Ukudla uhlobo 1 nesifo sikashukela sohlobo 2: uhlu lokunconywa kokudla

Isifo sikashukela aselashwa ngokuphelele, ngakho-ke umuntu ugcina amazinga kashukela egazini ukuze asondele emngceleni onempilo. Isisekelo sokwelashwa umsoco, othinta uhlelo lokujikeleza kwegazi nokusebenza komzimba.

Uchwepheshe ngokuzimela ubala imenyu yesiguli, ebheka izimfanelo zakhe, kepha ungasuka ngokuzimele kwimiyalo uma wazi ukuthi yikuphi okudliwayo okufanele kube yikuba noshukela nokuthi yimiphi imikhiqizo efakiwe kuyo.

Siyini isifo sikashukela

Isifo sikashukela - isifo se-endocrine esibangelwa ukungalingani okuphelele kwe-hormonal noma isihlobo, i-insulin ayakhiqizwa, ngenxa yalokho okuvela kuyo i-hyperglycemia. Lesi yisifo esingamahlalakhona esinezinkinga ze-metabolic: amaprotheni, amafutha, ama-carbohydrate, ibhalansi yamanzi.

Ososayensi bakufakazele ukuthi isifo sikashukela siyakhula ngenxa yokuvela kofuzo. Ukuhlukahluka kofuzo okutholakala kuma-diabetes kuyabonakala, kusungula ukunamathela kwifa. Uhlobo lokuqala lwesifo lungazuzwa njengezilinganiso ukusuka ku-3-7% ohlangothini lowesilisa futhi ukusuka ku-8-10% ohlangothini lukamama.

Uma bobabili ubaba nonina benesifo sikashukela, kucatshangelwa ukuthi ingane izodla ifa ngamaphesenti angama-70. Uhlobo lwesibili lwesifo lungavela ngamathuba angama-80% ohlangothini lukamama, nangasohlangothini lowesilisa.

Izakhamzimba ezincane

Ukudla okune-carb ephansi kunconyelwe zombili izinhlobo zokudla, kungaba kukudla okulinganiselayo okunezinto ezisizayo.

Uma ulayisha kakhulu uhlelo lokugaya ngama-carbohydrate, ushukela wegazi uyakhuphuka kanye ne-insulin ngalo mzuzu kungenzeka ungabekezeleli wedwa. Uma uzizwa ungasasebenzi, ungathola i-hypoglycemia - isigaba esiyinkimbinkimbi sikashukela.

Kuhlobo lwe-1 sikashukela, ukudla okune-carbon kancane kulawula isimo somuntu. Ushukela uzogcinwa ebangeni le-6.0 mmol / L. Ngasikhathi sinye, inani lokuphuza umuthi liyanqatshwa, ngoba i-hypoglycemia ngeke idalwe.

Kunencazelo yalokhu kuvunyelwa:

1. Amamitha kashukela egazi alula ahlala esondele. Umuntu ngokwakhe angalinganisa ushukela wegazi ukuze aqinisekise isimo sakhe.
2. Uhlobo olunzulu lwe-insulin therapy. Umthamo omncane womuthi owutholwe ngaphambi kokudla ukudla ungalungisiwe, uvunyelwe ukuguqula umthamo "omfishane".
3. Ukwethulwa kwezindlela zokuqeqesha iziguli, lapho bahlola khona amaphesenti e-carbohydrate emikhiqizweni futhi abale amaphesenti we-insulin.

Ukuze wakhe ukudla okudlayo, kufanele ucabangele imigomo elandelayo:

• Ukudla okunempilo kufanele kudlule ukuze kugcinwe eduze kwesisindo somzimba esanelisayo. Kuyadingeka ukuxuba ama-micronutrients ukuze umzimba uthole okudingakalayo.
• Ngaphambi kokudla, ubukhona bemikhiqizo buhlolwa, ngoba kukhona indlela yamayunithi esinkwa, ngale ndlela awukwazi ukusebenzisa i-insulin njalo. Kunezindlela zokudla ezimbalwa eziqukethe inkomba ye-glycemic ephansi.
• Amafutha avela ekudleni asuswa phambi kwesisindo ngokweqile esigulini. Ngokwesisindo esijwayelekile, izinga le-cholesterol elizinzile kanye ne-triglyceride, awudingi ukukunciphisa. Amafutha, njengento yokudla, awayona i-insulin.

