Hlobo luni lokudla okusanhlamvu sohlobo 2 lwesifo sikashukela engingaludla futhi yiziphi izinzuzo ezizilethayo

Umuthi we-herbal nokwelashwa kokudla uvame ukusetshenziswa ekwelapheni ama-pathologies ahlobene namanyikwe. Noma amalungiselelo amaningi amakhambi nokudla, okufana nezinhlamvu zesifo sikashukela sohlobo 2, ezingadliwa, kunganciphisa izimpawu ezingemnandi, ukwelashwa kufanele kwenziwe kuphela ngaphansi kokuqondisa uchwepheshe.

Ukusebenza kokudla

Ngokusebenzisa izondlamzimba ezifanele, unga:

• Yehlisa umthamo wezidakamizwa wehlisa inkomba kashukela;
• Yehlisa ukungena kwe-insulin.

I-Porridge yesifo sikashukela iyindawo yokugcina ama-carbohydrate enempilo. Ukwakheka kwezitsha ezinjalo kuhlukile ngoba ziqukethe izinto ezilandelayo:

• Amavithamini
• Izinto eziningi zokulandela;
• Amaprotheni ezitshalo ahlukile.

Lezi zingxenye zidingeka kakhulu ekwenzeni umsebenzi okhiqizayo womzimba. Ukuze uqonde ukuthi imaphi amabele kushukela angasetshenziswa, kubalulekile ukutadisha ama-postulates ayisisekelo maqondana nokudla kushukela. Lokhu kubandakanya imithetho elandelayo:

• Imikhiqizo esetshenziswayo kufanele ibe nezinto ezanele ezisebenzayo ezidingekayo ekusebenzeni komzimba okujwayelekile.
• Izinga lokudla nsuku zonke ikhalori liyadingeka ukuze kubuyiswe amandla asetshenzisiwe. Le nkomba ibalwa kusuka kudatha yobudala, isisindo somzimba, ubulili kanye nomsebenzi ochwepheshe wesiguli.
• Ama-carbohydrate akhanyisiwe ayenqatshelwe iziguli ezinesifo sikashukela. Kufanele zithathelwe indawo ngama-sweeteners.
• Amafutha ezilwane adinga ukukhawulelwa kumenyu yansuku zonke.
• Ukudla kufanele kuhlelwe ngamahora afanayo. Ukudla kufanele kube njalo - kuze kube ka-5 ngosuku, ngokuqinisekile kumithamo emincane.

Ukuzikhethela okusanhlamvu

Isimiso esiyisisekelo sokusebenza - izinhlamvu zohlobo lwe-2 isifo sikashukela zikhethiwe kucatshangelwa inkomba ye-glycemic. Ngokusho kwakhe, hlobo luphi lwamabele olungasetshenziselwa isifo sikashukela? Isitsha esibalulekile esinalesi sifo sibhekwa njengemikhiqizo ene-GI ephansi (kufika ku-55). Izinhlamvu ezinjalo ezinesifo sikashukela sohlobo 2 zingafakwa kwimenyu yansuku zonke esimweni sokukhuluphala, ngoba zisiza ukugcina ijamo elifanele.

Iziguli zihlala zinentshisekelo yokuthi yikuphi okusanhlamvu okungadliwa kuphephile ngesifo sikashukela. Amathuna wohlobo lwesifo sikashukela se-2 ayakwazi ukuzuza, uhlu lwawo lulandelayo:

• Ibhali noma i-buckwheat;
• Ibhali kanye nama-oats;
• Irayisi elinsundu kanye nophizi.

Ukudla okujwayelekile kwebhali yeshukela, njengesitsha esine-buckwheat, kubhekwa njengokuwusizo kakhulu. Le mikhiqizo iqukethe:

• Amavithamini, ikakhulukazi iqembu B;
• Zonke izinhlobo zezakhi ezincane kanye nama-macro;
• Amaprotheni;
• Ifilakisi yimifino.

Ibhali liyabhonga

Ukuqhathanisa iphalishi lebhali kushukela nezinye izinhlobo zezitsha, kusho isidlo sekhalori esiphansi kunazo zonke. I-GI yomkhiqizo onjalo ibanjwa cishe ku-35.

