Ekudleni okulinganiselayo, okufanele futhi okunempilo kwabantu abanesifo sikashukela sanoma yiluphi uhlobo, wonke ama-carbohydrate adliwe abaluleke kakhulu.
Kubaluleke kakhulu ukubala inani labo eliqondile. Njengoba wazi, yonke imikhiqizo yehlukile futhi yehlukile komunye komunye ekwakhiweni kwawo, izakhiwo, izici nenani lamandla.
Kukhona igama elifana nelithi "isinkwa unit" (XE). Kuzosiza ukubala amayunithi esinkwa sohlobo lwe-mellitus yesifo sikashukela 1 no-2. Ngakho-ke kuyini? Lolu uhlobo lweyunithi abantu abanalesi sifo se-endocrine abalusebenzisa ukubala ngokucophelela ama-carbohydrate. Enye enjalo iqukethe cishe i-10 (kungafakwa i-fiber yokudla) noma i-11 (kufaka phakathi izingxenye ze-ballast) ama-carbohydrate.
Iphakamisa ushukela wegazi cishe ngo-2.78 mmol / L, futhi isetshenziselwa ukudonsa amayunithi angaba ngu-1,4 e-hormone yamanyikwe emzimbeni. Le ndatshana inetafula elinemininingwane yezindawo zesinkwa sohlobo 1 nohlobo 2.
Amayunithi wesinkwa sikashukela
Lo mqondo wethulwa ngqo kwiziguli ezihlushwa i-carbohydrate metabolism. Ngokuyisisekelo udinga itafula lamayunithi esinkwa sohlobo 1 nohlobo 2 lwesifo sikashukela kulabo abakwi-insulin
Iziguli zidinga ukubala inani elifanele le-pancreatic hormone yomjovo, ngokususelwa esilinganisweni sansuku zonke sama-carbohydrate asetshenzisiwe.
Ngaphandle kwalokho, i-hyperglycemia noma i-hypoglycemia ingavela (yanda noma inciphe ushukela, ngokulandelana). Ukwazi inani eliqondile lalawa amayunithi aqukethe umkhiqizo othize, kulula ukuqamba ngokufanele ukudla kwansuku zonke lapho kukhona noma yiluphi uhlobo lwesifo sikashukela. Uma ufisa, ungafaka okunye ukudla okunye kokudla.
Lapho kwakhiwa igama elithi "isinkwa unit", isisekelo samukelwa kumkhiqizo ojwayelekile nowaziwayo - isinkwa. Uma usika isinkwa esisodwa sesinkwa sibe yizicucu ezijwayelekile (1.5 cm cm), khona-ke cishe ingxenye yengcezu enesisindo esingu-26 g izolingana neyunithi eyodwa.
Usebenzisa amatafula akhethekile, ungbala inani eliqondile lama-carbohydrate adliwe ekudleni okukodwa. Hhayi ishadi lesifo sikashukela kuphela, kepha futhi nesibalo esikhethekile sokudla sikashukela esingasiza ukubala i-XE.
Imikhiqizo yobisi evunyelwe
Ngezansi kunemikhiqizo yobisi ethandwa kakhulu, kanye nenani lamayunithi esinkwa abakuso (okuqukethwe ukudla okukhulunywa ngakho ku-1 XE kuboniswe ngezansi kumamililitha, amagremu nezicucu):
- ubisi olusha lokuqukethwe okunamafutha - inkomishi e-1 (251 ml);
- i-kefir yanoma yiliphi iphesenti lokuqukethwe kwamafutha - 250 ml;
- iyogathi - 250 ml;
- iyogathi engafakiwe - 250 ml;
- ukhilimu - 248 ml;
- ubisi oluhlanganisiwe - 100 ml;
- ushizi we-cottage shizi omisiwe noma ama-apricots omisiwe - 50 g;
- ushizi wekotishi noshukela - 100 g;
- u-ayisikhilimu - 60 g;
- i-syrniki - isilinganiso esingu-1;
- ubisi olubilisiwe olubisiwe - 300 ml;
- i-powder yobisi - 40 g;
- amadombolo nge-cottage shizi - izingcezu ezi-5.
Imikhiqizo yokusanhlamvu neyokusanhlamvu
Iyunithi lesinkwa (XE) liyisakhi esiyinhloko sempilo yawo wonke umuntu onesifo sikashukela.
Kubalulekile ukukhumbula ukuthi cishe indawo eyodwa yesinkwa ilingana no-25 g wesinkwa noma u-13 g kashukela wetafula.
Kwamanye amazwe omhlaba, thatha cishe ama-15 g ngakunye kulolo hlobo.
