Iphakethe lohlobo 2 sikashukela (luwusizo futhi luyingozi)

Ngeminyaka eyishumi ngayinye, ukudla kwethu kuyashintsha, hhayi okuncono: sidla ushukela omningi kanye namafutha ezilwane, imifino encane nezinhlamvu. Umphumela walezi zinguquko ngumqedazwe wesifo sikashukela esidonsa umhlaba wonke. I-Porridge yohlobo 2 sikashukela iyinto ebalulekile yokudla, umthombo wama-carbohydrate anzima nokugaya, obalulekile empilweni yamavithamini namaminerali. Phakathi kokusanhlamvu kukhona "izinkanyezi", okungukuthi, i-glycemia ewusizo kakhulu futhi encane ethinta kakhulu, kanye nabangaphandle ababangela ukugxuma okufanayo kushukela njengengxenye yamabhisikidi ebhokisini. Cabanga ukuthi yiziphi izindlela okudingeka ukhethe kuzo okusanhlamvu, okuvunyelwe ukuthi kufakwe okusanhlamvu ekudleni kwakho ngaphandle kokwesaba.

Kungani okusanhlamvu kufanele kube kwimenyu yesifo sikashukela

Ezakhiweni zomsoco, ama-carbohydrate kuphela anomphumela oqondile ku-glycemia kushukela. Ekudleni komuntu onempilo, bahlala ngaphezu kwe-50% yokuqukethwe kwamakhalori aphelele. Iziguli zesifo sikashukela kufanele zinciphise inani lama-carbohydrate, zishiya ekudleni okuwukuphela kwazo eziwusizo kakhulu: okusanhlamvu nemifino. Akunakwenzeka ukukhipha ngokuphelele ama-carbohydrate, ngoba angumthombo oyinhloko wamandla.

Izinhlobo zika-Type 2 sikashukela ziyimithombo emihle yamavithamini we-B1-B9. Okuqukethwe kwalezi zakhi ku-100 g kakolweni ongakulungiselelwe kuze kufike ku-35% wesidingo sansuku zonke. IVithamini B kwisifo sikashukela idliwa ngenkuthalo kunabantu abaphilile. Okukhulu kakhulu isidingo sesifo sikashukela esibolile. Lawa mavithamini anciphisa ukucindezela kwe-oxidative, akuvumela ukuba ulondoloze isikhumba esinempilo, amehlo, uthuthukise isimo se-mucous membrane. I-B3 ne-B5 zibandakanyeka ngqo ezinqubweni ze-metabolic, zifaka isandla ku-cholesterol ejwayelekile, zivuse amathumbu. I-B6 iyi-lipotropic, ivimbela ukuhlanganiswa okuvame kakhulu kwesifo sikashukela - okunamafutha hepatosis.

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%

Ukwakhiwa kwamaminerali okusanhlamvu akusona isigwili. Amaminerali abaluleke kakhulu atholakala kuzinhlamvu zesifo sikashukela sohlobo 2 yile:

1. UManganese ukhona kuma-enzymes anikezela nge-carbohydrate metabolism, athuthukise isenzo se-insulin yayo uqobo, futhi avimbele ushintsho olubi kwezicubu zamathambo nama-tendon. Ku-100 g ye-nokunye okufana nokolweni - ama-65% okunconywayo nsuku zonke kwe-manganese.
2. I-Zinc iyadingeka ekwakhekeni kwe-insulin namanye ama-hormone. I-100 g ye-oatmeal ingxenye yesithathu yanelisa isidingo sansuku zonke se-zinc.
3. I-Copper iyi-antioxidant, isishukumisi se-protein metabolism, ithuthukisa ukuhlinzekwa kwezicubu ezithinta i-oxygen. Ku-100 g yebhali - 42% yenani lethusi elidingekayo ngosuku.

Yikuphi okusanhlamvu okuthandayo

Ama-carbohydrate ezinhlaka ezahlukahlukene anemiphumela ehlukile ku-glycemia. Ama-carbohydrate avinjelwe ushukela aqukethe ikakhulu ama-monosaccharides kanye noshukela. Zinciphisa ngokushesha futhi zimunca, zikhulisa ushukela ngokumangazayo. Imvamisa aqukethe imikhiqizo enambitheka kamnandi: uju, amajusi wezithelo, namakhekhe, namakhekhe. Amanye ama-carbohydrate anzima ukugaya enza kancane ngezinga likashukela. I-molecule yabo inesakhiwo esiyinkimbinkimbi ngokwengeziwe, kuthatha isikhathi ukuyiphula ibe yi-monosaccharides. Abamele ama-carbohydrate anjalo - isinkwa, i-pasta, okusanhlamvu.

