Izazi zezempilo kanye nama-endocrinologists zicebisa abanesifo sikashukela ukuthi bafake ukudla okuphezulu kwefayibha ekudleni kwabo.
Izithelo ezimnandi nezimuncu ziqukethe i-pectin, amavithamini, amaminerali, i-fiber yokudla, ethinta kahle uhlelo lokugaya ukudla.
Kubalulekile ukwazi ukuthi yiziphi izithelo ongazidla nesifo sikashukela nokuthi yini ongeke ukwazi, ukuze ugweme umthelela omubi emazingeni kashukela egazini.
Ukugcina inkomba ye-glycemic ephansi, kungakuhle ukuthi udle izithelo ezintsha: ukwelashwa okushisa kanye nokwenziwa kwejusi kukhulisa i-GI.
Hlobo luni lwezithelo engingazidla nesifo sikashukela
Impendulo yalo mbuzo incike emthonyeni wento ethile ekushintshashintsheni kwamanani kashukela wegazi. Inkomba ephansi ye-glycemic index, izithelo eziningi ongazidla.
Izithelo zigcwele amavithamini, i-soluble ne-insoluble fiber, izinto eziningi ziqukethe i-pectin. Ukusetshenziswa ngokulinganayo kwemikhiqizo yemvelo ngoshukela wemvelo - i-fructose - kunomthelela omuhle emzimbeni.
Ama-apula namapheya avumelekile kwabaneshukela
Esikhathini sikashukela, lezi zinhlobo ezilandelayo zezithelo ziyasebenziseka:
- Amapheya Amavithamini amaningi, i-pectin ephezulu. Ukwehla kuzinga le-cholesterol "embi", ukugqugquzeleka kokuhamba kwamathumbu, ukusebenza kwezinqubo ze-metabolic. Okuqukethwe kwefayibha ephakathi kwesilinganiso kungaphezu kwama-gram amahlanu. I-GI amayunithi angama-34.
- Apula Hhayi ipulpiti kuphela, kepha futhi nekhasi liqukethe okuningi kwe-fiber enganyakazi kanye nencibilikisi, i-ascorbic acid, amaminerali, i-pectin. Umphumela omuhle enqubweni yokugaya, ukuhlanzwa kwemithambo yegazi kusuka kuma-cholesterol plaque, kusebenze kokujikeleza kwe-peripheral, i-normalization yenqubo yokugaya. Isithelo esiphakathi nendawo siqukethe ama-5 g we-fiber yokudla okunempilo, ne-GPI yamayunithi angama-30.
- Ama-Cherry Amaphesenti aphezulu we-coumarin, umphumela osebenzayo we-antithrombotic. Ukusetshenziswa njalo kwama-cherries kunciphisa ubungozi bokuthola isifo sokuqina kwemithambo yegazi ngenxa yokuqina okubi kwemithambo yegazi. Ijiphu ye-Juicy iqukethe i-iron, ithusi, i-potassium, i-calcium, ama-tannins, ama-organic acid abalulekile, ama-anthocyanins. Ama-Cherry acebile ngamavithamini: izifundo zikhombisile ukuba khona kwe-ascorbic ne-folic acid, i-retinol. Inkomba ye-glycemic yezithelo ezihlwabusayo iyunithi engama-25.
- Plums. Umkhiqizo ophansi wekhalori. Amaplamu aqukethe i-pectin, i-potassium, i-magnesium, i-chromium, i-sodium, i-zinc, i-organic acid. Iqoqo eliphakeme le-Vitamin P (liphikelela ngisho nangemva kokulashwa okushisa), i-riboflavin, ascorbic acid. Isikhunta sithuthukisa umsebenzi wamathumbu, izinto ze-P-vitamin ziqinisa umfutho wegazi, zivimbele i-vascular thrombosis, futhi zisuse i-cholesterol "embi". Umphumela okhanyayo ne-diuretic. Izinga le-Gl - amayunithi angama-25.
