Njengomphumela wokuba khona kwenani elikhulu lama-carbohydrate engxenyeni yansuku zonke, amaseli womzimba alahlekelwa umuzwa we-insulin odingekayo. Thayipha 2 isifo sikashukela nokudla - uma kwenzeka wephula imithetho, izinga le-glucose eliqukethwe ohlelweni lokujikeleza kwezinga lifinyelela amazinga ngokweqile futhi lihlale likhona kubo.
Amatafula okuphatha isifo sikashukela enza ukuba sikwazi ukusungula umuzwa ojwayelekile we-insulin, ukubuyisa amandla okwenza ushukela.
Izimiso eziyisisekelo
Iziguli kufanele zikhumbule isidingo sokulandela imithetho ethile:
- Ukudla okuningi okuqukethe i-carbohydrate kufanele kudliwe kuze kube kathathu ntambama.
- Ukusetshenziswa kwama-yoghurts namantongomane kunconywa njengama-dessert - ukucutshungulwa kwamafutha angenayo kubambezela ukumuncwa koshukela.
- Ukudla okunempilo kufanele kwenzeke ngasikhathi sinye - ukuguqula umzimba, ukwenza ngcono ukusebenza kwendlela yokugaya ukudla.
- Ukwakha umphumela wokugcwala, ukwehlisa inani lokutholwa kwamashukela alula, imifino emisha ecebisiwe ku-fiber fiber iyenezelelwa endishini ngayinye.
- Ukudla okwanele uketshezi - okungenani ilitha nengxenye.
- Ukudla okuxubile phakathi nosuku - kuze kube kasithupha. Ukuvunyelwa okuncane kwemilutha ye-insulin kuvunyelwe.
- Ukufakwa ushukela ngokufaka okuphephile, kuphela ngamanani avunyelwe (amazinga wansuku zonke).
- Kuyinto engathandeki noma yikuphi ukudla ngemuva kwemidlalo yomzimba.
- Ukuvinjelwa kasawoti noma ukwehla okunengqondo kwevolumu yayo ezitsheni eziqediwe.
- Ukwenqaba kusuka kuma-carbohydrate angagayeka kalula akhona ekudleni.
- Ukuhlukile kwamaswidi kusuka ekudleni okulula ukugwema ukwanda okukhulu kwezinga likashukela ohlelweni lokujikeleza. Inani elincane livunyelwe ngesidlo esiyisisekelo sezikhathi ezintathu.
- Sebenzisa izindlela zokupheka zokupheka.
- Imikhawulo yotshwala, iziphuzo eziphansi zotshwala, kuze kufakwe kubo.
- Ukunciphisa noma ukuqeda i-carbohydrate eyinkimbinkimbi.
- Ukusetshenziswa okwehlisiwe kwamafutha ezilwane.
- Ukunciphisa okuqukethwe okuphelele kwekhalori kwezitsha ngenkathi kugcinwa inani labo lamandla.
- Inani lamandla wokudla kufanele lihambisane nezindleko zomzimba - ngokweqile kungadala ukukhuluphala kwesisindo.
Ulwazi Lunithi
Amandla wemikhiqizo yokwandisa izinkomba ze-glucose emgodini wegazi ubizwa ngokuthi yi-"hyperglycemic index." Inani lisetshenziswa ekwakhiweni kokudla kwansuku zonke kweziguli ezinesifo sikashukela sohlobo 2, isiguli sincike ngokuphelele ku-insulin. Noma yimiphi imikhiqizo ene-GI, isilinganiso sokukhuphuka koshukela ngemuva kokudla kuncike ekuphakameni kwenkomba.
Inkomba ye-glycemic ihlukaniswe yaba:
- Kukhulisiwe - amayunithi angaphezu kwama-70;
- Okumaphakathi - kusuka ku-45 kuye ku-60;
- Phansi - ngaphansi kuka-45.
Amanani aphezulu aphakathi nendawo afakwa eceleni ngokudla, okugcina kungasetshenziswa ngobuningi obufanele. Ingxenye eyinhloko yokudla yakhiwa nge-GI ephansi.
Isilinganiso sokunciphisa ukuthathwa kwama-carbohydrate agulayo emzimbeni "iyunithi yesinkwa". Igama lawo livela "isitini" sesinkwa. Isigaxa esingu-25 gramu silingana ne-1 XE (isiyonke, lena yingxenye yesigaxa sezinkwa).
