Kwabanesifo sikashukela, enye yezingqinamba ezibalulekile ekuphatheni ushukela wegazi ukudla okuhleliwe kahle. Inkomba ye-glycemic ye-Oatmeal ayiphansi, kepha ngesikhathi esifanayo ukudla okungabizi kakhulu ekudleni ukunciphisa i-glucose.
I-Oatmeal enesifo sikashukela sohlobo 2, ngenxa yezici ezithile zommbila nezakhiwo zayo eziwusizo, ayinciphisi kuphela ukumuncwa kwe-glucose ngumzimba, kepha futhi ingumkhiqizo wamakhalori aphansi kulabo abahlola isisindo sabo.
Kodwa-ke, njenganoma yisiphi isivuno sikakolweni, ama-oats, ngaphezu kwefayibha, nawo anenani elanele lama-carbohydrate. Futhi lokhu kusebenza njengesisekelo sabanesifo sikashukela sokungabaza usizo lwe-oatmeal kubo.
Ngakho-ke, akuyona yonke into engathandeki kangako ekuncomeni kodokotela mayelana nokudla kweziguli ezithembela i-insulin ngokufaka lokhu okusanhlamvu ekudleni kwabo. Ukubuyekezwa kuzanywa ukubhekana nemibono engqubuzanayo yochwepheshe ukuthi kungenzeka yini ukudla i-oatmeal nesifo sikashukela.
Izakhiwo nezinzuzo zama-oats
Lo mkhiqizo wokusanhlamvu, ngaphezu kwefayibhu nama-carbohydrate ashiwo kakade ngenhla, uqukethe izakhi zokulandela umkhondo kanye namavithamini, angaba usizo ezigulini ezincike kwi-insulin.
Ama-flat oat alusizo kusifo sikashukela sohlobo 2, kanye nohlobo lokugula 1, ngoba anomthelela kulokhu:
- ukuhlanzwa kwemithambo yegazi;
- ukususa i-cholesterol emzimbeni;
- ukulawulwa koshukela ozinzile egazini, ngoba kunezinto ezikwi-oats ezibandakanyekayo ekwenziweni komzimba kwama-enzymes we-insulin nama-glucose-break.
Ngaphezu kwalokho, labo abanganendaba ne-oatmeal abahlushwa ukukhuluphala ngokweqile futhi, njengomthetho, bangabi nezinkinga ngesibindi ngenxa yomthelela omuhle wokusanhlamvu emisebenzini yawo.
Kunezinhlobo ezintathu zomkhiqizo oats, okuvela okusanhlamvu lapho igobolondo elingaphandle, elibizwa ngokuthi yi-bran, lisuswa khona - lokhu kuyinkozo kanye nama-Hercule, kanye nomkhiqizo otholwe ngokuthoba okusanhlamvu ngendlela yama-flakes.
Ngokuqondene nokuqukethwe kwekhalori nokuqukethwe kwezinto eziyisisekelo, khona-ke uhhafu wenkomishi, futhi lokhu kungama-gramu angama-80 womkhiqizo, aqukethe:
- amakhalori angaba ngu-300;
- ezingaphezu kwama-50 amagremu we-carbohydrate;
- 10 kuya ku-13 amagremu amaprotheni;
- i-fiber - cishe amagremu ayi-8;
- nangaphakathi kwama-gramu ayi-5.5 wamafutha.
Ngokususelwa kule mininingwane, iphalishi kusuka ku-oats isenokuqukethwe kwe-carbohydrate ephezulu futhi uma uyipheka ngokufakwa kobisi, lesi sibalo singangezelelwa.
Ama-carbohydrate awuthinta kanjani ushukela ngemuva kokudla?
Ngakho-ke kungenzeka yini ukuthi udle i-oatmeal enoshukela noma cha?
Uma ubala ku-wokubala okuqukethwe kwe-carbohydrate engxenyeni ye-porridge, lapho ku-oatmeal angaphakathi kwamaphesenti angama-67. Futhi lokhu kuholela ekwandeni koshukela wegazi.
Emzimbeni ophilile, ushukela ulawulwa ngokukhiqizwa kwehomoni enjenge-insulin, enikeza amasignali ngokuqedwa kwayo kuwo wonke amaseli nasakhiweni segazi sokwenza amandla noma isitoreji.
