Vele ungathathwa kakhulu: ngezinzuzo, ukulimala kanye nezindlela zamantongomane kushukela

Noma yiluphi uhlobo lwesifo "esimnandi" - isifo sokuqala, sesibili, noma isifo sikashukela, sidinga indlela ekhethekile evela esigulini. Indima ebaluleke kakhulu kulokhu idlalwa ngokudla kwesiguli.

Uzodinga ufunde ukuthi ungayikhetha kanjani imikhiqizo efanele, ukubala amakhalori, ukuqapha ukuhambisana nemigomo yokudla. Yile ndlela kuphela eyokwenza inani le-glucose lifane ngokwejwayelekile.

Lapho ukuxilongwa kunguhlobo oluzimele lwesifo sikashukela, isisekelo sokwelashwa lapha ngokuqinisekile siyindlela yokudla ephansi ye-carbohydrate. Kufanele yakhelwe kahle. Kufanele wethule ukudla okuthile ekudleni kwakho. Inkomba ye-glycemic (GI) yisikhombisi esikhulu lapho kukhethwa khona. Ibonisa ukuthi okuqukethwe ushukela kukhuphuka kanjani ngemuva kokufakwa komkhiqizo, isiphuzo.

Odokotela bahlala basiza iziguli zabo ukwenza ukudla okufanele. Ingabe Amantongomane AseShukela? Kuyaziwa ukuthi amantongomane anesifo sikashukela aletha inzuzo ngokungangabazeki esigulini. Udinga nje ukwazi ukuthi ungawusebenzisa kanjani lo mkhiqizo ngendlela efanele, ukuze izimfanelo zawo ezibalulekile zibonakaliswe ngangokunokwenzeka.

Izinto eziwusizo

Igama lesibili lalo mkhiqizo liyaziwa - amantongomane. Eqinisweni, akukhona neze, ngoba kubhekisele kubamele bezinsimu ezivunyelwe kuhlobo 2 sikashukela.

Amantongomane

Ukwakheka kwamantongomane kufaka:

1. amafutha (aze afike ku-50%);
2. i-asidi (i-linoleic, i-stearic, i-oleic).

Ama-acid abhalwe ohlwini ayingozi esigulini, ngoba ayinawo i-cholesterol. Kepha amantongomane, anenkomba ye-glycemic yawo amayunithi ayi-15 kuphela, awawona ama-nati angenabungozi, awadliwa ngaphandle kwesilinganiso.

Ukwakheka kwamantongomane kufaka izinto eziningi ezilusizo. Phakathi kwazo kukhona:

• B, C, E amavithamini;
• ama-amino acid;
• ama-alkaloids;
• selenium;
• Isodiyamu
• calcium
• potaziyamu
• phosphorus

Okubaluleke kakhulu kwizifo ze-endocrine kunguvithamini C. Izinqubo ze-metabolic kulezi ziguli azinamathambo. Inani elidingekayo le-vithamini C liqinisa amasosha omzimba, landise ukumelana nomzimba ezifweni nakumagciwane.

ISelenium iyi-antioxidant ebambezela inqubo yokuguga. Iqabula umzimba wezinto eziyingozi. Ama-amino acid aqinisa uhlelo lwezinzwa. Njengomphumela wesenzo sabo, umsebenzi womzimba womuntu ukhuphuka, ukukhathazeka okunyamalalayo kuyanyamalala, ukulala kuvamile.
UTocopherol (uvithamini E) ulwa ngempumelelo nezinqubo zokuvuvukala emzimbeni, asheshise ukuphulukiswa kwenxeba.

Ama-alkaloids enza ngokwejwayelekile umfutho wegazi, anciphise izinhlungu, asebenze njenge-sedative, ebaluleke kakhulu lapho uhlelo lwezinzwa lungalingani.

Ungazithola emikhiqizweni yezitshalo, efaka izimbali, kulokhu - amantongomane.

Inkomba ye-Glycemic

Ukudla kwabanesifo sikashukela sohlobo 2 kufanele kufake ikakhulukazi ukudla, iziphuzo, i-GI okungekho ngaphezulu kwama-50 amayunithi. Ukudla okunjalo kuqukethe ama-carbohydrate ayinkimbinkimbi angadali ukwanda koshukela wegazi.

Ngaphezu kwe-GI ephansi, qiniseka ukuthi unaka amakhalori, okubaluleke kakhulu kwabanesifo sikashukela. Uma ugcina yomibili le mithetho, umphumela ngesimo sezinga leshukela elijwayelekile elijwayelekile, ukunciphisa isisindo ngokweqile, ngeke kukugcine ulindile.

