Isifo sikashukela yisifo esibi kakhulu se-endocrine, esibonakaliswa ukuxhomekeka kwe-insulin, cishe okungenakwenzeka ukuba siselulame.
Ungayithuthukisa inhlalakahle yesiguli futhi uyeke ukuthuthukiswa kwezimpawu uma enamathela kuzo zonke izincomo zikadokotela ohambelayo futhi enamathela ngokuqinile ekudleni okunomsoco kukho konke impilo yakhe, aqede wonke ama-carbohydrate asheshayo ekudleni.
Ukuze ulondoloze izinga elidingekayo le-glucose egazini, abanesifo sikashukela badinga ukwenza ukudla ikakhulukazi kwama-carbohydrate ayinkimbinkimbi (i-carbohydrate) eyinkimbinkimbi, ngakho-ke izinhlobo ezahlukahlukene zokusanhlamvu zizoba yinto ebalulekile yokudla kwesiguli.
Iphalishi isikhathi eside ligcwele amandla nezinto eziningi ezidingekayo ekusebenzeni okujwayelekile komzimba. Kodwa-ke, ngaphambi kokuqongelela okusanhlamvu, isiguli kufanele sithole ukuthi yiziphi izinkomishi ezingadliwa yisifo sikashukela sohlobo 2, kanye nohlobo lokugula 1, nokuthi ungazipheka kanjani ngokufanele.
Izinzuzo
I-Porridge, njengesitsha, isithako esibaluleke kakhulu sayo okuyi-cereal, ebilisiwe emanzini noma ubisi, kufakwa ekudleni kwabo bonke abantu abanamathela empilweni enempilo futhi babheke nokudla okufanele.
Izinhlamvu ezisetshenziswe lapho kulungiswa isidlo ziqukethe ukwakheka okuhlukile kwezinto eziwusizo, kufaka phakathi ama-carbohydrate ayinkimbinkimbi, adonswa ngumzimba isikhathi eside kunezinye izinhlobo zokudla, yingakho i-glucose ekhishwe igxiliswa kancane kancane egazini futhi ingabangeli ukukhuphuka okukhulu kwezinga le-glucose.
Kungakho udinga ukwazi ukuthi yiziphi izinhlamvu zesifo sikashukela ezingasetshenziswa, ngoba ziyisisekelo sokudla komuntu onesifo sokuzivikela ezifweni esibuthakathaka.
Ukudla ngesifo sikashukela
Njengoba kungenakwenzeka ukuthi udle okusanhlamvu kuphela ukuze uxhase umzimba ogulayo, kubalulekile ukuguqula indlela odla ngayo.
Lapho uhlanganisa imenyu yansuku zonke, udinga ukunamathela esilinganisweni sezinto eziphilayo - 16% ukudla kwamaprotheni, amafutha angama-24%, ama-carbohydrate ayinkimbinkimbi, nemithetho elandelayo:
- isisekelo sokondleka kufanele kube yimikhiqizo equkethe inani elikhulu le-fiber yemvelaphi yezitshalo, ezingagaywanga ngokuphelele yisisu futhi ezingangenwa odongeni lwamathumbu. Imicu enjalo ecebile futhi etholakala kunoma ngubani ifaka ubhontshisi oluhlaza, iklabishi, i-zucchini, utamatisi, ukhukhamba, isithombo, ezinye izinhlobo zezinhlamvu, i-bran, i-rye ehlutshiwe nefulawa ye-oat, ithanga, amakhowe;
- imikhiqizo yenyama evela enkomeni yenkomo, yenkukhu nonogwaja ingadliwa kuphela ebilisiwe;
- amasobho abilisiwe umhluzi wemifino;
- ushizi wekotishi kunconywa ukuthi udliwe nsuku zonke nganoma yiluphi uhlobo kuze kufike ku-100 - 200 amagremu;
- kufika ezingilazini ezi-5 zazo zonke iziphuzo ngosuku, kufaka namasobho;
- Cishe amagremu angama-200 ngosuku angadliwa esinkwa nasepasteni.
Izici zokupheka
Iphorridge yesifo sikashukela sohlobo 2 nohlobo 1 sikashukela izoba wusizo uma ilungiswe ngokulandela imithetho ethile:
- ekudleni okukodwa, isiguli singadla cishe amagremu angama-200 (5 - 6 wezipuni) wepalishi;
- Ngaphambi kokulungisa isidlo, okusanhlamvu kwalo kuyahlanzwa futhi kubhekwe. Inqubo isusa ungqimba olungaphezulu, oluqukethe isitashi esiningi, olungasizi ngalutho emzimbeni ogulayo;
- Awungeke ushukela, kepha ngemuva kokubonisana nodokotela wakho ungafaka isipuni soju;
- Ukupheka iphalishi yesifo sikashukela kuyadingeka kuphela emanzini. Ungangeza ubisi oluncane ngaphambi kokuphuza.
