Impilo enesifo sikashukela sohlobo lokuqala nolwesibili idinga ukuthi isiguli sigcine imithetho eminingana evimbela ukugxuma kushukela wegazi. Kuyadingeka ukuthi uhlanganyele ekwelashweni ngokomzimba nsuku zonke, okuvimba ukuzuza kwesisindo, okufakwa yisifo sikashukela ngenxa yokuphazamiseka komzimba, kuzosiza futhi nomzimba ukuthola ushukela.
Ukhiye wezempilo nokulawula kwazo zonke izinkomba wukudla okufanele, okufanele kubalwe ngokuya ngenkomba ye-glycemic yemikhiqizo nemithetho yokwelashwa kwawo okushisa.
Akukona konke ukudla okudliwayo kungadliwa sikashukela, ngisho nemifino nezithelo, okunye kwako kuvunyelwe, kepha ngamanani amancane. Ushukela omningi, udinga ukungafaki ukudla ngama-carbohydrate angagaya kalula, okungukuthi, lawo anenkomba ye-glycemic ephezulu. Bazovusa igxuma elibukhali ushukela wegazi bese ngenxa yalokho babangela i-hyperglycemia, okubandakanya ukwanda komthamo womjovo we-insulin.
Kungakho kubalulekile ukutadisha ukuthi yikuphi ukudla okungadliwa ngokwanda ushukela wegazi, uhlu lwayo okuzoxoxwa ngalo ngezansi, yikuphi ukwelashwa okushisayo okudingekayo nokuthi yikuphi okushiwo into efana ne-GI.
Inkomba ye-Glycemic - kuyini
Inkomba yegama elithi glycemic isho izinga lokuqhekeka kwe-carbohydrate egazini kanye nomphumela wabo oqondile emazingeni kashukela. Lapho ukudla okunenkomba ephezulu ye-glycemic index (GI) kungena emzimbeni, kuqala ukukhuphula ngokushesha inkomba yakhe kashukela, ngaleyo ndlela kuthinte kabi isimo sezempilo sikashukela, esingathuthukiswa kuphela ngomjovo owengeziwe we-insulin emfushane.
Ukuze ulondoloze izinga likashukela elijwayelekile, udinga ukukhetha ukudla nge-GI ephansi, ngezikhathi ezithile nge-GI esezingeni eliphakathi nendawo, futhi kungafanele ukuthi udle ukudla okunenkomba ephezulu ye-glycemic. Kepha yiziphi izinkomba ezibhekwa njengejwayelekile? Okulandelayo uhlu lokuhlukaniswa kwe-GI:
- Kusuka kumayunithi angama-0 kuye kwangama-50 - inkomba ephansi;
- Ukusuka kuma-50 kuya kwangama-70 amayunithi - isilinganiso;
- Kusuka ku-70 kuya phezulu, i-UNIT iphakeme.
Ngokungeziwe kuhlu, okubandakanya uhlu lwemikhiqizo evunyelwe, kufanele ucabangele imithetho yokuphathwa kwabo kokushisa. Ngempela, lapho kuthosiwa noma kufakwa amandla ngokufakwa kwenqwaba yamafutha zemifino, i-GI yemikhiqizo evunyelwe ikhuphuka kakhulu.
Ungacubungula ukudla ngalezi zindlela ezilandelayo:
- Ubilise;
- Ku-microwave;
- Ku-multicooker, imodi "yokuqothula";
- Kwabashadikazi;
- Stew ngenani elincane lamafutha zemifino;
- Ukubhaka kuka-Grill.
Ungacabangi ukuthi ukudla kwesifo sikashukela kukhetheke ngesizotha, ngoba uhlu oluvunyelwe luhlanganisa izithelo, imifino kanye nemikhiqizo yezilwane okufanele ibe khona ekudleni kwansuku zonke.
Kusukela ekudleni okwamukelekayo ungapheka izitsha ezahlukahlukene - amasaladi, izitsha eziyinkimbinkimbi eziseceleni, ama-casseroles, i-curd soufflé ngisho nama-dessert.
Imikhiqizo yezilwane
Ukudla kwemvelaphi yezilwane kungumthombo obalulekile wamandla wosuku lonke. Lokhu kufaka phakathi inyama, i-offal, amaqanda, ubisi nemikhiqizo yobisi olunoshukela.