Ukuvuthwa kwe-cherry
Isifo sikashukela singadla izithelo, kodwa ngokuya ngemibandela eminingana:
- Khetha izinto ezine-GI ephansi.
- Yidla izithelo ezintsha.
- Khetha izinhlobo ezinomuncu nezinoshukela futhi omuncu.
- Ubusika, vuna ujamu wemvelo ngaphandle kokufaka ushukela noma ubeke izithelo ukuze zikhulule ngokushesha.
- Yenqaba ukulungiselela amajusi.
- Musa ukubhula uma kwaziwa ukuthi izithelo zitshalwa esifundeni esihlanzekile semvelo ngaphandle kokusebenzisa imishanguzo yokubulala izinambuzane.
Uyini umehluko phakathi kohlu lwemikhiqizo evunyelwe yohlobo 1 nesifo sikashukela 2
Hlobo luni lwezithelo ezinoshukela onesifo sikashukela sohlobo 2 kanye nohlobo 1 sikashukela?
Ngefomu lesifo elinamandla kakhulu (elithembele kakhulu ku-insulin), odokotela bagxila emijovo ejwayelekile ye-insulin, futhi ukondliwa kuyisengezo sokuthatha i-hormone. Ohlelweni lwesibili lwesifo sikashukela, umthwalo kumanyikwe athintekile kuncike kwikhwalithi yokudla: noma yikuphi ukuphambuka kuholela ekwandeni kweglucose yegazi.
Iplamu enempilo
Lapho udweba imenyu, kuzodingeka uqonde ukuthi igama noma elinye igama likusebenzisa kanjani ushukela ushukela. Ukuvinjelwa ekuthatheni kwezithelo okunamanani aphezulu we-glycemic index kuphoqelekile kwiziguli ezinaluphi uhlobo lwesifo sikashukela. Lapho ukhetha izithelo, kubalulekile ukukhetha izinhlobo ezinoshukela nezomuncu nezomuncu. Amajusi, ngaphandle kukalamula nepomegranate, akufanele kudliwe.
Izithelo Ezithuthukisiwe zikaPectin
I-soluble fiber cishe ayimukelwa ngumzimba, kepha kunzima ukweqisa izinzuzo zale ngxenye. Ngesikhathi sokudlula emathunjini, i-pectin imunca izinto eziyingozi, ibophe i-cholesterol, futhi isuse imikhiqizo yokubola.
Ezinye izakhiwo eziwusizo:
- ikhombisa imboza emnene nokulwa nokuvuvukala;
- ihlukanisa izinqubo zokunciphisa okokukhipha i-oxidation nezinqubo zokunciphisa;
- kusebenze ukujikeleza kwegazi okuphathelene negazi;
- kuvusa ukuhamba kwamathumbu;
- ubopha usawoti wezinsimbi ezisindayo futhi asuse emzimbeni;
- lowers "bad" cholesterol;
- isusa ubuthi emzimbeni;
- igcina izinga le-microflora yamathumbu enenzuzo.
Izithelo eziningi ezinenkomba ephansi ye-glycemic zicebile nge-pectin. Kuyasiza ukuthi isifo sikashukela sifake igama elilodwa noma amabili avela kuhlu nsuku zonke: ithini lamapheya, amapheya, ama-aphula, ama-cherries, iplamu engafakwanga.
Izici zemikhiqizo nemiphumela yazo empilweni yabanesifo sikashukela
Kubalulekile ukususa umthwalo owengeziwe kuma-pancreas abuthaka.
Amagama abangela ukukhuphuka okusheshayo kwe-glucose yegazi, ukudla okunodayi, ukunambitheka, iziqithi ezinqatshelwe akuvunyelwe.
Kuyadingeka ukulinganisela izinga lamaprotheni, amafutha, amavithamini, thola "ama-carbohydrate" ayinkimbinkimbi, inani elanele le-fiber.