Umzimba wabanesifo sikashukela ngeke ukhiqize ngokuzimela inani elifanelekile le-insulin, ngakho-ke kuboniswa ukuthi basebenzise ama-carbohydrate amancane ngangokunokwenzeka ukuze bangezi ushukela. Njengoba lokhu kusongela ubunzima obukhona kwisifo sikashukela ngendlela yezifo zenhliziyo, izilonda zohlelo lwezinzwa, kanye nezitho ezibonakalayo.
Fibre njengomlawuli weshukela
Ngaphezu kwama-carbohydrate, i-oatmeal iqukethe inani elikhulu kakhulu le-fiber, esiza ukulawula izinto emzimbeni futhi, ikakhulukazi, izinga likashukela ngemuva kokudla, ngokunciphisa izinga layo lokufakwa.
Ukuthola ukuthi yimiphi imikhiqizo efaneleka kakhulu ezigulini ezinesifo sikashukela, sebenzisa i-classifier noma i-index ye-glycemic. Kulokhu, kubhekwe:
- inkomba ephansi ye-glycemic yemikhiqizo, uma inkomba yazo inamanani ngaphakathi kwama-55 nangaphansi amayunithi;
- okumaphakathi, uma imikhiqizo inamanani we-GI aqala kusuka kuma-55 kuye kwangama-69 amayunithi;
- futhi inkomba ye-glycemic ephezulu inemikhiqizo lapho inani labo lisatshalaliswa lisuka kumayunithi angama-70 kuye kwangama-100.
Ngakho-ke kungenzeka yini ukuthi udle ama-hercule anesifo sikashukela? Inkomba ye-glycemic yeHercules cishe amayunithi angama-55.
Inkomba ye-glycemic ye-oatmeal emanzini iyunithi engama-40. Inkomba ye-glycemic ye-oatmeal obisini ingaphezulu kakhulu - cishe amayunithi angama-60. Inkomba ye-glycemic ye-oat iphansi - amayunithi angama-25 kuphela, kuyilapho inkomba ye-oat flakes glycemic ingaphakathi kwe-65, okuyi-GI ephezulu.
Ungayidla kanjani i-oats yesifo sikashukela?
Ukuthi i-oatmeal ilungele noma yimuphi umuntu kungangabazeki. Kodwa-ke, i-oatmeal yohlobo lwesifo sikashukela 2 kufanele isetshenziswe ngokuya ngemithetho ethile yokulungiselela nokusetshenziswa kwayo. Kuphela ngokubheka kwabo kuphela lapho kukhiqiza khona umphumela wokwelapha.
Oats
Kuyadingeka ukusebenzisa okusanhlamvu okungakatholakali okungama-oat, kanye notshani ne-bran, lapho kutholakala khona inani elikhulu kakhulu le-fiber.
Izinyathelo zeleveli kufanele zidliwe ngemuva kokuba sezizinzile, okungcono emazingeni okushisa asekamelweni. Zithathwa, njengomthetho, ngaphambi kokudla isidlo esikhulu engxenyeni yengilazi, umthamo kancane kancane unyuka kabili noma kathathu ngosuku futhi ungabe usaba khona.
Ungadliwa ukwelashwa
Cabanga izindlela ezimbalwa zokwenza i-oatmeal:
- muesli, i.e. izitsha zikakhokho esezivele zitholile. Lokhu kudla akusebenzi kangako emiphumeleni yokwelapha yesifo sikashukela, kodwa kusebenza kahle ekuzilungiseleleni, ngoba kwanele ukuthulula ukudla okukhishwa ubisi, i-kefir noma ujusi, futhi kulungele ukusetshenziswa;
- jelly kusuka kuma-oats noma i-decoction ejwayelekile kwabaningi. Ukudla okunjalo kwezokwelapha akusizi kuphela kubantu abanesifo sikashukela, kodwa futhi nasezigulini ezinokukhubazeka kokugaya ukudla noma umzimba. Ukuze wenze ijeli, kumane nje uthele okusanhlamvu okuphekiwe ngamanzi abilayo, gcoba ingxenye yengxenye yehora bese uyidla ngokungeza ubisi, ujamu noma izithelo;
- okusanhlamvu kwe-oat Kufanele afakwe ngaphambi kokugcotshwa ngamanzi abandayo, futhi aqunywe;
- imigoqo ye-oat. Kwabanesifo sikashukela, basebenza kakhulu ekuvimbeleni i-glycemia, ngoba ukuyidla ngenani lezicucu ezimbili kuya kwezintathu kungena endaweni yokusebenzela iphalishi-oatmeal. Ngomgwaqo noma umthamo ngesikhathi somsebenzi, ziyizinhlobo ezinhle zokudla kokudla.