Ijubane lokwamukelwa koshukela oluyinkimbinkimbi aluthinteki kuphela ekwakhiweni, kepha futhi nasekucutshungulweni komkhiqizo womkhiqizo. Ngakho-ke, eqenjini lama-carbohydrate ayinkimbinkimbi kukhona amanye futhi angasebenzi kangako. Ngohlobo 2 lwesifo sikashukela, ukuhlanzwa ngakunye okwengeziwe, ukugaya, ukuphatha umusi kuthinta kabi i-glycemia. Isibonelo, okusanhlamvu okuphelele noma isinkwa se-bran kuzodala ukugxuma okuncane kushukela kunokudla okumhlophe. Uma sikhuluma okusanhlamvu, ukukhetha okuhle kakhulu kukhulu, okusanhlamvu okukhonjwe kancane, hhayi ukuphathwa ngokushisa.

Izici eziyinhloko zanoma yikuphi okusanhlamvu kwishukela sikashukela okuqukethwe kwama-carbohydrate kuwo kanye nesilinganiso sokufakwa kwawo, okungukuthi, inkomba ye-glycemic.

Idatha okusanhlamvu okuthandwa kakhulu iqoqwe etafuleni:

Okokuqala, unake okusanhlamvu okusanhlamvu. Njengoba likhulu, ushukela noshukela ophakeme uzokhuphuka ngemuva kokudla. Ijubane lokugaya iphalishi lincike ezimweni ngazinye zokugaya, ngakho-ke akunakwenzeka ukuthembela ngokungaboni kumanani we-GI. Isibonelo, kohlobo oluthile lwesifo sikashukela sohlobo 2, i-buckwheat ikhuphula kakhulu ushukela, kwabanye - cishe ngokungenakuphikwa. Unganquma kuphela umphumela wekhekhe othize ku-glycemia yakho ngokulinganisa ushukela ngemuva kokudla.

Kungenzeka ukubala cishe ukuthi kungakanani okusanhlamvu okufanele kube ekudleni kohlobo 2 sikashukela esisebenzisa amayunithi esinkwa. Ukunconywa okunconywayo nsuku zonke (akubandakanyi okusanhlamvu kuphela, kepha namanye ama-carbohydrate):

Ukudla No. 9, okwenzelwe abanesifo sikashukela, kuzokusiza futhi uthole ukuthi kungakanani okusanhlamvu okuvunyelwe kwisifo sikashukela sohlobo 2. Ikuvumela ukuthi udle kuze kufike ku-50 g wezinhlamvu ngosuku, inqobo nje uma ushukela unxephezelwe kahle. Buckwheat ne-oatmeal kuyathandwa.

Uhlobo luni lokudla okusanhlamvu okungathayipha isifo sikashukela esi-2

Isinqumo esihle kunazo zonke kusetshenzwa okusanhlamvu okuncane okuvela ku-buckwheat, ibhali, i-oats kanye ne-legumes: uphizi kanye ne-lentils. Ngomkhawulo othile, iphalishi yommbila kanye nezinhlamvu ezihlukahlukene zikakolweni kuvunyelwe. Uma ngesifo sikashukela i-mellitus iphekwe kahle futhi ihlanganiswe kahle neminye imikhiqizo, ukudla okulungile kuzothinta i-glucose kancane. Yikuphi okusanhlamvu okungadliwa: irayisi emhlophe, i-umzala ne-semolina. Nganoma iyiphi indlela yokupheka, bazoholela ekwandeni okukhulu koshukela.

Izimiso eziyisisekelo zokupheka okusanhlamvu kwesifo sikashukela sohlobo 2:

1. Ukwelashwa okushisa okuncane. Ama-groats akufanele abiliselwe ukungaguquguquki okuhle. Okuthandwa kakhulu, okusanhlamvu okuphekwe kancane kukhethwa. Amanye amabele (i-buckwheat, i-oatmeal, ingxenye yamabele) angadliwa noshukela oshisiwe. Ukuze wenze lokhu, badinga ukuthulula amanzi abilayo futhi bashiye ubusuku.
2. Iporridge ibilisiwe emanzini. Ekupheleni kokupheka, ungangeza ubisi ngokuqukethwe kwamafutha amancane.
3. I-Porridge yohlobo lwesifo sikashukela akuyona isidlo esimnandi, kodwa isitsha esisehlangothini noma ingxenye yesitsha esiyinkimbinkimbi. Ababeki ushukela nezithelo. Njengezengezo, amantongomane amukelekile, imifino, imifino ifiselekile. Inketho enhle kakhulu iphalishi yenyama nemifino eminingi.
4. Ngokuvimbela i-atherosclerosis kanye ne-angiopathy, iphalishi enoshukela iyayalwa ngemifino, hhayi ngamafutha ezilwane.

