Isifo sikashukela yisifo esibi esibonakala ngenqwaba yezinkinga, njengokuthi: ukuncipha kombono, ukonakala kwezinwele nesikhumba, izilonda, i-gangrene, kanye namaqhubu omdlavuza. Ngakho-ke, umuntu ogulayo udinga ukunaka kakhulu zonke izici zokuphila kwakhe, ikakhulukazi ekudleni nasekondleni kwakhe. Ngokwesifo sikashukela sohlobo 2, lokhu kubalulekile ngenxa yezizathu ezimbili:
- Isisindo sithola ukulawulwa;
- Ukulawulwa kweshukela.
Isizinda sesayensi
Iminyaka eminingi emhlabeni wesayensi bekunokuhlukaniswa kwama-carbohydrate ku “okusheshayo” kanye “nokuhamba kancane”, kuye ngokuthi yinkimbinkimbi yokwakheka kwamangqamuzana avela kuwo. Le mbono yavela yaba yiphutha futhi manje sekubonakele ukuthi wonke ama-carbohydrate adliwe esiswini esingenalutho aguqulwa abe ushukela bese engena egazini kungakapheli isigamu sehora ngemuva kokudla, kungakhathalekile ukuthi yinkimbinkimbi. Ngalesi sikhathi, umuntu uhlushwa i- "hyperglycemia" - ushukela wegazi ophakeme kakhulu maqondana nokusetshenziswa komkhiqizo othile.
On the igrafu, gxuma enjalo ubukeka njengethaba lentaba osayizi ahlukahlukene namaphuzu. Ijika elitholwa ukusabela kokuphilayo kumkhiqizo, kanti ijika endaweni yokuqala yakha unxantathu. Lapho kukhulu indawo yalo unxantathu, inani eliphakeme lenkomba ye-glycemic, enqunywa kwifomula:
Spr/ Shl= IGpr
Spr- indawo kanxantathu womkhiqizo,
Shl - indawo kanxantathu kashukela ohlanzekile,
IGpr - Inkomba ye-glycemic yomkhiqizo.
Ithonya elikhulu kunani le-GI linokucutshungulwa komkhiqizo. Isibonelo, i-GI yamazambane kanye nommbila iyunithi engama-70, kanti ama-popcorn namazambane asikiwe asheshayo angama-85 no-90 ngokulandelana. I-GI futhi ixhomeke enanini le-fibergeges engabonakali ekudleni. Lokhu kungalandelelwa kusibonelo semikhiqizo yebhikawozi:
- Ama-Butter rolls - GI 95;
- Isinkwa sikafulawa ocolisisiwe - GI 70;
- Ukusuka ekugayeni okuhlanganisiwe - GI 50;
- Wholemeal - GI 35
Izinzuzo zamazambane
Wonke umlando 'wokudonswa' kwamazambane ngabantu ukhuluma ngezinzuzo kanye nenani lokudla okungenakuphikwa kwalomifino etafuleni lethu. Izikhathi ezingaphezu kwesisodwa, amazambane asindisa isintu ekubulawa yindlala ngisho nasebusheni obubangelwa ukushoda kwe-Vitamin C. Izilimo eziyizigaxa ezidliwayo empeleni azona izimpande, njengoba kunjalo, kodwa -ukuqhubeka kweziqu lapho lesi sitshalo sigcina khona izakhamzimba namavithamini abalulekile ngaphansi komhlaba ngezinto zomkhondo:
- Amavithamini: C, B, D, E, PP;
- Izinto zokulandela: i-zinc, usawoti we-phosphorus, i-iron, usawoti we-potassium, i-magnesium, isibabule, i-chlorine, ithusi, i-bromine, i-manganese, iodine, i-boron, i-sodium, i-calcium.
Abantu bafunde ukusebenzisa izimfanelo ezibalulekile zamazambane, batshala izinhlobo zezitshalo zasendle futhi badala amakhulukhulu ezinhlobo ezinhlobonhlobo zezakhiwo, ezenzelwe izindlela zokupheka ezihlukile.
Izindlela zokupheka ezilusizo
Cishe awukho umifino wesibili onjalo ongapheka kuwo yonke into: izifundo zokuqala, izifundo eziphambili, izitsha eziseceleni, ukudla okulula, udoti kanye nama-dessert.
