Iyunithi lesinkwa (i-XE) ngumqondo obalulekile empilweni yabantu abanesifo sikashukela. I-XE yisilinganiso esisetshenziselwa ukulinganisa inani lama-carbohydrate ekudleni. Isibonelo, "ibha likashokholethi ayi-100 gram ine-5 XE", lapho u-1 XE: u-20 g wetshokolethi: Esinye isibonelo: 65 g we-ayisikhilimu kumayunithi wesinkwa yi-1 XE.
Iyunithi elilodwa lesinkwa lingama-25 g wesinkwa noma ama-12 g kashukela. Kwamanye amazwe, kuyisiko ukubheka ama-15 g kuphela ama-carbohydrate ngeyunithi ngayinye yesinkwa. Kungakho udinga ukusondela ngokucophelela ekutadisheni kwamatafula we-XE emikhiqizweni, imininingwane ekuyo ingahluka. Njengamanje, lapho kudalwa amatafula, kubhekwa kuphela ama-carbohydrate adalwe ngumuntu, kuyilapho i-fiber yokudla, i.e. i-fiber - ayifakiwe.
Kubalwa amayunithi esinkwa
Inani elikhulu lama-carbohydrate ngokuya ngamayunithi wesinkwa lizobangela isidingo se-insulin ethe xaxa, okumele ifakwe ngaphakathi ukucima ushukela wegazi we-postprandial futhi konke lokhu kufanele kubhekwe. Umuntu onesifo sikashukela sohlobo loku-1 uyadingeka ukuthi ahlole ngokucophelela ukudla kwakhe ukuthola inani lamayunithi esinkwa emikhiqizweni. Umthamo ophelele we-insulin ngosuku ngokuqondile uncika kulokhu, kanye nomthamo we- "ultrashort" ne "insulin" emfushane ngaphambi kokudla kwasemini.
Indawo yesinkwa kufanele icatshangwe kuleyo mikhiqizo umuntu ayoyisebenzisa, kubhekiswa kumatafula abaphethwe ushukela. Lapho isibalo saziwa, kufanele kubalwe umthamo we- "ultrashort" noma "omfushane" ngaphambi kokudla.
Ukubalwa okunembe kakhulu kwamayunithi wesinkwa, kungcono kakhulu ukukala imikhiqizo ngaphambi kokudla. Kepha ngokuqhubeka kwesikhathi, iziguli ezinesifo sikashukela zihlola imikhiqizo “ngamehlo”. Isilinganiso esinjalo sanele ukubala umthamo we-insulin. Kodwa-ke, ukuthola inani elincane lekhishini kungasiza kakhulu.
I-Glycemic Food Index
Njengoba unesifo sikashukela, hhayi kuphela inani lama-carbohydrate ekudleni kubalulekile, kodwa futhi nesivinini sokufakwa kwaso nokungena kwegazi. Lapho umzimba uncipha kakhulu kuma-carbohydrate, lapho beya ngokwanda amazinga kashukela. Ngakho-ke, inani eliphakeme likashukela wegazi ngemuva kokudla lizoba lincane, okusho ukuthi ukushaya amaseli nemithambo yegazi ngeke kube namandla kangako.
I-Glycemic Food Index (GI) - Inkomba yomphumela wokudla kuzinga le-glucose egazini lomuntu. Ku-mellitus yesifo sikashukela, le nkomba ibaluleke njengevolumu yamayunithi esinkwa. Ama-Dietitians atusa ukudla ukudla okuningi okunenkomba ye-glycemic ephansi.
Imikhiqizo eyaziwayo enenkomba ephezulu ye-glycemic. Okusemqoka yile:
- Isithandwa
- Ushukela
- Iziphuzo ze-Carbonated futhi ezingeyona i-carbon;
- Ujamu;
- Izibhebhe ze-glucose.
Onke la maswidi cishe akanamafutha. Esikhathini sikashukela, zingadliwa kuphela engcupheni ye-hypoglycemia. Empilweni yansuku zonke, imikhiqizo efakiwe ayituswa kwabanesifo sikashukela.
