Ukudla okunesifo sikashukela sohlobo 2 kufanele kufake ukudla okugcwele ama-carbohydrate ayinkimbinkimbi, ahlanganisa okusanhlamvu. Yilezo ezilethwa odokotela kanye nezazi zezempilo kwimenyu yansuku zonke yabo bonke abanesifo sikashukela.
Inzuzo yokudla okunjalo ukuthi kancane kancane idilizwa phansi, ngakho-ke ushukela ungena egazini kancane. Ngakho-ke, ukusetshenziswa kwale mikhiqizo kugwema ukwanda okungazelelwe kushukela.
Enye yezinhlamvu eziwusizo kakhulu zesifo sikashukela ngamabele. Ngemuva kwakho konke, ngaphezu kwama-carbohydrate amade, aqukethe amavithamini, i-fiber, i-trace element namaprotheni.
Inani lokudla komsoco
Kodwa-ke, ngaphambi kokufaka i-millet ku-mellitus yesifo sikashukela, udinga ukuzijwayeza ngenkomba yayo ye-glycemic. I-GI iyinkomba eyidijithali yokusheshisa kokuqhekeka kwephalishi kanye nesivinini sokuguqulwa kwayo kube ushukela.
Kepha kungenzeka yini ukuthi udle iphalishi elinywe ngebhotela? Kuyafaneleka ukucatshangelwa. Kuthiwani uma usebenzisa izitsha ezivela kuleli okusanhlamvu ngamafutha noma ngisho ne-kefir, khona-ke izinga le-GI lizokwenyuka. Imikhiqizo yobisi enokhilimu omuncu engenawo fat ine-GI ye-35, ngakho-ke ingadliwa kuphela ngamabele okuneGI ephansi.
Ngesifo sikashukela, kuvunyelwe ukuthi kudle kuze kufike ku-200 g yanoma yikuphi okusanhlamvu ngosuku. Lokhu cishe yi-4-5 tbsp. nezinkezo.
Ngokuphathelene nemabula, okuqukethwe kwayo kwekhalori kungama-343 Kcal. Ku-100 g ye-porridge kukhona:
- I-66.4 g yama-carbohydrate;
- 11.4 g yamaprotheni;
- 66,4 isitashi;
- 3.1 g wamafutha.
Inkomba ye-glycemic yemikhiqizo yama-millet ingu-71. Noma kunjalo, yize iqiniso lokuthi inkomba liphezulu kakhulu, izitsha ezivela kulomhluzi zithathwa njengokudla. Ngakho-ke, kungumkhiqizo ovunyelwe wanoma yiluphi uhlobo lwesifo sikashukela.
Kodwa kubalulekile ukuqaphela ukuthi usizo lwe-millet lubona ukuhlukahluka kwayo. Ngalezi zizathu, kufanele ukwazi ukukhetha okusanhlamvu futhi uwapheke ngendlela efanele.
Ngakho-ke, okusanhlamvu kungaba nombala ophuzi, ompunga noma omhlophe.
Okuthandwayo kufanele kunikezwe ezinhlotsheni ezibunjiweyo, lapho ungalungisa khona isidlo esimnandi.
Ukwakheka nezakhiwo eziwusizo
I-Wheat okusanhlamvu ingumkhiqizo onconywe ama-endocrinologists kwabanesifo sikashukela. Ngemuva kwakho konke, akunikeleli ekuzuzeni isisindo ebukhali futhi unikeza umzimba zonke izinto eziwusizo.
Cishe ama-70% amabele aqukethe isitashi. I-saccharide eyinkimbinkimbi evimbela ukwanda okungazelelwe koshukela wegazi. Ngasikhathi sinye, into inika amaseli amandla, ngaleyo ndlela iqinisekise ukusebenza kwawo okujwayelekile.
Akubona abantu abaningi abazi, kepha amabele aqukethe amaprotheni afinyelela ku-15% Zifanekiselwa ama-acid asemqoka futhi angajwayelekile, afaka i-valine, tryptophan, threonine nabanye.
Inani elincane (2-4%) ephalishi kukhona amafutha angumthombo wamangqamuzana e-ATP. Ngaphezu kwalokho, lezo zinto zinika amandla omzimba, futhi ngemuva kokuzisebenzisa, umuntu uhlala egcwele isikhathi eside.
IMillet nayo iqukethe imicu ye-pectin kanye nefayibha, okwenza inqubo yokungenisa ama-carbohydrate asuka emathunjini ihambe kancane. Lezi zinto zihlanza umzimba ubuthi, ubuthi, futhi zinomthelela ekunciphiseni isisindo.
