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Ngohlobo 2 lwesifo sikashukela, kubalulekile ukuthi udle ama-carbohydrate, ulawule inani lamaprotheni, usawoti namanzi. Ngaphezu kwalokho, kuyadingeka ukuqapha inani lamafutha ukuze kuncishiswe kancane kancane isisindo samafutha omzimba.

Isiguli kufanele sazi ukuthi yikuphi ukudla okungadliwa yisifo sikashukela sohlobo 2 futhi okungekho. Okokuqala, sikhuluma ngemifino, ummbila nezithelo. Konke lokhu kuzodingeka kukhunjulwe uma isiguli sifuna ukuthuthukisa ikhwalithi yempilo yaso futhi sinciphise nengozi yezinkinga.

Ngingakwazi ukusebenzisa ummbila kubantu abanesifo sikashukela?

Odokotela ngokwezigaba abakuvimbeli ukusetshenziswa kommbila kubantu abanesifo sikashukela. Kepha, ukuqonda ukuqonda ingozi yesifo sikashukela sohlobo 2, kubalulekile ukubheka inani lamabele kanye nemvelo ejwayelekile yezitsha ezinale imifino.

Njengoba wazi, isifo sikashukela sehlukaniswe izinhlobo ezimbili.

Uhlobo lokuqala lukashukela luthembele ku-insulin. Isisekelo saso siphelele sokusilela kwe-insulin. I-insulin yi-hormone ekhiqizwa amaseli ama-pancreas.

Ngohlobo 1 sikashukela, kuyadingeka ukwethula i-insulin emzimbeni wesiguli ekudleni ngakunye. Ngaphezu kwalokho, kubalulekile ukubala ngokucophelela inani lamayunithi esinkwa kunoma yikuphi ukudla umuntu akudlayo.

Uhlobo lwesibili sikashukela lincike ku-insulin. Lesi sifo, njengomthetho, sihambisana nesisindo ngokweqile, sidinga ukuphathwa kwe-insulin njalo.

Ngomusa uphendula ngemicimbi eyinkimbinkimbi yokubusa. Ngokujwayelekile kwesisindo nokuvumelanisa ekudleni, uhlobo 2 lwesifo sikashukela lungaphuza umuthi omncane. Ngaso leso sikhathi, izimpawu zokuphila kahle nezinjongo zenhloso yokuthola umzimba cishe ziphilile.

Zonke iziguli ezinesifo sikashukela zidinga ukuqonda okuqukethwe yi-caloric yemikhiqizo nokwakheka kwayo, futhi zazi ukuthi yini inkomba ye-glycemic yemikhiqizo.

Indlela enengqondo kunazo zonke yama-carbohydrate ukubalwa kwabo njalo ekudleni kanye nenkomba ye-glycemic yazo zonke izitsha lapho zitholakala khona.

Ngakho-ke, umuntu onesifo sikashukela uqala ukuthola ulwazi olusha abantu abavamile abangalwazi.

I-Glycemic Index neCorn

Umkhiqizo owodwa kubantu abahlukene ungaba nomphumela ohlukile kuzinga nezinga lokukhuphuka kweglucose. Izinga lokuxhuzula ushukela egazini libonisa itafula lemikhiqizo ye-gi.

Isisekelo yinkomba ye-glucose, futhi kuyo indices zayo yonke imikhiqizo ibalwa. Ngakho-ke, ekudleni komuntu ngamunye kunemikhiqizo ene-GI ephansi (efinyelela ku-35), i-GI ephakathi (35-50) ne-GI ephezulu (ngaphezu kwama-50).

Izici ezithinta i-Glycemic Index

Ukufingqa izinto ezithinta inkomba ye-glycemic yomkhiqizo, ezibaluleke kakhulu zingahlukaniswa:

Ukuhlanganiswa komkhiqizo;
Indlela yokupheka umkhiqizo;
Ukugaya umkhiqizo.

Njengoba ungahle uqagele, esimweni semikhiqizo equkethe ummbila, inkomba ephezulu kakhulu ye-glycemic, 85, kumaflishi ommbila. Ummbila obilisiwe unamayunithi angama-70, ekheniwe - 59. Ku-porridge yommbila - mamaliage, azikho ngaphezu kwama-42 amayunithi.

Lokhu kusho ukuthi ngesifo sikashukela, kwesinye isikhathi kuyazuzisa ukufaka imikhiqizo emibili yokugcina ekudleni, kuyilapho kunciphisa ngokuphelele ukuqanda ukusetshenziswa kwezindlebe ezibilisiwe nezinhlamvu.

Inhlanganisela yombila nemikhiqizo

Inkomba yemikhiqizo ye-glycemic, njengoba uyazi, ingancipha ngenxa yokuhlanganiswa kwayo ezitsheni ezahlukahlukene.

Isibonelo, inani elithile lamasaladi ezithelo nezithelo, ezivame ukufafazwa ngezinhlamvu zommbila, kungcono ukuhambisana nemikhiqizo yobisi enamafutha amancane. Imifino yesifo sikashukela kufanele idliwe iluhlaza, ihambisana namaprotheni.

