Amafutha ane-Type 2 sikashukela: kungenzeka noma cha?

Isifo sikashukela sibeka imikhawulo ebalulekile ekudleni, ukubaluleka kwalowo nalowo mkhiqizo owawuyijwayele ngaphambili ngemuva kokuxilongwa kufanele uphinde ucatshangwe. Ukuqonda ukuthi kungenzeka yini ukuthi iziguli ezinesifo sikashukela zidle isaladi, sizofunda kabanzi ukwakheka kwazo nezakhiwo eziwusizo. Sizobhekana nobungozi obukhona bokusebenzisa ngokweqile bese sithola ukuthi singawupheka futhi siwusebenzise kanjani lo mkhiqizo ukuze sinciphise ukulimala okungaba khona.

I-lard enosawoti, ubhekeni omnandi, okokudla okungaphansi kwe-meaty, ubakaki obhemayo, icrispy Crazy, isinqe segalikhi, i-lardo exotic kithi - yonke le mikhiqizo yenziwa ngamafutha engulube angaphansi. Ukuqina kwamafutha kungafinyelela ku-15 cm, kepha izitsha ezimnandi kakhulu zitholakala ungqimba lwamafutha angamasentimitha amane nanhlanu.

Ukwakheka kwezinwele noma ukuthi uqukethe ushukela

Ingxenye eyinhloko yamafutha ngamafutha. Ubuncane - emafutheni anezendlalelo ezibanzi zenyama, kusuka ku-50 g nge-100 g yomkhiqizo. Kumafutha ahlanzekile - aze afike ku-90-99 amagremu wamafutha.

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%

Amafutha yisithako esine-khalori ephezulu kakhulu ku-1 g ye-9 kcal yonke. Ngenxa yalokhu, isigaxa samafutha segremu esingu-100 simboza uhhafu wemfuneko yamandla nsuku zonke yowesifazane osesisindo esiphakathi. Uhlobo lwesifo sikashukela sohlobo 2 akufanele sithathwe ngalo mkhiqizo, ngoba enye yezinhloso eziphambili zokwelashwa kwazo ukunciphisa umzimba bese uligcina isisindo ngokujwayelekile.

Kepha ama-carbohydrate emafutheni awekho, inani lawo alidluli ku-0,4 g, futhi ngisho nangaleso sikhathi ngenxa yemifino yenyama nezinongo. Ngakho-ke ukwanda ushukela i-lard ayikwazi ukubangela.

Ngenxa yokuntuleka koshukela, inkomba yama-glycemic yamafutha ayi-zero, kanti amayunithi esinkwa nawo angama-0. Ngakho-ke, abanesifo sikashukela ku-insulin kufanele bacabangele imikhiqizo ehlobene kuphela, efana nesinkwa noma imifino, lapho kubalwa umthamo womuthi.

Inani lokudla kwamafutha:

Kunombono wokuthi amafutha ayindawo yokugcina impahla. Phambilini bekunconywa njenge-ejenti yokwelapha i-pneumonia, isifo sofuba, ukuvikela umdlavuza. Eqinisweni, amavithamini namaminerali ngamanani amancane, kanye nokusetshenziswa kwalo mkhiqizo ngezinjongo zokwelapha kwaqondiswa ngokuqukethwe kwekhalori ephezulu.

Umsoco okuyiwona kuphela otholakala emafutheni ngamanani abalulekile yi-selenium. Amagremu ayikhulu wamafutha engulube enosawoti ahlinzeka nge-10% yesidingo sansuku sale nto yokulandela umkhondo. ISelenium yesifo sikashukela kuyasiza kakhuluKuyasiza ukulawula zonke izinhlobo zemetabolism, ibamba iqhaza ezinqubweni ze-oxidation kanye nokwehliswa, futhi kuyingxenye yama-enzyme avikela ngokumelene nama-radicals mahhala. Ngaphezu kwalokho, i-selenium ithuthukisa ukumuncwa kwe-iodine ne-Vitamin E, kusiza umzimba ukumelana namagciwane.

Ukudla okuphansi kwe-carb okunqunyelwe isifo sikashukela sohlobo 2 kucebile nge-selenium. Kutholakala okusanhlamvu okuphelele okusanhlamvu, isinkwa esinsundu, amabele, ukudla kwasolwandle kanye nenyama ekhipha inyama. Amafutha akuwona umthombo oyinhloko we-selenium yesifo sikashukela.

