Ukugula ushukela kwenza umuntu abheke kabusha indlela yabo yokudla. Ukudla nezitsha eziningi eziyintandokazi ngaphambili kusesigabeni sokuvinjelwe.
I-Endocrinologists isiza isiguli ukuthi sidle ngendlela efanele. Kepha imikhiqizo eminingi iwela ekudleni. Futhi iziguli ezinesifo sikashukela zivame ukuzibuza: kungenzeka yini ukuthi zihlanganise ukhukhamba nesifo sikashukela?
Zuza
Ukunambitheka okumnandi kwasekuqaleni kanye nenqwaba yezakhamzimba namaminerali, ukugxila kwemvelo yama-multivitamin - yilokhu amakhukhamba amasha.
Le mifino iyiphatha irekhodi lokuqukethwe kwamanzi (kufika ku-96%).
Ukwakheka okhethekile kwalejusi kuwusizo kakhulu emizimbeni yethu, ngoba kusiza ukugeza izinto ezinobuthi obuhlukahlukene (ubuthi, usawoti oyingozi) kuwo. Uhla olunhlobonhlobo lwezinto ezisebenzayo lwenza ukhukhamba lube yingxenye ebalulekile etafuleni lokudla.
Ikhukhamba liqukethe:
- amavithamini: A, PP, B1 kanye B2, C;
- amaminerali: i-magnesium ne-zethusi, i-potassium (iningi lakho konke) ne-zinc, phosphorus ne-iodine, i-sodium ne-chromium, i-iron;
- chlorophyll;
- i-lactic acid;
- i-carotene;
- amafutha, ama-carbohydrate namaprotheni (5%).
Okuqukethwe okuphezulu kwefayibha ne-fiber yokudla "kuhlanza" amathumbu, kuthuthukise i-peristalsis yakhe ngaphandle kokuphazamisa izimbali. Le mpahla yamakhukhamba ilusizo kakhulu kushukela, ngoba iziguli eziningi zinokuphazamiseka emgodini wokugaya ukudla.
Iziguli ezinesifo sikashukela zivame ukuba nesisindo ngokweqile. Ukhukhamba asiza umuntu ukuthi alahlekelwe isisindo, ngoba anamanzi amaningi nokuqukethwe okuphansi kwekhalori. Imifino kufanele ingezwe kumasobho kanye namasaladi. Kepha udinga ukuyidla ngokuqapha, ngoba ikhukhamba lingangeza kancane ushukela wegazi.
Le imifino enomnandi iboniswa imetabolism kasawoti engasebenzi kahle nonyawo lwesifo sikashukela.
Ngokusebenzisa njalo ukhukhamba ezigulini, ukuqiniswa kokuqina kuyabonakala. I-fiber, i-magnesium ne-potassium kunomthelela kulokhu.
Ukugula ushukela kwenza isibindi sisebenze ngemodi ethuthukisiwe, ukucubungula inani elikhulu lama-carbohydrate, futhi ujusi wamakhukhamba kusiza ukwenza umsebenzi womzimba ube ngokwejwayelekile.
Ngingawadla amakhukhamba kashukela?
Okuqukethwe ushukela omncane, ukuntuleka kwesitashi nenani elikhulu lokudla okwenziwe ngemfino kwenza imifino ilusizo kuzo zombili izinhlobo zesifo sikashukela, ngoba ukhukhamba wehlisa ushukela wegazi. Cishe yonke imifino ingamanzi, izosusa ngokuphelele ushukela emzimbeni, ibuyise amazinga kashukela. Ukuqukethwe okuphansi kwekhalori (135 kcal ngekhilogremu elilodwa) ikwenze kwaba ngumkhiqizo obaluleke kakhulu ekudleni kokudla.
