Isifo sikashukela mellitus yisishayo somphakathi wanamuhla. Izibalo zikhombisa ukwanda okuhamba kancane kodwa okuqinile kwesibalo sezinkinga zofuzo ezitholakele zokumelana ne-insulin.
Izinqubo ze-autogmune ze-aggressive, i-pathologies ye-insulin receptors, ukungasebenzi kahle kwe-pancreatic kwenza umuntu ancike ngokuphelele emithini elungisa ushukela, umsoco ofanele. Ama-lessils kushukela lesifo sikashukela angenye yamathuluzi "amnandi kakhulu" namathuluzi awusizo wokulawula i-glycemia.
Ukwelashwa kokudla kuyaziwa njengengxenye eyinhloko yokwelashwa nasekuvinjelweni kwezimo zesifo sikashukela. Amapharamitha aphambili wokudla okunqunywa ochwepheshe be-World Health Organisation.
Amamenyu wesifo sikashukela alalela imithetho yokulawula okuqukethwe kwekhalori yokudla. Kwenzelwe ukukhetha ukwakheka okuhle kwamaphrotheni, ama-carbohydrate, amafutha, angena emzimbeni kanye nokudla okuluhlaza nokuphekiwe. Ama-Lentils - umkhiqizo ongabalulekile ekudleni kwabanesifo sikashukela.
Izici eziwusizo
Ukudla ezimeni zesifo sikashukela kumele kulingane.
Isakhiwo sokudla kwabantu abagulayo kufanele sibe yilokhu: ama-60% ama-carbohydrate, amafutha e-25%, amaprotheni ayi-15%.
Kulokhu, ikhwalithi yemikhiqizo ye-carbohydrate ibaluleke kakhulu. Lapho ziba nzima ngokwengeziwe, zixinanisa ukungaguquguquki, ziyagaywa isikhathi eside.
Futhi lokhu kusho ukuthi ushukela lapho kudliwa ama-carbohydrate "ahamba kancane" kungena egazini ngokulinganayo - ngaphandle kokugxuma okungazelelwe. Izinzuzo zelensi yesifo sikashukela azinakuphikwa. Ukuqanjwa kwayo nokunambitheka kuyisisekelo esifanele sokudla okunempilo okunesifo sikashukela.
Izinhlamvu zeLentil zingama-carbohydrate “ahamba kancane” angama-64%, amafutha angama-3% namaprotheni angama-33%. Lesi sakhiwo sikuvumela ukuthi usisebenzise ngokugcwele ekudleni kweziguli ezinesifo sikashukela, sohlobo lwesibili nolokuqala. Amafutha aphansi anika ithuba ekulweni nesisindo ngokweqile, okuyingozi enkulu kwabanesifo sikashukela abahlushwa i-hyperglycemia (ukumelana ne-insulin).
Ngokwakheka okuyingqayizivele kunikeza amaprotheni e-lentils kubantu abaxhomekeke kuma-insulin.
Kufaka i-amino acid: i-lysine, i-methionine, i-cystine, i-phenylalanine, i-threonine, i-valine. Zingumbhalo obaluleke kakhulu wamaseli e-beta akhiqiza i-insulin futhi abhujiswa ngokungafanele yi-autoimmune (chromosomal) pathologies yi-leukocytes.
Ama-Lentils anokuqukethwe kwekhalori kuhlu lwe-250-300 kcal nge-100 g yokusanhlamvu okuphelele. Umkhiqizo ocutshungulwe futhi ohlume kahle ushintsha izakhiwo zawo. Esimweni sokuqala, cishe wonke amafutha alahlekile, elesibili - inqwaba yama-amino acid azuzisayo kanye nama-carbohydrate “asheshe” ayakhula. Inani eliphelele le-calorific ngesikhathi sokwelashwa okushisa lehliselwa ku-100-220 kcal.
Amakhulu ezincwadi abhaliwe kulokho okunesifo sikashukela. Akuwona ama-lentil kuphela anezakhiwo ezizuzisayo kulabo abahlushwa i-insulin nokuxhomekeka kwe-hyperglycemia. Imikhiqizo "evunyelwe" ihlanganisa: amantongomane, imifino eluhlaza namakhambi, u-soya, ushizi we-cottage cu, i-durum kakolweni pasta, isinkwa samabele, inhlanzi nenyama yenkukhu, amaqanda. I-oatmeal ephelele, okusanhlamvu okuqhakazile kanye nokusanhlamvu kwama-rye kwamukelekile.