Ukudla amayunithi esinkwa
Abamele abaningi bomuthi wanamuhla batusa ukuthi kudle ama-carbohydrate, alingana nama-2 noma ama-2,5 amaqebelengwane esinkwa ngosuku. Ukudla okuningi "okunokulinganisela" kubheka njengokujwayelekile ukuthatha ama-carbohydrate ayi-10-20 ngosuku, kepha lokhu kuyingozi kushukela.
Uma umuntu efuna ukwehlisa ushukela, wehlisa umthamo we-carbohydrate. Kuyavela ukuthi le ndlela ayisebenzi hhayi kushukela 2 kuphela, kepha futhi nesifo sikashukela sohlobo 1. Akudingekile ukukholwa zonke izeluleko ezibhaliwe ezincwadini ngokudla. Kwanele ukuthenga i-glucometer enembile, ezokhombisa ukuthi ngabe ukudla okuthile kulungele ukusetshenziswa.
Manje inani elikhulayo labanesifo sikashukela bazama ukunciphisa inani lamayunithi esinkwa ekudleni. Njengesikhundla, imikhiqizo esetshenziswa ngokuqukethwe okuphezulu kwamaprotheni namafutha emvelo anempilo ayasetshenziswa. Ngaphezu kwalokho, imifino ye-Vitamin iya ithandwa.
Uma unamathela ekudleni kwe-carb ephansi, ngemuva kwezinsuku ezimbalwa kuzocaca ukuthi impilo yonke isithuthukile kangakanani nokuthi izinga le-glucose egazini lehlile. Ukudla okunjalo kuqeda isidingo sokubheka njalo etafuleni lamayunithi esinkwa. Uma ekudleni ngakunye udla kuphela ama-6-12 g wama-carbohydrate, khona-ke isibalo samayunithi esinkwa ngeke esadlula ku-1 XE.
Ngokudla okujwayelekile “okulinganiselayo”, umuntu onesifo sikashukela unesifo sokungazweli kashukela, futhi nokudla okunoshukela omningi kakhulu kuvame ukusetshenziswa. Umuntu udinga ukubala ukuthi ingakanani i-insulin edingekayo ukuze kuthathwe ingxenye eyodwa yesinkwa. Esikhundleni salokho, kungcono ukubheka ukuthi ingakanani i-insulin edingekayo ukuthola u-1 g wama-carbohydrate, hhayi iyunithi lonke lesinkwa.
Ngakho-ke, ama-carbohydrate amancane adliwayo, i-insulin encane iyadingeka. Ngemuva kokuqala ukudla okune-carb ephansi, isidingo se-insulin sincipha ngezikhathi ezi-2-5. Isiguli esinciphise ukungena kwamaphilisi noma i-insulin mancane amathuba okuba ne-hypoglycemia.
Ithebula amayunithi esinkwa
Imikhiqizo yasolwandle nemifino
Zonke okusanhlamvu, kufaka phakathi imikhiqizo ephelele yokusanhlamvu (ibhali, i-oats, ukolweni) kunenani elikhulu kakhulu lama-carbohydrate ekwakhekeni kwawo. Kepha ngasikhathi sinye, ukuba khona kwabo ekudleni kwabantu abanesifo sikashukela kumane kudingekile!
Ukuze izinhlamvu zingakwazi ukuthinta isimo sesiguli, kuyadingeka ukulawula amazinga kashukela egazini ngesikhathi, ngaphambi nangemva kokudla. Akwamukelekile ukwedlula inqubo yokusetshenziswa kwemikhiqizo enjalo kwinqubo yokudla. Ithebula lizosiza ukubala amayunithi wesinkwa.
