Ngokwesifo se-endocrine esihambisana nokuthathwa kwe-glucose engasebenzi kahle, iziguli ziyalulekwa ukuba zinamathele ekudleni okukhethekile. Ukudla okuningi kukhishwe ngokuphelele ekudleni, ngoba kunomthelela ekwandeni kashukela emzimbeni. Lapho ebuzwa ukuthi ilayisi ingadliwa yini isifo sikashukela sohlobo 2, ochwepheshe basanda kuphendula ku-affirmative. Kepha ngemuva kwezifundo zakamuva, umbono wodokotela usushintshile. Kuyavela ukuthi ilayisi elimhlophe liyakwazi ukuvusa ukuthuthukiswa kwesifo sikashukela, futhi akufanele lidliwe yiziguli. Ingabe kufanelekile ukugwema izitsha ezinelayisi, futhi hlobo luni lokudla okuluthwa njengeluphephile?
Izinzuzo nokulimala kwerayisi ngohlobo 2 sikashukela
Emazweni amaningi, okusanhlamvu kwelayisi kubhekwa njengomkhiqizo oyinhloko kumenyu yomuntu ophilile. Lokhu esikhundleni esifanele amazambane noma okunye, okusanhlamvu okuphezulu kwekhalori. Imunwa kalula ngumzimba, iqukethe okuningi:
- ama-carbohydrate;
- amavithamini (thiamine, pyridoxine, biotin);
- ama-amino acid;
- ukulandelela izinto (i-silicon, i-manganese, i-aluminium, i-iron, i-zinc, i-chlorine).
Ukusetshenziswa kwaso njalo kwenza umsebenzi wesistimu yezinzwa kungenzeki, kunika amandla amaningi, kuhlanza igazi lobuthi obunqwabelene nezinto ezinobungozi, kuqinisa ukulala, kukhulisa ukumelana kwengcindezi. Ilayisi alinayo i-gluten, okusho ukuthi akubangeli ukungezwani komzimba. Empeleni alufaki usawoti, ngakho-ke, luwusizo kubantu abanezinkinga ngokugcinwa kwamanzi emzimbeni.
Yize irayisi ligcwele ama-carbohydrate ayinkimbinkimbi, okuthi, lapho ephukile, angabangeli ukuphuma okungazelelwe kushukela egazini, iziguli ezinesifo sikashukela sohlobo 2 zidinga ukudla irayisi ngokucophelela. Inkomba yayo ye-glycemic iphakeme impela (amayunithi angama-70), kanti ingqikithi yamakhalori angama-350 kcal nge-100 g (uma sikhuluma ngebala elimhlophe, neliphundwe).
Isifo sikashukela nokucindezela kuzoba yinto yesikhathi esedlule
- Ukwehlela ushukela -95%
- Ukuqedwa kwe-vein thrombosis - 70%
- Ukuqedwa kokushaya kwenhliziyo okuqinile -90%
- Ukuqeda umfutho wegazi ophakeme - 92%
- Ukwanda kwamandla ngesikhathi sosuku, ngcono ukulala ebusuku -97%
Ngobulwelwe beshukela, ushukela ugcinwa emzimbeni wamandla omzimba, okufaka isandla ekwandeni kokuphuma kwezinto ezi-osmotically asebenzayo. Kulokhu, izinso zixuba umchamo ngokuqinile, nangayo nosawoti kanye namavithamini adingekayo we-homeostasis. Ukwenza kube ngokwejwayelekile inani lezinto ezilahlekile, ochwepheshe beluleka izazi zesifo sikashukela ngokusebenzisa ilayisi.
Kepha lapha okuningi kuncike ezinhlobonhlobo zazo, ngoba irayisi elimhlophe elivame kakhulu elinenani lezithako, lifaka isitashi futhi alinayo i-fiber. Izinhlobo ezisele zokusanhlamvu ziphephile futhi zinconyelwe ukusetshenziswa.
Yikuphi ilayisi ukukhetha isiguli sikashukela
Ngaphezu kokumhlophe, kunezinhlobo ezimbalwa zerayisi:
- irayisi elinsundu - elinombala ohlukile, ngenxa yokuthi ngesikhathi sokucutshungulwa kwalo igobolondo le-bran ligcinwa;
- irayisi elibomvu - umholi empini yokulwa nesifo senhliziyo ne-cholesterol;
- nsundu - ngcono izici zokudla kwezitsha zerayisi;
- irayisi elenziwe okwejwayelekile - kwehlukile ngokuhlukahluka kokumhlophe kokuqukethwe kwenani elikhulu lezinto zokulandela;
- zasendle - eziqukethe inani elikhulu lama-antioxidants adingekayo ukuvikela umdlavuza.
