Ukudla kwehlisa ushukela wegazi

Umsebenzi wokusebenza kahle nokusebenza kwezitho eziningi nezinhlelo kuncike ekunakekelweni ngumuntu. Kubaluleke kakhulu ukuqapha ukudla kwabantu abagulayo, ngoba imizimba yabo ibuthakathaka futhi isengozini. Endabeni yesifo sikashukela, ukulungiswa kokudla kungenye yezinto ezibalulekile zokwelashwa okuphelele. Kunemikhiqizo ethile eyehlisa ushukela wegazi, okukuvumela ukuthi ulawule isifo sikashukela, futhi kwesinye isikhathi sikwenza ngaphandle kokuthatha imishanguzo (ngokwesibonelo, uma kukhulunywa ngenkambo elula yesifo sikashukela sohlobo 2).

Imininingwane ejwayelekile ngemiphumela yokudla ushukela

Uma ungena emzimbeni, ukudla okungaphansi kwethonya lama-enzyme e-gastrointestinal iphelela ezingxenyeni ezincane kakhulu, futhi ingxenye yezakhi ezivela kuyo ifakwa egazini. Ezigulini eziqapha i-glycemia (izinga le-glucose egazini), kubalulekile ukwazi iphesenti esitsheni samafutha, amaprotheni nama-carbohydrate. Kungama-carbohydrate athinta inani lokukhuphuka koshukela wegazi, futhi amaprotheni namafutha angathinta ngokuqondile le nqubo.

Inkomba lapho umthwalo we-carbohydrate wokudla ulinganiselwa khona yinkomba ye-glycemic (GI). Kwi-glucose emsulwa, ilingana amayunithi ayi-100, futhi izitsha ezingenawo ushukela nhlobo, i-GI ingu-0. Zonke izitsha zingahlukaniswa ngamaqembu ama-3:

• imikhiqizo ene-GI ephezulu (70 - 100);
• izitsha ezinesilinganiso se-GI (40 - 69);
• ukudla okuphansi kwe-GI (0 - 39).

Njengoba unesifo sikashukela, ungafaka ekudleni kuphela lezo zitsha ezinomthwalo we-carbohydrate ophansi noma ophakathi. Ababangeli ukuguquguquka okubukhali emazingeni kashukela egazini futhi aphephile kumanyikwe. Kukhona nemikhiqizo eyenzelwe ukusiza umzimba ukunciphisa amazinga kashukela egazi ngokushesha futhi iqhubeke nokujwayelekile esikhathini esizayo.

Amaqembu ahlukahlukene emikhiqizo asetshenziselwa ukulwa noshukela

Abaningi besifo sikashukela bayazibuza ukuthi yikuphi ukudla okunciphisa ushukela wegazi labo nokuthi kudliwa ngaluphi uhlobo. Lezi zakhiwo zitholakala ikakhulukazi ngemifino eluhlaza, ezinye izithelo, ukudla kwasolwandle nezinhlanzi ezinamafutha amancane. Ngokudla njalo, unganciphisa ushukela futhi uthuthukise inhlala-kahle yakho.

Imifino

Yini engingayidla ngohlobo 2 lwesifo sikashukela + itafula

Cishe yonke imifino inenkomba ye-glycemic ephansi noma ephakathi. Ngakho-ke, odokotela babo batusa abanesifo sikashukela njengesisekelo sokulungiswa kwemenyu yokwelashwa. Imikhiqizo ephumelela kakhulu ushukela wegazi ophansi ngokwesiko ithathwa njengemifino eluhlaza. Ziqukethe inani elilinganiselwe lama-carbohydrate, kepha ngasikhathi sinye inqwaba yama-fiber kanye namavithamini anempilo, imibala namaminerali.

I-Broccoli, ukhukhamba, i-zucchini, i-asparagus kufanele ibe khona etafuleni lesiguli kaningi ngangokunokwenzeka. Ngaphezu imifino eluhlaza, upelepele, isitshalo seqanda, ithanga notamatisi kunciphisa ushukela wegazi kahle. Kungcono ukusebenzisa le mikhiqizo ngendlela engaphekiwe noma ebhakwe, futhi ingashiswa. Imifino yesikhathi sonyaka, ebikhule ngesimo sezulu sendawo ngaphandle kokusebenzisa ama-nitrate nomanyolo wamakhemikhali, ilusizo kakhulu kwiziguli. Imikhiqizo enjalo idonswa kangcono ngumzimba, futhi amathuba okuba abangele uhlobo oluthile lokuphendula komzimba noma alulaze ukusebenza kwamanyikwe lincane.