I-Barley porridge ibonakala ngezimpawu ezisebenzayo ezilandelayo:

• Umphumela we-antiviral;
• Ukumboza impahla;
• Umphumela wokuqina we-antispasmodic.

Ama-barley groats alusizo kusifo sikashukela sohlobo 2. Yena:

• I-Naturalizing metabolism;
• Kuthuthukisa ukuhamba kwegazi;
• Kubaluleke kakhulu ukuqinisa ukungaziphathi komzimba.

Ungadliwa

Ukuze ulungiselele isidlo uzodinga izithako ezilandelayo:

• I-Barley groats - 300 g;
• Amanzi ahlanzekile - 600 ml;
• Usawoti wasekhishini;
• I-anyanisi - 1 pc .;
• Amafutha (zombili zemifino no-ukhilimu).

Hlanza ama-grats ngokuphelele (kumele agcwaliswe ngamanzi ahlanzekile ngesilinganiso se-1: 2), beka elangabini eliphakathi lomshini wokushisa. Uma iphalishi iqala "ukukhukhumala", khona-ke lokhu kukhombisa ukulungela kwayo. Kuyadingeka ukunciphisa umlilo, engeza usawoti. Govuza kahle ukuze indishi ingashisi. Chop anyanisi kanye gazinga emafutheni zemifino. Faka ibhotela elincane epanini, ikhava, ikhava ngethawula elifudumele, vumela isikhathi sokwenza. Ngemuva kwemizuzu engama-40, ungangeza u-anyanisi othosiwe bese uqala ukudla iphalishi.

I-Perlovka

I-Barley porridge enesifo sikashukela iyindlela enhle yokuvimbela. Kukhona izithako ezinqolobaneni ezinomthelela ekwehlelweni okufanele kweshukela. Ukuguqula le nkomba ngokwejwayelekile, ibhali kufanele idliwe kaningana ngosuku. Kusuka kulayini webhali

• Amasobho;
• Okusanhlamvu okuqhekekile noma okubonakalayo.

Ochwepheshe baphawula ukuthi ukusetshenziswa kwalesi okusanhlamvu ekudleni kunomthelela omuhle emzimbeni wonke. Ibhali liyathuthuka:

• Uhlelo lwenhliziyo nolwezinzwa;
• Umsuka wegazi kanye nezinga lokushintsha kwamahomoni;
• Yehlisa ubungozi bokuthuthukisa i-oncology;
• Kuqinisa izindlela zokuvikela.

Iresiphi

Ibhali kufanele ilungiselelwe kanjena:

• Hlambulula ama-groats ngaphansi kwempompi;
• Faka esitsheni bese ugcwalisa ngamanzi;
• Shiya ukuvuvukala amahora ayi-10;
• Thela ingilazi eyodwa kashukela nelitha elilodwa lamanzi;
• Beka okugeza umusi;
• Ngemuva kokubilisa, sinciphise ukushisa;
• Umkhiqizo ushiywe ukuwufaka amahora ayi-6.

Ubuchwepheshe obufanayo bokulungiselela ibhali benza ukuthi kwandiswe ukukhulisa ukuqoqwa kwezakhi zomzimba.

Ukugcwalisa isidlo, ungasebenzisa:

• Ubisi
• Ibhotela;
• Izaqathi ezithosiwe kanye anyanisi.

Lapho uqala ukusebenzisa ibhali leparele, kufanele uthintane nodokotela wakho futhi uthole ukuthi yimaphi amabele avumelekile kwabanesifo sikashukela.

"Oatmeal, mnumzane"

Iphakethe lesifo sikashukela sohlobo 2, izindlela esizishicilela, zingahlukanisa imenyu futhi zithuthukise umzimba. Abantu babuza ukuthi kungenzeka yini ukudla i-oatmeal ngesifo sikashukela esatholakala?

