni ezahlukahlukene zabanesifo sikashukela ezingeke zibangele ukwanda koshukela wegazi. Izitsha eziseceleni zemifino ezingagcwele zingasebenza njengesidlo sasekuseni esigcwele. Futhi uma imifino iphekwe ngenyama, khona-ke izosebenza njengesidlo sokuqala esidliwayo esinempilo nesakhayo.
Izici zokunambitha zesitsha zivunyelwe ukulekelela imifino:
- iparsley;
- dill;
- oregano;
- Isipinashi
- ulethisi;
- amaliki;
- i-basil;
- arugula.
Uhlobo 2 sikashukela i-mellitus sicindezela isiguli ukuthi singakhethi kuphela imikhiqizo ene-GI ephansi, kodwa futhi nokushisa ngokufanele ukudla. Kuyenqatshelwa ukuthosa nokudla izitshulu ngenani elikhulu lamafutha zemifino.
Amakhowe, yize engeyona eyemifino, avunyelwe kushukela wanoma yiluphi uhlobo. Cishe wonke ama-GI anophawu lwamayunithi angama-35. Zisetshenziselwa amasaladi, ama-stews, ama-casseroles kanye nokugcwaliswa kwamaphayi kashukela.
Kuyasiza ukupheka isitshulu emifino. Kulokhu, onesifo sikashukela angashintsha izithako ngokuya ngokuthanda kwakhe ukunambitheka. Ngesikhathi sokupheka, isikhathi sokupheka semifino ngayinye kufanele sibhekwe. Isibonelo, igalikhi lingezwe okungenani kakhulu; ngeke kuthathe imizuzu engaphezu kwemibili ukuyipheka. Inamanani amancane omswakama futhi uma uwudlulisa ngasikhathi sinye no-anyanisi, khona-ke ugarliki uzomane uthosiwe.
I-Vitamin yemifino ethosiwe yesifo sikashukela sohlobo 2 ingalungiswa ngemifino emisha nebandayo. Ngokuqandisa okufanele, imifino cishe ayilahli amavithamini awo.
Kwividiyo ekulesi sihloko, kwethulwa izindlela ezimbalwa zokudla eziphansi ze-GI.
