Ngesifo sikashukela, kubaluleke kakhulu ukuqapha izondlamzimba, ikakhulukazi zokudla ezinokuqukethwe okuphezulu kwamafutha kanye nama-carbohydrate asheshayo.
Kungakho uwoyela ovela emafutheni ezilwane kuleli cala nakanjani ungafanele. Ngasikhathi sinye, itshintshwa ngokuphelele ngama-oyela yemifino, inkomba ye-glycemic eyisisekelo eyi-zero.
Iyiphi uwoyela owusizo kakhulu wemifino sikashukela? Lo mbhalo uzokhuluma ngalokhu.
Inkomba ye-Glycemic
Esikhathini sikashukela, inkomba ye-glycemic index (GI) yokudla okudliwayo kufanele icatshangwe. Yini le
I-GI ikhombisa isilinganiso lapho amazinga we-glucose akhuphuka khona ngemuva kokuthatha umkhiqizo othile.
Ukuqonda, cabanga ngeketambo elilodwa elilula. Ama-carbohydrate alula futhi ayinkimbinkimbi.
Lapho laba bangene emzimbeni, badedelwa yisenzo sama-enzyme abe alula. Ngakolunye uhlangothi, kwakheka noshukela kusuka ezilula. Ngakho-ke, lapho likhuphuka izinga lokuqhekeka, ushukela omningi uvela emzimbeni, futhi, ngenxa yalokho, izinga likashukela likhuphuka. Lokhu kusho ukuthi i-GI kwisifo sikashukela kufanele ibe mincane.
Usebenzisa le nkomba, ungahamba ngejubane lokuqhekeka kwemikhiqizo, okubaluleke kakhulu kwabanesifo sikashukela. Lokhu kukuvumela ukuthi ulawule ushukela, ngakho-ke imenyu idinga ukuhlanganiswa ngokususelwa ku-GI.
Ingxenye yamafutha ekudleni
Kunoma yikuphi ukudla okwenziwe ngomzimba, amafutha adlala indima enkulu, awakwazi ukukhishwa ngokuphelele ekudleni. Yini usizo lwabo? Lokhu ngokuyinhloko kungumthombo wamandla.
Ukuzibandakanya kwabo kuyaphawulwa ezinqubweni zemvelo zokwakheka kwama-hormone nama-enzyme. Amavithamini A, D, E, anamafutha ancibilikayo, kanye namafutha asemafutheni e-polyunsaturated eza namafutha.
Ngokushoda emzimbeni wezakhamzimba, izinqubo ezingezinhle ezilandelayo zenzeka:
- ukuphazamiseka kwesistimu yezinzwa ephakathi;
- ukwanda kwesifiso sokudla ngenxa yokuntuleka kokudideka;
- ukuncipha kokuzivikela komzimba;
- ukulahlekelwa izinwele
- ukunciphisa isikhathi sokuphila;
- ukwephulwa komjikelezo wokuya esikhathini kwabesifazane, ezinye izinkinga zokukhulelwa ingane;
- Izinkinga zokubuka;
- isikhumba esomile
- ukubonakala kobuhlungu emalungeni.
Ngasikhathi sinye, kwabanesifo sikashukela, amafutha kufanele abekhona ngesilinganiso esilinganiselwe, kepha kwenqatshelwe ngokuphelele ukubakhipha ngokuphelele ngenxa yezizathu ezingenhla. Isidingo sokwehliswa kwabo kungenxa yokuthi ukwephulwa kokwakhiwa kwe-insulin kunomthelela ekukhiqizweni kwe-cholesterol ephansi kakhulu. Njengomphumela, kunamathuba aphezulu okuthuthukisa i-atherosulinosis, izinqubo ze-metabolic kanye ne-microcirculation eba nzima.
Ama-diabetes ayanconywa ukuthi adle inyama enamafutha nenhlanzi, imikhiqizo yobisi. Esikhundleni sebhotela, udinga ukusebenzisa i-oyela yemifino, equkethe ama-acid angenamafutha, ama-phosphatides, namavithamini. Isimo se-lipid sansuku zonke sabanesifo sikashukela singama-65-75 g, ama-30% awo angamafutha zemifino.