Millet
Uma sikhuluma ngohlobo luni lwamabele ongadla nesifo sikashukela, kufanele uqale ngamamil. Yize kunjalo, enye yezinhlamvu ezinenkomba ye-glycemic ephansi, okungu-40, yi-millet, ngakho-ke yisitsha esekelwe kuso ukuthi odokotela bancoma ukufaka abantu abanesifo sikashukela ekudleni.
Ngaphezu kwalokho, i-millet porridge ecebile ezintweni eziwusizo:
- amaprotheni enza ukuzinza kwe-cholesterol metabolism futhi kuvuse umqubuko wamafutha esibindini;
- I-Manganese igcizelela isisindo;
- potaziyamu ne-magnesium yenza umsebenzi wesistimu yethambo;
- imicu ye-pectin, isitashi ne-fiber fiber yezitshalo yenza inqubo yokufakwa kwama-carbohydrate egazini;
- amavithamini (iqembu B, i-folic ne-nicotinic acid) enza ngokwejwayelekile zonke izinqubo ze-metabolic zomzimba nokwakheka kwegazi.
I-Millet porridge ilungiselelwe emanzini ngaphandle kokufakwa kwezinye izithako nebhotela.
Buckwheat
Odokotela kanye nezazi zezempilo batusa ukuthi abanesifo sikashukela basebenzise iphalishi le-buckwheat nsuku zonke, ngoba i-buckwheat ine-index ye-glycemic ephansi - 50 - nokwakheka okumangazayo kwamavithamini nezinye izakhi ezisebenzayo:
- ama-amino acid asekela umsebenzi obalulekile wawo wonke amasistimu omzimba futhi anikeze amandla emisipha;
- ukulandelela izinto (i-magnesium, i-iron, i-calcium, iodine) kwenze kube ngokwejwayelekile futhi kwandise ukungatheleleki;
- Ama-flavonoid asekela ukungatheleleki komzimba kwe-antitumor futhi kuvikele ukukhuluphala kwesibindi.
Ukupheka iphalishi le-buckwheat, okusanhlamvu akudingi kuphekwe, ungakuthela ngamanzi ashisayo noma i-kefir, kushiye ubusuku ubusuku futhi iphalishi lasekuseni selilungile. I-buckwheat eluhlaza, engahluma ngokuzinikela ekhaya, ithathwa njengewusizo ikakhulukazi kubantu abanesifo sikashukela.
Ibhali nebhali
Iphalishi lebhali nelebhali lebhali kuyafana ekwakhiweni kwalo, ngoba zombili izinhlamvu zitholakala okusanhlamvu webhali: Ibhali lisemhlabathini ngokugaya, bese ibhali lichotshozwa. Kodwa-ke, la okusanhlamvu anenkomba ehlukile ye-glycemic - ibhali (GI - 22) ehla isikhathi eside ngesikhathi sokugaya ngakho-ke kubaluleke kakhulu ekudleni kwesifo sikashukela. Futhi inkomba ye-glycemic ye-barley porridge ingama-35 amayunithi.
Ibhali nebhali le-pearl - okusanhlamvu okuwusizo kushukela, ngoba aqukethe izinto ezilandelayo zokulandela:
- i-lysine amino acid ibambezela inqubo yokuguga emzimbeni;
- amavithamini A, amaqembu B, E, PP athuthukisa isimo sesikhumba;
- i-gluten ikhuthaza ukususwa ngokushesha kwezinto ezilimazayo emzimbeni;
- imicu yezitshalo igcwalisa umzimba ngamaprotheni.
Ummbila
Ummbila usiza ukwenza ngokwezifiso umzimba we-lipid emzimbeni.
Ummbila awukwazi ukunconywa ukuthi usetshenziswe ngabantu abanesifo sikashukela sanoma yiluphi uhlobo, ngoba sinenkomba ye-glycemic ephezulu yama-70, ekhuphuka ngenkathi kuphekwa uma kungezwa izithako ezingeziwe (ibhotela, ubisi).
Abantu abaningi badida ama-grits ommbila kanye ne-corn stigmas, esekela isimo esijwayelekile somzimba kanye namazinga kashukela egazi aphansi, athengiswa ekhemisi futhi anconywe impela njengengxenye yokwelapha isifo sikashukela.
