Ukudla kwe-Hypoglycemic - izici nemenyu yokudla okunempilo

Ukuze ulondoloze ushukela wegazi ojwayelekile, vikela ukwehla okubucayi ngaphansi kuka-3.5 mol / L futhi ugweme zonke izingqinamba ezalandela, indlela yokudla ye-hypoglycemic kufanele ilandelwe. Ukudla okunjalo kuhlotshaniswa nemikhawulo, noma kunalokho, nemikhawulo yokuzithiba. Baqinile kangakanani futhi bazizwa kanjani kangcono?

Kungani ushukela wehlile?

Ukwehla kweshukela egazini kuholela ekubulaleni indlala yazo zonke izicubu eziphilayo, kufaka phakathi ubuchopho. I-Hypoglycemia ivame ukwenzeka kumacala alandelayo:

• Nge-overdose ye-insulin, evame ukwenzeka kubantu abanesifo sikashukela esingamahlalakhona;
• Ukukhiqizwa ngokweqile kwe-insulin ngumzimba ngenxa yokubukeka nokukhula kwezimila, izifo ezinzima;
• Ngemuva kwesimo esicindezelayo;
• Njengompendulo ekuxineni ngokweqile kwengqondo nangokomzimba;
• Ngesikhathi sokudla okuphansi kwekhalori nokusebenzisa kabi utshwala.

Kodwa kwesinye isikhathi ngesilinganiso semvelo esisheshayo, izinkomba ezinjalo zibhekwa njengokujwayelekile. Umehluko utholakala kalula ngokuhlolwa kwegazi okujwayelekile. Uma besongela impilo yabantu, kulandelwa ukudla okuyisipesheli.

Isisekelo sokudla kwe-hypoglycemic

Kusukela ebuntwaneni sitshelwa ngokuqukethwe kwekhalori kokudla. Kodwa akuwona wonke umuntu owaziyo ngemiphumela yenkomba ye-glycemic. Kuqondwa njengesilinganiso sokukhuphuka kwe-glucose egazini ngemuva kwesitsha esithile esihambisana ngqo nama-carbohydrate. Lapho bebaningi, bayanda i-GI. Kepha ama-carbohydrate angagaya kuphela ayingozi. Ngakho-ke, umgomo we-dieter nge-hypoglycemia ukukhipha ama-carbohydrate asheshayo bese ubeka amanye ayinkimbinkimbi.

Ukudla kuhle ngoba akusho ukuthi yindlala. Kepha kufanele ukhawule ukusetshenziswa kwezidlo nge-GI ephezulu. Kumaphuzu ayi-100 athathwe njengesisekelo, ukudla okunenkomba ephansi yama-unit angama-55 awela ekudleni kwesisindo esilahlekelayo. Okokubhekelwa kukho: isilinganiso esiphakathi singama-56-69, okuphezulu kakhulu kuvela kumayunithi angama-70. Isimo sansuku zonke sokudla singama-60-180. Kungani kunesikhathi esikhulu esingaka phakathi kwezinombolo? Isimo esabelwe sincike kusisindo kanye nezimpawu zomuntu ngamunye zesiguli.

Ilahla okwedlulele, okusiza ukunciphisa ushukela kanye nokukhuluphala, kudambisa umuzwa wokuthambisa ngemuva kokudla ngakunye. Iphinde ibuyise i-carbohydrate metabolism futhi isiza ukuvimbela inkinga ye-hypoglycemic.

Izimiso zokudla kwe-hypoglycemic

Phakathi kwayo yonke imigomo yohlelo lokudla okunempilo, okubaluleke kakhulu ukuphathwa kokudla kwe-carbohydrate. Ukuze ikwenze kugcwaliseke ngokuphelele, izincomo ezilandelayo zizosiza:

• Yehlisa ukudonsa kwe-carbohydrate
• Khulisa ukuthathwa kwezinto eziyinkimbinkimbi ezigaywa kancane kancane;
• Gxila ekudleni okune-protein eningi;
• Thuthukisa ukudla kwakho ngokudla okune-fiber ecebile eyehlisa ukumunca ushukela kumakhabhohayidrethi;
• Yehlisa okuqukethwe kwamafutha kwimenyu yansuku zonke, ngoba amafutha aphazamisa ukukhiqizwa kwe-insulin;
• Ungahlanganisi ama-carbohydrate asheshayo namafutha;
• Yehlisa izikhathi eziphakathi kokudla kuya emahoreni angama-2-3 bese uhlukanisa ivolumu evamile yesitsha ibe yincane, ingadluli ingilazi;
• Yidla ngqo ngewashi;
• Qeda utshwala, obunciphisa ukukhiqizwa kashukela;
• Phuza okungenani amalitha ama-2 amanzi angenalutho.