Imifino yisitsha esikhulu secala sokupheka inyama noma inhlanzi. Lapho uzilungiselela, kufanele usebenzise usawoti omncane ngangokunokwenzeka, ngoba ugcina amanzi emzimbeni futhi ucasule i-edema.

Imifino ayisizi kuphela ushukela wegazi ophansi, kodwa futhi isiza ekuhlanzeni amathumbu futhi yehlise isisindo.

Izithelo

Ezinye zezithelo ezimnandi azikwazi nje ukuguqula nje indlela ejwayelekile yokudla yesifo sikashukela, kodwa futhi ne-glycemia ephansi. Enye yezithelo ezisebenziseka kakhulu kulokhu yizithelo ze-citrus, ngoba zinezinkomba eziphansi ze-glycemic futhi ziqukethe ifayibha eliningi lesitshalo. Izithelo zeCitrus nazo ziqukethe inani elikhulu lamavithamini kanye namaminerali.

Amawolintshi anciphisa ukufakwa koshukela egazini, futhi ulamula unciphisa kancane ukulimala kokudla okuphezulu ushukela namafutha. Ngakho-ke, kuyasiza ukwengeza ujusi kalamula esikhundleni kasawoti ezitsheni zenyama nezinhlanzi, nakumasaladi (ngaphezu kwalokho, ukwenqaba usawoti kungenye yezindlela eziphumelelayo zokuvimbela ukuthuthukiswa komfutho wegazi no-edema).

Kodwa-ke, awukwazi ukusebenzisa kabi amagilebhisi, ngoba ngobuningi bezithelo lezi zingavusa ukuthuthukiswa kwezifo zesistimu yenhliziyo.

I-Avocado, okuthi, yize inambitheka ngayo, futhi ibhekisa nezithelo, iqukethe i-fiber ne-pectin eningi. Isingeniso ekudleni kwalo mkhiqizo kusiza ukwehlisa ushukela, kepha ngenxa yenani eliphakeme lokudla okufanele kudliwe kancane. Okunye ukudla okunempilo ukwehlisa ushukela wegazi lakho kungama-apula kanye namapheya. Zinezinkomba eziphansi ze-glycemic, ziqukethe amavithamini amaningi kanye ne-coarse fiber yokudla ethikisela ukufaka ngokushesha ushukela olulula egazini. Naphezu kweqiniso lokuthi lezi zithelo ikakhulukazi ziqukethe ushukela kanye ne-fructose, ukusetshenziswa kwazo okulinganiselayo akukuvusi ukugxuma futhi kukhuphuke ushukela wegazi. Ungadla ama-apula kanye namapheya ngefomu eluhlaza noma elibhakisiwe, futhi ungenza i-compote kubo. Into esemqoka ukwenza isiphuzo ngaphandle koshukela.

Lapho upheka i-compote, kungcono ukukwenza ngaphandle kokufaka ushukela, ngoba kungashabalalisa ukwakheka kwamavithamini nezinye izinto ezisebenzayo ezisetshenziselwa ukomisa ezomile

Izinhlanzi nezinhlanzi zasolwandle

Lapho zisetshenziswa njalo, izinhlanzi nezinhlanzi zasolwandle kunciphisa ngempumelelo amazinga kashukela egazi futhi zisekele impilo ejwayelekile yomzimba. Ama-shrimps, ama-mussels, ama-squid ama-octopus angukudla okunempilo futhi okumnandi okunenkomba ye-glycemic ephansi kakhulu (ngokwesilinganiso, kungamayunithi ama-5). Zigcwalisa umzimba wesiguli ngamavithamini namaminerali adingekayo, ziningi kakhulu i-phosphorus, i-iron, i-magnesium ne-selenium. Ukudla kwasolwandle kusiza ukwenza umsebenzi wesistimu ibe yjwayelekile, behlisa i-cholesterol futhi bavikele mucosa wesibeletho ezifweni ezivuthayo.

Lapho usebenzisa le mikhiqizo ukudla, kubalulekile ukukhumbula izindlela ezithambile kakhulu zokulungiselela kwazo. Onesifo sikashukela, ungadla ukudla kwasolwandle kuphela ngesimo esenziwe ubilisiwe, usosi noma ubhakwe. Ngesikhathi sokupheka, kufanele ungeze usawoti omncane ngangokunokwenzeka, futhi ukuze uthuthukise ukunambitheka kungcono ukusebenzisa amakhambi anamakha (iparsley, dill, basil) negalikhi. Ukudla kwasolwandle okufakwe emanzini anosawoti noma okuthosiwe ngenqwaba yamafutha emifino kashukela akunconyelwe ukuthi kusetshenziswe, ngoba kukhubazeka ukusebenza kwamanyikwe, kuthinta kabi isibindi futhi, ngakolunye uhlangothi, kunomthelela ekwandeni kwe-cholesterol yegazi.