Kodwa-ke, ukhukhamba oluhlotshwe ngesifo sikashukela sinokuphikisana okuningi:
- zingadliwa kuphela ngesimo esithambile sesifo;
- iziguli ezikhuluphele kufanele zikwenqabe kangcono ukudla okunjalo;
- ngaphandle kokusetshenziswa kwemifino ngesikhathi sokwelashwa ngemithi ye-hormonal.
Okusha
Ngakho-ke, kungenzeka yini ukuthi udle ukhukhamba omusha wesifo sikashukela sohlobo 2? Kuyafakazelwa ukuthi le imifino inomthelela ekukhiqizeni okusebenzayo kwejusi lesisu.
Kuyasiza ukuthi abantu abanesifo sikashukela banikeze umzimba ukwethula (kanye ngeviki) ngendlela kosuku "lwekhukhamba". Ngalesi sikhathi, kunconywa ukuthi udle kuze kufike ku-2 kg yemifino enoshukela.
Ukufakwa njalo kwamakhukhamba amasha ekudleni kwakho kuzosiza isiguli ukuvimba ukuguqulwa kwama-carbohydrate abe ngamafutha. Futhi ujusi wale imifino uzoqinisa inhliziyo nemithambo yegazi ngenxa yokuqukethwe okuphezulu kwe-potassium, futhi uphinde uthulise nohlelo lwezinzwa (olubaluleke kakhulu kushukela). Ukwakheka kwayo okukhethekile kwamavithamini kanye namaminerali kunomthelela omuhle enhlalakahleni yesiguli.
Kuthathwe kusawoti
Kungenzeka yini ukuthi udle ukhukhamba kashukela? Ama-diabetes ayasebenziseka njengemifino emisha, kanye nemikhiqizo enosawoti neyokheniwe.
Ukudla ikhukhamba kuboniswa nakubantu abafuna ukunciphisa isisindo sabo. Imikhawulo ekusetshenzisweni kwale mifino yenzelwe abesifazane abakhulelwe kuphela nabantu abathambekele ekuvuvukeni.
U-Pickles ugcina zonke izimfanelo ezinhle. Okuqukethwe okuphezulu kwefayibha kuvimbela ukuthuthukiswa kwezimila ezinhlobonhlobo ezinobungozi futhi kuvumele indlela yokugaya ukudla ejwayelekile.
Lapho imifino ivuthiwe, kwakhiwa i-lactic acid, ebhubhisa ama-pathogen ohlelweni lokugaya futhi kuthuthukise ukuhamba kwegazi. Ukhukhamba oluhlotshisiwe liqukethe ama-antioxidants kanye nenqwaba yamavithamini C, okwandisa ukungazinzi komzimba nokumelana namagciwane ahlukahlukene kanye nokutheleleka. Ukhukhamba ucebile ku-iodine, ngakho-ke, ngokusetshenziswa kwabo njalo, umsebenzi wohlelo lonke lwe-endocrine uyathuthuka.
Ukhukhamba oluhlotshisiwe futhi lukhethwe ngohlobo loku-1 nohlobo 2 lwesifo sikashukela kupholisa umzimba, ngoba:
- gcina cishe zonke izimfanelo zabo zokuphulukisa, ngaphandle kokwelashwa okushisa;
- ngcono ukusebenza kokudla kanye nokugaya ipheshana umsebenzi.
Ezigulini ezinesifo sikashukela, kwenziwa ukondleka okuyisipesheli kwezokwelapha usebenzisa ukhukhamba - ukudla No. 9.
Umgomo wayo oyinhloko ukukhipha ama-pancreas, kanye namakhukhamba aqokiwe ekwakhiweni kwawo kwenza isimo se-carbohydrate sihambisane ngokuphelele. Ukudla kwetafula kukhonjiswa ngesifo sohlobo 2. Kulokhu, isisindo sesiguli asidluli ngendlela evamile, i-insulin ithathwa ngamanani amancane, noma ingakwenza ngaphandle kwayo nhlobo.