Isitsha se-oatmeal sifanelwe ukunakwa kwabanesifo sikashukela, ngoba kukhona:

• Amavithamini
• I-Chrome;
• Choline;
• I-Copper ne-zinc nge-silicon;
• Amaprotheni nesitashi;
• Amafutha okunempilo nama-amino acid;
• I-trigonellin yezidakamizwa kanye noshukela.

I-Croup inegalelo ekukhiqizweni kwe-enzyme ebandakanyeka ekuwohlokeni kweshukela, iphalishi linomphumela onenzuzo ekusebenzeni kwesibindi.

Ukudla i-porridge noma i-jelly kusuka ezinsizeni ezinjengalezi, kuzophuma ukunciphisa isilinganiso se-insulin esidingekayo esigulini, lapho uhlobo lwesifo sikashukela lincike ku-insulin. Kodwa-ke, ukuyeka ngokuphelele ukwelashwa nge-ejenti yokwenziwa ngeke kusebenze.

Kuyadingeka ukubonana nochwepheshe ngemenyu, ngoba udokotela kuphela, osuselwa emiphumeleni yezifundo kanye nokuqapha njalo ubucayi benqubo ye-pathological, okwazi ukukhipha amathuba okuba ne-insulin coma ngenxa yokudla oats.

Ukuba khona kokuqamba okucebile kwezithako kukuvumela ukuthi uhlele izinguquko ezilandelayo emzimbeni:

• Izinto ezilimazayo zidalulwa kangcono;
• Izitsha ziyahlanzwa;
• Izinga le-glucose elidingekayo liyagcinwa.

Ngokuwudla lo mkhiqizo njalo, umuntu ngeke akhuluphe ngokweqile.

Iresiphi

Ukuze upheke kahle iphalishi, udinga lezo zinto:

• Amanzi - 250 ml;
• Ubisi - 120 ml;
• Ama-groats - izinkomishi eziyi-0.5;
• Usawoti ukunambitha;
• Ibhotela - 1 tsp.

Faka i-oatmeal emanzini abilayo nosawoti. Pheka i-porridge ekushiseni okuphansi, engeza ubisi ngemuva kwemizuzu engama-20. Pheka kuze kube uqweqwe, uvuse njalo. Ekupheleni kwenqubo yokupheka, kuvunyelwe ukufaka inani elikhonjisiwe lebhotela.

Irayisi elinsundu

Lo mkhiqizo okusanhlamvu okungachazwanga. Njengomphumela wokucubungula, ama-husks ane-bran, awusizo kushukela, agcinwa kuwo. Okusanhlamvu kubhekwa njengomthombo we-vithamini B1, odingekayo ekusebenzeni kwemithambo yegazi. Futhi, iqukethe ama-macro nama-micronutrients, i-fiber ebalulekile, amaprotheni, amavithamini.

Odokotela abaningi batusa ukuthi abantu abanesifo sikashukela bangeze umkhiqizo onjalo kumenyu ngenxa yokuba khona kwefayibha yokudla. Lezi zinto zisiza ukwehlisa inani loshukela, kuyilapho ukungabikho kwama-carbohydrate elula kuyivimbela ukuba ikhule.

I-Folic acid elayisi isiza ukugcina amazinga kashukela, okungezinye izinkomba zokusebenziseka kwerayisi onsundu.

Iresiphi

Kusungulwe izindlela ezahlukahlukene zokwenza i-porridge kususelwa kulokhu okusanhlamvu. I-Porridge yesifo sikashukela 2 ingaba:

• Usawoti futhi unoshukela;
• Kuphekwe ubisi, amanzi noma umhluzi;
• Ngokufakwa kwemifino, izithelo namantongomane.

Nge-pathology, hhayi irayisi elinsundu kuphela, kepha nezinye izinhlobo zamabele, ngaphandle komkhiqizo omhlophe ophucuziwe, angafakwa ekudleni. Isimiso esiyinhloko sokupheka - iphalishi yelayisi akufanele kube mnandi kakhulu.

I-pea porridge

Ochwepheshe bezokudla abanolwazi batusa, futhi ngokuqhubekayo, basebenzise i-pea porridge kwimenyu yabantu abanesifo sikashukela. Inezinto eziningi ezilusizo. Ukuba khona kwengxenye ecebile yezakhi kuthuthukisa umsebenzi wesikhumba esikhanyayo.

