Akuwona wonke okusanhlamvu okuwusizo ngokufanayo, noma ukuthi yiziphi izinhlamvu zokudla ezidliwayo ezinoshukela

Njengoba wazi, okusanhlamvu kubaluleke kakhulu futhi kuwusizo emikhiqizweni yokudla komzimba equkethe inani elikhulu lamavithamini namaminerali.

Bayakwazi ukumboza cishe isigamu sesidingo sansuku zonke sabantu samandla.

Imenyu ejwayelekile yesifo sikashukela kufanele ifake okusanhlamvu, kodwa kuphela leyo enenkomba ye-glycemic ephansi. Ngakho-ke, yikuphi okusanhlamvu okusobala ushukela okuvunyelwe ukuthi kudliwe, futhi yimiphi okufanele ishiywe unomphela?

Izinzuzo eziphambili zokusanhlamvu

Ama-cereals kuhlobo lwe-2 mellitus yesifo sikashukela, kanye nefomu lesifo elincike e-insulin, kungenye yemithombo ebaluleke kakhulu yama-carbohydrate ayinkimbinkimbi alawula amazinga kashukela egazini. Bayakuvumela ukwanelisa umzimba womuntu ngezakhamzimba, ngaphandle kokulimaza impilo yakhe.

Ezinye izinzuzo futhi ziyisici sokusanhlamvu, kufaka phakathi:

• ukuba khona kwenani elikhulu lamavithamini we-B, uvithamini A, E, D;
• okuqukethwe ngamanani amaningi e-organic acid, izinto ezincane kanye nama-macro aqinisekisa ukusebenza kohlelo lwe-enzymatic, kanye nenqubo yezinqubo ze-metabolic;
• okusanhlamvu kuhamba kahle ngokunye ukudla, kuba yisitsha esiphundu;
• okusanhlamvu okuningi kubiza kakhulu ngokuya ngezindleko eziphansi;
• lezi zitsha zinomphumela onenzuzo ekusebenzeni komgudu wokugaya ukudla, zenze kube lula ukuthambisa, zithuthukise ama-pancreas, zingalimazi i-blallder futhi zisize ukususa ubuthi emzimbeni, ubuthi, izinhlanganisela eziyingozi zezinsimbi ezisindayo;
• inani elikhulu le-fiber fiber yezitshalo liqukethe okusanhlamvu;
• wonke okusanhlamvu kulula ukuwalungiselela futhi kungasetjenziswa njengesitsha esikhulu.

Izici eziwusizo zokusanhlamvu okuhlukahlukene

Iziguli ezihlushwa izinhlobo ezahlukene ze-hyperglycemia, kungcono ukudla ukudla okusanhlamvu okunenkomba ye-glycemic engaphansi kwama-55 amayunithi.

Ngenhlanhla, okusanhlamvu okuningi okunamapharamitha afanayo ayaziwa ekuphekeni kwesimanje, ngakho-ke abanesifo sikashukela ngeke bakhalaze ngobunzima bokudla kwabo.

Izinzuzo zerayisi

Odokotela abaziphiki izinzuzo zerayisi ze-hyperglycemia, kodwa zinhlobo zalo kuphela, eziqukethe izidonsa eziningi zokudla futhi azizange ziboleke inqubo yokugaya.

Irayisi elinsundu liyanconywa ngokwesiko, ngoba ukwakheka kwalo kusiza ukwehlisa ushukela wegazi. Ine-folic acid (uvithamini B9), osiza ukugcina amazinga kashukela ngaphakathi kwemikhawulo ejwayelekile.

Irayisi elinsundu

Irayisi yasendle yinzuzo ethile yabanesifo sikashukela. Uqukethe inani elikhulu lamaprotheni nama-amino acid, i-fiber yokudla namavithamini, kanye nensimbi, i-zinc, yethusi, i-magnesium, ne-calcium. Umkhiqizo awunayo i-cholesterol ngokuphelele, ngenxa yalokho kuyindlela enhle yokuvimbela i-atherosulinosis yemithambo yegazi.