Uma udla inyama kusuka ohlwini oluvunyelwe, kufanele ususe isikhumba namafutha ngaso sonke isikhathi, akukho lutho oluwusizo, yi-cholesterol kuphela elimazayo emzimbeni.
Amaqanda abilisiwe avunyelwe kushukela nganoma yiluphi uhlobo, i-GI ye-yolk ingu-50 IU, futhi amaprotheni angama-48 IU, isibonelelo sansuku zonke esivumelekile seqanda elilodwa. Ngendlela, iqukethe inani elikhulu le-cholesterol. Amaqanda angasetshenziselwa ukupheka ama-casseroles kanye ne-soufflé curd.
Ukusuka kwenyama kufanelekile ukumisa ukukhetha ku:
- Inkukhu - i-GI yi-0 PIERES;
- Unogwaja - i-GI yi-0 PIECES;
- Isibindi senkukhu - i-GI ilingana nama-35 PIERES;
- I-Turkey - i-GI ngu-0;
- Inyama Yenkomo - i-GI ngu-0.
Le mikhiqizo enoshukela ophakeme ngeke idale ukuthi ikhuphuke, kodwa kunalokho ithuthukise umzimba ngezinto ezidingekayo zokulandela umkhondo namavithamini, ukuze, ngokwesibonelo, ama-cutlets enkukhu ohlobo 2 lwesifo sikashukela aphekwe.
Imikhiqizo yobisi nobisi olunoshukela iqukethe i-calcium eningi futhi ilungele isidlo sakusihlwa esilula. Nalu uhlu lwabo:
- Ubisi - amayunithi angama-30;
- Iyogathi engaphendulwanga - amayunithi angama-35;
- Kefir - amayunithi ayi-15;
- Ushizi wekhishi ongenawo amafutha - amayunithi angama-30;
- Ubisi lwesikhumba - amayunithi angama-25.
Ukusuka ku-cottage shizi, ungapheka zonke izinhlobo zama-dessert akhanyayo bese udla ukudla kwabo kwasekuseni, ukungezelelwa ngezithelo. Nasi esinye sazo - uzodinga amagremu angama-200 we-cottage shizi onamafutha aphansi, iqanda elilodwa, amagremu angama-50 wengxube yezithelo ezomile (ama-apricots omisiwe namakhiwane), isinamoni esicelweni sommese, noswidi uma lufiswa.
Ushizi we-Cottage uhlanganiswa namaqanda nezithelo ezomisiwe, ezifakwa ngaphambili emanzini abilayo imizuzu engama-20. Shaya isisindo nge-blender kuze kutholakale ukungaguquguquki okuhle. Ngemuva kokudlulisela kwisikhunta se-silicone bese ufaka i-microwave imizuzu engu-15. Ngemuva kwalesi sikhathi, dlulisa okwezithelo ezihlanganisiwe epanini bese ufafaza ngesinamoni.
Okulandelayo uhlu lokuthi yikuphi ukudla okungenakudliwa ekudleni kwansuku zonke:
- Isisindo se-Curd - ama-70 PIECES;
- Beef Strogan - IZITHUTHUKO ezingama-56;
- Ukhilimu omuncu - amayunithi angama-56;
- Ibhotela - 55 IZITHOMBE.
Kuvinjelwe noma iyiphi inhlanzi enamafutha nenyama - ingulube, iwundlu, amanoni.
Izihlobo
Nganoma yiluphi uhlobo lwesifo sikashukela, iziguli zivame ukuzibuza ukuthi hlobo luni lwezinhlamvu ezidliwayo ukuze zingangezi ushukela wegazi? Kulokhu, ukukhetha kukhulu impela, umgomo oyinhloko ukuthi ungagcini izitsha eziseceleni ngebhotela futhi ungaphuzi imikhiqizo yobisi, ngoba lokhu kukhulisa ubungozi obukhona bokuthi gxuma ku-glucose index index.
Iphorridge kufanele ifakwe ekudleni kwansuku zonke, ngokusekelwe ekubalweni - eyodwa ekhonza kuzoba yizipuni ezi-4 zokusanhlamvu okuluhlaza. ngenxa yokuqukethwe okuphezulu kwefayibha, okusanhlamvu kufaka isandla ekujuleni kwendlela yethumbu lesisu.
