Ukudla okuhleliwe kahle kuyisihluthulelo senhlala-kahle yabantu abanesifo sikashukela. Kunemikhiqizo eminingana engavunyelwe ukuyidla, ehlushwa yi-pathologies efanayo, noma kunconyelwa ukunciphisa ukusetshenziswa kwayo. Phakathi kokudliwayo okubangela imibuzo eminingi ezigulini ezinesifo sikashukela, yisinkwa.
Yize iqiniso lokuthi imikhiqizo yesinkwa yenziwa ngofulawa, futhi ifaka ama-carbohydrate, abanesifo sikashukela bavunyelwe ukudla lo mkhiqizo. Funda ngokuthi yikuphi ukwahlukahluka nokuthi ungasidla kanjani ushukela ngokuphepha, ufunde ngezansi.
Ukuqanjwa kanye nenkomba ye-glycemic
Imikhiqizo yesinkwa yeningi lezakhamizi zezwe lethu iyisakhi esiyimpoqo ekudleni. Ngakho-ke, lapho umuntu onesifo sikashukela enikezwa ukuthi alahle ikhambi alithandayo, ugajwa uvalo futhi aphelelwe yithemba. Eqinisweni, isinkwa asikwazi ukubhekwa njengokungafani nokudla okungenampilo.Inamaprotheni, i-fiber, i-magnesium, i-sodium, i-phosphorus, i-iron, ama-carbohydrate, ama-amino acid nezinye izinto ezidingekayo ngamandla. Ukudla izingcezu eyodwa noma ezimbili zomkhiqizo ngosuku kuzozuzisa bonke abantu abanesifo sikashukela nomuntu onempilo.
Inkinga kuphela ukuthi isinkwa sithwala ama-carbohydrate asheshe athole. Ukuze udle umkhiqizo wokubhaka kungafaki isikebhe kushukela, kufanele unake inkomba ye-glycemic (GI) yomkhiqizo ngaphambi kokufaka ucezu lwesinkwa etafuleni lakho.
Izinhlobo ezahlukahlukene zesinkwa zizohluka. Isibonelo, i-GI yesinkwa esimhlophe kusuka kufulawa we-premium ingama-95 amayunithi, kanti i-analogue kafulawa we-wholemeal nge-bran in amayunithi angama-50, i-GI yesinkwa esingwevu iyunithi ezingama-65, kanti nesinkwa se-rye singama-30 kuphela.
Hlobo luni lwesinkwa engingaludla ngohlobo 1 nesifo sikashukela esingu-2, futhi yiliphi olungakwazi?
Ochwepheshe besifo sikashukela belulekwa ukuba bayeke ukusetshenziswa kwezinhlobo zezinkwa, eziqukethe inani eliningi lama-carbohydrate asheshayo. Imikhiqizo yebhotela, isinkwa esimhlophe, kanye nemikhiqizo yokubhaka yepuphu kakolweni ye-premium ivinjelwe abantu abanesifo sikashukela.
I-Rye (emnyama)
Lolu hlobo lwemikhiqizo yebhikawozi lugcina umuzwa wokuqaqanjelwa isikhathi eside futhi line-khalori ephezulu ngenxa yokuba khona kwefayibha yokudla ekwakhiweni kwayo.
Isinkwa esimnyama siqukethe inani elikhulu lamavithamini we-B adingekayo kumetabolism ejwayelekile, inani elikhulu lama-carbohydrate ayinkimbinkimbi, elenza kwamukeleke ekudleni kwesifo sikashukela.
Okuwusizo kakhulu isinkwa se-rye ngokufakwa okusanhlamvu okuphelele, i-rye ne-bran.
Ayinamvubelo
Inkomba ye-glycemic yesinkwa esingenamvubelo iyunithi engama-35, futhi okuqukethwe kwayo kwe-caloric akudluli kwe-177 kcal. Imvamisa, ukwakheka kwalokhu kuhluka kuhlanganisa okusanhlamvu okusobala, ufulawa we-bran ne-wholemeal, okwenza kugculiseke futhi kube wusizo kwinqubo yokugaya.