Cishe yonke imikhiqizo yokudla iqukethe ama-carbohydrate ekwakhekeni kwawo - inani lawo kufanele lihambisane ngokulingene nomthamo we-insulin engaba khona. Umqondo wokubala wamukelwa yimithetho yamazwe omhlaba, okwenza sikwazi ukukhetha inani lemithi elidingakalayo.
Izici zokudla okufanele kweziguli ezinesifo sikashukela
Ukuze ulondoloze isimo esijwayelekile somzimba wonke onesifo sikashukela sohlobo 2, kufanele ulandele imithetho:
- Kuyenqatshelwa ukulamba;
- Kuyinto engathandeki ukuthatha ikhefu elide phakathi kokudla;
- Awukwazi ukwenqaba ibhulakufesi;
- Owokuqala ukudla imifino ngesikhathi sokudla, futhi kuphela emva kwabo - imikhiqizo yamaprotheni (ushizi wekhokho, inyama);
- Ukudla okusetshenzisiwe akufanele kube okushisayo noma okubandayo;
- Ukudla kokugcina akufanele kwenzeke kungakapheli amahora amabili ngaphambi kokulala;
- Ngokuphendula okungathandeki kwesisu emifino eluhlaza, kunconywa ukuyibhaka;
- Akunconyelwe ukosa, ukhiqiza imikhiqizo, uyenze ibe yimbi, ingeze amasoso;
- Ekwenzeni inyama enezinhlama, isinkwa asibandakanywa, kufakwa indawo ye-oatmeal, imifino;
- Lapho kukhona ama-carbohydrate engxenyeni ethile (inani elikhulu), afakwa ngamaprotheni noma amafutha avumelekile - ukunciphisa isilinganiso sokugaya ukudla kanye nokutholwa;
- Kusetshenziswa iziphuzo ezivunyelwe ngaphambi kokudla, hhayi ngemuva kokudla.
Konke ukudla kufanele kuhlafunwe ngokuphelele; izingcezu ezinkulu azikwazi ukusheshiswa zigwinye.
Ukudla okuvunyelwe kokudla
Lesi sifo sikuvumela ukuthi usebenzise izinhlobo ezithile zemikhiqizo kumenyu yansuku zonke:
- Njengesisekelo sosobho, inyama egxile ebuthakathaka, kusetshenziswa umhluzi wezinhlanzi noma kuphekwe umhluzi wemifino. Uketshezi lokuqala lomhluzi luyakhanywa bese kuthi owesibili kuphela aqale ukupheka. Imvamisa yokusetshenziswa ekudleni akufanele yedlule kanye njalo ezinsukwini eziyisikhombisa.
- Ezifundweni zesibili, kunconywa ukuthatha izinhlanzi ngokuqukethwe okuphansi kwamafutha - i-carp, i-pike, i-hake, i-perch noma i-pollock. Kwenyama engeyona enamafutha, inyama yenkukhu noma ye-turkey kungcono.
- Umkhiqizo wobisi noma obisi kufanele kube nenani elincane lamafutha ezilwane - ushizi wekhosishi, iyogathi, iyogathi, i-kefir, ubisi olubilisiwe olubilisiwe.
- Ngesikhathi seviki lekhalenda, kuvunyelwe ukungadli amaprotheni angaphezu kwama amane amaqanda enkukhu - ama-omeletti anamafutha. Ama-Yolks ohlobo 2 sikashukela anqatshelwe ngokuphelele.
- Kuyalulekwa ukusebenzisa okusanhlamvu okwenziwe nge-buckwheat, ibhali le-pearl, i-oatmeal kanye ngosuku.
- Imikhiqizo yamakhekhe ekudleni kwansuku zonke ayidluli okujwayelekile kwama-300 amagremu, okuthandwa kunikezwa okusanhlamvu okugcwele, amabele, imikhiqizo ye-rye noma ebhakwe kusuka kukakolweni wesilinganiso sikakolweni.
- Imifino enoshukela yethulwa ekudleni - ikholifulawa, iklabishi elimhlophe, amahlumela amaBrussels, ukhukhamba, utamatisi, isitshalo seqanda, izinsalela, i-kohlrabi, amakhambi amasha.
- Imifino enokuqukethwe okuphezulu koshukela, ama-starches (amazambane, izaqathe, ama-beet) avunyelwe kanye noma kabili ngesonto, ngezikhathi zokuwohloka kwesimo esejwayelekile ayafakwa ekudleni.
- Izithelo namajikijolo kufanele aqukethe inani eliphezulu le-ascorbic acid - amawolintshi, amagilebhisi, ulamula, ama-cranberry, ama-currants abomvu noma amnyama.
