Izithelo zesifo sikashukela sohlobo 2: yiziphi ezingakwazi nezingakwazi

Izinhlobo zesifo sikashukela sohlobo 2 ziphoqelelwa ukuba zinciphise umsoco wazo: zilahle ngokuphelele amaswidi, unciphise amafutha ezilwane nemifino ethosiwe. Ngisho nezithelo zivunyelwe ukudla noshukela ngamanani amancane hhayi zonke. Kepha bangumthombo oyinhloko wamavithamini, ama-antioxidants, ama-bioflavonoids, amaminerali nezinye izinto ezidingekayo.

Isilinganiso sabaneshukela kwizithelo zixubekile: abanye benqaba ngokuphelele ukusetshenziswa kwabo, besaba ukuvusa i-hyperglycemia. Abanye bawadonsa ngokungalawulwa ngethemba lokuthi izinzuzo zizowunqoba lo monakalo. Njengokuhlala kunjalo, okushiwo ngegolide kunele: izithelo zingadliwa ngobuningi obulinganiselwe, ngokunikezwa ukwakheka kwabo nomphumela ushukela wegazi.

Isidingo sezithelo sikashukela

Izizathu zokuthi kungani abantu abanesifo sikashukela belulekwa ukuthi bangayeki izithelo:

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%

1. Ziqukethe amavithamini amaningi. Isibonelo, i-grapefruit ne-plums ine-beta-carotene, evuselela amasosha omzimba, ivimbela ukunqwabelana kwama-radicals wamahhala, isimilo sohlobo 2 sikashukela. I-Vitamin A eyenziwe nge-carotene iyadingeka ukuze i-retina isebenze kahle. IBlackcurrant ne-sea buckthorn zingompetha kokuqukethwe kwe-ascorbic acid, okungeyona kuphela i-antioxidant enamandla, kodwa futhi kunciphisa ukumelana ne-insulin, futhi kusiza ukudonsa insimbi.
2. Izithelo ezinemibala egcwele kakhulu zigcwele ama-flavonoids. Banomphumela we-antioxidant ne-antibacterial, ngokuhambisana ne-ascorbic acid ngcono isimo sezindonga ze-vascular, okubaluleke kakhulu kwabanesifo sikashukela ngezimpawu zokuqala ze-angiopathy.
3. I-Quince, i-cherry, i-cherry nezinye izithelo ziqukethe i-chromium, edingekayo ukuze kusebenze ama-enzymes anikezela nge-carbohydrate metabolism. Ngesifo sikashukela, izinga le-chromium liyancipha ngokuqinile.
4. Ama-Blueberries, ama-raspberries, ama-currants amnyama angumthombo we-manganese. Le nto etholakala ngomkhondo ibandakanyeka ekwakhekeni kwe-insulin, inciphisa ubungozi be-hepatosis enamafutha, evame ukuhambisana nesifo sikashukela sohlobo 2.

Imvelo yezithelo nemifino engamboza isidingo sezakhamzimba ingama-600 g ngosuku. Ku-mellitus yesifo sikashukela, kuyathandeka ukuthobela le nkambiso ikakhulukazi ngenxa yemifino, ngoba inani elinjalo lezithelo lizoholela ku-glycemia ephezulu ngosuku lokuqala. Zonke ziqukethe ushukela omningi, zinenkomba ye-glycemic ephezulu.

Yiziphi izithelo ezivunyelwe ngohlobo 1 lwesifo sikashukela

Iziphi izithelo umuntu onesifo sikashukela angaba nazo:

1. Imbewu yamantongomane: ama-aphula kanye namapheya.
2. Izithelo zeCitrus. Okuphephe kakhulu kwe-glycemia ulamula nogilebhisi.
3. Amajikijolo amaningi: ama-raspberries, ama-currants, ama-blueberries, amajikijolo, amajikijolo, sitrobheli. Ama-Cherries nama-cherries nawo ayavunyelwa. Naphezu kweqiniso lokuthi ama-cherries amnandi kakhulu, kukhona inani elilinganayo lama-carbohydrate kuwo, kuma-cherries kuphela ukunambitheka okumnandi kuhlanganiswa nama-asidi.
4. Ezinye izithelo ezixakile. Ama-carbohydrate amancane ku-avocado, ungayidla ngokungenamkhawulo. Izithelo ze-Passion zicishe zilingane ne-pearl ngokuya ngomthelela wazo ku-glycemia. Izithelo ezisele ezishisayo zivunyelwe nge-mellitus yesikhathi eside esinxephezelwe sikashukela, futhi ngisho nangaleso sikhathi esincane kakhulu.

Udinga ukudla izithelo njengamapayini amasha aphelele, ama-apula nama-apula awaqabali. Lapho ukubila nokuhlanza, amavithamini nengxenye ye-fiber kubhujiswa, ukutholakala koshukela kuyanda, okusho ukuthi i-glycemia ikhuphuka ngokushesha nangaphezulu ngemuva kokudla. Akukho-fayibha nhlobo kumanzi wezithelo acacisiwe, ngakho-ke akufanele kudliwe kushukela. Kungcono ukudla izithelo zabanesifo sikashukela ekuseni, kanye nehora nangesikhathi sokuqeqeshwa noma noma yimuphi umsebenzi wesikhathi eside womzimba.