Okusanhlamvu okuphelele
Lokhu kungumkhiqizo ophakathi kwe-GI. Ufulawa wokusanhlamvu okuphelele uqukethe ama-carbohydrate ambalwa angagayeki futhi awunama-caloric amancane kunofulawa weprimiyamu.
Umkhiqizo onenzuzo kakhulu wezempilo uzoba yi-oat ne-bran.
Le nguqulo yomkhiqizo webhikawozi iqukethe inani elikhulu le-fiber, ongazizwa umuzwa wokuthamba isikhathi eside.
Amaprotheni
Lo mkhiqizo uthuthukiselwe ngqo abaneshukela. Ikhalori ephansi, ine-GI ephansi namazinga aphezulu wamaprotheni wokugaya kalula.
Ngaphezu kwalokho, isinkwa esinjalo siqukethe inani elikhulu lama-amino acid, izakhi ezisebenzayo zokulandela umkhondo nosawoti wamaminerali, owusizo emzimbeni ophelelwe yisifo sikashukela.
I-Darnitsky
Lolu hlobo lwesinkwa alinconywa kwabanesifo sikashukela.
Inama-rye ka-60% kafulawa, kepha ama-40% asele ngufulawa kakolweni webanga 1, oqukethe inani elanele lama-carbohydrate angagayeka kalula.
Uma ungumuntu othanda isinkwa esinsundu, kungcono ukhethe imikhiqizo enezimpuphu ze-rye ngokuphelele.
Borodinsky
Inkomba ye-glycemic yalesi sinkwa amayunithi angama-45. Umkhiqizo uqukethe i-thiamine, i-selenium, i-iron, i-niacin ne-folic acid. I-fiber yokudla ekhona kulesi sinkwa isiza i-cholesterol yegazi ephansi.
Isinkwa esimhlophe
Isinkwa se-GI ngamayunithi angama-80-85, kanti amakhalori angafinyelela kuma-300 kcal.
Imvamisa, lamamaki esinkwa alungiswa kusuka kufulawa we-premium omhlophe oqukethe inani elikhulu le-carbohydrate etholakala ngokugaya. Ngakho-ke, kungcono ukuthi abanesifo sikashukela bakhiphe lolu hlobo lomkhiqizo ekudleni kwabo, bakhetha imvubelo, isinkwa samaphrotheni noma esinsundu.
Ezinye izinhlobo
Ufulawa osoyisi, ukolweni kanye nokunye okufana nokolweni, isinkwa sethanga kune-GI ephansi. Izinhlobo ezifakwe ohlwini zemikhiqizo yokubhaka ziqukethe okungenani ama-carbohydrate angagayeka kalula, ngakho-ke ngeke zivuse ushukela.
Imikhiqizo yamakhekhe enoshukela wegazi ophezulu
Uma i-glycemia iphakanyisiwe, kungakuhle ukuthi isiguli sikushiye ngokuphelele ukusetshenziswa kwemikhiqizo yesinkwa kuze kube yilapho ukuboniswa kwesibalo kungasondeli emazingeni ajwayelekile. Uma isiguli sinokuphulwa okuncane kwezinkomba, ungenza ukukhetha kumikhiqizo yesinkwa sikashukela, esithengiswa eminyangweni yemikhiqizo ekhethekile yesifo sikashukela.
Ukugoqwa kwesinkwa
Isinkwa esenziwe rye noma ufulawa wokusanhlamvu wonke kubhekwa njengesifo sikashukela. Zibonakaliswa yinkomba ephansi ye-hypoglycemic (amayunithi angama-45), ngakho-ke, ngeke zivuse ukwanda okukhulu koshukela.
Isinkwa seRye
Kufanele futhi kuphawulwe isisindo sabo esikhanyayo. Izilayi ezimbili zomkhiqizo ziqukethe i-1 yesinkwa unit noma ama-12 carbohydrate, okwamukelekayo kahle ngisho nasezigulini ezine-hyperglycemia elinganiselayo.