| Umkhiqizo | Inani lomkhiqizo nge-1 XE | |
|---|---|---|
| isinkwa esimhlophe, esimpunga (ngaphandle kwebhotela) | 1 ucezu 1 cm ubukhulu | 20 g |
| isinkwa esinsundu | 1 ucezu 1 cm ubukhulu | 25 g |
| isinkwa se-bran | 1 isiqeshana 1,3 cm ubukhulu | 30 g |
| Isinkwa se-Borodino | 1 ucezu ongu-0,6 cm ubukhulu | 15 g |
| abapheki | ngesandla | 15 g |
| ama-crackers (amakhukhi omile) | - | 15 g |
| ama-breadcrumbs | - | 15 g |
| umqulu webhotela | - | 20 g |
| idamu (elikhulu) | 1 pc | 30 g |
| ama-dumplings aqandisiwe noshizi we-cottage shizi | 4 pc | 50 g |
| amadombolo aqandisiwe | 4 pc | 50 g |
| ushizi | - | 50 g |
| ama-waffles (amancane) | 1.5 ama-PC | 17 g |
| ufulawa | 1 tbsp. ukhezo ngesilayidi | 15 g |
| gingerbread | 0.5 pc | 40 g |
| amafritha (aphakathi) | 1 pc | 30 g |
| ipasta (eluhlaza) | 1-2 tbsp. nezinkezo (ngokuya ngesimo) | 15 g |
| ipasta (ebilisiwe) | 2-4 Ubuciko. nezinkezo (ngokuya ngesimo) | 50 g |
| amagundane (noma yikuphi, okuluhlaza) | 1 tbsp. isipuni | 15 g |
| iphalishi (noma) | 2 tbsp. nezinkezo ezine-slide | 50 g |
| ummbila (phakathi) | Izindlebe ezi-0,5 | 100 g |
| ummbila (okusemathinini) | 3 tbsp. nezinkezo | 60 g |
| amabhlogo ommbila | 4 tbsp. nezinkezo | 15 g |
| ama-popcorn | 10 tbsp. nezinkezo | 15 g |
| oatmeal | 2 tbsp. nezinkezo | 20 g |
| ukolweni bran | 12 tbsp. nezinkezo | 50 g |
Ubisi nemikhiqizo yobisi
Imikhiqizo yobisi nobisi kungumthombo wamaprotheni wezilwane ne-calcium, okunzima ukugcoba ngokweqile futhi kufanele kubhekwe ukuthi kunesidingo. Ngamavolumu amancane, le mikhiqizo inawo wonke amavithamini. Kodwa-ke, imikhiqizo yobisi iqukethe amavithamini A amaningi no-B2.
Ezintweni zokudla, imikhiqizo yobisi enokuqukethwe kwamafutha aphansi kufanele ikhethwe. Kungcono ukulahla ubisi ngokuphelele. I-200 ml yobisi lonke iqukethe cishe ingxenye yesithathu yemikhuba yansuku zonke yamafutha agcwalisiwe, ngakho-ke kungcono ukungasebenzisi umkhiqizo onjalo. Kungcono ukuphuza ubisi lwe-skim, noma ulungiselele i-cocktail ngokususelwa kulo, lapho ungangeza khona izingcezu zezithelo noma amajikijolo, yilokhu uhlelo lwezinso kufanele lube yilokho.
| Umkhiqizo | Inani lomkhiqizo nge-1 XE | |
|---|---|---|
| ubisi | 1 inkomishi | 200 ml |
| ubisi olubhakwe | 1 inkomishi | 200 ml |
| kefir | 1 inkomishi | 250 ml |
| ukhilimu | 1 inkomishi | 200 ml |
| iyogathi (yemvelo) | 200 g | |
| ubisi olubilisiwe olubhakwe | 1 inkomishi | 200 ml |
| ubisi u-ayisikhilimu (ngaphandle kokugcotshwa kanye nama-waffles) | - | 65 g |
| ukhilimu u-ayisikhilimu (ku-icing nama-waffles) | - | 50 g |
| i-cheesecake (phakathi, noshukela) | 1 ucezu | 75 g |
| isigaxa curd (okumnandi, ngaphandle kokhilimu owomile) | - | 100 g |
| curd ngamagilebhisi omisiwe (amnandi) | - | 35-40 g |
Amantongomane, imifino, ubhontshisi
Amantongomane, ubhontshisi nemifino kufanele kube njalo ekudleni kwabanesifo sikashukela. Ukudla kusiza ukulawula ushukela wegazi ngokunciphisa ingozi yezinkinga. Esikhathini esiningi samacala, ubungozi bokukhubazeka kwenhliziyo buyehla. Imifino, okusanhlamvu nezinhlamvu zinika umzimba izakhi zomkhondo ezibalulekile njengamaprotheni, i-fiber ne-potassium.