Oatmeal

Iningi lezakhamzimba ezisegobolondweni i-oat. Uma i-oats ihlanzeka ngamandla, ichotshoziwe, i-steam, ngeke kube lula ukuyisebenzisa. Ukupheka okumnandi oku-oatmeal okusheshayo, okudingayo nje ukuthulula amanzi abilayo, empeleni, akuhlukile kune-bhotela lebhotela: kuhlala kungumsoco omncane wezakhi. Kuzo zonke okusanhlamvu oku-oat, okuqukethwe kuvithamini B1 kungama-31% ejwayelekile, eHercules - 5%, kuma-oat flakes angadingi ukupheka, noma ngaphansi. Ngaphezu kwalokho, lapho kusetshenzwa kangcono okusanhlamvu, kuphakama ukutholakala kweshukela kulokho, ngakho-ke, ngesifo sikashukela sohlobo 2, inketho engcono kakhulu ye-oatmeal ngama-flakes ukupheka isikhathi eside. Zithelwa ngamanzi abilayo futhi zishiywe ukuvuvukala amahora angama-12. Proportions: kwengxenye 1 eyodwa ibamba izingxenye ezingama-3-4 zamanzi. I-Oatmeal akufanele idliwe kaningi ngeviki, ngoba ifinyelela i-calcium emzimbeni.

Buckwheat

Iminyaka engu-50 edlule, iphalishi le-buckwheat lithathwa njengelusizo kakhulu, ngezikhathi zokushoda, iziguli ezinesifo sikashukela zize zathola futhi ngamakhuphoni. Ngesinye isikhathi, i-buckwheat yanconywa ngisho njengezindlela zokunciphisa ushukela. Ucwaningo lwamuva nje lufingqe isisekelo sesayensi salezi zincomo: I-Chiroinositol itholakala nge-buckwheat. Uyanciphisa ukumelana ne-insulin futhi igqugquzela ukususwa okusheshayo koshukela emithanjeni yegazi. Ngeshwa, le nto ese-buckwheat inambitheka kahle ngesitashi, ngakho-ke i-porridge ye-buckwheat isalokhu ikhulisa i-glycemia. Ngaphezu kwalokho, umphumela we-hypoglycemic we-chiroinositol ukhombisa kude nalo lonke uhlobo 2 sikashukela. Okuningi ku-buckwheat kushukela

Ibhali neparele

Lezi zinhlamvu zingumkhiqizo wokucubungula ibhali. I-Pearl ibhali - okusanhlamvu okugcwele, ibhali - kuchotshoziwe. I-Porridge inokwakheka okusondele kakhulu: amavithamini B3 amaningi no-B6, phosphorus, manganese, ithusi. IBarley ine-GI ephansi kakhulu phakathi kwezinhlamvu, ngakho-ke isetshenziswa kabanzi ekudleni kweziguli ezinesifo sikashukela.

Ibhali le-Pearl yesifo sikashukela liyinkambo yesibili ephelele. Ingilazi yebhali ithelwa ngamanzi abandayo ebusuku. Ekuseni, amanzi ayakhishwa, okusanhlamvu kuyahlanzwa. Bilisa iphalishi ezinkomishini eziyi-1.5 zamanzi ngaphansi kwesivalo kuze kuphele amanzi, emva kwalokho ipani lisongwe okungenani amahora ama-2. I-anyanisi ethosiwe, izitshulu, amakhowe othosiwe, izinongo zengezwa kuphalishi webhali.

Ama-burley groats aphekwe ngokushesha: ayagezwa, athelwa ngamanzi abandayo, aqine ngaphansi kwesembozo imizuzu engama-20, bese eshiyelwa imizuzu engu-20. Proportions: 1 tsp. Izibiliboco - 2.5 tsp. Amanzi. Imifino ethosiwe yengezwa ngesandla esivuthisiwe iphalishi lebhali elenzelwe ukwenziwa: iklabishi, uphizi oluhlaza, isitshalo seqanda, ubhontshisi oluhlaza.