Inkomba ye-Glycemic
Umphumela we-hyperglycemic wokusetshenziswa kokudla okuthile kuchazwa yinkomba ye-glycemic. Ibonisa ukuphelela okuhlobene nesilinganiso sokuqhekeka kwama-carbohydrate emgodini wokugaya ukudla. Ingxenye yama-carbohydrate avela kumkhiqizo othile izodinga ukuba khona kwe-insulin okuphoqelekile, okusele kungadalulwa yi-insulin-Independent.
Izinhlobo ezahlukahlukene zelensi
Embuzweni wokuthi ingabe lentwala ingadliwa yini ngesifo sikashukela sohlobo 2, kufanelekile ukuphendula ngokuqiniseka.
Inkomba ye-glycemic yelenti ebilisiwe ayidluli i-30% yesithiyo. Futhi lesi yisibalo esiphansi kakhulu sochungechunge lwemikhiqizo yemvelo, engafakwanga.
Ama-lens aqhathaniswa ne-cola, ujusi wamagilebhisi ohlanganisiwe noma uju ukhombisa inkomba ephansi ye-glycemic kathathu. Lokhu kusho ukuthi lapho isetshenziswa njengomthombo wama-carbohydrate, ukugcwala koshukela egazini kuyohlala kungaphakathi kwezinga elamukelekayo.
Ukudla kwesifo sikashukela sohlobo 2, ngaphandle kwamalobolo, kufanele kufake ukudla kwasolwandle okusa kancane, ubisi olusha lwe-skim, amakhowe namajikijolo asolwandle.
Lokhu kudla akubangeli ukukhuluphala kwezifo ezitholakele futhi ezitholakele, gxuma ngokushesha nge-glycemia.
Ama-Lentils anesifo sikashukela sohlobo lwe-2 aboniswa yimiphumela yocwaningo oluningi emkhakheni wama-proteinomics okunomsoco kanye nokudla okunomsoco. Izindlela zokusebenza okuphezulu kokuhlaziywa kwe-biochemistry yokudla okungenamsoco zibonisa ukuthi ukuntuleka kwamaprotheni, ukweqisa kwamafutha kanye “nokushesha” ama-carbohydrate ekudleni kuholela ekwandeni kwesibalo sezifo zenhliziyo ne-endocrine, ukuwohloka komzimba nofuzo.
Amagilebhisi ohlobo 2 sikashukela axazulula ukulingana kwezinto. Ine-palatability ephezulu futhi ingaba yisisekelo sezitsha eziningi ezihlukile kumbono we-gourmet.
Ukudla okuhle kwesifo sikashukela: iyiphi i-lentil enempilo?
Ama-lentel abomvu ase-Gibhithe, aphuzi, amnyama noma ansundu - nganoma yiluphi uhlobo, lolu siko lokubhontshisi lunenkomba ephansi ye-glycemic ngakho-ke lunxaneleka kakhulu etafuleni kumuntu onesifo sikashukela. Isilinganiso sokusetshenziswa kwezinhlobonhlobo ezahlukene zelensi singaba ngamapharamitha: ukuba khona noma ukungabi khona kwegobolondo elinzima, ukuvuthwa kwesivinini, kanye nesivinini sokubila.
Beluga
Ama-lentils ama-brown, ama-French green and black (beluga) avame ukuphekelwa kusuka imizuzu engama-25 kuye kwangama-50 ngaphandle kokufaka kokuqala. Okubomvu nokuphuzi - imizuzu eyi-15 noma ngaphezulu. Okumangazayo ngokwanele, kepha izinhlobo ezidinga ukwelashwa okushisa okude nazo zinenani eliphakeme lokudla okuphezulu.
Ukudla okunesifo sikashukela kufanele kube okuhlukahlukene ngangokunokwenzeka, ngakho-ke izindondo ezinconywayo zilungiselela izitsha ezahlukahlukene:
- iphalishi namazambane acubuziwe;
- amasobho;
- pastes;
- amaqhude;
- amasaladi.
Kwisifo sikashukela, lokhu kudla kuguqulwa kususelwa ebangeni elithile lokuxhomekeka kwe-insulin noma ukumelana ne-insulin, kususelwa ezinhlelweni zokuthatha izidakamizwa zokulungisa kanye namahora okusebenza.
Isibonelo, ilensi eluhlaza ikuvumela ukuthi uguqule umthamo wekhalori njengengxenye yokusetshenziswa kwansuku zonke kwezitsha ezilungiselelwe ukuyisebenzisa. Izitsha zokuqala nezesibili, izitsha eziseceleni kanye nemililo eyakhiwe ngesisekelo salesi siko sikabhontshisi zingathwala inani lamandla amakhulu nelincane ngokuqhathaniswa nemifino nozakwethu bokusanhlamvu.
