Akunandaba ukuthi kungahle kubonakale kuyinto eyinqaba kanjani ekuqaleni, kepha noma ngubani angakwazi ukuthatha imodeli nokudla kokudla kwesifo sikashukela uma efuna ukuhola impilo enempilo futhi agcine umzimba nomphefumlo uphapheme isikhathi eside.
Ukudla okunesifo sikashukela sohlobo loku-1 nemenyu kususelwa ekudleni okulinganiselayo, kucatshangelwa izici zomuntu ngamunye weziguli, ukuhlola izimo zabo ngokomzimba nomsebenzi, kanti nezinkinga ezikhona nezifo ezihambisana nazo ziyabalwa.
Yini ukubaluleka kwama-carbohydrate
Kusukela ngesikhathi isiguli sitholakala sinesifo sikashukela, impilo yaso ingaphansi kwemikhawulo ethinta ukondleka kohlobo lwesifo sikashukela sokuqala.
Kepha uma ngohlobo lwe-2 isifo sikashukela esidingekayo kubalulekile ukunciphisa isikhathi sokudla esidliwayo, ngoba lesi sifo kwesinye isikhathi sihambisana nesisindo somzimba ngokweqile noma ukukhuluphala ngokweqile, khona-ke umsoco wohlobo 1 sikashukela kufanele ubalwe ngokucophelela futhi inani nekhwalithi yama-carbohydrate adliwayo kufanele icatshangelwe.
Kulokhu, khawula ngokuqinile noma ungafaki ngokuphelele ekudleni kweziguli noma yimiphi imikhiqizo, asikho isidingo. Ama-carbohydrate, adakwe ngokudla, angabaphakeli bezinto eziphambili zamandla - ushukela.
Ukusuka egazini, ushukela udonswa emangqamuzaneni, lapho uqhekeka futhi ukhiphe amandla adingekayo ukuze zonke izinqubo ezibalulekile emzimbeni zenzeke. Ngalesi sizathu, ama-carbohydrate ekudleni kweziguli kufanele abe nama-55% enani lamandla eliphelele lokudla ngosuku.
Akuwona wonke ama-carbohydrate afanayo. Ngaphambi kokuthi bangene egazini, baqala ukuhamba ngesisu esincane. Ngokuya ngesilinganiso sokutholwa, ama-carbohydrate ahlukaniswe ngokushesha futhi kancane kancane amunca.
IGlucose
Izakhi ezifakwa kancane kancane (ama-carbohydrate ayinkimbinkimbi) ziholela ekukhuleni kancane kancane kwamazinga kashukela egazini ngemuva kwemizuzu engaba ngu-40-60. Lawa ma-carbohydrate yi-fiber, pectin nesitashi.
I-80% yenani eliphelele lama-carbohydrate angena emzimbeni ngokudla ayisitashi. Okuningi kwakho kuqukethe izitshalo - rye, ummbila, ukolweni. Ubhatata uqukethe isitashi esingu-20% I-fiber kanye ne-pectin kutholakala ezitsheni nasemifino.
Kunconywa ukusebenzisa okungenani i-18 g yefayibha ngosuku, engalinganiswa nama-apula ayisikhombisa aphakathi nendawo, ukusebenzela oku-1 kwamapuni aluhlaza (abilisiwe) noma ama-200 g wesinkwa esiphelele sokusanhlamvu, lokhu kungasetshenziswa njengengxenye yemenyu yeziguli ezinesifo sikashukela.
Ama-carbohydrate asheshe afakwe ngokugaya (alula) afakwa egazini kungakapheli imizuzu engama-5-25, ngakho-ke asetshenziselwa i-hypoglycemia ukukhulisa ngokushesha ushukela egazini. Lawo mashukela afaka:
- galactose;
- ushukela (otholakala kuinyosi yezinyosi, amajikijolo nezithelo);
- i-sucrose (ngama-beet, amajikijolo, izithelo, uju lwezinyosi);
- i-fructose;
- i-lactose (i-carbohydrate yemvelaphi yezilwane);
- imaltose (ku-malt, ubhiya, i-molasses, uju).
Lawa ma-carbohydrate anomunambithi omnandi futhi amunwa ngokushesha okukhulu.
Izinga lokukhuphuka kokuhlushwa kwe-glucose yegazi ngemuva kokuthatha noma iyiphi i-carbohydrate ibizwa ngokuthi "inkomba ye-hypoglycemic" futhi ukudla kweziguli ezinesifo sikashukela kubheka leli phuzu lapho kwenziwa imenyu.
Iyunithi lesinkwa
Ukukhetha ukwelashwa okuphelele kokunciphisa ushukela, udinga ukucubungula ngokucophelela ukukhetha kwemikhiqizo ethile yeziguli, ukubala kahle inani lazo nenkomba ye-glycemic (kungaba yaphansi, ephakathi noma ephezulu), bese wenza imenyu enembile, lokhu kuzoba ukudla okufanele.