Oatmeal
I-oatmeal ewusizo ngempela kushukela wohlobo 2 inezindlela ezimbili zokupheka - eyodwa, uma uthatha ama-Hercules groats, kanti owesibili, osebenza ngempumelelo, okusanhlamvu okugcwele kwe-oat.
Ukwehlisa isikhathi sokulungiselela kwayo, umkhiqizo kufanele ugcobhozwe ngamanzi, futhi mhlawumbe ubusuku bonke.
Ngaphambi kwalokhu, okusanhlamvu kudinga kuchotshoziwe kusetshenziswa i-blender. Bese kususwa amanzi abandayo, kufakwe amanzi abilayo bese kuphekelwa emlilweni ophansi kuze kuthambe.
Izindlela zokwelapha
Isibonelo, cabanga ngezinyathelo ezimbili zokwelapha:- umhluzi ngokufakwa kwama-blueberries. Ukuze wenze lokhu, yenza ingxubevange yemidumba evela kubhontshisi, amaqabunga aluhlaza okwesibhakabhaka nama-oats avuthiwe. Zonke zithathwa ekubalweni kwamagremu amabili womkhiqizo ngamunye. Ngemuva kwalokho le ngxube ichotshozwa usebenzisa i-blender. Ngemuva kwalokho ithululelwa ngamanzi abilayo (200-250 ml) bese ishiyelwa ubusuku bonke ukumiliselwa. Ekuseni, umhluzi uyahlungwa futhi udakiwe. Ngamahhafu wehora ngemuva kokuphathwa, izinga le-glucose egazini lehliswa kakhulu;
- okusanhlamvu okuphelele kwalokhu okusanhlamvu kufanele kufakwe emanzini njalo, bese kusikwa ngesigaxa senyama. Ngokombhalo izinkabi ezimbalwa zaleli zinto ezingavuthiwe zidinga ukuthululwa ngamanzi ngenani lelitha elilodwa bese zibiliswa imizuzu engama-30 kuya kwengama-30 emlilweni ophansi. Vumela umhluzi upholile, futhi emva kwalokho kuzobe kulungele ukusetshenziswa. Le iresiphi isebenza kakhulu ekusebenzeni kwesibindi okujwayelekile.
Amagatsha
Ngokuqondene ne-bran, yi-husk negobolondo lamabele, atholakala ngokugaya noma ukucubungula okusanhlamvu.
Njengoba aqukethe inani elikhulu kakhulu le-fiber, alusizo kuma-diabetes. Indlela abadliwe ngayo ilula, ngoba abadingi ukulungiselela.
Ukuze wenze lokhu, ngemuva nje kokuthatha i-spoonful of eluhlaza bran, baphuze ngamanzi. Ngokuqondene nomthamo, kancane kancane ulethwa kuze kube nezinkezo ezintathu ngosuku.
Contraindication
Ukwelashwa ngama-oats akwamukeleki ezimweni zesimo esingazinzile sesifo, kanye nokusongela kwe-insulin coma.
Amavidiyo ahlobene
Ingabe i-oatmeal ilungele uhlobo 2 sikashukela? Ungapheka kanjani umhluzi we-oat wehlisa ushukela wegazi? Izimpendulo kuvidiyo:
Izibalo zesifo sikashukela ziya ngokuya zisongela futhi ngakho-ke ukudla okudla ngokudla, njengokwelashwa okusekwe oats, kungenye yamathuluzi wokuguqula impilo yeziguli ezithembele ku-insulin.
