Umlando uthule nje ukuthi ngubani owaqhamuka nesisho esithi: "Izithelo ezivinjelwe zimnandi." Ngokunokwenzeka, lo bekungumuntu ophethwe yisifo sikashukela. Enye yezinkinga zalesi sifo umuzwa wokoma. I-Fluid isiza umzimba ukuthi ulawule ukuhlangana kweglucose egazini. Ngakho-ke, ukuphuza ngokweqile akunqatshelwe. Ungadinga nje kuphela ukulungisa indlela ophuza ngayo ngokuncoma izincomo zabezempilo.
Ungesabi ukuvinjwa kwakho konke ngaphandle kwamanzi acacile. Vele, kuzodingeka wenqabe inkomishi yakho yetiye enamasipuni ambalwa kashukela, kanye noshukela omnandi. Akunconyelwanga kakhulu utshwala, kepha kulapho indaba iphela khona. Futhi le ndaba iqala ngeziphuzo ezimnandi nezinempilo.
Ukubusa okuyisisekelo
Lapho ukhetha isiphuzo, kufanele ukhumbule njalo okuqukethwe ama-carbohydrate kanye nama-kilojoule kuwo. Umuntu onesifo sikashukela kufanele athole lezi zinto ekudleni okuphelele. Ngakho-ke, kungcono uma uzokwazi ukomisa ukoma kwakho ngeziphuzo ezinokuqukethwe okuphansi noma okune-kilojoule.
Amanzi amaminerali
Amanzi amaminerali ahlukaniswe ama-canteens, angasetshenziswa ngaphandle kwemikhawulo, futhi okwelapha. Lezi zokugcina zinomphumela wokwelapha oshukela, kubandakanya:
- zivuse ama-insulin receptors;
- yenza kusebenze ama-enzymes athutha i-glucose kumaseli;
- thuthukisa ukusebenza kwesibindi;
- cholesterol ephansi.
Esikhathini sikashukela, imikhiqizo efana neBorjomi, i-Essentuki, iPyatigorskaya izibonakalise kahle. Kubalulekile ukukhumbula ukuthi lapho usebenzisa amanzi amaminerali okwelapha, kufanele ulandele imithamo kanye nerejimenti yokuphuza enconyelwa ngudokotela wezempilo.
Amajusi wemvelo
Amajusi wemifino, ngokwesibonelo, utamatisi, asiza kakhulu isifo sikashukela. Ingadakwa ngaphandle kwemikhawulo. I-Beetroot nejusi karoti kuqukethe ushukela, ngakho-ke ukuphuza ingilazi yazo akunconywa. Ngokuqondene namajusi ezithelo, noma ngabe enambitha we-acidic, okuqukethwe kwe-carbohydrate kuwo kudlula i-10 g nge-100 ml. Lokhu impela, ngakho-ke ungaphuza kuphela ama-juices amasha ahlanjululwe ngamanzi ngesilinganiso esingu-1: 3.
Amarekhodi wangempela wokuqukethwe kwezinto zokuphulukisa ujusi we-Blueberry, anciphisa kahle ushukela wegazi. Ijusi yelamula nayo iyanconywa sikashukela, ngoba ithambisa imithambo yegazi, ihlanze ubuthi futhi ibe nomphumela wokulwa nokuvuvukala. Sincoma ukwenza i-lemade ngokususelwa kuyo.
I-lemade eyenziwe ekhaya
Hlanganisa amanzi, ijusi kalamula, kanye ne-sweetener yamahhala yemvelo. Njengomuntu othambisa isifo sikashukela, i-stevia ilungele kakhulu. Uzothola isiphuzo esiphundu futhi esinempilo esinokuqukethwe kwekhalori ye-zero.
Tea lesifo sikashukela
Abathandi betiyi emnyama noma eluhlaza ngeke bashintshe imikhuba yabo ngenxa yokuxilongwa kwesifo sikashukela. Zombili lezi ziphuzo zithatha indawo yazo efanelekile ekudleni, uma nje ungaziphuza ngaphandle koshukela. Ucwaningo luqinisekisa ukuthi izinkomishi ezintathu zetiye eliluhlaza ngosuku zisiza ukwehlisa ushukela wegazi.
Itiye elibomvu liyasiza nasoshukela: lisetshenziselwa ukuvikela ukukhuluphala, umfutho wegazi ophakeme, kanye nokwenza imiphumela yezidakamizwa ibe yimbi. Kodwa-ke, ngenxa yokuqukethwe kwama-carbohydrate agaya ukudla kalula, kungakuhle ukuthi ungaphuzi inkomishi eyodwa ye-hibiscus ngosuku.