Ukudla kusiza umzimba wesiguli ukuba ubhekane nama-carbohydrate futhi kuthuthukise ukwelashwa okufanele. Iziguli ezinesifo sikashukela zivame ukukhuluphala. Uma kutholakala izinkinga kwisibindi, ama-ukhukhamba kumele afakwe ekudleni.
Izici zokusebenzisa
Ngakho-ke, impendulo yombuzo wokuthi ikhukhamba noma isifo sikashukela sohlobo 2 kungenzeka kungenzeka.
Kuhle ukwenza izinsuku zokuzila lapho kudliwa kuphela imifino emisha. Cishe ama-2 kg amakhukhamba angadliwa ngosuku.
Ngalesi sikhathi, ukusebenza ngokomzimba akufanele kuvunyelwe. Inani lokudla kwabanesifo sikashukela okungenani izikhathi ezi-5 ngosuku. Abondli bezempilo bayalulekwa ukuthi bangeze ukhukhamba njalo okheniwe ezitsheni zabo. Kufanele kukhunjulwe ukuthi i-marinade esebenzisa ushukela weshukela ayamukeleki. Lapho ulondoloze ukhukhamba, kufanele ubuyiselwe nge-sorbitol.
Ngaphezu kwalokho, kufanele kukhunjulwe ukuthi:
- preference kufanele inikezwe imifino emhlabathini, kunokuba itshalwe ezindaweni zokugcina izithombo;
- Ungadli izithelo ezilimele ukuvikela izinto eziyingozi ukuthi zingangeni emzimbeni;
- Ukwedla imifino kusongela uhudo.
Amalungiselelo amahle kakhulu asanda kulungiswa. Kufanele zigcinwe emakamelweni amnyama futhi apholile.
Ukhukhamba uhambe kahle neminye imifino, njengeklabishi, i-zucchini noma izaqathi. Kepha ngamakhowe (umkhiqizo osindayo) kungcono ukungawahlanganisi, lokhu kuzophazamisa ukugaya.
Izazi zezokondla zeluleka ngokudla ukhukhamba 2 noma 3 ngosuku. Sebenzisa kufanele kube ngokuxutshanayo. Isibonelo, kuhle ukudla imifino eyi-1 (emisha noma enosawoti) ekudleni kokuqala, bese-ke eyesi-3 neyesi-5. Kungcono ukuthi ungagcini ukhukhamba oluhlotshisiwe esiqandisini isikhathi eside - balahlekelwa yizinto zabo ezizuzisayo.
Ikhukhamba ijusi
Ikhukhamba ijusi kushukela livunyelwe ukuphuza ilitha elilodwa. Kepha yokwamukela okungu-1 - akukho ngaphezu kwengxenye yengilazi. Ngokuqondene nokulimazeka kusuka kumakhukhamba, ayikho imininingwane enjalo ekhonjwayo. Iphuzu kuphela okufanele unake ngalo umthamo womkhiqizo.
Njengoba wazi, iyakwazi ukukhuphula kancane ushukela, kepha kulokhu udinga ukudla imifino eminingi kakhulu. Akunakwenzeka ukuthi uzodla yonke imbiza ngesikhathi. Noma kunjalo, kubalulekile ukugcina umkhondo wenani lokukhonza ngakunye. Ukhukhamba othengiwe uvame ukuqukethe ama-nitrate amaningi. Ngakho-ke, kufanele zidliwe, zihlanzwe kusuka esikhunjeni.
Isixazululo esihle kakhulu sabashukela, kusobala, kungaba ngamakhukhamba amasha. Kepha noma ngabe kusefomu likasawoti, lo mkhiqizo ulusizo kakhulu uma ulungiswe ngendlela elandelayo:
- 1 kg yamakhukhamba;
- amaqabunga ama-horseradish - ama-2 ama-PC .;
- ugarliki - ama-4 clove;
- eyomile dill imifino -1 tsp;
- lwesinaphi (i-powder) - 3 tsp;
- izinongo nosawoti.
