Imithetho yokusebenzisa nokulungisa izaqathi zesifo sikashukela sohlobo 2

Indlela yokwelashwa kwesifo sikashukela sohlobo lwesibili akufanele ihambisane nemithi kuphela, kepha futhi kuyadingeka ukukhetha ukwelashwa okufanele. Lapho unquma indlela yokudla, kubalulekile ukuthi ubheke inani lamafutha akhona kanye nama-carbohydrate, ikhwalithi nezindlela zokusebenzisa ukudla okusetshenzisiwe.

Ukudla sikashukela kufanele kufake imifino eminingi nezithelo, okusanhlamvu nokudla kwamaprotheni. Enye yemifino evunyelwe yohlobo 2 lwesifo sikashukela izaqathi.

Ukusetshenziswa okujwayelekile, ngaphandle kokweqa, kulo mkhiqizo, kanye nokunye ukudla ngeke kugcine isimo somzimba njalo nje, kepha futhi kuzothuthukisa imisebenzi yokuvikela nokuvuselela okujwayelekile.

Izakhiwo eziwusizo nokubumbeka

Iqukethe:

1. Amaminerali amaningi asiza uhlelo lokuvuselela umzimba nokuvikela umzimba. I-iron equkethe kuwo ibamba iqhaza elibonakalayo ekwakhekeni kwamangqamuzana egazi nasekuqinisweni kodonga lwe-vascular. Lo mkhiqizo uthuthukisa ukwenziwa kwe-microcirculation nokugeleza kwegazi, futhi i-potassium ekulo ivuselela umsebenzi wenhliziyo, yandisa ithoni yemithambo, ithuthukisa ukusebenza kwezinye izitho;
2. Amavithamini - iningi lama-A, kancane ngaphansi kwe-B, C, PP, E. I-Carrots liqukethe inani elikhulu le-proitamin A - carotene. Le nto isiza ukwandisa i-trophism yamehlo namaphaphu, ethuthukisa umsebenzi wawo. Umphumela onenzuzo ekubukeni kwamehlo uyadingeka ikakhulukazi kwisifo sikashukela, ngoba enye yezinkinga zokuqala zalesi sifo ukukhubazeka okubukwayo. ICarotene nayo inomphumela we-immunomodulatory, owenza umzimba ukwazi ukumelana nama-microorganisms we-pathogenic;
3. Ama-antioxidants - aqukethe izaqathe ngamanani anele ukuze abe nomphumela omuhle emzimbeni wesiguli. Lezi zinto zinomthelela ekuthuthukisweni kwemisebenzi yokuvikela umzimba emiphumeleni yezinto ezilimazayo zangaphandle. Ukusetshenziswa kokudla okucebile kuma-antioxidants kunganciphisa kakhulu ubungozi bezinqubo zamathumbu, izifo zokuvuvukala neze-autoimmune. Umphumela wazo omuhle uzovumela umzimba ukuthi ubhekane kangcono nobuthi obucayiwe obuvela kwangaphandle, futhi kukhiqizwe ngumzimba uqobo ohlelweni lokuphila;
4. Ama-carbohydrate - lo mkhiqizo uqukethe izaqathe ngamanani anele, ngakho-ke abanye bayangabaza ngokuthatha umkhiqizo onjalo wesifo sikashukela sohlobo 2. Amagremu ayikhulu izaqathi aqukethe amagremu ama-6,9-7.3 wama-carbohydrate. Ngakho-ke, ngokudla okunqunyiwe, akufanele uzibeke umkhawulo ku-karoti owodwa, udinga ukuguqula indlela odla ngayo neminye imikhiqizo;
5. Amaprotheni aqukethe inani elincane, kuma-gramu ayi-100 omkhiqizo mayelana namagremu amabili amaprotheni. Le ngxenye iyinto edingekayo yokwakha amaseli amasha nezicubu emzimbeni. Ngakho-ke inani laso kufanele lanele ekululameni okusebenzayo nokukhula komzimba. Lokhu kutholakala ngokudla ukudla okunama-protein amaningi - inyama, ushizi, okusanhlamvu
6. Amafutha - kubo, abanesifo sikashukela akufanele bakhathazeke ngokudla lo imifino. Kuqukethe inani eliphansi lamafutha, okungathinti inkambo yesifo sikashukela;
7. IFibre iyisakhi esiyinhloko ngoba izimbotshana zilinganiswa phakathi kwesifo sikashukela. Ngenxa yefayibha, umgudu wokugaya ukudla uyathuthuka, ukuhamba kwamathumbu, kanye nokujwayelekile kokufakwa kwezakhi zomzimba kuyathuthukiswa. Amafayibha aqukethe izaqathi asiza ukulawula i-carbohydrate, egxiliswa emzimbeni. Iyakwazi ukubamba futhi ibasuse ngokuphepha, ibavimbele ukuthi bangenwe amathumbu. Le mpahla ikuvumela ukuthi uzuze umphumela omuhle kakhulu wokujwayezwa ushukela egazini, ngokuthuthukisa ukugcotshwa kwawo ngokusebenzisa ipheshana lesisu;
8. Ingxenye enkulu yokugcina ingamanzi. Lapho kukhona isifo sikashukela i-mellitus, iziguli zihlala zithola ukoma okunamandla, kuyilapho kunokuchama kaningi nokwanda. Amanzi aqukethe ku-isanqante azokwenza ngokwejwayelekile ukulingana kwamanzi ezigulini ezinesifo sikashukela, futhi kuthuthukise ukumuncwa kwamaminerali kanye nezakhi zomzimba emathunjini.

