Ukudla okunesifo sikashukela kunokulinganiselwa okuthile, ngokwesibonelo, ukudla kukhethwa ngokuya nge-glycemic index (GI). Imenyu yesiguli kufanele iqukethe okusanhlamvu, imikhiqizo yezilwane, imifino nezithelo.
Kungcono ukudla izithelo ekudleni kwasekuseni kokuqala noma kwesibili, ngakho-ke i-glucose etholwe egazini imunca kangcono. Konke lokhu kungenxa yokusebenza komzimba, okwenzeka engxenyeni yokuqala yosuku.
Isithelo esithandwa kakhulu nesingabizi kakhulu siyi-apula, kodwa ingabe siyasiza njengoba kukholwa njalo? Ngezansi sizocabanga ngomqondo wemikhiqizo ye-GI, imihlomulo yama-apula sikashukela nokuthi lingakanani futhi ulifomu elingakanani kungcono ukuwasebenzisa.
Inkomba ye-Glycemic of Apula
I-GI yemikhiqizo iyinkomba yedijithali yethonya lokudla okuthile kuzinga le-glucose egazini, ngemuva kokusetshenziswa kwayo. Yehlisa i-GI, iphephe umkhiqizo. Kukhona ukudla, okungenayo inkomba nhlobo, ngokwesibonelo, isaladi. Kepha lokhu akusho ukuthi kungenzeka kube khona etafuleni likashukela.
Eminye imifino ine-GI ephansi entsha, kepha uma ibilisiwe, le nkomba yenza ukuthi imifino inqatshelwe. Isibonelo salokhu izaqathi, ngefomu yazo eluhlaza, i-GI izoba yi-35 IU, kuthi ngo-85 IU ebilisiwe. Ijusi le-karoti libuye libe ne-GI ephezulu, cishe amayunithi angama-85. Ngakho-ke lo imifino uvunyelwe ushukela kuphela ngendlela yawo eluhlaza.
Ijusi yesifo sikashukela i-mellitus ayivunyelwe, ngoba ngalokhu kwelashwa, izithelo nemifino "kulahlekelwa" i-fiber yazo. Ngenxa yalokhu, ushukela oqukethwe emikhiqizweni ungena kakhulu egazini, okungenza ukuthi kugxume ushukela.
Ngokukhetha okulungile kwemikhiqizo, umuntu kufanele ancike esigabeni esiphansi se-GI futhi ngezikhathi ezithile afake ukudla okunenkomba ephakathi ekudleni. I-GI ihlukaniswe izigaba ezintathu:
- kuze kufike kuma-50 PIECES - aphansi;
- I-50 - 70 PIERES - phakathi;
- kusuka kumayunithi angama-70 nangaphezulu - aphezulu.
Ukudla okuphezulu kwe-GI kwenqatshelwe ngokuphelele noma yiluphi uhlobo lwesifo sikashukela, ngoba kungabangela i-hyperglycemia.
Ukusetshenziswa okufanele kwama-apula sikashukela
Kuyiphutha ukucabanga ukuthi izinhlobo ezimnandi zama-apula zinokuqukethwe okushukela okuphezulu kuqhathaniswa nezinhlobo ze-acid. Izithelo ezintsha zifinyelela i-acid yayo hhayi ngenxa yokuntuleka kweglucose, kodwa, kunalokho, ngenxa yokwanda kokuba khona kwe-organic acid.
Okuqukethwe kwe-glucose ezinhlotsheni ezahlukahlukene zama-apula akufani kakhulu komunye nomunye, iphutha elikhulu lizoba yi-11%. Izithelo zaseningizimu zimnandi kakhulu, kanti izithelo zeseva zimuncu. Ngendlela, i-apula elikhanyayo ngayo, kulapho iqukethe khona ama-flavonoids.
Inani elivunyelwe lokusetshenziswa kwe-apula ngosuku lizoba ama-apula amabili amakhulu, noma amathathu noma amane aphakathi. Ijusi le-Apple kushukela, njenganoma yiliphi elinye, li-contraindication. Konke lokhu kuchazwa kalula - lesi siphuzo siqukethe ama-carbohydrate angagaya kalula.
Noma ungaphuza ujusi we-apula ngaphandle koshukela, esikhathini esifushane uzokhuphula izinga likashukela wegazi ngo-3 - 4 mmol / l. Ngakho-ke ngesifo sikashukela sanoma yiluphi uhlobo, i-apula eliswidi elisanda kufakwa, i-apula-isanqante kanye nejusi yekherothi akuvunyelwe.
Ukuthola okuningi kuma-apula, angadliwa ngokulandelayo:
- Okusha
- kubhakwe kuhhavini, noju, usinamoni namajikijolo;
- ngendlela yesaladi yezithelo ekheniwe ngeyogathi noma i-kefir.
Ungagcina ama-apula, ngemuva kokuletha ukuguquguquka kwamazambane abunjiwe.
Ungadliwa
Zonke izindlela zokupheka ezingezansi zilungele abantu abanoshukela wegazi ophakeme. Kuphela kudingekile ukugcina umkhuba wokusetshenziswa kwezithelo - akukho ngaphezu kwama-200 amagremu ngosuku, kungcono ngokudla kwasekuseni noma kwasemini.
Lapho upheka ama-apula, kungcono ukungawabhuli, ngoba uqukethe inani elikhulu lamavithamini. Ezinye izindlela zokupheka zizodinga uju. Esikhathini sikashukela, kunconyelwa umkhiqizo wokufuywa kwesifuba, i-linden ne-acacia. I-GI yoju olunjalo imvamisa ifinyelela kumayunithi angama-55.
