Isifo esikhula ngamandla kulo bhubhane isifo sikashukela. Inkambo yesifo incike esimweni esivamile sesiguli, ukuba khona kwesisindo esengeziwe, umsoco ofanele.
Ama-Dietitians asungule ukudla kwezinhlobo ezahlukahlukene zezifo. Imikhiqizo evunyelwe ivunyelwe, ivunyelwe kanye naleyo edinga ukukhishwa kokudla.
IMandarin iyisithelo esishisayo selanga, esigcwele ukunambitheka okuhle nokuhle kukaKhisimusi. Iyini inkomba ye-mandarin glycemic? Ngiliphi iqembu lomkhiqizo? Kungenzeka yini ukudla ama-tangerines kushukela?
Kunzima ukuphendula ngokungangabazeki; kudingeka ucabangele inkinga kusukela kuma-engela ahlukene. Imbangela enkulu yalesi sifo ukungakwazi komzimba ukubhekana noshukela omningi ongena emzimbeni usuka ngaphandle. Uhlelo lwe-endocrine lukhiqiza i-insulin.
Isenzo sale hormone sihlose ukwehlisa amazinga kashukela. Ingxenye yesilinganiso esamukelwe isheshe idliwe, bese kuthi ingxenye eyedlulele iguqulwe ibe amaseli amanoni. Kulesi sifo sikashukela, umzimba awukwazi ukukhiqiza isilinganiso esifanele se-insulin ngokwanele ukwenza amazinga kashukela egazi abe ngokwejwayelekile.
Imithetho eyisisekelo yeziguli
Umsebenzi wesiguli ukusiza umzimba wakhe ekulweni noshukela, okungukuthi:
- yidla kuphela "okulungile" ukudla. Lezo ezingeke zidale ama-surges aqinile kushukela;
- landela ukudla okunqunyelwe ngokuqinile. Umongo wokudla ukukhipha okubabayo, okunesitashi, okunamafutha. Ngoba le yimithombo esemqoka yama-carbohydrate. Lezo zinto ezidonswa ngumzimba ngaso leso sikhathi, ngaphandle komzamo omkhulu;
- gcina isidlo sokudlela. Yidla ngasikhathi sinye, gcina izikhawu phakathi kokudla;
- phila impilo enempilo. Nqaba utshwala, ugwayi. Ukuzivocavoca kwasekuseni, ukuhamba kusihlwa emoyeni omusha. Imisebenzi yezemidlalo;
- ukuqapha okuqhubekayo kwamazinga kashukela. Imitha yeglucose yomuntu siqu nokuhlolwa okujwayelekile;
- ukwelashwa okufika ngesikhathi, okulawulwa ngudokotela ohambelayo.
Umgomo wokukhanya kwethrafikhi emandleni
Imikhiqizo yohlu Red (Kuvinjelwe): Chips, muffin, ushukela omnandi, amagilebhisi, ubhanana, amasoseji, amasoseji, inyama ebhemayo, izithelo ezikheniwe nezilondoloziwe, imajarini. Yonke into enokuqukethwe okuphakeme kwama-carbohydrate aqukethe ushukela, ine-GI ephezulu.
Ukudla okuvinjelwe ushukela
Imikhiqizo ephambili yemenyu (uhlu oluhlaza): iklabishi, imifino, ukhukhamba, izinhlamvu, inkukhu, inhlanzi ebilayo, ulamula, i-broccoli, i-grapefruit, imikhiqizo yobisi enokuqukethwe kwamafutha okungewona ngaphezu kwe-2,5% - imikhiqizo enenani eliphansi le-GI.
Uhlu oluphuzi lubandakanya imikhiqizo evumelekile. Zingadliwa ngokuqapha, zilawula ngokuqinile inani lokudla elisetshenzisiwe. AmaMandarins angokulesi sigaba.
Yini i-GI?
Inkomba ye-glycemic ukusabela komzimba kumkhiqizo odliwayo, ngemuva kwalokho okuqukethwe ushukela egazini kukhuphuka.
Isifo sikashukela kufanele sinake kuqala le nkomba. Uma ukuthathwa koshukela kungu-100%, khona-ke i-GI yeminye imikhiqizo iyinkomba yokuqhathanisa.
Ematafuleni wokuqhathanisa, izinkomba zemifino ehlukahlukene, izithelo, ukudla okulungile kubonakala kahle, kulula kakhulu ukuyisebenzisa.
Inkomba ephezulu ibhekwa njengokusuka ku-70 kuya ngaphezulu, umkhawulo ojwayelekile ukusuka ku-40 kuye ku-70, umkhawulo ophansi ongaphansi kwama-40. Imikhiqizo ene-GI ephezulu kufanele ingafakwa ekudleni kweziguli. Okuphakathi nendawo - kubhekwa njengokwamukelekayo, kepha ukusetshenziswa kwabo kunqunyelwe.
I-Gi mandarin
Isibalo esiqondile sincike ezinhlobonhlobo zezithelo, ubumnandi baso. Izingcezu ezimnandi kakhulu, ziyanda inkomba. Ngokwesilinganiso, kuyehluka kusuka ku-35 kuye ku-45, futhi lokhu kuyinkomba yomngcele.
Ezinye izithelo ezine-indices ezifanayo zisezigabeni ezihlukile. Ezinye zingaba, kanti ezinye zivinjelwe.
