Ukuze ulawule inkambo yesifo sikashukela, isiguli ngasinye kudingeka sifunde ukuthi singakukhetha kanjani lokho kudla okubandakanya amandla futhi kungalimazi impilo. Njengoba i-carbohydrate metabolism ikhubazekile ngenxa yokukhiqizwa kwe-insulin engasebenzi kahle noma ukusabela kuyo, ushukela nazo zonke izitsha ezikuso azihlanganisiwe ekudleni.
Njengoba amafutha e-metabolism ehlupheka ngasikhathi sinye ne-carbohydrate, iziguli zesifo sikashukela zinconyelwa ukunciphisa amafutha ezilwane emenyu. Udinga ukukhetha imikhiqizo ibheka izintandokazi zokunambitheka, kodwa kufanele uqale ufunde imininingwane yokuthi, ikakhulukazi ngesifo sikashukela sohlobo 2, ungafaka isidlo esinjalo noma umkhiqizo wokudla ekudleni.
Amayimitha afaka ubisi, ushizi wekhokho, kanye nemikhiqizo yobisi ekudleni okuningi, kepha yikuphi kwemikhiqizo yobisi yesifo sikashukela kuya ngamandla abo okukhulisa amazinga kashukela egazi. Inkomba ye-glycemic yemikhiqizo yobisi iphansi, okusho ukuthi ngesifo sikashukela sohlobo 2, bavunyelwe ezigulini.
Izici zemikhiqizo yobisi
Umuntu ungowokuphela kwezinhlobo eziphuza ubisi lapho sezikhulile. Izinzuzo zemikhiqizo yobisi ukutholakala kwama-amino acid namavithamini, usawoti wamaminerali namafutha acid. Njengomthetho, ubisi lugxile kahle, kepha kukhona isigaba sabantu abangenayo i-enzyme echitha i-lactose. Kubo, ubisi alukhonjisiwe.
Kunemibono emibili ephikisanayo maqondana nezinzuzo nokulimala kobisi nayo yonke imikhiqizo yobisi: ucwaningo oluthile luye lwabonisa umphumela omuhle wokuzisebenzisa kwabo i-osteoporosis, izifo zesisu namathumbu, kanye nemiphumela ephikisana ngqo. Abanye ososayensi baqaphele ukuthi imikhiqizo yobisi inobuthi ne-carcinogenic.
Ngaphandle kwalokhu, ukusetshenziswa kobisi, ushizi, i-cottage shizi neziphuzo ze-lactic acid kuvame kakhulu. Lokhu kungenxa yokunambitheka nokufinyeleleka kwalesi sigaba sabantu. Ezigulini ezinesifo sikashukela, ukuzimisela kwemingcele emibili ebalulekile kubalulekile - amandla okukhulisa ngokuqinile izinga le-glucose egazini (inkomba ye-glycemic) futhi ikhuthaze ukukhishwa kwe-insulin (inkomba ye-insulin).
Imvamisa, lezi zinkomba ezimbili zinamanani asondelene, kepha esimweni semikhiqizo yobisi kutholakale umehluko othokozisayo, ongakachazwa. Inkomba yobisi ye-glycemic (GI) yobisi yaphenduka yaba phansi njengoba ilindelekile ngenxa yenani elincane lama-carbohydrate, futhi inkomba ye-insulin ebisini iseduze nesinkwa esimhlophe, futhi ku-yogurt iphakeme kakhulu.
Ukuze usebenzise imikhiqizo yobisi kushukela kufanele kube ngaphansi kwemithetho elandelayo:
- Khetha imikhiqizo yemvelo kuphela ngaphandle kwezengezo, izithikamezi.
- Okuqukethwe kwamafutha kokudla kufanele kube ngokulinganayo.
- Imikhiqizo enamafutha aphelele ngokuphelele ayinazo izinto ze-lipotropic, izithuthukisi kanye nabathuthukisi be-flavour bangeniswa esikhundleni salokho.
- Ubisi nemikhiqizo yobisi kufanele kube ekudleni ngamanani abalwe ngokunembile.
- Ngokuthambekela kokulahla ushukela ebusuku ngokudla kwakusihlwa, imikhiqizo yobisi nobisi akufanele kudliwe.
- Ezigulini ezinesifo sikashukela sohlobo 1, okokuqala kufanele ugxile kokuqukethwe kwe-carbohydrate, bese kuba kwinkomba ye-insulin yemikhiqizo.
