Imiphi imifino engenzeka ngesifo sikashukela sohlobo 2? Uhlu lwemikhiqizo ewusizo

Isifo sikashukela i-mellitus sishiya umbono wokuphila, sikwenza unake kakhulu umsoco. Isifo sikashukela sohlobo 2 sibhekwa njengefomu elizimele le-insulin, okuphazamisa ngokuyinhloko i-carbohydrate metabolism. Kutholakale emaphesheni angama-90%.

Ngefomu elithambile, kungenzeka ukunxephezela ukuntuleka kwe-insulin kuphela ngokudla, ukwehla kwesisindo somzimba. Futhi ngalezi zinhloso, ukudla okune-fiber fiber yezitshalo, inkimbinkimbi yamaminerali, namavithamini kufaneleka kangcono. Ngakho-ke, namuhla sizokhuluma ngokuthi imiphi imifino engadliwa nesifo sikashukela sohlobo 2.

Izinzuzo zemifino yesifo sikashukela

Uphawu oluphambili lwalesi sifo yi-hypoglycemia, ukukhuphuka kweglucose yegazi kanye nokwehla kwekhono lomzimba lokuguqula i-glucose ibe namandla. Umphumela uwukuphulwa kwazo zonke izinqubo ze-metabolic. Ukunciphisa umkhawulo wokubanjwa kwama-monosaccharides, ukulungiswa kokudla okunempilo kuyasetshenziswa.

Lokhu, ikakhulukazi, kusebenza emikhiqizweni eyingozi, cishe ngokuphelele equkethe ama-carbohydrate namafutha. Kepha ukusetshenziswa kwemifino kuyaqhakaza. Izitshalo ezenziwa impande zisiza ukujwayeza umzimba ukwenzeka ngokomzimba, zilawule ibhalansi yamahomoni.

Izici eziwusizo zemifino ngokufakwa okwanele ekudleni:

• Ukwenza kusebenze i-carbohydrate metabolism. Imifino enesifo sikashukela ihlinzeka umzimba ngezinto ezidingekayo zomkhondo womsebenzi we-enzymatic kanye nezinga eliphakeme lokuwohloka koshukela, ukususwa kwabo kuyi-plasma yegazi. Ngenxa yalokhu, izitolo ze-insulin kumanyikwe awapheli.
• Ukwenza ngcono i-lipid metabolism. Ubuningi be-cholesterol deposits buthinta ngqo ukusebenza kwemithambo yegazi. Amafutha e-polyunsaturated acid, ezinye imifino ezicebile kuzo, i-cholesterol ephansi. Ama-Avocados, iklabishi elimhlophe, i-broccoli, ukholifulawa, iparsley alungele lezi zinhloso.
• Ukulungiswa kokuntuleka kwe-amino acid. Imifino enothile kuma-amino acid yenza sikwazi ukukhipha indlala yomzimba emzimbeni (upelepele, izaqathi, iklabishi elibomvu, ubhontshisi oluhlaza).
• Ukulawulwa kwemisebenzi yesitho. Zonke izicubu zomzimba zidinga izinto ezincane nezinkulu ezikhona emifino. Ukudla okwanele kuqinisekisa ukusebenza okujwayelekile kwezakhi zamaprotheni, ukubuyiselwa kwezindlela zokuguqula. Kwandisa ubungqabavu.
• Ukususwa kobuthi emzimbeni. Ukubuyiselwa kwezinqubo ze-metabolic kuqinisekisa ukuhlanzwa kwezitho nezakhiwo kusuka kubuthi obunqwabelanayo kanye ne-slag. Ukwakheka kwegazi kuyathuthuka, ipheshana emathunjini liqala ukusebenza kangcono, futhi impilo iyathuthuka.

Yimiphi imifino engadliwa noshukela

Isifo sikashukela sivame ukuholela ekuzuzeni isisindo, kanti kwezinye izimo ukukhuluphala. Ngakho-ke, lapho usebenzisa izilimo zezimpande, umuntu kufanele anake okuqukethwe hhayi ushukela kuphela, kodwa nezinto ezithosiwe.

Kubo bonke abantu abanesifo sikashukela, i-GI (inkomba ye-glycemic) ibalulekile. Ifaka umphumela womkhiqizo odliwe ezingeni le-glucose egazini. Imifino ephansi ye-GI yohlobo lwesifo sikashukela sohlobo lwe-2 ivunyelwe ngaphandle kwemikhawulo.

