Iziphi izithelo engingazidla nesifo sikashukela

Isifo sikashukela sibekela imikhawulo eminingi kumuntu. Lokhu kuhlobana nesiko lokudla. Ngokuphazamiseka kwe-carbohydrate metabolism, kufanele ucabangisise ngokudla kosuku. Abantu abanesifo sikashukela bavame ukuhlushwa ukukhuluphala, izifo zezinso, isibindi, imithambo yegazi, bakhubazekile i-carbohydrate kanye ne-fat metabolism. Ngakho-ke, ukudla kukhethwa kuphela ekudleni, ukudla kuthathwa ngokuya ngohlelo oluthile: imvamisa ngezingxenye ezincane.

Umsebenzi wokunciphisa umthwalo ezithweni zangaphakathi futhi uzinze i-cholesterol metabolism ubekwa kwimikhiqizo edliwayo. Kuyalulekwa ukuthi ukudla kusize ekulweni nokukhuluphala ngokweqile. Omunye wemithombo esemqoka yefayibha nezinto eziwusizo yizithelo. Kanye nemifino, kufanele okungenani ibe yingxenye yesithathu yokudla kwansuku zonke. Kepha unganquma kanjani ukuthi yiziphi izithelo ongazidla nesifo sikashukela? Sizokusiza uthole.

Indima yezithelo zabanesifo sikashukela

Umbono wokuthi izithelo zilimaza abanesifo sikashukela awulungile. Into esemqoka ukukhetha i-assortment efanele yezithelo ezidliwayo kanye namajikijolo. Ngokwesibalo samavithamini, amaminerali, i-fiber, izithelo azithuthukisiwe. Kepha kufanele zifakwe ekudleni ngokucophelela. Nqaba izinhlobo ezimnandi nezinhlobonhlobo, unikeze okuthandayo omuncu futhi okumnandi futhi omuncu, ngamaphenti amaningi.

Ngokwesifo sikashukela sohlobo 2, izithelo ezine-GI ezingekho ngaphezu kwama-70. Kulesi simo, ama-carbohydrate aguqulwa abe ushukela ngejubane eliphansi, igxuma elibukhali kushukela alifakiwe. Umthamo wengxenye eyodwa nawo ubalulekile. Kubhekwa njengokuphephile ukudla izithelo ezi-1 ezincane noma amajikijolo ambalwa. Isisindo somthamo owodwa akufanele wedlule i-150 g, ukuthola ukudla kwansuku zonke - 300 g.

Ukuqanjwa nezakhiwo eziwusizo zezithelo kushukela:

• I-fiber engasebenzi kahle inika umuzwa osheshayo wokuqaqamba, ikuvumela ukuthi ususe ngokushesha indlala, uthuthukise umsebenzi wamathumbu, ukhulisa i-peristalsis.
• I-soluble fiber ehlangene nama-keys ketshezi olulutho olukwazi ukuthambisa ubuthi. Yehlisa iphesenti kashukela, ikhipha i-cholesterol, isize izinqubo ezijwayelekile ze-metabolic, isiza ngokwejwayelekile isisindo.
• I-Pectin yehlisa ukuhamba kweshukela iye egazini, kudlala indima yomzinqangi. Iwusizo esibindini, yenza i-cholesterol metabolism isebenze kalula, ivimbela ukumuncwa kwamafutha, futhi isize ukuqeda i-cholesterol eyeqile egazini.
• I-Vitamin C, ecebile ngamajikijolo amaningi kanye nezithelo, yenza ukweswela kwengxenye ebalulekile emzimbeni womuntu ogulayo, kudlala indima ye-antioxidant. Ihlanganyela emiphumeleni enesibopho sokuqeda ama-free radicals mahhala. Khuphula izinga le-hemoglobin. Inani elanele le-Vitamin C emzimbeni lisiza ukugcinwa kwe-insulin yakho uqobo.
• Vitamin A. Vimbela ukukhula kwesifo sikashukela kanye nezinkinga zaso. Ijwayelekile ukungatheleleki, kuthinta kahle ukukhula kweseli, kwandisa umsebenzi wokuphilayo wezinye izinto zomkhondo.
• Vitamin E. Futhi inomphumela we-antioxidant. Ithuthukisa i-lipid metabolism, ilawula izinga lama-radicals wamahhala, ithuthukisa izakhiwo zegazi, ivimbela ukuthuthukiswa kwe-atherossteosis. Inani elanele le-Vitamin E lisusa ukuthuthukiswa kokuhluleka kwe-renal, kuvumele ukuhamba kwegazi ku-retina.
• Amavithamini eqembu B. Abalulekile kwabanesifo sikashukela abanemisebenzi yokuphazamiseka kwamangqamuzana ezinzwa. Bamba iqhaza ezinqubweni ze-metabolic ezihambisana nokushiswa kwama-carbohydrate. Faka isandla ku-normalization ye-carbohydrate metabolism. Vimbela ukuthuthukiswa kwezifo ze-myocardial. Vikela ukucindezela kwe-oxidative kuma-diabetes ngesikhathi sokudla. Bamba iqhaza metabolism yamandla, ukwakheka kwamafutha kanye nama-asidi. Vimbela ukubhujiswa kwezindonga zemithambo yegazi, okunye ukuphazamiseka kwemithambo yegazi.
• ISelenium. Iyingxenye yama-enzyme avikela umzimba ekulimaleni kwe-oxidative. Iphimise izakhiwo ze-antioxidant, ivimbela ukubhujiswa kwama-pancreas, ithuthukisa isimo sesibindi nezinso. Ivimbela ukuthuthukiswa kweziqalo zeso.
• I-Lipoic acid. Isilwi esinamandla kakhulu ngawo wonke ama-radicals wamahhala. Kuyasiza ikakhulukazi ukuphazamiseka kohlelo lwezinzwa oluhambisana nokuthuthukiswa kwesifo sikashukela. I-Lipoic acid therapy iqeda ukuthuthukiswa kwezilonda izinzwa zepherishi.