Ukolweni

Ama-Wheat groats ayatholakala ngezinhlobo eziningi. Isifo sikashukela, ungafaka kumenyu kuphela ezinye zazo:

1. I-Poltava porridge iyinkimbinkimbi kunazo zonke, ingxenye yamagobolondo kakolweni igcinwa kuwo. Ngokudla okunesifo sikashukela, ama-Poltava groats amakhulu amakhulu we-1 afaneleka kangcono. Ilungiselelwe ngendlela efanayo nebhali, isetshenziswa ezitsheni eziphambili kanye nesobho.
2. I-Artek - ukolweni osikwe kahle, upheka ngokushesha, kepha ushukela uvusa kakhulu. Kungcono ukupheka okusanhlamvu okuvela ku-Artek ku-thermos: uthele amanzi abilayo bese ushiya u-whisk amahora amaningi. Iresiphi yendabuko enoshukela nebhotela akuyona eye-2 diabetes. Umphumela omncane kunoshukela wegazi uzoba nenhlanganisela yamabele okusanhlamvu nemifino entsha, inhlanzi, izinkukhu.
3. Ama-bulgur groats acutshungulwa anamandla kakhulu, okusanhlamvu kakolweni ngoba akugcini nje ngokuchotshozwa, kepha futhi kuphekelwa ukupheka kokuqala. Ngenxa yalokhu, i-bulgur ipheka ngokushesha kune-porridge kakolweni ejwayelekile. Esikhathini sikashukela, lokhu okusanhlamvu kusetshenziselwa umkhawulo, ikakhulukazi ngesimo esibandayo njengengxenye yamasaladi emifino. Iresiphi yendabuko: utamatisi omusha, iparsley, i-cilantro, u-anyanisi oluhlaza, i-oyili yeminqumo, i-bulgur ebilisiwe futhi ebolile.
4. I-Couscous itholakala ku-semolina. Ukupheka i-umzala, kwanele ukuwukhulisa imizuzu emi-5 ngamanzi abilayo. Kokubili i-umzala ne-semolina yesifo sikashukela kunqatshelwe ngokuphelele.

Ilayisi

E-irayisi, ubuncane bamaprotheni (amahlandla ama-2 ngaphansi kwe-buckwheat), amafutha emifino enempilo cishe awekho. Inani eliphambili lokudla okwenziwa ngelayisi elimhlophe ama-carbohydrate angagaya ukudla. Lokhu okusanhlamvu kwesifo sikashukela kuyaphikiswa, ngoba kuholela ekukhupheni okukhulu ushukela. Inkomba ye-glycemic yelayisi elinsundu ayiphansi kakhulu, ngakho-ke ingafakwa ekudleni ngezinga elithile. Funda kabanzi mayelana nelayisi kushukela

Millet

Imininingwane eku-GI ye-millet porridge iyahlukahluka, kepha emithonjeni eminingi babiza inkomba 40-50. UMillet ucebile ngamaprotheni (cishe ama-11%), amavithamini B1, B3, B6 (100 g ikota lokudla okujwayelekile), i-magnesium, phosphorus, manganese. Ngenxa yokunambitheka, le porridge ayisetshenziswa kakhulu. Ngohlobo 2 sikashukela, amabele ayengezwa esikhundleni selayisi nesinkwa esimhlophe emikhiqizweni enziwe inyama.

I-Pea ne-Lentil

I-GI yamathanga ne-lentil eluhlaza ingama-25. Le mikhiqizo inothile ngamaprotheni (25% ngesisindo), i-fiber (25-30%). I-legumes yisikhundla esihle kakhulu sokudla okusanhlamvu okuvinjelwe kushukela. Zisetshenziselwa izifundo zokuqala nezitsha eziseceleni.

Indlela elula yokudla kwephalishi le-pea: cwilisa ingilazi yephizi ngobusuku, upheke ukushisa okuphansi kuze kube yilapho ubilisiwe ngokuphelele. Ngokwehlukana, gazinga anyanisi oqoshiwe emafutheni yemifino, inkathi nabo iphalishi.

Ilineni

Amafutha okunamafutha enza okungama-48% wembewu yefilakisi; ngokuya okuqukethwe omega-3, ifilakisi iqhawe phakathi kwezitshalo. Cishe i-27% i-fiber, kuthi u-11% uyi-fiber yokudla encibilikisiwe - mucus. I-GI yembewu yefilakisi - 35.

I-Flaxseed porridge ithuthukisa ukugaya, inciphise isifiso sokudla, inciphise ukunxanela amaswidi, ibambise ukukhuphuka koshukela ngemuva kokudla, yehlise i-cholesterol. Kungcono ukuthenga imbewu ye-porridge ephelele bese uzigaye. Imbewu eluhlaza ithululelwa ngamanzi abandayo (ingxenye yezingxenye ezimbili zamanzi iye engxenyeni eyodwa yembewu) futhi ifakwa emahoreni amabili kuya kwayi-10.