Ubhatata ungabikwa ngokuphephile ngenombolo yemikhiqizo ethandwa kakhulu hhayi eRussia kuphela, kodwa nakwamanye amazwe amaningi. Isobho, amazambane abunjiwe, amazambane othosiwe, amazambane ejazi, izingcezu zamazambane abhakwe nge-oveni, ama-fries amaFrance, ekugcineni - lolu akulona uhlu oluphelele lwezitsha ezidumile ezivela kulesi sitshalo sezimpande. Kodwa idumela lamazambane phakathi kwabantu abanesifo sikashukela liyimpikiswano enkulu. Sibuze udokotela we-endocrinologist ukuthi asitshele ukuthi kungenzeka yini ukuthi udle amazambane kashukela.
Udokotela endocrinologist, isifo sikashukela, isazi sezempilo, isazi sezempilo u-Olga Mikhailovna Pavlova
Ngithweswe iziqu eNovosibirsk State Medical University (NSMU) ngeziqu kwiGeneral Medicine ngezindondo
Uthole iziqu zokuhlonishwa kusuka ekubeni ngumhlali kwi-endocrinology e-NSMU
Uthole iziqu zemfundo ephakeme kwi-Special Dietology e-NSMU.
Ubuye waphumelela ekuqeqesheni kabusha kwezemidlalo e-Sports Dietology e-Academy of Fitness and Exercise eMoscow.
Kudlule ukuqeqeshwa okuqinisekisiwe kwi-psychocorrection of ngokweqile.
Mayelana nokusetshenziswa kwamazambane kushukela, kunamaphuzu amaningi ahlukile: abanye odokotela bayakwenqabela ngokwezifiso ukuthi kudliwe, abanye bayakuvumela ngamanani angenamkhawulo.
Ake siwucacisele lo mbuzo.
Yiziphi izinzuzo zamazambane
Lesi sitshalo sezimpande siqukethe amavithamini namaminerali amaningi: amavithamini B, C, H, PP, i-folic acid, i-potassium, i-calcium, i-magnesium, i-zinc, i-selenium, ithusi, i-manganese, i-iron, i-chlorine, isibabule, iodine, i-chromium, i-fluorine, i-silicon phosphorus nesodium kanye nokunye.
Amavithamini eqembu B, C, folic acid nesifo sikashukela ziyasebenziseka odongeni lwe-vascular kanye ne-nerve system - okuhlosiwe kashukela omningi.
Landelela izinto - i-zinc selenium qinisa ama-pancreas - umzimba okhiqiza i-insulin.
Ubhatata uqukethe inani elincane le-fiber, ngenxa yalokho, ayicasuli izindonga zephephisi lesisu (GIT), ngakho-ke amazambane abunjiwe namazambane abilisiwe alusizo ezigulini ezinezifo zesisu. Enye yezinkinga ezinkulu zesifo sikashukela yi-gastroparesis yesifo sikashukela (ukuphazamiseka kwemoto motor - motor - gastric function). Kulesi simo, ungadla ukudla okuthambile okuthosiwe, okubandakanya amazambane abiliswe kahle namazambane abunjiwe.
Amazambane amasha - irekhodi lokugcina okuqukethwe potasium ne-magnesiumeziwusizo kakhulu kubantu abahlushwa yizifo zohlelo lokuthinta kwenhliziyo. Lama-microelements atholakala esikhunjeni futhi eduze kwesikhumba samazambane, ngenxa yalokhu ezinsukwini zakudala abantu abanezifo zenhliziyo nezemithambo bagcoba izikhumba zamazambane bazithatha ngendlela yemithi.
Ku-isifo sikashukela i-mellitus, esinye sezifo ezijwayelekile ezijwayelekile isifo se-hypertension kanye nesifo senhliziyo. Uma unalezi zifo, khona-ke lapho ukhetha amazambane, kungcono ukunikela ngokuthanda imifino emisha, ephekiwe noma ebhakwe ekhasini, ngoba yizo ezigcina kangcono zonke izinto eziwusizo.
Ngeke sikhulume ngezimfanelo zokunambitha zamazambane kanye nomuzwa wokuthambisa, wonke umuntu angatshela. Manje ake siqhubekele ku-Cons.
