I-lard entsha futhi enosawoti yohlobo 2 sikashukela: ukuthi kungenzeka noma cha, ukusebenzisa izinkambiso nokupheka

Ukuxilongwa kwesifo sikashukela i-mellitus kushiya umbono othile ekudleni komuntu.

Ukusetshenziswa kweminye imikhiqizo etholakala njalo iba yindlela yokwandisa lesi sifo, noma, ngakolunye uhlangothi, kube nomphumela wokwelapha.

Kungenzeka yini ukuthi udle amanoni onesifo sikashukela sohlobo 2, okuthakazelisa wonke umuntu onalesi sifo. Impendulo yalo mbuzo izosiza ukutadisha ngokwakhiwa nezakhiwo zalo mkhiqizo, ikakhulukazi ukusetshenziswa kwawo.

Ukwakheka nokuqukethwe ushukela

ISalo ngumkhiqizo wokugaya ukudla okugaya kalula okuqukethe cishe ama-800 kcal nge-100 g.

Ukwakheka kwamakhemikhali kufaka phakathi:

• amaprotheni - 1.4 g;
• amafutha - 85-90 g, kufaka phakathi i-saturated -40 g, i-polyunsaturated - i-9.5 g;
• cholesterol - 85 g;
• amavithamini - A, PP, C, D, iqembu B - B4, B5, B9, B12;
• izinto zamaminerali - i-potassium, i-calcium, i-sodium, i-phosphorus, i-iron, i-zinc.

Ungumthombo we-selenium wokugaya kalula, obalulekile kwabesifazane abakhulelwe futhi ababhemayo nababhemayo. I-Choline noma i-Vitamin B4 inyusa ukumelana kwengcindezi yomzimba, isiza ekuhlanzeni nasekubuyiseleni izicubu zesibindi ezilinyazwe izinto ezinobuthi, ukuthatha izidakamizwa ezilwa namagciwane noma utshwala.

Lo mkhiqizo awukwazi ukuqongelela ama-carcinogens nezinto ezinemisebe, futhi ngokuya okuqukethwe okuqukethwe ngamafutha acid abalulekile, kuphindeka amahlandla ama-5 kunebhotela.

Izici eziwusizo

Ukuba khona kwama-asidi e-omega-6 ekwakhiweni kwalo mkhiqizo uthandwayo, okuyi-arachidonic acid, kwenza ukusetshenziswa kwawo dosed kusize kakhulu, ngoba kunomthelela ojwayelekile emsebenzini wezitho ezithile ezithile nezinhlelo - ngokwesibonelo, indlala yegilo, izicubu zomzimba, isibindi kanye nezinso.

Amafutha ne-cholesterol engafakwanga kulo mkhiqizo ayabandakanyeka ekwenziweni kwama-hormone, ukwakheka kwezicubu ze-epithelial nezicubu zomzimba, ukwakhiwa kwezicubu zomzimba zamaseli omzimba, ngaleyo ndlela kube nomthelela ekuqinisweni okuphelele kwamasosha omzimba, kusiza ukumelana namagciwane nezifo ezibangelwa amagciwane.

Ukufakwa kwamafutha ekudleni kunomthelela kulokhu:

• ukuhlanza imithambo yegazi yama-cholesterol plaque;
• ukuqinisa inhliziyo, yenze imisebenzi yayo ibuye;
• ukususwa kwezinhlayiya ezinemisebe;
• ukuqinisa inkumbulo;
• Ukuvuselelwa kwengqondo.

Ngingakwazi ukudla i-lard enesifo sikashukela sohlobo 2?

Ukudla okunempilo kungenye yezindawo ezibaluleke kakhulu zalo mkhiqizo. Ngisho nocezu lwayo oluncane, olusetshenziswa njengesidlo phakathi kwezidlo, lunganelisa indlala yakho, kukunikeze umuzwa wokudinwa isikhathi eside.

Njengoba kungumkhiqizo odabuka ezilwaneni, oqukethe ikakhulu amafutha, ungadla i-lard yesifo sikashukela.

Ngasikhathi sinye, inani elilinganiselwe lama-carbohydrate angena nalo emzimbeni alinawo umthelela obonakalayo kuzinga lonke likashukela wegazi. Imvume yokusebenzisa isebenza kuphela ekudleni okusha okungafakwanga, kepha i-lard ebhemayo noma enosawoti, kanye ne-brisket namafutha kasawoti kashukela akunqatshelwe ngokuphelele.

Kepha kungenzeka yini ukudla amanoni anosawoti onesifo sikashukela sohlobo 2? Amafutha nohlobo 2 lwesifo sikashukela kumele ahlanganiswe nokuqapha ngokweqile. Lesi sexwayiso sidalwa ukuthi le nkinga ihlala ihambisana nezifo eziningi ezikhona lapho ukusetshenziswa kwayo kungabandakanywa ngokuphelele.

Imibandela yokusebenzisa

Ngaphambi kokusebenzisa, kufanele uthintane nodokotela wakho uma kungasetjenziswa amanoni kushukela ukuze ukufakwa kwawo ekudleni kungalimazi impilo yakho.