Njengomsoco, kulungile ukusebenzisa imifino nezithelo ezingavuthiwe ezine-index ye-glycemic ephansi, itafula lisiza nje ukungakubali. Ama-diabetes ayingozi ekusebenziseni kabi imifino enesitashi, njengoba iphezulu kilojoule futhi inenqwaba yama-carbohydrate. Inani lemifino enjalo ekudleni kumele lilinganiselwe, ukubalwa kwamayunithi esinkwa kukhonjisiwe etafuleni.
| Umkhiqizo | Inani lomkhiqizo nge-1 XE | |
|---|---|---|
| amazambane aluhlaza abilisiwe | 1 pc | 75 g |
| amazambane abunjiwe | 2 tbsp. nezinkezo | 90 g |
| amazambane athosiwe | 2 tbsp. nezinkezo | 35 g |
| izicubu | - | 25 g |
| izaqathi (phakathi) | Ama-3 ama-PC | 200 g |
| ama-beet (aphakathi) | 1 pc | 150 g |
| ubhontshisi (omisiwe) | 1 tbsp. isipuni | 20 g |
| ubhontshisi (abilisiwe) | 3 tbsp. nezinkezo | 50 g |
| uphizi (okusha) | 7 tbsp. nezinkezo | 100 g |
| ubhontshisi (abilisiwe) | 3 tbsp. nezinkezo | 50 g |
| amantongomane | - | 60-90 g (kuya ngohlobo) |
| ithanga | - | 200 g |
| I-Jerusalema artichoke | - | 70 g |
Izithelo namajikijolo (ngamatshe no-peel)
Ngesifo sikashukela, kuvunyelwe ukudla iningi lezithelo ezikhona. Kepha kukhona okuhlukile, la ngamagilebhisi, amakhabe, ubhanana, ikhabe, umango nophayinaphu. Izithelo ezinjalo zandisa izinga le-glucose egazini lomuntu, okusho ukuthi ukusetshenziswa kwazo kumele kube nemikhawulo futhi kungadli nsuku zonke.
Kodwa amajikijolo ngokwesiko ayindawo ebaluleke kakhulu yama-dessert amnandi. Kwabanesifo sikashukela, ama-sitrobheli, ama-gooseberries, ama-cherries kanye nama-currants amnyama kufaneleka kangcono - umholi ongashintshiwe phakathi kwamajikijolo ngokuya ngenani le-Vitamin C yosuku ngalunye.
| Umkhiqizo | Inani lomkhiqizo nge-1 XE | |
|---|---|---|
| ama-apricots | Ama-2-3 ama-PC. | 110 g |
| i-quince (enkulu) | 1 pc | 140 g |
| uphayinaphu (isigaba sesiphambano) | 1 ucezu | 140 g |
| ikhabe | 1 ucezu | 270 g |
| i-orange (ephakathi) | 1 pc | 150 g |
| I-Banana (ephakathi) | 0.5 pc | 70 g |
| i-lingonberry | 7 tbsp. nezinkezo | 140 g |
| amagilebhisi (amajikijolo amancane) | 12 ama-PC | 70 g |
| cherry | Ama-pcs ayi-15. | 90 g |
| amapomegranati (aphakathi) | 1 pc | 170 g |
| amagilebhisi (amakhulu) | 0.5 pc | 170 g |
| iparele (elincane) | 1 pc | 90 g |
| ikhabe | 1 ucezu | 100 g |
| ijikijolo | 8 tbsp. nezinkezo | 140 g |
| amakhiwane | 1 pc | 80 g |
| i-kiwi (enkulu) | 1 pc | 110 g |
| sitrobheli (amajikijolo aphakathi nendawo) | Ama-10 ama-PC | 160 g |
| ugqumugqumu | 6 tbsp. nezinkezo | 120 g |
| ulamula | Ama-3 ama-PC | 270 g |
| raspberries | 8 tbsp. nezinkezo | 160 g |
| umango (omncane) | 1 pc | 110 g |
| ama-tangerines (aphakathi) | Ama-2-3 ama-PC. | 150 g |
| umpe (phakathi) | 1 pc | |
| peach (okuphakathi) | 1 pc | 120 g |
| amaplamu (amancane) | Ama-3-4 ama-PC. | 90 g |
| i-currant | 7 tbsp. nezinkezo | 120 g |
| i-Persimmon (ephakathi) | 0.5 pc | 70 g |
| umthondo omnandi | Ama-10 ama-PC | 100 g |
| aluhlaza okwesibhakabhaka | 7 tbsp. nezinkezo | 90 g |
| i-apula (elincane) | 1 pc | 90 g |
| Izithelo ezomile | ||
| ubhanana | 1 pc | 15 g |
| omisiwe | Ama-10 ama-PC | 15 g |
| amakhiwane | 1 pc | 15 g |
| ama-apricots omisiwe | Ama-3 ama-PC | 15 g |
| izinsuku | 2 ama-PC | 15 g |
| ama-prunes | Ama-3 ama-PC | 20 g |
| ama-apula | 2 tbsp. nezinkezo | 20 g |
Iziphuzo
Lapho ukhetha iziphuzo, njengayo yonke eminye imikhiqizo, udinga ukuphenya inani lama-carbohydrate ekwakhekeni. Iziphuzo ze-Sugary zi-contraindised kubantu abanesifo sikashukela, futhi asikho isidingo sokuzibheka njengabantu abanesifo sikashukela, asikho isidingo sokubala.
