Ukudla okuningi kuqukethe ama-carbohydrate, okuthi uma kudakiwe kuthinte amazinga kashukela egazini. Isikhombi esilinganisa umthwalo we-carbohydrate wokudla ubizwa ngokuthi yi-glycemic index (GI). Ku-glucose emsulwa, ilingana amayunithi ayi-100, futhi yonke eminye imikhiqizo ingaba ne-GI isuka ku-0 iye ku-100. Le nkomba enenani elivela ku-0 iye ku-39 ibhekwa njengephansi, ukusuka ku-40 kuye ku-69 - okuphakathi, nangaphezulu kwama-70 - phezulu. Ukudla okwandisa ushukela wegazi ngokushesha kungukudla okunenkomba ephezulu ye-glycemic, yize okunye ukudla okune-GI okuphakathi nakho kubonisa lo mphumela. Kungakho abanesifo sikashukela kudingeka bazi ukuthi yikuphi ukudla okuphakamisa ngokushesha amazinga kashukela bese uzama ukukususa ekudleni.
Umphumela wokudla kumazinga kashukela
Ukudla okuningi kunama-carbohydrate ekwakhekeni kwawo, ngakho-ke ngandlela thile kuthinta ushukela wegazi. Ezinye zazo ziyandisa ngokushelela futhi kancane, ngakho-ke ukusetshenziswa kwazo akusithinti isimo samanyikwe. Abanye bandisa amazinga eglucose kakhulu, okulimaza kakhulu ngisho nakumuntu ophilile, futhi ikakhulukazi onesifo sikashukela. Ukuphakama kwenkomba ye-glycemic yesitsha, ngokushesha ngemuva kokungenisa kuzodala ukukhuphuka kwamazinga kashukela.
Njengoba unikezwe imiphumela elimazayo yokudla enomthwalo we-carbohydrate ophezulu, kuyalulekwa ukwenqaba ukusetshenziswa kwawo okuvamile ngisho nakubantu abaphilile ngokuphelele. Kuyadingeka nje ukuthi abanesifo sikashukela bakwenze lokhu, futhi kungakhathalekile ukuthi hlobo luni lwesifo. Noma ngabe welapha i-insulin, kufanele ungadli kakhulu futhi uhlanganyele nokudla okumnandi, ngethemba lomjovo. Ukwehluleka ukuhambisana nokudla kuholela ekuwohlokeni kwenhlala kahle kwesiguli kanye nesidingo sokukhulisa umthamo wehomoni ophathwayo. Isisekelo sokudla kufanele kube ukudla okunempilo: imifino, okusanhlamvu, ezinye izithelo, inhlanzi enamafutha amancane nenyama edliwayo. Izinkomba ze-Glycemic zezinhlobo ezithile zokudla zethulwe etafuleni 1.
Ithebula 1. Izinkomba ze-Glycemic zemikhiqizo ethile
Izithelo nemifino
Izithelo ziqukethe i-carbohydrate elula futhi eyinkimbinkimbi. Ezinye zazo futhi zinokudla okunamafutha amaningi okudla okwehlisa ijubane ukuqhekeka kashukela ngakho-ke akubangeli i-hyperglycemia. Izithelo zezithelo zivunyelwe kwabanesifo sikashukela, kepha ngokuya ngokwakheka kwamakhemikhali nokuqukethwe kwama-caloric, amazinga okuvumeleka okuvumelekile kwezinhlobo ezahlukahlukene angahluka. Kukhona nezithelo ukuthi iziguli kufanele zingafakwa ekudleni ngenxa yomthwalo wazo we-carbohydrate omningi:
Uhlu Lomkhiqizo Sikashukela- uphayinaphu
- ikhabe
- ikhabe
- i-Persimmon
- amakhiwane.
Izithelo ezomisiwe (ikakhulukazi amakhiwane, izinsuku nama-apricots omisiwe) abonakala ngokuqukethwe kwekhalori ephezulu ne-GI ephezulu, ngakho-ke akunqweneleki ukuyidla kwisifo sikashukela. Lokhu kuyiqiniso ikakhulukazi ezigulini zohlobo lwesibili lwalesi sifo kanye nabesifazane abanesifo sikashukela sokukhulelwa abaphoqelelwa ukulandela ukudla okuqinile.