Ukubala inani lama-carbohydrate empilweni yansuku zonke, kusetshenziswa umqondo onjengokuthi "isinkwa unit" - lokhu kuyindlela ekhethekile yokulinganisa ehlola ukudla kwe-carbohydrate futhi ikuvumela ukuthi uqambe ngokufanele ukudla ukuze uqiniseke ukusebenza okujwayelekile kweziguli ezinesifo sikashukela sohlobo 1. Iyunithi elilodwa lesinkwa lilingana no-10 g wama-carbohydrate ahlanzekile.
Ukubala amayunithi wesinkwa (i-XE) ngesikhathi sokudla ngakunye, udinga ukwazi ukuthi yimiphi imikhiqizo ehlukaniswa njenge-carbohydrate, nokuthi mangaki ahambelana neyunithi elilodwa kwimenyu.
Yonke imikhiqizo, kufaka phakathi ama-carbohydrate, ihlukaniswe ngamaqembu amahlanu:
Iqembu lesitashi - Lokhu kufaka phakathi:
- amazambane
- pasta
- izindunduma
- isinkwa
- ama-pastries angenazimpawu,
- izitsha eziningi eziseceleni.
Onesifo sikashukela, okuwusizo kakhulu ezigulini kwimenyu yisinkwa esinezinhlamvu ezinhlobonhlobo noma zommbila. Inama-carbohydrate amancane futhi inenkomba ephansi ye-glycemic. Ucezu olulodwa lwesinkwa olungu-1 cm luhambelana ne-1 XE.
Ake siphawule amanye amaphuzu athakazelisayo:
- Amazambane asetshenziswa kangcono ngendlela ebilisiwe, futhi amazambane abunjiwe awanconyiwe, ngoba ngokushesha akhulisa okuqukethwe ushukela.
- Phakathi kwe-pasta, imikhiqizo kakolweni we-durum inenkomba ephansi kakhulu ye-glycemic.
- Kuma-okusanhlamvu, kungcono ukhethe i-buckwheat, hercule noma ibhali (banenkomba ephakathi nendawo).
- Izithelo namajusi - ahlukaniswe aba nomusa kakhulu futhi awathandeki kangako.
Isigaba sokuqala sifaka ama-plums angenazimpawu, ubhanana, ama-apula, ihalananda, amajikijolo, i-feijoa, ithini lamapheya. Ziqukethe i-fiber (i-carbohydrate eyinkimbinkimbi), emunzwa kabi kakhulu emathunjini omuntu. Le mikhiqizo inenkomba ye-glycemic ephakathi, okungukuthi, ayikhulisi ngokushesha amazinga kashukela.
Eqenjini lesibili kukhona: amawolintshi, ama-tangerine, amakhabe, amagilebhisi, uphayinaphu, amapetshisi, imango, amakhabe. Ziphansi ku-fiber futhi zibangela i-glycemia ngokushesha.
Noma yimaphi ama-juices, ngaphandle kukatamatisi, anenkomba ye-glycemic ephezulu kakhulu futhi asetshenziswa kuphela uma kunesidingo sokwandisa ushukela ngokushesha ngokuhlasela kwe-hyperglycemia, ukudla okujwayelekile akusho ukuthi ukusetshenziswa kwawo.
- Imikhiqizo yobisi yobisi - noma yimuphi umkhiqizo wobisi ongafakiwe ku-200 ml uqukethe i-1 XE, futhi imnandi - ku-100 ml 1 XE.
- Amaswidi noshukela kuvunyelwe ukusetshenziswa kuphela ukuqeda ukusabela kwe-hyperglycemic.
- Imifino engagugi - iqukethe imicu eminingi, ingadliwa ngaphandle kwemikhawulo kanye nokusetshenziswa okwengeziwe kwezidakamizwa ukunciphisa ushukela. Leli qembu lifaka: upelepele, ukhukhamba, iklabishi, utamatisi, isitshalo seqanda, i-zucchini, ugalikhi, u-anyanisi, amakhambi ahlukahlukene.
Ukudla nokudla kokulashwa kwe-insulin
Isikhathi nokuvama kokudla kunqunywa ngokuya ngokuthi yiluphi uhlobo lwe-insulin isiguli esisebenzisa uhlobo 1 sikashukela, lisisebenzisa kangaki futhi ngasiphi isikhathi sosuku, inani lamayunithi esinkwa (ama-carbohydrate) ekudleni nalo asatshalaliswa.
