Impikiswano yokuthi ngabe i-pasta kungenzeka ngesifo sikashukela sohlobo 2 noma cha, iyaqhubeka emphakathini wezokwelapha. Kuyaziwa ukuthi lo ngumkhiqizo onekhalori ephezulu, okusho ukuthi ungalimaza kakhulu.
Kepha ngasikhathi sinye, imidwebo ye-pasta iqukethe amavithamini namaminerali amaningi awusizo futhi angenakuphinda atholakale, ngakho-ke kudingekile ukugaya okujwayelekile komuntu ogulayo.
Ngakho-ke kungenzeka yini ukuthi udle pasta onesifo sikashukela sohlobo 2? Naphezu kokungagudli kwengqinamba kwalolu daba, odokotela batusa ukufaka lo mkhiqizo ekudleni kwesifo sikashukela. Imikhiqizo kakolweni yeDurum ifaneleka kakhulu.
Ziwuthinta kanjani umzimba?
Ngenxa yokuqukethwe kwekhalori ephezulu ye-pasta, kuphakama umbuzo wokuthi yiziphi izinhlobo ezingadliwe kushukela. Uma umkhiqizo wenziwe ngofulawa ocolekile, okungukuthi, bangakwazi. Ngoshukela wohlobo loku-1, bangabhekwa njengabasizayo uma bapheke kahle. Ngasikhathi sinye, kubalulekile ukubala le ngxenye ngamayunithi esinkwa.
Isixazululo esizedlula zonke sikashukela yimikhiqizo kakolweni eyi-durum, ngoba inezakhi ezicebile kakhulu zamaminerali namavithamini (i-iron, potassium, i-magnesium ne-phosphorus, amavithamini B, E, PP) futhi iqukethe i-amino acid tryptophan, ehlisa amazwe adangele futhi ithuthukise ukulala.
I-pasta ewusizo ingaba kuphela kusuka kukakolweni we-durum
Ifayibre njengengxenye ye-pasta isusa ngokuphelele ubuthi emzimbeni. Iqeda i-dysbiosis futhi ivimbele amazinga kashukela, ngenkathi igcwala umzimba ngamaprotheni nama-carbohydrate ayinkimbinkimbi. Ngenxa yefayibha kuza umuzwa wokugcwala. Ngaphezu kwalokho, imikhiqizo eqinile ayivumeli ushukela osegazini ukuthi uguqule ngokunamandla amanani awo.
I-pasta inezakhiwo ezilandelayo:
- I-15 g ihambelana neyunithi engu-1 yesinkwa;
- 5 tbsp umkhiqizo uhambelana ne-100 kcal;
- khulisa izici zokuqala ze-glucose emzimbeni ngo-1,8 mmol / L.
Ingabe pasta kungenzeka ngesifo sikashukela?
Yize lokhu kungazwakali njengokujwayelekile, i-pasta ephekiwe ngokuhambisana nayo yonke imithetho ingaba usizo kwishukela ukwenza impilo ibe ngcono.
Kumane kunamathisela ukolweni we-durum. Kuyaziwa ukuthi isifo sikashukela sincike kwe-insulin (uhlobo 1) nokungathembeki kwe-insulin (uhlobo 2).
Uhlobo lokuqala alunqunyelwe ukusetshenziswa kwe-pasta, uma ngesikhathi esifanayo ukubanjwa kwe-insulin kubhekwa.
Ngakho-ke, umthamo ofanele wokubuyisa ama-carbohydrate aphumelelayo uzonqunywa ngudokotela kuphela. Kepha ngesifo sohlobo lwe-2 pasta kwenqatshelwe ngokuphelele ukusetshenziswa. Kulokhu, okuqukethwe okuphezulu kwefiber kumkhiqizo kuyingozi kakhulu empilweni yesiguli.
Esikhathini sikashukela, ukusetshenziswa okufanele kwe-pasta kubaluleke kakhulu. Ngakho-ke, ngesifo sohlobo 1 nohlobo lwe-2, ukunamathisela kunomthelela ozuzisayo epheshaneni lesisu.
Ukusetshenziswa kokunamathisela isifo sikashukela kufanele kube ngaphansi kwemithetho elandelayo:
- zihlanganise ne-Vitamin kanye ne-mineral complexes;
- engeza izithelo nemifino ekudleni.
Abantu abanesifo sikashukela kufanele bakhumbule ukuthi ukudla okunesitashi nokudla okune-fiber okuningi kufanele kudliwe ngokulinganisela.
Ngezifo zohlobo 1 nohlobo 2, inani le-pasta kufanele livumelane nodokotela. Uma imiphumela emibi ibonwa, umthamo onconyiwe uyamiswa (esikhundleni semifino).