Ungahlanganisa kanjani ushukela kanye namafutha:

• umthamo wansuku zonke - azikho ngaphezu kwezingcezu ezi-2 ezinesisindo esingama-20 g;
• kungcono ukuyihlanganisa nokudla okune-fiber yokudla - amasaladi wemifino, izifundo zokuqala noma izitsha eziseceleni zika- cereal. Ukufakelwa okuhamba nabo kunciphisa okuqukethwe kwekhalori kwamafutha, ukuxhumanisa ama-lipids ngokweqile futhi kufaka isandla ekumbizeni kwawo kanye nezinto ze-ballast. Umphelelisi ofanelekile kuyo imifino, ikulesi sihlanganisela samafutha nohlobo 2 sikashukela ahambelana;
• ukuze ugweme ukwandisa izinga le-glycemic, ungasisebenzisi nesinkwa, okuwukuphela kwaso yisinkwa sokusanhlamvu okuphelele, esingadliwa ngamanani amancane;
• Ukuze usetshenziselwe, kufanele ukhethe umkhiqizo omusha ongaqukethe usawoti nezinongo. Okuthosiwe kuhlangene ngokuphelele nesifo sikashukela, ngoba umkhiqizo onjalo uqukethe inani elikhulile le-glucose ne-cholesterol. Ukunyuka okubukhali koshukela wegazi nakho kudala ukusetshenziswa kwayo ngezinongo;
• ihora ngemuva kokusetshenziswa kwalomkhiqizo, kunconywa ukuthi kwenziwe isilinganiso sokulawula ushukela ukuqinisekisa ukuphepha kwempilo yomuntu uqobo;
• ukunxenxa ukuthathwa kwama-lipid ngokweqile kuzovumela ezemidlalo. Ngaphezu kwalokho, ukuzivocavoca okusebenzayo kuholela ekusizeni zonke izinqubo ze-metabolic.

Ukwanda kwesilinganiso sokudla okunamafutha adliwayo kuholela ekunyukeni kwe-cholesterol, kanye nokuxineka kwe-hemoglobin egazini ngaphezulu kokujwayelekile.

Ungapheka kanjani?

Njengoba umkhiqizo uvame ukwethulwa kumashalofu wesitolo angahlangabezani nezidingo zabanesifo sikashukela, kufanele ufunde ukuthi ungawupheka kanjani ngendlela efanele. Lokhu kuzonciphisa ukuthathwa kwe-sodium nitrite (usawoti) nezithasiselo zokudla eziyingozi emzimbeni.

Ungapheka kanjani i-lard yesifo sikashukela:

1. izithambisi ezamukelekayo zikasawoti ngamanani amancane, kanye negalikhi noma isinamoni. Ukuze ulungiselele ubhekeni obhakwe, ucezu olukhethiwe kufanele lufakwe ngegalikhi, ngosawoti omncane, bese lubekwa ekhasini lokubhaka eligcotshiswe ngamafutha omnqumo kanye nemifino noma izithelo bese kufakwa kuhhavini wokubhaka oshiswa ngo-180 ° C. Ukubhaka isikwashi, u-squash, ithanga, isitshalo seqanda, ama-apula, upelepele omnandi;
2. Musa ukupheka noma gazinga. Indlela engcono yokupheka kuleli cala ukubhaka;
3. inqubo yokubhaka kufanele ihlale okungenani ihora elingu-1 - lokhu kuzothuthukisa ukuqedwa kwezinto eziyingozi eziqukethwe kuyo.

Amakhalori avela ekusetshenzisweni kwamafutha kufanele kubhekwe lapho kubalwa ukudla kwansuku zonke.

Inkomba ye-Glycemic

I-GI ibonakalisa izinga lokuphendula kwe-pancreatic insulin ekukhuleni ushukela wegazi.

Ukuzimisela kwaso kwenziwa elabhorethri futhi kuvame ukuncika ezintweni eziningi.

Isibonelo, kusukela ezimeni zokukhula kwezingulube, ukudla kwazo, izimfanelo zokulungiswa komkhiqizo wokugcina. Ngokuphathelene nokusetshenziswa kwamafutha, i-GI ikhombisa ukuthi lo mkhiqizo uzophuka ngokushesha kangakanani emzimbeni, uphenduke umthombo omkhulu wamandla - ushukela.

Ngokusho kwetafula lezemfundo, inkomba yamafutha eglycemic ilingana amayunithi angama-0, lokhu kukuvumela ukuthi ulufake ekudleni kwabanesifo sikashukela. Kulokhu, inkomba ye-glycemic yamafutha anosawoti nayo ilingana no-zero.

Amavidiyo ahlobene

Mayelana nokuthi kungenzeka yini ukudla amanoni ngohlobo 1 bese uthayipha 2 isifo sikashukela kule vidiyo:

Ukuba ngumkhiqizo omnandi futhi osuthisayo ngokushesha, isinqe siwusizo empilweni noma sikhona sikashukela. Kufanele kukhunjulwe ukuthi ukusetshenziswa njalo noma ngokweqile, kanye nokuhlanganiswa kwayo neminye imikhiqizo, kungaholela ekuwohlokeni. Ukuqashelwa kwezinyathelo zokuqapha kuleli cala ngeke kulimaze, ngoba ukusabela kwesitho ngasinye kungaba yinto eyodwa.