UKUDLA OKWEHLISA USHUKELA WEGAZI KUSHUKELA: UHLU

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Namuhla, isifo sikashukela sesiphenduke inkinga yomhlaba wonke. Emhlabeni, amakhulu ezigidi zabantu analesi sifo.

Ezweni lethu, ngaphezu kwesigidi esingu-9.5 sabanesifo sikashukela. Eqinisweni, isibalo sikhulu kakhulu, ngoba abantu abaningi abakahlolwa futhi abazi ukuthi lesi sifo sibangelwa yini.

Wonke umuntu onesifo sikashukela ufuna ukwazi ukuthi yikuphi ukudla okunciphisa ushukela wegazi labo oshukela. Uhlu lubanzi kakhulu. Ukudla okhethwe kahle kuzosiza ukunciphisa ushukela futhi kunciphise umthwalo kumaseli we-pancreatic akhiqiza i-insulin ye-hormone. Yikuphi lokhu kushukela okunciphisa ushukela okwehlisa ukudla?

Ukudla kuthinta kanjani ushukela?

Ukucacisa, kunembile ukukhuluma ngemikhiqizo engakhuphi izinga likashukela, ngoba azikho ezingakwazi ukwehlisa.

Okuhlukile kungaba ngamakhambi kuphela, ukuthatha isiguli kunganciphisa ukutholwa kwemithi enciphisa ushukela ebekwe udokotela.

Kepha sizokhuluma ngemikhiqizo ongapheka kuyo izitsha ezahlukahlukene, namakhambi okwelapha, awasebenzi kuwo. Ngaphezu kwalokho, okokuqala kubalulekile ukukhuluma ngokuthi yikuphi ukudla okwehlisa ushukela wegazi ngohlobo 2 sikashukela.

Kusukela umbuzo wokuthi yikuphi ukudla okwehlisa ushukela wegazi ngohlobo 1 sikashukela akubaluleki kangako. Ngohlobo lokuqala, ungadla cishe yonke into uma i-bolus ibalwa kahle (inani le-insulin ngevolumu yokudla ethathiwe). Uhlobo 2 lwesifo sikashukela, ukudla iphuzu eliyinhloko lokuthola inkambo yalesi sifo.

Ukudla Okuphansi Kwe-Glycemic Index

Ngakho-ke, yikuphi ukudla okunciphisa ushukela wegazi uhlobo 2 sikashukela? Ithebula elinama-glycemic indices lizosisiza ngalokhu. Kunikeza umbono wokuthi ingakanani ushukela owakhiwa ngesikhathi sokuqhekeka komkhiqizo. Kubalulekile ukuthi abanesifo sikashukela basibheke njalo lesi sikhombisi.

Imikhiqizo yokwehlisa ushukela wegazi ngohlobo 2 sikashukela kanye nenkomba yabo ye-glycemic:

Imikhiqizo	Inkomba ye-Glycemic
Amakhambi omisiwe ezinongozi, izinongo	10
Ama-alimondi namantongomane, amantongomane zikaphayini	15
Ama-gherkins, isilimo esidliwayo esinamagatsha anamanzi, isipinashi, ama-walnuts	15
Isithombo, ulethisi, ama-hazelnuts	15
I-Zucchini (okusha), ukhukhamba, iklabishi (okusha)	15
I-leek, i-rhubarb, i-soy	15
Isitshalo seqanda (okusha), ulamula, i-cherry	20
Utamatisi (okusha), ama-blueberries, ama-raspberries	25
Izaqathi (okusha), ama-tangerine, ubisi	30
Ubhontshisi (omhlophe nobomvu), ujusi utamatisi, ama-apula	35

Uma umkhiqizo unenkomba engenhla amayunithi angama-50, abanesifo sikashukela akufanele basidle.

Ukudla okungcono kakhulu kokwehlisa ushukela wegazi ngohlobo 2 sikashukela

Ukudla kwasolwandle kungumkhiqizo weshukela ongcono kakhulu, ngoba uphansi emafutheni nakuma-carbohydrate. Inkomba yabo ye-glycemic incane kakhulu - ingaphansi kwamayunithi ayi-15.

Ngakho-ke, kwezimbaza, crab kanye ne-shrimp, inkomba ingamayunithi ama-5, kanye ne-tofu (bean curd) - 15.

Uma ukudla kwabanesifo sikashukela kuhlelwa ukuze imikhiqizo ethi ushukela omncane wegazi ivela engxenyeni noma ngaphezulu - lokhu kuzosiza ukwelula impilo. Yidla ukudla kwasolwandle okuningi, amakhambi, imifino. Into esemqoka ukungakhohlwa ukubheka itafula le-glycemic (carbohydrate)!