Uhlobo luni lwamafutha zemifino abanesifo sikashukela abanalo?
Akuwona wonke umkhiqizo olungele abanesifo sikashukela.Amafutha ezilwane kumele aqedwe ngokuphelele.
Ngasikhathi sinye, ukukhethwa kwamafutha zemifino kukhulu, futhi umbuzo uba ofanele, nguwuphi ongakwazi futhi okufanele usetshenziswe ngabashukela? Imvamisa, lawo mafutha okuvame ukuzwakala kakhulu asetshenziswa ekudleni, okuwukuthi: ojongilanga, ummbila, umnqumo.
Ngamunye wabo ulusizo futhi wamukelekile kulesi simo. Into esemqoka ukuthi azinazo izibhedlela nokunye okungeziwe. Ngasikhathi sinye, izici zamafutha ngamunye ziyahlukahluka, kufaka phakathi ukunambitheka.
Ujongilanga
Enye yamafutha ajwayelekile futhi athandwayo yi-sunflower. Ngaphezu kwalokho, ithathwa yi-98%. Lo mkhiqizo uqukethe ama-acid angenakugcwala, amavithamini anombala ongamafutha D, F, E.
Ngenxa yalokhu, amashidi amangqamuzana ezinzwa angasebenza ngokujwayelekile, kanti nengaphezulu yemithambo yegazi evela ngaphakathi ivikelekile ekubekweni kwe-cholesterol.
Uwoyela wejongilanga
Ngenxa yalezi zakhiwo, umkhiqizo we-sunflower yi-prophylactic ye-polyneuropathy, kanye nokuphazamiseka kwe-microcirculatory kanye nokuthuthuka kwayo okuqhubekayo. Amafutha anjalo awanqwabelani, ngakho-ke, asusa i-cholesterol eyeqile emzimbeni. Ngaphezu kwalokho, ngosizo lwabo, ama-acid acids ayakhululwa futhi ukuhlanganiswa kuyakhuthazeka.
I-Vitamin E equkethe isebenza njengomvikeli wesibindi nama-pancreas ekubhujisweni yi-radicals yamahhala. Kuyasiza nasekuqunjweni. Ukuze uzigweme, kudingeka isisu esingenalutho ukuphuza i-spoonful yamafutha sunflower bese uyiphuza ngamanzi.
Ungaqokomisa izici ezingezinhle zomkhiqizo wejongilanga:
- okuqukethwe kwekhalori ephezulu, ngenxa yokuthi isisindo singakhuphuka kanjani kakhulu;
- ukwakhiwa kwezinto ezinobuthi ngenxa yokuthosa;
- kungenzeka kokuvaleka kwe-duct ye-bile uma unesifo se-gallstone.
Olive
Amafutha e-Olive athole ukuthandwa okubanzi; akusabhekwa njengomkhiqizo ongaphandle. Umkhiqizo ulusizo ngenxa yokuqukethwe okuphezulu kwe-oleic acid okukuyo, engokwamafutha amaningi e-monounsaturated.
Kubaluleke kakhulu ukuthi ngesifo sikashukela, i-oyili yeminqumo ithuthukise izinga lokuqalwa kweseli maqondana nengxenye yama-hormone.
Amafutha omnqumo
Kuyasiza nokuvikela izifo ezahlukahlukene zohlelo lwethambo nenhliziyo. Eminye yemisebenzi ebalulekile yalo mkhiqizo ukwandisa i-peristalsis. Isusa i-cholesterol, nayo ebaluleke kakhulu, ikakhulukazi kwabanesifo sikashukela.