Inkomba ye-glycemic ihlukaniswe izigaba ezi-3:

1. okuphansi - kusuka kumayunithi angama-0 kuye kwangama-50;
2. okuphakathi - kusuka kumayunithi angama-50 kuye kwangama-69;
3. ephezulu - kusuka kumayunithi angama-70.

Iziguli ezinesifo sikashukela kufanele zisekelwe ekudleni okuphansi kwe-GI.

Ukudla, iziphuzo ezinenani eliphakathi nendawo kungaba khona etafuleni lesiguli ngamanani amancane kungadluli izikhathi ezi-2 ngesonto. Ukudla okune-GI ephezulu kukhulisa kakhulu i-glucose egazini, kufanele kungafakwa ngokuphelele ekudleni.

Khumbula, inkomba ye-glycemic yamantongomane amayunithi ayi-15 kuphela. Kepha okuqukethwe ikhalori kwalo mkhiqizo amayunithi angama-552. ngama-gramu ayi-100.

Amafutha, amaprotheni athela lapha, awokugcina amunca umzimba ngokushesha okukhulu kunalawo aqhamuka ezinhlanzini nasenyameni. Ngaso leso sikhathi, okuqukethwe okuphezulu kwekhalori komkhiqizo kubeka isiguli uhlaka oluqinile - kwanele ukusebenzisa kusuka kumagremu angama-30 kuya kwangama-50 wamantongomane ngosuku.

Ukunambitheka okuphezulu kwe-nati akuzange kuqashelwe - abantu abaningi bayayithanda. Amantongomane athosiwe, omnombo wawo we-glycemic uphansi kancane futhi ufinyelela kumayunithi ayi-14 kuphela, afuneka kakhulu.

Ngesikhathi sokwelashwa okushisa, ubhontshisi onjalo uba lusizo kakhulu - andisa okuqukethwe kwama-polyphenols (antioxidants).

Kodwa ukuhambisana nesilinganiso kuyinto esemqoka ekusebenziseni lo mkhiqizo, ukudla ngokungalawulwa kungavusa imiphumela engathandeki. Akudingekile ukuthosa amantongomane epanini, engeza uwoyela, ngoba okuqukethwe kwawo kwekhalori kukhuphuka kuphela.

I-nati egeziwe ifakwa ku-colander ukuvumela uketshezi olwedlulele engilazini. Ngemuva kwalokho, amantongomane engxenyeni eyodwa abekwa ephepheni lokubhaka, abekwe kuhhavini. Imizuzu emihlanu ngamadigri angama-180 - futhi isidlo esimnandi, esinempilo sesimi ngomumo.

Amantongomane: ukulimala nezinzuzo zesifo sikashukela

Noma yimuphi, noma umkhiqizo obaluleke kakhulu ofakwe ekudleni kweziguli kufanele usondele ezinhlangothini ezimbili, ucabange ngemiphumela yawo emihle nemibi emzimbeni.

Kungaleso sikhathi kuphela lapho inkinga - kungenzeka ukuthi udle amantongomane wohlobo 2 lwesifo sikashukela - uyazixazulula, ngokuya ngezici zomuntu.

Ngakho-ke, amantongomane aqukethe i-fiber yokudla edingekayo ekusebenzeni kahle kwamathumbu. Lokhu kuyindawo enhle yempilo nokuvela kabusha kwe-lactobacilli, bifidobacteria. Ngesifo sikashukela, kukhiqizwa inani elikhulu lama-radicals wamahhala, ama-polyphenols (antioxidants) avela kumantongomane awasiza ukuba ashiye umzimba.

Amantongomane aqukethe i-tryptophan, impahla eluhlaza yehomoni yenjabulo ekhulisa umoya. Amavithamini we-B, i-choline isiza ukuthuthukisa imetabolism, yenza ukuthi i-retina imelane kakhulu nemisebe ye-ultraviolet. Amavithamini C, E aqinisa ukungatheleleki, enze umsebenzi wejwayelekile indawo yofuzo, umsoco wamafutha.

INiacin ivumela ukuthi imithambo yethambo isebenze ngokujwayelekile, ukuba khona kwayo kungukuvimbela isifo se-Alzheimer, isifo sohudo, isifo sofuba.

I-Potassium ne-magnesium kungenza kube yingcindezi ingcindezi, inesibopho sokusebenza kahle kwenhliziyo.