Beka umugqa ongaphansi we-can liter engu-3 inzalo enamaqabunga ama-currant.
Thela ugarliki oqoshiwe, dill, okuyingxenye yamaqabunga e-horseradish kubo. Ngemuva kwalokho sibeka ukhukhamba (kangcono kunosayizi ojwayelekile) bese simboza ngezinsalela zamahashi ngaphezulu. Faka isinaphi bese ugcwalisa imbiza nge-saline eshisayo (1 isipuni sikasawoti ilitha lamanzi). Qola bese uhlanza endaweni ebandayo.
Ukhukhamba akuyona nje kuphela okumnandi esitsheni, kodwa futhi kungumuthi. Ezigulini ezine-pathologies yokugaya ukudla, abondli bezempilo balulekwa ukuthi baphuze izingilazi ezi-4 ze-brine ngosuku.
Ukuqinisa umsipha wenhliziyo kanye nohlelo lwezinzwa uyakwazi ukwakheka okunjalo:
- ukhukhamba ikhukhamba - 200 g;
- uwoyela wemifino - 1.5 tbsp;
- uju (uma kungekho okuphikisana) - 1 tsp
Isiphuzo esihle sesilungile. Kungcono ukuyithatha ekuseni kanye ngesisu esingenalutho. Uma ulandela zonke izincomo zezokwelashwa ngokuya ngokudla komzimba, ngeke ube nezinkinga.
Kunoma ikuphi, kufanele uchaze inani lemikhiqizo edliwayo nodokotela wakho. Ngokusekelwa ekutholakaleni kwalesi sifo, i-endocrinologist izonquma isilinganiso futhi iseluleke ngokuthi iyiphi indlela engcono kakhulu yokulungisa le mifino (amasaladi, okusha, kuhlangene neminye imikhiqizo).
Inkomba ye-Glycemic
Kwabanesifo sikashukela, kunomkhawulo ku-GI. Akufanele idlule ku-50. Imikhiqizo enjalo iqinisekisiwe ukuthi ingaphakamisi amazinga kashukela, ngakho-ke ungayidla ngaphandle kokwesaba.
Kufanele uqaphele ngokudla okunenkomba ye-zero. Le mpahla “emangalisayo” ihlala ekudleni okuqukethe i-cholesterol ephezulu kanye nokuqukethwe kwekhalori ephezulu, okuyingozi kakhulu kunoma yiluphi uhlobo lwesifo sikashukela.Kuhle ukuthi wonke umuntu azi ukuhlehliswa kwesisekelo kwenkomba:
- Amayunithi angama-0-50. Ukudla okunjalo kuyisisekelo setafula lesifo sikashukela;
- Amayunithi angama-51-69. Imikhiqizo enaleli nani ivunyelwe ukusetshenziswa ngemikhawulo eqinile;
- amayunithi angaphezu kwama-70. Le mikhiqizo inqatshelwe ngokuphelele kushukela.
Inkomba ye-glycemic yamakhukhamba amasha amayunithi ayi-15, ngakho-ke akhonjiswe kakhulu abanesifo sikashukela. Inkomba ye-glycemic yamakhukhamba agcotshwe kahle izofana neyasha uma iphekiwe ngaphandle koshukela.
Amavidiyo ahlobene
Izizathu ezi-TOP 5 zokuthi kungani kufanele udle ukhukhamba nsuku zonke:
Ukhukhamba (ikakhulukazi ngenkathi) kushibhile kakhulu emakethe. Futhi bekungaba okungenangqondo ukungazisebenzisi ekwelapheni umzimba. Abaningi batshala imifino engadini yabo, ngisho nasendlini efulethini. Ngaphandle kwayo, akunakwenzeka ukucabanga isaladi ehlobo noma i-vinaigrette, i-okroshka noma i-hodgepodge. Esikhathini sikashukela, ikhukhamba limane lingabalulekanga, ngoba alisebenzi kuphela, kepha futhi linambitha kakhulu.