Inkomba yokudla ye-glycemic ibaluleke kakhulu kuhlobo lwesibili lwe-mellitus yesifo sikashukela, ngakho-ke ukudla kuhlanganiswa ekudleni nasezitsheni ezinamanani aphansi we-GI.
Ubisi lwesifo sikashukela: izinzuzo nezinga lokusetshenziswa
Akukho okubangisana lapho kufakwa ubisi ekudleni okunesifo sikashukela. Kepha udinga ukuqonda ukuthi lokhu akusona isiphuzo nje, kepha ukudla. Abakwazi ukuqeda ukoma kwabo. Ungaphuza ubisi lwenkomo nolwembuzi (ngokuya ngokuthandwa ngabantu).
Uma umkhiqizo ungokwemvelo, khona-ke uqukethe ama-amino acid angama-20, izinto ezingama-30 zokulandela umkhondo, kanye namavithamini nama-enzyme. Ubisi luqinisa amasosha omzimba, lubuyisele izinqubo ze-microflora nezinqubo ze-metabolic emzimbeni. Ubisi luthuthukisa inkumbulo nemizwa.
Ezigulini ezinesifo sikashukela, ubisi kudingeka lukhethe amanoni angama-2,5 - 3.2%, ikakhulukazi ubisi lwembuzi. Ubisi olubhakisiwe lunokunambitheka okumnandi, kulula ukugaya, kepha lunamaphesenti amaningi kakhulu amafutha namavithamini ambalwa abhujiswa ukwelashwa okushisa okuhlala isikhathi eside.
I-Whey ilusizo ngokukhethekile kwabanesifo sikashukela. Ukuqanjwa kwayo kufaka ama-amino acid abalulekile, amavithamini. Okubaluleke kakhulu yi-choline ne-biotin, enempahla yokwandisa ukuzwela kwezicubu ukungena kwe-insulin nasekuqiniseni i-glycemia.
Kunconywa njengesiphuzo esinciphisa isisindo somzimba futhi siqinise amasosha omzimba. Okuqukethwe kwekhalori kwe-100 ml ye-Whey kungama-27 kcal, futhi inkomba ye-glycemic ingama-30.
Uma ufakwa kumenyu yeziguli ezinesifo sikashukela, udinga ukugxila kulezi zinto ezilandelayo zobisi:
- Amakhalori 100 g 2.5% ubisi - 52 kcal, ama-carbohydrate 4,7 g.
- Ingilazi eyodwa isiphuzo ilingana 1 XE.
- Inkomba yobisi ye-glycemic ingama-30, inkomba ye-insulin ingama-90.
- Ngosuku, ukudla No. 9 kweziguli ezinesifo sikashukela kuvumela ama-200 ml.
- Udinga ukuphuza ubisi ngokuhlukile kweminye imikhiqizo yokudla, ikakhulukazi izithelo, imifino, inyama, inhlanzi namaqanda angahlangani nakho.
Isobho sobisi singalungiswa ngemikhawulo kuma-carbohydrate alula. Akunconyelwe ukufaka i-semolina, ilayisi, i-pasta, ama-noodle kwimenyu.
I-Sour cream no-ukhilimu ekudleni kweziguli ezinesifo sikashukela
Naphezu kweqiniso lokuthi ukhilimu omuncu ungumkhiqizo wokudla olusizo kwiziguli ezinesifo sikashukela, kuvinjelwe ngokwemibandela. Lokhu kungenxa yokuqukethwe okuphezulu kwamafutha obisi nokuqukethwe okuphelele kwekhalori komkhiqizo. Ukhilimu omuncu wokuqukethwe kwamafutha aphakathi - amaphesenti angama-20 anokuqukethwe kwama-calorie angama-206 kcal nge-100 g, aqukethe ama-carbohydrate ayi-3.2 g.
Iyunithi lesinkwa likakhilimu omuncu ayi-100 lilingana nelilodwa. Inkomba ye-glycemic ku-ukhilimu omuncu ingaphezu kweminye imikhiqizo yobisi - 56. Ngakho-ke, kwabanesifo sikashukela, kunconywa ukuthi kungabi ngaphezu kwezipuni ezi-2 izikhathi ezi-2 kuya kwezi-3 ngesonto. Uma kungenzeka, ukhilimu omuncu kufanele alahlwe, futhi i-yogurt noma i-kefir kufanele ingezwe ezitsheni.