I-Currant

Omunye wemithombo enhle ka-Vitamin C yi-blackcurrant. Ukumboza isidingo sansuku zonke se-ascorbic acid, ngama-50 g kuphela amajikijolo anele. Futhi kwi-currant kunezinto ezilandelwayo ezibalulekile kwisifo sikashukela i-mellitus - cobalt kanye ne-molybdenum. Ama-currants amhlophe nabomvu ampofu kakhulu ekwakhiweni kunokumnyama.

I-Apple

“Yidla i-apula ngosuku, udokotela ngeke aludinge,” kusho isaga sesiNgisi. Kukhona iqiniso elithile kulo: i-fiber ne-organic acid ekwakhiweni kwalezi zithelo zithuthukisa umgudu wokugaya ukudla, ukusekela i-microflora ngokwesilinganiso. Amathumbu anempilo angesinye sezisekelo zokugonywa okunamandla. Kepha ukwakheka kwamavithamini kwama-apula kunempilo kunalokho. Lezi zithelo zingaqhosha ngaphandle kokuthi i-ascorbic acid. Kuliqiniso, bakude nabaholi: ama-currant, ulwandle i-sihlahla sivulekile, okhalweni. I-ayoni kuma-apula ayiyona into enjengokuthi kuthiwa ayifani, futhi le ngxenye idonswa ezithelo elibi kakhulu kunasebomvu inyama ebomvu.

Ipomegranate

Ibizwa ngokuthi isithelo esihlanza imithambo yegazi. Ulwa nezimbangela ezintathu ze-atherosulinosis - kunciphisa umfutho wegazi, cholesterol kanye nokuxineka oxidative. Ngokusho kocwaningo, ama-25% esifo sikashukela asebenzisa amapomegranati nsuku zonke asethuthukisile isimo se-vascular. Umuthi wendabuko uthi i-pomegranate emandleni okuhlanza isibindi namathumbu, athuthukise ukusebenza kwamanyikwe. Okuningi kuma-grenade esifo sikashukela.

Amagilebhisi

I-Grapefruit ine-immunostimulating, i-choleretic. Ibuyisela amandla i-cholesterol, futhi nezithelo ezinenyama ebomvu kuyenza isebenze kakhulu kunokuphuzi. I-flavonoid naringenin equkethwe kwamagilebhisi iqinisa ama-capillaries, ithuthukisa umzimba. Okuningi kumagilebhisi ashukela.

Izithelo ezivinjelwe zohlobo 1 noshukela 2

Izithelo, efiselekayo ukungafaki ngokuphelele ekudleni, zimbalwa ngokumangazayo.

Isifo sikashukela akufanele:

• ikhabe isithelo esine-GI ephezulu kunazo zonke. Ikhulisa ushukela ngaphezu kwamazambane abilisiwe nelayisi elimhlophe. Lo mphumela we-glycemia uchazwa ngokuqukethwe ushukela omningi nokuntuleka kwe-fiber;
• ikhabe. Kunama-carbohydrate ambalwa asheshayo kuwo, kepha i-fiber yokudla iyabananela, ngakho-ke kuyingozi encane kumuntu onesifo sikashukela kune ikhabe;
• ezitsheni ezomisiwe, hhayi kuphela lonke ushukela ovela kuzithelo ezintsha ohlanganiswe, kepha ushukela owengeziwe uyangezelelwa. Ngokubukeka okukhanga kakhudlwana nokulondolozwa okungcono, afakwe isiraphu. Ngokwemvelo, ngemuva kokwelashwa okunjalo, iziguli ezinesifo sikashukela azikwazi ukuzidla;
• Ubhanana ungumthombo omuhle kakhulu we-potassium ne-serotonin, kepha ngenxa yobumnandi obandayo, abanesifo sikashukela bangakwazi ukuyikhokha kanye ngenyanga.

Iphayinaphu, i-Persimmon, imango, amagilebhisi ne-kiwi kune-GI esezingeni lama-50 amayunithi. Ngohlobo 1 sikashukela, zingadliwa ngaphandle kwemikhawulo, inqobo nje uma lesi sifo sinxephezelwe. Ngohlobo 2, ngisho namanani amancane alezi zithelo azoholela kushukela elandisiwe. Ukuvimbela lokhu kungenzeki, ungaphendukela kubuchwepheshe obuthile bokwehlisa inkomba ye-glycemic.

Isithelo Esiphansi Se-Glycemic Index

Inani le-GI lithinteka ngokwakhiwa kwama-carbohydrate kanye nokutholakala kwawo, ukudaya kalula kwesithelo, inani le-fiber kulo, nendlela yokulungiselela. Izithelo ziqukethe kalula ama-carbohydrate angagayeki ngezindlela ezahlukahlukene. IGlucose ingena ngokushesha egazini, ikhulisa i-glycemia. I-Fructose ingaphenduka ushukela kuphela ngosizo lwesibindi. Le nqubo ithatha isikhathi, ngakho-ke i-fructose ayibangeli ukukhuphuka okubukhali kwe-glycemia. I-sucrose engaphakathi emzimbeni ivele ibe ushukela ne-fructose.