Okuqukethwe kwezinto ezinenzuzo emafutheni:

Ngabe i-lard ilungele uhlobo 2 sikashukela

Isifo sikashukela ngaphezu kokukhubazeka kwe-carbohydrate metabolism kuvusa ukugqekeza kanye nokubhujiswa kwemithambo yegazi, izinkinga nge-lipid metabolism, ukukhuluphala, kufaka phakathi izitho zangaphakathi. Ngakho-ke, ukondliwa kwesifo sikashukela kuhlelwa ngendlela yokuthi amafutha atholakale kungabi ngaphezu kwama-30%.

Lokho wukuthi, uma ukudla kwesiguli kususelwa ku-2000 kcal, amanoni avunyelwe 2000 * 30% / 812 * 100 = 74 amagremu ngosuku.

Kepha empeleni, ngisho nokuncane, ngoba okunye okunye ukudla kuqukethe namafutha amaningi, kufaka phakathi okufihliwe. Isilinganiso esivumelekile samafutha ngamagremu angama-20 ngosuku, noma isipuni (izingcezu ezimbalwa zikakhonkolo) ekudleni ngakunye.

Okungenani isigamu samafutha kufanele singafakwanga. Lesi simo siyabonakala emafutheni. Kumikhiqizo engu-100 g yomkhiqizo wama-52 g wamafutha angagcotshwanga, noma ama-62% enani lamafutha.

Ama-acid angenakugcwala angumcebo oyinhloko wamafutha. Ngokushoda kwabo, kuphakama i-cholesterol "enhle" engaphandle kanye nokuningi ngokweqile "okubi". Ngenxa yalokhu, i-hepatosis enamafutha kanye ne-atherosclerosis iba khona, izinkinga zesifo sikashukela ziyaqhakaza - i-nephropathy ne-retinopathy, unyawo lwesifo sikashukela, ukuntuleka kwamavithamini A noD. Ngokweminye imibiko, ukudla ama-acid amaningi agcwele ngokuntuleka kwalawo angahlanganisiwe kuthuthukisa ukumelana ne-insulin, futhi ngenxa yalokho kukhulisa inkambo yesifo sikashukela. Izinhlobo ezi-2.

Ama-asidi angahlanganisiwe emafutheni:

1. I-Oleic acid ingeleqembu le-omega-9. Iyingxenye yolwelwesi lweseli, yandisa amandla e-vascular, yehlisa amathuba okuba nomfutho wegazi ophakeme, futhi isize ukuvikela isifo sokuwohloka kwesifo sikashukela. Ngenxa yomthelela wayo wokulwa nokuvuvukala, i-oleic acid ivimbela ukuthuthukiswa kwe-angiopathy ye-peripheral ku-mellitus yesifo sikashukela. Ngaphezu kwe-lard, le asidi itholakala ngamanani amakhulu ku-olive olive.
2. I-Linoleic acid ingeqembu le-omega-3. Ngenxa yalokho, izinga le-cholesterol embi ne-triglycerides egazini liyancishiswa, ukucindezelwa kuvinjelwe, amathuba okuba ne-thrombosis kanye nengozi yokuhlaselwa yisifo senhliziyo kuncishisiwe. Emzimbeni okhulayo, i-linoleic acid iyadingeka ekwakhekeni okufanele kobuchopho kanye nohlelo lwezinzwa.
3. I-Palmitoleic acid ibaluleke kakhulu ekuvuseleleni kabusha kwesikhumba. Ku-mellitus yesifo sikashukela, inani elanele lale nto liyadingeka ekuphulukiseni okujwayelekile kwamanxeba nezilonda ezikhululekile emilenzeni.

Okuqukethwe okunamafutha acid acid:

Izizathu zokwenqatshelwa kokusetshenziswa kwamafutha kushukela

Ngokwesifo sikashukela sohlobo 2, udokotela angakwenqabela ngokuphelele ukusetshenziswa kwamafutha, uma lesi sifo sihlanganiswa nezinkinga zokuhlangana:

1. Ukukhuluphala ngokweqile Ukufakwa kwamafutha kumenyu enekhalori ephansi kukuphoqa ukuthi wehlise inani lokudla okusele, ngenxa yokuthi inani layo lokudla lilingana, umzimba uzolahlekelwa ngamaprotheni namavithamini.
2. I-Lipid metabolism (triglycerides> 3.6 emadodeni kanye no-2.7 kwabesifazane) badinga ukungafakwa kwamafutha agcwele ekudleni.
3. I-Cholesterol ukungazweli okuphansi ngaphezulu kokujwayelekile (> 6), ingozi enkulu ye-atherosulinosis.
4. Izinkinga zesisu. I-Lard - ukudla okusindayo kokugaya, kungadala ukuqunjelwa, ikakhulukazi ngokuntuleka kwe-bile.
5. Amafutha anosawoti Ayenqatshelwe i-edema ne-hypertension, ngoba usawoti owedlulele usiza ukwandisa umfutho futhi ugcine uketshezi olwedlulele kwezicubu.

Bangakanani abaguli abanesifo sikashukela futhi bakwenza ngaluphi uhlobo

Vele, akufanele ufake amafutha ekudleni kwakho kwansuku zonke kwesifo sikashukela. Kepha ukujabulela amahlandla ambalwa ngenyanga kuzoba wusizo ngisho. Okokuqala, ukuntuleka kwama-acid aqukethe amandla kuzogcwaliswa, futhi okwesibili, imenyu izohluka ngokwengeziwe, okusho ukuthi kuzoba lula ngokwengqondo ukubekezelela ukudla kwesifo sikashukela.

Ukuphakelwa okukodwa kwamafutha akufanele kweqe i-1 g ngegremu yesisindo somzimba, okungcono - okuncane kakhulu, cishe ngama-30 amagremu.

Kubekwa imingcele ebalulekile ukuze kulungiselelwe ubhekeni wesifo sikashukela

1. Kwenqatshelwe ukweqa ubhekeni kumakhambi, ngoba lapho egcwala ngokweqile, akha i-carcinogen peroxide.
2. Akukalulekanga ukuthi udle isinqumelo esibhemayo ngenxa yokuqukethwe kwesinye isidumbu esikuyo - i-benzpyrene.
3. I-nitrate ye-sodium ingezwa enqolobaneni yesitolo enosawoti neyabhemayo. Ngaphansi kwethonya lejusi yokugaya, baphenduka ama-nitrosamines, angathinta isibindi nemithambo yegazi. Ngokusho kwezinye izifundo, ama-nitrites angakhuthaza ukumelana ne-insulin futhi andise ushukela wegazi.
4. Musa ukusebenzisa i-lard ngotshwala. Uma kumuntu ophilile, ukudla okunamafutha yikudla okungcono kakhulu, khona-ke ezigulini ezinesifo sikashukela le nhlanganisela izobangela i-hypoglycemia.
5. Ngenxa yokuqukethwe kwekhalori ephezulu, kungcono ukunikela ngokuthanda i-lard enezingqimba eziningi zenyama, ngokwesibonelo, i-brisket ebhakwe.
6. Ungahlanganisi amafutha nemikhiqizo kafulawa, ikakhulukazi kusuka kufulawa omhlophe, ukuze ungavuseleli ukukhula kweshukela. Uma ufuna ngokweqiniso, ungenza isangweji nge-rye noma isinkwa esiphelele sokusanhlamvu.
7. Umlingani omuhle kakhulu we-lard yimifino, okusha noma i-stewed kanye namakhambi.

Ukupheka isaladi ngokwakho

Iklabishi Solyanka. Lesi sidlo esihle kakhulu soshukela sabanesifo sikashukela. Ikhalori ephansi kanye ne-glycemic index yeklabishi izosiza ukugcina ushukela nesisindo esijwayelekile, ngenxa yefayibha, ukugayeka kwamafutha kuyenziwa lula.

Fry amanoni amancane ngezendlalelo eziningi, engeza isanqante esingu-1 nopuni no-anyanisi o-1 oqoshiwe. Kwabiwe nge-350 g yeklabishi, hlanganisa nezinye izithako, uthele ingilazi yamanzi, usawoti kanye nopelepele. Stew ngaphansi kwesivalo imizuzu engama-40. Ekupheleni, engeza i-spoonful of paste utamatisi, amakhambi amasha esitsheni.

Isitshalo seqanda nge ubhekeni

Isitshalo seqanda, ngaphandle kokucwilisa, usike ngobude uhlangothi olulodwa. Ekusikeni, faka izingcezu ze-bacon, ezine-pepper, usawoti kanye negalikhi. Bhaka ekhasini lokubhaka imizuzu engama-30. Ungakudla okushisayo futhi okupholile. Lapho ukhonza, fafaza kakhulu ngamakhambi. Kilo-1 ye-isitshalo seqanda uzodinga ama-100 g wamafutha nekhanda likagalikhi.

Ibhisikidi elibhakiwe

Geza isisu sengulube, isomile bese uyihlikihla ngenhlanganisela kasawoti, ugalikhi kanye nopelepele omnyama (nge-1 kg yamafutha - i-5 clove kagalikhi, 20 g kasawoti, 5 g we-pepper). Songa i-lard ezingxenyeni ezimbalwa ze-foil bese ubeka kuhhavini ihora. Ngemuva kokuthi isikhathi sesidlulile, gcina ubakaki ehovini elinye ihora ngaphandle kokuvula umnyango, bese amahora amathathu esiqandisini.