Cishe awunawo ama-carbohydrate, kepha abonakala ngokuqukethwe okuphezulu kwefiber:

• Utamatisi namakhukhamba;
• I-Zucchini ne-squash;
• Isitshalo seqanda
• I-pepper emnandi;
• Izitshalo eziluhlaza (ziwusizo kakhulu);
• Isaladi yanoma iluphi uhlobo;
• Iklabishi emhlophe;
• I-anyanisi.

Ngokwesilinganiso esilinganiselwe, kufanelekile ukudla ama-legumes (aphezulu kuma-carbohydrate, amaprotheni). Kepha ukubuyisa ibhalansi ye-amino acid ukuyifaka ekudleni kusafanele.

Yimiphi imifino engavunyelwe ushukela wohlobo 2

Ubhatata ngumkhiqizo onesitashi one-GI ephezulu. Ukusetshenziswa kwayo akunconywa. Uma ufisa, ungafaka amazambane abilisiwe ekwakhiweni kwesaladi noma esitsheni esisehlangothini.

Ama-beet, ummbila nezinye izinhlobo zamathanga ziphezulu kushukela. Zingafakwa kwimenyu yansuku zonke, kepha ngezinga elithile. Isibonelo, njengengxenye yesitsha eseceleni esiyinkimbinkimbi noma ngendlela ehlanjululwe. I-80 g yokwamukela ngakunye iphephile empilweni yabanesifo sikashukela.

Thayipha imifino 2 yesifo sikashukela: izinzuzo ezithile

Lesi sifo singalawulwa ngokusetshenziswa kwemifino nsuku zonke. Kodwa "ukuncika" kuhlobo oluthile akusafanele. Ukudla kufanele kube nokulinganisela. Ukufakwa kwezinhlobonhlobo zezithelo nemifino yezimpande kumenyu kuzosekela umzimba futhi kusize ekwelapheni isifo sikashukela.

Imiphi imifino elungele ushukela:

• I-pepper yensimbi ebomvu. I-GI - 15. Isiza i-lipid metabolism, ikhuthaza ukuwohloka kwama-carbohydrate namafutha, ithuthukisa umgudu wokugaya ukudla.
• Iklabishi emhlophe. Ilawula umsebenzi wezitho zangaphakathi, iphinda ibuyise amandla ogesi, iqinise amasosha omzimba. Ivuselela i-insulin synthesis, isusa i-cholesterol emithanjeni yegazi.
• Ikholifulawa. Indawo yokugcina amavithamini elungele imithambo yegazi nengqondo. Ishukumisa ukujikeleza kwegazi, ivimbela ukubhujiswa kwamangqamuzana, igcwala umzimba ngama-asidi we-polyunsaturated.
• UZucchini. Isithelo cishe asinawo ama-carbohydrate, kepha sinothile nge-tartronic acid, eqinisa izindonga zemithambo yegazi. Ukusetshenziswa komkhiqizo we-fiber kusiza ukulawula amazinga kashukela futhi kususe i-cholesterol "embi" emzimbeni.
• Isitshalo seqanda. Banama-fiber amaningi noshukela ongu-2% kuphela. Izinto ezinenzuzo eziqukethwe ku-isitshalo seqanda zibamba iqhaza kwi-hematopoiesis, zisiza ukususa uketshezi olwedlulele emzimbeni, futhi lenze izinga le-insulin yomuntu siqu libe ngokujwayelekile.
• Ukhukhamba Igcwele kahle, imunzwa masinyane ayinawo ama-carbohydrate. Faka isandla ekubuyiselweni kwe-carbohydrate metabolism.
• Utamatisi Iwusizo ngegazi. Vimbela i-thrombosis. Benza ngcono ukwakheka kwegazi, balifafaze. I-GI kumatamatisi iphakeme kancane kunakweminye imifino, ngakho-ke kunconywa ukusetshenziswa ngokulingana.
• Imifino. Noma isiphi isiko eliluhlaza sicebile ngamavithamini C, i-potassium, i-iron ne-B. I-Parsley ingumthombo we-inulin eyenza amazinga e-glucose abe ngokwejwayelekile.
• I-Legumes Kusetshenziswe ngamanani amancane, yenza ingemuva ingemuva le-hormonal, kufake isandla ekwakhekeni kwe-insulin, kube nomphumela ozuzisayo emisipha yenhliziyo.
• I-Jerusalema artichoke. Kuqukethe i-inulin yemvelo. Isiza ama-pancreas ukukhiqiza i-insulin. Ikusheshisa izinqubo ze-metabolic, isiza ukuguqula isisindo somuntu ogulayo.
• Iminqumo neminqumo. Aqukethe ama-acid anamafutha kanye nenkimbinkimbi yamaminerali namavithamini anikeza umphumela onamandla we-antioxidant. Iwusizo enhliziyweni, emithanjeni yegazi, emgodini wokugaya ukudla. Bamba iqhaza ekwehlukaneni kwamafutha.