Qiniseka ukuthi ufaka imifino emisha ekudleni, ngamanani amancane - hhayi izithelo ezimnandi kakhulu. Isinkwa esimhlophe, ama-croutons, isinkwa kufanele sishintshwe namagama avela kufulawa we-rye.
Ungasebenzisi:
- inhlanzi enamafutha nenyama;
- ukubhema inyama, amasoseji;
- imikhiqizo yobisi enamafutha;
- ukudla okune-carbohydrate "okusheshayo": ukubhaka, amaswidi, ushokoledi, ushukela, amakhekhe;
- ukudla okusheshayo
- iziphuzo zekhabhoni;
- izinongo
- imayonnaise, amasoso, lwesinaphi;
- semolina;
- amafutha ezilwane;
- izithelo ezomisiwe;
- izithelo nemifino ekheniwe, ukhukhamba;
- ujamu kanye nokugcinwa ngoshukela;
- ikhofi eqinile netiye, utshwala.
Izithelo ezomile zine-GI ephezulu
Ukuqamba nokulungisa imenyu kuyadingeka ukuthi ucabangele imikhiqizo ye-GI ngaphansi kokuholwa ngudokotela onolwazi wezempilo kanye no-endocrinologist. Kuyadingeka ukucabanga ngesimo sempilo, ubulukhuni be-pathology, uhlobo lwesifo sikashukela, ukusetshenziswa kwamandla, iminyaka yomuntu othize.
Yiziphi izithelo ezingeke zidliwe ngesifo sikashukela
Kwenqatshelwe ukudla izithelo ngenkomba ye-glycemic ephezulu, ikakhulukazi uma lesi sifo simbi. Naphezu kweqhaza lesibili lokudla komsoco kuhlobo lwesifo sikashukela (esincike ku-insulin), izidingo zokudla azinakwephulwa ukuze kungavuki ushukela wegazi.
Kuvinjelwe:
- izinsuku;
- ubhanana owomile;
- i-Persimmon;
- amagilebhisi, ikakhulukazi izinhlobo zokukhanya;
- amakhiwane;
- uphayinaphu.
Izithelo ezomisiwe akufanele zifakwe kwimenyu ukugwema ukwanda okukhulu kwamanani kashukela egazini. Uma kunzima ukulahla ngokuphelele uhlobo lokudla okumnandi futhi olunempilo, khona-ke izazi zezempilo zinikeza indlela yokuphuma. Inqubo: inhlabamanzi ethambile, ithini lamapheya omisiwe, ama-apula ngamanzi amahora angama-6-7, donsela uketshezi, lungiselela i-compote ngohlobo oluvunyelwe lwe-sweetener.
Ama-apula, ithini lamapheya, amaplamu, aphekwe ngojusi wawo phezu kokushisa okuphansi ngaphandle kwe-sweetener, avunyelwe ngobuncane obuncane: inani le-Gl iyunithi engama-30.
Isithelo Esiphansi Se-Glycemic Index
Izinhlobo ezilandelayo zezithelo namajikijolo anethonya elibuthakathaka kumazinga kashukela egazini:- ama-apula: amayunithi we-Gl - ama-30;
- plums ezingafakwanga (obomvu): Gl - 25;
- ithini lamapheya: Gl - 34;
- cherries: Gl - 25;
- ama-apricots (okusha): Gl - 20;
- Ama-Nectarines: Gl - 35.
Ngesifo sikashukela, awudingi ukulahla ngokuphelele izithelo: kubalulekile ukukhetha amagama anokuqukethwe okuphezulu kwefiber fiber ne-pectin, i-GI ephansi.
Inketho enhle ukuthola ama-apula, ama-cherries, ama-plums abomvu, amapheya amasha. Udinga ukwazi ukuthi yiziphi izithelo ezinesifo sikashukela okufanele zingadli, ongakudla ngaphandle kokwesaba ukuqina kwezinkomba zeglucose yegazi, ukuze ukudla kugcwele futhi kuhlukahluka.