Ungayikhetha kanjani?
Izindawo lapho kukhula khona ukolweni wedurum zimbalwa ezweni lethu. Lesi sitshalo sinikeza isivuno esihle kuphela ngaphansi kwezimo ezithile zesimo sezulu, kanti ukucubungula kwaso kudla isikhathi futhi kubiza kakhulu ngokwezezimali.
Ngakho-ke, i-pasta esezingeni eliphakeme ingeniswa iphuma phesheya. Futhi yize intengo yomkhiqizo onjalo iphakeme, inkomba ye-durum kakolweni pasta glycemic ine-low, kanye nenqwaba yezakhi zomzimba.
Amazwe amaningi aseYurophu ukuvimbele ukukhiqizwa kwemikhiqizo kakolweni ethambile ngoba ayinanzuzo yokudla. Ngakho-ke, yini engingayidla i-pasta enesifo sikashukela sohlobo 2?
Ukuthola ukuthi yikuphi okusanhlamvu okwasetshenziswa ekwakhiweni kwepasta, udinga ukwazi ukufakwa ekhompyutheni (kukhonjisiwe kwiphakeji):
- isigaba A- amamaki kanzima;
- isigaba B - ukolweni othambile (vitreous);
- isigaba B - ufulawa wokubhaka.
Lapho ukhetha i-pasta, naka imininingwane esephaketheni.
I-pasta yangempela esetshenziselwa ukugula ushukela izoba nalolu lwazi:
- isigaba "A";
- "Ibanga lokuqala";
- "IDurum" (ukungenisa i-pasta);
- "Kwenziwe ngoka- durum kakolweni";
- ukupakisha kumele kube sobala ngokwengxenye ukuze umkhiqizo ubonakale futhi usindeke ngokwanele ngisho nangesisindo esilula.
Umkhiqizo akufanele ube nemibala noma izithasiselo ezinephunga elimnandi.
Kuyelulekwa ukukhetha izinhlobo ze-pasta ezenziwe ngqo kwiziguli ezinesifo sikashukela. Noma yiluphi olunye ulwazi (ngokwesibonelo, isigaba B noma C) luzosho ukuthi umkhiqizo onjalo awulungele ushukela.
Uma kuqhathaniswa nemikhiqizo kakolweni ethambile, izinhlobo ezinzima ziqukethe i-gluten ethe xaxa nesitashi esincane. Inkomba ye-glycemic ye-durum kakolweni pasta iphansi. Ngakho-ke, inkomba ye-glycemic ye-funchose (ingilazi yama-noodle) amayunithi angama-80, i-pasta evela kumamaki ajwayelekile (athambile) kakolweni GI angama-60-69, futhi kusuka ezinhlotsheni ezinzima - 40-49. Inkomba yelayisi ye-noodle esezingeni eliphakeme ilingana amayunithi angama-65.
Imibandela yokusebenzisa
Iphuzu elibaluleke kakhulu, kanye nokukhethwa kwe-pasta esezingeni eliphakeme, ukulungiselela kwabo okulungile (okukhulu okuwusizo). Kufanele ukhohlwe nge- “Pasta Navy”, ngoba ziphakamisa inyama nengulube nesoso elihlanganisiwe.
Le yinhlanganisela eyingozi kakhulu, ngoba icasula ukukhiqizwa kwe-glucose okusebenzayo. Abantu abanesifo sikashukela kufanele badle i-pasta kuphela ngemifino noma ngezithelo. Kwesinye isikhathi ungangeza inyama ebusayo (inyama yenkomo) noma yemifino, isosi engafakiwe.
Ukulungiselela i-pasta kulula kakhulu - kubilisiwe emanzini. Kepha nakhu kune "amaqondana" wayo siqu:
- musa amanzi anosawoti;
- ungafaki uwoyela wemifino;
- ungapheki.
Ukulandela le mithetho kuphela, abantu abanesifo sikashukela sohlobo 1 nohlobo 2 bayozihlinzeka ngokwabo iqoqo ngokuphelele lamaminerali kanye namavithamini aqukethe umkhiqizo (ku-fiber). Ehlelweni lokupheka i-pasta kufanele uzame ngaso sonke isikhathi ukuze ungaphuthelwa umzuzu wokulungela.
Ngokulungiselela okufanele, ukunamathisela kuzoba nzima kancane. Kubalulekile ukuthi udle umkhiqizo osanda kulungiswa, kungcono ukwenqaba ukuthunyelwa "izolo". I-pasta ephekiwe ekahle idliwa imifino, bese yenqaba izithasiselo ngendlela yenhlanzi nenyama. Ukusetshenziswa kaningi kwemikhiqizo echaziwe nakho kungathandeki. Isikhathi sokuphumula esihle kakhulu phakathi kokuthatha izitsha ezinjalo izinsuku ezingama-2.