Iphutha labantu abaningi ukuthi babukela phansi amakhalori nsuku zonke, angenakwenziwa, amakhalori kufanele abe semkhawulweni ojwayelekile. Ngokwesisindo nang ukuphakama ngakunye, kunenkambiso yekhalori, ngokusho kwetafula, cishe inani lomuntu ngamunye okufanele alisebenzise libaliwe. I-Fiber kufanele ibe yanele.

Imfundo yeziguli

Iziguli zinikezwa ukuqondiswa “ekulimaleni” kwemikhiqizo, zifundiswa ukuthi yikuphi ukudla okungavunyelwe kwesifo sikashukela, ukuthi singawagcina kanjani amazinga kashukela. Isikhala sigcinelwe abasebenza ama-sweeteners.

Ama-sweeteners ahlukaniswe ngama-analogues aphezulu wekhalori noshukela ongewona onempilo: i-xylitol, i-sorbitol, isomalt, i-fructose. Ukufakwa esikhundleni kwama-calorie akuthinti ukwanda kwe-glucose yegazi, kodwa ngasikhathi sinye aqukethe amakhalori amaningi. Ngakho-ke, i-sweetener enjalo ayinconywa kubantu abanama-degree of obesity.

Izikhwanyana ezingenawo amakhalori zingadliwa kumithamo ethile nsuku zonke:

• I-Saccharin - hhayi ephakeme kune-5 mg / kg ngesisindo;
• I-Aspartame - hhayi ephakeme kuno-40 mg / kg ngesisindo;
• I-cyclamate - hhayi ephakeme kune-7 mg / kg ngesisindo;
• I-Acesulfame K - hhayi ephakeme kune-15 mg / kg ngesisindo;
• I-Sucralose - hhayi ephakeme kune-15 mg / kg ngesisindo;
• Isitshalo se-stevia siyinto yemvelo enekhalori engaphansi, kwenqatshelwe ukudla ngama-allergies.

IGlucose

Izingqinamba ezidonswa kancane (umphumela oyinkimbinkimbi we-carbohydrate) zikhuphula kancane kancane izinga likashukela egazini, lokhu kwenzeka kungakapheli ihora. Ama-carbohydrate afanayo afaka i-fiber, i-pectin nemikhiqizo yesitashi.

Ama-carbohydrate amaningi ahamba nokudla emzimbeni aqukethe isitashi. Umuntu udla okusanhlamvu okuningi, okusanhlamvu nesinkwa. Embizeni eyodwa, 1/5 yesitashi. I-fiber kanye ne-pectin kungatholakala ezitshalweni zezithelo nemifino.

Kufanele uthathe nsuku zonke kusuka ku-18 g we-fiber, ngokwesibonelo, lawa ma-apula avuthiwe ayi-7, ingxenye eyi-peas ephekiwe noma i-200 g yesinkwa esiphelele sokusanhlamvu, kufanele ngaso sonke isikhathi sibe yingxenye yokudla kwesifo sikashukela.

Ama-carbohydrate, ahlobene nokulula, adlulela egazini isigamu sehora, ngakho-ke kwenqatshelwe ukuwasebenzisa nge-hypoglycemia, ngoba izinga le-glucose likhuphuka ngokushesha egazini.

Ngoshukela onjalo kukhonjiswa:

1. IGalactose;
2. IGlucose (izinyosi eziningi kuju lwezemvelo, izilimo zezithelo);
3. I-Sucrose (futhi enoju, imifino ethile namajikijolo);
4. I-Fructose;
5. I-Lactose (imvelaphi yezilwane);
6. Maltose (ubhiya nemalt).

Le mikhiqizo ye-carbohydrate inambitheka kamnandi, kepha ukumuncwa kuyasebenza. Isikhathi sokunyuka kweglucose egazini ngemuva kokudla ukudla okune-carbohydrate kakhulu sikhonjiswa yi-"hypoglycemic index" futhi ukudla kwesifo sikashukela kubonisa le index.

