Iziguli ezinesifo sikashukela zivame ukucasuka lapho zithola ukuthi kuzodingeka zilandele ekudleni impilo yazo yonke, kepha ngeze! Imikhiqizo eminingi emnandi futhi enempilo ayishiyi ukudla kwayo; okusanhlamvu nakho kuphakathi kwabo. Kepha nansi inkinga: akubona bonke abadliwayo. Futhi bathini odokotela ngokusetshenziswa kwamabele ngohlobo 2 sikashukela? Ukudla noma ukwenqaba?
Iphorridge yesifo sikashukela - noma noma simelane nayo
Kunama-microelements amaningi namavithamini emikhiqizweni kasawoti. Azenzeki nje kuphela, kodwa futhi adinga ukudliwa ngesifo sikashukela sohlobo 2. Kepha kulokhu, udinga ukunaka uhlobo lwephalishi, ngoba akuwona wonke umuntu ongaqhamuka nakho. Isibonelo, i-decoy inqatshelwe ngokuphelele kulesi sifo, ngoba iqukethe ama-carbohydrate alula futhi ithinta nomzimba njengamaswidi.
| Oatmeal | Inama-hormone e-lipotropic avimbela ukwakheka kwamadiphozithi wamafutha azungeze isibindi. Futhi, i-oatmeal ibizwa ngokuthi "i-insulin yesitshalo", ngakho-ke ngokusetshenziswa kwayo okusebenzayo, unganciphisa ngokuphepha isilinganiso sansuku zonke se-insulin yangaphandle. Kuyasiza ukususa i-cholesterol eyeqile. Kuphinde kuthuthukise ukusebenza kwamapheshana esiswini, okubaluleke kakhulu kwisifo sikashukela sohlobo 2. Akunakudliwa kuphela ngesimo se-porridge, kodwa futhi nokwenza ama-infusions akhethekile. KODWA! Kubalulekile ukukhumbula ukuthi ihlala i-carbohydrate futhi kaningi ayifanele. |
| Buckwheat | Inenani elirekhodiwe le-fiber, ushukela wegazi cishe awukhuphuki lapho udliwa. Ama-carbohydrate ancipha abola kancane kancane, ngakho-ke ngeke kube nokuxhuma okuqinile kukashukela lapho kudliwa. I-Buckwheat nayo inomphumela omuhle emasosheni omzimba. Lokhu kungenxa yokuthi ekwakhekeni kwayo kukhona i-rutin, amavithamini e-B-group ne protein yemifino. Baqinisa izindonga zemithambo. I-Buckwheat ayikwazi ukubekezelela ukuguqulwa kofuzo; Umanyolo wamakhemikhali awusetshenziselwa ukutshala. Ngakho-ke, ingabhekwa njengemvelo enobungane. |
| Ummbila | Ikhalori ephansi futhi ukugaya kahle. Inenkomba ye-glycemic ephansi kakhulu, ngakho-ke yehlisa inani loshukela egazini kahle. Okuphoqelekile ekudleni kohlobo 2 sikashukela, ngoba kunciphisa isisindo futhi kugculisa umzimba ngamavithamini ahlukahlukene. |
| Millet | Enye yezinhlamvu ezinhle kakhulu futhi ezinempilo zabanesifo sikashukela. |
Ake sixoxe kabanzi ngama-groats kakolweni. Inkomba yakhe ye-glycemic ingu-71. Ama-Nutritionists atusa ukukuthatha njengesisekelo sokuhlobisa ekudleni koshukela. Le porridge inezakhiwo ezilandelayo:
- Ingxenye yayo eyinhloko isitashi, ebhekwa njenge-carbohydrate eyinkimbinkimbi;
- I-phosphorus ku-millet cishe icishe kabili isibalo sayo enyameni;
- Cishe ingxenye eyodwa kweziyisithupha yokwakhiwa kwephalishi kukhona ama-amino acid, umzimba uwaguqula ube yiprotheni yemifino;
- Sicebile ngamavithamini e-B-group, ama-acid anamafutha kanye nama-lipotropic mahormone, amavithamini PP, E, D, retinol, carotene, iron ne-silicon.
Ochwepheshe abaningi bakholelwa ukuthi iphalishi kakolweni lingaselapha ngokuphelele isifo sikashukela.
