Isifo sikashukela nganoma yisiphi ubudala asikwazi ukuba yisigwebo, ngoba ungaphila ngokugcwele futhi ngempumelelo ngisho nangengozi yokugula okungathi sína. Akudingekile neze ukuthi uzidele imikhiqizo kanye nezithelo ezijwayelekile zokudla, kubaluleke kakhulu ukuthi babe ngumthombo omkhulu wamaminerali, amavithamini kanye nefayibha ebalulekile.
Esimweni esinjalo, isimo esemqoka kuzoba ukukhethwa ngokucophelela kwalezi zithelo. Kufanele unake kuphela lezo zithelo nemifino kashukela onenkomba ephansi ye-glycemic, futhi akufanele ukhohlwe ngosayizi okhonzayo.
Kubalulekile! Ngaphansi kwenkomba ye-glycemic, kufanele siqonde izinga lokuguqulwa kwe-glucose kusuka kuma-carbohydrate angenile emzimbeni womuntu.
Yini ukukhetha okuhle kwabanesifo sikashukela?
Sikhuluma ngokuthi yiziphi izithelo ongazidla nesifo sikashukela, siphawula ukuthi yilezo ezinenkomba yazo ye-glycemic engadluli kuma-55-70. Uma ngabe le nkomba ingaphezu kwamaphuzu angama-70, khona-ke umkhiqizo ukhonjelwe kunoma yiluphi uhlobo lwesifo sikashukela. Ngokuhambisana nesincomo esilula kanjalo, kungenzeka ukugcina ushukela wegazi ngezinga elijwayelekile. Ngaphezu kwalokho, kuyadingeka futhi ukucabanga ngevolumu yengxenye edliwayo.
Yinkomba ye-glycemic eyenza ukuthi iqonde ukuthi i-carbohydrate ephumela lapho izophuka ngokushesha ibe ushukela bese ingena egazini. Lokhu kubaluleke kakhulu kulabo abanesifo sikashukela, ngoba ukugxuma okubukhali emazingeni kashukela egazini kuyingozi enhlalakahleni nasempilweni yomuntu ogulayo.
Ukonakala kwesifo sikashukela sohlobo 1 ukuthi kwenzeka esemncane futhi yingakho iziguli zikwazi kahle ukuthi yikuphi ukudla okuvunyelwe ukukudla nokuthi kuvinjelwe ngokuphelele. Uhlobo 2 sikashukela isithombe esihlukile. Lesi sifo sithinta abantu abadala abengeziwe, abakuthola kunzima ukuzivumelanisa namaqiniso amasha empilweni yabo futhi benze imenyu eyanele yezithelo.
Ukuze wenze ukukhetha okuhle, kufanele usebenzise izinhlobo ezinomuncu noma ezimnandi nezinambitheka kuphela. Izinhlobo zezithelo ezinoshukela nezoshukela zingaba nomphumela omubi kakhulu esimweni sempilo, zibangele ukugxuma okubukhali ku-glucose egazini lesiguli esinesifo sikashukela.
Akumele sikhohlwe ukuthi ama-juices wezithelo nemifino anzima kakhulu izikhathi eziningana maqondana ne-glycemia kunemikhiqizo ngokwawo ekhishwe kuyo. Lesi sithombe siyabonakala uma kubhekwa iqiniso lokuthi ujusi uwuketshezi ngaphandle kwefayibha, obamba iqhaza elikhulu ekufakweni koshukela. Ithebula eliveziwe labonisa imifino eyinhloko, izithelo, ujusi kubo, kanye nenkomba yabo ye-glycemic.
| Ama-apricots / ama-apricots omisiwe (ama-apricots omisiwe) | 20 / 30 |
| Cherry iplamu | 25 |
| I-Orange / i-Orange emisha | 35 / 40 |
| Ubhanana oluhlaza | 30-45 |
| Amagilebhisi / Ijusi yamagilebhisi | 44-45 / 45 |
| Ijusi yepomegranate / i-Pomegranate Juice | 35 / 45 |
| Ijusi lamagilebhisi / i-Grapefruit Juice | 22 / 45-48 |
| Pearl | 33 |
| Amakhiwane | 33-35 |
| Kiwi | 50 |
| Ulamula | 20 |
| Tangerines | 40 |
| Peach / Nectarine | 30 / 35 |
| I-Plums / Plums ezomile (ama-Prunes) | 22 / 25 |
| Ama-apula, ijusi, ama-apula owomile | 35 / 30 / 40-50 |
Yini ongayidla abanesifo sikashukela?