Ukudla kwasolwandle okungahlanganisiwe kungadliwa kuphela uma kuphekwa ngojusi wabo siqu ngaphandle kokufakwa kokulondolozwa okuyingozi namafutha. Iqiniso ngukuthi ekudleni okuningi kwamakhekhe bafaka amakhemikhali ahlukene ukunweba impilo yeshalofu. Ngakho-ke, kungcono ukusebenzisa izinhlanzi zasolwandle ezifriziwe noma zasolwandle bese uziphekela ngokwakho ekhaya.

Inhlanzi ingenye yokudla okuzuzisa kakhulu kwabanesifo sikashukela. Kusho imikhiqizo esehlisa ushukela wegazi futhi ngasikhathi sinikeza umzimba ngazo zonke izinto ezidingekayo.

Okuzuzisa kakhulu kwabanesifo sikashukela izinhlobo ezinamafutha aphansi olwandle nezinhlanzi zasemfuleni

Ngenxa yokwakheka kwamakhemikhali acebile, ukudla okunjalo kusiza ukuthuthukisa ukuzwela kwezicubu ukungena kwe-insulin, kwenza umsebenzi wesistimu yezinzwa nokugaya kungasebenzi kahle. I-pulp yezinhlanzi ezinamafutha aphansi iqukethe inani elikhulu le-phosphorus, i-nicotinic kanye ne-folic acid, ezidingekayo ekusebenzeni okujwayelekile komzimba. Inoshukela omncane kakhulu (cishe awukho lapho), ngakho-ke ukudla inhlanzi enjengokudla akubangeli izinguquko ezibukhali emazingeni kashukela egazini.

Ezinhlotsheni ezinhlanzi ezinamafutha, kungakuhle ukuthi abanesifo sikashukela badle kuphela inhlanzi ebomvu (i-trout noma i-salmon). Inama-acid amaningi we-polyunsaturated fatty acids, adingekayo ekusebenzeni okujwayelekile kwenhliziyo kanye nokuhlanzwa kwemithambo yegazi ye-cholesterol. Udinga ukudla izinhlanzi ezibomvu 1 - 2 izikhathi ngesonto, kuyilapho kungafanele kube nosawoti noma ukubhema. Inhlanzi ingumkhiqizo omuhle kakhulu wokudla ofanele ngisho nakulabo abanesifo sikashukela abakhuluphele ngokweqile.

Izici zomsoco ngesikhathi sokukhulelwa

Uma ukwanda kweshukela egazini kowesifazane kuqoshwa okokuqala ngesikhathi sokukhulelwa, khona-ke ukwelashwa, njengommiselo, kuhlanganiswa kuphela ekudleni okujwayelekile. Amaphilisi okwehlisa ushukela awenqatshelwe ngokuphelele ezigulini ezinjalo, futhi i-insulin inqunyelwe kuphela ezimweni eziyingozi kakhulu zeklinikhi. Indlela enkulu yokwehlisa ushukela kowesifazane olindele ingane ukushintshela ekunakekelweni kahle komzimba.

Lapho ukhetha imikhiqizo yokudla kwansuku zonke, isiguli esinesifo sikashukela sokukhubazeka noma ukubekezelela ushukela omncane kufanele sikhethe imifino nezinhlamvu ezinomthwalo ophansi we-carbohydrate. Iziphi izinhlobo zemifino eziwusizo kakhulu ezinkingeni ngohlelo lwe-endocrine? Lapho uzikhetha, ungagxila enkombeni ye-glycemic nokuqukethwe kwekhalori, okusohlwini lwethebula 1.

Ithebula 1. Inkomba ye-Glycemic nokuqukethwe kwekhalori yemifino

Izitsha kufanele zibe nama-carbohydrate ahamba kancane, eziyinkimbinkimbi ngesakhiwo futhi zimunca egazini isikhathi eside. Kubalulekile ukuthi kube nesilinganiso esanele samaprotheni ekudleni, ngoba kuyizinto zokwakha. Imikhiqizo kufanele ibe namavithamini amaningi, i-calcium, i-phosphorus namanye amaminerali.