Cishe yonke imifino ingemikhiqizo ephansi noma ephakathi ye-GI, ngakho-ke kufanele kube isisekelo sokudla kweziguli kwansuku zonke. Kodwa-ke, ngenxa yokuqukethwe okuphezulu kwesitashi, kungcono ukuthi abanesifo sikashukela bazikhawulele ekusebenziseni amazambane (ungakudla, kodwa kungcono ukukwenza lokhu kungabi ngaphezu kwezi-2 ngeviki). Ama-beet kanye nommbila aqukethe ushukela omningi ekwakhiweni kwawo, ngakho-ke nawo adinga ukudliwa angadalulwa neminye imikhiqizo equkethe ama-carbohydrate.
Ushukela nemikhiqizo ekuqukethe
Ushukela uwumkhiqizo ongu-1 1 okufanele uhlukaniswe ngokuphelele ekudleni komuntu ogulayo. Kubangela ukwanda okusheshayo kweglucose yegazi futhi kuvuse ukukhula kwezifo ezinzima zesifo. Iziguli, ngaphandle kwezincomo zikadokotela, eziqhubeka nokudla ushukela nemikhiqizo eziqukethe, maduze zizokwazi ukuthi zilimaza kanjani. Ngenxa yamaswidi, abanesifo sikashukela baqala ukuba nezinkinga eziyingozi zesifo sikashukela, phakathi kwazo okukhona:
- isifo sohlangothi;
- i-polyneuropathy (ukwephulwa kwe-nerve conduction);
- i-retinopathy (i-retinal pathology);
- isifo sikashukela sikanyawo;
- ukushaya kwenhliziyo;
- ukukhuluphala
Kuliqiniso, umzimba udinga i-carbohydrate, kepha kungcono ukungakutholi ekudleni okumnandi, kepha kusuka kwimifino enempilo nezinhlamvu. Ushukela ocwengiwe awulethi lutho oluzuzisa umzimba, umane uthuthukisa ukunambitheka kokudla. Amaswidi ajwayelekile kwabanesifo sikashukela futhi kufanele afakwe esikhundleni sezithelo zemvelo, amantongomane kanye nama-dessert kusuka koshizi onamafutha amancane. Uma kungekho zinkinga zesifo, kwesinye isikhathi isiguli sivunyelwe ukudla uju oluncane.
Yikuphi ukudla okhulisa ushukela wegazi ikakhulukazi ngokushesha ngaphandle koshukela omsulwa? Lokhu kufaka isinkwa esimhlophe, amakhekhe, ushokoledi, amakhukhi, amalambu, izinto zokupheka eziswakeme ezenziwe ngofulawa wekolweni we-premium, ama-amazambane, ukudla okusheshayo nokudla okulula. Ushukela "ungacasha" kuleyo mikhiqizo enambitheka okonga kakhulu. Isibonelo, kuningi ezitolo zesitolo, amakhekhe, ama-marinade. Ngaphambi kokukhetha ukudla, udinga ukufunda ngokucophelela ukwakheka kwawo, uhlole okuqukethwe kwekhalori nenani lama-carbohydrate akulo, ngoba yilokhu ngqo okuthinta ushukela wegazi.
Ukusetshenziswa kwemikhiqizo ebhemayo kuyithinta kabi inkambo yesifo sikashukela, ngakho-ke, iziguli kufanele zenqabe kangcono amasoseji nososejiIzihlobo
Izinhlamvu eziningi zikuluhlu oluvunyiwe lwemikhiqizo yabanesifo sikashukela. Banenkomba ye-glycemic ephakathi nendawo, inani elanele lamandla nokwakheka kwamakhemikhali. Izinhlamvu ezisebenzayo zifaka amabele, ukolweni, i-oats engashisiwe, i-buckwheat, i-bulgur. Ama-carbohydrate ayinkimbinkimbi ekwakhekeni kwawo aphuka kancane, ngakho-ke ngemuva kokusetshenziswa kwawo, izinga le-glucose egazini liyakhuphuka kancane.
Phakathi kokusanhlamvu okuthinta kabi umzimba wesifo sikashukela, umuntu angahlukanisa i-semolina nelayisi elimhlophe. Izitsha ezilungiselelwe kusuka kuzo zinamakhalori aphezulu, aqukethe ama-carbohydrate amaningi asheshayo, futhi ngokusetshenziswa njalo zivusa ukukhuluphala. Alunazinto ezibalulekile zemvelo, zimane zigcwalisa umzimba ngamakhalori "angenalutho", futhi lokhu kuyinto engathandeki kakhulu kwisifo sikashukela.
Imikhiqizo yobisi olu-Sour
Iziguli ezinesifo sikashukela zingadla kuphela imikhiqizo yobisi ebilisiwe enamaphesenti amancane wokuqukethwe kwamafutha. Kungcono ukulahla ubisi ngokuphelele, ngoba kugaywe isikhathi eside futhi kubangele ukungakhululeki esiswini. Njengoba i-metabolism igxiliwe kushukela, ubisi lungathinta kabi i-pancreas, amathumbu, nezinye izitho zesistimu yokugaya ukudla.
Ama-yogurts anamafutha anama-flavourings nama-filters wezithelo ekwakhiweni kwawo angavusa ukwanda koshukela. Kwenzeka okufanayo kuma-pastd curd anama-filler. Noma ngabe i-fructose ingezwe ushukela esikhundleni sikashukela ukuyenza ibe yinoshukela, lokhu kudla akulungele abanesifo sikashukela. Ukusetshenziswa kaningi kwalokhu okungena esikhundleni sikashukela kuholela ekukhuluphiseni ngenxa yokuqukethwe kwayo kilojoule ephezulu kanye nekhono lokukhulisa iphango.
Isiphuzo esifanele soshukela obisini oluneziguli ezinesifo sikashukela yi-kefir enamafutha amancane. Kuthuthukisa ukungatheleleki, iguqule indlela yokugaya ukudla futhi ayikhulisi ushukela wegaziIngabe lokhu kudla kuyingozi ngaso sonke isikhathi?
Ngaphansi kwezimo ezijwayelekile, ukudla okunenani lama-carbohydrate asheshayo ekwakhiweni akufanele kube khona etafuleni likashukela. Kepha kunezimo lapho kungasindisa impilo nempilo yesiguli. Ngokukhula kwe-hypoglycemia (ukwehla okungjwayelekile kwe-glucose yegazi), le mikhiqizo inganikeza usizo lokuqala futhi ivikele isiguli ezingxakini ezinkulu. Uma umuntu onesifo sikashukela ngokuhamba kwesikhathi ethola ukuthi izinga likashukela lehlile kakhulu, ukuguqula isimo sakhe, njengomthetho, kwanele ukudla isangweji ngesinkwa esimhlophe, ibha enempilo noma uphuze ingilazi kashukela.
Ngenxa yokuqhekeka okusheshayo koshukela olulula, ukugcwala koshukela egazini kuphakama, futhi isiguli sizizwa kahle. Uma lezo zinyathelo zingathathwanga ngesikhathi, umuntu angadinga ukungenelela kwezokwelashwa nokulashwa esibhedlela. I-Hypoglycemia yisimo esiyingozi esisongela impilo ngaphandle kwe-hyperglycemia (ushukela wegazi ophezulu). Kungakho odokotela bancoma ukuthi zonke iziguli zihlale ziphatha i-glucometer nokudla okune-carbohydrate okusheshayo ukusiza ezimeni eziphuthumayo.
Ukuba nomqondo wokuthi yikuphi ukudla okungakhulisa amazinga kashukela egazi, umuntu angahlela kalula imenyu izinsuku eziningana kusengaphambili. Kungcono ukuthi ukudla okuphekwe yikhona okuphekwe yizitsha eziphuke kancane futhi zidonswe emzimbeni. Bakhulisa okuqukethwe kwe-glucose egazini ngokushelela nangokomzimba, ngaphezu kwalokho, ngemuva kokusebenzisa, umuzwa wendlala awaveli ngokushesha okukhulu.