Ngingakwazi ukudla izaqathe nesifo sikashukela? - Ngenxa yokwakheka okunjalo okucebile futhi okuwusizo, singawuphendula ngokuphepha futhi ngokuqinisekisayo lo mbuzo.

Kumele kukhunjulwe ukuthi ukuhlukunyezwa kwalo mkhiqizo kungaba nemiphumela yako engemihle, echazwe ngezansi.

Ukupheka izaqathe

Ukuze ugweme ukubonakala kwemiphumela engemihle, kuyadingeka ukusebenzisa ngokucophelela yonke imikhiqizo yesifo sikashukela, futhi kungcono ukufuna usizo kumuntu onempilo. Ngokubambisana nakho, ungenza ukudla okuntofontofo nokunempilo kakhulu, okusebenzayo kwisifo sikashukela sanoma yiluphi uhlobo. Okufanayo kuyasebenza kumakherothi, kufanele kusetshenzwe kahle ngaphambi kokudla.

Kunemithetho yokudla izaqathe yesifo sikashukela sohlobo 2:

• Izitshalo ezimpande ezintsha nezintsha kuphela okufanele zisetshenziswe, kungale nguqulo ukuthi iqukethe inani eliphezulu lezithako ezisebenzayo nezithako. Lapho ikhula ikherothi, ilusizo olungakanani.
• Izaqathi zidliwa kangcono lapho kuphekwa. Engqulweni eluhlaza, ukwamukelwa kwalo mkhiqizo akuvinjelwe, ngoba inkomba ye-glycemic yenguqulo eluhlaza ingama-30- 30 kuphela, kanti yona ephekiwe ifinyelela kuma-60. Kodwa umkhiqizo olungiselelwe unenamba enkulu yezinto eziwusizo ezingawunika umzimba.
• Izaqathe ziphekiwe kuphela ngesimo esingafakwanga. Ngempela, ikhasi liqukethe inani elikhulu lamaminerali, okuthi uma selilungisiwe, lingene kumkhiqizo.
• Izaqathi ngenani elincane lamafutha zemifino zithosiwe futhi zibhakwa, ukuthola imiphumela emihle, ungasebenzisa umnqumo. Ngaphambi kokuthosa, le imifino inqunywe izingcezu. Uma uwupheka wonke kuthatha isikhathi eside, kungenzeka umkhiqizo ungapheki ngokuphelele, kepha uphuza uwoyela omningi.
• Ukuze ulondoloze umkhiqizo, kungcono ukuwuqhaqha, futhi udinga ukuwusebenzisa emanzini afudumele, ukusetshenziswa kwamazinga okushisa aphezulu ne-microwave kuvinjelwe.