- Njengomphunga omnandi, kunconywa i-confectionery, ekhiqiza ngamabomu imikhiqizo yeziguli ezinesifo sikashukela, amabhisikidi - amakhukhi owomile.
- Kuketshezi oluvunyelwe umhluzi we-rosehip, amanzi okuphuza ahlanzekile, izithelo nama-berry ku-sweeteners, utamatisi, amakhukhamba, aluhlaza, itiye le-herbal, ubisi lwe-skim, amanzi amaminerali ngaphandle kwegesi.
Ukusetshenziswa kwemikhiqizo evunyelwe kuphela kuzovumela ukugwema ukwanda okubukhali kwe-glucose emgodini wegazi, futhi kuzosusa ukwanda okuzinzile kwesisindo somzimba. Imikhiqizo emihle engeke ithinte isisindo nenani le-glucose ayikho. Ngayinye inamanani ayo ezinga lokulimala.
Abantu abanesifo sikashukela bavame ukuba nesisindo somzimba esiningi esihambisana nokuhamba kancane kwe-metabolism, ngokumelene nesizinda sokungasebenzi kahle okuvamile. Ngaphezu kokubalwa njalo kwe-glucose, iziguli ziyalulekwa ukuthi zisebenzise amatafula wokuqukethwe kwekhalori yemikhiqizo. Ikhilogremu ngayinye eyengeziwe yesisindo ithinta kabi umsebenzi wemisipha yenhliziyo, ukuhamba kwegazi.
Ukudla Okunconyiwe Kokudla
Imikhiqizo enqatshelwe ifakiwe kuhlu:
- Ubhanana
- Amafutha avela kumawundlu, inyama yenkomo;
- Izitsha ezinamakha ashisayo;
- Ujamu;
- Ushizi ophekwe kahle owenziwe ngamazinga amaningi;
- Melons
- Ama-joghurts anama-flavour agents, ama-stabilizer;
- I-Zucchini;
- Ukudideka;
- Ummbila
- I-pasta eyenziwe ngotsholo lwe-premium;
- Isithandwa
- U-ayisikhilimu, kufaka phakathi iqhwa lezithelo;
- Ujamu;
- Ilayisi, i-semolina;
- Ushukela
- Ukubhaka ibhotela, ama-muffin, ushizi we-canta, amakhekhe;
- Amaswidi ezinhlobo zonke;
- Ukubhaliswa komuntu ngamunye izithelo ezomisiwe;
- Igoqiwe ngezithasiselo;
- Ithanga
Noma yiluphi uhlobo lotshwala, imikhiqizo ephansi yotshwala inqatshelwe ngokuphelele. Yonke imikhiqizo yokudla engenhla inezinga eliphakeme le-GI, iyakwazi ukukhuphula ukufundwa kweglucose emazingeni aphezulu lapho isetshenziswa. Ukuhlukumezeka kwamaswidi ayingozi esigulini esinesifo sikashukela kungavusa ukuthuthuka komthambo we-hyperglycemic.
Imenyu enconyelwe yisonto
Ngokwesifo sikashukela sohlobo 2, ukudla kwansuku zonke kungahlukahluka, kumnandi, futhi okubaluleke kakhulu, kube nempilo. Ukudla ngakunye kudinga ukusetshenziswa kwangaphambili koketshezi - okungenani ama-250 ml ngasikhathi, isinkwa - akukho ngaphezu kwama-50 amagremu.
Izazi zezempilo zethule izinketho eziningi zokudla okunempilo ezigulini ezinesifo sikashukela, lapho kunemigomo ejwayelekile - inani eliphansi lalowo okhonzayo lakhiwa ukuphindaphindwa kokudla okulula nsuku zonke.
Izikhundla ezinoshukela
Kuyisiko ukwahlukanisa iziqeshana ezimbili ezinkulu:
- Imvelaphi yemvelo - "iSorbitol", "Xylitol", "Stevia", "Fructose";
- Ukuqamba okwenziwe - "Saccharin", "Cyclamate", "Aspartame".
Ochwepheshe abancomi ukusebenzisa okumbalwa kuphela okufakwa esikhundleni - lapho beziguqula, isiguli sikhetha kalula okufanele kakhulu emzimbeni wakhe. Akunakwenzeka ukuphikisana ngenketho efanelekile - njengoba nje kungekho izidalwa ezifanayo, ayikho imithi engcono kakhulu.
I-Xylitol
Umkhiqizo usekwe kwi-pentinol, uhlobo lotshwala be-pentahydric.
Kwenziwa embonini yedoti yezinkuni, izinsalela zommbila.