Isikimu se-classical asinazo izingqinamba: isaladi + yenkukhu ebilisiwe noma inyama. Ungenza zonke izinhlobo zamasaladi eklabishi okusanhlamvu okusanhlamvu noma okubilisiwe, ukhukhamba, isilimo esidliwayo esinamagatsha anamanzi, ukholifulawa kanye namakhambi. Amasaladi anjalo ahambisana nezinhlanzi, inyama noma izinkukhu, ezibhakwa kuhhavini ngenani elincane lamafutha.

Ukukhethwa kokwelashwa okushisa kwemikhiqizo yamaprotheni kungenxa yokuthi umuntu onesifo sikashukela kufanele alawule inani lamafutha ekudleni kwakhe. Ukugcizelela lapha kuhlala kwizinyathelo zokunciphisa imikhiqizo equkethe i-cholesterol.

Isifo sikashukela siphazamisa ukusebenza kwemithambo yegazi, kufaka phakathi i-coronary, okuletha ukuqala kokuphazamiseka komfutho wegazi ophezulu kanye nezinkinga zemithambo yegazi. Thayipha isifo sikashukela soBabili kubalulekile ukuqapha isisindo sabo, futhi sikunciphise njalo, futhi wazi ukuthi awukwazi ukudla ngoshukela ophezulu.

Izinzuzo zommbila weshukela

Ngokuhlanganiswa okulungile, okungukuthi lapho inkomba ye-glycemic yommbila iba ngaphansi ngenxa yengxenye yamaprotheni, noma lapho kukhona okusanhlamvu okumbalwa kakhulu esitsheni, umuntu onesifo sikashukela angazuza kulowo mkhiqizo.

Izinto ezilusizo kakhulu zeshukela yizakhamzimba, ziqukethwe kummbila ngesimo samavithamini B. Odokotela babiza lezi zinto ngokuthi ama-neuroprotectors, bathuthukisa ukusebenza kwesistimu yezinzwa, basize umzimba wesiguli ukuba ubekezelele izinqubo ezingezinhle ezikhula ezicutshini zamehlo, izinso nezinyawo.

Ngokwengeza amavithamini, kukhona ama-macro- kanye nama-microelements amaningi kummbila, isibonelo:

Potassium
Iphosphorus
I-Zinc
Copper
I-iron

Izazi zasePhilippines ziye zaphikisana nokuthi kunezinto ezithile ezikhethekile ezigayweni zommbila eziwamisa ngokujwayelekile amazinga kashukela wegazi. Kungakho amagreyi ommbila abalulekile ekudleni sikashukela, ngokungafani nezinye izinhlamvu zommbila.

I-hypothesis ayitholanga ukuqashelwa okubanzi kwamazwe omhlaba kusuka kwabezempilo. IMamalyga ingasebenza njengendawo efanelekayo yamazambane, ngoba i-GI yalolu hlobo lokudla okusanhlamvu isezingeni eliphakathi nendawo, elamukelekayo kwabanesifo sikashukela.

Ukuze uqhathanise, inkomba ye-glycemic yeparley yebhali evamile ingama-25. Futhi i-buckwheat ineGI ephakeme - 50.

Ukudla izidlo zeshukela sikakhubalo

Uma ulandela inkomba ye-glycemic, ungasebenzisa imbila ebilisiwe, kepha imvamisa kunezitsha eziqukethe lo mkhiqizo. Ama-flakes ommbila kufanele aqedwe ngokuphelele ekudleni.

I-Corn porridge

Ukuze wenze iphalishi yesiguli sikashukela, kubalulekile ukulandela le mithetho elandelayo:

Yehlisa inani lamafutha, phambi kwamafutha, inkomba ye-glycemic yesitsha iyakhuphuka.

Ungafaki iphalishi ku-fat curd.
Isizini iphalishi ngemifino: amakhambi, izaqathi noma isilimo esidliwayo esinamagatsha anamanzi.

Inani eliphakathiwe lepheki yommbila yohlobo lwesifo sikashukela sohlobo 2 lunezinhlamvu ezinkulu ezingama-3-5 ngokukhonza. Uma uthatha izinkezo ngesilayidi, uthola inqwaba enkulu ngokulingana, cishe amagremu ayi-160.

Ummbila oqoshiwe

Ummbila oqoshiwe awukhuthaziwe njengesitsha esisehlangothini esikhulu.

Ummbila oqoshiwe usetshenziswa kangcono kakhulu njengesithako isaladi yemifino elingaphansi le-carbohydrate. Le yimifino efana ne-zucchini, iklabishi, ikhukhamba, ukholifulawa, imifino, utamatisi.
Isaladi leklabishi elingamisiwe elinemifino liyasiza ngenkathi yokugqoka ngamafutha aphansi. Isaladi lihlanganiswa kahle nemikhiqizo yenyama: ubakaki obilisiwe, isikhumba senkukhu, isikhumba se-veal.