Ekuqaleni, ukudla kwe-hypoglycemic kwakhiwa ukunciphisa imiphumela yama-carbohydrate emazingeni kashukela emzimbeni womuntu. Uhlu lwemikhiqizo enenkomba ephansi ye-hypoglycemic futhi evumela ukuthi ikhabhoni ingeniswe kancane kancane egazini inqunywe. Umuntu uzizwa egcwele isikhathi eside.
Lapho kunqunywa inkomba yemikhiqizo ye-glycemic, i-glucose yathathwa njengesethenjwa. Inkomba yayo ye-glycemic ilinganiswe amayunithi ayi-100. Ezinye izinkomba zemikhiqizo ye-glycemic yemikhiqizo iqhathaniswa naleli nani. Ukusondela kwayo bekuyindlela ejwayelekile, ngokushesha umkhiqizo udonswa ngumzimba, futhi izinga likashukela likhuphuka ngokushesha.
Namuhla, ukudla nokugcina impilo enempilo sekufanele kakhulu. Abanye abantu bakhuluphele, okugcina nje ukuthi kubenze bangajabuli, kodwa futhi kube nemiphumela emibi yezempilo. Ezimweni ezinjalo, isinqumo esifanele ukukhetha ukudla okunenkomba ephansi ye-glycemic.
Izimiso eziyisisekelo zokudla kwe-hypoglycemic
Abondli bezempilo bayelulekwa ukuba banamathele emithethweni emibili eyisisekelo lapho kudliwa ama-hypoglycemia.
Umthetho wokuqala wokudla
Esigabeni sokuqala sokudla, konke ukudla okunenkomba ye-glycemic ephezulu kufanele kungafakwa ngokuphelele ekudleni. Lokhu kufaka phakathi izithelo ezimnandi, uju, amazambane, ama-popcorn neminye imikhiqizo. Ukusetshenziswa kwabo kuholela e-UK ukwanda kwesisindo somzimba.
Kubalulekile! Akufanele ubeke umkhawulo obukhali omama besikhathi esizayo nabomama abancelayo ekudleni kwabo, ngoba le mikhiqizo iqukethe izinto eziwusizo ezidingekayo ekukhuleni kwengane ngokugcwele
Ukudla okunjalo kuyaqondiswa kubantu abanokuzivocavoca okukhulu ngokomzimba noma abasubathi. Ukuze ube nempilo enhle, kunconyelwa ukusebenzisa izakhamzimba ezinamakhompiyutha.
Isisekelo sokudla kufanele kube yimifino, ubhontshisi, ubhontshisi, imifino, amawolintshi, imikhiqizo yobisi ngisho namaswidi athile, njenge-marmalade.
Umthetho wesibili wokudla
Isikhathi esithile ngemuva kokulandela ukudla, imikhiqizo enenkomba ye-glycemic yamayunithi angama-50 ingeniswa ekudleni. Kungaba amakhukhi, i-durum kakolweni i-vermicelli, izithelo ezintsha namajusi wemifino, ushokoledi omnyama, okusanhlamvu.
Imikhiqizo enjalo inconywa ukuthi idliwe ekuseni. Kodwa-ke, akukhuthazwa ukuthi udle isinkwa esimhlophe noma namakhekhe.
Ukuhambisana nemithetho enjalo kukuvumela ukuba ukhiphe ama-4-5 kilogalamu wesisindo kungakapheli izinyanga ezintathu. Lo mphumela awutholakali, noma ngabe ukuyeka ngokuphelele ukusetshenziswa kwamafutha. Kodwa-ke, ngaphambi kokusebenzisa lokhu kudla, udinga ukubonana nodokotela onempilo futhi uma kudingeka, ahlole.
I-Glycemic Index Food Pyramid
Lapho ulandela indlela yokudla ye-hypoglycemic, kubalulekile ukukhipha ukusetshenziswa kwamafutha nokwandisa inani lama-carbohydrate ekudleni. Kungenzeka
- ubhontshisi
- izithelo ushukela ophansi
- okusanhlamvu okungavuthiwe
- imikhiqizo yobisi ephansi.
Kumuntu omdala, ukusetshenziswa kwama-kilojoule ayi-1,500 ngosuku kubhekwa njengokujwayelekile.
Uma isisindo somuntu sidlula i-100 kg, khona-ke okujwayelekile kungakhuphuka kube amakhalori angama-2000. Ngale ndlela yokudla ikhalori, kungenzeka ukuthi ulahlekelwe cishe ikhilogremu ngezinsuku eziyi-7.
Ngakolunye uhlangothi, konke lokhu kukhethwa ngokuhlukile, futhi ukubalwa kwekhalori akuhlale kunembile. Futhi, udinga ukuqonda ukuthi umuntu wenza umsebenzi wokuzivocavoca, isikhathi esingakanani asibona esesimweni sokuhlala, njalonjalo. Uyini umetabolism wakhe.
Imenyu eyisampula yosuku
Konke ukudla kumele kuhlukaniswe ngemithamo emithathu. Ukudla okulula, okufana nama-apula noma yisiphi isithelo ushukela ophansi, kuvunyelwe phakathi nosuku. Kusekuseni kwasekuseni, kunconywa ubisi noma ujusi kanye ne-oatmeal nezipuni ezimbalwa zomisiwe.
Kwisidlo sasemini, inketho enhle kakhulu kungaba isobho lemifino, izingcezu ezi-2 zezinkwa ezilukiwe, izithelo.
Kusihlwa, inyama ebilisiwe, ubhontshisi kanye nemifino. Ungabhimba ne-yogurt noma i-kefir.
Uma ukudla kwe-hypoglycemic kugcinwa isikhathi esithile, ukwehla kancane kancane kwesisindo somzimba kungatholakala. Noma kunjalo, ungalindi ngokushesha imiphumela ephezulu. Ekuqaleni, isisindo sizoncishiswa ngokunciphisa uketshezi emzimbeni kanye namafutha avuthayo.
Izinzuzo zokudla kokudla kwe-hypoglycemic
Izinzuzo eziphambili zalolu hlobo lokudla zifaka:
- izindleko eziphansi zemikhiqizo. Imifino, izindunduma nezinhlamvu zinendleko ephansi uma kuqhathaniswa nokudla kwamaprotheni;
- ukulula. Ukulandela lokhu kudla kulula kakhulu, udinga nje ukususa ngokuphelele amaswidi nefulawa. Ungaguqulela ekudleni ngemifino nemifino, kanye nokufaka inhlanzi. Ukudla okunjalo kulungile kuma-imifino;
- ukuba semthethweni. Kukholelwa ukuthi ukuze wehlise isisindo, udinga ukusebenzisa amakhalori angaphansi kuka-30% kunesidingo. Kodwa-ke, lokhu empeleni akunamphumela. Indlela ephumelela kakhulu yokunciphisa isisindo ukukhetha ukudla okunenkomba ephansi ye-glycemic. Ukudla okunjalo kusuthisa umuntu ngokushesha futhi angabe esathola umuzwa wokulamba;
- imiphumela emibi incane. Ukuze ukudla kudle ngokulingana, izazi zezempilo zincoma futhi ukuthi zithathe ama-multivitamini ukwenza ukuntuleka kwezinto ezithile ezivela ekudleni. Ngokulandela ukudla kwe-hypoglycemic, umuntu akagcini nje ngokulahlekelwa isisindo, kodwa futhi uzizwa engcono.