Ukuthobela umthetho ngamunye kuzovula indlela eya empilweni yakho.

Imiphi imikhiqizo ongayisebenzisa?

Imikhiqizo nenkomba yazo ye-glycemic ifakwe kumatafula alula ukuyisebenzisa ekwelapheni nasekunciphiseni isisindo. Kodwa lonke ulwazi oluqukethwe kuzo lungadluliselwa ngesimo esifushanisiwe. Ngani? Ukuze ungahlali uphatha amanothi namakhadi kanye nawe, ungesabi uma ukhohlwa ukuthatha nawo. Kubalulekile ukufunda kusukela ekuqaleni ukuthi yimiphi imikhiqizo ethi yebo.

Cabanga ukuthi kukhona imikhiqizo ene-zero GI. Lokhu kufaka hlangana i-shrimp, umhluzi, ama-oysters nokunye ukudla kwasolwandle, inhlanzi enamafutha aphansi kanye nesosi soya. Futhi yiba nenkomba ephansi ye-glycemic:

• Izizini;
• Amakhowe nazo zonke izinhlobo zamantongomane;
• Amaqanda
• Imifino: upelepele obomvu, ukhukhamba kanye ne-zucchini, zonke izinhlobo zeklabishi, isithombo, u-anyanisi, ugalikhi, isitshalo seqanda, izaqathe, izindebe, utamatisi;
• Inyama ethambile;
• I-legumes: i-lentil, ubhontshisi, amaphuphu, ubhontshisi oluhlaza, kufaka phakathi ikheniwe;
• Imifino: isipinashi, i-cilantro, i-basil, ulethisi, i-dill, i-celery;
• Ujinja
• Iminqumo;
• Amajikijolo - ama-currants, amajikijolo, amajikijolo, amajikijolo, sitrobheli;
• Cocoa kanye noshokoledi omnyama;
• Amabele - ibhali, ilayisi yasendle;
• Amabhilikosi owomile;
• Ubisi neyogathi yemvelo;
• Izithelo - amapulamu, izifunda, ama-cherries, ama-cherries, izithelo ze-citrus, amapomegranati, ama-apula, ama petshisi, ama-apricots;
• Imbewu yesilanga, imbewu yesame;
• Ijusi yetamatisi;
• Isinkwa esiphelele sokusanhlamvu.

Lesi yisisekelo sokudla. Kwesinye isikhathi, kepha kuyaqabukela, ukudla okune-GI elinganiselayo kungakungena. Lolu hlu lubandakanya:

• I-pasta enzima: i-spaghetti, i-vermicelli;
• I-Oatmeal, i-buckwheat, ilayisi elinsundu;
• Ubhontshisi
• Izithelo: amagilebhisi, ubhanana, uphayinaphu, i-Persimmon, i-kiwi, ufulawa, ikhabe, ipapaya;
• I-Carrot, i-grapefruit, i-orange, i-apula kanye ne-blueberry okusha;
• Ujamu;
• Amapayipi;
• Ipentshisi ebunjiwe;
• U-ayisikhilimu;
• Amazambane abilisiwe kanye nama-beet;
• Imifino ehlanganisiwe.

Ukuthola amaphuzu ngokuya nge-GI, ungakhohlwa ngenani lokudla okunempilo. Akufanele ibe ngaphezulu kwama-kilojoule ayi-1500 ngosuku.

Ukuqala kuphi?

Ukuqala kokudla kwe-hypoglycemic ukungafani ngokuphelele kwama-carbohydrate ayingozi.

Akufanele wesabe, ngoba ungapheka izitsha ezahlukahlukene kusuka ekudleni okuphansi kwe-glycemic.

Lesi isihluthulelo sokuhambisana ngempumelelo nokudla okufanele, okukuvumela ukuba unciphise uhlaka oluqinile.

Ngemuva kwamaviki ama-2, imikhiqizo ene-GI yamayunithi angama-50 angeniswa ekudleni. Kepha kunconywa ukuthi badle ekuseni. Ngemuva kwamanye amasonto ama-2, isigaba 3 siqala, lapho kuvunyelwe ukusetshenziswa kokudla okuphezulu kwe-glycemic.