Ukudla kohlobo lokuqala

Izincwadi zokupheka zanamuhla zokudla okunempilo zinezingxenye ezihlukile ezinemiyalo yokuthi ungadla kanjani ushukela. Ababhali bachaza ngokuningiliziwe imikhiqizo nezinto zokupheka zesonto lonke noma inyanga, becacisa umthamo.

Lokhu kudla kohlobo lokuqala lwesifo kuhlanganiswa ngabasebenza ngokudla okunempilo, kepha akuvamile ukusetshenziswa endaweni yasekhaya.

Odokotela babheka umkhuba wokuphila lapho, ngenxa yokungabi nakho, abantu abanalesi sifo balandela imiyalo kadokotela ngokuphelele ngamaphoyinti.

Amaviki okuqala isiguli senza ukuqokwa kukadokotela. Ngokushisekela uqapha impilo yakhe, uthatha kuphela izinhlobo ezithile zokudla futhi abale okuqukethwe ngumsoco kuzo. Kepha ngemuva kwenyanga le ntshiseko inyamalala, akunakwenzeka ukulandela zonke izeluleko zochwepheshe.

Ukudla kohlobo lokuqala lwesifo sikashukela kufanele kususelwe eqinisweni lokuthi ukudla okusobala kusondele kokujwayelekile kubantu abaphilile. Ngasikhathi sinye, isifiso sokusebenzisa amandla asifani, kepha lokhu kuyasebenza kulezi ziguli ezingakhuluphele ngokweqile.

Ukudla okuguqukayo kuqinisekisa ukudla okuhlelekile nemenyu yansuku zonke. Ngenxa yemikhiqizo ebizayo, kunzima ukulandela ukudla kwalesi sifo. Ngenxa yalokhu, gxuma egazini kwenzeka lapho i-insulin kufanele ihlale isiseduze.

Ukuhlela imenyu yakho ngokuya ngokudla kwalesi sifo njalo ezinsukwini eziyisikhombisa kuyimpilo empilweni yansuku zonke futhi ngokomqondo umthwalo womuntu.

Ngakho-ke, kulula ukwenza pre-ukubhala umugqa ngezigaba nohlobo lokuqala ngokuqinile ngesikhathi.

Lapho ukhetha izitsha ezivunyelwe, imenyu yokulinganisa iyakhiwa, ihlukaniswe izitsha eziyi-7-8. Ngasikhathi sinye, izitsha zilula futhi azibizi, ziqukethe izinto ezidingekayo neziphephile.

Into esemqoka ukuthi ungatholakali ukutholakala kwemikhiqizo evunyelwe, udinga ukulandela ubukhona be-carbohydrate emzimbeni. Kulokhu, kuthathwa i-glucometer bese isimo somuntu sihlolwa ngemuva kosuku lokuqala lokudla nokulandelayo.

Imenyu yosuku

Isidlo sasemini akufanele sibanjwe kungakapheli amahora ama-4 ngaphambi kokulala. Ngaphambi kokuthatha i-insulin ngaphambi kokulala, izinga likashukela lilinganiswa kusetshenziswa i-glucometer. Kuhlolisiswa ukuthi ukudla kudonsela umuntu kanjani phakathi nosuku, futhi kufakwa umjovo.

Uma isikhathi sokusebenza singaphansi kwamahora ama-4, khona-ke ukuhlolwa akukwazi ukwenziwa, ngoba i-insulin, elawulwa ngaphambi kokudla kokugcina, ayithinti ushukela.

Ungapenda kanjani okudlayo:

• Umuntu onesifo sikashukela uzoba nesidlo sasekuseni ngo-8:00, adle isidlo sasemini ngo-13: 00- 14:00, adle isidlo sasebusuku ngo-18: 00, bese kuthi umuthi wokugoma wokugcina ungeniswe ngo-22: 00- 23:00.
• Umuntu onesifo sikashukela uzoba nesidlo sasekuseni ngo-9:00, adle isidlo sasemini ngo-14: 00- 15:00, adle isidlo sasebusuku ngo-19: 00, bese kuthi umuthi wokugoma wokugcina uqalwe ngo-23: 00 kuye ku-00: 00.