• I-Zinc Ngaphandle kwawo, ukukhiqizwa kwe-insulin yomuntu akunakwenzeka, i-zinc ivuselela ukwakheka kwayo. I-Zinc iyadingeka ukuthuthukisa ikhono lomgoqo wezinhlaka zesikhumba, okubalulekile ekwelashweni kwamanxeba ngokushesha. Kuthuthukisa amandla omzimba wokumelana nezifo.
• Manganese Ukushoda kwe-manganese okubangela ukuvela kwezinkinga kushukela. Ukuntuleka kwe-manganese kuholela ekuqongeleleni kwamafutha esibindini.
• I-Chrome. Into etholakalayo ethuthukisa isenzo se-insulin futhi isize iziguli ezinesifo sikashukela zibhekane nemiphumela emibi yomzimba. Kuthuthukisa izinqubo ze-metabolic, kunciphisa ushukela wegazi, kunciphisa isifiso sabanesifo sikashukela sokudla amaswidi, kusiza ukubekezelela ukudla okuphansi kuma-carbohydrate.

Ukushoda kwamavithamini namaminerali ezinye zezithelo ezicebile kusithinta kabi isimo sikashukela. Ukungathandeki kuyingozi ikakhulukazi ngenkambo ende futhi enzima yesifo. Amavithamini ancibilikiswa wamanzi adlala indima enkulu ekuguqulweni kwe-glucose. Ukwephulwa kokushintshwa kwamavithamini ancibilikiswa amanzi kuholela ekuphazamisweni okunamandla kwe-metabolic kanye nokuntuleka kwamandla emzimbeni.

Iziphetho zezinzwa zepherishi nazo ziyahlupheka, okuholela ekucasukeni kokusebenza kwama-neurotransmitters kanye nokudluliselwa okungahambi kahle kokuphazamiseka kwezinzwa. Okubaluleke kakhulu ukuthatha amavithamini ngomphumela we-antioxidant we-lipoic acid kanye namaminerali amaningi. Zonke lezi zingxenye zikhona ezithelo. Ngakho-ke, izithelo ezivunyelwe ngohlobo 2 sikashukela i-mellitus, udinga ukudla njalo, ukuguquguqula i-assortment, unikeze ukukhetha ezinhlotsheni zonyaka.

Ngokwengeziwe, ungathatha izithasiselo zevithamini nezimbiwa ezivunyelwe noma ezihloselwe ngqo umuntu onesifo sokuxilongwa kwesifo sikashukela.

Isifo Sikashukela Nezithelo: Usizo Oluqondile

Izithelo ezingathinta inkambo ye-carbohydrate metabolism futhi zifake iqoqo eliphelele lamavithamini nezakhi zamaminerali ezibalulekile empilweni zinomphumela omuhle emzimbeni wesifo sikashukela. Ebantwini, ukuphazamiseka kwe-vegetovascular kusafakwe ngaphandle, izinqubo ze-metabolic zenziwa zenziwe ngokwejwayelekile, inzuzo yesisindo ayenzeki, i-glucose ne-lipid esegazini azidluli izinga eliyingozi. Ukonakala kweziguli kwezifo ezithathelwanayo nakho kuncishisiwe, futhi namandla okusebenza ayanda.