Leyo lentil inenzuzo ethe xaxa, ethinta kangcono i-metabolism, isuse izimpawu eziphambili zesifo sikashukela: i-arterial hypertension, hyperlipidemia, ukukhuluphala, i-hyperglycemia.
Ungadliwa
Izinhlobonhlobo zokupheka ezikhona zisebenzisa i-lens ziyamangaza.
Iningi lazo lingashintshwa nezindlela zokudla kwabanesifo sikashukela. Kulula kakhulu:
- buyisela isoso lamafutha nge-yogurt;
- Musa ukuthosa emafutheni, kodwa ubhake ngaphandle kwawo;
- faka i-cookware engasebenzisi induku;
- sebenzisa ama-sweeteners.
Umbuzo wokuthi yini okufanele udle ama-lentil uhamba ngokwawo uyanyamalala lapho kuphekwe isitshalo seqanda, ama-Brussels amahlumela noma iklabishi elibomvu, kuvela amakhowe, i-zucchini noma isilimo esidliwayo esinamagatsha anamanzi etafuleni.
Ithanga elinosawoti elibhakwe inhlanzi ezinamafutha aphansi nalo lihle kakhulu. Kulokhu, isitsha esisehlangothini lwengozi singaba iphalishi elilula emanzini.
Izinhlamvu zokudla ezineshukela ezineshukela zikhonjiswa njengomthombo oyinhloko wama-kilojoule. Igcotshwe kahle anyanisi noma ugalikhi, azikwazi nje ukuba nempilo kakhulu, kepha futhi zinambitheke ngendlela emangalisayo. Zilungiselelwe ngomhluzi wenyama nenhlanzi, ubisi, ku-decoction yezinongo nemifino. Amagilebhisi nawo angadayiswa ngemifino, ebiliswe ngaphakathi noma ibilisiwe.
Izitsha zeLentil zingafakwa njengamasaladi. Baphekiwe izaqathi eziluhlaza, utamatisi, ushizi we-cottage, ulethisi nesipinashi.
Ngama-radishes, ukhukhamba oluhlotshisiwe kanye neminqumo, ziba nzima kakhulu. Amasaladi anjalo afafazwa ngebhotela nejusi kalamula, ayoliswe nge-yogurt enamafutha aphansi.
Amasobho wesifo sikashukela se-lentil ayinenjabulo yangempela ye-gourmet. Zingaphekwa ngamakhambi, ushizi onamafutha aphansi kanye negalikhi, amahlumela eBrussels ne-broccoli. Amakhowe, u-celery, utamatisi kanye nama-clove kuzokwenza ukunambitheka kwesitsha sokuqala kuvezwe ngenhliziyo. Isobho seqanda elinama-parsley kanye no dill, kanye nesobho se-anyanisi lakudala, sihlanganiswe kahle nezinhlamvu ze-lentil ngaphandle kokuyekethisa ukunambitheka okuhleliwe.
Amagilebhisi enza izitsha zigcwale futhi zicebile, njengoba nayo inokunambitheka okukhanyayo nokumnandi. Ama-pastes amahle anempilo aphuma kuwo. Okusanhlamvu kukaLentil kuthatha indawo yamazambane nezinhlamvu, ithanga eligcwalisayo, iklabishi ne-casseroles ye-isitshalo seqanda.
Amavidiyo ahlobene
Mayelana nezakhiwo ezizuzayo zelensi zabanesifo sikashukela kuvidiyo:
Isifo sikashukela sohlobo 2 akusona isizathu sokwenqaba izakhi zomsoco. Ngemuva kokuthi ususe wonke ama-carbohydrate asheshayo emenyu, ngokubuya ungathola okunye. Ukusetshenziswa kwama-sweeteners aphephile kuzokuvumela ukuthi uzizwe ukunambitheka kwansuku zonke nokumnandi. Amatafula enkomba we-Glycemic, futhi okubaluleke - ama-lentils ukusiza. Amakhulu ezincwadi abhaliwe ukuthi angadlani sikashukela. Ngisho nohlu olukhawulelwe kakhulu lwemikhiqizo olunesabelo esithile sobunyoninco lungajika usuku nosuku lube imenyu enambithekayo futhi enempilo. Ama-Lentils enza ukuthi kwenzeke ukuthi ajike ku-100% futhi aguqule itafula lesifo sikashukela lingabonakali.