Uma umuntu enezifo zomgudu wokugaya ukudla ngaphandle kwesifo sikashukela, khona-ke kunconywa ukuba aqede ukudla okuthosiwe kanye nezinongo futhi apheke kuphela izithandani. Aku kwenqatshelwe ukusebenzisa izithako ezinhlobonhlobo nezinongo. Lapha, ukudla kobuhlungu kuma-pancreas kulungile.
Ukudla kweziguli ezinesifo sikashukela sohlobo lwe-1 isifo sikashukela (uma lesi sifo sihambisana nezinkinga) nokudla kunokulinganiselwa okulandelayo:
- isidlo ngasinye akufanele sifake ngaphezu kwe-7-8 XE (ama-carbohydrate wokugaya);
- Ukudla okumnandi okwenziwe ngendlela yotshwala kuvunyelwe, kodwa inqobo nje uma ushukela okuyo ufakwa esikhundleni soshukela;
- Ngaphambi kokudla ngakunye, inani lamayunithi esinkwa kufanele libalwe ngaphambi kwesikhathi, ngoba imijovo ye-insulin inikezwa ngaphambi kokudla.
Imithetho eyisisekelo umuntu onesifo sikashukela okufanele ayazi
Isifo sikashukela sibeka izidingo eziphezulu kwiziguli ezifuna impilo ejwayelekile futhi ezifuna ukuzizwa kahle. Iziguli ezithola ukwelashwa nge-insulin kufanele zibe nolwazi oluthile ukuze zizizwe zizethemba kunoma yisiphi isimo.
Umuntu kumele aqonde uhlobo lwesifo sakhe futhi abe nombono wemiphumela yako ongahle ube khona. Kuhle uma isiguli sithola ukuqeqeshwa esikhungweni sikashukela futhi sifunde ukuqonda imishanguzo ebekwe ngodokotela.
Isifo sikashukela sidinga ukulandela ngokuqinile uhlelo lokufakwa kwemijovo ye-insulin noma ukuthatha ezinye izidakamizwa, kanye nohlu lokudla ukudla (isikhathi nenani lokudla, ukwakheka kokudla).
Zonke izimo ezingashintsha imodi ejwayelekile, ngokwesibonelo, ukuya ehhotela noma kwaseshashalazini, uhambo olude, umsebenzi womzimba, kufanele zihlelelwe futhi zicatshangwe kusengaphambili. Isiguli kufanele sazi ngokusobala ukuthi lizokwazi ukuthatha kuphi futhi nini umjovo, nokuthi sidleni.
Isifo sikashukela esiku-insulin kufanele ngaso sonke isikhathi sibe nokudla kanye nabo ukuvimbela i-hypoglycemia. "Ikhithi lokudla", njengohlobo lokudla, kufanele lifake:
- Izingcezu eziyi-10 zoshukela;
- isigamu se-litre letiyi elimnandi, i-Pepsi, i-lemonade noma ukulahlekelwa;
- cishe ama-200 g amakhukhi amnandi;
- ama-apula amabili;
- okungenani amasangweji amabili kusinkwa esinsundu.
Ngesifo sikashukela, kufanele kukhunjulwe okulandelayo:
- Ngesikhathi sokwelashwa kwe-insulin, isiguli akufanele silambe, ngoba ukulamba kuleli cala kuyisizathu esidala i-hypoglycemia, esisongela impilo.
- Umuntu onesifo sikashukela akufanele adle ngokweqile, kufanele acabangele inani lokudla nekhono lokudla lokukhulisa ushukela wegazi.
Umuntu udinga ukwazi izakhiwo zemikhiqizo, azi ukuthi yikuphi kuzo kunamakhabhohayidrethi amaningi, futhi lapho amaprotheni, amafutha noma i-fiber. Udinga futhi ukuthi ube nombono wokuthi umkhiqizo ngamunye uvusa ushukela wegazi ngokushesha kangakanani, ukuthi ukuvumelana kwemikhiqizo kanye nokushisa kwazo kuyithinta kanjani le nqubo.
Isiguli kufanele sifunde ukusebenzisa ama-sweeteners futhi sifunde izindlela zokupheka zezitsha ezikhethekile ezinoshukela. Qinisekisa ukulandela ukudla futhi ukwazi ukuhumusha konke ukudla kuma-kilocalories noma amayunithi wesinkwa. Futhi, udinga ukwazi ukulimala kwama-sweeteners, ahlala enemiphumela emibi.
Noma imuphi umsebenzi womzimba kufanele uhlelwe ngokucophelela. Lokhu kusebenza ekuhlanzeni ifulethi noma ukuhamba ngezinyawo, kanye nokuthwala imithwalo esindayo noma imidlalo ebukhali.
Udinga ukuqonda ukuthi isifo sikashukela asisona neze isifo, kodwa indlela yomuntu yokuphila, futhi uma kulandelwa imithetho ethile, lempilo izogcwele futhi icebe.