Iziguli zesifo sikashukela zingangena ku:
- izithelo zomvini;
- ama-apula
- amawolintshi;
- ithini lamapheya
- eduze kwezinye izithelo ezikhula esihlahleni.
Udinga ukuba uqaphele kakhudlwana ngemango, ngokusetshenziswa kwamakhabe, amakhabe namaphayinaphu, lezi zithelo zikashukela azinconywa ngokuphelele.
Lezo zithelo ezinesifo sikashukela esezenziwe kahle zizoba nenkomba ephakeme ye-glycemic. Noma yiluphi uhlobo lwesiguli sikashukela alunconywa ukuthi luthathe noma yiluphi umehluko wezithelo omisiwe.
Kuzoba wusizo kakhulu ukufaka ekudleni hhayi kuphela imifino, izithelo, kepha kanye namajikijolo:
ama-lingonberry;
plums
ulamula;
- ama-cranberry;
- ama-gooseberry;
- i-hawthorn;
- ama-cranberry;
- ulwandle lwenhlazi yasemanzini;
- ama-currants abomvu.
Ngaphezu kwalokho, awukwazi ukudla izithelo ezingavuthiwe kuphela, kodwa futhi ubanikeze ukucubungula okuhlukahlukene. Ungapheka zonke izinhlobo zama-dessert, kepha ungafaki ngaphandle kokufakwa ushukela ezitsheni. Inketho nje enhle kungaba ukusebenzisa isiraphu likashukela. Kodwa-ke, kungcono kakhulu, Yebo, ukudla imifino nezithelo ngendlela yazo yemvelo.
Uma ufuna ngempela isithelo esenqatshelwe, ungaziphatha ngokusihlukanisa ngezindlela eziningana. Lokhu ngeke kulethe injabulo kuphela esiswini, kodwa futhi ngeke kubangele ukukhuphuka kwamazinga kashukela egazini.
Ungazibala kanjani ingxenye ephelele?
Ngisho nezithelo eziphephe kakhulu ngokuya nge-glycemia zingaba yingozi kunoma yiluphi uhlobo lwesifo sikashukela uma sidliwa ngamanani angenamkhawulo. Kuhle kakhulu ukukhetha eyodwa evumelana kalula nentende yesandla sakho. Ngaphezu kwalokho, ungavele uhlukanise i-apula enkulu noma i-orange, i-melon, ibe izicucu, uma ungakwazi ukuthola izithelo ezincane.
Ngokuqondene namajikijolo, ingxenye efanelekile yayingaba inkomishi enosayizi omncane egcwele wona. Uma sikhuluma nge-amakhabe noma ikhabe, khona-ke izingcezu ezingaphezu kwesisodwa ngesikhathi sokudla, ngemuva kwakho konke, azisifanele. Kusekho iqhinga elizosiza ukunciphisa ukuguqulwa kwama-carbohydrate kushukela. Lokhu kungenziwa uma udla imifino nezithelo noma amajikijolo kanye noshizi, amantongomane noma amakhukhi anokuqukethwe okungenani kwamafutha.
Ukukhetha okulungile kwesifo sikashukela
Ekubonakaleni kokuqala, kungabonakala sengathi umuntu ohlushwa isifo sikashukela sanoma yiluphi uhlobo kufanele azincishe yonke into, kepha lo mbono empeleni awunembile! Kukhona izithelo ezifanele ezizogcwalisa umzimba ngenani elifanele lamavithamini nefayibha.
