Ukudla sikashukela kuhlotshaniswa nokwehliswa okubukhali kwamaswidi ekudleni. Ukwenza ukondleka kwabo kuphume ngokuphelele, abanesifo sikashukela bafuna ukufaka ushukela ocwengekile ngoshukela wemvelo. Izinsuku zesifo sikashukela sohlobo 2 zibonakala zimbi kakhulu kunezimbila ezimbalwa zikashukela oxutshwe noshukela.
Izithelo zesundu date zibizwa ngokuthi isinkwa sasogwadule, kukholelwa ukuthi ungaphila ngokuzidla namanzi. Ngokuya ngenganekwane, uSanta Onufry uchithe iminyaka engama-60 eyedwa, edla kuphela izimpande nezinsuku. Ukuqonda ukuthi ngabe zilusizo ngempela, cabanga ukwakheka okuningiliziwe kwalezi zithelo, zijwayeze izakhiwo zazo ezizuzisayo, uthole ukuthi yini enquma ukunambitheka kwazo okumnandi, futhi ubone ukuthi izinsuku zingayenza impilo yesifo sikashukela ibe ngaphandle kokulimaza impilo yakhe.
Ukuthi udla yini izinsuku zabanesifo sikashukela noma cha
Okokuqala, ake sibheke ukuthi yiziphi izinto ekwakhekeni kwezinsuku ezibanika ukunambitheka okumnandi. Ngaphambi kokomiswa, izithelo eziningi zifakwe kusiraphu kashukela ukuze izithelo ezitholakele ezomile zithambe, zingalahli isethulo sazo, futhi zigcinwe kangcono. Izinsuku azidingi le nqubo, ziqoqwa ikakhulukazi ngesimo esivuthiwe bese zomiswa ngokushesha ngaphansi kwelanga elishisayo eliseningizimu, ezinye izithelo ziqala ukubuna ngisho nasemithini yesundu. Ukucutshungulwa emagumbini okomisa kwenzeka kuphela okunamanzi kakhulu noma kuvezwe izithelo zemvula. Ngenxa yokuqukethwe okuphezulu kushukela wabo uqobo, ungaqiniseka ukuthi izinsuku ezisethosheni zazingafakwa emanzini.
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%
Cishe ama-70% ezinsuku angama-carbohydrate angahlanzekile, I-20% - amanzi, i-6% - i-fiber yokudla. Izinto ezisele zibangela i-4% kuphela. Ukwakheka kwama-carbohydrate kuncike ezinhlobonhlobo zezinsuku. Izinhlobo ezomile ziqinile, zigcinwa kangcono. Ukunambitheka kwabo okumnandi kungumphumela wokuqukethwe okuphezulu kweshukela lomoba - i-sucrose. Izinhlobo ezithambile zithambile ngokwengeziwe, ushukela kuzo uvinjelwe, isiraphu ezingxenyeni ezilinganayo ze-fructose noshukela. I-molecule yoshukela ejwayelekile granured inokwakheka okufanayo kwamakhemikhali, ngakho-ke, lapho ifakwa emgungwini wesisu, kokubili ushukela ojwayelekile noshukela wosuku kuzohlukaniswa ngokulinganayo. Ngale ndlela Amagremu ayi-100 izinsuku ezilingana nama-70 amagremu kashukela ocoliweyo. Kumuntu onesifo sikashukela ngokuya ngemetabolism nomthwalo we-pancreatic, alingana ngokuphelele.
Zonke izakhiwo ezisebenzayo zezinsuku zigxile ku-4% osele. Lokhu akuyona into encane kangako, uma kubhekwa ukuthi imithamo yansuku zonke yamavithamini namaminerali ibalwa ezinkulungwaneni zegramu.
Isihlahla sosuku. Izithombe
Izinzuzo nokudlula kwezinsuku zeziguli ezinesifo sikashukela
Esikalini, "ngoba" iqiniso lokuthi ungadla izinsuku zesifo sikashukela, faka:
- Ukunambitheka okumangazayo kwamadethi, okungafaniswa ngokuphelele noshukela ocoliweyo.
- Okuqukethwe okuphezulu kwe-magnesium ne-Vitamin PP kulezi zithelo, ezisiza ukuthi imithambo ikwazi ukwandisa futhi iqhubuze igazi ezicutshini zomzimba, okusho ukuthi yenza lula ukufinyelela kwe-glucose kumaseli.
- Potassium ekwakhiweni, okusiza ukunciphisa ukumelana ne-insulin - umlingani ojwayelekile wesifo sikashukela 2.
- Izinsuku zokudla ze-fiber, zithuthukisa i-gastric motility.
- Futhi, ekugcineni, izinsuku ziyindlela enhle yokuvikela i-hypoglycemia uma kungenzeka kusetshenziswe ngokweqile izidakamizwa ze-insulin noma ze-hypoglycemic.