Yini inkinga ngamazambane
Ubhatata uqukethe binani elikhulu lezindlalaokunikeza ukugxuma okubukhali kushukela wegazi ngemuva kokudla. Izinga lokukhuphuka ushukela wegazi ngemuva kokudla ukudla libonisa inkomba yabo ye-glycemic index (GI). Kumazambane athosiwe kanye no-fries waseFrance, i-GI ingama-95 (ngokuqondene nama-buns amhlophe), yamazambane abunjiwe GI - 90 (njengesinkwa esimhlophe nerayisi elimhlophe elimnandi). At kubhakwe ngomfaniswano futhi amazambane abilisiwe ngaphandle kwe-peel GI angama-70, futhi ijantshi lamazambane abilisiwe - 65 (kufana ne-pasta kusuka kukolweni we-durum nanjengesinkwa esivela kufulawa we-wholemeal) Izindlela ezimbili zokugcina zokupheka amazambane esizikhethayo.
Abantu abaningi, ukuze banciphise okuqukethwe kwesitashi kumazambane, thambisa. Kuletha imiphumela embalwa. - noma ngabe sifaka amazambane asikiwe / ahlanganisiwe izinsuku ezimbili, iningi lezinkanyezi ligcina kulo.
Kungenxa yokuqukethwe kwesitashi okuphezulu kanye nenkomba ephezulu ye-glycemic ukuthi izitsha eziningi zamazambane zilimaza isifo sikashukela kanye nokukhuluphele (lokhu kuyisixhumi: ishukela gxuma - ukulimala kwemithambo - ukukhululwa kwe-insulin - ukuthuthukiswa kokumelana ne-insulin nokuthuthuka / ukuqhubeka kwesifo sikashukela).
Bangakanani futhi banhloboni yamazambane abantu abanesifo sikashukela
- Uma umuntu onesifo sikashukela kanye / noma ukukhuluphala kakhulu ethanda amazambane, khona-ke sivumela ukuba sitshelwe ngamazambane kanye ngesonto.
- Kungcono ukukhetha amazambane amasha: uma amazambane elala esitolo semifino isikhathi esingaphezu kwezinyanga eziyisithupha, inani lamavithamini, ikakhulukazi uvithamini C, ancishiswa amahlandla ama-3 noma ngaphezulu.
- Indlela yokupheka ekahle ukubilisa noma ukubhaka kuhhavini ku-ikhasi (ukugcina izinto ezilandelwayo).
- Udinga ukudla amazambane kanye ne-protein (inyama, inkukhu, inhlanzi, amakhowe) kanye nefayibha (ukhukhamba, utamatisi, i-zucchini, imifino) - kuzosiza ukwehlisa ijubane likashukela ngemuva kokudla amazambane.
Yidla okumnandi futhi ube nempilo!
U-Olga Pavlova
IMIPHUMELA
Ijazi Elibilisiwe Amazambane
Ukuze amazambane anganamatheki lapho ekhethiwe (ngokwesibonelo, kwisaladi noma endishini eseceleni), nezilimo eziyizigaxa kufanele zifakwe emanzini abilayo
Amanzi kufanele amboze amazambane ngensipho encane
Ukuze isikhumba singavuthi:
- engeza izipuni ezimbalwa zikalamula emanzini ngaphambi kokufaka amazambane emanzini
- engeza usawoti othile
- yenza ukushisa okuphakathi masisha ngemuva kokubilisa
- ungagayi amazambane
Ubhatata oPhakathi ubilisiwe cishe isigamu sehora. Ungahlola ukulungela ukubhoboza isikhumba nge-amazinyo noma ngemfoloko - kufanele zingene kalula, kepha ungathwali ngamasheke - ikhasi lingavele liqhume, namavithamini "avuzayo"
Ijazi libhake amazambane
Njengoba uzodla amazambane ngethanga (kunamavithamini amaningi kulo!), Qiniseka ukuwasha kahle ngaphambi kokupheka, bese uwomile ngethawula lephepha.
Gcoba amazambane ngayinye ngamafutha omnqumo noma owolanga, bese ufafaza usawoti onamafutha kanye nezinongo zakho eziyizintandokazi - lapho-ke uzothola uqweqwe olunamakha oluhlwabusayo ngaphandle, inyama izoba namanzi futhi inyakaze.
Thatha ishidi lokubhaka bese ulimboza nge-foil, nayo edinga ukugcotshwa ngamafutha yemifino.
Beka amazambane eshidini lokubhaka, ushiye izikhala phakathi kwemifino.
Bhaka ekushiseni kwama-degrees angama-180-200 cishe imizuzu engama-30 (uma unamazambane kancane ngaphansi kwekamela, futhi uma kuningi - kuzothatha isikhathi esithe xaxa).
Bheka ukuthi uzilungele yini ngezinyo noma ngemfoloko - kufanele zingene kalula.
Isifiso sokudla!