I-Xylitol ibhekisa ekudleni okunekhalori ephezulu:
- I-coeff kukwana yobumnandi ilingana neyunithi eyi-1 (maqondana ne-beet ejwayelekile, ushukela womoba);
- Inani lamandla yi-3.67 kcal noma i-15.3 kJ / g.
Lapho usebenzisa iXylitol, iziguli ezinesifo sikashukela kudingeka zihlale zibala inani lamakhalori adliwayo.
ISorbitol
Igama lesibili lomuntu obambela ushukela wemvelo yiSorbitol.
Ngendlela yayo yemvelo, itholakala kumajikijolo nezithelo; izithelo zomlotha wentaba ziphakeme kakhulu.
Umuthi ukhiqizwa yi-oxidation ye-glucose.
Isisindo esingenawo umbala we-crystalline esingenamibala, sithambisa kalula emanzini, simelana namanzi abilayo, ukunambitheka okumnandi. Izinhlaka ezibalulekile:
- I-coeff lekaji le-aftertaste elimnandi lifinyelela kumayunithi angama-0.54;
- Inani lamandla - 3.5 kcal noma 14.7 kJ / g.
Okuqukethwe kwekhalori komkhiqizo oku nalesi sifo ngeke kuvume isiguli ukuba sehlise isisindo, kudinga ukubalwa kwesamba senqubo esetshenziswayo. Ukushaya indiva imithetho yokuthatha ama-sweeteners kuthinta kabi isisindo sokusheshisa. Abantu abanesifo sikashukela bathola kalula isisindo somzimba futhi kunzima ukuqeda. Leli phuzu lihambisana nesidingo sokudla okulula ngaphambi kokudla ngakunye kwe-insulin.
I-Stevia noma iqabunga eliphindwe kabili limnandi
Izici eziwusizo zento zihlanganisa:
- Izinga le-aftertaste elimnandi leyunithi elilodwa lomkhiqizo lilingana amayunithi angama-300 kashukela;
- Akazikhulisi izinkomba zokulinganisa zoshukela wegazi;
- Inenani lamandla elibi.
Izilingo zemitholampilo azizange zifakazele imiphumela ushukela oqukethwe kusitshalo, ziveze izimfanelo ezinhle:
- Ukusheshisa ukususwa komchamo emzimbeni;
- I-microflora enkulu kakhulu ye-pathogenic;
- Ukubhubhisa ukutheleleka ngefungus okungene emzimbeni;
- Yehlisa umfutho wegazi ophakeme.
I "Stevia" ilungele zonke izinhlobo zesifo sikashukela nokuqina kwaso.
ISachcharin
Njengomthombo oyinhloko wokuthatha indawo kashukela, lesi sidakamizwa sisetshenziswe cishe iminyaka eyikhulu.
Simelelwa ukunambitheka okumunyu nge-powdery mass okuqhekeka kahle koketshezi. Ukususa ukunambitheka okubabayo kwento, kuhlotshaniswa ne-dextrose buffer.
I-Saccharin ayithandeki ukubilisa nokuncibilika emanzini ashisayo ngokweqile - ngaphansi kwalezi zimo, iba munyu. Ochwepheshe batusa ukuyifaka ezitsheni ezenziwe ngomumo futhi uzifaka ngoketshezi olufudumele. Iyunithi elilodwa lezinto lifana amayunithi angama-450 kashukela womoba (okulingana nobumnandi).
Lapho ufaka ipheshana lesisu, umuthi udonswa ngokuphelele ngamathumbu, uqongelela izicubu ekujuleni okuphezulu. Iningi le-saccharin lihleliwe esinyeni. Kukholakala ukuthi umkhiqizo uphephile, kepha ocwaningweni lwezilwane, kubantu, ama-neoplasms amabi athuthukile esikhungweni sebele.
Ukondliwa kwemitholampilo kwesifo sikashukela sohlobo 2 kufanele kuchazwe nguchwepheshe okwelapha nodokotela. Bazobheka isimo esivamile sesiguli, bahlole isisindo somzimba kanye nesidingo sokunciphisa umzimba. Iziguli ezinesifo sikashukela kufanele zikhumbule njalo izingozi zokudla okunama-kilojoule amaningi nezinkinga ngesisindo somzimba esithe xaxa.
Ukukhethwa kwesibambiso esifanele seshukela kufanele kwenziwe ngudokotela oholayo - uzokhumbula isilinganiso somuntu ngamunye we-metabolic, isidingo sokwehlisa isisindo somzimba.
