YIKUPHI OKUSANHLAMVU ENGINGAKUDLA NGESIFO SIKASHUKELA SOHLOBO 2: IZINDLELA ZOKUPHEKA

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Indlela yokuzimela ye-insulin yokuzimela yesifo sikashukela i-mellitus (uhlobo lwe-2 isifo) i-endocrine pathology lapho amangqamuzana nezicubu zomzimba belahlekelwa ukuzwela kwabo i-pancreatic hormone insulin, okuphazamisa inqubo yokulethwa kwe-glucose kubo futhi, ngenxa yalokho, ukuthuthukiswa kwe-hyperglycemia (ushukela wegazi ophezulu) . Lesi sifo sidinga ukubhekwa njalo ukuthi yimiphi imikhiqizo engena emzimbeni futhi ikuhlobo luni.

Izazi zezempilo kanye nama-endocrinologists zigcizelela isidingo sokuhlukahluka kokudla. Enye yezindawo zokuhlonipha inikezwa okusanhlamvu, okungukuthi ngenxa yokwakheka kwabo okunothile, inkomba ye-glycemic kanye nomphumela omuhle kwizitho zomzimba kanye nomzimba wonke. Okulandelayo yingxoxo yokuthi yikuphi ukudla okusanhlamvu okungadliwa ngesifo sikashukela sohlobo 2 futhi yini izinzuzo zazo ezigulini.

Izici zomkhiqizo

Kwabanesifo sikashukela, kubalulekile ukubheka izici ezilandelayo zokudla nezitsha ezisuselwa kuzo:

Inkomba ye-glycemic (GI) iyinkomba ecacisa inani lokunyuka koshukela wegazi ngemuva kokufakwa komkhiqizo othize.
I-Insulin Index (II) iyinkomba ecacisa ukuthi ingakanani i-insulin edingeka ukubuyisa i-glycemia emuva kokujwayelekile ngemuva kokudla noma izinto ezithile kufakiwe ekudleni.
Okuqukethwe kwekhalori (inani lamandla) - kukhombisa ukuthi angakanani amandla umuntu awathola ngemuva kokuhlukanisa izakhi zomkhiqizo noma esitsheni.
Ukwakheka kwamakhemikhali - ukuba khona kwamaprotheni, amafutha, ama-carbohydrate, izakhi ezilandelwayo, amavithamini, ama-asidi nezinye izinto eziphilayo nezinto ezakhiwayo ekwakhiweni.

I-Porridge yisitsha esingafakwa kwimenyu yesifo sikashukela nsuku zonke

Kubalulekile! Kungenxa yesisekelo salezi zinkomba ukuthi iziguli ziqamba ukudla okukodwa bese zipenda imenyu, zizama ukukuguqula, kepha ngasikhathi sinye sikhiphe noma sikunqande ukudla okungavunyelwe.

Izinzuzo

Ukudla iphalishi sikashukela kuyindlela enhle kakhulu, enezinzuzo zako. I-Porridge ithathwa njengomthombo wama-carbohydrate ayinkimbinkimbi (ama-polysaccharides) aphakamisa ushukela wegazi kancane. I-carbohydrate eyinhloko i-fiber, engalula umuzwa wokugcwala, futhi ibe nomphumela omuhle esizweni sepheshana lesisu.

Ngaphezu kwalokho, okusanhlamvu ku-mellitus yesifo sikashukela kuyisitolo samavithamini abalulekile, amaprotheni ezitshalo, ukulandelela izinto ezidingekayo ukuze kugcinwe umsebenzi womzimba osezingeni elifanele nokuvimbela ukuthuthukiswa kwezinkinga zesifo “esimnandi”.

Iphalishi le-Buckwheat

Kunombono wokuthi i-buckwheat yinkambo eyinhloko yefomu elizimele lesifo le-insulin. Lokhu kuhlotshaniswa nomphumela wawo emzimbeni womuntu:

ukugcwala komzimba ngensimbi ethintekayo kwezokuhamba nokwakhiwa kwe-hemoglobin;
ukuqinisa izindonga zemithambo yegazi, ukuthuthukisa ukugqama nethoni yazo;
ukubuyiselwa kokuvikela umzimba;
ukwehlisa i-cholesterol yegazi;
ukubamba iqhaza ekunqandeni ukuthuthukiswa kwezifo zenhliziyo;
ukubamba iqhaza ezinhlelweni zohlelo lwezinzwa.

I-Buckwheat - isidlo esimnandi esehlangothini, sinothile ngezakhi zomzimba

Kubalulekile! Iphalishi le-Buckwheat ligcwele i-iron, potassium, calcium, i-magnesium, i-rutin, amaprotheni wemifino, amavithamini e-B-series.