Ukuhluka kwabo kusendleleni yokuthola, umbala, iphunga. Okuningi kuncike kubuchwepheshe bokucubungula okusanhlamvu. Kuyaziwa ukuthi inqwaba yezakhi zomzimba izisegobolondweni labo.
Uma imifino ejwayelekile yerayisi icutshungulwa kaningana: okokuqala yomiswa, phezulu bese kususwa amagobolondo, bese kususwa ezinye izinhlobo zerayisi, ezibavumela ukuba bakwazi ukugcina izimfanelo ezinhle. Lapho kucutshungulwa irayisi emhlophe nokukhonkotha i-kernel, impilo yayo yeshelufu iyanda, kepha kanye nalokhu:
- inani lezinto eziwusizo liyancishiswa;
- i-fiber yokudla icishe isuswe ngokuphelele;
- inkomba ye-glycemic iyanda.
Ilayisi elinsundu lithathwa njengelusizo kakhulu ukusetshenziswa, yize ligcinwa elibi kakhulu futhi liphekiwe isikhathi eside. Ngemuva kokusetshenziswa, irayisi elintshontshiwe liyalandela. Ukuyithola, okusanhlamvu okuluhlaza kuqala kuthambisa amanzi, kuphathwe ngomphunga, bese komile bese kuba ngumhlabathi. Ngenxa yalokhu, zonke izinto eziwusizo kugobolondo lwe-bran ziphenduka izinhlamvu.
Uhlobo luphi lwerayisi lesifo sikashukela mellitus okungcono ukubuza udokotela wakho. Ngokunokwenzeka, uchwepheshe uzokweluleka ukuthi ufake irayisi elibomvu ekudleni, ngoba ngohlobo 2 lwesifo sikashukela kubhekwa njengokulusizo kakhulu.
Lolu hlobo lokudla okusanhlamvu:
- ihlukanisa izinkomba zeshukela;
- isusa ubuthi;
- iyi-antioxidant enamandla;
- kuthinta kahle ukugaya.
Ngokunambitheka, kungaqhathaniswa nesinkwa se-rye esithambile.
Izinhlamvu zamarayisi zide futhi ziyindilinga. Akufani nje kuphela ngesimo, kepha futhi nokuqukethwe kwesitashi ne-GM. E-rayisi okusanhlamvu okude, ama-indices ayo aphansi, ngakho-ke kungcono kakhulu kwisifo sikashukela i-mellitus.
Irayisi elinsundu
Lolu hlobo lwerayisi ngemuva kokulungiswa ligcina igobolondo ne-husk. Irayisi elinsundu linothile ngamavithamini, izakhi ezilandelwayo kanye ne-fiber yokudla. I-Folic acid okusanhlamvu iqinisa ushukela futhi ibenze babaluleke kakhulu etafuleni likashukela.
Le nhlobonhlobo iyasiza ngokukhethekile ekukhulupheni. Ikhuthaza izinqubo zokuphinda zenziwe kabusha emangqamuzaneni, iguqule uhlelo lwenhliziyo, ithuthukise ukusebenza kwezindlala, kubandakanya namanyikwe. Kulokhu, umkhiqizo ukhuthaza ukuhlanganiswa kwe-insulin futhi unyusa ukuzwela kwezicubu kuyi-hormone.
Irayisi elinsundu
Uma umuntu ejwayele ukudla ilayisi elimhlophe elihlotshisiwe, khona-ke ilayisi elinsundu lizoba indawo efanelekayo yokusanhlamvu okungelusizo kakhulu lwesifo sikashukela sohlobo 2. Ukusetshenziswa kwayo ngeke kuthinte ushukela nganoma iyiphi indlela ngenxa yokuntuleka kwama-carbohydrate alula.
Izinhlamvu zifaka:
- selenium;
- ama-organic acid;
- amavithamini;
- amanzi e-soluble fiber.
Umkhiqizo unempahla embozekayo, ngakho-ke, ulusizo olukhulu ezifweni zohlelo lokugaya ukudla, luhambisana nesifo sikashukela.
Ilayisi lasendle
Ibizwa nangokuthi irayisi emnyama. Kungumholi kokuqukethwe kwezakhamzimba phakathi kwazo zonke izilimo. Kunzima impela ukuyithola nokuyithenga, njengoba okusanhlamvu kuqoqwa ngesandla futhi kudinga izimo ezikhethekile zokukhula.
Ukwakhiwa okusanhlamvu kuyinto:
- ama-amino acid angaphezu kwe-15;
- Amaprotheni
- i-fiber;
- izinto ezincane nezinkulu (kufaka phakathi i-zinc, i-magnesium, i-sodium).
