I-Sour cream iyindlela yokudla ejwayelekile kuwo wonke umuntu, ilusizo, futhi iyadingeka ekusetshenzisweni okuhlelekile.
Inamaprotheni amaningi, okuyisisekelo sanoma yikuphi ukondleka.
Kepha ngasikhathi sinye, lo mkhiqizo wobisi obilisiwe unamafutha amaningi futhi uqukethe i-cholesterol eningi, engadala ezinye izinkinga zempilo. Umbuzo uphakama - ukuthi ukhilimu noshukela omuncu uhlanganiswa kanjani, ngoba kubantu abahlaselwa yilesi sifo, kunikezwa ukudla okuqinile kakhulu.
Zuza futhi ulimaze
I-Sour cream akuyona ipanacea yesifo sikashukela, kepha ithwala inani elikhulu lezinto ezilusizo ezidingekayo ukugcina impilo yanoma yimuphi umuntu.
Ngakho-ke, akunconyiwe ukuyikhipha ekudleni, yize ukulawula ukulawula nakho kubalulekile.
Ukhilimu omuncu ungaba usizo ikakhulukazi kubantu abanesifo sikashukela sohlobo 2, ngoba sithuthukisa ukugaya futhi sibangele ukususwa kobuthi emzimbeni, obaluleke kakhulu. Kepha kufanelekile ukukhumbula ukuthi inani alilingani nekhwalithi, futhi udinga ukudla lo mkhiqizo ngendlela efanele, ngamanani athile
Kanye neminye imikhiqizo yobisi, ukhilimu omuncu uqukethe:
- amavithamini;
- i-magnesium
- phosphorus;
- potaziyamu
- insimbi
- calcium
Onke lama-microelements asiza ukugcina ukungavikeleki nempilo esezingeni elifanele, ngakho-ke ukhilimu omuncu kufanele ubekhona ekudleni koshukela.
Amafutha
Sele kushiwo ngenhla ukuthi ukhilimu omuncu ungumkhiqizo onamafutha.Lokhu kusho ukuthi udinga ukuyisebenzisa ngamanani achazwe ngokuqinile.
Iphinde ithi kuzodingeka ukhohlwe ngo-ukhilimu omuncu owenziwe ekhaya, ngoba uvame ukugcwala kakhulu ngamafutha kunesitolo esisodwa. Kubalulekile ukubheka amaphesenti wokuqukethwe kwamafutha - akufanele wedlule i-10%.
I-Homemade noma i-ukhilimu omuncu omuncu ifakwa ku-diabetics, ngoba ukusetshenziswa kwayo kungaholela ekuzuzeni isisindo, futhi ngenxa yalokho ezinkingeni ze-metabolism nokugaya. Lokhu, kugqame ngokuqina kwenkambo yesi sifo nokubukeka kwezinkinga.
Inkomba ye-Glycemic
Inkomba ye-Glycemic Kuyinkomba yokuthi ukudla okuthile kuphuka ngokushesha kangakanani emzimbeni ngesikhathi sokugaya ukudla.
Iphuzu lokuyisithenjwa lapho yonke imikhiqizo iqhathaniswa khona yisilinganiso sokuqhekeka kweshukela kwamayunithi ayikhulu. Lapho lehlisa i-GI, kancane lapho umkhiqizo uhlukana.
Kuyafaneleka futhi ukubheka ukuthi inkomba ye-glycemic incike ekucutshungweni komkhiqizo. Okusho ukuthi, isilinganiso sokutholwa kokudla okusha, okuthosiwe noma okubilisiwe kuzohluka. Kukhilimu omuncu, lokhu akuhambelani, ngoba bakudla ngendlela eyodwa, kepha ngasikhathi sinye, amaphesenti wokuqukethwe kwamafutha adlala indima ethile.
Kungani kubalulekile kubantu abanesifo sikashukela? Ngoba imikhiqizo enenkomba ephezulu yehla ngokushesha okukhulu futhi ibangele ukugxuma kushukela wegazi, ogcwele imiphumela engemihle kwesiguli, kuze kube sekufeni nasekufeni.
Ngenhlanhla, kumkhiqizo obaluleke njengokhilimu omuncu, i-GI ingama-56, uma nje unamafutha angama-20%. I-56 iyinkomba eyamukelekayo, kepha kumuntu onesifo sikashukela, iphakeme kancane uma uyiqhathanisa neminye imikhiqizo.
Kungenzeka yini ukudla ukhilimu omuncu weshukela?
Ngokwalokho okungenhla, singaphetha - ungakwenza. Futhi hhayi kuphela okungenzeka, kodwa kudingekile.
Kubantu abanesifo sikashukela, kubaluleke kakhulu ukugcina inani lamaprotheni, ama-carbohydrate, amavithamini kanye namaminerali ngezinga elifanele.
Noma yikuphi ukuphambuka kusuka kokujwayelekile kungadala ukuhlanganiswa kwesifo ngenxa yezinguquko ezingezinhle kwesisindo noma ibhalansi yezinto. Kubantu abaphilile, ukhilimu omuncu ungumkhiqizo ophephile ngokuphelele futhi obalulekile. Ezigulini ezinesifo sikashukela, lo mkhiqizo wobisi olunosawoti udinga isimo esikhethekile, ukudla okuqinile.
Iziguli ezinesifo sikashukela sohlobo 1 azinconywa ukuba zidle ngaphezu kwezipuni ezi-2 noma amagremu angama-50 ngosuku. Ngohlobo 2 sikashukela, ukunqunyelwa kuthambekele - kuzipuni ezi-2 2 ngesonto.