Yini ukupheka?

Ukuqinisekisa ukuthi okudlayo kugcina isilinganiso se-glucose ejwayelekile, kepha ngasikhathi sinye sinethezekile, zinike isikhathi sokupheka ukudla okumnandi. Ezikhiqizweni ezine-GI ephansi, ungapheka udle:

1. Amasobho Amakhowe omifino nemifino yemifino yamukelekile. Kepha isobho seklabishi, ukhukhamba ne-borscht okuphekwe kumhluzi onamafutha aphansi akwenqatshelwe. Kuphela ungathathi imifino, kepha manjalo baphosa emanzini abilayo.
2. Amasaladi amasha nokudla kwasolwandle nemifino. Kepha ukhohlwe ama-beet abilisiwe namazambane.
3. Ukhilimu omuncu ophansi njengokugqoka, ushizi we-cottage shizi, ushizi ngaphandle kosawoti.
4. Ama-omeleette amhlophe amaqanda.
5. Iphalishi obisini olunamafutha amancane. Ukuvunyelwa kwebhali ne-oat, ama-buckwheat nebhali kuvunyelwe.
6. Noma iyiphi inyama ngaphandle kwengulube, ihansi nenyama yenkomo. Kwesinye isikhathi ungazelapha esibindini.
7. Izitsha eziseceleni zemifino ezihamba kahle nenyama.
8. Kusuka kumnandi kuwo wonke umuntu ukuze upheke ujelly kanye noswidi wezithelo.
9. Iziphuzo: itiye le-herbal, iziphuzo zemifino, ama-compotes angenakuthunyelwa.

Yini ukudla okuvinjelwe?

Nge-hypoglycemia, lokhu kudla okulandelayo kubekwe emthethweni:

1. Amabhanisi, ama-khekhe kanye nabanye abamele imikhiqizo yebhikawozi kusuka ebangeni eliphakeme kakhulu likafulawa;
2. Ukhilimu, ushizi onosawoti, ukotheni ocwebezelayo kusuka koshizi omnandi wekotishi;
3. Isobho esinamafutha nobisi sigcwele ama-noodle;
4. Inyama enamafutha, amasoseji, inyama ebhemayo;
5. Izinhlanzi: ezinamafutha, ezinosawoti futhi zibhema;
6. Amafutha okupheka kanye namafutha zemifino;
7. Amaqanda athosiwe;
8. ISemolina nelayisi elimhlophe;
9. Imifino ethosiwe;
10. Izithelo ezomile;
11. Amaswidi
12. Iziphuzo ze-Carbonated;
13. Izicucu ezifektri: imayonnaise, i-ketchup.

Ngakwesokudla, kungabizwa ngokuthi uhlu lwemikhiqizo eyingozi, angithi?

Ukudla kwabesifazane abakhulelwe nezingane

Abesifazane abakhulelwe nezingane banikezwa ukudla okungasindi. Ngalesi sikhathi, ama-carbohydrate abalulekile kwabesifazane. Ngakho-ke, izithelo ezimnandi ezinamavithamini azivunyelwe.

Izingane zidinga amandla amaningi. Ngakho-ke, amagilebhisi, ubhanana, i-pasta yengezwa ezitsheni zokudla. Kepha kubalulekile ukungafaki ushukela kwifomu lawo elihlanzekile. Kwesinye isikhathi kuyathathelwa indawo izinambuzane.

Izinzuzo kanye nokubi

Ukudla kwe-hypoglycemic phambi kwezifo ezithile kuba yisidingo. Kepha kuvame ukukhethwa ukunciphisa umzimba, ngoba kunezinzuzo ezingabazeki:

1. Imenyu yokudla kwe-hypoglycemic ihlukahlukene futhi inempilo;
2. Kusondele ekudleni okufanele futhi kugwema isiteleka sendlala;
3. Ngesikhathi sokudla, imetabolism iyasheshiswa, ukuhamba kwamathumbu kuyanda;
4. Imikhiqizo esetshenzisiwe iyabiza futhi ayibizi.

Iziphi iziphikiso zokudla? Cishe akukho. Kepha ekuqaleni, kuzofanele ufunde amatafula bese ubamba ngekhanda imininingwane yawo, uwahambise futhi ubheke kuwo njalo. Qiniseka ukuthi ulwazi olusha luzokuba wusizo empilweni.