Mayelana nezinzuzo zezithelo nemifino

Wonke umuntu uyazi ngezinzuzo zemifino. Futhi okuqukethwe okuphansi kwe-glucose emifino kuluhlaza. I-Magnesium etholakala ku-broccoli nesipinashi izonikeza amazinga ashukela ajwayelekile kashukela.

Izinzuzo zemifino zikukucebheni kwamavithamini kanye nemicu yezitshalo. Nazi izinto ezisizayo zoshukela ezinciphisa ushukela wegazi:

I-Jerusalema artichoke. Umkhiqizo onesifo sikashukela obaluleke kakhulu, ngenxa ye-inulin ekwakhiweni kwawo. Ukuhlakazeka emzimbeni womuntu, inulin form fructose;
isilimo esidliwayo esinamagatsha anamanzi;
ubhontshisi;
anyanisi;
ukhukhamba
igalikhi. Kuqukethe i-thiamine, ebalulekile yesifo sikashukela;
Utamatisi Yehlisa ushukela wegazi ngezikhathi;
isitshalo seqanda neminye imifino.

Kuyathakazelisa ukuthi ukudla i-garlic eluhlaza kuvusa ukukhiqizwa kwe-insulin yama-hormone ngamangqamuzana endlala ye-endocrine. Inkomba ephansi ye-glycemic nayo iyimpawu yezithelo, yize abaningi besaba ukuzidla - izithelo zimnandi. Kepha lokhu akunjalo. Udinga nje ukwazi ukuthi yiziphi izithelo ongazidla nesifo sikashukela.

Izithelo ezingabizi kakhulu futhi ezidumile yilezi:

ukwatapheya. Kulesi sithelo, okuqukethwe okuphezulu kwezakhi ze-fiber nokulandelela okunciphisa ushukela;
ulamula nama-apula;
UCherry I-antioxidant enhle kakhulu enokuqukethwe okuphezulu kwefiber;
amawolintshi namagilebhisi.

I-Avocado ibhekwa njengengcono kakhulu. Inamafutha amaningi we-fiber kanye ne-monounsaturated. Ama-Avocados akhonjiswa isifo sikashukela sohlobo 2. Imifino nezithelo azisebenzi kuphela ngendlela yazo eluhlaza. Noma imaphi amasaladi afakwa futhi abilisiwe, kanye nemifino enosiwe kahle amazinga aphansi kashukela.

Izinongo ezinempilo

Izikhathi zonyaka zisiza nokulwa ushukela, ngoba zonke izinongo namakhambi ane-carbohydrate zinenani elithandekayo lama-carbohydrate. Uwoyela we-Olive noma odlwengulwayo ulungele ukugqoka amasaladi wemifino. Amafutha e-flaxseed nawo asetshenziswa kakhulu ngenxa yokuqukethwe kwawo okuphansi kwe-carbohydrate, ngaphezu kwalokho, iyisitlo esihle kakhulu sokulwa nokuvuvukala.

Izinongo ezisebenza kakhulu zokuqinisa ushukela wegazi yilezi:

ginger (impande);
ugarlic (eluhlaza) no-anyanisi;
isi-turmeric. Umphumela ozuzisayo we-metabolism emzimbeni.

ICinnamon isebenza kakhulu futhi iyatholakala. Ungamane uyiphuze ngokufaka isipuni sekota lempuphu emanzini. Ngokusetshenziswa kwayo njalo, izinga loshukela enyangeni lingehla ngo-20%.

Sebenzisa ukuthosa nezinongo kaningi ekudleni kwakho kwansuku zonke futhi ungatholi ukunambitheka okukhulu kwesitsha, kodwa futhi nezinto ezizuzisayo eziqukethwe ngokwakhiwa kwazo.

Isicubu Esibalulekile Sabashukela

Impahla ebalulekile yefayibha, njengefayibha yokudla, ukuthi yehlisa ijubane inqubo yokufakwa kweglue kusuka emathunjini. Futhi ngenxa yalokho, ushukela ungena egazini kancane kancane.

Ukudla okuthe xaxa okudlayo, kancane kancane amazinga akho kashukela egazini ngemuva kokudla. I-Fibre kungcono ukuthatha ngesimo sayo esimsulwa, kepha hhayi ukudla ngokweqile. Njengoba okuqukethwe okuphezulu kwefiber emzimbeni kuzovusa ukuqunjelwa kanye ne-flatulence.

IFibre iyingxenye cishe yemifino yonke: iklabishi, ukwatapheya, upelepele, i-zucchini nabanye. Kepha ayinawo umphumela wokwehlisa ushukela. Ngiyabonga ngakho, ukumunca ushukela osuka emathunjini nokungena kwawo kamuva egazini kuyehla.