Izixwayiso
Phakathi kodokotela nabanye ochwepheshe, umbono ngo-ukhilimu omuncu wesifo sikashukela uvame ukuhlangana. Iningi liqinisekile ukuthi liyakwazi futhi lidliwe. Kepha akufanele uyithathe kancane.
Uma kutholakale ukuthi unesifo sikashukela, qiniseka ukuthi uxoxa nodokotela wakho ngemikhawulo yokudla futhi uthole ukuthi kufanele yini ukuthi ukhilimu omuncu ufakwe ekudleni.
Lesi yisidingo, ngoba kunabantu abanezinhlobo ezimbili zikashukela, nezimpawu zokudla nempilo futhi zihlukile kakhulu. Ngakho-ke, ngokwesibonelo, kubantu abanohlobo lwesibili sikashukela, ukhilimu omuncu awuba yingozi kakhulu kuneziguli ezinohlobo lokuqala.
Futhi, umuntu ngamunye unama-nuances uqobo enkambo yesifo nezinye izici ngazinye - isisindo, ukuphakama, imetabolism, ukuphazamiseka kwe-hormonal, nokunye. Ngakho-ke, ukubonisana nodokotela ngeke kube ngaphezulu.
Ukuqapha okuqukethwe kwamafutha kungenye umthetho ophoqelelwe wokusebenzisa ukhilimu omuncu. Kungcono ukulandela isilinganiselo se-10% futhi ngaphandle kokuthola ukhilimu wemvelo omuncu, ngoba iphesenti lamafutha kulo lingadlula umkhawulo ovumelekile izikhathi eziningana.
Ukhilimu omuncu owenziwe okwenziwa ekhaya ukhonjelwe abanesifo sikashukela
Kuyadingeka ukulawula ngokuqinile inani lokudla okudliwayo. Lokhu kubaluleke kakhulu kubathandi bekhilimu omuncu. Noma okuqukethwe kwamafutha womkhiqizo kuncane, inani elikhulu lokudla lingaphazamisa ukulingana kwe-glucose, okufanele kugwenywe.
Futhi-ke, ungakhohlwa ukuthi ungadla kuphela umkhiqizo osezingeni eliphakeme futhi omusha. Noma kubantu abanempilo enempilo, ukhilimu omuncu omubi noma ophelelwe yisikhathi ungadala ezinye izinkinga zempilo, futhi kwisifo sikashukela, ukuphazamiseka kungaba yingozi kakhulu.
Isixwayiso sokugcina ukuthi kungcono ukungadli ukhilimu omuncu ngendlela yaso emsulwa, ungahlanganisi neminye imikhiqizo. Ngakho-ke, uzosusa izinkinga ezingadingekile nge-cholesterol nezinye izinto eziyingozi.
Isetshenziswa kanjani?
Ukudla ukhilimu omuncu ngendlela yakhe emsulwa akusizi kakhulu kubantu abaphilile, kepha kwabanesifo sikashukela lokhu kungumkhawulo oqinile. Ungayidli nezinkezo, ngaphandle kokuhlanganisa noma yini, ngoba kunenombolo enkulu yezinketho zezitsha zokuqukethwe nokuqukethwe kwayo.
Ukusetshenziswa okuyinhloko komkhiqizo wobisi obilisiwe yile:
- ukugqoka amasobho nosaladi;
- jelly;
- amajikijolo nezithelo.
Kuleli fomu, ukhilimu omuncu uzokunikeza inzuzo ephezulu, izinto ezidingekayo kanye nokulimala okuncane.
Ukuyihlanganisa nemikhiqizo efakwe kuhlu, unika amandla ithonya le-cholesterol, uthuthukise ukugaya, okunomthelela ekuthatheni kalula lo mkhiqizo. Noma yiziphi izifundo zesibili zingabuye zifakwe ukhilimu omuncu, ngaphandle kokwesaba imiphumela.
Kodwa-ke, futhi, udinga ukunamathela esimisweni esisungulwe kumagremu. Ukuphela kwenqatshelwa kulokhu inyama ekheniweyo nenhlanzi - akufanele kudliwe ngabanesifo sikashukela, ngoba imvelo yokuqukethwe komkhiqizo wobisi oluvuthiwe izodlulwa.
Ngakho-ke, ngemuva kwalokhu kunengozi yokuxhuma ushukela.
Ukufingqa, kufanele kushiwo ukuthi ukhilimu omuncu uwumkhiqizo owusizo futhi obalulekile ekudleni, kodwa ngisho nakwiziguli ezinesifo sikashukela kungaba yingozi.
Ngakho-ke, kufanele ulandele yonke imithetho nezixwayiso ezibhalwe ngenhla.
Okungukuthi, ukuqapha okuqukethwe kwamafutha womkhiqizo, akumele kudlule i-10%, kuqashwe ikhwalithi nempilo yeshelufu, ukunamathela esimweni samagremu angama-50 ngosuku noma ngaphansi, xoxa nodokotela ngama-nuances wokudla, sebenzisa ukhilimu omuncu ngokuhambisana neminye imikhiqizo.
Amavidiyo ahlobene
Mayelana nezinzuzo nokulimala kukakhilimu omuncu wohlobo lwesifo sikashukela 1 no-2 kuvidiyo:
Uma ulandela zonke lezi zincomo, ngaphandle kokudebeshela eminye imikhawulo neseluleko sikadokotela, ungaphila nesifo sikashukela, ulondoloze ibhalansi yezinto futhi ulandele izakhi zomzimba.
