Isifo sikashukela yisifo esingamahlalakhona.
Ekwelashweni kwakhe, elinye lamaphuzu aqakathekileko umsoco: ukulawulwa okuphelele kwesibalo nohlobo lwama-carbohydrate adliwayo kuyadingeka, omunye wemithombo yawo oyimifino.
Vele, udokotela ozobe esekhona uzokuchazela ngokudla kwalesi sifo, kodwa kuzosiza ukwazi kabanzi ngemininingwane yokuthi imiphi imifino engadliwa yisifo sikashukela futhi engakwazi.
Khumbula ukuthi ezigabeni zokuqala zesifo sikashukela sohlobo 2 (okuvame kakhulu), okuwukuphela kwendlela yokwelashwa ukudla okucatshangwayo, futhi uma unamathela ngokuqinile ezincomeni, lesi sifo ngeke sikudle impilo yakho.
Ukudla Okungajwayelekile Kwe-Raw Food - Ukupholisa Ushukela Kwama-30 Day
Akukhona nje kuphela ukuthi imifino ngokwayo ingumthombo obalulekile wamavithamini adingekayo emzimbeni, abaluleke kakhulu kwabanesifo sikashukela, ngoba benza imisebenzi eminingi ehlukene ngasikhathi sinye:
- neqhaza ekujuleni kwenhliziyo kwe-glycemia;
- ukusheshisa i-carbohydrate metabolism, kunxephezela ukwehluleka;
- thuthukisa umzimba;
- asize amazinga aphansi kashukela;
- hlanganisa ama-amana anobuthi;
- thuthukisa imetabolism ngokuvamile;
- kugcwala ngama-amino acid abalulekile nezinto zokulandela umkhondo ezidingekayo ekusebenzeni okujwayelekile, i-fiber fiber.
Njengoba ubona, ukubaluleka kwabo akunakufikelwa ukugcotshwa ngokweqile, into esemqoka ukwazi ukuthi yimiphi imifino edliwayo enesifo sikashukela sohlobo 2, futhi okungcono ukugwema.
Inkomba ye-Glycemic yezithelo nemifino
Kukhona imifino nezithelo ezisehlisa ushukela wegazi, ezisekela i-glycemia, okungukuthi, ushukela osezingeni elifanayo, nalezo ezikhuphukayo.
Ukunquma ukuthi imiphi imifino nezithelo ezinokwenzeka ngesifo sikashukela, itafula lizokusiza, elibonisa ama-glycemic indices emifino ngayinye, akhombisa izinga lokukhuphuka kwezinga likashukela ngemuva kokulidla.
Inkomba ye-glycemic iveziwe (ngamafuphi i-GI) njengephesenti futhi ikhombisa ushintsho kuzinga le-glycemia amahora ama-2 ngemuva kokudla. Izinga eliphakathi le-GI lithathwa njengama-55-70%, eliphansi - lifinyelela kuma-55%, eliphakeme - ngaphezulu kwama-70%.
Ngokusobala, abanesifo sikashukela batuswa imifino enenkomba ye-glycemic ephansi. Ngakho-ke, imiphi imifino ehlisa ushukela wegazi? Imifino ewusizo kakhulu yohlobo 2 lwesifo sikashukela utamatisi, ukhukhamba, imifino, i-broccoli, isithombo, iklabishi yazo zonke izinhlobo, uphizi oluhlaza, u-anyanisi, izaqathe, ulethisi weqabunga, i-asparagus nesipinashi, upelepele wensimbi, njll.
Izazi zezempilo zincoma ukungeza amaqabunga wesipinishi ezitsheni.
Odokotela batusa ukudla isipinashi sesifo sikashukela sohlobo 2. Ibizwa ngokuthi “umshanelo wesisu,” kanti i-GI yayo ingamayunithi ayi-15 kuphela. I-pepper pepper nayo ilusizo kakhulu kusifo sikashukela sohlobo 2. Inenkomba ye-bell pepper ephansi ye-glycemic - amayunithi ayi-15.
Isithombo esiluhlaza ngesifo sikashukela sohlobo 2 singumkhiqizo okumele ube ekudleni. Okokuqala, inkomba ye-glycemic ye-radish iphansi. Futhi okwesibili, i-choline equkethwe ku-radish ibandakanyeka kuzinzo zokulinganisa kwe-glucose egazini.
