Ukudla amaswidi kuthandwa hhayi kuphela ngabantwana, kodwa futhi nangabo cishe bonke abantu abadala. Kodwa-ke, lokho kudla kuyingozi kakhulu futhi kungasithinta kabi isimo nesimo sempilo. Ukudla okumnandi futhi okunama-khalori amaningi kuyingozi kakhulu kulabo abahlushwa isifo sikashukela sohlobo 1 nohlobo 2.
Uma udla ukudla okusindayo futhi ngasikhathi sinye ungasususi ushukela emzimbeni, lokhu kungadala ubunzima besifo.
Kungani kuphakama ushukela wegazi?
Kungaba nezizathu eziningana zokunyuka kweglucose. Ukucacisa isithombe, okusemqoka kufanele kuhlukaniswe.
Ukudla okusheshayo kwe-carbohydrate
Ama-carbohydrate ashesha futhi ahamba kancane. Owokuqala (abizwa nangokuthi alula) ayakwazi ukungena egazini cishe ngokushesha ngemuva kokuwusebenzisa. Lokhu kubangela ukugxuma okubukhali emazingeni kashukela.
Ama-carbohydrate anjalo atholakala kukho konke ukudla lapho kwakusetshenziswa khona ushukela obunjiwe:
- isinkwa sikakolweni esimhlophe;
- ushokoledi kanye ne-confectionery;
- iziphuzo zekhabhoni;
- ukubhaka ibhotela.
Ama-carbohydrate amaningi asheshayo aqukethe i-pasta, ezinye izithelo ezimnandi kakhulu (ubhanana, amagilebhisi, ama-Persimmons).
Ukudla ukudla okunjalo kufanele kugwenywe. Kungcono ukukhetha eyodwa ezodonswa kancane ngangokunokwenzeka, inikeze ukugeleza kwamandla okubushelelezi nokufana ngosuku lonke.
Ukudla okuhle komuntu onesifo sikashukela kuzoba ilayisi elinsundu, imifino nezinhlobo zezithelo ezinoshukela nezinoshukela.
I-glycemia ephezulu
Akukona ngaso sonke isikhathi ukusho nje ukuthi umsebenzi usuthatha ngokushesha noma kancane kancane kangakanani. Ukusiza abantu abagulayo nalabo abafuna nje ukugcina isisindo sabo, kuye kwenziwa itafula elikhethekile lama-glycemic indices. Zonke izinto zayo zichazwa ijubane lokuchayeka kushukela wegazi. Ushukela oshesha kakhulu kungenzeka u-100.
Ukuphendula kwesikalo ushukela ukukhiqizwa kwe-insulin yi-pancreas. Ukhuphula ushukela wegazi, i-insulin engaphezulu.
Kufanele uhlole inkomba ye-glycemic yalokho kudla okudla isiguli ngokudla kwasekuseni. Kuhle ukuqala usuku ngama-carbohydrate "adlala isikhathi eside" azonikeza amandla usuku lonke.
Kuphelele nje ukufaka ekudleni kwakho lokho kudla okunenkomba ye-glycemic engaphansi kwamaphoyinti angama-50. Uma umzimba udinga ukudla okunempilo kakhudlwana, khona-ke ukudla okunjalo kufanele kuxhaswe nge-glycemic ephansi.
Umphumela wengcindezi kushukela
Izimo ezicindezelayo zingadala ushintsho emazingeni kashukela egazini ngisho nangasemuva kokudla okulinganiselayo. Kunobufakazi bokuthi ukuphazamiseka ngokomzwelo akuyona nje imbangela yoshukela ophezulu, kepha futhi kuyisidingo esiyisisekelo sokwakha isifo sikashukela.
Ukucindezelwa njalo kucindezela ukuzwela kwe-insulin ye-hormone.
Izimo ezicindezelayo ezingapheli zingadala ukudedelwa kwamanani e-cortisol ngokweqile. Le hormone ibalulekile ezinqubweni zomzimba futhi ibhekene nokusetshenziswa kwamandla. Yi-cortisol eyenza umuntu adle ukudla okusindayo kwe-carbohydrate futhi ivuselele ukukhula kwesifiso.
Njengoba le nqubo iqhubeka, ukuthobeka kwe-adrenal gland deptetion kuyabonakala, futhi ushukela wegazi ukhula njalo. Umuntu osesimweni esicindezelayo uqala ukudla ngokungalawuleki. Uma isimo singelapheki, khona-ke ukudla ngokweqile njalo kuyimbangela ye-hyperinsulinemia kanye nokumelana komzimba ne-insulin.
Izimpawu zika Ushukela Ophezulu
Izimpawu zokugcotshwa ngokweqile kwe-glucose egazini zizoba:
- isifiso esijwayelekile sokuchama (ukuphuma komchamo isikhathi ngasinye);
- ukuphefumula kwenhliziyo kanye nokuhlanza;
- ikhanda eliphikelelayo;
- ukunciphisa isisindo esisheshayo (noma ukusetha okusheshayo);
- Izinkinga ngokucaca kombono;
- ukukhathala nobuthakathaka;
- ukoma okungapheli nokoma emgodini womlomo.
