Inani elikhulu le-glucose egazini lomuntu alihlali libonisa ukuthi isiguli sinesifo sikashukela. Okwamanje, uma ungathathi izinyathelo ezidingekayo zokulawula izinkomba zoshukela emzimbeni, lesi sifo singakhula ngokuhamba kwesikhathi.
Kulokhu, ngezibonakaliso zokuqala ezishaqisayo, udinga ukunaka ukudla bese uqala ukuthatha ukudla okwehlisa ushukela. Kubalulekile futhi ukuqala ukwenza izivivinyo zomzimba ezijwayelekile okuhloswe ngazo ukwehlisa amanani eglucose.
Lapho ukhetha imikhiqizo yokudla, kuyadingeka ukugxila enkombeni yabo ye-glycemic, enquma izinga likashukela okulo. Lokhu kungasizwa yitafula lapho kubhalwe khona imikhiqizo enoshukela omncane wegazi.
Inkomba Yomkhiqizo ye-Glycemic
Yonke imikhiqizo inenkomba ebizwa ngokuthi yi-glycemic index, ekhombisa izinga lomthelela ekwandeni koshukela wegazi. Amayunithi ama-5 abhekwa njengophansi kunawo wonke, kanti aphezulu kakhulu angama-50. Ngakho-ke, ngokwesibonelo, inkomba ephansi ingu-5 yokudla kwasolwandle, imifino nemifino enenkomba ye-glycemic ka-15.
Imvamisa, ukudla okusebenzelana nabanesifo sikashukela abanesibalo esingaphezulu kuka-30. Kukholelwa ukuthi izitsha ezinjalo ezifakwe ekudleni koshukela zinomthelela omuhle empilweni yesiguli.
Ukuze udwebe kahle ukudla, okokuqala, kubalulekile ukugxila kulezi zinkomba. Yonke imikhiqizo ekwazi ukwehlisa ushukela wegazi inenkomba ephansi, futhi kufanele ifakwe kwimenyu.
Yikuphi ukudla okwehlisa ushukela?
Ukudla kwasolwandle kungukuhola phakathi kokudla okwakhayo kakhulu kwabanesifo sikashukela - lokhu kudla okwehlisa ushukela kwegazi kunenkomba ye-glycemic ka-5. Usizo olukhulu empilweni ukuthi cishe azikho izakhamzimba ekudleni kwasolwandle okuthinta amazinga kashukela egazini. Ziqukethe inani elidingekayo lamaprotheni kokudla okuhle.
Ngaphezu kwalokho, ama-squids, ama-mussels, ama-shrimp nokunye ukudla kwasolwandle kuyaphazamisa ukuthuthukiswa komdlavuza wesisu. Zizoba wusizo ngokuyinhloko kulabo abafuna ukwehlisa isisindo bese benza umzimba ube ngokwejwayelekile.
Imifino eluhlaza kanye nemifino iqukethe ushukela omningi, inenkomba ye-glycemic ephansi, futhi inothile kumakhamzimba ane-carbohydrate and fiber yezitshalo. Lapho ukhetha imikhiqizo yezitshalo, kusiza ukugxila emifino eluhlaza, ngoba yiyona ecebile kakhulu kushukela.
Iwusizo ikakhulukazi entwasahlobo. Lapho isiguli sizwa ukushoda okukhulu kwamavithamini kanye nefayibha. Ukudla kufanele kufake isilimo esidliwayo esinamagatsha anamanzi, isilimo esidliwayo esinamagatsha anamanzi, iklabishi, i-zucchini, ukhukhamba, isipinashi neminye amakhambi.
Futhi, waxes ezifana:
- upelepele omnandi
- isithombo
- utamatisi
- isitshalo seqanda
- beet.
I-Jerusalema artichoke, okwenziwa kuyo amasaladi, ibhekwa njengewusizo ikakhulu kumuntu onesifo sikashukela. Inezinto eziwusizo, okuyi-analogue yemvelo ye-insulin futhi ingavumeli ushukela ukuba ukhuphuke ngokujwayelekile.
Izithelo nezithelo zosawolintshi
Phakathi kwezithelo, umholi oyinhloko izithelo zezithelo zomndeni wamawolintshi, ezisehlisa izinga likashukela wegazi kwabashukela. Amawolintshi aqukethe i-fiber enempilo, ebambezela ukufakwa kweglucose egazini. Ulamula unamandla okuvimba umphumela kushukela wegazi okunye ukudla. I-Grapefruit inyusa imiphumela ye-insulin emzimbeni.
I-Avocado inempahla efanayo, kepha ayisebenzi ezithelo zawolintshi. Lezi zithelo zine-fiber encibilikayo, ama-antioxidants ne-folic acid ekwakhiweni kwazo futhi zingondlekwa ngoshukela wegazi ophezulu.
Futhi, ama-apula adla nge-peel anomthelela omuhle emazingeni kashukela egazini. Uma zivame ukuthathwa njengokudla, umsebenzi wesistimu yezinhliziyo uvamile, okuyinto ebaluleke kakhulu kulabo abanesifo sikashukela.