Ngabe kusetshenziswa ini iphalishi kakolweni lwesifo sikashukela sohlobo 2?
- Kuqinisa izicubu;
- Yehlisa% amafutha omzimba;
- Ibonisa ama-allergens ahlukahlukene nezinto ezinobuthi.
Ama-Wheat groats angaba ezinhlobo ezahlukahlukene. Okuwusizo kakhulu kwabanesifo sikashukela kuzoba okusanhlamvu okuvela emaphepheni apholile ngaphambi kwesikhathi.
Odokotela abalukhuthazi lolu hlobo lokudla okusanhlamvu ezigabeni ezithile zeziguli. Lokhu kufaka phakathi:
- Ukuthambekela kokuqunjelwa;
- Abantu abane-acidity ephansi yesisu;
- Iziguli ezine-hypothyroidism;
- Abesifazane abakhulelwe futhi abancelile.
Ungapheka kanjani iphalishi?
Millet enesifo sikashukela kungenzeka, kepha idinga ukulungiswa kahle ukuze zonke izakhi ezizuzisayo ngaphakathi zigcinwe. Kuqondiswa ini lapho upheka iphalishi kakolweni?
- Kungcono ukuyibilisa emanzini. Uma ufuna ngempela ukufaka ubisi - lokhu kungenziwa ekugcineni kokupheka. Kufanele kungabi ngamafutha.
- Hlanza okusanhlamvu ngaphambi kokupheka. Kungani kudingeka lokhu? Zonke okusanhlamvu kugcwele isitashi, okungelama-polysaccharides (futhi noshukela). Ufaka konke okusanhlamvu futhi ungakususa ngokugaya okusanhlamvu ku-colander noma ezandleni ngaphansi komfudlana wamanzi.
- Vele, akukho ushukela! Ngemvume kadokotela, ungangeza isipuni 1 soju (empeleni ngokwemvelo, hhayi sokwenziwayo) esitsheni esisele.
- Gwema iphalishi ephelele yokupheka. Ukubhema kuyindlela enhle kakhulu yokupheka, kuyasiza ukufaka zonke izakhi zomkhondo namavithamini ngaphakathi. Ukuze wenze lokhu, uthele ingxenye yamabele ngobisi olushisayo (kuphela uma kungaba) noma amanzi. Enye inketho enhle kungaba ukuthulula i-kefir.
Elinye iphuzu elibalulekile - udinga ukunciphisa inani lebhotela noma ulisuse ngokuphelele. Ukwenza i-porridge ibe nokudla okuningi futhi wenze ukunambitheka kwayo kujabulise ngokwengeziwe, ungangeza imifino ehlukahlukene ethosiwe nezithelo kuyo. Ithanga nama-apula, eliphakathi kwe-sea sihlahla sivame ukutholakala kanye ne-viburnum kuhamba kahle kakhulu nge-porridge kakolweni.
Ngesinye isikhathi awudingi ukudla okungadluli amagremu angama-200-300 (cishe wezipuni ezi-5). Uma iphalishi libonakala lingatholakali ngokuphelele - ungangeza (nje ungasebenzisi kabi) i-sweetener noma i-xylitol.
Ukwelashwa kwesifo sikashukela se-Millet
Kunendlela eyodwa ethandwayo, ngokusho kokubuyekezwa komsebenzisi, okusiza ukuqeda izimpawu ze-T2DM.
Le ndlela imi ngale ndlela: okusanhlamvu okusanhlamvu kuyahlanzwa futhi kumiswe, emva kwalokho kube sesimweni sefulawa.
Umuthi ophelile uthathwa kwipuni e-1 ngosuku futhi ugezwe ngenani elilinganayo lobisi. Ukwelashwa okunjalo kuhlala okungenani inyanga.
Imihlahlandlela Yokudla
Ekudleni, izingxenye eziphambili zokudla kufanele zibe kulesi silinganiso:
- Ama-carbohydrate - cishe ama-60%;
- Amafutha - hhayi ngaphezulu kwama-24%;
- Amaprotheni - 16%.
Zonke izinsuku udinga ukudla lokho kudla okune-fiber ne-fiber yokudla. Azigaywa emgudwini wesisu, kuyilapho zinikeza umuzwa wokugcwala. Inzuzo yabo ukunciphisa ukuncipha kwamafutha noshukela, ngakho-ke isidingo se-insulin emzimbeni sincishiswa ngokuzenzakalela. Nsuku zonke udinga ukusebenzisa okungenani amagremu ama-40 wemicu enjalo. Zitholakala ku:
- Amakhowe;
- Amathanga
- Ubhontshisi
- Amagatsha;
- I-Wholemeal oatmeal nefulawa ye-rye.