Ungawehlisa kanjani ushukela ngokudla?
Njengoba sekushiwo, kufanele uhambisane nendlela efanele futhi udle ngokulingana. Kubalulekile ukudla okungenani izikhathi ezingama-5-6 ngosuku, futhi ngokweqhezu, nezikhathi eziphakathi kokudla kufanele zifane.
Odokotela basho ngokuzethemba ukuthi emvelweni akukho ukudla okunganciphisa ushukela wegazi. Kodwa-ke, imikhiqizo eminingi yokudla inomphumela omuhle emzimbeni ngenxa yenkomba ye-glycemic ephansi.
Ukudla okunjalo ngeke kuvuse ukugxuma kushukela. Sikhuluma ngemifino, izithelo nokunye okusanhlamvu, okune-fiber yezitshalo eziningi ekwakhiweni kwazo. Ukhukhamba, ama-nokunye okufana nokolweni namagilebhisi yizithelo zabaholi ezisiza ukususa ushukela.
Imikhiqizo
Uma udla ukhukhamba omusha, khona-ke isifiso sokudla siyokwehla, futhi imetabolism isheshe. Le imifino ingafakwa kumasaladi amaningi. Umthetho oyinhloko ukusebenzisa ukhukhamba womhlaba wezinkathi ezithile, hhayi owokuhlaza abamba ukushisa.
Izazi zezempilo zincoma ukuhlela izinsuku zokuzila ikhukhamba, kepha onesifo sikashukela, kufanele uqale uthintane nodokotela. Uma lo muthi omningi udliwa ngosuku olulodwa kanye nezidakamizwa ezinciphisa ushukela, khona-ke ushukela ungehla uye emazingeni angamukeleki.
Buckwheat
Ama-buckwheat kernels abalulekile kakhulu kushukela ophezulu. Ngezinhloso zokwelapha, iphalishi ingafakwa ekudleni komuntu onesifo sikashukela kaningi ngangokunokwenzeka. Iziguli mhlawumbe ziyazazi izindlela zokupheka zokwenza i-buckwheat nge-kefir.
Ukwakheka kwamabele kunento ekhethekile, i-chiro-inositol, enomphumela onenzuzo ekwakhekeni kwegazi. Ngaphezu kwalokho, i-Buckwheat kushukela ikakhulukazi, ilusizo kakhulu kunamanye amabele ngenxa yobuncane besitashi kulo.
Amagilebhisi
Lesi sithelo siwusizo kakhulu kuyo yonke i-assortment yezithelo zamawolintshi. Ingadliwa njengasesimweni sama-juices, amasha kakhulu. Uma udla njalo izithelo zomvini, lapho-ke ukugayeka kuzothuthuka, ama-carbohydrate azodonswa isikhathi eside. Ngenxa yalokhu, ushukela wegazi kushukela ukhuphuka kancane ngokweqile futhi uphatha ngokuphelele ukucutshungulwa umzimba.
I-fiber fiber kufanele okungenani ibe ngamaphesenti angama-25 ekudleni.
Ukudla okugcwele amaprotheni kuzosebenza ngokufanayo:
- amaqanda enkukhu noma izigwaca;
- inyama ebomvu;
- ubhontshisi oluhlaza;
- inhlanzi yolwandle yolusu;
- inyama yenkukhu emhlophe;
- izindunduma (ikakhulukazi peas);
- ushizi wekotishi onamafutha amancane neminye imikhiqizo yobisi.
Ibhekana ngokuphelele nenkinga ye-anyanisi negalikhi. Akukho okusebenza kancane okuzoba itiye eluhlaza, ujusi wamatamatisi newayini elibomvu elomile, kepha ngamanani afanele.
Ukulwa ushukela ngezindlela zabantu
Uma udokotela ohambile evunyelwe, ungayithuthukisa inhlala-kahle yakho futhi ulungise ukugcwala kweglucose egazini ngosizo lomunye umuthi.
Kusetshenziswa ini
Le iresiphi evela okhalweni lwe-rose ifaka ukunqunywa okhalweni lwe-rose okomile. Izipuni ezi-3 zalefulawa zithululelwa ku-500 ml wamanzi abilayo bese zigcinwa kubhavu wamanzi imizuzu eyi-15. Umhluzi olungele uthululwa kwi-thermos bese ugcizelela amanye amahora angama-24. Thatha lo muthi kufanele ube imizuzu engama-30 ngaphambi kokudla izikhathi ezimbili ngosuku.