Apula Zingadliwa futhi kufanele zidliwe ngohlobo 2 sikashukela. Kungama-apula aqukethe i-pectin, ekwazi ukuhlanza igazi ngokufanele futhi ngaleyo ndlela isize ukwehlisa izinga layo likashukela. Ngaphezu kwe-pectin, ama-apula aqukethe i-vitamin C, i-potassium, i-fiber nensimbi ngamanani anele. Lezi zithelo zitholakala unyaka wonke futhi zingasiza ukunqoba ukubonakaliswa kokudangala, ususe uketshezi oluningi futhi unciphise ukuvuvukala. By indlela. ngeshwa, onesifo sikashukela kuhle ukwazi ukuthi yini ongayidla ngokuvuvukala kwamanyikwe ukuze ukudla kudle ngokulinganayo.
Amapheya Uma ukhetha izithelo ezingemnandi kakhulu, khona-ke zona, njengama-apula, zizogaywa esiswini isikhathi eside, futhi zibe nomthelela ekwehliseni isisindo.
Amagilebhisi Wonke umuntu kade azi ukuthi le citrus ethile iqukethe i-vithamini C enkulu, evikela umzimba kumagciwane, ofanelekile ngesikhathi samakhaza amakhulu. I-glycemic index yamagilebhisi mncane kakhulu kangangokuba ngisho nesithelo esikhulu ngokwanele, esidliwayo endaweni eyodwa, ngeke siholele ekwenyukeni kwezinga le-glucose egazini lesiguli esinesifo sikashukela se-mellitus yanoma iluphi uhlobo.
Kepha kuthiwani ngezithelo ezomisiwe?
Njengoba sekushiwo, izithelo ezomile ezigulini ezinalesi sifo zivinjelwe ngokuphelele. Kepha, uma ukhombisa umcabango omncane, khona-ke kungenzeka ukulungisa isiphuzo hhayi nje kuphela esiphundu, kepha futhi esingenangozi ngokuya nge-glycemia. Ukuze wenze lokhu, cwilisa izithelo ezomile amahora ayi-6 bese ubilisa kabili, kepha isikhathi ngasinye uguqula amanzi abe yingxenye entsha.
Ama-Berry ama-Diabetes afakiwe
Ayigugu ngempela Amajikijolo aqukethe inani elikhulu kangaka le-coumarin nensimbi kangangokuba lokhu kwanele ukuvimba ukwakheka kwezihibe zegazi. Ngisho nama-cherries amnandi awanakuholela ekwakhekeni kweglucose ngokweqile.
I-Gooseberry, ikakhulukazi engakhuli, izoba wusizo olukhulu kulesi sigaba seziguli. Ine-fiber eminingi novithamini C omningi.
Amajikijolo, ama-lingonberry nama-blueberries ayindawo yokugcina impahla yangempela yama-B, P, K no-C, i-pectin kanye nama-tannins akhethekile.
Ama-currants abomvu namnyama futhi azoba inketho enhle kakhulu yeziguli ezinesifo sikashukela sezinhlobo zazo zonke. Akudliwe amajikijolo kuphela, kodwa namahlamvu ale shrub emangalisayo. Uma ugeza ngokucophelela amaqabunga e-currant ukubilisa emanzini abilayo, uthola itiye nje elihle.
Olubomvu, okunisela ngomlomo kanye nama-raspberries amnandi nawo angaba isivakashi esamukelekile ekudleni kwesifo sikashukela, kodwa noma kunjalo akufanele uhlanganyele kukho ngenxa yokuqukethwe okuphezulu kwe-fructose ku-berry.
Isifo sikashukela i-mellitus asikhanseli indlela yokudla okugcwele nokuhlukahlukene. Kubalulekile nje ukugcina umlando ogciniwe walokho okudliwayo futhi ukhethe kuphela lokho kudla okungakwazi ukulimaza umzimba osuvele buthaka. Uma isiguli singagxili ngokuphelele ezithelo ezivunyelwe, khona-ke ungaqala incwadi yokubhalela ekhethekile lapho ungarekhoda khona konke okudliwayo nokusabela kukho nsuku zonke. Indlela enjalo ebhizinisini ngeke isize ukukhumbula ukudla okunenkomba ye-glycemic ephansi kuphela, kepha futhi nokuguqula indlela odla ngayo.
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