Kwabanesifo sikashukela, izici ezingezinhle zezinsuku zingakhula kalula izimbali. Sithi kubo:
- Okuqukethwe kwekhalori okuphezulu kwalezi zithelo kungama-292 kcal, angaqhathaniswa nama-dessert amaningi. Lokhu kwenza kube nzima ukwehlisa isisindo, okuvame ukuba yisifo sikashukela.
- Inkomba ephakeme kakhulu ye-glycemic phakathi kwezithelo ingu-146 amakhabe izikhathi ezimbili nama-apula aphindwe ka-5. Kungenxa yakhe ukuthi izinsuku ezisohlwini lwemikhiqizo enqatshelwe isifo sikashukela.
- Ukuqina kokugaya ikhasi, ngenxa yokuthi yimiphi izinsuku ezingavunyelwe ezifweni zohlelo lokugaya ukudla.
Ukwakheka kwezinsuku ngamagremu ayi-100
Ukuqanjwa kubala kuphela lezo zakhi zomzimba ezinokuqukethwe ngezinsuku kubalulekile, i.e. idlula i-5% yesidingo sansuku zonke somzimba womuntu ojwayelekile kule nto.
| Ama-Nutrients | Okuqukethwe ku-100 g, mg | % yezidingo zansuku zonke | Ukusetshenziswa komzimba | Izinzuzo Zesifo Sikashukela |
| Magnesium | 69 | 17 | I-Protein synthesis, ukusekelwa kohlelo lwezinzwa, ukukhuthaza kwe-bile secretion kanye nomsebenzi wamathumbu. | I-Vasodilation, ngenxa yokuthi igazi labanesifo sikashukela esinokuqukethwe okunoshukela omningi kudlula kalula kuma-capillaries amancane kakhulu. |
| Vitamin B5 | 0,8 | 16 | Ukukhiqizwa kwe-Hormone nokukhiqizwa kwe-antibody, ukuvuselelwa kabusha kwe-mucosal. | Ukubamba iqhaza njengomlamuleli ekusebenzeni kwe-metabolism, kufaka phakathi ukumuncwa kwama-carbohydrate. |
| Potassium | 370 | 15 | Iqukethe kuwo wonke amaseli omzimba, inesibopho sokuqothuka kwemisipha, ukugcina ibhalansi yamanzi. | Umsebenzi we-membranes odlulisa i-glucose esitokisini, ugcina ukuhlangana kwegazi okujwayelekile kushukela. |
| IVithamini PP | 1,9 | 10 | I-Metabolism yamafutha namaprotheni, yehlisa i-cholesterol. | Umphumela we-vasodilating. |
| I-iron | 1,5 | 8 | Iyingxenye ye-hemoglobin, ihlinzeka oksijini kuzo zonke izitho zomzimba. | Yehlisa amathuba okukhula kwe-anemia nge-nephropathy. |
Kungadliwa malini
Masenze izibalo ezilula:
- Inani elinomsoco lemikhiqizo yabanesifo sikashukela abangadingi i-insulin kufanele libe yingxenye yesilinganiso senani lama-carbohydrate. Ngokuqukethwe kwakhalori nsuku zonke okungama-2500 kcal, ama-1250 awo angama-carbohydrate.
- Ngo-100 g wezinsuku - cishe amakhalori angama-300, okungukuthi, okwesine kokujwayelekile kwansuku zonke.
- Ngakho-ke, izinsuku ezingama-8-10, okungukuthi, ukulingana okungaka ku-100 g, kunciphisa umuntu onesifo sikashukela engxenyeni egcwele isigaxa se-buckwheat porridge, esidlula kakhulu izinsuku ngokuya ngokuqukethwe kwezakhi zomzimba.
- Ama-carbohydrate ayinkimbinkimbi ephalishi, azongena egazini ngokulinganayo, ngaphandle kokubanga ushukela obukhali. Futhi uma udla izinsuku ezine-GI enkulu, lokhu kuzoholela ekugxumeni kukashukela futhi kusheshise ukuthuthukiswa kwezinkinga zesifo sikashukela.
Iziphetho, njengoba sibona, ziyadumaza. Abanesifo sikashukela ezinoshukela omningi, okungahlali kunxephezelwe ngaso sonke isikhathi, bangakhohlwa ngezinsuku. Ngokunxeshezelwa okuhle, izinsuku ezinesifo sikashukela sohlobo 2 zivunyelwe ngobuningi obuncane - izingcezu ezi-2 ngosuku. Zidla kakhulu ekudleni okuphezulu ku-fiber, ngokwesibonelo, ukwenza ushukela okusanhlamvu okuphelele. Ngakho-ke, kungenzeka ukunciphisa ijubane lokungena kushukela kusuka ezinsukwini ungene egazini.
Kubantu abanesifo sikashukela esincike ku-insulin, ukubalwa komuthi kusekelwe ekutheni ama-15 g wezinsuku (2 ama-pcs.) Aqukethe amayunithi ama-2 esinkwa.
Ngaphezu kwalokho:
- I-athikili ewusizo kakhulu kwabanesifo sikashukela kuma-carbohydrate asheshe futhi acothayo.
- Lemon kungenzeka ngesifo sikashukela nokuthi malini