I-Vitamin prophylaxis ngokusetshenziswa kwezithelo idlala indima enkulu ekwelashweni kokudla kweziguli ezinesifo sikashukela. Ukufakwa njalo kwimenyu yansuku zonke kuyalawula ukunxephezela izikhala ku-carbohydrate metabolism. I-pectin yezithelo ibopha amaseli ezitshalo komunye nomunye. Yifayibha yokudla edingekayo ekusebenzeni okujwayelekile kwesisu, ukuvimbela ukukhuluphala. Ikakhulu i-pectin eningi itholakala ku-ikhasi kanye negobolondo elithambile lezithelo. I-insoluble ntho ibamba i-cholesterol ne-monosaccharides, ibasuse emzimbeni. I-Pectin ithuthukisa umphumela wokugaya wama-enzyme wesisu. Ijabulisa umsebenzi oyimfihlo wezindlala zesistimu yokugaya ukudla, ibamba iqhaza kuma-peptide metabolism. Inomphumela oqondile enanini le-insulin egazini. Futhi yandisa umsebenzi wokufakwa egazini lezinye izinto ezizuzisayo.

Izazi zezempilo zibiza ukudla kwezitshalo okunokuqukethwe okuphezulu kwefayibha yokudla njengomthombo wama-carbohydrate “avikelwe”, okungukuthi, lawo adonswa ngokuphelele ngumzimba futhi angakuthinti ukweqa kwe-lipids noshukela.

Izithelo ziyingxenye yanoma yikuphi ukudliwa kwemifino. Kuyafakazelwa ukuthi ukudla okunjalo kudala izinkinga ezimbalwa nge-metabolism, okusho ukuthi kusebenza njengezinyathelo zokuvimbela ukuthuthukiswa kokuphazamiseka kwemithambo yegazi kanye nezinkinga zesifo sikashukela.

Izithelo ezivunyiwe sikashukela

Lapho ukhetha uhlobo luni lwezithelo ongazidla ngesifo sikashukela, yeka ezinhlotsheni nasezinhlotsheni ezingenakutshelwa ezikhula endaweni yakho. Ama-apula awusizo kanye namapheya, amaplamu, ama-apricots, amaplamu, ama-raspberries engadini, ama-currants, ama-gooseberries. Ehlathini, ama-cranberry, ama-lingonberry, ama-blueberries, nama-sitrobheli alungile. Sekela kahle amasosha omzimba futhi wenzele ukuntuleka kwamavithamini. Hlanza umzimba futhi uguqule ukusebenza kwezinselo zezinso.

Nasi isibonelo sezithelo nezithelo ezinenkomba ye-glycemic ephezulu kakhulu:

• Izinsuku - 110;
• Amapayipi - 65;
• Ibhanana - 60;
• I-Persimmon - 55;
• UMelon nekhabe - 60;
• Imango - 55;
• Iphayinaphu - 66.

Ezithelo nasejikijelweni enambitheka kamnandi futhi omuncu, i-GI imvamisa ayidluli ku-50. Kokudla okusobala okune-acidic - akukho ngaphezu kwe-30 Izithelo ezomisiwe ezine-GI ephezulu kakhulu. Isibonelo, i-GI yamagilebhisi amasha - ama-35, omisiwe - 65. Kepha izithelo ezomile zivunyelwe ukuthi zisetshenziswe njengesithako sokwenza iziphuzo, kanye nokugcwaliswa kwamakhekhe angenazithelo. Futhi khumbula okujwayelekile ngasikhathi sinye - kungaphezu nje kokufanela entendeni yesandla sakho.

Yiziphi izithelo eziqukethe okuqukethwe okuphezulu kakhulu kwezakhamzimba? Gxila kwimininingwane elandelayo:

• Inani elikhulu kakhulu le-vithamini C litholakala kumagilebhisi, ulamula, amawolintshi, ama-apula, ama-raspberries, amajikijolo, i-rose okhalweni, i-kiwi. Futhi nase-sea buckthorn, ama-currants, i-viburnum, amaplamu, ama-sitrobheli.
• IVitamin A icebile ngama-petshisi, ama-apricots, amakhabe, amakhabe, ukwatapheya.
• Amawolintshi, ama-sitrobheli asengadini, ama-sitrobheli, ubhanana, ama-currants amnyama, i-grapefruit, ikhabe angaziqhenya ngokuqukethwe okuphezulu kwamavithamini we-B.
• Vitamin E itholakala olwandle i-sihlahla sivame ukutholakala, i-rosehip, umlotha wasentabeni, ama-apricots omisiwe, ipapaya, ukwatapheya.
• I-Cherry, amagilebhisi, ama-apricots, amaplamu, ulamula, i-aronia, ama-currants acebile ku-Vitamin P.
• I-Lipoic acid iqukethe emapomegranate, ama-apricots, ama-Persimmons, ama-cherries, ama-aphula, amawolintshi, ama-currants amnyama, uphayinaphu, cranberries, amagilebhisi.
• ISelenium icebile kukhukhunathi, i-quince, umango, i-lokva exotic (medlar).
• I-Zinc itholakala kulamula, amawolintshi, ulamula, uviniga, ubhanana, ihalananda, ulwandle i-sihlahla sivame ukutholakala.
• IManganese itholakala ubhanana, amaplamu, namagilebhisi.
• I-Chrome ikumapentshisi, ama-cherries, ama-cherries, ama-plums, iplamu.

Okuqukethwe okuphezulu kakhulu kwe-fiber kuhlukaniswa ngama-apula, amapheya, ama-avocados, ama-apricots, amagilebhisi, amakhabe, amapetshisi. Ngaphezu kwakho konke, i-pectin itholakala kuma-apula, ama-currants, i-chokeberry, uphayinaphu, iplamu, rosehip, amapetshisi, ama-raspberry kanye nama-cherries. Kuma-apula ayi-1, ngokwesibonelo, aqukethe afinyelela ku-1.5 g we-pectin. Ukuhlanza umzimba ubuthi, ukuvimbela ukukhuluphala, kwanele ukusebenzisa ama-apula angama-2-3 nsuku zonke.

Isithelo esiwusizo kakhulu sohlobo 2 lwesifo sikashukela sithathwa ngokuthi si-grapefruit. Ngaphezu kokuqukethwe okuphezulu kwamavithamini, kuhlukaniswa ubukhona be-phenylamine - into ethinta kahle i-glucose homeostasis. Okusho ukuthi, amandla omzimba wokulawula ngokuzimela amazinga we-glucose futhi alondoloze ibhalansi. Amagilebhisi, kanye namawolintshi, ulamula, umsebenzi we-antioxidant ephezulu ngenxa yokuqukethwe okuphezulu kwevithamini C. Izithelo zeCitrus zicebile ku-fiber encibilikayo, kanye nezinto eziguqula amazinga eglucose ngokwejwayelekile.

Ungayisebenzisa kanjani

Ukudla izithelo ngesifo sikashukela kungenzeka kusha, njengengxenye yamasaladi, neziphuzo zevithamini. Ngisho nama-dessert okumnandi enziwe ngokudla okunempilo nokunempilo ayatholakala kwabanesifo sikashukela.

I-Apple Casserole

Okwenzela ama-apula ambalwa amnandi futhi amuncu, umongo. Gcwalisa ama-apula ngenhlanganisela ye-cottage shizi ngama-walnuts asikiwe. Songa i-apula ngalinye ku-foil bese uthumela kuhhavini eshushu imizuzu engama-20. Nwebisa isobho elibilisiwe, libeke epuletini enezimbobo phezulu.

Phezulu i-apula ngalinye ngesipuni soju.

Isigaxa sasendle

Hlanganisa ama-raspberries kanye nama-sitrobheli asendle. Thela amanzi abandayo ngesilinganiso se-1/5 (ingilazi ngayinye yamajikijolo ilitha lamanzi). Beka umlilo bese ubilisa. Pheka imizuzu emi-5. Engxenyeni yengilazi yamanzi abandayo, hluza i-spoonful of starch. Thela umfudlana omncane ezitsheni nge-decoction yamajikijolo, uvuselele njalo. Cisha ngokushesha ngemuva kokubilisa. Ama-Kissels adakwa eshushu futhi adla amakhaza. Isiphuzo esinephunga elimnandi sigcwala amandla futhi sakha ukuntuleka kwamavithamini.

Morse

Thatha inani elilinganayo lama-cranberry nama-cherries. Ama-cranberry ama-crush, hlanganisa nama-cherry amajikijolo, uthele amanzi abandayo ngesilinganiso se-5/1. Letha kumathumba bese ususa ngokushesha emlilweni. Shiya ukuze upholile ngokuphelele. Hlukanisa ujusi wezithelo obandayo kwikhekhe namajikijolo ngesihlungo. Phuza isigamu seglasi izikhathi ezingama-1-2 ngosuku.

Ungangeza ithebhulethi ye-fructose ngaso sonke isikhathi. Uqeda ngokuphelele ukoma, uvuselela, uqinisa ukungatheleleki.