Kepha itheniphu yohlobo 2 sikashukela inomphumela wokupholisa kumanyikwe.
Kungenzeka yini ukuthi udle i-leek yasendle kwisifo sikashukela futhi kusiza kanjani? Okokuqala, ugalikhi wasendle ngohlobo 2 sikashukela ulusizo olukhulu, ngoba kuvimbela ukuthuthukiswa kwezifo zenhliziyo, i-GI yayo ingamayunithi ayi-15.
Kungenzeka yini ukudla isitshalo seqanda ngesifo sikashukela? Yebo, basohlwini lokudla okungadliwa ngabanesifo sikashukela. Inkomba ye-glycemic ye-isitshalo seqanda ngamayunithi ayi-10 kuphela.
Yimiphi imifino engadliwa sikashukela?
Ngokusho kwetafula, imifino eminingi kusamele ishiywe, ikakhulukazi amazambane azo zonke izinhlobo. Ngeke nje zilethe izinzuzo, kepha zingalimaza kakhulu, zenze lesi simo sibhebhetheke ngokwengeziwe ngoshukela egazini.
Imifino eyingozi kakhulu yohlobo 2 sikashukela:
- amazambane aqukethe isitashi futhi akwazi ukukhulisa kakhulu amazinga kashukela lapho kudliwa (i-GI yezitsha ezihlukile zamazambane awo kuyehluka kusuka kuma-65 kuye kuma-95%);
- i-beet ebilisiwe enezinga le-GI lama-64%;
- ithanga elibhakwe;
- i-zucchini ngesimo se-caviar noma nje ethosiwe;
- itheniphu, itheniphu;
- i-parsnip;
- izaqathe ezibilisiwe, ezandisa ushukela, kanye ne-cholesterol eyingozi egazini.
Kodwa-ke, amanani aphezulu we-GI yemifino engenhla akusho ukuthi onesifo sikashukela kuzodingeka akhohlwe ngabo unomphela. La mazambane afanayo angagcotshwa isikhathi eside emanzini, kanti inani lesitashi kulo liyokwehla ngokubonakalayo, futhi, ngenxa yalokho, izinga lokulimala esigulini esinesifo sikashukela.
Ungasebenzisa futhi le mifino ngokuhambisana nemikhiqizo eyehlisa izitsha ze-GI jikelele, ngokwesibonelo, ngamakhambi, utamatisi omusha, inkukhu enamafutha amancane, inhlanzi. Funda imininingwane mayelana nokuthi imiphi imifino nezithelo zikashukela ezamukelekayo, bese ulungiselela amasaladi e-compaction ehlukahlukene ngokungezelelwa okuncane kukazithelo zakho ozithandayo, amazambane, njll.
Iziphakamiso zokusetshenziswa
Kubalulekile ukuthi ungazi nje kuphela ukuthi yimiphi imifino engadliwa yisifo sikashukela sohlobo 2, kodwa futhi ukuyidla ngendlela efanele.
Imifino ene-GI ephansi ingadliwa cishe kunoma yiluphi uhlobo, kepha ilusha kakhulu, ngoba ilusizo kakhulu emzimbeni, wonke amavithamini agcinwa kuwo.
Kuliqiniso, okunye ukudla akudliwanga kungavuthiwe, lapho kungabiliswa khona noma kubiwe. Imifino ebhakwe kuhhavini iphenduka imnandi kakhulu, ungayifafaza kancane ngaphambi kokupheka ngamafutha omnqumo. Ukudla okuthosiwe kugwenywa kangcono. Abaningi baqiniseka ukuthi ukuthosa ngosawoti omncane ngokuqinisekile ngeke kulimaze, kodwa ngisho nesipuni kukhulisa kakhulu okuqukethwe kwekhalori yesitsha.
Khumbula ukuthi imenyu kufanele ihluke ngangokunokwenzeka: ungayeki ukukhetha kwakho kumifino eyintandokazi engu-2-3, kodwa zama ukufaka yonke imifino evunyelwe, uyishintshanise ukuze inikeze umzimba ngokugcwele izinto ezinjalo ezidingekayo. Manje ungathola izinhlobo eziningi zokupheka zabanesifo sikashukela lapho imifino engathandwa ingafiyelwa imaski, ihlanganisa naleyo oyithandayo.
