Abanye abantu bakholelwa ngephutha ukuthi izithelo ziyahlanganiswa ngenxa yobumnandi bazo kwabanesifo sikashukela. Le nkolelo ayilungile. Ngaphezu ushukela, aqukethe i-fiber ewusizo, kanye namavithamini kanye namaminerali abalulekile ezigulini. Udinga nje ukukhetha kahle izithelo bese uqapha ngokucophelela inani lokuzungeza, khona-ke ngeke ukujabulele nje kuphela, kodwa futhi usekele nomzimba wakho.
Isikhombisi esikhulu kufanele kube yinkomba ye-glycemic index (GI) yesithelo, yikuthi okuthinta isilinganiso sokudla ushukela egazini ngemuva kokudla, ukugxuma okubukhali kushukela akufanele kuvunyelwe. I-GI - 55-70 ibhekwa njengeyamukelekayo, ephakeme icutshwa kushukela wanoma yiluphi uhlobo. Khetha izinhlobo ezimuncu nezinoshukela nezomuncu. Zonke izincomo ezingezansi zisebenza kuphela kuzithelo ezintsha futhi zithengiwe kuphela ngenkathi. Ngezinye izikhathi zonyaka, zingatshalwa zisebenzisa amakhemikhali angezukuzuzisa noma ngubani, futhi iqandiswe noma kusetshenzwe ngenye indlela ngeke kugcine izakhi zomzimba ezidingekayo.
Mango
I-GI - 55
Izithelo ezinhle! Inezinto ze-fiber nezinto ezizuzisayo ezidingeka ngabashukela. Kepha kunoshukela omningi kuyo, futhi ezinye izinhlobo zihlukile kakhulu. Ngokwesilinganiso, imango elilodwa liqukethe cishe amagremu angama-45 kashukela. Hhayi ukukhetha okuhle kulabo abalandela isibalo futhi, ikakhulukazi, izinga likashukela egazini. Ngakho-ke izazi zesifo sikashukela ziyalwa ukuba zingadli izindwani ezimbalwa ngosuku.
Amagilebhisi
I-GI - 44
Ku-150 g (cishe ingilazi eyodwa) yamagilebhisi, cishe angama-23 g kashukela. Lokhu kuningi ngesithelo, okulula ukusidla izandla. Iziguli ezinesifo sikashukela zivunyelwe kuphela amajikijolo ambalwa ngosuku futhi, ngokwezifundo zakamuva, zibomvu kuphela! Uxolo, kunjalo? Abondli bezempilo bayabasiza, abaziyo iqhinga lokuthi bangasijabulela kanjani lesi sipho semvelo ngomonakalo omncane empilweni: sika amajikijolo ngesigamu bese kuthi ngemuva kokukhipha imbewu, iqhwa. Uzothola ukwelashwa okuqabula okungcono kakhulu, ozokudla kancane kancane nangonembeza, futhi kuzoba lula kuwe ukulawula inani lokudla okudliwayo.
Ama-Cherry
I-GI - 25
I-Cherry iyi-berry emnandi futhi emuncu, kepha kunoshukela omningi kuyo. Ingilazi eyodwa ye-cherry ibalelwa ku-18 g ushukela. Uma kunamajikijolo avela engxenyeni enkulu, kulula ngabo ukulahlekelwa ukubalwa, ngakho-ke kungcono ukubeka eceleni ipuleti futhi ujabulele inani eliphephile. Kwabashukela, lokhu kucishe kube yingxenye yengilazi ngosuku.
Amapheya
I-GI - 33
Egabheni elilodwa eliyisilinganiso, cishe 17 g ushukela. Ngasikhathi sinye, izithelo zinempahla enhle yokunciphisa inani loshukela egazini futhi inezinye izakhiwo eziningi ezinhle. Labo ababheka ama-kilojoule futhi, ngokusobala, abanesifo sikashukela bayalulekwa ukuba bangadli izithelo ezingaphezu kwesisodwa ngosuku. Ungakwazi ukwelula injabulo uma usika i-pearl bese uyifaka ekudleni okukodwa ku-yogurt enamafutha aphansi, futhi kwesinye - kusaladi.
I-Watermelon
I-GI - 70
Isilayi esiphakathi (wedig) salokhu kudla kwasehlobo ehlobo - futhi lokhu kungaphansi kwe-300 g, kanye ne-peel - kuqukethe ushukela ongu-17 g. Kunamanzi amaningi ku-ikhabe, kanye namaminerali, abizwa nangokuthi ama-electrolyte, adingeka kakhulu ukwenza ukulahleka komswakama lapho kushisa. Abantu abanesifo sikashukela sohlobo 2 bayelulekwa ukuba bangadluli kuma-300 g we-watermelon pulp ngosuku.
Amakhiwane
I-GI - 35
Isithelo esisodwa esitsha somkhiwane siqukethe cishe ushukela ongu-8 g. Ngenxa yokuqukethwe okuphezulu kwe-enzyme ficin, okunciphisa ukumelana kwegazi, amakhiwane anqatshelwe ngokuphelele kwabanesifo sikashukela ngesifo esilinganiselwe noma esinzima. Konke okunye kungenziwa emakhiwaneni isidlo esiwusizo kakhulu - usike izithelo ngesigamu bese usakazeka ngoshizi wembuzi oluthambile, uthola isidlo esicebile ngamavithamini namaprotheni. Kuhle ukufaka amakhiwane kusoso ukuncika inyama njengenkukhu engenasikhumba.