Ngalesi sizathu, umuntu kufanele asondele ngokucophelela esifundweni samatafula e-XE akhona kwimikhiqizo yokudla, ngoba ulwazi olukulo ngalunye lungahluka kakhulu. Njengamanje, lapho kuhlanganiswa lamatafula, ama-carbohydrate digestible kuphela umuntu anakwa, ngenkathi i-fiber yokudla, i.e. fiber, ingafakwa ngokuphelele.
Ukusetshenziswa ngokweqile kwama-carbohydrate ngokuya amayunithi wesinkwa kungavusa isidingo esiphuthumayo sokuphathwa ngokushesha kwenani elikhulu le-pancreatic hormone - insulin. Njengomthetho, lokhu kuyadingeka ukuze kuhlukaniswe noshukela wegazi we-postprandial.
Isiguli esinesifo sohlobo lokuqala kufanele sitadishe ngokucophelela ukudla kwayo kwenani lamayunithi esinkwa ekudleni. Kungenxa yalokhu ukuthi ivolumu lokugcina le-pancreatic hormone yokuphatha ngosuku lincike ngqo. Kufanele futhi unake usayizi we- "ultrashort" ne "insulin" emfushane ngaphambi kokudla kwasemini.
Ukudla okune-carbohydrate ephezulu
Isikhombi esicatshangelwe kufanele sibalwe kuphela ekudleni okudingwa yisiguli ngenkathi kuhlolwa amatafula abantu abanenkinga ye-endocrine. Kodwa-ke, ngemuva kwesikhashana, iziguli ziqala ukukhumbula inani lokudla elikudingayo, okungavusi ukuthuthukiswa kokuphazamiseka emzimbeni ngenxa yokwanda okukhulu koshukela wegazi.
Lokhu kuhlola kwanele ukubala ngokunembile umthamo wehomoni. Kepha, kungcono ukuthola izikali zasekhishini ezikhethekile ezingeke ziphazamise kunoma iyiphi ikhishi.
Ngokuqondene nemikhiqizo yokusanhlamvu neyokusanhlamvu, itafula eliseduze lamayunithi esinkwa sohlobo 1 nohlobo 2 lwesifo sikashukela alandelayo:
- noma yiluphi uhlobo lwesinkwa (ngaphandle kwebhotela) - 18 g;
- isinkwa esinsundu - 24 g;
- isinkwa nge-bran - 35 g;
- Isinkwa se-Borodino - 13 g;
- ama-crackers - 15 g;
- ama-crackers - 15 g;
- imvuthuluka yesinkwa - 14 g;
- i-butter bun - 21 g;
- ama-pancake - 34 g;
- amadombolo nge-cottage shizi - 55 g;
- ukulahlwa okusheshayo - 49 g;
- i-cheesecake - 48 g;
- ama-waffle amancane - 16 g;
- ufulawa kakolweni - 16 g;
- i-gingerbread - 41 g;
- ama-fritters osayizi ophakathi - 31 g;
- i-pasta (engafinyeleleki ngokweqile) - 16 g;
- i-spaghetti ebilisiwe, ama-noodle - 51 g;
- ama-groats (ngokuphelele noma yikuphi) - 51 g;
- iphalishi (noma ikuphi) - 52;
- ummbila - 100 g;
- ummbila wekheniwe - 62 g;
- ama-flakes ommbila - 16 g;
- ama-popcorn - 14 g;
- i-oatmeal - 21 g;
- ukolweni bran - 52 g.
Ukuze lesi sigaba sokudla singakwazi ukuba nomthelela ongemuhle empilweni yesiguli, kubalulekile ukulawula isikhathi okuqukethwe glucose, ngaphambi nangemva kokudla. Akunakusho ukuthi kufanele weqe isilinganiso esikhona sokusetshenziswa kwemikhiqizo enjalo. Ithebula lizosiza ukubala amayunithi wesinkwa sikashukela.
Imifino evunyelwe
Ngokuqondene nemifino, i-XE ithebula lesifo sikashukela sohlobo 2 kanye nohlobo 1 sikashukela imi ngale ndlela elandelayo:
- izaqathe - 200 g;
- ama-beet - 155 g;
- zucchini - 200 g;
- iklabishi elimhlophe - 255 g;
- ukholifulawa - 150 g;
- ukhukhamba - 550 g;
- pepper bell - 200 g;
- isithombo - 290 g;
- ithanga - 224 g;
- utamatisi - 250 g;
- ubhontshisi - 20 g;
- uphizi - 100 g;
- ubhontshisi - 50 g.