Ukulungiswa kweshukela kwe-cholesterol ephezulu

Ngokuvamile, ukudla okunconyelwe iziguli ezinoshukela wegazi ophezulu kufanelekile kulabo abagulayo abane-atherosulinosis. Isisekelo sokudla okwehlisa i-cholesterol noshukela wegazi kufanele kube imifino enenkomba ephansi ye-glycemic kanye nenani elikhulu lamavithamini ekwakhiweni. Kepha kukhona imikhiqizo ethile elwa ngokuphumelelayo nokubonakaliswa kwe-atherosulinosis. Nalu uhlu lwesampula lwabo:

• amawolintshi
• isitshalo seqanda
• ukudla kwasolwandle;
• upelepele obomvu;
• izaqathe;
• Utamatisi
• igalikhi.

Amawolintshi angumkhiqizo ophansi kilojoule futhi onempilo kakhulu. I-100 g yalesi sithelo iqukethe ama-kcal angama-36, kanti i-GI yayo ingamayunithi angama-40-45. I-pulp yezithelo igcwele i-fiber, eyenza ukuthi umsebenzi wesitho sokugaya ugaye futhi ukhuthaze ukunciphisa umzimba. Amawolintshi aqukethe uvithamini C omningi, onomphumela omuhle esizweni semithambo yegazi: uqinisa udonga lwawo lwangaphakathi futhi unciphise ukungazinzi.

Lezi zithelo zamawolintshi zihlanza igazi hhayi kuphela i-cholesterol, kodwa futhi nemikhiqizo equkethe ubuthi ye-metabolic. Amawolintshi athinta umzimba, anika umuntu umuzwa wamandla futhi andise imizwa yakhe. Banokuningi kwe-potassium ne-pectin. Ijusi yezithelo entsha nayo iyasiza, kepha iqukethe ama-fiber adliwayo amancane wokudla, ngakho-ke iziguli ezikhuluphele kufanele zikhethe izithelo zonke. Ungadli amawolintshi futhi ungaphuzi ujusi kubo kulabo abanesifo sikashukela abanezifo ezithathelwanayo zomgudu wesisu, ngoba kulokhu kungenzeka ukuthi kubange ukwanda kwe-pathologies engapheli nobuhlungu besisu.

Isitshalo seqanda - imifino emnandi futhi enempilo enempilo enama-khalori aphansi futhi inhlanganisela enothe kakhulu yamakhemikhali. Inkomba yabo ye-glycemic ingama-10 kuphela. I-Eplplant ijwayelekile ukwakheka kwamanzi emzimbeni, inezithako eziningi (iqinisa umsipha wenhliziyo futhi ihlanza nemithambo yegazi emfuyweni ye-cholesterol). Le mifino iqukethe i-iron, phosphorus, sodium, potassium.

I-eggplant pulp iqukethe izinto ezisusa ukunqwabelana kosawoti we-uric acid emzimbeni. Le yimifino ewusizo kakhulu ehlisa i-cholesterol, ushukela futhi ithuthukise inhlala-kahle yesifo sikashukela, ngisho ne-gout.

Yikuphi ukudla okwehlisa ushukela wegazi ngokushesha ngangokunokwenzeka? Ngeshwa, azikho imifino noma izithelo ezingashesha ukukhiqiza i-insulin namazinga kashukela. Ukudla noma yikuphi (ngisho nokwakhayo futhi kwemvelo) kusebenza kancane futhi ngokushelela. Ngaphezu kokudla okulinganiselayo, isiguli kufanele silandele ezinye izincomo ze-endocrinologist. Futhi, vele, awukwazi ukudla ukudla okumnandi okulimazayo, uzama ukunciphisa imikhiqizo yabo elimazayo enciphisa i-glycemia.

Kungakhathalekile ukuthi hlobo luni lwesifo sikashukela, ukondleka kuyinto esemqoka ekugcineni amazinga eglucose ajwayelekile. Awukho umuthi owodwa onganikeza umphumela ofiselekile uma isiguli singakunaki ukudla okunconyiwe. Kodwa uma esebenzisa ukudla okuningi okunempilo ngangokunokwenzeka ukusiza ukwehlisa i-glycemia, ukwelashwa kuzoba ngcono kakhulu. Ngohlobo 1 sikashukela, imijovo ye-insulin, vele, ayikwazi ukugwemeka, kodwa le ndlela ingasiza ukunciphisa inani le-hormone elimele kanye nobuningi bemijovo.