Izinhlamvu ezivunyelwe ezine-index ephansi ye-glycemic:
- I-Corn porridge - ama-40 PIECES;
- I-Buckwheat - IZITHUTHA ezingama-50;
- I-Perlovka - amayunithi angama-22;
- Irayisi (brown) elayisi - IZITHOMBE ezingama-45.
I-Barley ne-buckwheat kunokuqukethwe okuphezulu kwamavithamini nezinto ezibalulekile zokulandela umkhondo, ngakho-ke lezi zinhlamvu ezimbili kufanele zibe namandla ekudleni kweziguli ezinesifo sikashukela.
Imikhiqizo Evinjelwe Okuphezulu:
- Ilayisi - IZITHUTHA ezingama-70;
- I-Semolina porridge - IZITHUTHUKO ezingama-70:
- I-Oatmeal - IZITHUTHUKO ezingama-66.
Kuyaphawuleka ukuthi i-oatmeal, emhlabathini ube ufulawa (i-oatmeal), ibe nenkomba ephansi ye-glycemic.
Imifino
Ukusetshenziswa kwemifino kuvunyelwe ngamanani angenamkhawulo, yiqiniso, lawo asohlwini. Kepha kukhona ezinye izingibe. Isibonelo esicacile salokhu makaroti. Ingadliwa iluhlaza (GI = 35 PIERES), kepha ebilisiwe inenkomba ephakeme kunesilinganiso (GI = 70 PIECES). Ukunciphisa inkomba yayo ebilisiwe, kubalulekile ukubilisa izaqathe ngezicucu ezinkulu, i-puree ngaphansi kokuvinjelwa ngokuphelele.
Amazambane abilisiwe ane-GI yama-65 PIECES, namazambane acubuziwe we-90 PIECES, ngenxa yokusetshenziswa kwawo ekudleni, izinga loshukela wegazi lizokhula ngokushesha. Kepha uma ungakakwazi ukubekezelela ukungabikho kwamazambane ekudleni, kunconyelwa ukuwuthambisa emanzini abandayo ukunciphisa i-GI ubusuku bonke - lokhu kuzoshiya isitashi ngokweqile.
Ngezansi uhlu lwemikhiqizo evunyelwe ngokususelwa enkombeni yabo:
- I-Broccoli - IZITHUTHA eziyi-10;
- I-anyanisi - amayunithi ayi-10;
- Ikhukhamba - 10ED;
- I-green pepper engu-10 IZITHOMBE;
- Upelepele obomvu - IZITHUTHA eziyi-15;
- Iklabishi emhlophe eluhlaza - amayunithi ayi-15;
- Iminqumo eluhlaza - amayunithi ayi-15;
- Ikholifulawa - 15;
- Garlic - amayunithi angama-20;
- Utamatisi - amayunithi ayi-15.
Ukusuka kwimifino hhayi kuphela amasaladi alungiselelwe, kodwa nezinye izitsha ngendlela yesitshulu nefomu elibilisiwe Lokhu kungaba isidlo eseceleni esihle senyama nenhlanzi. Zizwe ukhululekile ukuhlanganisa imifino ehlukahlukene - kulokhu, akukho mingcele kubantu abanesifo sikashukela.
Ijusi lingenziwa emikhiqizweni yemifino, mhlawumbe utamatisi - iqukethe amavithamini namaminerali amaningi abalulekile, kepha amasawoti ezinhlamvu awenqatshelwe ngokuphelele.
Uma kwenzeka ngaphandle kokuphuza, ungaphuza u-70 ml wejusi, ngaphambili ohlanjululwe ngamanzi, engxenyeni eyodwa kuya kwemithathu.
Izithelo
Izithelo zidlala indima ebalulekile ekudleni komuntu onesifo sikashukela, ngoba ziqukethe inani elikhulu lamavithamini kanye nefayibha, esiza ekuqedeni ubuthi emzimbeni, futhi isheshise inqubo ye-carbohydrate nezinqubo zamafutha.
Ukuphakelwa kwezithelo nsuku zonke kungafinyelela kokuthathu kokudla okuphelele. Kepha uma uthanda ukudla ukudla okumnandi nokunambitheka, kungenzeka ukwandisa izinga lokudla kwabo.