Amazambane abilisiwe
Kepha, uma sikhuluma ngokudla okukhethekile kwabantu abanesifo sikashukela sohlobo 2, kungcono ukudla amazambane abilisiwe. I-GI yesitsha esinjalo ngosayizi omncane walesi sihlahla. Iwusizo kakhulu uma amazambane ephekiwe ngqo ku-peel. Ngempela, kungaphansi kwalesi “ngubo” kuphela lapho agcina wonke amavithamini nezakhi zakhe ezibalulekile.
Ukuze uzuze kakhulu futhi uthokoze kusuka kulesi sidlo, kufanele uzame ukuthola amazambane amancane asayizi omncane esikhunjeni esimanzi esibushelelezi, esibukeka sivele sidala ukuthambekela. Yibilise ngokufaka okuncane kasawoti bese ususa ngobumnene i-peel, udle, uhlanganise nanoma yimiphi imifino engavunyelwe ukusetshenziswa nalesi sifo. Uma ufisa, ungadla ngqo nesikhumba. Isibonelo, enye yamasaladi endabuko ezwenikazi laseMelika, ilungiswa kusuka kumatamatisi, abilisiwe futhi abilisiwe amazambane nezinongo. Akufanele ungeze imifino, futhi ngisho nangaphezulu, amafutha ezilwane. Futhi ungeqi okujwayelekile ukusetshenziswa kwalo mkhiqizo, okungama-250 amagremu ngosuku.
Ubhatata obhakwe
Enye indlela elula futhi ewusizo yokupheka. Ungabhaka kuhhavini, ku-grill, ekuphekeni okuhamba kancane naku-microwave, ku-foil, esikhwameni futhi nje esikhunjeni sakho. Kepha amazambane amnandi kakhulu abhaka amalahle. Uma unethuba lokuqala umlilo ngezinkuni, qiniseka ukuthi uletha amakhilogremu ambalwa amamaki amazambane aphakathi nendawo. Mngcwabe emalahle lapho umlilo ucishe ucishe futhi ngemuva kwemizuzu engama-40-60 uzothola isidlo sasemini esisebenzayo nesithandeka kakhulu. Ngaphezu kwalokho, amazambane abilisiwe futhi abhakwe aqukethe okuqukethwe okungama-kilojoule angama-114-145 kilojoule engxenyeni ephakathi.
Ukubilisa amazambane
Kubantu abaphilile abafuna ukugcina isimo sabo kanye nokubukeka kwabo iminyaka eminingi, kwabanesifo sikashukela, ukulungiswa okunjalo kwamazambane okupheka kubalulekile. Lokhu kunciphisa okuqukethwe kwesitashi futhi kusize ukugaya kwesitsha esisele. Ungacwilisa ama-tubers ahlanjiwe amahora amaningi, noma ugcwalise amazambane asevele ehlutshiwe futhi asikiwe ngamanzi. Kulokhu, isikhathi esidingekayo sokususa izinto ezilimazayo silingana ngqo nosayizi wezingcezu: lapho izingcezu zikhula khona, isikhathi esithe xaxa siyadingeka "ukungathathi hlangothi" kwazo.
Ubhatata Onobungozi
Ngokuhambisana nale mithetho elula, izitsha zamazambane zizokulethela inzuzo kuphela.
Ubhatata
Kodwa-ke, ngezindlela ezinzima kakhulu zalesi sifo, kungenzeka ukuthi amazambane aphekwe kahle afaka ubunzima obuningi emzimbeni wesifo sikashukela esibuthaka. Yini okufanele uyenze uma umuntu engakuqageli ukudla kwakhe ngaphandle kwalolu imifino.
Iziphetho
Ngakho-ke, ngohlobo lwe-2 mellitus yesifo sikashukela, ayivumelekile kuphela, kodwa futhi kuyadingeka ukusebenzisa amazambane, ngokuya ngemithetho embalwa elula:
- Bilisa nge-peel noma ubhake;
- Cwilisa ngaphambi kokupheka okungenani amahora ama-2;
- Akusingaphezu kwama-250- 300 amagremu ngosuku;
- Khipha amazambane athosiwe namazambane abunjiwe;
- Bheka njalo izinga le-glycemia.
Lezi zeluleko, empeleni, zilusizo, kepha iziguli ezinesifo sikashukela sohlobo 2 kufanele, kuqala, ziqondiswe izincomo zikadokotela wazo nabanye ochwepheshe ngokudla okufanele kwesifo esinjalo. Ngokusekelwe ekuhlaziyweni kanye nesimo esivamile sesiguli, udokotela uzonikeza imiyalo enembile ngokwedlulele, ngawodaba ngalunye. Lapho-ke umuntu uzokwazi ukuthola injabulo nentokozo yempilo, kuyilapho engalimazi impilo.