Amaprotheni kufanele abekhona kuzo zonke izigaba zokudla. Ukudla kwamaphrotheni kwasekuseni kuqala. Udinga ukuqala usuku ngokuqinile ukuze kube isidlo esikhulu. Kunconywa ukuthatha amaqanda anesifo sikashukela njalo ekuseni. Kukhona futhi ithuba lomkhuba osheshayo lokwethula imikhiqizo yamaprotheni. Ukuze wenze lokhu, umkhuba wesikhathi sokudla sakusihlwa uyakhiwa.

Uma ukudla kwakusihlwa kuzobanjwa ihora noma amabili ngaphambili, khona-ke ekuseni umuntu uzizwa elambile indlala. Ngakho-ke, ukudla kwamaprotheni kubangela ukulangazelela okwengeziwe futhi kulula ukugaya. Amawashi okudla akhiqizwa kusetshenziswa ama-alamu nezilinganiso zesikhathi. Kepha ekudleni kwasemini, isidlo sasekuseni noma isidlo sakusihlwa akumele siqukathe ingxenye eyodwa kuphela, konke kuyalingana. Kunezicelo eziningi ezikuvumela ukuthi uqale ukudla ngesikhathi.

Amasoseji, ukudla kanye nokunye ukudla okuqukethe udayi nezinye izithasiselo zamakhemikhali kudinga ukukhawulelwa. Kulokhu, lo mkhiqizo ulungiswa ekhaya noma uthengwe kubathengisi abaqinisekisiwe. Izincwadi ezinezingxenye zabanesifo sikashukela zinezindlela zokupheka ezifanele, izitsha ziyabhakwa, ikakhulukazi izinhlanzi nenyama.

Kuyadingeka ukulahla ukhukhamba oluhlotshisiwe, amakhowe anosawoti kanye nanoma yikuphi okunye ukhukhamba, kumuncwa kahle emzimbeni. Futhi, okuqukethwe isikhunta njenge-candida albicans kuyathuthukiswa. Umsebenzi obalulekile walezi zidalwa uyingozi empilweni entekenteke. Ukuqina kwemetabolism kuya ngokuya kusakazeka futhi kwe-candidiasis engapheli.

Isigaba sokuqala sokubonakaliswa kwalesi sifo esithweni sowesifazane siyindlala. Kodwa ezinye izigaba ze-candidiasis zinezimpawu ezinhle. Isibonelo, i-malaise ejwayelekile, ekhonjiswe ubuvuvu, ukukhathala okungamahlalakhona, izinkinga zokuhlushwa.

Abashukela abanesifo sikashukela basethubeni lokuthola lesi sifo ngenxa yokucabanga kwabo okukhulu nendawo ezungezile. Ngakho-ke, ukusetshenziswa kokudla okugcwele kula makhowe akufanele kube ekudleni komuntu onesifo sikashukela.

Uhlobo lwesibili sikashukela

Lolu hlobo lubaluleke kakhulu kulezi ziguli ezinendlela yokukhuluphala. Kulokhu, amandla yisakhi esiyinhloko embusweni. Ifomu elilula ngokudla okuningilizayo lingangena esikhundleni sokwelashwa okuyinhloko, uma unamathela emithethweni yokusebenzisa.

Isifo sikashukela esithambile esinamandla singenziwa futhi sihambisane nemithi ye-antidiabetic noma i-insulin.

Ohlelweni lokuqala lwesifo, ukwakheka kwalo okuhambisana nokunyamalala kwamaseli we-beta emiphungeni kanye nokuntuleka kwe-insulin, ukwelashwa kwe-insulin kuyisisekelo sokwelashwa.

Inhloso "yunithi lwesinkwa"

Umkhiqizo ngamunye oqukethe i-carbohydrate unomehluko wawo oyingqayizivele, uhluka ngezakhiwo zomzimba, ukwakheka, nokuqukethwe kwekhalori. Ukulinganisa ngezindlela ezijwayelekile zasendlini - usebenzisa isipuni noma izinkomishi zokulinganisa - ngalinye lamapharamitha akhonjisiwe ekudleni cishe akunakwenzeka.

Ukudla kwansuku zonke kunzima ukunquma futhi kuyadingeka ngokuya ngevolumu, ngoba lokhu, amakhono akhethekile nolwazi akudingeki, imihlahlandlela kuphela. Ukwenza lula lo msebenzi, izazi zezempilo zethule uphawu olusetshenziswa ngabanesifo sikashukela - iyunithi lesinkwa.