Ama-Millet womabili ku-Type 2 sikashukela nohlobo 1 sikashukela kufanele afakwe ekudleni kwansuku zonke, njengoba kuqukethe:
- amaminerali - iodine, potassium, zinc, phosphorus, magnesium nabanye;
- amavithamini - PP, 1 no-2.
Ngokusebenzisa njalo i-millet porridge, ngeke kwenzeke ukuthi ususe ushukela, kepha uma udla njalo isidlo esinjalo, khona-ke umsebenzi wazo zonke izinhlelo nezitho zomzimba kuzojwayelekile. Futhi lokhu kuzothuthukisa kakhulu isimo esivamile sesiguli.
Bonke abaneshukela kufanele banamathele ekudleni okhethekile kukho konke impilo yabo. Kodwa-ke, kunzima ukuthi iziguli eziningi zilahla ukudla okuthile futhi zidle ngokufanele. Ngakho-ke, ukwenza ukudla okufanele kube lula, abantu abane-hyperglycemia engapheli kufanele banake izakhiwo eziningi ezibalulekile ze-millet.
Okokuqala, kuzo zonke izinhlobo zamabele, i-millet porridge ngumkhiqizo we-hypoallergenic. Noma ngabe kunamaprotheni amaningi, isidlo sikakhokho esilungiselelwe kahle kwesinye isikhathi asibangeli ukungezwani noshukela.
Ngaphezu kwalokho, okuqukethwe ngamaprotheni ku-millet kuphezulu kakhulu kunebhali noma irayisi. Futhi inani lamafutha liphakeme kakhulu kunele-oatmeal.
Futhi, i-millet porridge ingumkhiqizo wokudla, ukusetshenziswa okuhlelekile kwalokho ngamanani aphansi akunikele ekuqoqweni kwesisindo somzimba ngokweqile, kepha kunalokho kuholela ekunciphiseni kwawo. Ngakho-ke, abaningi abanesifo sikashukela baphawula ukuthi isisindo sabo sinciphile, futhi isimo sabo sonke siyathuthuka.
Ngaphezu kwalokho, i-millet porridge kushukela kunomphumela we-diaphoretic ne-diuretic.
Ngenxa yalezi zizathu, kufanele isetshenziswe ngokuqapha ukuvimbela ukonakala komzimba.
Imithetho yokukhetha, yokulungiselela nokusebenzisa
Ukwenza amabele ngesifo sikashukela kube wusizo ngangokunokwenzeka, lapho sekuphekiwe ukupheka lokhu okusanhlamvu, imithetho eminingana kufanele ibonwe. Ngakho-ke, kunconywa ukupheka iphalishi emanzini, ngesinye isikhathi ubisi lwamafutha aphansi, luhlanjululwe ngamanzi.
Ushukela akufanele ungezwe esitsheni. Kuvunyelwe inani elincane lebhotela - kuze kufike ku-10 amagremu.
Abanye abanesifo sikashukela bathambisa iphalishi nge-sorbitol. Kodwa-ke, ngaphambi kokuthenga noma iyiphi i-sweetener, kufanele uthintane nodokotela we-endocrinologist.
Ngesifo sikashukela esingancike e-insulin, isipuni esisodwa sikafulawa wamabele singadliwa nsuku zonke. Ukulungiselela kwayo, okusanhlamvu okuhlanjiwe nokwomile kudingeka kube ngumhlabathi ube yimpuphu.
Ngemuva kokudla amabele oqoshiwe, kufanele uphuze amanye amanzi. Isikhathi sokwelashwa okunjalo sivela enyangeni eyi-1.
Ungawakhetha kanjani okusanhlamvu ukuze kube nempilo futhi kusha? Lapho uthenga umkhiqizo, kufanele unake izinto ezintathu ezibalulekile:
- usuku lokuphelelwa yisikhathi;
- umbala
- uhlobo.
Impilo yamashalofu iyindlela ebaluleke kakhulu yokuthola amabele, ngakho-ke, uma sekuqala, kungcono. Ngokugcina isikhathi eside, okusanhlamvu kuba munyu futhi kuthola ukunambitheka okungathandeki.
Umbala wokusanhlamvu ungahluka, kepha izitsha ezenziwe ngomphunga ophuzi zibhekwa njengezijabulisa kakhulu. Uma iphalishi liphenduka laba mhlophe ngemuva kokupheka, bese lithi liphelelwe yisikhathi noma aligcinwanga kahle.