Kubalulekile kumuntu onesifo sikashukela ukuqapha ukuhamba nokusebenza kwezitho zangaphakathi. Uma kwenzeka kukho ukungasebenzi kahle okuthile, leyo mifino esisiza ukuxazulula izinkinga ezithile kufanele ifakwe ekudleni.

Imihlahlandlela Yokupheka

Lapho uthatha isinqumo sokuthi uluhlobo luphi lwemifino ongaba nalo ngesifo sikashukela sohlobo 2, gxila ekudleni okufika ngesikhathi. Inani elikhulu kakhulu lezakhamzimba liqongelela ngesikhathi sokuvuna. Ungalahlekelwa yizakhiwo eziwusizo lapho ugcina iklabishi, izaqathi, i-artichoke yaseJerusalema (eyokugcina izuzisa nokugcina lapho igcinwe izinyanga ezimbalwa).

Lapho kukha amanzi, ukhukhamba kanye neklabishi kuthola izakhiwo zokuthuthukisa ukusebenza kwamanyikwe. Ebusika, kungcono ukunikela ukuthi awukhethi imifino emisha ekhawunteni yesitolo, kodwa kunkosikazi wasendlini wesikhathi esizayo.

Kuyasiza kwabanesifo sikashukela ukugcina imigomo yokudla okufanele:

• Ukudla okuvama njalo
• Izingxenye ezincane
• Isabelo esihlukahlukene semifino;
• Inani lama-carbohydrate athathwe kanye nokuqukethwe okuphakathi kwekhalori kufanele kube cishe ngosuku olufanayo ngosuku;
• Lapho kulungiswa inyama, nika indlela yokubilisa;
• Pheka amasobho kumhluzi wemifino;
• Ukudla ngokulinganisela amaprotheni ezilwane, imikhiqizo yobisi;
• Ngobuthakathaka, ukungabi namandla, kudla imifino nezithelo ngenani elikhulu lamavithamini namaminerali ekwakhiweni.

Ngokudla okugcwele nokulinganiselayo, abanesifo sikashukela bavunyelwe nemifino emnandi - izaqathe, ama-beet, kepha ngamanani amancane, ngokwesibonelo, njengengxenye yesitshulu.

Izinketho zemifino

Imifino emisha iyindlela engcono kunazo zonke. Ngale fomu, bagcina lonke inani lokudla okunempilo namandla wezinto ezizuzisayo. Uma isisu noma isitho sokugaya singathathi imifino eluhlaza ngamanani amakhulu, singacubungulwa kancane ngokwelashwa. Izinhlobo ezahlukahlukene zemenyu zizosiza ukusetshenziswa kwemifino ekwakhiweni kwezifundo zokuqala, zesibili, amasaladi kanye nokudla okulula.

Amasaladi

Zilungiselelwe kusuka kunhlobo eyodwa noma ngaphezulu yemifino. Inhlanganisela ingahle ihluke isikhathi ngasinye. Kuvunyelwe ukwengeza izithako zenyama ezinciphile. Iphuzu elibalulekile yindlela yokwakha amandla. Kungcono ukwenqaba imayonnaise, engeza ukugcotshwa kweviniga-uviniga nososo ngokusekwe yoghur yemvelo emifino.

Ijusi, ama-cocktails

Ama-juices asanda kufakwa emifino atholakala kusetshenziswa ijusi. I-blender ikuvumela ukuba upheke i-smoothie enempilo enempilo. Ama-Cocktails asekuseni enqolobane, i-parsley, ukhukhamba amasha ayathandwa. Utamatisi kanye nopelepele yensimbi kuhamba kahle ndawonye. Kepha ujusi weklabishi kufanele udliwe kancane futhi hhayi ngaphezu kwesonto.

Ukwazi ukuthi imiphi imifino engasetshenziswa sikashukela, kulula ukuhlela ukondleka kogulayo, ucabangele ukuphepha nezinzuzo zomzimba.