Izithelo ezomisiwe zesifo sikashukela: ezingaba yini futhi ezingeke zibe

Ngaphandle kwehaba, izithelo ezomile zingabizwa ngokuthi izithelo kugxila: ngenkathi yomiswa, zigcina iningi lamavithamini, wonke ushukela kanye namaminerali. Iziphi izithelo ezomisiwe engingazidla nesifo sikashukela? Kunoma yisiphi isithelo esomile, ngaphezu kwesigamu sesisindo siwela kuma-carbohydrate asheshayo. Kodwa-ke, kunezithelo ezomile lapho ushukela ne-fructose kulinganiselwa ngenani elikhulu le-fiber. Ngohlobo 2 sikashukela, sibangela ukuguquguquka okuncane ku-glycemia.

Izinzuzo zezithelo ezomile kushukela

Umuntu onesifo sikashukela kuphela onamandla wensimbi anganqaba ngokuphelele ushukela. Kuyaziwa ukuthi ngesifo sikashukela sohlobo 2, isifiso sokufuna amaswidi sinamandla kunabantu abaphilile. Kunzima ukumelana nokufiswa komzimba okuqhubekayo kwama-carbohydrate asheshayo, yingakho abanesifo sikashukela benokuphazamiseka okuningi kokudla.

Izingcweti ze-Endocrinologists zibheka ukuphambuka okuncane okuvela kumenyu enconyiwe njengento ejwayelekile futhi kubaluleke nokuthi balawule ukunxanela kwabo amaswidi. Ngosuku lokuphumula, ungazivuza ngokudla okuqinile isonto lonke ngenani elincane lokudla okunama-carbohydrate amaningi anqatshelwe kushukela. Izithelo ezomile ziyindlela engcono kakhulu yomvuzo onjalo. Banciphisa kahle izifiso zamaswidi futhi ngasikhathi sinye baphephe kakhulu kunamaswidi noma amakhekhe.

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%

Izithelo ezomile ezinesifo sikashukela sohlobo 2 zingumthombo ocebile wezakhamzimba:

1. Iningi lazo liphezulu kuma-antioxidants. Uma usemzimbeni, lezi zinto ziqala ukusebenza ngokushesha ekubhujisweni kwama-radicals mahhala, akhiwa ngamanani amakhulu kwabanesifo sikashukela. Ngenxa yama-antioxidants, isimo semithambo yegazi nezicubu zezinzwa siyathuthuka, futhi inqubo yokuguga ihamba kancane. Isibonakaliso sokuqukethwe okuphezulu kwama-antioxidants umbala omnyama wezithelo ezomisiwe. Ngalesi sikhombisi, ama-prunes anempilo kunama-apula omisiwe, kanti omisiwe omnyama bangcono kunowasegolide.
2. Kunama-anthocyanins amaningi ezithelweni ezomisiwe onsomi. Ku-mellitus yesifo sikashukela, lezi zinto ziletha izinzuzo eziningi: zithuthukisa isimo sama-capillaries, ngaleyo ndlela zivimbele i-microangiopathy, ziqinise i-retina yamehlo, zivimbele ukwakheka kwama-cholesterol plaque emikhunjini, futhi kugqugquzele ukwakhiwa kwe-collagen. Abagcini bamarekhodi wezinga lama-anthocyanins phakathi kwezithelo ezomisiwe ezivunyelwe i-mellitus yesifo sikashukela - omisiwe omnyama, ama-prunes, ama-cherries omisiwe.
3. Izithelo ezomile ze-orange nezinsundu ziphakeme ngokwe-beta-carotene. Le pigment ayisi-antioxidant enamandla kuphela, kodwa futhi ingumthombo oyinhloko we-Vitamin A womzimba wethu. Ngohlobo 2 sikashukela, ukudla okwanele kwale vithamini kunikezwa ukunakwa okukhethekile, ngoba kusetshenziswa umzimba ukuvuselela izicubu namathambo ahlangene, ukukhiqiza i-interferon nama-antibodies, futhi kulondoloze umbono. Phakathi kwezithelo ezomile, imithombo engcono kakhulu ye-carotene kukhona ama-prunes, ama-apricots omisiwe, ikhabe elomisiwe, omisiwe.

Yiziphi izithelo ezomisiwe ezivunyelwe kushukela

Isikhombisi esiyinhloko okhethiwe kuso izithelo ezomile zabanesifo sikashukela yinkomba ye-glycemic. Kubonisa ukuthi ushukela osuka kumkhiqizo ungena kanjani egazini ngokushesha. Esimweni sohlobo II, izithelo ezomisiwe ezine-GI ephezulu ziholela kushukela wegazi ophakeme.

Imithetho yokusetshenziswa kwezithelo ezomile kushukela:

1. Izithelo ezomile ezimakwe nge-asterisk zizoba ne-GI ekhonjisiwe kuphela uma yomile ngokwemvelo, ngaphandle kokufaka ushukela. Ekwenziweni kwezithelo ezomisiwe, lezi zithelo zivame ukucutshungulwa nesiraphu yeshukela ukwenza ngcono ukunambitheka kwazo nokubukeka, yingakho i-GI yazo ikhuphuka kakhulu. Isibonelo, ngezinsuku zingafinyelela amayunithi ayi-165. Abanesifo sikashukela kulezi zithelo ezomisiwe bangcono.
2. Amakhiwane, ama-Persimmons omisiwe, omisiwe angadliwa ngamanani amancane izikhathi ezi-2-3 ngesonto.
3. Ama-Prunes ane-GI efanayo namakhiwane anama-persimmons, kepha ngasikhathi sinazo izinto eziningi eziwusizo koshukela. Ungumpetha ku-potassium, fiber, Vitamin K, antioxidants. Impahla ebalulekile yama-prunes ukukhululeka kwesitulo, kunconyelwa iziguli ezinesifo sikashukela esine-atony yamathumbu. Lapho uhlanganisa ama-prunes nokudla nge-GI ephansi kakhulu, kungafakwa ekudleni nsuku zonke.
4. Nge-Type 2 sikashukela, ungadla izithelo ezomisiwe ezine-GI efinyelela kuma-35 nsuku zonke: ama-apula omisiwe nama-apricots omisiwe. Inani lokudla okudliwayo lilinganiselwe kuphela ngenani lama-carbohydrate avunyelwe ngosuku (enqunywe ngudokotela, kuya ngesinxephezelo sesinxephezelo sikashukela).