Iresiphi

• Amandiya adinga ukugcotshwa ubusuku bonke;
• Bese udlulisela umkhiqizo emanzini abilayo ngosawoti;
• Pheka ukuze uswele ngokuphelele;
• Isitsha kufanele sivuswe njalo lapho kuphekwa;
• Ekupheleni kokupheka, upholile futhi usebenzise nanoma yiluphi uhlobo lwe-pathology.

Iphalishi eligayiweyo

Isitsha sefilakisi singumthombo wemvelo wamavithamini abalulekile, ama-enzyme, izinto ezincane nezincane. Futhi, iphalishi ligcwele kakhulu nge-silicon, liqukethe i-potassium izikhathi ezi-7 ukwedlula ubhanana.

Isici esiyinhloko se-porridge enjalo ukuthi iqukethe ama-hormone wesitshalo kakhulu kuneminye imikhiqizo yokudla evela ezingxenyeni zezitshalo. Banomphumela onamandla kakhulu we-antioxidant, vimbela ama-allergies, okwenza iphalishi elijwayelekile eliwumfashini libe wusizo kangaka.

Isitsha sisiza abantu abaphethwe yizo zonke izinhlobo zezifo: i-allergic, inhliziyo noma i-oncological.

Yikuphi okusanhlamvu okungenzeki ngesifo sikashukela

Imvamisa ukungakwazi ukudla ukudla okuthandayo ngemuva kokuxilongwa yisifo sikashukela kuba yinto enkulu. Kungenzeka yini ukudla i-semolina porridge kushukela, iziguli eziningi ziyabuza?

Ochwepheshe bathi lokhu okusanhlamvu kunomthelela ekuzuzeni isisindo. Inezinto ezimbalwa ezibalulekile ezinamazinga aphezulu we-GI. Ngenxa yalokhu, hhayi abantu abanesifo sikashukela kuphela, kodwa futhi nawo wonke umuntu onesifo sokudalwa kokudla okunamandla, okusanhlamvu okunjalo kuyaphikiswa ekudleni.

Ngaphezu kwalokho, i-grits enjalo ikhuthaza ukuvuvukala kwe-calcium emathanjeni, ngoba iqukethe i-phosphorus eningi, evimbela ukungena kwe-calcium edingekayo egazini. Ngenxa yalokhu, izindlala ze-parathyroid ziqala ukuzithatha egazini, futhi azikwazi ukululama ngokomqondo ofanele, ngoba izinqubo ze-metabolic ezigulini ezinesifo sikashukela kanye nokuvuselelwa kabusha kwesitho esinegciwane zihamba kancane kunakwabantu abaphilile.

Kubalulekile ukukhumbula ukuthi isifo sikashukela yisifo esidalwa ukungasebenzi kahle kwe-metabolic, ngakho-ke, ukusetshenziswa kwemikhiqizo engalimaza umzimba kuyindlela engamukeleki kahle yesigaba. Njengoba i-semolina iqukethe inani elikhulu le-gluten, ebangela isifo se-celiac kwezinye izimo, ingadala isifo sokuqothuka okungapheli ngamathumbu ezinto eziwusizo zomzimba. Akuzona zonke izinhlobo zokusanhlamvu ezisebenziseka ngokulinganayo kubantu abanesifo sikashukela. Le semolina kufanele ibhekiswe kulezo izitsha eziletha inzuzo encane. Uma umuntu ethanda kakhulu iphalishi enjalo, kuyadingeka ukuyisebenzisa ezingxenyeni ezincane, ethatha inani elikhulu lokudla kwezitshalo, ikakhulukazi imifino. Yize kukhunjulwa ukuthi i-semolina nesifo sikashukela zingumqondo ongahambelani ngokwezigaba.

Isiphetho

Ukudla okungcono kakhulu uma kutholakala ukuthi unesifo sikashukela i-corn ne-oat, noma ukolweni kanye nebhali leparele, ngoba aqukethe inani elincane lama-carbohydrate lapho egcwala ifayibha yokudla.