Ubhanana
I-GI - 60
Kwibhanana elilodwa eliyisilinganiso, cishe 14 g ushukela. Odokotela bavumela iziguli ezinesifo sikashukela ukuthi zingadli okudlula uhhafu wengane ngesikhathi, ngenkathi akumele zibe zincane noma zibe ngaphezulu. Into enhle kakhulu ukwenza ubhanana obunjiwe kusuka kubhanana noma, uwunqume ube izingcezu ezincane, engeza kuphalishi wasekuseni noma yoghurt.
I-Avocado
I-GI - 10
I-avocado yonke (yebo, iyisithelo!) Iqukethe kuphela uhhafu wegremu. Yengeza kwisaladi, usakaze i-avocado ecubuziwe ku-toast ephelele yokusanhlamvu bese wenza i-guacamole. Kepha khumbula: yize lesi sithelo siphansi kushukela, kunamakhalori amaningi, ngakho-ke ukusidla nsuku zonke akusifanele.
IGuava
I-GI - 78
Isithelo esisodwa salesi sivakashi phesheya siqukethe i-5 g kashukela kanye no-3 g we-fiber - lokhu kuyimfashini ethe xaxa kunokunikwa irayisi elinsundu noma isipuni sesinkwa esiphelele sokusanhlamvu. Uma ungeza i-guava ku-smoothie ngqo ne-peel, izinzuzo zizoba zikhudlwana. Inkomba yakhe ye-glycemic iphakeme kakhulu, kepha esimweni se-guava lokhu akubalulekile, ngoba umthwalo wakhe we-glycemic (ipharamitha ekhombisa inani lama-carbohydrate engxenyeni yomkhiqizo futhi obonisa ukuthi ushukela wegazi uzokwenyuka malini ngemuva kokuthatha lo mkhiqizo) uphansi kakhulu, ngakho-ke lokhu isithelo asithathwa njengengafanele kuphela, kepha futhi nesengezo sokudla esisebenzayo kwabanesifo sikashukela.
Ama-raspberries
I-GI - 30
Ingilazi yama-raspberries ibhekela ushukela ongu-5 g kuphela, kepha u-8 g we-fiber. I-fiber iyasiza kakhulu ekugayweni futhi kukusiza uzizwe ugcwele ngaphandle kokuhlukumezeka kilojoule. Ama-raspberry anconyelwa ikakhulukazi kubantu abathola isifo se-prediabetes. Ukukhishwa okukodwa kwalesi berry yasendle akukho ngaphezu kwe-100 g, futhi ungadla cishe ngama-200 g ngosuku. Muhle ikakhulukazi nge-cottage shizi noma iphalishi.
I-cantaloupe cantaloupe
I-GI - 65
Ngokumangazayo, ukunambitheka okungaka okumangazayo nentokozo kunganikeza kuphela amagremu amahlanu kashukela kanye namakhalori angama-23 ngesilayi esisodwa! Maye, inkomba ye-glycemic ephezulu ibanga ukugxuma okubukhali kushukela wegazi, ngakho-ke abanesifo sikashukela bavunyelwe kuphela ama-200 g ale Delicacy ngosuku, ahlukaniswe izingxenye. Ukunambitheka okungajwayelekile kungatholakala ngokungeza ikhabe ku-cottage shizi onamafutha aphansi futhi uwuthambisa ngesipele sikasawoti.
Papaya
I-GI - 58
Uma ungazange uzame lesi sithelo, kunengqondo ukwenza lokhu: engxenyeni yesithelo esincane, kuphela ama-6 g kashukela. Izindaba ezimnandi ukuthi ngisho nesithelo esincane sikhulu ngokwanele, ngakho isigamu sanele ukuhlukanisa izimbambo ezintathu zokudla, sizame futhi ujabule. Ngaphezu kwalokho, muva nje, abantu abaningi ngokwengeziwe bakhuluma ngomphumela wokwelapha we-papaya kushukela, ngenxa yekhono lawo lokwandisa i-insulin egazini. Sika izingcezu ezimbalwa, gcobhoza ukhilimu omncane kubo bese ufaka usawoti noma wenze u-ayisikhilimu ovela ku-yogurt enamafutha aphansi ngezingcezu ze-papaya.
Ama-Strawberry
I-GI - 32
Ingilazi yama-sitrobheli iqukethe kuphela ushukela ongu-7 g, kepha inqwaba yefayibha nezinto ezilwa nokuvuvukala. Abanesifo sikashukela belulekwa ukuba badle ama-sitrobheli kuphela ngesimo esisha, ngakho-ke kugcina yonke impahla enenzuzo. Faka lajikijolo ku-yoghurt noma ushizi wekotishi, kanye nesaladi yemifino - njengokuthinta okukhanyayo nokungajwayelekile okuzoshintsha ukunambitheka okujwayelekile futhi kukukhumbuze ihlobo.