Amakhekhe namakhambi
Ama-cereal anomthelela omkhulu ekwehliseni amazinga kashukela. Zinama-fiber azuzisayo namavithamini anciphisa izinga le-glucose emzimbeni. Okucebile ikakhulukazi ku-fiber izitsha ezivela kumantongomane, okusanhlamvu kanye nama-legumes. Inani elibalulekile lama-carbohydrate abalulekile likhona
- soya
- insimbi
- uphizi
- ubhontshisi.
Phakathi kokusanhlamvu, izitsha ze-oatmeal zithinta amazinga kashukela. Ukwengeza ubumnandi, udinga ukwengeza i-pearl, ubhanana noma ama-apricots omisiwe esikhundleni sikashukela. Amantongomane abuye azinze namazinga kashukela, kepha adinga ukusetshenziswa kakhulu, njengoba aqukethe amakhalori amaningi, angaba yingozi empilweni.
Amakhambi akhethwe kahle nezinongo kuzosiza ukulungisa ushukela wakho wegazi. Ngokusho kodokotela, ezinye izinongo ziyindlela enhle yokuvimbela iziguli ezinesifo sikashukela. Bazokwakha umphumela okhethekile uma befakwa kwizitsha ezihlose ukwehlisa ushukela. Ukuthosa okunjalo kufaka phakathi:
- imifino
- ginger
- lwesinaphi
- uviniga
Okuwusizo ikakhulukazi isinamoni, okudingeka uyithathe nsuku zonke amathisipuni angama-0,25. I-Garlic isiza ama-pancreas ukukhiqiza i-insulin kabili futhi iyasebenza futhi iqukethe ama-antioxidants aqinisa umzimba.
Uhlu Lokudla Kwesifo Sikashukela
Uma kwenzeka wephula amazinga kashukela wegazi, kunikezwa ukudla okuyisipesheli kwabanesifo sikashukela, okungafaki ukudla okuningi okungenampilo, ukudla okunamafutha kanye nezinongo, kanye neziphuzo eziqukethe utshwala.
Ukuqonda ukuthi yini ongayidla ngesifo sikashukela, iziguli kufanele zenze uhlu olukhethekile lokudla oluvunyelwe ukumunca. Phakathi kwabo, okokuqala kufanele kube nezitsha ezinciphisa ushukela wegazi.
Ukudla kwasolwandle noshizi we-tofu kusiza ukugcina amazinga eglucose ejwayelekile.
Ukunyuka okuncane kweglucose kuthonywa iklabishi, i-zucchini nesaladi eluhlaza.
Imikhiqizo enjenge-blackcurrant, iminqumo, ama-turnips, i-artichoke yaseJerusalema, izimpande ze-ginger, iminqumo, utamatisi, upelepele, udle, ama-radish anomthelela ongezansi.
Ngenxa yokuqukethwe okuphambili kwefayibha, i-oatmeal nezitsha ezivela kuyo kuthinta kahle umzimba.
Amantongomane amancane anciphisa ingozi yesifo sikashukela.
Ngenxa yokuqukethwe kwayo okucebile kwe-magnesium, isipinashi sishiya imithambo yegazi ijwayelekile namazinga kashukela wegazi.
I-Magnesium, i-fiber, ne-polyphenol complements etholakala kusinamoni ushukela wegazi ophansi.
I-Cherry iyi-antioxidant enhle kakhulu, inenani elincane lamakhalori namaphesenti abalulekile we-fiber.
I-grapefruit ne-lime ngenxa yokuba khona kwe-limonene, i-rutin ne-Vitamin C kusiza ukugcina amazinga eglucose futhi asekele ukusebenza kwamasosha omzimba. Kunconywa ukuthi zisetshenziswe njengezengezo kumasaladi, futhi impela, kungaba kuhle ukwazi ukuthi yiziphi izithelo ongazidla nesifo sikashukela.
Ama-Avocados andisa imiphumela ye-insulin emzimbeni futhi asekele umzimba nge-phosphorus, i-magnesium, insimbi, i-folic acid nezinye izinto ezizuzisayo.
Amafutha e-flaxseed aqukethe ithusi, i-thiamine, i-acid enamafutha, i-magnesium, i-phosphorus nezinye izinto eziwusizo ezinciphisa ushukela emzimbeni.
I-anyanisi entsha ayihlisi nje ushukela wegazi, kodwa ne-cholesterol.
I-Garlic isebenza njenge-antioxidant enhle kakhulu, futhi inomphumela ovuselelayo kumanyikwe, iphinda kabili ukukhiqizwa kwe-insulin.
Izitsha zikabhontshisi zehlisa ukumunca ushukela ngenxa yokuba khona kwesilinganiso esicebile samaprotheni.
Amakhowe ahlanganiswa nefayibha noketshezi, ngakho-ke, awuthinti ukwanda kweglucose.
Inhlanzi, inkukhu nenyama kuqukethe amaprotheni, avimbela ukumunca ushukela ngokushesha.
Izinhlamvu nezitsha ezivela kubo kuqeda izinto ezinobuthi emzimbeni futhi kuphazamise ukumuncwa kweglucose.
Phakathi kwezithelo, abanesifo sikashukela badinga ukudla ama-sitrobheli, ama-apula ahlutshiwe, amakhabe, ubhanana, ithini lamapheya.
Iziguli ezinesifo sikashukela i-mellitus azinconywa ukuba zidle izitsha zamazambane, ummbila, izaqathe, izimbila.