Lapho ukhetha ukhilimu omuncu, kufanele uqiniseke ngokuqukethwe kwawo kwamafutha, ngakho-ke imikhiqizo yasepulazini yeziguli ezinesifo sikashukela ayifanele. Imikhawulo efanayo iyasebenza okhilimu abenziwe ekhaya.
U-20% ukhilimu unokuqukethwe kwekhalori okungama-212 kcal nge-100 g, inkomba ye-glycemic ka-45.
Ushizi wekotishi onesifo sikashukela
Inzuzo eyinhloko yoshizi we-cottage isamba esikhulu se-calcium, edingekayo ekwakhekeni kwezicubu zamathambo, ukugcina ubuningi bepuleti lezipikili, ukuqinisa i-enamel yezinyo nokukhula okujwayelekile kwezinwele. Amaprotheni avela ku-cottage shizi amunca umzimba kalula kunenyama noma imifino.
Futhi ku-cottage shizi ama-enzyme amaningi, amavithamini kanye namafutha acid. Ushizi wasekhishini ngokwesiko ufakwa ekudleni kwezingane, abesifazane abakhulelwe nabadala. Okuqukethwe kwayo okulinganiselwe kilojoule kanye nenkomba ephansi ye-glycemic (kungama-30) kuyakuvumela ukuba kufakwe ekudleni kokudla kwesifo sikashukela.
Kodwa futhi kunempahla engemihle yoshizi we-cottage - ikhono lokukhulisa ukukhiqizwa kwe-insulin. Inkomba ye-insulin (II) yoshizi wasekhishini uyisondeza eduze nemikhiqizo evela kufulawa omhlophe - 89.
Ngokuhlanganiswa noshizi we-cottage shizi kanye nama-carbohydrate - ngokwesibonelo, ushizi we-cheesecake, ophaya nge-cottage shizi, engeza omisiwe, ama-apricots omisiwe ku-cottage shizi, inkomba ye-glycemic yemikhiqizo enjalo inyuka kakhulu.
Imibono eminingana ibhekwa ukuchaza inkomba ye-insulin ephezulu:
- Ukukhishwa kwe-insulin kuvusa ushukela wobisi - i-lactose.
- Ukwanda kwe-insulin egazini kudalwa yimikhiqizo yokuqhekeka kwamaprotheni obisi - i-casein
- Ama-peptide amancane emikhiqizweni yobisi anomphumela ofana ne-hormone futhi andisa amazinga e-insulin ngokungafani namakhalori kanye ne-glycemic index.
Ngakho-ke, singaphetha ukuthi imikhiqizo yobisi yesifo sikashukela, efaka i-cottage shizi, ingadliwa, kepha kucatshangelwa okuqukethwe kwabo kwe-caloric, okuqukethwe kwamafutha nobuningi. Ubisi, ukhokho ushizi kanye nemikhiqizo yobisi ebilisiwe (i-kefir, iyogathi, ubisi olubilisiwe olubhakwe, iyogathi) kufanele kudliwe ngokwahlukane nama-carbohydrate futhi kube ngcono engxenyeni yokuqala yosuku.
Ngokunciphisa isisindo esisebenzayo, imikhiqizo yobisi idinga ukwehliswa ekudleni. Njengoba ukukhuthaza ukukhiqizwa kwe-insulin kuvimbela ukushiswa kwamafutha.
Lokhu akusho ukuthi izinhlobo ezinamafutha aphansi koshizi we-cottage shizi noma imikhiqizo yobisi azivunyelwe ngokuphelele, kepha ukusetshenziswa kwazo akufanele kube ngokweqile uma kwenzeka kune-carbohydrate metabolism eyonakele.
Ngabe i-kefir ilungele isifo sikashukela?
UKefir uyakwazi ukugcina ukwakheka okujwayelekile kwe-microflora emathunjini, anciphise ukuqunjelwa, aqinise izicubu zamathambo nokungatheleleki. Amavithamini namaminerali athinta kahle isimo sesikhumba, ukwakheka kwegazi, i-acuity ebonakalayo.
I-Kefir inconywa odokotela ukuvimbela izifo ze-atherossteosis, umfutho wegazi ophakeme kanye nesibindi. Welulekwa ezigulini ezincishisiwe i-acidity yejusi yesisu, izifo zesibindi, ukuphazamiseka kokukhiqizwa kwe-bile, kanye nokulutha nokukhuluphala.
