Isifo sikashukela sikholekile ngoba singaguqula impilo yomuntu ibheke phansi. Isici esiyinhloko salesi sifo ukuthi empilweni ephelele, kubaluleke kakhulu ukuthi isiguli siqaphe ngokucophelela ukuthi sidla ini, sazi ukuthi yikuphi ukudla okungadliwa yisifo sikashukela futhi okunqatshelwe.
Ukudla okunye ukudla kungayilimaza impilo nenempilo yesifo sikashukela.
Izinhlobo ezithile zemifino zingathinta isiguli ngendlela engalindeleki kakhulu.
Kungenxa yalesi sizathu ukuthi kubalulekile ukwazi nokukhumbula imithetho eyisisekelo yokudla lokhu kudla okusekwe ezitshalweni okungokwemvelo.
Yiziphi izinzuzo zemifino?
Odokotela ngokungananazi bathi imifino ilusizo kakhulu kushukela, kunconywa ukuyidla. Ziqukethe imicu eminingi, edingekile ukunxephezelwa kwekhwalithi ephezulu yokushoda kwe-carbohydrate metabolism emzimbeni onesifo sikashukela.
Ngaphezu kwalokho, singasho ngokuphephile ukuthi imifino ilusizo kabili kukashukela ngenxa yekhono laso:
- ukusheshisa carbohydrate metabolism. Kukhona ukwehla kokufakwa kwe-carbohydrate kanye nokuqina kwe-glycemia;
- gcwalisa umzimba wesiguli ngezinto zomkhondo ezibalulekile, ama-macroelements, kanye nama-amino acid. Lezi zinto kumele zibe khona ekudleni. Benza ithoni yomzimba bese benza ubuthi buhlanzeke egazini likashukela;
- qala imetabolism futhi ukusheshise. Lokhu kuvezwa ngokuqeda izinqubo eziguqukayo, izinto ezinobuthi, kanye nemiphumela ye-lipid metabolism.
Imiphi imifino ezokhetha okulungile
Izazi zezempilo zikhombe iqembu lalezo zitshalo ezicebe kakhulu ku-fiber fiber. Ngoshukela i-mellitus yohlobo lokuqala noma lwesibili, kubalulekile ukunaka futhi kukhona ngqo le mikhiqizo.
Umphumela omkhulu wokuthathwa kwe-fiber ungatholakala uma imifino enjalo ifakiwe ekudleni:
- isitshalo seqanda Lezi zithelo ezinsomi zingasusa amanoni aqoqiwe emzimbeni wesifo sikashukela seminyaka, kanye nezinye izinto ezeqile nezilimazayo. Ngaphezu kwalokho, isitshalo seqanda iqukethe ushukela omncane kakhulu, futhi ngaphezu kwalokho, isitshalo seqanda nge-pancreatitis nayo inenzuzo;
- upelepele obomvu. Lo mkhiqizo ungabizwa ngokuthi owokwelapha, ngoba uqukethe amavithamini amaningi (A, B1, B2, B3, B5, B6, B9), angenza izinga le-cholesterol ephansi kakhulu egazini (cholesterol embi). Lezi zakhiwo zomkhiqizo zimane zibaluleke kakhulu kushukela. Futhi upelepele obomvu uletha ushukela wegazi ohlakeni lwesimo esetshenzisiwe;
- i-zucchini (zucchini, squash) ngomunye umkhiqizo olusizo wesifo sikashukela. Inezinto ezidingekayo zokulandela umkhondo (i-magnesium, phosphorus, calcium, iron, i-sodium, i-zinc). Lezi zinto zinomphumela omuhle emzimbeni. Futhi yi-zucchini evumela ukuthi umzimba ube nama-carbohydrate metabolism;
- Ithanga libaluleke kakhulu ohlotsheni lwesibili sikashukela. Ngenxa yalokhu imifino, ukucubungula i-insulin kuyathuthuka futhi ukuncipha kwe-glucose.
Uma udla le mifino nsuku zonke, iyoba isiqinisekiso sempilo enhle futhi izokwenza ukuthi kulawulwe i-glycemia kushukela.
Nakani! Inzuzo ephezulu yemifino evunyelwe ingatholakala kuphela uma imenyu ihlukahlukene futhi ilinganisiwe.
Yini engcono ukwenqaba isifo sikashukela?
Ngaphandle kwezinzuzo ezisobala zokudla kokudla kwezitshalo, kukhona imifino ethile esele kakhulu ekudleni sikashukela.
Kunoma ikuphi, udinga ukwazi ngqo ukuthi yini ongakwazi ukuyidla ngoshukela omningi, ukuze ungazimbi isimo sesifo sikashukela.
Hhayi nje ukuthi bayobe bengelutho, kodwa futhi bangadala umonakalo omkhulu empilweni. Uma ungakwazi ukukhawulela ngokuphelele, kuzodingeka unciphise ukusetshenziswa kwemifino enjalo:
- amazambane. Lesi sitshalo sezimpande siqukethe isitashi esiningi. Ikhulisa kakhulu ushukela wegazi futhi ukuyidla akunconywa;
- izaqathe. Kuzothinta umzimba wesifo sikashukela kanye namazambane. Impande inothile ngesitashi futhi inyusa i-cholesterol yeglue;
- utamatisi. Le mifino inethonya elimazayo emsebenzini obalulekile walawo ma-amino acid asiza umzimba ukuba ubhekane nenkambo yesifo sikashukela. Ngaphezu kwalokho, kuneglucose eningi kumatamatisi, ngakho-ke umbuzo - kungenzeka ukuthi abanesifo sikashukela badle utamatisi, uhlala enikeza impendulo engemihle;
- beet. Inkomba ye-glycemic (GI) yale mifino iphezulu. Etafuleni, umi eduze kwepasta namapancake enziwe ngofulawa weprimiyamu. Noma kusetshenziswa ama-beet amancane, kukhona ukugxuma okubukhali ezingeni le-glycemia.
Ama-beet abilisiwe ayingozi ikakhulukazi! Ukhuphula ushukela wegazi kube uphawu lwawo oluphezulu imizuzu embalwa emva kokusetshenziswa kwalo.
Imifino yesifo ingadliwa iluhlaza noma ibilisiwe, noma kunjalo, ukhetho lokuqala luyathandeka. Ungakhohlwa ngokulungiswa kwamajusi asanda kufakwa, azosizakala kuphela.
Isibonelo, ujusi ovela ezihlahleni ze-celery uzoba yindlela enhle yokuqeda ubuthi, i-cholesterol noshukela omkhulu wegazi. Sebenzisa lesi siphuzo ngokushesha ngemuva kokulungiselela.
Kuyenqatshelwe ngokuphelele ukukhokha ujusi we-celery nosawoti noma ezinye izinongo.
Imifino ingadliwa ngokuzimela, futhi ifakwe kumasaladi ahlukahlukene ahlukahlukene.
Ukwengeza ukunambitheka, ungangeza inani elincane le-anyanisi, likagalikhi noma lamakhambi kulezi zitsha.
Lezi zinkathi azidingi ukunakwa futhi zingasetshenziswa kaningi ngaphandle kwemiphumela emibi, kepha kuphela uma kungekho zinkinga ngesisu namanyikwe.