Lo mqondo "ungumkhumbi olingwayo" wokubala ama-carbohydrate. Ngaphandle kokubheka ukuthi hlobo luni lomkhiqizo kanye nobungako bomkhiqizo, kungakhathalekile ukuthi kungamabele noma izithelo, iyunithi elilodwa lesinkwa lingu-12-15 g we-carbohydrate egayayo.

Izinga loshukela wegazi lenyuka ngenani elilodwa - 2.8 mmol / l - futhi liyadingeka lapho umzimba ufaka amayunithi ama-2 amayunithi we-insulin.

Kwethulwe uphiko lwesinkwa kwabanesifo sikashukela abathola insulin nsuku zonke. Kufanele bathobele izinkambiso zokudla okwe-carbohydrate nsuku zonke ezihambelana ne-insulin ekhishwe.

Ngemuva kokuba kwethulwe umqondo weyunithi lesinkwa, abanesifo sikashukela babala kahle ukudla kwabo kusengaphambili, okunye ukudla okunama-carbohydrate kufakwa okunye.

Isibonelo, iyunithi eli-1 lesinkwa sinesilinganiso sama-25-30 amagremu esinkwa, kungakhathalekile ukuthi luhlobo luni, noma isigamu seglasi kasawoti, noma i-apula eliphakathi nosayizi, linquma ngenani lezicucu ezimbili, njll.

Nsuku zonke, umzimba womuntu udinga ukuthola amayunithi esinkwa angama-18-25. Ngokusho kwemiyalo yochwepheshe, iziguli zisabalalisa le mali zibe ngama-servings ayisithupha: Izingxenye ezintathu zesinkwa zokudla okuyinhloko, amayunithi ama-2 athathwa ngesikhathi sokudla. Ukudla kwe-carbohydrate kudonswa lula ngesikhathi sasemini.

Kunjani ukondliwa kwezokwelapha

Kuyadingeka ukusabalalisa kahle uhlobo lwakho lokudla:

1. Inani lamandla ekudleni lilingana nemfuneko yamandla esiguli.
2. Ukudla okulinganiselayo - ukudla okunamaprotheni, okunamafutha kanye nama-carbohydrate akhona kuzo zonke izimo.
3. Udinga ukudla izikhathi ezinhlanu kuya kweziyisishiyagalombili ngosuku.

Ukusebenza kwesibindi nakho kuyaphazamiseka, ngesikhathi sohlobo ngalunye lwesifo, lesi sitho sihlupheka kakhulu, kuyadingeka ukuthi kungeniswe ekudleni imikhiqizo enjalo equkethe i-lipotropic ratios (i-cottage shizi, u-soy, i-oatmeal, njll.), Imikhawulo yamafutha, imikhiqizo yenyama, inyama emhlophe kuphela efanelekile futhi inhlanzi ebilisiwe.

Kunokudla okuningi okunikezwe iziguli ezinesifo sikashukela, kepha ochwepheshe batusa okunjengethebula 9 likashukela, iziguli zizojwayela imenyu elula futhi engenakuqhathaniswa, lolu uhlelo oluvumelanayo lapho uvunyelwe ukuguqula imikhiqizo ngaphandle kokuphazamisa ibhalansi.

Kungafakwa ekudleni:

• Imikhiqizo yesinkwa - okuthandwa kunikezwa isinkwa esinsundu (hhayi ngaphezu kwama-300 amagremu ngosuku, njengoba kuchazwe uchwepheshe).
• Umhluzi okhanyayo ngemifino, kufakwa ingxenye encane yenyama noma yenhlanzi, udle kuze kube kabili ngesonto.
• Izitsha zenyama kufanele zipheke ngendlela engenawo amafutha, inyama emhlophe ebilisiwe noma ebanjiwe ivunyelwe ukubhaka kuhhavini.
• Izinhlobo zezinhlanzi ezinamafutha amancane, isimo esifanayo kuzo ngokuqondene nezitsha zenyama, azikwazi ukuthosiwe.
• Izengezo zemifino. Kunconywa imifino eluhlaza, igaya ukudla kalula futhi inomthelela ekwenzeni ngcono ukwenziwa kwezitho eziningi zomzimba. Ingathathwa ifomu eliluhlaza, elibilisiwe noma elibhakiwe. Lokhu kufaka nezithelo.
• I-Macaroni kanye nobhontshisi, kufanele futhi ukhawule ukusetshenziswa kwawo, lokhu kudla okuqukethe i-carbohydrate, ngakho-ke, uma kudliwe, isinkwa sisuswa ekudleni.
• Izitsha zamaqanda. Kuvunyelwe ukudla ibhulakufesi, ngenani lezicucu ezimbili noma njengesengezo saladi.
• Amajikijolo nezithelo zosawolintshi, udinga ukukhetha izinhlobo ze-acidic noma omuncu-ubisi. Kufika kuma-gramu angama-200 ngosuku avunyelwe aluhlaza, i-compote noma i-jelly. Uma uchwepheshe enikeza imvume, khona-ke izitsha zikafulawa zokudla ezisuselwa kumajikijolo nezithelo ziyabhakwa.
• Imikhiqizo yobisi - njengoba kushiwo ochwepheshe, ngesimo se-kefir noma i-yoghur (kungabi ngaphezu kwengilazi ezimbili ngosuku), izengezo ze-curd (kufika ku-200 amagremu ngosuku) asetshenziswa njengotshani noma engezwa emikhiqizweni esemqoka.
• Ukusetshenziswa kukaviniga kumasoso, utamatisi puree, izimpande, ubisi, ukhilimu omuncu esikhundleni semayonnaise no-ukhilimu.
• Itiye elinobisi, iziphuzo zekhofi, utamatisi, amakhompiyutha neziphuzo zezithelo (lonke uketshezi akufanele lungeqi izingilazi ezi-5 ngosuku).
• Amafutha emvelo (afinyelela ku-40 amagremu ngosuku ngefomu emsulwa nangokufakwa kokudla).

  
  

Akuvunyelwe ukwengeza ekudleni:

1. Amaswidi: amaswidi, imikhiqizo chocolate, amakhekhe namaphayi, ujamu omnandi, uju wemvelo, nezinye izitsha ezinamakhemikhali amakhemikhali;
2. Ukudla okunamafutha, okubabayo, okunosawoti noma okubhemayo;
3. Upelepele obomvu noma omnyama, ugalikhi;
4. Utshwala nogwayi;
5. Ubhanana, usinda kakhulu umzimba;
6. Ungasebenzisa izitsha ezimnandi ezikhethekile njengoba kuchazwe udokotela wakho.

Ubhontshisi wesifo sikashukela

Ubhontshisi ungomunye wemithombo enamandla yemikhiqizo yokwelapha yesifo sikashukela. Ngalesi sizathu, ukukhetha okuyinhloko kufanele kube ubhontshisi njengomthombo wezakhi zamaprotheni ne-amino acid. Ubhontshisi omhlophe ekudleni kufanele ubiliswe nsuku zonke.

Kepha ngenxa yokuthi akunakwenzeka ukupheka noma yini kusuka kulo mkhiqizo olinganiselwe, uhlala unganakiwe ngesikhathi sokugula. Kodwa noma lelo nani elilinganiselwe lezinto zokupheka alinikezi nje kuphela izinzuzo, kepha futhi ukunambitha.

Kodwa ngenxa yokwenziwa kwegesi emathunjini, lo mkhiqizo ovela emndenini we-legume awukwazi ukuthathwa ngobuningi obanele. Ngalesi sithambiso sale miphumela, ubhontshisi usetshenziswa njengomkhiqizo onempilo onomkhawulo noma ngokufana kuvunyelwe ukuthatha amalungiselelo enzyme aqeda ngokuphelele ukwakheka kwegesi.

Uma sihlaziya ukwakheka kwe-amino acid yalo mkhiqizo, khona-ke isakhi sayo esibaluleke kakhulu yi-tryptophan, i-valine, i-methionine, i-lysine, i-threonine, i-leucine, i-phenylalanine, i-histidine. Isigamu salezi zinto siyadingeka (umzimba awuhlanganisi futhi kufanele ufike nokunye ukudla).

Ukwakheka kwe-vithamini nakho kuhlukile: C, B, PP, zinc, potassium, phosphorus kanye iron. Ngokubonakaliswa kwabo, ukusebenza komzimba kuvamile ngokwenyuka kwezinga le-glucose egazini.