Ezigulini ezinesifo sikashukela, imenyu kashukela omningi ifaka i-kefir, esiza ekuqiniseni ushukela wegazi. Inkomba yayo ye-glycemic iphansi futhi iyi-15 Ingilazi eyodwa ye-kefir ilingana neyunithi eyodwa yesinkwa.
Umuthi wendabuko wokunciphisa ushukela wegazi uncoma ukugaya ama-buckwheat ku-grinder yekhofi bese uthele izipuni ezi-3 zikafulawa otholakele kusihlwa ngengxenye yengilazi ye-kefir. Ngakusasa ekuseni, yidla ingxube ye-buckwheat ne-kefir ngaphambi kokudla kwasekuseni. Inkambo yokwamukelwa iyizinsuku eziyishumi.
Inketho yesibili yokwehlisa i-glycemia ifaka ukusetshenziswa kwe-cocktery yalokhu okwenziwe ngezinsuku eziyi-15:
- Amafutha we-Kefir 2,5% - ingilazi.
- Impande ye-ginger ethosiwe - isipuni.
- Cinnamon powder - isipuni.
Ingabe abanesifo sikashukela bangalidla ibhotela?
Okuqukethwe kwe-caloric ka-100 g kwebhotela kungama-661 kcal, kuyilapho kuqukethe cishe amaprotheni nama-carbohydrate, kanti namafutha aqukethe ama-g g. Amafutha aqukethe amavithamini A-soluble amavithamini A, E no-D, kanye neqembu B, i-cholesterol. Ukuntuleka kwamafutha ekudleni kubangela ukungalingani kwe-hormonal, umbono olimazayo kanye nesimo sezimpawu zolusu kanye nesikhumba.
Ngaphandle kokuba khona kwamafutha, amavithamini anyibilika kuwo awagxilwe. Kepha ngesifo sikashukela, kuvinjelwa umkhawulo kokuqukethwe kwamafutha ezilwane ekudleni, ngoba ukuntuleka kwe-insulin kwephula hhayi i-carbohydrate kuphela, kepha futhi nokudla okunamafutha. Ngakho-ke, umthamo omkhulu ovunyelwe ngosuku ngosuku ngu-20 g, inqobo nje uma amafutha asele wezilwane engekho.
Ibhotela lingangezwa endishini eseqedile, alisetshenziselwa ukuthosa. Ngesisindo somzimba ngokweqile kanye ne-dyslipidemia, ukusetshenziswa kwebhotela kulimaza kakhulu kunokuhle, ngakho-ke kungafakwa eceleni.
Ukuze uqhathanise, inkomba ye-glycemic yebhotela ingama-51, kuthi umnqumo, ummbila noma uwoyela onamathiselwe kushukela akubanga ukwanda koshukela wegazi, banenkomba ye-glycemic zero.
Ngakho-ke, ekudleni kokudla okunesifo sikashukela, kunconywa ukuthola amanoni ekudleni kwesitshalo nenhlanzi, lapho kumelwa ama-asidi angenawo amafutha.
Inketho embi kunazo zonke ukufaka esikhundleni sebhotela noma i-oyela yemifino nge imajarini. Lokhu kungenxa yenqubo yokukhiqizwa kwayo, lapho amafutha emifino adluliselwa kwisimo esiqinile nge-hydrogenation. Kufakazelwe ukuthi ukusetshenziswa kogarathi kuholela emiphumeleni elandelayo:
- Ingozi yezifo zamathumbu inyuka, ikakhulukazi, ingozi yokuthola umdlavuza webele iphindwe kabili.
- Ukwanda kwe-cholesterol yegazi, futhi, ngenxa yalokho, ukuthuthukiswa kwe-atherosulinosis, umfutho wegazi ophakeme, ukuvela kokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi.
- Ukukhuluphala ngokweqile
- Ukuzivikela komzimba okuphansi.
- Ama-pathologies wokukhula kokuzala ezinganeni lapho usebenzisa imajarini ekudleni ngabesifazane abakhulelwe.
Ngakho-ke, kuyadingeka ukuqapha ngokucophelela ukwakheka kwemikhiqizo yokudla yokukhiqiza yezimboni. Ukuze wenze lokhu, tadisha imininingwane echazwe ngumenzi. Ukufakwa kwamafutha we-trans kwenza umkhiqizo ube yingozi ezigulini ezinesifo sikashukela, noma ngabe kufakwe "imikhiqizo ekhethekile yesifo sikashukela" esikhundleni sikashukela.
Ividiyo ekulesi sihloko ikhuluma ngezinzuzo zemikhiqizo yobisi.