Kepha ngasikhathi sinye, i-fiber ayeki ukuba yingxenye yokudla ebaluleke kakhulu. Ngakho-ke, uma i-fiber i-soluble, inomphumela onenzuzo ku-flora yesisu esikhulu. Futhi uma ingafakwa, izosusa konke okulimazayo nokungadingekile. Akumele sikhohlwe ukuthi i-fiber itholakala ezithelo, nasezinolweni, nakuma-legamu. Futhi le mikhiqizo iqukethe ama-carbohydrate amaningi. Ngakho-ke, ungakhohlwa ngenkomba ye-glycemic.

Isigaxa Sonke Somzimba

Isifo sikashukela, i-oatmeal ilusizo kakhulu. Kukhona ushukela omncane ku-oatmeal futhi uzokwehlisa ingozi yesifo sikashukela. Kungcono kakhulu, engeza izingcezu zeparele noma imbewu entsha kumakhanda aseHerculean. Okunye okusanhlamvu kunezakhiwo ezizuzisayo ezifanayo.

Imikhiqizo yobhontshisi kanye namantongomane kungumthombo we-fiber

Izitsha ezenziwe nge-lens noma i-legumes zilusizo kakhulu kushukela. Akudingeki uzidle kanye kanye ngosuku.

Ubhontshisi nobhontshisi onemibala kuzonikeza umzimba wakho ngamaminerali awusizo namaprotheni, kuyilapho kungeqi isilinganiso esivunyelwe sama-carbohydrate.

Wonke amantongomane, ngaphandle kokukhetha, aqukethe ama-carbohydrate, kepha inani lawo lihlukile. Ezinye izinhlobo zamantongomane zinama-carbohydrate amaningi, kanti ezinye zimbalwa. Amantongomane acebile kakhulu ezintweni ezahlukahlukene zokulandela umkhondo, kanye namaprotheni kanye ne-fiber. Ngakho-ke, angakwazi futhi kufanele aqedwe.

Kufanele ucacise inani lama-carbohydrate kulowo nalowo mkhiqizo, ubhekise etafuleni lapho kuboniswa khona ukwakhiwa kwezakhi zomzimba. Ithebula kufanele ngaso sonke isikhathi libe seliseduze, njengesikali ekhishini. Iqiniso ngukuthi udinga ukudla amantongomane ngokuqapha, hhayi ngaphezu kwama-gramu angama-50 ngosuku ngenxa yokuqukethwe kwawo kilojoule ephezulu.

Amantongomane - isitolo se-fiber

Futhi amantongomane anempilo kakhulu yilezi:

ama-walnuts nama-alimondi;
amantongomane amantongomane namantongomane.

Tea, ikofi nezinye iziphuzo

Ungaphuza ikhofi netiye, futhi ngisho neCoke, uma ingenawo ushukela. Futhi ukwenza isiphuzo sibe simnandi, engeza izikhala ezinoshukela (zithengiswa ngefomu lethebhulethi).

Akufanele uphuze itiye elinamabhodlela eli-iced - liqukethe ushukela. I-soda ebizwa ngokuthi "yokudla" imvamisa iqukethe izithasiselo ezivela kumajusi wezithelo, futhi lokhu kungumthombo wama-carbohydrate.

Ngakho-ke, ngaso sonke isikhathi funda ngokucophelela ukwakheka okuboniswe kwilebula. Isifo sikashukela akufanele sidle amasobho agxilisiwe. Kungcono ukuthola izindlela zokupheka ezinoshukela ezinciphisa ushukela wegazi futhi uzenzele isobho se-carb ephansi, njengomhluzi wenyama nezinongo.

Amavidiyo ahlobene

Ungayisebenzisa kanjani imikhiqizo ukunciphisa ushukela wegazi:

Ngakho-ke, izithelo nemifino, kanye nemifino, ukudla okungcono kakhulu kashukela. Zidinga ukuthathwa ngabantu abaphilile njengokuvikela izifo. Ezigulini ezinesifo sikashukela sohlobo 2, kubaluleke kakhulu ukungadli ngokweqile, ngoba kuzoba nzima ukubheka amazinga kashukela egazini. Hlola uhlu lokudla okunempilo etafuleni le-glycemic. Yonke imikhiqizo enenkomba engezansi kwama-30 amayunithi esifo sikashukela ivumelekile. Lapho ukhetha indlela odla ngayo, kubalulekile ukubonana nodokotela wakho. Ukuthola indlela yokudla kubalulekile ikakhulukazi ezigulini ezinesifo sikashukela sohlobo 1, ngoba zijova insulin nsuku zonke. Ngesifo sikashukela, ungadla okumnandi futhi okuhlukahlukene. Usebenzisa imikhiqizo evunyelwe ekuphekeni, ungakha "ubuciko" bokucophelela obungaphasi ezitsheni zokudlela.

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