Irayisi yasendle iqukethe ama-folic acid aphindwe kahlanu kunelayisi elinsundu, futhi okuqukethwe yi-caloric nge-100 g yomkhiqizo kungama-kcal ayi-101 kuphela. Ukuqanjwa okunjalo kubaluleke kakhulu kwisifo sikashukela sokukhulelwa, kanye nesifo sikashukela sohlobo 2.
Ilayisi elinamafutha
Ine-potassium, i-magnesium, i-selenium, i-iron, i-phosphorus. Uma kukhona irayisi lalezi zinhlobonhlobo, ungalungisa ushukela wegazi, ugcwalise umzimba ngamandla, futhi unciphise isifiso sokudla isikhathi eside. Inkomba ye-glycemic of okusanhlamvu imayunithi angama-38, angaphansi kakhulu kunalawo ansundu (50).
Izindlela ezimbalwa zokupheka nelayisi
Ngohlobo 2 sikashukela, ukudla kuyingxenye eyinhloko yokwelapha. Izitsha lapho kukhona irayisi zamukelwa etafuleni lesiguli, ngakho-ke kubaluleke kakhulu ukuzenza zinisele umlomo, zinambitheke futhi zibe nephunga.
Isobho
Ngaleli okusanhlamvu ungenza isobho elimnandi.
Ukupheka uzodinga:
- ukholifulawa - 300 g;
- ilayisi elinsundu noma elinsundu - 70 g;
- anyanisi;
- ukhilimu omuncu - 25 g;
- ibhotela;
- iparsley, dill.
I-anyanisi ihlutshiwe, inqunywe, isatshwe epanini. Faka ibhotela, ilayisi kanye nefry. Ingxube ebangelwa ibekwe epanini elinamanzi abilayo anosawoti. Okusanhlamvu kuphekwe kuze kuphekwe uhhafu, kuthi ngemuva kwalokho kukhishwe ikholifulawa eluhlaza isobho. Lapho isobho seliphekiwe, imizuzu emihlanu ngaphambi kokucisha umlilo, engeza i-spoonful of ukhilimu omuncu namakhambi kuwo.
Ama-Meatballs
Ungajabulisa isiguli ngama-meatballs enhlanzi ngerayisi ansundu. Ukuze upheke kuyadingeka: skrolela ku-grinder yenyama engu-400 g yezinhlanzi ezinamafutha aphansi, kanye nekhanda le-anyanisi elihlutshiwe. Faka iqanda, umqubuko ofakweko wesinkwa rye enyameni egayiwe, engeza usawoti. Pheka ama-irayisi agcwele ngokwehlukana bese uhlangana nenyama nengulube. Gingqa amabhola amancane, gazinga ku-iscrumbs bese ibila emanzini noma kusoso we-utamatisi.
Pilaf
Asikho isidlo esimnandi futhi esinempilo soshukela yi-pilaf. Ukulungiselela kwayo, ungasebenzisa izinhlobo ezinsundu, ezinsundu, ezibomvu zama kerayisi. Inyama kufanele ikhethwe inciphile, kungcono inkukhu (ungaba inyama yenkomo). 250 g wezinhlamvu zerayisi ziyagezwa, zisatshalaliswa epanini bese zihlanganiswa nesipuni esikhulu samafutha zemifino. I-fillet inqunywa ku-cubes futhi ihlanganiswe ne-pepper emnandi, inqunywe ibe yimichilo. Zonke izithako zihlanganisiwe, uthele ama-350 ml wamanzi bese ubeka umlilo ohamba kancane. Phezulu nge-clove yegalikhi. Lapho irayisi selilungile, lingafafazwa ngamakhambi.
Iseluleko! Uma upheka okusanhlamvu kuze kuphekwe uhhafu, bese ukhipha amanzi, uhlanze okusanhlamvu bese uwagcwalisa ngamanzi ahlanzekile, ulethe ukulungela, lapho-ke unganciphisa okuqukethwe kwesitashi esitsheni selayisi. Kunoma ikuphi, irayisi elimnyama, eliphekwe ngokubilisa ngaphandle kokufakwa kwezinongo ezahlukahlukene kanye ne-grvy enamafutha, lilungele ushukela.
Ilayisi libhekwa njengomkhiqizo olusizo wesifo sikashukela sohlobo 2. Kepha ukusetshenziswa kwezinhlobo ezimhlophe kungashuba isimo sesiguli, ngakho-ke kungcono ukuthi umuntu onesifo sikashukela akhethe irayisi elimnyama, elicutshungulwe kancane futhi eligcinwe i-husk. I-Basmati irayisi nezinhlobonhlobo ezimnyama zithandwa kakhulu.
Ungafunda futhi:
- Ubhontshisi wesifo sikashukela - kungani kudingekile kwiziguli ezinesifo sikashukela
- Ngabe peas ziyavunyelwa zohlobo 2 sikashukela