Futhi, amavithamini amaningi atholakala ku-ikhasi le-citrus. Isiphuzo esinempilo kunalokho senziwa ngamakhasi we-tangerine. Kukhonza okukodwa, udinga amathisipuni amabili we-peel oqoshiwe, ogcwele 200 ml wamanzi abilayo futhi afakwa okungenani imizuzu emihlanu. Itiye elinjalo le-tangerine lizonyusa ukumelana komzimba nezifo futhi lithambise uhlelo lwezinzwa.
Kwezithelo, okulandelayo kuvunyelwe:
- IBlackcurrant - IZITHUTHA eziyi-15;
- Ulamula - amayunithi angama-20;
- I-Grapefruit - IZITHUTHA ezingama-22;
- UCherry - IZITHOMBE 22;
- Ihalananda - amayunithi angama-35;
- I-Plum - 25 IZITHUNYWA;
- Pear - amayunithi angama-35;
- Amabhilikosi owomile - amayunithi angama-30;
- Ama-apula - amayunithi angama-30;
- Amabhilikosi owomile - amayunithi angama-30;
- I-Cherry plum - amayunithi angama-25;
- I-Orange - I-30 PIECES;
- Peach - amayunithi angama-35;
- Ama-raspberries - amayunithi angama-30.
Kungcono ukudla izithelo zesidlo sasekuseni, ngoba zisaqukethe ushukela futhi umzimba udinga imisebenzi yokuzivocavoca ukuze uthole ukuminyelwa okufanele. Inketho enhle yokudla kwasekuseni isaladi yezithelo ehlanganiswe ngeyogathi noma i-kefir.
Ungasebenzisa ama-decoctions wezithelo ezomisiwe - lokhu kuzosiza ukukhulisa amasosha omzimba futhi kubuye kube nokujwayelekile ukusebenza kwephepha lesisu. Ukulungiselela ingxenye yansuku zonke yesinqumo, uzodinga ingxube yamagremu angama-50 wezithelo ezomile (ama-apricots omisiwe, omisiwe, ama-prunes) - konke lokhu kuthululelwa ngo-300 ml wamanzi abilayo futhi kungenwe imizuzu engu-10.
Enye yezinketho zesaladi yezithelo:
- Izinhlamvu zamapomegranate - izingcezu eziyi-15;
- I-apula elilodwa eliluhlaza;
- Isigamu se-orange;
- Amapulangwe amathathu aqinile;
- I-200 ml yeyogathi noma i-kefir engafakiwe.
Sika izithelo zibe ngama-cubes amakhulu, engeza ihalananda no-200 ml weyogathi engafakiwe. Ukudla kwasekuseni okunjalo kungcono ukuthi ungapheki ngokushesha ngaphambi kokusebenzisa, ukuze ulondoloze inani eligcwele lemikhiqizo.
Amajusi, noma ngabe enziwe ngezithelo ezinenkomba ye-glycemic ephansi, anethonya ushukela wegazi. Konke lokhu kuchazwa kalula - akukho fayibha kumajusi.
Uhlelo lwamandla
Inqubo yokudla ukudla kufanele futhi yenzeke ngokuya ngohlelo olukhethekile. Ngakho-ke, ukudla kufanele kube okucutshungulwayo, ngezigaba ezincane, izikhathi ezingama-5-6 ngosuku, ngezikhawu ezilinganayo, kungcono ngasikhathi sinye. Lokhu kuyadingeka ukuze ama-pancreas alungele umthwalo futhi azame ngokwakhe ukukhiqiza i-insulin ye-hormone ngezinga elikhulu (kubhekisa ohlotsheni lwesibili sikashukela).
Isiguli sikashukela sidinga ukusebenzisa uketshezi okungenani amalitha amabili ngosuku, kepha ungakwazi ukubala inani elifunekayo ngokuya ngamakhalori adliwe ngosuku, ngakho-ke ikhalori eyodwa ilingana no-millilitha owodwa we-kefir.
Noma yimuphi umkhiqizo ongabekelwe i-endocrinologist uvunyelwe ukudliwa kuphela ngemuva kokubonisana nodokotela.
Ngokuxilongwa okunjengokuthi isifo sikashukela, isiguli simane nje sibe umuntu onokwethenjelwa noyalulekayo ukuze alawule ushukela wegazi futhi angaqomi ukugxuma kwakhe okungafanele.
Kwividiyo ekulesi sihloko, udokotela uzoqhubeka nesihloko somphumela wokudla kokushukela egazini.