Isikhathi sosuku lapho usebenzisa i-pasta futhi siyiphuzu elibaluleke kakhulu.
Odokotela abaluleki ukuthi kudliwe i-pasta kusihlwa, ngoba umzimba ngeke "ushise" amakhalori atholwe ngaphambi kokulala.
Ngakho-ke, isikhathi esihle kakhulu kungaba isidlo sasekuseni noma isidlo sasemini. Imikhiqizo enzima yenziwa ngendlela ekhethekile - ngokucindezela inhlama (inhlanganisela yepulasitiki).
Ngenxa yalokhu kwelashwa, kumbozwe ifilimu evikelayo evimbela isitashi ukuba siguqulwe sibe yi-gelatin. Inkomba ye-glycemic ye-spaghetti (ephekwe kahle) iyunithi engama-55. Uma upheka unamathisele imizuzu emi-5-6, lokhu kuzokwehlisa i-GI kuye kuma-45. Ukupheka isikhathi eside (imizuzu engu-13) kuphakamisa inkomba ibe ngu-55 (ngenani lokuqala lika-50).
Ungapheka kanjani?
Izitsha eziboshwe ngodonga zilungile ekwenzeni i-pasta.
Ngomkhiqizo we-100 g, kuthathwa 1 litre lamanzi. Lapho amanzi eqala ukubilisa, engeza i-pasta.
Kubalulekile ukubavusa futhi sizame ngaso sonke isikhathi. Lapho i-pasta iphekiwe, amanzi ayakhishwa. Awudingi ukuwashahla, zonke izinto eziwusizo zizogcinwa.
Malini ongayisebenzisa?
Esikhathini sikashukela, noma yimuphi umkhiqizo kubalulekile ukucubungula izinkomba ezimbili. Okokuqala, iyunithi lesinkwa. Ine-12 g yama-carbohydrate (ukugaya kalula).Ukudlula lokhu kujwayelekile kwenza umkhiqizo ube yingozi, futhi izinga likashukela egazini liqala ukwanda.
Izipuni ezintathu ezigcwele ze-pasta, eziphekwe ngaphandle kwamafutha nososo, zihambelana ne-2 XE. Akunakwenzeka ukwedlula lo mkhawulo ngohlobo 1 sikashukela.
Okwesibili, inkomba ye-glycemic. Kwi-pasta ejwayelekile, inani layo lifinyelela ku-70. Lesi sibalo esiphakeme kakhulu. Ngakho-ke, ngokugula ushukela umkhiqizo onjalo kungcono ukungadli. Okuhlukile yi-durum kakolweni pasta, okumele ibiliswe ngaphandle koshukela nosawoti.
Thayipha isifo sikashukela se-2 kanye ne-pasta - inhlanganisela iyingozi impela, ikakhulukazi uma isiguli sikhuluphele. Ukuphuza kwabo akufanele kudlule izikhathi ezingama-2-3 ngesonto. Ngohlobo 1 sikashukela, ayikho imikhawulo enjalo.
Kungani kungafanele wenqabe i-pasta yesifo sikashukela:
I-pasta eqinile ilungele itafula likashukela.
Inama-carbohydrate amaningi, amunzwa kancane ngumzimba, enikeza umuzwa wokugcwala isikhathi eside. Ipasta ingaba "yingozi" kuphela uma ingaphekiwe kahle (igaywe).
Ukusetshenziswa kwe-pasta kusuka kufulawa yasendulo yesifo sikashukela kuholela ekwakhekeni kwama-deposits wamafutha, ngoba umzimba womuntu ogulayo awubhekane ngokuphelele nokuqhekeka kwamaseli wamafutha. Futhi imikhiqizo evela ezinhlotsheni ezinzima ezinesifo sikashukela sohlobo 1 icishe iphephe, iyanelisa futhi ayikuvumeli ukuphuma okungazelelwe kushukela egazini.
Amavidiyo ahlobene
Ngakho-ke sithole ukuthi kungenzeka yini ukuthi udle pasta onesifo sikashukela sohlobo 2 noma cha. Sikunikeza ukuba uzijwayeze nezincomo eziphathelene nokusetshenziswa kwazo:
Uma uthanda i-pasta, ungaziphiki intokozo "encanyana" enjalo. I-pasta elungiselelwe kahle ayilimazi isithombe sakho, ithakwa kalula futhi inika amandla umzimba. Isifo sikashukela, i-pasta iyakwazi futhi kudliwe. Kubalulekile nje ukuxhumanisa umthamo wabo nodokotela futhi unamathele ezimisweni zokulungiselela okufanele lo mkhiqizo omangalisayo.