Uma kunenkinga ngezitho zokugaya emlandweni, khona-ke umkhiqizo kufanele usetshenziswe ngokuqapha, noma kunjalo, i-rosehip kwisifo sikashukela nje ingumkhiqizo ophelele.
Impande yeHorseradish
Impande ye-horseradish eyosiwe izosiza nokukhipha ushukela ngempumelelo. Kumele ihlanganiswe nobisi olubilisiwe ngesilinganiso 1 kuya ku-10. Esikashukela, isidakamizwa esinjalo sithathwa isipuni kathathu ngosuku ngaphambi kokudla.
Iqabunga le-Bay
Ungasusa ushukela omningi ngeqabunga le-bay elijwayelekile. Udinga ukuthatha izingcezu eziyi-10 bese uthele ingilazi yamanzi abilayo. Lokhu kufakwa kugcinwa ku-thermos kosuku, bese kudliwa enkomishini yesithathu kathathu ngosuku imizuzu engama-30 ngaphambi kokudla okuhlosiwe.
Inkambo yokwelashwa izoba yizinsuku eziyi-6. Iqabunga lisusa ushukela isikhathi eside, kanti ukwelashwa kwesifo sikashukela ngeqabaka le-bay kuhlale kusebenza.
I-anyanisi ebhakwe
Mhlawumbe indlela elula futhi ephumelelayo yokususa ushukela ukusetshenziswa kwama-anyanisi abhakwe. Uma udla u-anyanisi njalo ekuseni, khona-ke ngemuva kwezinsuku eziyi-10 isiguli sizobona ukukhululeka okukhulu, futhi ukufundwa kweglucose kuzongena ngaphakathi kobubanzi obujwayelekile.
Lilac
I-lilac ejwayelekile engadini izibonakalise ngokuphelele. Amaqabunga alesi sihlahla angaqalwa njengetiye futhi adliwe ngaphandle komkhawulo nangaphandle kokudla okungadliwayo. Le ndlela izosiza i-glucose yokulawula isifo sikashukela futhi ibambe isikhathi eside.
Ukususwa kweshukela kubuye kwenziwe lula ukufakwa kwama-lilac buds. Kufanele zilungiswe esiteji sokuvuvukala. 2 wezipuni zezinto ezingavuthiwe zithululelwa ku-500 ml wamanzi abilayo futhi wagcizelelwa amahora ayi-6. Ngemuva kwalesi sikhathi, umhluzi uyahlungwa futhi udliwe usuku lonke (kumthamo we-3-4).
Ulamula neqanda
Kuyadingeka ukunambitha ujusi we-1 kalamula, shayela amaqanda ama-3 izigwaca kuwo bese unyakaze. Uhlobo olunjalo lwejogo lidakwa esiswini esingenalutho izinsuku ezi-3 zilandelana. Ngemuva kwezinsuku eziyi-10, ukwelashwa kuyaphindwa. Ushukela wehla kahle ngaphandle kokulimaza isiguli.
Ama-Blueberries
Lesi sitshalo singasetshenziswa kukho konke (amajikijolo kanye namaqabunga). Ngaphezu kwalokho, izinto zokusetshenziswa zingathathelwa emisha noma zomisiwe, ama-blueberries anesifo sikashukela zihlale zilusizo!
Ingilazi yamanzi abilayo athululelwa kupuni lwe-blueberries futhi ilethwe ngamathumba okugeza ngamanzi. Faka amahora 2, bese uwahlunga. Thatha umuthi kathathu ngosuku ngesipuni.
Inkambo yokwelashwa izinyanga eziyisithupha ngaphandle kwekhefu. Uma ngokumelene nesizinda sokwelashwa okunjalo ukudla okukhethekile kubhekwa ngokufanele, khona-ke kungenzeka ngokuphelele ukukhohlwa ngoshukela ophezulu isikhathi eside.
Acorns
Ngokudabukisayo, kepha lezi zithelo zasekwindla zenza umsebenzi omuhle kakhulu wokuqeda ushukela omningi emzimbeni kushukela. Ama-acorns achotshozwa ngokucophelela futhi adliwe yisipuni kathathu ngosuku ngaphambi kokudla.
Noma yiziphi izindlela ezihlongozwayo isiguli esinesifo sikashukela esisebenzisa, ngokubhekisisa impilo yakhe kanye nokwenza izincomo ezilula, ungathola umphumela omuhle yize ngaphandle kokusebenzisa izidakamizwa, ezivame ukuthinta isibindi.
Isincomo esiwusizo seshukela eliphakeme ukuzivivinya nsuku zonke kwezemidlalo noma imfundo yomzimba. Kungakhathalekile ukuthi ifomu nobudala obunjani bomzimba, ukwelashwa okuvivinya umzimba kuzoba yisisulu sokusheshisa imetabolism.
Ukudla okunempilo, ukugwema ukucindezelwa nokuhlolwa okujwayelekile kwezokwelapha kuyisihluthulelo sempilo ephelele.