Itiye le-herbal elinconyelwe ushukela:
- kusuka kumaqabunga nama-blueberries;
- i-chamomile;
- kusuka kuzimbali ze-lilac.
Itiye le-Blueberry ngokusetshenziswa okujwayelekile kulawula ushukela wegazi. Ucebile ngamaminerali namavithamini, uqinisa amasosha omzimba futhi uthuthuke kahle.
Ikhofi engenangozi
Izazi zezempilo zilungiselele izindaba ezinhle kubathandi bekofi. Ayikho imikhawulo ekhofi elimnyama. Inkomishi yesiphuzo esihlaselayo iqukethe kuphela ama-5 g ama-carbohydrate nama-callas angama-20. Ngokunambitha, kuvunyelwe ukwengeza ubisi oluncane lwe-skim ne-sweetener. Abanye abacwaningi baze bakhulume ngezakhi zekhofi ezalwa ne-antidiabetes. Ngaphezu kwalokho, izinga likashukela alincishiswa yi-caffeine, kodwa ngama-chlorogenic acid. I-Caffeine, kunalokho, inciphisa ukusebenza kwe-insulin, ngakho-ke ikhofi ebilisiwe ingabekwa phambili.
Ubisi luyaphuza
Ubisi neziphuzo zobisi olunokhilimu kufanele kudliwe ngokucophelela: ziqukethe izakhi eziningi zomsoco. Ubisi olusha aluvinjelwe. Ukusetshenziswa okuvumelekile okulinganiselwe kobisi, i-kefir, ubisi olubilisiwe olubisiwe, iyogathi enokuqukethwe kwamafutha okungaphansi kuka-1.5%. Lezi ziphuzo ziwusizo ekudleni okunesifo sikashukela, ngoba ziqukethe i-calcium edingekayo kanye ne-vithamini D. Uma kubalwa ukudla kwansuku zonke, kufanele kukhunjulwe ukuthi engilazini yobisi lwe-skim kukhona ama-callas angaba ngu-80 kanye nama-12 g ama-carbohydrate.
Lapho kukhona ama-concomitant pathologies, ngokwesibonelo ukungabekezelelani kwe-lactose, ubisi lwenkomo kufanele luthathelwe indawo nge-soy.
Kissel yesifo sikashukela
Ukwenza ijeli, isitashi sithathelwa indawo nge-oatmeal noma i-oat, okulula ukuyigaya. Ngokwesisekelo, ungathatha noma yisiphi izithelo noma amajikijolo ngaphandle kwamagilebhisi omisiwe. Uma ungeza izithako ezingeziwe ku-jelly enciphisa ushukela - i-ginger, i-blueberries noma i-artichoke yaseJerusalema, uzothola ukwelashwa okuphulukisayo.
Kvass yesifo sikashukela
I-Kvass iyisiphuzo sokuphulukisa kwabanesifo sikashukela, ngoba iqukethe izinto eziyinkimbinkimbi ezidingekayo umzimba, kubandakanya imvubelo, amavithamini nama-enzyme. Ama-amino acid aqukethe imvubelo amunca kangcono kunamaprotheni ezilwane. Ivuselela ukugaya kanye nomsebenzi we-pancreatic.
I-kvass yokukhiqiza yezimboni ingaphezu koshukela nezinye izithasiselo zokufakelwa, ngakho-ke ayifaneleki kwabanesifo sikashukela. Kvass eyenziwe ekhaya kuphela ewusizo. Kungcono uma ilungiselelwe ngesisekelo sama-beet, ama-blueberries noma ama-oats. Baphuza i-beet-blueberry ne-oat kvass isigamu seglasi ngaphambi kokudla.
Kulabo abathanda i-tastier
Sengiphetha, izindlela ezimbalwa zalabo abafuna ukuzenzela iziphuzo ezimnandi ngokumangazayo. Ngemuva kwakho konke, abanesifo sikashukela bangase bakwazi ukukhokhela izakhi zempilo "emnandi."
1. Ubisi lukhethi.
Hlanganisa u-200 ml wobisi olunamafutha ayi-1.5% nezipuni ezi-3 zikafulawa we-cocoa bese ufaka i-sweetener ukunambitha.
2. Itiye lezithelo.
Amajikijolo ahlanganyelwe, njengama-raspberries, athululela itiye lakho owathandayo futhi awalekele. Nambitha nge-non-caloric sweetener.
3. Berry smoothie.
Hlanganisa isigamu senkomishi ye-blueberry, sitrobheli nebhanana ne-ayisikhilimu ku-blender futhi ujabulele okusha okuhle.
Phuza empilweni yakho!