Imibandela yokusebenzisa

Njengoshukela, ukudla izithelo ezomile kuphephile:

• noma yikuphi ukudla okunokuqukethwe okuphezulu kwe-sucrose noshukela onesifo sikashukela sohlobo 2 kudinga ukucatshangelwa. Amaqabunga omisiwe ambalwa angaba yingxenye eyodwa kwezintathu yokudla kwansuku zonke kwe-carbohydrate, Ngakho-ke, isithelo ngasinye esidliwayo esomile kumele sisindwe siqoshwe;
• Amaprotheni anciphisa ukumuncwa kwe-glucose, ngakho-ke kungcono ukudla izithelo ezomisiwe noshizi we-cottage shizi. Kuma-prunes nama-apricots omisiwe, inhlanganisela enhle kakhulu yinkukhu enamafutha aphansi nenyama;
• ama-diabetesics ajwayelekile anganciphisa kancane i-GI yezithelo ezomisiwe enamafutha emifino atholakala kumantongomane nasembewu;
• i-bran nemifino enezinga elingaphezulu le-fiber lingafakwa ezitsheni ezinezithelo ezomisiwe. Ama-apricots omisiwe nama-prunes ahamba kahle izaqathe ezigayiwe, amakhowe kanye neklabishi emhlophe;
• izithelo ezomile kwisifo sikashukela akufanele zifakwe okusanhlamvu nasemikhiqizweni kafulawa, ngoba i-GI yesitsha esiqediwe izoba phezulu;
• ushukela alufakwa ku-compote yezithelo eyomisiwe. Uma ungathandi ukunambitheka okumuncu, ungakwenza kube mnandi nge-stevia, erythritol, noma xylitol.

Ukwelula impilo yeshalofu futhi uthuthukise ukubukeka, izithelo ezomisiwe zivame ukufafazwa nge-sulphur dioxide (isengezo se-E220). Le nto iyi-allergen eqinile, ngakho-ke kungcono ukuthi abanesifo sikashukela bathenge izithelo ezomisiwe ngaphandle kwe-E220. Zinokubukeka okungabonakali ukwedlula okucutshunguliwe: Ama-apricots omisiwe nezomisiwe ezikhanyayo zinombala onsundu, hhayi aphuzi, ama-prunes abe mnyama.

Amaresiphi wesifo sikashukela

Ukudla okuhlinzekelwe ushukela akunakuba lusizo kuphela, kodwa futhi kunambitha kakhulu. Nazi izitsha ezimbalwa ezinezithelo ezomile ezingazukubangela ukugxuma kushukela futhi zingaba umhlobiso kunoma iyiphi itafula.

Inkukhu yePrune

I-700 g isifuba, esisikwe izingcezu ezinkulu, noma imilenze emi-4 eyoliswe ngosawoti, upelepele, ufafaze nge-oregano ne-basil, sishiya ihora bese sithosa emafutheni wemifino. Ngale njongo kufanelekile ukusebenzisa i-stewpan ejulile. Hlambulula i-100 g yama-prunes, cwilisa imizuzu eyi-10, uthathe izingcezu ezinkulu, engeza enkukhu. Faka amanzi amancane, ikhava bese ibila kuze kuphekwe inkukhu.

I-Cottage Cheese Casserole

Hlanganisa u-500 g ushizi we-cottage shizi, amaqanda ama-3, u-3 tbsp. bran, engeza i-1/2 tsp. i-baking powder, i-sweetener ukunambitha. Gcoba isikhunta ngamafutha yemifino, uthele inqwaba ephumayo kuyo, ibushelelezi. Thatha u-150 g wama-apricots omisiwe uthathe izingcezu, ulala ebusweni be-casserole yesikhathi esizayo. Faka kuhhavini ngama-degree angama-200 imizuzu engama-30. I-casserole eqediwe idinga ukupholisiswa ngaphandle kokususa isikhunta.

Amaswidi wesifo sikashukela

Ama-prunes owomile - ama-pcs ayi-15., Izikhukhamba - ama-4 ama-apula., Ama-apula omisiwe - ama-200 g, cwilisa imizuzu eyi-10, anyakaze, gaya nge-blender. Ukusuka kwisisindo esiphelile, ngezandla ezimanzi, sigoqa amabhola, ngaphakathi ngakunye sibeka ama-hazelnuts noma ama-walnuts, sikrolela amabhola kumaseli athosiwe noma amantongomane asikiwe.

I-Compote

Letha ama-3 l amanzi kubilikhi, uthele i-120 g yama-rose okhalweni, ama-200 g ama-apula omisiwe, izipuni eziyi-1.5 zamaqabunga e-stevia kuwo, upheke imizuzu engama-30. Vala isivalo bese usidedela isikhathi esingangehora.