Kungenzeka yini ukuthi udle isibindi sikashukela - izinhlobo zesibindi kanye ne-GI yazo

Isibindi singumkhiqizo womhlaba wonke, ongabizi futhi ongabizi kakhulu, okhona kwimenyu yabantu abahlola ukondleka kwabo.

Inezinto eziningi eziwusizo zomzimba, kufaka phakathi amavithamini, ama-amino acid nezinto zokulandela umkhondo, kanye nenani elincane lamakhalori.

Kungenzeka yini ukudla isibindi sesifo sikashukela, futhi abantu abane-diagnosis efanayo kufanele basebenzise kanjani umkhiqizo?

Izinhlobo

Kunezinhlobo eziningi zesibindi (inyama yenkomo, inkukhu, ingulube, nesibindi se-cod zingahlukaniswa njengesigaba esehlukile, okuthi ekuphekeni kubhekwe njengesibiliboco, naphezu kokuthi kungokwesigaba se-offal.

Noma yiluphi uhlobo lomkhiqizo luqukethe: amaprotheni, amafutha, kanye nama-amino acid adingekayo kubantu, kufaka phakathi i-tryptophan, i-lysine, i-methionine.

I-Tryptophan inomphumela onenzuzo esimweni sohlelo lwezinzwa, i-lysine iyadingeka ukuze kusebenze umsebenzi wezocansi, i-methionine ngokuhambisana ne-folic acid ivimbela ukukhula kwezimila ezinobungozi.

Ngaphezu kwalokho, isibindi siqukethe i-iron ne-zethusi, okubandakanya ukuhlanganiswa kwe-hemoglobin nezinye izakhi zegazi.

Ingulube yengulube nenkukhu (i-GI) yesifo sikashukela sohlobo 2

Isibindi senkukhu singenye yemikhiqizo ewusizo hhayi kuphela ekuphazamiseni i-endocrine, kodwa futhi nakwamanye ama-pathologies.

Inenani elikhulu le-vithamini B12, elibamba iqhaza ekwakhekeni kwamaseli egazi, kanye ne-selenium, enomphumela omuhle emsebenzini we-thyroid.

Isibindi senkukhu siwumkhiqizo ogayeka kalula, obaluleke kakhulu kwimpilo yesifo sikashukela, kepha sinomsoco omkhulu ngenxa yenani elikhulu lamaprotheni ekwakhiweni.

Lapho kulungiswa ukudla kwabanesifo sikashukela, inkomba yokudla ye-glycemic idlala indima ebalulekile, okuwukuthi, isilinganiso sokutholwa kwemikhiqizo ethile ngumzimba. Le nkomba ilinganiswa esikalini isuka ku-0 iye ku-100 - inani eliphakeme, ama-carbohydrate ashesha kakhulu kulo angathinta kabi ushukela wegazi.

Isibindi sengulube futhi sisho imikhiqizo yokudla, kepha iqukethe izakhamzimba ezingaphansi kwenkukhu. Ngaphezu kwalokho, kufaka phakathi i-cholesterol kanye nezinto ze-purine, ezifaka isandla ekuthuthukisweni kwezifo ezinjenge-atherosulinosis kanye ne-gout, ngakho-ke ngisho nabantu abaphilile akufanele basebenzise kabi umkhiqizo. Inkomba ye-glycemic yesibindi sengulube iyunithi engama-50 - ephakeme kakhulu kunenkukhu, okungukuthi, ngezifo ze-endocrine ingadliwa ngamanani akhawulelwe.

Uma isifo sikashukela sihambisana nokuphazamiseka kokugaya ukudla, kungcono ukupheka izitsha ezivela esibindini senkukhu, ngoba kulula kakhulu ukuzigaya ngenxa yokungabikho kwamafilimu nesakhiwo esibucayi kakhulu.

Inyama Yenkomo (GI)

Inzuzo yesibindi senkomo ingukuqukethwe okwenyuka kwamavithamini A no-B, okubalulekile ekusebenzeni okujwayelekile kwesitho somzimba wonke.

Lo mkhiqizo unconyelwa ukufakwa kwimenyu lapho:

• ukuphazamiseka kwenhliziyo;
• isifo sokuqina kwemizwa;
• isifo sikashukela mellitus.