Akuncike ku-GI kuphela, kodwa futhi nenani lama-carbohydrate. Amagilebhisi ayizithelo ezenqatshelwe zabanesifo sikashukela, futhi i-mandarin iyavunyelwa. Kumagilebhisi, okuqukethwe kwe-carbohydrate kuphindwe kabili uma kukwi-mandarin. Kungakho bakuloluhlu olusebenzayo.
Kungenzeka yini ukuthi udle ama-tangerines wesifo sikashukela sohlobo 2?
Iziguli ezinalesi sifo zinikezwa umuthi futhi zinamathela ngokuqinile ekudleni.Ukudla ukudla okwenqatshelwe kuholela ekwandiseni, futhi umsoco ongafanele ngokuhlelekile wandisa inkambo yesifo, futhi kungahle kudale nomdlandla.
Tangerines zohlobo 2 sikashukela awusiwona umkhiqizo wansuku zonke, kepha awudingi ukubakhipha ngokuphelele ekudleni.
Izinhlangothi ezimbili zesithelo esisodwa
Izithelo ziqukethe inani elikhulu lezinto ezilandelwayo zomkhondo, usawoti wamaminerali, zinothile ngamavithamini B1, K, B2, D, fiber.
I-pearl ye-Juicy iqukethe amafutha abalulekile. Kuvame ukungezwa ekutshweni kwetiye, kuba khona ekuphekeni kwezithako zemithi. I-Tangerine peels yengezwe kuma-compotes, ukulondolozwa kanye nama-decoctions.
Umphumela onenzuzo emithanjeni yegazi, uvusele isifiso sokudla, amasosha omzimba, ukusheshisa imetabolism. Ama-tinctures otshwala ku-pearl ye-mandarin asetshenziswa izimonyo.
Amafutha amaMandarin abalulekile asetshenziswa ekubumbeni kwamakha. Ngokwengeza amaconsi ambalwa elangeni elinephunga, ungaba nomthelela omuhle ohlelweni lwezinzwa. Sebenzisa ukudangala, ukulala ukhathazekile, izimo ezicindezelayo.
Kodwa ngazo zonke izinzuzo ze-mandarin elanga, kufanelekile ukukhumbula izingozi ezifihliwe:
- kungadala ukushaya kwenhliziyo;
- ukukhonkotha kufanele kukhawulelwe kubantu abanezinkinga zokugaya, ukuvuvukala kwezinso nokuthamba;
- izinhlobo ezinqunyelwe, nzalo ziyi-allergen eqinile futhi nomzimba ophilile udinga ukuzidla ngokulinganisela;
- ama-tangerines amnandi ngokwanele, futhi lokhu kungavusa ukwenyuka okungathandeki koshukela;
- ijusi le-tangerine ligayaniswe iziguli ezinesifo sikashukela.
Ungadla ama-tangerines uma kungenzeka ukuthi unesifo sikashukela i-mellitus, inqobo nje uma ukusetshenziswa kungekuhle. Kuzoba wusizo ukuthola izeluleko kudokotela wakho, futhi futhi ufunde ukusabela komzimba wakho kulesi sithelo.
Ukudla noma indlela yokuphila
Ithebula 9 luhlelo oluthuthukisiwe, olunempilo lokudla okunesifo sikashukela sohlobo 2.
Imikhiqizo yobisi engabunjiwe enamafutha, okusanhlamvu, itiye le-herbal, izithelo ezimuncu zezithelo zosawoti (ulamula, uviniga) zivunyelwe. Izingxenye ezincane, ukudla njalo.
Ijusi eliswidi elisanda kufakwa liye laphulwa. Okusha kungumkhiqizo oyinkimbinkimbi wamanyikwe, ngokushesha okumunca, okuvusa ngokushesha ukukhuphuka kweglucose.
Lapho uhlanganisa imenyu, isilinganiso sekhalori esivumelekile, ijubane elibalulekile lesiguli liyabhekwa. Ukulandela ukudla okufanele kudinga ukuzithiba, ukukhuthazela. Akuwona wonke umuntu, umsebenzi onjalo uzoba lula. Ukuze uvikele ukuphazamiseka kwesisu, ukudla kufanele kuhluka. Ukudla okuyisithelo okusanhlamvu, isobho elikhanyayo, izimbotshana ezinamafutha kusikhathaza ngokushesha.
Izithelo, imikhiqizo yobisi, imifino ebhakwe, izinkukhu, amasaladi - yenza sikwazi ukudla kahle, okunempilo, nokunambithekayo. Izindlela zokupheka ezahlukahlukene zikuvumela ukuthi unake izifiso zokunambitha zesiguli, ngenkathi kungafaki ukudla okwenqatshelwe, ubheka okuqukethwe kwekhalori okufiswayo.
Amavidiyo ahlobene
Ufuna ukwazi ukuthi yiziphi izithelo ongazidla nesifo sikashukela nokuthi iziphi ezingcono ongazenqaba? Bese ubuka ividiyo:
Igama elithi "ukudla" lihambisana nomqondo wesikhashana. Isikhathi esithile sokuhambisana nemibandela ethile. Ungagcina ukudla noma wenze le mithetho inqubo evamile yokuphila. Ngale ndlela, umbhikisho wangaphakathi uyaphela, nokudla okufanele kuba yisitatimende esingadingi ubufakazi.