Ama-Crackers
Ama-crackers wesifo sikashukela anzima ukusho ekudleni okudla ngokweqile okungadliwa noma yiliphi ibanga le-glycemia. Abakhiqizi abaningi basebenzisa ufulawa kakolweni webanga le-premium-grade kwinqubo yokwenziwa komkhiqizo, ukusebenzisa ukunambitheka nokunambitheka, nakho okungathinta impilo yabanesifo sikashukela.
Amakhalori kumakhalori (aze afike ku-388 kcal nge-100 g). Ngakho-ke. Kepha uma unambitha ubumnandi obunjalo ngokulinganisa, ungathola ingxenye ye-zinc, i-potassium, i-calcium, i-iron, i-phosphorus, amavithamini e-sodium ne-B.
Ukomisa
Lokhu kungenye indlela yokwelapha abanesifo sikashukela abangangeza okuhlukahlukene ekudleni sikashukela. Imikhiqizo enjalo ivame ukwenziwa kusuka kufulawa kakolweni we-premium, ibuyisa ngokuphelele ushukela nge-fructose. Ngakho-ke, uma amanani akho kashukela esondele kokujwayelekile, abomisi abambalwa bokunambitheka ngeke balimaze impilo yakho.
Ngingadla isinkwa esingakanani ngosuku ngosuku lwesifo sohlobo 1 nohlobo 2?
Le nkomba ibalwa ngawodwana, icubungula isimo sempilo sesiguli, kanye nohlobo lomkhiqizo awusebenzisayo.
Ezigulini ezinesifo sikashukela esilinganiselwe, kanye nakubantu abanezinguquko ezincane emgodleni we-carbohydrate metabolism, amayunithi wesinkwa angama-18-25 noma izingcezu ezi-1-2 zemikhiqizo yebhikawozi kubhekwa njengokujwayelekile.
Contraindication
Isinkwa nesifo sikashukela kuyimiqondo evumelana ngokuphelele. Kepha uma i-glycemia yakho isondele kokubucayi, kungcono ukwenqaba ukudla okwenziwa nge-carbohydrate kuze kube yilapho impilo yakho ibuyela esimweni esanelisayo.
Izindlela zokupheka zikashukela zomenzi wesinkwa nohhavini
Isinkwa sikashukela singalungiswa futhi ngokuzimela, kusetshenziswa umshini wesinkwa noma kuhhavini ojwayelekile.
Sikunikeza ezinye izindlela zokupheka zemikhiqizo yokubhaka enoshukela:
- amaprotheni-bran Uxove i-125 g ye-cottage shizi ngamafutha ayi-0% endishini endishini, engeza u-4 tbsp. i-oat bran ne-2 tbsp ukolweni, amaqanda ama-2, i-1 tsp i-baking powder. Xuba konke kahle bese ufaka ifomu eligcotshisiwe. Isikhathi sokupheka - imizuzu engama-25 kuhhavini;
- i-oat. Sishisa kancane i-300 ml yobisi lwe-nonfat, engeza i-100 g ye-oatmeal, 1 iqanda, 2 tbsp. amafutha e-olive. Ngokwehlukana, hlanza uhlanganise i-350 g kafulawa wekolweni wesigaba sesibili kanye no-50 g kafulawa we-rye, ngemuva kwalokho sihlanganisa yonke into nenhlama bese siyithela endishini yokubhaka. Esivivinyweni, yenza ukujula ngomunwe bese uthela i-1 tsp. imvubelo eyomile. Bhaka kuhlelo olukhulu lwamahora ayi-3.5.
Ungathola nezinye izindlela zokupheka zemikhiqizo yokubhaka enoshukela ku-Intanethi.
Amavidiyo ahlobene
Hlobo luni lwesinkwa engingaludla ngohlobo 1 nesifo sikashukela sohlobo 2? Izimpendulo kuvidiyo:
Uma ungumthandi ocacile wemikhiqizo yebhikawozi futhi unesifo sikashukela, akufanele uzidele ukusetshenziswa kwezinto ezithandayo. Abantu abanesifo sikashukela bangadla izinhlobo ezithile zesinkwa ngaphandle kokuthinta inhlala-kahle yabo.