Yonke i-fiber yokudla kumele ize ngamanani alinganayo kusuka kuzinhlamvu nemifino / izithelo.
Izindlela zokupheka zesondo
Usuvele ufunde ngethanga ne-porridge kakolweni. Nayi iresiphi yakhe:
- Ama-200 gr wamabele;
- 200 ml wobisi namanzi;
- Ithanga le-100 gr;
- I-Xylitol noma i-sweetener njengoba ufisa.
Iphalishi eyakhiwe kuqala Ngemuva kwalokho, ithululelwa ngamanzi futhi ilethwe ngamathumba, ihlala phansi ku-colander bese igeza futhi. Kugcwaliswe ngamanzi, ngalesi sikhathi kufakwa indawo kashukela (ungasebenzisa i-stevia).
Iphalishi lilethwe kumathumba, khona-ke igwebu liyasuswa. Iyabila cishe imizuzu eyi-10. Ngalesi sikhathi, ithanga lihlutshiwe futhi lidayiswa (cishe 3 cm). Kungezwe kuphalishi futhi kuphekelwa eminye imizuzu eyi-10 (ungakhohlwa ukuvusa). Qedile!
Enye iresiphi ibandakanya ukwenza iphalishi kuhhavini. Ukuze wenze lokhu, kufanele:
- 1 apula
- 1 iparele;
- I-zest zemon (isigamu ngokwanele);
- Ingcosana kasawoti;
- 250 gr yemayela;
- 2 tsp i-fructose;
- I-300 ml skim noma ubisi lwe-soy.
UMillet futhi ugezwa ngaphansi kwamanzi agobhozayo, bese uthelwa epanini. Ubisi luyathululelwa lapho bese kufakwa i-fructose. Konke lokhu kulethwa ngamathumba, kuthi emva kwalokho kukhishwe esitofini. Iparele kanye ne-apula zidwetshwe futhi zafakwa udaka (lapho ubunzima buba bukhulu, buncane ikhiyubhu). Bona ne-lelic ikhasi lifakwa ku-porridge, ingxube ixubene kahle. Ngemuva kwalokho ithululelwa ezitsheni ezingahambisani nokushisa, embozwe yi-foil futhi ithunyelwe kuhhavini, ifuthelwe kuma-degrees angama-180. Isitsha siphekwe imizuzu engama-40. Isifiso sokudla!
Yini enye ongayenza ngesifo sikashukela?
Isiguli ngeke sidle ama-porridge kuphela, kunjalo? Ungangeza nokudla kwakho:
- Inyama enamafutha amancane - inyama yenkukhu, inyama yenkomo ifanelekile, ingadliwa kathathu ngesonto;
- Ubisi nemikhiqizo yobisi - nsuku zonke;
- Imifino eluhlaza, ebhakwe noma ebilisiwe;
- Isobho likaVigan
- Izinhlanzi ezilula kakhulu nemhluzi yenyama;
- Isinkwa esisikiwe - kabili ngosuku.
Kufakwe ngokuphelele kumikhiqizo oyidingayo:
- Isobho esinamafutha kumhluzi wenyama;
- Utshwala
- Ukudla kwamagundane;
- I-pasta
- Isipayisi nooli;
- Ukhukhamba nezinye ezisontekile;
- Ama-carbohydrate akhanyayo: ujamu, amaswidi kanye namabhanisi, omisiwe, amagilebhisi;
- Imayonesi;
- Inyama ebhemayo (amasoseji, inhlanzi, umvimba, inyama).
Ukwephulwa kwalo kugcwele i-glycemic coma ngisho nokufa.
Ngaphezu kokudla okulinganiselayo, kunconywa ukudla okujwayelekile kwama-vithamini noma ama-supplements okudla.
Imisebenzi yezemidlalo, ukwelashwa, ukuntuleka kwengcindezi kanye nokudla kuzosiza ukunciphisa ukubonakaliswa kwesifo sikashukela sohlobo 2 futhi uzozizwa ujabule. Nakekela impilo yakho!