Ukolweni
Ama-Wheat groats anenkomba ye-glycemic ka-45 angaba khona ekudleni kweziguli ezinesifo sikashukela hhayi nje ngephalishi, kodwa futhi nangama-bran.
Ukwakheka kwalesi okusanhlamvu kuqukethe inani elikhulu lemicu yezitshalo ne-pectin, okufaka isandla ekuvezweni okuvamile kokusebenza kwamabele, ukusebenza kwamathumbu futhi ngaleyo ndlela kuvimbele ukubekwa kwamafutha.
Ilineni
Imbewu kusuka lapho i-flaxseed yenzelwe uhlobo 2 nesifo sikashukela sohlobo lwe-1 iqukethe ama-acid e-omega-3-6, akhulisa ukuthikamezeka kwezicubu zomzimba nezicubu zomzimba ukumunca i-insulin, futhi ingahle ibe khona ekudleni koshukela.
I-Flax porridge "STOP sikashukela"
Ibuye ibe yingxenye yemikhiqizo eyenzelwe ngqo ukuvimbela isifo sikashukela, ngoba iqukethe into efana ne-insulin yabantu. Futhi inkomba ye-glycemic of flax porridge ingama-35 amayunithi kuphela.
Pea
Uma sikhuluma ngohlobo lolohlobo lwephalishi ongaludla ngoshukela wegazi ophezulu, awukwazi ukusiza kodwa usho ipea.
Ama-peas, njengamanye ama-legumes, abhekwa njengokunye kokudla okuyinhloko ekudleni kwesifo sikashukela.
Ine-index ye-glycemic ephansi engama-35 futhi iqukethe i-amino acid arginine, esiza umzimba ukuthi ungenise i-insulin. I-pea porridge kufanele ibiliswe emanzini, engeza usawoti ukunambitha.
Imana
ISemolina ayidingeki nje ekudleni komuntu onesifo sikashukela, kodwa iyingozi ngoba isebenza njengomthombo wama-carbohydrate asheshayo akhuphula ushukela wegazi. Ngaphezu kwalokho, ku-semolina cishe ayikho imicu ne-fiber.
Ilayisi
Ilayisi lingaba lezinhlobo eziningana - elimhlophe, elenziwe ngombala elimhlophe, elinsundu, elinsundu nelinsundu Ukudla irayisi emhlophe kuvame ukulimaza ngisho nakumuntu ophilile, ngoba kunenkomba ye-glycemic ka-90 futhi kungavusa ukukhuluphala.
Ekudleni kwesifo sikashukela, ungaletha iphalishi elayisi kusuka ku-brown, izinhlobo zasendle kanye ne-basmati, equkethe izinto eziningi ezilusizo:
- i-folic acid iguqula umzimba;
- B, E, amavithamini e-PP aqinisa izindonga zemithambo yegazi;
- imicu yezitshalo isiza ukuqeda i-cholesterol, ubuthi kanye nobuthi.
Hlobo luni lwamabele engingaludla ngesifo sikashukela sohlobo 2?
Isifo sikashukela sohlobo 2 siyindlela ejwayelekile yalesi sifo, ebonakala ngokuncipha kwekhono lomzimba lokungenisa ushukela. Isiguli asidingi njalo ukwelashwa kwe-insulin, kepha ngaphandle kokudla, ukukhululeka kwezimpawu akunakwenzeka.Uma sikhuluma ngokuthi hlobo luni lokudla okusanhlamvu olusebenzayo kwisifo sikashukela sohlobo 2, isiguli siyanconywa ukuthi sifake i-pea, i-buckwheat, i-oatmeal ne-porridge kakolweni ekudleni.
Kuphekwe okusanhlamvu okuqukethe inqwaba yemicu yezitshalo, i-fiber, futhi enenkomba ephansi ye-glycemic.
Amavidiyo ahlobene
Hlobo luni lwephalishi engingaludla ngohlobo lwesifo sikashukela sohlobo 2, futhi olungelona? Ungathola kule vidiyo:
Ngokuvamile, ukuhlanganiswa kwesifo sikashukela noshukela kuvumelekile, futhi kwesinye isikhathi kusiza kakhulu. Ukunamathela ekudleni, isiguli esinesifo sikashukela sisakwazi ukwenza ukudla okuhlukahlukene nokunambithekayo. Ngasikhathi sinye, kuyadingeka ukuthi unake izici zokuhlanganiswa nezindlela zokulungiselela ukolweni ngamunye ukuze uthole inzuzo ephezulu kuwo futhi ungaleli ngephutha izinga likashukela wegazi.