Izaqathi zikashukela zisetshenziswa ngendlela emsulwa ukuze zifakwe kahle, futhi futhi zingangezwa kumasaladi emifino ahlukahlukene ahlanganiswe ngenani elincane leviniga noma le-olive yamafutha.

Ungapheka izaqathe ezicubuziwe. Ukuze wenze lokhu, kufanele uqale ubilise imifino nge-peel, bese uyinquma bese uyiqhekeza ukuze kungaguquguquki okuhle, ukuze kube lula, ungasebenzisa i-blender. Kumazambane abunjiwe, izaqathi zingabhakwa, bese kuba lula futhi kuthambe ngokwengeziwe. Umkhiqizo onjalo awusetshenziswa okuphindwe kathathu ngesonto. Ngesikhathi esifanayo, i-karoti puree isebenza njengesitsha esikhulu.

Izaqathe ezibhakiwe zingadliwa nsuku zonke. Kungcono ukuyihlanganisa nezinye izitsha.

Inketho efaneleke kakhulu ukufaka izingcezu ezibhakiwe zezaqathe kuphalishi, noma ezitsheni zenyama. Kumele kukhunjulwe ukuthi inyama isetshenziswa kuphela ngezinhlobo ezinamafutha amancane.

Akuvunyelwe ukuthosa izaqathe ezigayiwe. Ngale ndlela, ngokushesha ilahlekelwa yiyo yonke imsoco yayo futhi idliwa ngenani elikhulu lamafutha, okungathandeki lapho kukhona isifo sikashukela.

Ijusi karoti

Njengoba unesifo sikashukela, kufanele uqaphele lapho uphuza amajusi. Ngemuva kwakho konke, akuwona wonke amajusi angaba usizo.

Gwema ama-juices ezithelo ezinama-carbohydrate:

• Amagilebhisi
• Ama-Tangerines;
• Ama-raspberries; Ama-Strawberry
• UMelon
• I-Watermelon

Imifino:

• AmaBets;
• Iklabishi
• Ithanga
• Izambane.

Ukuze upheke, udinga ukusebenzisa izithombo zezimpande ezintsha nezisencane. Bachobozekile ngaphambi kokuchotshozwa futhi bacutshungulwa ku-blender noma i-juicer. Uma kungekho, khona-ke ungabilisa izaqathe, ubeke ukuthungwa okuphumayo ku-cheesecloth bese uyifaka engilazini.

Kuvunyelwe ukungaphuzi ngaphezu kwe-250-300 ml yejusi yekherothi ngosuku. Lo mkhiqizo uzothuthukisa ukusebenza kwamasosha omzimba, futhi okubaluleke kakhulu uhlelo lokugaya ukudla, imisebenzi yalo ecijile kanye neyezimoto.

Ijusi le-karoti entsha liqukethe inani elikhulu lezakhi zomzimba kanye ne-fiber, engeke ivumele ukumuncwa ngokweqile ushukela emgodini wesisu. Ijusi lidliwa kakhulu ngesikhathi sokudla ngenqubo eyinhloko.

Imiphumela emibi

Uma ungayinaki imithetho futhi usebenzise izaqathe ngokuhlukunyezwa, kungavela izimpawu ezilandelayo:

1. Isicanucanu, kuze kufike ekuhlanzeni - le nto ihlala ihambisana nekhanda nekhanda;
2. Ukwanda kwesilonda se-peptic, i-gastritis, i-cholecystitis kanye ne-colitis - ngoba ujusi we-karoti unomphumela ovuselelayo, ukusetshenziswa kwawo kungaholela ekwandeni kwe-pathologies engapheli yomgudu wokugaya ukudla;
3. Ukuphuzi kwamazinyo, isikhumba sezinyawo nezintende kubhekwa ngokuqukethwe okuphezulu kwe-carotene, inani laso likhuphuka kakhulu ngokusetshenziswa okungalawulwa kwalo mkhiqizo. Lokhu kungaholela ekuqhekekeni kwesikhumba kanye nokulunywa kanzima.