Kuzithelo ezine-GI ephansi, ushukela omncane kanye ne-sucrose, ubuningi be-fiber. Ngokwesilinganiso esigunyaziwe, zingadliwa ngaphandle kokulimaza impilo.

Izithelo eziphephe kakhulu kuhlobo 2 sikashukela:

Inkomba ye-glycemic ka-30 ingaziqhayisa ngamajikijolo, amajikijolo, amagilebhisi, ama-sitrobheli, ama-cherries, ama-currants abomvu, ama-tangerines, ama-clementines.

Izithelo zokupheka zabanesifo sikashukela

Ngohlobo 2 sikashukela, i-hyperglycemia ngemuva kokudla kwenzeka uma ushukela engena egazini ngokushesha ezingxenyeni ezinkulu. Ngenxa yokuba khona kokumelana ne-insulin kanye nokuwohloka ekwakhekeni kwe-insulin, ushukela awunaso isikhathi sokudlulisela kumangqamuzana ngesikhathi bese lunqwabelana egazini. Kungalesi sikhathi lapho kwenzeka khona ukulimala kwemithambo yegazi nezicubu zezinzwa, okuyimbangela yazo zonke izinkinga zesifo sikashukela sekwephuzile. Uma uqinisekisa ukugeleza okufanayo kweglucose egazini, okungukuthi, ukunciphisa i-GI yokudla, i-hyperglycemia ngeke yenzeke.

Ungayinciphisa kanjani i-gi ezitsheni:

1. Kukhona izithelo kuphela ngesimo esingafinyeleleki kahle, awukwazi ukuzipheka noma ukusibhaka.
2. Lapho kungenzeka, ungahloli. Kukuyo lapho i-fiber iningi likhona - Imikhiqizo ithuthukisiwe nge-fiber.
3. I-fiber ehlanganisiwe noma i-bran ifakwa ezitsheni zezithelo ngenani elincane le-fiber yokudla. Ungangeza amajikijolo ezinkomeni ezihlanganisiwe.
4. Wonke ama-carbohydrate anciphisa i-GI yawo ekudleni okunamaprotheni namafutha. Ukufakwa kweglucose phambi kwayo kuyabambezeleka.
5. Kuyelulekwa ukuthi ungakhethi izithelo ezivuthiwe ngokuphelele, ngoba kunzima ukuthi ushukela othile okuzo ufinyelele. Isibonelo, ubhanana ovuthiwe unamaphuzu angama-20 aphezulu kunalawo aluhlaza.

Njengesibonelo, sinikeza izindlela zokupheka zezitsha lapho zonke izakhiwo ezizuzisayo zezithelo zigcinwa khona nomphumela wazo omubi ku-glycemia uncishiswa.

• Oatmeal ibhulakufesi

Kusihlwa, uthele i-6 tbsp esitsheni esingamalitha, (ingilazi yeglasi noma isitsha sepulasitiki). wezipuni of oatmeal, 2 wezipuni of bran, 150 g yogurt, 150 g ubisi, idlanzana yezithelo nge-GI ephansi noma ephakathi. Hlanganisa konke, kushiye ngaphansi kwesivalo ubusuku bonke. Uyacelwa uqaphele: okusanhlamvu akudingi kuphekwe.

• I-Natural Diabetesic Lemonade

Sika kahle i-zest ngama-lemons ama-2, ulethe ku-thumba ku-2 l wamanzi, shiya amahora ama-2, upholile. Faka ijusi kusuka kulamula kanye nesipuni se-stevioside ekungenisweni okubandayo.

• Ikhekhe eli-curd

Hlikihla isigamu sekilo likashizi we-cottage shizi onamafutha amancane, engeza izipuni ezi-2 ze-oatmeal encane, izikhupha ezi-3, i-2 tbsp. wezipuni zeyogathi engafakiwe, i-sweetener ukunambitha. Shaya ama-squirrel ama-3 kuze kube yilapho igwebu eliqinile uxube ku-curd. Beka inqwaba ngendlela efinyelelekayo bese uthumela ukuyibhaka isigamu sehora. Ngalesi sikhathi, chaza u-5 g we-gelatin engilazini yamanzi. Pholisa isisindo se-curd ngaphandle kokukhipha esimweni. Faka ama-raspberries noma amanye amajikijolo avunyelwe ushukela phezulu, uthele i-gelatin phezulu.

• Bhaka Avocado

Sika i-avocado phakathi, uthathe itshe kanye ne-pulp ethile. Emthonjeni ngamunye, faka i-spoonful of ushizi ogayiwe, shayela amaqanda ama-2 izigwaca, usawoti. Bhaka imizuzu engu-15. Iresiphi ilungele ukudla okuphansi kwe-carb.