Ama-apula angahanjiswa ngamanzi, bese alethwa esimweni samazambane abunjiwe futhi asongwe abe yizimbiza ezifakwe inzalo. Ngaleresiphi, isiguli esinesifo sikashukela sithola enye indlela enhle ekujoleni izithelo ejwayelekile.
Ngezansi kwalezi zokupheka ezilandelayo:
- ujamu we-apula-orange;
- ama-apula abhakwe ngoju nojikijolo;
- isaladi lezithelo;
- ujamu we-apula.
Ama-apula akhonza njengesisekelo esihle isaladi yezithelo futhi ahlanganiswe nazo zonke izithelo. Ungayolisa isidlo esinjalo nge-kefir noma i-yoghur engafakiwe. Lungisa isaladi ngokushesha ngaphambi kokusebenzisa. Ngakho-ke izogcina inani elikhulu kakhulu lezakhamzimba.
Izithako
- i-apula - 1 pc .;
- uhhafu umpe;
- isigamu se-orange;
- ama-blueberries - amajikijolo ayi-10;
- iyogathi engafakiwe - 150 ml.
Cwecwa izithelo bese uthathe cubes ngamasentimitha amathathu, engeza amajikijolo uthele izithelo kanye berry ingxube ne yoghur. Isitsha esinjalo sizoba isidlo sasekuseni esigcwele soshukela.
Ama-apula angabhakwa zombili kuhhavini nakapheki ohamba kancane kwimodi ehambisanayo. Okokubanjiswa okumbili uzodinga:
- ama-apula asayizi aphakathi nendawo - izingcezu ezi-6;
- uju lwezinyosi - izipuni ezi-3;
- amanzi ahlanziwe - 100 ml;
- usinamoni ukunambitha;
- ama-currants abomvu namnyama - amagremu ayi-100.
Susa umnyombo kusuka kuma-apula ngaphandle kokuwasika ngesigamu. Thela isipuni esingu-0,5 soju ngaphakathi, ufafaze apula ngesinamoni. Beka izithelo ngendlela nezinhlangothi eziphakeme, uthele amanzi. Bhaka kuhhavini ekushiseni okungu-180 C, 15 - imizuzu engama-20. Khonza ama-apula ngokuwahlobisa ngamajikijolo.
Kwi-apula-orange jam, lezi zithako ezilandelayo ziyadingeka:
- ama-apula - 2 kg;
- i-orange - izingcezu ezi-2;
- i-sweetener - ukunambitha;
- amanzi ahlanziwe - 0.5 l.
Cwecwa izithelo zomnyombo, imbewu no-peel, usike esimweni se-puree usebenzisa i-blender. Hlanganisa le ngxube yezithelo namanzi, ulethe kumathumba, bese ubilisa ukushisa okuphansi imizuzu emihlanu. Susa emlilweni, engeza i-sweetener ukunambitha.
Beka ujamu ezimbizeni zangaphambi kokuhlanzeka, ugoqoze ngesivalo sensimbi. Gcina endaweni emnyama futhi epholile, akukho ngaphezulu konyaka.
Ngomqondo ofanayo, ujamu we-apula ulungiswa ngaphandle koshukela, ongasetshenziselwa ukugcwalisa ama-pastry ahlukahlukene aneshukela.
Zonke izindlela zokupheka ezingenhla zifaka izithako zenkomba ye-glycemic low.
Isondlo Sikashukela
Njengoba kuchaziwe phambilini, yonke imikhiqizo yeziguli ezinesifo sikashukela mellitus yanoma yiluphi uhlobo ikhethwa ngokuya nge-GI. Ukudla kwansuku zonke kufanele kufake imifino, izithelo, okusanhlamvu nemikhiqizo yezilwane.
Ama-diabetes asekondleni adinga ama-fractional, amahlandla ama-5 - 6 ngosuku. Ngasikhathi sinye, kwenqatshelwe ukulamba nokudla ngokweqile. Ungakushayi indiva isilinganiso sokuphuza uketshezi - okungenani amalitha amabili ngosuku. Ungaphuza itiye eliluhlaza nelimnyama, ikhofi eluhlaza kanye nama-decoctions ahlukahlukene.
Esikhathini sikashukela, lokhu kudla neziphuzo ezilandelayo akuvunyelwe:
- amajusi wezithelo;
- ukudla okunamafutha;
- imikhiqizo kafulawa, ushukela, ushokoledi;
- ibhotela, ukhilimu omuncu, ukhilimu onokuqukethwe kwamafutha angaphezu kwama-20%;
- kusuka emifino - amazambane, beet kanye izaqathi abilisiwe;
- kusuka ezinhlangeni - i-semolina, ilayisi elimhlophe;
- kusuka izithelo - amakhabe, ubhanana, amakhabe.
Ngakho-ke ukwelashwa kokudla ushukela kuyindlela eyinhloko yokwelapha isifo sikashukela sohlobo 2, kanti eyokuqala isiza isiguli ukulawula amazinga kashukela egazini ngaphansi kwemikhawulo ejwayelekile futhi ivikele nemijovo ye-insulin eyengeziwe.
Kwividiyo ekulesi sihloko, ingqikithi yokudla ama-apula enoshukela wegazi ophezulu iyaqhubeka.