Iphorridge yezinhlobo ezahlukahlukene zezifo

I-Buckwheat kufanele futhi ibe ngumkhiqizo obaluleke kakhulu kwisifo sikashukela. Ingadliwa ngendlela yobisi noma njengenkambo yesibili. Ubungqabavu bezinkozo ze-buckwheat iqiniso ukuthi alithinti i-carbohydrate metabolism, ngoba amazinga eglucose agcinwa njalo ngokuqhubekayo, futhi awaholeli ekukhuphukeni kwe-spasmodic, njengoba ukudla okuningi kubonakalisa.

Okunye okunconyelwe lesi sifo yi-oat, ukolweni, ummbila kanye nebhali leparele. Ngaphezu kwenani elikhulu lamavithamini, umzimba uwafaka kalula futhi uwaveze kuma-enzymes wokugaya ukudla. Umphumela uba ngomphumela omuhle kumetabolism wama-carbohydrate futhi izinga le-glycemia lenziwa labajwayelekile.

Ukudla kokudla sikashukela kwaziwa kanjani ngaphambili

Ngokokuqala ngqa, izincomo zokudla kwabanesifo sikashukela zachazwa ngonyaka ka 1500 BC. e. embhalweni wesandla we-Ebers: wathi “amahlumela amakolweni amhlophe, izilimo zezithelo nobhiya obabayo” akunangozi lapho uchama.

Ngokokuqala ngqa, inhlanganiso yeziguli ezinesifo sikashukela i-mellitus yayisebenza ezweni laseNdiya ngekhulu le-6, lapho bekunganconyelwanga khona kakhulu irayisi, ufulawa kanye nomoba bese kuthi ubhontshisi kanye nokolweni kugcotshwe isiguli ekudleni.

Esikhathini se- "pre-insulin", ochwepheshe abakha ukudla okunempilo kweziguli ezinesifo sikashukela abakwazanga ukuza esinqumweni esihlangene mayelana nokwelashwa: kwiziguli ezinjengalezi, amamenyu we-carb ephansi ne-high-carb isonto lonke. Ayikwazanga ukuzithethelela ngokuqinile ngokudla kilojoule u-Allen no- "fat" uPretren.

Iphayona lokwelashwa kokudla nguJ. Rollo, osuselwa ngekhulu le-XVIII, ezitatimendeni zikaM. Dobson mayelana nokuphuma emzimbeni ngesikhathi sokugula ushukela ngesikhathi sokuchama, wanquma ukwelapha iziguli ngomthetho wokudla. Ukholelwa ukuthi ngesifo sikashukela sanoma yiluphi uhlobo, ukudla kuthathwa kuphela ngokulinganisa ngaphandle kokuzwa indlala.

Iyini inkomba ye-glycemic ekudleni?

Isiguli esinesifo sikashukela i-mellitus, ikakhulukazi uhlobo lwesibili, kufanele sibhekane nomqondo onjenge-index ye-glycemic. Leli gama lifaka umsoco ngemuva kokutholwa kokuxilongwa. Lokhu kujwayelekile kwekhono lomkhiqizo othile wokudla ukwandisa izinga le-glycemia (ushukela) egazini.

Uma umkhiqizo uthola inkomba ye-glycemic enganakwa, lokhu kusho ukuthi ngemuva kokusetshenziswa kwayo, ushukela wegazi ukhuphuka kancane. Uma inkomba ye-glycemic iphezulu, kuzophakama ushukela wegazi ngemuva kokuba umkhiqizo ufakwe emzimbeni futhi izinga likashukela wegazi lenyuka ngemuva kokudla. Imitha izosiza ekuboneni isimo somzimba ngemuva kokudla.

Kuyamukelwa ngokuvamile ukuthi ukuhlukaniswa kwenkomba ye-glycemic ihlukaniswe ngezinhlobonhlobo ezinjalo:

1. Phansi - Izinga lesikhombisi lisusela kumayunithi ayi-10 kuye kwangama-40;
2. Isilinganiso - Izinga lesikhombisi lisuka kumayunithi angama-41 kuye kwangama-70;
3. Kukhuphukile - izinga lenkomba lidlula amayunithi angama-70.