Ama-Nutritionists atusa ukunaka i-buckwheat eluhlaza ("bukhoma"). Ihluke kulowo onsundu ngokujwayelekile ngoba ayizibolekisi ekwelashweni okushisa, okusho ukuthi igcina izinto eziningi ezilusizo ezidingekayo hhayi kuphela ngomzimba ogulayo, kodwa futhi nabantu abaphilile.

Oatmeal

I-Oatmeal ithathwa njengomkhiqizo onempilo, onjiniyela bezempilo batusa ukufaka kumenyu yomuntu ngamunye yesifo sikashukela sohlobo 2. Kuqukethe inani elikhulu le-fiber yokudla (kufaka phakathi i-fiber), izinto ze-lipotropic ezisusa i-cholesterol eyeqile emzimbeni.

Ngaphezu kwalokho, i-oatmeal iqukethe i-amino acid methionine ebalulekile, kanye nenani elibalulekile lama-antioxidants angahlanza umzimba wezinto ezinobuthi nangobuthi. Kubalulekile ukukhumbula ukuthi i-oatmeal kufanele ilungiswe kusuka ezinkomeni, hhayi emaphashini asheshayo. Endabeni yokugcina, i-GI yesitsha iyakhula, futhi nezinga lezakhamzimba liyancipha.

I-Oatmeal - isitolo sezinto ezizuzisayo ezinomphumela omuhle ekusebenzeni kwamathumbu

Iphalishi lebhali

Umkhiqizo onekhalori ephezulu, kepha uqukethe izinto ezibalulekile zomzimba wesifo sikashukela:

I-Vitamin A - edingekayo ekusebenzeni kwe-visual ukuhlaziywa, iqinisa amasosha omzimba, ivimbela ukuthuthukiswa kwezinqubo ezithathelwanayo, ikhuthaza ukuvuselelwa kabusha kwesikhumba ngokushesha;
Amavithamini e-B-chungechunge - ahilelekile kuzo zonke izinqubo zesistimu yezinzwa nokuthamba kwemizwa;
I-Vitamin D - isekela ukusebenza kohlelo lwe-musculoskeletal, transmit of nerve impulses;
i-tocopherol - ithathwa njenge-antioxidant enamandla ebhekele ukuvuselelwa kabusha nokuvuselelwa ngokushesha kwesikhumba, ulwelwesi lwama-mucous;
i-nicotinic acid - ivuselela ukusebenza kwe-lipids nama-carbohydrate, isuse i-cholesterol eyeqile, isebenze ama-pancreas, i-dilates imithambo yegazi, ivimbela ukuthuthukiswa kwe-pathology yenhliziyo;
phosphorus - isekela umsebenzi wesibindi namanyikwe, isheshisa izinqubo ze-metabolism;
ezinye izinto eziwusizo zokulandela umkhondo nezinto (i-fluorine, chromium, boron, silicon, zinc).

Kubalulekile! Amaresiphi we-barley groats agcizelela ukuthi kungenzeka ukusetshenziswa kwayo kungagcini njengezitsha eziseceleni, kepha futhi nezifundo zokuqala.

I-Millet porridge

I-Glycemic Index Porridge ephansi

Lo mkhiqizo unenani elikhulu lezinto ze-lipotropic ekwakhiweni, ukuze isitsha sikwazi ukugcina isisindo somzimba sikashukela ngaphansi kwemingcele eyamukelekayo. I-Millet porridge inamandla okuthonya ukusebenza kwamanyikwe, ivuselela ukwakheka kwe-insulin. Lokhu kubalulekile futhi ohlotsheni lwesifo sikashukela sohlobo 2, ngoba njengoba lesi sifo siqhubeka, amandla okuncipha womzimba ancishisiwe, futhi amaseli ezinqola zaseLangerhans-Sobolev aphelelwa amandla okusebenza.

Kunezindlela zokudla eziningana ezisuselwa ku-millet porridge. Umphumela walo omuhle emzimbeni womuntu uhlotshaniswa nenani elikhulu le-fiber, uvithamini A, i-nicotinic acid, amavithamini e-B, ukulandelela izinto (phosphorus, magnesium, potassium).

I-Corn porridge

Isitsha esingeleloqembu lemikhiqizo enenkomba ye-glycemic ephakathi nendawo (iyahlukahluka ngokuya ngobuningi bephalishi kanye nezinto zalo ezingaphansi). Ummbila uthathwa njengesisitolo sezinto eziwusizo ezidingekayo emzimbeni ogulayo. Ku-porridge kunenani elikhulu le-fiber yokudla, edonswa ngumzimba isikhathi eside.

I-Porridge esekwe kummbila - isidlo esizohlobisa itafula hhayi abagulayo kuphela kepha nabantu abanempilo

I-Corn porridge iqukethe i-enzyme ye-amylase, ebambezela inqubo yeshukela engena egazini.