Umuntu onesifo sikashukela kufanele alondoloze isimo sakhe esigculisayo ngokuphuza amanzi okuphuza ahlanzekile.
Zonke iziphuzo kufanele zidliwe ngumuntu onesifo sikashukela, anikezwe inkomba yazo ye-glycemic. Iziphuzo ezingaphuzwa yisiguli:
- Amanzi okuphuza ahlanzekile;
- Izithelo zezithelo;
- Ijusi yemifino;
- Tea
- Ubisi
- Itiye eliluhlaza.
Izinzuzo zetiye eluhlaza zikhulu impela. Lesi siphuzo sinomphumela omuhle ekucindezelweni kwegazi, sithinta umzimba ngobumnene. Ngaphezu kwalokho, itiye eliluhlaza linciphisa kakhulu i-cholesterol namafutha emzimbeni.
| Umkhiqizo | Inani lomkhiqizo nge-1 XE | |
|---|---|---|
| iklabishi | 2,5 izinkomishi | 500 g |
| isanqante | 2/3 inkomishi | 125 g |
| ikhukhamba | 2,5 izinkomishi | 500 g |
| ubhungane | 2/3 inkomishi | 125 g |
| utamatisi | 1.5 izinkomishi | 300 g |
| owolintshi | 0.5 inkomishi | 110 g |
| amagilebhisi | Inkomishi engu-0.3 | 70 g |
| cherry | 0.4 izinkomishi | 90 g |
| eliphakathi kwe | 0.5 inkomishi | 100 g |
| izithelo zomvini | 1.4 izinkomishi | 140 g |
| redcurrant | 0.4 izinkomishi | 80 g |
| ugqumugqumu | 0.5 inkomishi | 100 g |
| sitrobheli | Inkomishi engu-0.7 | 160 g |
| okusajingijolo | Inkomishi engu-0.75 | 170 g |
| iplamu | 0.35 izinkomishi | 80 g |
| i-apula | 0.5 inkomishi | 100 g |
| kvass | 1 inkomishi | 250 ml |
| amanzi acwebezelayo (amnandi) | 0.5 inkomishi | 100 ml |
Amaswidi
Ngokuvamile ukudla okumnandi kune-sucrose ekwakhiweni kwawo. Lokhu kusho ukuthi ukudla okumnandi akululeki kwabanesifo sikashukela. Namuhla, abakhiqizi bemikhiqizo banikeza Ukukhetha okuningi kwamaswidi ahlukahlukene asuselwa kuma-sweeteners.
Iningi labanesifo sikashukela liyavuma ukuthi imikhiqizo enjalo ayiphephile ngokuphelele, futhi ukubala lapha ngeke kusize njalo. Iqiniso ngukuthi ezinye izikhala zikashukela zingaba nomthelela ekuzuzeni isisindo, okuyinto engathandeki kubantu abanesifo sikashukela.
| Umkhiqizo | Inani lomkhiqizo nge-1 XE | |
|---|---|---|
| ushukela (isihlabathi) | 2 wezipuni | 10 g |
| ushukela (isigaxa) | 2 izingcezu | 10 g |
| ushokoledi | - | 20 g |
| uju | - | 12 g |