Kuzoba ngcono uma imenyu ingeyakho uchwepheshe wezokudla onempilo ongabheka ukuthi imiphi imifino edliwayo yesifo sikashukela kuphela, kodwa nezimpawu zomzimba, ubukhulu besifo sikashukela, uhlobo.
Uyacelwa ukuthi uqaphele ukuthi ingxenye yama-carbohydrate ekudleni kwansuku zonke akufanele idlule i-65%, fat - 35%, amaprotheni - 20%.
Imifino ayithinti ngokuqondile i-glycemia kuphela, kodwa futhi inomphumela ongaqondile empilweni yabanesifo sikashukela, futhi lokhu kudinga ukunakwa lapho kulungiswa imenyu. Qiniseka ukuthi udla upelepele obomvu, obenza i-cholesterol ijwayelekile, ebaluleke kakhulu kushukela, futhi futhi iyigumbi lamavithamini.
Isiphuzo siklabishi esimhlophe kade sisetshenziswa ngabantu ukwelapha isifo sikashukela, ngoba sinciphisa kakhulu ushukela. Isitshalo seqanda sisiza ukususa izinto ezinamafutha nezilimazayo emzimbeni. Ithanga libandakanyeka ekusebenzeni kwe-insulin, ukhukhamba uqukethe izinto ezibalulekile esigulini, i-asparagus inothile amavithamini, i-folic acid. Futhi yile ndlela utamatisi othandwa yiwo wonke umuntu abhubhisa ngayo amanye ama-amino acid abalulekile kithi.
Izindlela Zokupheka
Njengoba sekushiwo, imifino nezithelo ezinokuqukethwe okunoshukela omncane kudliwa kangcono ngendlela eluhlaza, okungenani ingxenye yazo.
Akukhona nje kuphela ukuthi inani elincipha ngokushesha lamavithamini ngesikhathi sokwelashwa okushisa, kepha futhi ukuthi lapho ukubilisa, ukubhaka, njll. Ama-carbohydrate ayinkimbinkimbi aqala ukuhlephuka abe alula, ngenxa yalokho inkomba ye-glycemic yemifino ebilisiwe inyuka kakhulu, ingaphenduka kusuka kokuphansi kuye mude.
Isibonelo, kumakherothi aluhlaza i-GI - 30%, futhi ebilisiwe - kakade ama-85%. Kungashiwo okufanayo nangeminye imifino eminingi eminingi. Ngaphezu kwalokho, ukwelashwa okushisa kubhubhisa i-fiber ebalulekile, lapho emzimbeni kunciphisa ukumuncwa kwama-carbohydrate. Ngasikhathi sinye, isilinganiso sokukhula kwe-GI ngqo sincike esikhathini sokulashwa kokushisa, ngakho-ke uma udinga ngempela ukubilisa imifino, hlola i-Intanethi ukuthola ulwazi lokuthi singakanani isikhathi esanele sokupheka, bese ucima umlilo ngendlela efanele.
Yonke imifino nezithelo ezinesifo sikashukela sohlobo 2 zicutshungulwa kangcono, ngokwesibonelo, zipheke kangcono kunokuphatha izitsha eziyinkimbinkimbi njenge-caviar, ezingathatha isikhathi esingaphezu kwehora ukupheka. .
Ukusetshenziswa kwama-marinade kungaba nomthelela ekwakhiweni kwezifo zenhliziyo, futhi abanesifo sikashukela sebethambekele kakhulu ekubhekekeni kwegazi elinomfutho wegazi.
Ngakho-ke, ukudla okunosawoti kuyingozi kubo. Ngokuvamile, izitsha zemifino ezahlukahlukene kufanele zibe yisisekelo sokudla kwabanesifo sikashukela.
Kwi-Intanethi, kulula ukuthola izindlela zokupheka zokunambitheka konke okuzokuvumela ukuthi ungazizwa ubandlululwa lapho ukhetha ukudla okulungile futhi ujabulele ukunambitheka kobuciko obusezingeni eliphezulu ngaphandle kokulimaza impilo.
Amavidiyo ahlobene
Yimiphi imifino elungele isifo sikashukela futhi yiphi engeyona? Izimpendulo kuvidiyo:
Njengoba ukwazi ukubona, abanesifo sikashukela abadingi ukuzikhawulela lapho bekhetha imifino ethile edliwayo, kodwa kunalokho khetha indlela efanele yokuyilungisa.