Kubalulekile! Kepha ama-corn flakes adinga ukulahlwa. Ubuchwepheshe bokulungiselela kwabo buqukethe inani elikhulu kangaka lezigaba ukuthi umkhiqizo wokugcina awunazo izakhi zomzimba. Iphinde ibe nezinamba eziphakeme ze-GI.

UManka

I-Semolina iyindlela ongayenza, kodwa hhayi kwimenyu yesifo sikashukela. Noma inani elikhulu lefayibha lifakiwe esitsheni, noma kunjalo, kukhona isitashi esithe xaxa, okunconyelwe ukuthi kukhawulelwe uhlobo 2 lwesifo sikashukela. I-Porridge iyakwazi ukuthinta isisindo somzimba, ikwandise, okubuye kungathandeki ngesifo "esimnandi".

Ukuhlukumezeka kwe-semolina kungaholela ekushodeni kwe-calcium emzimbeni, okuzama ukunxephezela uhlelo lokugaya ngokuguqula inkambiso yezinqubo ezithile ezithile. Isitsha sinenkomba ephezulu ye-glycemic (65-70).

I-pea porridge

Enye yezitsha ezinconyelwe ukufakwa kwimenyu yomuntu siqu. Inenkomba ephansi ye-glycemic (35) futhi igcwalisa umzimba ngokuphelele ngezakhi ezibalulekile zomzimba.

Ukudla okusekwe nge-pea - umthombo wama-amino acid abalulekile

I-pea porridge iqukethe i-arginine, i-amino acid enezici ezilandelayo:

kuthinta ithoni yemithambo yegazi, iphumule;
umphumela onenzuzo esimweni somsipha wenhliziyo;
kuthuthukisa ukuhamba kwegazi kwamazimba;
isekela ukusebenza kokuhlaziya okubonakalayo.

Ukuntuleka kwama-amino acid kunomthelela ekuqhubekeni phambili kwe-atherosulinosis, okuyisimo esivelele kangaka kubantu abanesifo sikashukela, isibindi nezinso kuyaphazamiseka. I-Arginine nayo ibandakanyeka ekubhujisweni kwamangqamuzana ayingozi emzimbeni emzimbeni.

I-Perlovka

I-Barley porridge inenkomba ephansi ye-glycemic, evela kumayunithi angama-22-30. Ungadla iphalishi ngesidlo sasekuseni, njengesitsha esiseceleni kwesesibili ekudleni kwasemini noma kusihlwa. Isitsha siqukethe:

i-gluten - iprotheni eyinkimbinkimbi yemvelaphi yezitshalo, ukusilela kwayo okubonakaliswa ukuntuleka emzimbeni wamavithamini namaminerali athile;
amavithamini amaningi (A, nicotinic acid, D, tocopherol);
i-lysine iyi-amino acid ebalulekile eyingxenye ye-collagen.

Kubalulekile! Ibhali liyakwazi ukuthuthukisa isimo sesikhumba nokuphuma kwalo, lisuse ubuthi, izinto ezinobuthi nemikhiqizo yokungcola emzimbeni, iguqule indlela yokugaya ukudla, futhi inciphise inqubo yokuguga.

Imithetho yokupheka

Uhlobo lwesibili sikashukela lubeka imithetho yalo yokupheka. Ngaphezu kwalokho, ezinye zazo ziyabhekwa.

Inqubo yokupheka yesifo sikashukela - imithetho yegolide edinga ukubambelela ngokuqinile

Iphorridge kumele iphekwe emanzini. Uma ufuna ukusebenzisa ubisi, kufanele ulungeze njengezinyathelo sokugcina.
Ushukela awufakiwe. Uma ufuna ukwenza isidlo sibe mnandi, ungasebenzisa uju oluncane, isiraphu yemaple, ukukhishwa kwe-stevia, izithelo. Kuvunyelwe ukufaka amantongomane.
Ngaphambi kokuthulula okusanhlamvu ngamanzi, kufanele kugezwe kahle. Lokhu kuzosusa isitashi ngokweqile.
Kuyasiza ukusebenzisa okusanhlamvu okungafinyelelwanga, ikakhulukazi lapho usazithengisa. Isibonelo, i-kefir noma amanzi abilayo. Lesi sidlo silungiswa kusihlwa, sifakwe ubusuku bese sidliwe ekuseni.

Ukuhambisana nokwelashwa kokudla kuyiphuzu elibalulekile ekwelashweni kwesifo sikashukela. Kusebenzisa ukufakwa komkhawulo owodwa noma omunye womkhiqizo kwimenyu ongayilungisa i-glycemia futhi uthole isinxephezelo esizinzile sesifo.

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