Zonke lezi zindawo ezinhle zamantongomane adingeka kakhulu kulabo abanesifo sikashukela esincike ku-insulin. Kepha kunezimpawu ezingezinhle. Amantongomane aqukethe inani elincane le-erucic acid, elibizwa nangokuthi i-omega-9.

Uma usebenzisa amantongomane ngobukhulu obukhulu, ukuqala kokuthomba kwehlisa ijubane, umsebenzi wesibindi nenhliziyo uyaphazamiseka. I-Omega-9 idonswa kancane. Ngalesi sizathu, amantongomane akufanele ahlukunyezwe.

Ngabe usebenzise yiphi indlela?

Ngaphandle kokungabaza, kufanele unikeze okuthandwa ngumkhiqizo ongavuthiwe. Kepha ikhasi le-nati ngezinye izikhathi libangela ukubonakaliswa komzimba, kuphakamisa ukuqunjelwa. Uma ngabe le ndaba ikukhathaza, kufanele ubheke ukuthi amantongomane athosiwe asebenza kanjani emzimbeni. Umuntu nomuntu ngamunye, mhlawumbe ukukhetha kokugcina kungaba ngcono kuwe.

Ibhotela lamantongomane

Isitsha esifanayo nsuku zonke siqala ukukhathazeka. Hlukanisa ukudla ngebhotela lamantongomane, amasaladi ngamantongomane. Lezi zokupheka ziphekwe zizodwa ngemikhiqizo evunyelwe, ngokumane ungeze ubhontshisi (we) omisiwe lapho.

Kulula ukwenza unama, udinga i-blender ukulenza. Ngenxa yalokhu, uzothola umkhiqizo onekhalori ephezulu, okungcono ukuthi ungeniswe ekudleni ekuseni.

Ngokwengeza amantongomane aluhlaza (0.5 kg), udinga ukusebenzisa imikhiqizo elandelayo:

• ½ tsp usawoti.
• 1 tbsp amafutha e-olive.
• 1 tbsp stevia.

Esikhundleni se-stevia, ungasebenzisa eyodwa yezinhlobo ezine zoju - ukaphayini, i-eucalyptus, lime, i-acacia. Idosi - isipuni esisodwa.

Uju olunamakhaladi akumele lusetshenziswe. Ingxenye encane yesinamoni yomhlaba izothuthukisa kakhulu ukunambitheka kokunamathisela, ukunciphisa ushukela wegazi. I-walnut ehlanhliwe ifakwa kuhhavini imizuzu emi-5 (izinga lokushisa lama-degrees angama-180), ichotshozwe ku-blender kanye nezinongo ezifakiwe. Ungangeza amanzi amancane uma uthanda i-spa yama-spa.

Imibandela yokusebenzisa

Abanye abantu baphatha amantongomane angama-2-3 ngosuku, futhi lokhu kuyabavumela ukuba bakwazi ukugcina amazinga abo kashukela engaphansi kwemingcele ejwayelekile. Udinga ukugxila kuphela ekufundeni kwe-glucometer.

Kungcono ukuthenga amantongomane ku-peel, ikhasi ngaphambi kokuwusebenzisa, ngoba ama-nati avela ngaphansi kwethonya lemisebe ye-UV.

Ubhontshisi futhi ungafakwa emanzini. Ungadli amantongomane anosawoti asuka ezikhwameni. Lo mkhiqizo ubambezela ukudlula koketshezi okuvela emzimbeni, kungadala ukwanda kwengcindezi. Inkomba ye-glycemic yethanga lamapani ayidluli okujwayelekile uma uyisakaza esinkwa se-rye.

Contraindication

Amantongomane adinga ukusetshenziswa ngobunono, awakhonjiswa wonke umuntu. Kufanele ulahle umantumba lapho umuntu ethambekele ekubeni ngokweqile, ukukhuluphala ngokweqile, ngokweqile.

Ukuxhumana okusetshenziselwa kukhona i-asthma, isilonda esiswini.

Umkhiqizo ongavuthiwe kufanele udliwe ngokucophelela uma kunezinkinga zokugaya. Ifayibha iqukethe i-fiber, ngakho-ke i-contraindicated ezifweni zepheshana lesisu.

Amavidiyo ahlobene

Ividiyo ezosiza ekuboneni ukuthi isifo sikashukela singawadla amantongomane nokuthi yini izinzuzo ezizilethayo emzimbeni:

Amantongomane wohlobo lwesifo sikashukela 1 nohlobo 2 angumkhiqizo obalulekile wesifo sikashukela, kodwa ungawusebenzisa uma kungekho okuphikisana.