Buckwheat

I-Buckwheat ingesinye sezitsha eziphambili etafuleni elithi "sikashukela". Ukuba ngumthombo obalulekile wama-amino acid, kanye namavithamini namaminerali, okusanhlamvu kungumkhiqizo wokudla owusizo kakhulu. Ngaphezu kwalokho, yenza iphalishi elihle kakhulu, elinothile noma isidlo esimnandi secala.

Ukwakheka kwe-Buckwheat kufaka phakathi:

• cishe ama-20 ama-amino acid;
• i-iron ne-magnesium;
• flavonoids;
• okunamafutha acid.

I-Buckwheat inomthelela omuhle ekusebenzeni kokugaya, ithuthukisa ukwakheka kanye namapharamitha we-rheological wegazi, inikeza umphumela we-antitumor, futhi inyusa izinga lokugomeka. Okuncane okwaziwayo ngezingozi ze-buckwheat. Esikhathini esiningi ezincwadini ukungabekezelelani ngakunye kuchazwa, kepha lezi yizimo ezikhethekile kunokwejwayelekile.

Ummbila

Ummbila ungumkhiqizo oyingqayizivele owalethwa eLatin America. Namuhla, ngaphandle kwawo, kunzima ukucabanga ngokudla kwansuku zonke, futhi uma unaka zonke izinzuzo zemifino ke impilo enempilo.

Ummbila ungumthombo oyingqayizivele we-Vitamin E ne-carotene.

Inezinto eziningi eziphilayo ezisebenzayo zemvelaphi yezitshalo namaprotheni adingekayo ekwakhiweni kweseli ngalinye lomzimba womuntu.

Umkhiqizo wenza ngokwejwayelekile i-lipid metabolism, isuse futhi inomthelela ekuwohlokeni kwamafutha omzimba.

Ibhali

Ngokusho kwabezempilo, ama-cell noma ama-barley groats kufanele abekhona ekudleni kwansuku zonke kwawo wonke umuntu ohlushwa ukwanda kwe-glucose yegazi.

Idume ngomsebenzi wayo we-antispasmodic, omile we-diuretic nomphumela wokumboza. I-Croup igcizelela izinqubo ze-metabolic emzimbeni, igcwalisa ngayo izinto ezibalulekile, ikhulisa amakhono engqondo futhi iguqula isimo sezitho eziningi ze-visceral.

Ibhali liyabhonga

Ngaphambi kokuphaka iphalishi kungcono ukuvuthwa ngebhotela elicibilikile, elihlanzwa ukungcola (amanzi, i-casein nezinye izinsalela zobisi). Phakathi kwabantu base-Asia, yaziwa ngokuthi i-gi noma i-ghee. Le ngxube inomphumela onenzuzo kuwo wonke umzimba, ihlanza isibindi ngokuphelele, ayicaphukisi ukugcwala kwamafutha omzimba.

Kungukungezelelwa kawoyela we-ghee noma ama-analogues awo kuphalishi okwenza izitsha ziwusizo kakhulu kwabanesifo sikashukela nalezo ezinconyelwe ukusetshenziswa nsuku zonke.

Millet

I-Millet porridge enesifo sikashukela ingadliwa kaningi. Kunconywa ukupheka emanzini ngaphandle kokufaka uwoyela. Futhi, ungaphuzi amabele ngemikhiqizo yobisi.

Lokhu okusanhlamvu kuyaziwa ngemiphumela yako eminingi ezuzisayo, okukhona kuyo ukuqiniswa kwemisipha, ukuqedwa kokungezwani komzimba, ukuqedwa kwezinto ezinobuthi kanye nokwakheka kwe-slag.

I-Millet iyasebenziseka ngenxa yokwakheka kwayo, izakhi eziyinhloko zazo:

• isitashi se-carbohydrate eyinkimbinkimbi;
• ama-amino acid amaningi, ama-acid amaningi we-polyunsaturated acid kanye namavithamini e-B;
• inani elikhulu le-phosphorus.

Ukolweni

Ama-Wheat groats - umkhiqizo owamukelekile kashukela. Inamavithamini amaningi nezakhiwo zamaminerali.

Ukolweni kungumthombo wefayibha odingekayo ekusebenzeni okujwayelekile kwamathumbu, ukususwa kwamafutha ngokweqile kanye nokulawulwa kwamazinga kashukela.