Kubalulekile futhi ukuthi uqinisekise ukuthi akukho ukungcola noma ukungcola emgomeni. Futhi iphunga lawo akufanele libangele ukwaliwa.
Ekhuluma ngohlobo lwenyamazane, yokulungiselela okusanhlamvu okufakwayo, ophaya kanye ne-casseroles, umuntu kufanele akhethe okusanhlamvu okubunjiwe. Kumabele amancane kanye nesobho, kungcono ukusebenzisa umkhiqizo ongaphansi. Futhi uma kungekho okubhekisana nakho nokulungiselela izitsha ezingajwayelekile, ungazama amadrama.
Ubisi kufanele lugcinwe esikhwameni sendwangu noma esitsheni esomile esivalwe uphawu endaweni emnyama.
Uma uhlobo lwesibili lwesifo sikashukela selutholakele, ipalishi lidinga ukuphekwa kabili. Iresiphi kanje:
- okusanhlamvu kugeza amahlandla ama-6-7;
- konke kuthululelwa ngamanzi abandayo futhi kuphekwe kuze kuphekwe ingxenye;
- uketshezi luyathelwa bese kuthelwa amanzi amasha, emva kwalokho iphalishi liphekwe lize liphekwe.
Kuyaqapheleka ukuthi enkomishini eyi-1 yamabele uzodinga cishe ama-400-500 ml wamanzi. Isikhathi sokupheka ngemuva kokubilisa cishe imizuzu engama-20.
Kwabashukela abanesifo sikashukela abafuna ukuguqula indlela abadla ngayo, iresiphi yokulungiselela i-millet porridge ngethanga kufanelekile. Okokuqala, ama-700 g we-fetus ayabhobozwa futhi agayiwe, ngemuva kwalokho adinga ukuchobozwa bese abiliswa imizuzu eyi-15.
Okulandelayo, ithanga, elihlanganiswe nemabala, kuphekwe kuze kuphekwe uhhafu, 250 ml wobisi lwe-skim bese ulipheka eminye imizuzu engama-30. Ngemuva kwalokho amboze i-pan ngesivalo bese ushiya iphalishi ukuze lingene imizuzu engu-15.
Indishi ekahle yokudla yephalishi ebilisiwe yimifino noma izithelo. Ama-groats nawo afakwa kwizifundo zokuqala ngisho naku-casseroles.
Ngokuphathelene nezithelo namajikijolo, kufanele ukhethe izinhlobo ezingafakwanga amakhalori aphansi, ahlanganisa amapharele, ama-apula, i-viburnum. Kwimifino, ukukhetha kufanele kunikezwe ama-isitshalo seqanda notamatisi. I-sea buckthorn ilusizo kakhulu kwisifo sikashukela sohlobo 2.
Ukuhlobisa kungalungiswa ngokuhlukile (ngokwesibonelo, kubhakwe kuhhavini) noma kudluliswe ngopholi. Kodwa ngokusetshenziswa okuhlangene kwale mikhiqizo, kuyadingeka ukuqapha inkomba ye-glycemic.
Kodwa-ke, kukhona yini okungahambisani nokusetshenziswa kwe-millet?
Ukulimaza
Naphezu kweqiniso lokuthi i-millet ingumkhiqizo owusizo kwabanesifo sikashukela, ukubaluleka kwayo okubaluleke kakhulu ukuthi inciphisa inqubo yokumuncwa kwe-iodine. Ngenxa yalokho, ukusebenza kwengqondo kukhubazekile futhi indlala yegilo iyawohloka.
Ngakho-ke, ukwazisa iphalishi le-millet, lokho kudla kufanele kuklanyelwe ukuze isidlo esinjalo singazihlanganisi nokudla okuqukethe iodine.
Futhi, ukusetshenziswa kwe-millet kufanele kuncishiswe uma kukhona ama-pathologies asesiswini. Ikakhulu ezinqubweni zokuvuvukala, ukwanda kwe-acidity yesisu nokuqunjelwa.
Ngaphezu kwalokho, ngokuqapha, kuyadingeka ukuthi udle amabele kulezi zimo ezilandelayo:
- ukukhulelwa
- i-hypothyroidism;
- Izinkinga potency.
Ividiyo ekulesi sihloko inikeza inketho yokudla kwabanesifo sikashukela nge-millet nencazelo enemininingwane yemikhiqizo.