Ingasetshenziswa zombili amasaladi amasha, futhi isetshenziselwe inqubo yokuthosa, ukuhambisa. Kuhle nokubhaka. Ungaphinde uthuthukise ukunambitheka nokusebenziseka kahle kwamamishi wesanti ngamafutha omnqumo. Ukuze benze lokhu, badinga ukufafaza umkhiqizo wokugcina noma bagcobe isinkwa ebhoteni.
I-Flaxseed
Amafutha we-flaxseed wesifo sikashukela awusizo kakhulu.
Lesi sifo singavusa isifo sikashukela, kanti uwoyela onamafutha unganciphisa izigameko zokugula okunjalo.
Ngaphezu kwalokho, amazinga kashukela wegazi ancishisiwe. Okuqukethwe ngu-Omega-3 no-Omega-6 kumkhiqizo kunomthelela omuhle emzimbeni, hhayi kushukela kuphela, kodwa nakwamanye amacala amaningi.
Lezi zingxenye zithintela ezinye izifo ezinjengokushaywa unhlangothi, isifo senhliziyo nezinye izifo zenhliziyo, isifo sokuqina kwemithambo yegazi. Imbewu yefilakisi isetshenziswa kabanzi njengesithako kuma-tinctures.
Ukuze upheke, udinga ukuthulula isipuni sembewu engu-1 ingilazi yamanzi abilisiwe abilisiwe. Ngemuva kwalokho kufanele agxiliswe amahora amaningi futhi athathwe ngaphambi kokulala, ngemuva kokufaka uwoyela we-olive.
Imbewu yeSesame
Izakhi zamafutha we-sesame eziqukethwe, ezifana ne-zinc, i-Omega-9, i-magnesium, i-sesamine, i-manganese, zinomthelela ekwenzeni i-insulin, zivuse izinqubo ze-metabolic.
Amafutha eSesame
Lo mkhiqizo nawo ulusizo ekuvimbeleni umfutho wegazi ophezulu, ngoba wehlisa umfutho wegazi. Ngaphezu kwalokho, kungumthombo wamandla namandla womzimba, i-tonic.
Ngenxa yokusebenza njalo komkhiqizo wesesame, ungazinza isisindo, uthuthukise isimo sezipikili, izinwele, isikhumba, futhi uqinise amazinyo akho. Kubantu abangaphezu kweminyaka engama-45, lo mkhiqizo uvimbela i-osteoporosis, isifo samathambo. Kuthuthukisa ukubuka futhi kunomphumela we-bactericidal, kuvimbela i-anemia, futhi kwandise ukuzala.
Ummbila
Amafutha ommbila afana kakhulu nokwakheka kawoyela we-sunflower, ngenkathi enamavithamini amaningi kakhulu.Ngenxa yokuba khona kwama-asidi angahlanganisiwe, uwoyela uvama umzimba ukwanda kwama-metabolism, akhuphule ukuqina kwemithambo yegazi, asize ngezifo zesinyeke kanye nesibindi, bese kwehlisa cholesterol.
Ngalo, ungaqinisa amasosha omzimba futhi ulinganise inqubo yokuqalwa kwegazi.
Kusetshenziswa futhi ukukhuluphala, kuthuthukisa izinqubo ze-metabolic. Iyakwazi ukuvimbela umdlavuza kanye ne-atherossteosis.
Amavidiyo ahlobene
Yimuphi uwoyela ophumelela kakhulu oshukela? Impendulo ekuvidiyo:
Ngakho-ke, ngesifo sikashukela, ukuba khona kwamafutha ekudleni nakho kubaluleke kakhulu. Izintandokazi kufanele zinikezwe amafutha emifino, futhi izilwane kufanele zingafakwa ngaphandle. Ukukhetha kwamafutha kwehluka kakhulu. Ngamunye wabo unamakhono amaningi awusizo, kanye nokunambitheka okukhethekile.
Kodwa-ke, kubalulekile ukukhumbula ukuthi kumele zidliwe ngenani elilinganiselwe. Ukukhetha umkhiqizo othize kanye nomthamo wawo, kunconywa ukubonana nodokotela wezokwelapha noma i-endocrinologist.