Ngenxa yokuqukethwe kwama-pectins, ukolweni uvimbela izinqubo zokuwohloka futhi unomphumela omuhle ku-mucosa wesibeletho, okuyindlela enhle yokunqanda ukwanda kwe-gastritis.

I-Perlovka

Ibhali ngumkhiqizo wokugaya okusanhlamvu kwebhali. Inenkomba ye-glycemic ephansi, ngakho-ke inganconywa nakanjani kwabanesifo sikashukela.

Ngenxa yokuqukethwe kwayo okuphansi kwekhalori ne-GI, iphalishi lingadliwa kaningana ngosuku: njengesidlo sasekuseni, kanye nesitsha esisehlangothini sezitsha zasemini.

Ibhali lePearl

Ibhali liqukethe amavithamini wamaqembu B, PP, A, E, izinto eziningi ezincane nezinkulu, ama-amino acid ngisho ne-lysine - i-amino acid ebalulekile ebamba iqhaza ekwakhiweni kwe-collagen. Ngenxa yokusetshenziswa njalo kwebhali leparele, izinqubo zokuguga emzimbeni zivinjelwe, isimo sezicubu ze-epidermal sithuthuka, futhi ubuthi buqedwa ngempumelelo.

Oats

Oatmeal abanesifo sikashukela abenzeki nje kuphela, kodwa futhi bayadingeka. Inenkomba ye-glycemic ephansi, ngakho-ke ayikwazi ukwandisa isibalo sokugula okungaphansi.

I-Croup ingasibekela ngokuphelele izidingo zamandla zansuku zonke zomzimba womuntu, igcwalise ngamavithamini namaminerali abalulekile.

I-Oatmeal iqukethe ama-antioxidants amaningi, kanye nama-amino acid, kufaka phakathi i-methionine. Uqukethe inani elikhulu le-fiber, futhi ngenxa yalokho uyakwazi ukwenza i-ejwayelekile yokugaya ukudla futhi asize ekulweni nesisindo ngokweqile.

Yimaphi amabele engingawadla nesifo sikashukela?

Kuyasiza futhi kwabanesifo sikashukela ukuthi basebenzise i-fiber yokudla, imithombo esemqoka yayo yi-olemeal oatmeal, bran, ufulawa we-rye. I-Buckwheat, i-oatmeal, ilayisi ne-rye bran, kanye nelayisi elinsundu kuyasiza kakhulu kwiziguli ezine-hyperglycemia.

Inkomba ephansi ye-glycemic yezinsolo ivumela abanesifo sikashukela ukwethula lokhu kudla ekudleni kwabo kwansuku zonke, ngaphandle kokunikela ukunambitheka kwezitsha eziphambili. Ngaphezu kwalokho, okusanhlamvu okuningi kunezindleko ezamukelekayo, ngakho-ke kuyindlela engabizi kakhulu yokudla.

Okuhlangenwe nakho okunenkomba ye-glycemic ephansi: itafula

Okusanhlamvu okunenkomba ephansi ye-glycemic yesifo sikashukela kungadliwa nsuku zonke, kepha kuya ngokulawulwa okuqinile kokubalwa kwamayunithi esinkwa.

Ochwepheshe batusa ukwakha izingxenye ngendlela yokuthi umuntu angabika ukuthi zingabi ngaphezu kwezipuni ezingama-5-7 zephalishi ebilisiwe. Kuyadingeka futhi ukuthi ubhekele izindleko ze-carbohydrate, uma lokhu bekutshenziswa njengesengezo esitsheni.

Ithebula le-Croup Eliphansi neliphezulu le-GI:

Ama-cereals, aphakathi kwe-glycemic ephezulu, awanconywa ukuthi asetshenziswe yiziguli ezinesifo sikashukela. Esimweni esibi kakhulu, izitsha ezinjalo zingangeniswa ekudleni kungabi ngaphezu kwesonto elilodwa lapho kulawulwa ushukela wegazi.

Amavidiyo ahlobene

Yikuphi okusanhlamvu okungadliwa noshukela? Impendulo ekuvidiyo: