Ukudla okunempilo kuyingxenye ebalulekile yanoma iyiphi impilo yomuntu enempilo. Kubaluleke kakhulu ezigulini ezinesifo sikashukela sohlobo 2, ngoba kungukudla okunempilo okungasiza ukubhekana nalesi sifo noma, okungenani, kunciphise izinqubo ezingenakugwenywa emzimbeni.
"Ukuba nesisindo esinempilo kwenza kube lula ukwelapha isifo sikashukela sohlobo 2, kufaka phakathi ukulawula ushukela wegazi lakho kanye nokunciphisa ingozi yezinkinga. Okudingayo nakho kubalulekile ukusiza ukuphatha izimpawu zakho. Inhloso ukuqinisa ushukela wegazi lakho nokuvimbela ukubuya okuthe xaxa futhi Ukudla kwe-index ye-glycemic ephansi kuyindlela enhle yokwenza lokhu, njengokudla okunoshukela omncane noma ukudla okwenziwe nge-carbohydrate (okuphenduka ushukela) noma ukudla okuqhekeka bese kuqedwa kancane. thanda ama-carbohydrate noma ushukela egazini, "kuchaza uchwepheshe wezondlamzimba nokuqina komzimba uCassandra Barnes.
Imiphi imikhiqizo okufanele ibhekwe
- Imifino eluhlaza emnyama
Imifino eluhlaza emnyama, enjenge sipinashi, iklabishi, i-rocket ne-watercress, iqukethe ama-carbohydrate ambalwa kakhulu nama-kilojoule, kepha i-fiber eningi. Okusho ukuthi, banenkomba ephansi kakhulu ye-glycemic futhi basiza ukugcina izinga loshukela wegazi elizinzile. "Futhi bacebile ngezakhi zomzimba ze-antioxidant ezifana nama-flavonoid nama-carotenoids - zingasiza ukuvikela umuntu ezifweni ezithile ezinesifo sikashukela nezifo ezihlobene, ezifana nesifo senhliziyo," kuchaza umqeqeshi wezondlamzimba kanye nomqeqeshi wokuqina kwezempilo uCassandra Barnes.
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%
- Izinhlanzi ezinamafutha
"Khetha izinhlanzi ezinamafutha afana ne-mackerel, i-salmon, isardine ne-herring. Zingumthombo wamafutha we-omega-3 anciphisa ukuvuvukala futhi asekele impilo yenhliziyo, okubaluleke kakhulu kubantu abanesifo sikashukela sohlobo lwe-2. Futhi bangaba ngumthombo omkhulu we-vithamini. I-B12, edilizwa yimithi ethile yesifo sikashukela futhi ibalulekile ebuchosheni bethu nasezinhlelweni zomzimba, emandleni nasekungavikeleni, ”kuchaza uCassandra Barnes, ongungoti wezempilo.
Ukuze uzinikeze amandla akengeziwe, ungazama futhi izithasiselo zokudla okunempilo njengeCuraLin (//curalife.ru/). "I-CuraLin iyisengezo sokudla esiklanywe ngokukhethekile esiqukethe amakhambi ayishumi kanye nezikhishwa zezitshalo ezisetshenziswa ngokwesiko ukugcina ukuzwela kwe-insulin nokusiza ukulawula amazinga kashukela egazini. Kepha uma welashwa isifo sikashukela sohlobo 2, thintana nodokotela wakho ngaphambi kokuqala ukungezelela, "kusho umqeqeshi wezempilo kanye nokuzivocavoca uCassandra Barnes.
- Amaprotheni
Qala isidlo ngasinye ngenani elincane lamaprotheni, ngoba lokhu kuzokwenza umzimba ulungiselele okunye ukudla. Amaprotheni anciphisa ukukhiqizwa kwe-insulin, asiza ukulinganisa amazinga kashukela wegazi futhi enze ukuthi uzizwe ulungile isikhathi eside. “Zama ukudla amaqanda ngesidlo sasekuseni noma engeza i-protein powder yogurt,” kweluleka uPippa Campbell, umondli kanye nomqeqeshi wokunciphisa umzimba.
- Amajikijolo namantongomane
"Amajikijolo aqukethe ushukela omncane kunezinye izithelo ezinenkomba ephansi ye-glycemic. Ngokufanele, yidla amajikijolo ane-protein eningi njengama-amajikijolo amajikijolo, ama-cherries, ama-blueberries. I-yoghur yemvelo enesipuni sembewu noma amantongomane asikiwe nayo yinhle. Yisidlo sasekuseni esihle futhi umthamo onempilo, "kweluleka uCassandra Barnes wezempilo.
- Amazambane athosiwe
"Ama-fries aseFrance aphezulu kakhulu kuma-carbohydrate, futhi ukudla okuthosiwe okujulile kunamakhompiyutha anobuthi anomthelela ekuvuvukeni, okwandisa ubungozi besifo senhliziyo," kuchaza uDkt Wendy Denning. Amazambane angashintshwa esikhundleni samazambane amnandi, aqukethe ingxenye ephezulu ye-antioxidant kanye nenkomba ephansi ye-glycemic.
- Iziphuzo ezithambile
"Ushukela eziphuzweni ezijwayelekile ezithambile, yisona sizathu esiyinhloko sokugwemeka kwabo. Kepha ngisho neziphuzo ezinoshukela ezingenawo ushukela zisuswa kahle ekudleni, ngoba izithako ezinoshukela nezinye izithasiselo eziqukethwe kuzo nazo zingaba nomphumela olimazayo - ukuzuza ngokwengeziwe isisindo! " - Kuchaza okondlayo uCassandra Barnes.
- Gwema ukudla okulula okufakwa ngaphakathi
"Ukudla okungaxhunyiwe kuqala kuqukethe ama-carbohydrate amaningi angagaya kalula angakhuphula ushukela wegazi. Esikhundleni salokho, yidla izaqathe ezingavuthiwe kanye namanothi ambalwa wamantongomane njenge-snack," kuphakamisa uDkt Wendy Denning.
- Isinkwa esimhlophe nezimpahla ezibhakiwe ezenziwe ngofulawa omhlophe
"Khipha isinkwa esimhlophe nezimpahla zempuphu emhlophe ebhakwe ezinjengama-khekhe, i-pizza kanye ne-crackers. Zenziwe ngofulawa ocoliweyo, osheshe ubunjwe ushukela bese umunwa ngumzimba. Eqinisweni, ezinye zazo zinenkomba ephakeme ye-glycemic (okungukuthi, zikhulisa amazinga kashukela) igazi ngokushesha) kunoshukela omsulwa wethebula! ", kweluleka isazi sezempilo uCassandra Ambara. Zingathathelwa indawo ezinye izindlela zokusanhlamvu, ezinjengamakhekhe oatmeal, isinkwa rye esimnyama, okusanhlamvu, ilayisi elinsundu noma i-quinoa.
- Ibhulakufesi lekuseni
"Izinhlamvu zokudla kwasekuseni zinama-carbohydrate amaningi noshukela kanye nama-macronutrients ambalwa, amafutha kanye namaprotheni. Esikhundleni salokho, yidla amaqanda ama-2 nocezu lwe-toleme lwe-Wholemeal ngesidlo sasekuseni," kucebisa uDkt Wendy Denning.
- Izithelo ezomile
"Izithelo ezomile zingaba noshukela ophindwe kathathu kunezithelo ezintsha, ngakho-ke khetha izithelo ezintsha ngoba zinama-antioxidants amaningi," kusho uDkt Wendy Denning.