Ngaphezu kwalokho, isibindi samathole nezinkomo kufaka phakathi i-heparin ne-chromium, ebhekene nokuqunjelwa kwegazi, ukuthuthukisa umbono, izinso nobuchopho, kanye nama-keratin asebenzisa izinqubo ze-metabolic emzimbeni. Ngokuya ngendlela yokulungiselela, inkomba ye-glycemic yomkhiqizo isuka kumayunithi angama-50 kuye kwangama-100.

I-Codibindi (GI)

Isibindi se-Cod singumkhiqizo omnandi oyingxenye yokudla kwezifo eziningi, kubandakanya nesifo sikashukela.

Kuqukethe inani elinyukayo le-Vitamin A - into edingekayo empilweni yengqondo, amehlo kanye nohlelo lwezinzwa.

Umkhiqizo ucebile ngamaprotheni wokugaya ukudla, awunikeleki ekwakhekeni kwamafutha, kanye naku-omega-3 fatty acids, okwenza kusebenze umetabolism futhi wehlise ukuguga. Inkomba ye-glycemic yesibindi se-cod ekheniwe ngu-0, ngakho-ke kunconyelwa ukusetshenziswa kushukela.

Ngingasidla isibindi ngesifo sikashukela sohlobo 2?

Zonke izinhlobo zesibindi zingumkhiqizo wokudla onempilo ongenawo amafutha nama-carbohydrate, ngakho-ke awulimazi umzimba, kepha uma kwenzeka sikashukela kufanele kudliwe ngaphansi kwezimo ezithile. Indima ebalulekile idlalwa ngokukhethwa kwesibindi - kufanele kube okusha, kube mnene futhi kungathinteki ngephunga elimnandi, umbala kufanele ukhanye, ngaphandle kwamabala ne-tint ephuzi, nemithambo yegazi, ungqimba olunamafutha ne-bile alukho kumkhiqizo wekhwalithi.

Ngaphezu kwalokho, kufanele ukhethe isibindi, esasitholwa ezilwaneni ezikhulele ezimweni ezinobungane bemvelo - lo mzimba unamandla wokuqongelela izinto eziyingozi, ngakho-ke kungcono ukwenqaba umkhiqizo onekhwalithi emnyama.

Kungcono ukusebenzisa isibindi ngendlela ebilisiwe noma eyakhiwe, enezinongo noma ngegalikhi - lapho uthosa (ikakhulukazi ngokufakwa kukafulawa namafutha), inkomba yayo ye-glycemic ikhuphuka.

Elinye iphuzu elingathi sína ukwelashwa okushisa komkhiqizo okufanele. Uma sikhuluma ngesibindi senyama noma yengulube, khona-ke udinga ukuyibilisa kahle, ngoba iqukethe ama-helminths namagciwane atheleleka ezifweni zamathumbu. Lapho ukhetha isibindi se-cod, umuntu kufanele anake ukubukeka komkhiqizo - imbiza akufanele ikhukhumale noma ilinyazwe, ngaphandle kwalokho kungcono ukwenqaba ukuthengwa.

Izinzuzo zokusebenzisa

Izinzuzo zesifo sesibindi sikashukela ziphezulu kuma-amino acid, amavithamini nezakhi zomkhondo - ikakhulukazi, i-iron ne-chromium. Abantu abanesifo sikashukela i-mellitus bavame ukuba nezinkinga zokuqina kwegazi kanye ne-hemoglobin level, futhi njalo (okungenani izikhathi ezi-2 ngesonto) ukusetshenziswa kwesibindi kusebenze izinqubo zokwakheka kwegazi futhi kukhuphule ukuqina kwemisipha, ngenxa yokuthi isimo esivamile seswekile sikhula kakhulu.

I-Vitamin A, equkethe umkhiqizo, inomphumela onenzuzo embonweni, futhi no-Vitamin C uyasiza ukukhulisa ukungaziguli, okubalulekile nasempilweni yabantu abanesifo sikashukela.

Isibindi singumkhiqizo wokudla otuswa ukuthi usetshenziswe kushukela. Ngokuya ngemithetho yokukhethwa nokucutshungulwa kwesibindi, kuzosiza umzimba futhi ngeke ube nomthelela omubi ushukela wegazi.

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