Njengoba wazi, imifino kumele ibe ekudleni kwawo wonke umuntu onesifo sikashukela. Ukudla okukulesi sigaba kusiza ukulawula ushukela wegazi, kunciphisa ubungozi bezinkinga. Ezimweni eziningi, amathuba okuvela kokuphazamiseka ekusebenzeni kwemithambo yegazi nemisipha yenhliziyo kuncishiswa kakhulu.
Imifino, njengoba abaningi bazi, iyakwazi ukuhlinzeka ngomzimba ngokubaluleka okuningi kwama-macro- kanye nama-microelements njengamaprotheni, i-fiber ne-potassium. Njengomsoco, kungakuhle ukuthi udle imifino eluhlaza enenkomba ephansi ye-glycemic.
Amajikijolo
Ithebula lamajikijolo avunyelwe kashukela:
- ikhabe - 255 g;
- i-lingonberry - 144 g;
- i-elderberry - 169 g;
- ijikijolo - 171 g;
- amagilebhisi - 71 g;
- ama-sitrobheli - 166 g;
- ama-cranberry - 119 g;
- ama-sitrobheli - 220 g;
- ugqumugqumu - 154 g;
- raspberries - 190 g;
- i-currant ebomvu - 199 g;
- i-blackcurrant - 188 g;
- ama-blueberries (ama-blueberries) - 166 g.
Izithelo
Lapho kukhona isifo sikashukela, ingxenye ethokozisayo yazo zonke izithelo ezikhona kuleplanethi ivunyelwe ukudliwa. Kepha, noma kunjalo, kukhona okusahlukile. Lokhu kufaka amagilebhisi, ubhanana, imango nophayinaphu. Bayakwazi ukwandisa ushukela wegazi, ngakho-ke, ukusetshenziswa kwabo kufanele kube nomkhawulo omkhulu.
Ngokuqondene nezithelo, itafula le-XE kubo limi ngokulandelayo:
- ama-apricots - 100 g;
- i-quince - 134 g;
- uphayinaphu - 144 g;
- i-orange - 154 g;
- ubhanana - 67 g;
- i-cherry - 99 g;
- ihalananda - 165 g;
- izithelo zomvini - 167 g;
- ikhabe - 100 g;
- amakhiwane - 87 g;
- Kiwi - 100 g;
- ulamula - 267 g;
- Mango - 114 g;
- ama-tangerines - 134 g;
- umpe - 100 g;
- peach - 111 g;
- ama-plums - 89 g;
- i-Persimmon - 78 g;
- i-cherry emnandi - 110 g;
- i-apula - 90 g.
Amaswidi
Njengomthetho, lesi sigaba semikhiqizo siqukethe i-sucrose. Lokhu kusikisela ukuthi azifiseleki kubantu abanesifo sikashukela.Okuwukuphela kwento ehlukile ekudleni okususelwa kuma-sweeteners.
Iningi lezazi zezempilo zesimanje liyavuma ukuthi le mikhiqizo ye-confectionery ayiphephile ngokuphelele.
Into ekhona ukuthi ezinye izikhala ezikhanyisiwe zingavusa isethi yamaphawundi angeziwe, okuyinto engathandeki kakhulu kubantu abanenkinga ye-endocrine.
Ngokuqondene namaswidi, itafula le-XE kubo limi ngokulandelayo:
- kucolisisiwe - 9 g;
- ushokoledi - 19 g;
- uju - 11 g;
- uswidi we-chocolate - 18 g;
- kissel ku-fructose (noma yikuphi) - 240 ml;
- caramel - 13 g.
Amavidiyo ahlobene
Ngokugula okufana nesifo sikashukela, ithebula le-XE lingenza impilo ibe lula kakhulu. Mayelana nokuthi ungasibala kanjani i-XE kahle isifo sikashukela kuvidiyo:
Ukubala kwe-XE akusebenzi emikhiqizweni kuphela, kepha naseziphuzweni. Lokhu kubaluleke kakhulu kumajusi wezithelo, umpe, itiye kanye nezinhlobo zekhofi. Umuntu onokulimazeka okukhulu kwe-pancreatic performance kufanele ahole indlela efanele yokuphila, adle ngendlela efanele futhi angakhohlwa ukubala amayunithi esinkwa.
Kubaluleke kakhulu futhi ukuphuza amanzi ahlanzeziwe ngokwanele. Ochwepheshe abaningi batusa iziguli zabo itiye eliluhlaza, elingagcini nje ngokuba nomphumela omuhle ekucindezelweni kwegazi, kodwa futhi lehlisa i-cholesterol emzimbeni.
