Uhlu lwemikhiqizo okufanele abantu abakhohlwe yisifo sikashukela icace bha futhi luyaqondakala. Kodwa-ke, amanye amaphuzu wokudla namanje aphakamisa imibuzo. Isibonelo, ngingawadla amantongomane wesifo sikashukela sohlobo 2? Yimuphi kubo ongeke alimaze umuntu onalesi sifo? Funda kabanzi mayelana nezakhiwo zamantongomane neqhaza lawo ekudleni koshukela - ezintweni zethu.
Ukudla noma ukungadli?
Amantongomane anesifo sikashukela sohlobo 2 angakwazi futhi afakwe kwimenyu yansuku zonke, yize kunamaphesenti amaningi okuqukethwe okunamafutha kuwo, kanye nokuqukethwe kilojoule ephezulu. Into esemqoka ukulawula inani lamantongomane adliwayo, okuthi, noma kunjalo, asebenze cishe kuyo yonke imikhiqizo etholakala etafuleni lesiguli sikashukela ngenkambo eyinkimbinkimbi. Njengoba usuhlakulele umuzwa wokulingana, awukwazi ukukhathazeka ngokwanda koshukela wegazi ngemuva kokudla ngakunye.
Izinzuzo zokudla amantongomane:
- ephansi kuma-carbohydrate (inkomba ye-glycemic - cishe i-20);
- ingaba ngenye indlela yemikhiqizo eyingozi esigulini;
- zithinte kalula izinqubo zokuthathwa koshukela ngumzimba;
- zinezakhiwo ze-antioxidant futhi zinomthelela ekuqedweni kobuthi.
Akuwona wonke amantongomane awusizo ngokulinganayo kumuntu onesifo sikashukela.
Uma isifo sikashukela sihambisana nokukhuluphala, umuntu kufanele aqikelele ukuthi angenise inani elanele lamantongomane ekudleni kwakhe, ngoba aqukethe inani elikhulu lezinto ezilusizo, njengoku:
- i-fiber;
- amaprotheni
- ama-omega-3 anamafutha amaningi;
- calcium
- Vitamin D
- zinc.
Nganoma yiluphi uhlobo lwesifo "ushukela", lo mkhiqizo uzoba ukudla okulula kakhulu noma okungeziwe enkambweni eyinhloko.
Okuwusizo kakhulu
Manje hlobo luni lwamantongomane engingaludla nesifo sikashukela sohlobo 2? Ngokuyinhloko, noma yikuphi. Kepha njengoba isiguli ngasinye sibhekene nomsebenzi wokukhetha nokudla ukudla okunenzuzo enkulu kanye nobungozi obuncane bokulinganisela obuthambile emzimbeni, phakathi kwamantongomqondo kunengqondo ukunikeza okulandelayo kulokhu okulandelayo:
Izithelo ezomile zeshukela- IsiGrikhi
- umsedari;
- i-almond;
- WaseBrazil
- amantongomane
- ama-hazelnuts.
Lawa ngamagama omkhiqizo okufanele athandwe, abe nohlobo lwesibili lwesifo, ngoba aluphephile nje kuphela, kepha futhi asiza ukugcina amazinga kashukela egazi efanelekile. Ngayinye yalezi zinhlobo zamantongomane ifanelwe ukunakwa ngokukhethekile.
Gretsky
Kulesi simo, le nati ithatha indawo yokuqala kufanelekile, ngoba isetshenziswa kabanzi hhayi ekuphekeni kuphela, kepha nakwezokwelapha. Ukuhluka kwawo kulele eqinisweni lokuthi izithelo nezingxenye zesitshalo ngokwazo zilusizo.
Inketho yokuwina ngokuwina kwabaneshukela
Ama-Walnuts, ngokunembe, ama-kernels awo, acebile nge-zinc, manganese ne-alpha-linoleic acid. Yilezi zinto ezidlala indima enkulu ekuthuthukiseni isifo sikashukela, zisebenza ngokulandelayo:
- enza ngokwejwayelekile i-acidity yesisu futhi abe nomphumela ozuzisayo we-metabolism;
- neqhaza ekwehliseni amazinga kashukela egazini kanye nokufakwa kwalo ngezicubu;
- yehlisa ukukhula kwe-angiopathy yesifo sikashukela kwezitho zangaphakathi kanye ne-atherosclerosis, lapho isifo sikashukela sithuthukela khona emikhawulweni ephansi;
- ukusheshisa izinqubo zokutakula ngemuva kwezifo.
Umkhakha wezemithi usebenzisa ama-kernels, i-walnut partitions, namaqabunga ezihlahla. Zonke lezi zingxenye zesitshalo zisetshenziselwa ukulungisa imishanguzo, okokugcoba, ama-tincture kanye nama-decoctions. Lesi sakamuva sisiza ukusheshisa ukuphulukiswa kwamanxeba ahlukahlukene, futhi siphatha i-stomatitis futhi siqede isikhunta ezinyaweni, esivame ukuhlotshaniswa nesifo sikashukela.
I-tincture, njenge-decoction, inezinto ezibulala amagciwane nezokulwa nokuvuvukala. Kulula kakhulu ukulungiselela: 1 isipuni samaqabunga omisiwe sithululelwa ngengilazi yamanzi abilayo, sivunyelwe ukukunika imizuzu engama-30, bese sihlungiwe bese siphola. Udinga ukuphuza umuthi amahlandla ama-3 ngosuku, ama-millilitha angama-50 ngaphambi kokudla.
Umsedari
Ukwakheka kwalawa amantongomane amancane we-taiga, anokunambitheka okungajwayelekile futhi okumangazayo, kuwusizo ngokulinganayo: ngaphezu kwe-potassium, calcium ne-magnesium, aqukethe amavithamini B no-D, ascorbic acid, iodine ne phosphorus. Ngaphezu kwalokho, umkhiqizo unempahla ye-immunomodulatory futhi usiza iziguli ukuthi zibhekane ne-microangiopathy kanye nokubonakaliswa konyawo lwesifo sikashukela.
Encane futhi ikude
Kubalulekile ukuthi izinkwa zemisedari zicebile emafutheni anempilo futhi azinayo i-cholesterol nhlobo, ukuzenza zibe okunye kokudla okubaluleke kakhulu kumenyu yesifo sikashukela. Izithelo zisiza ukwehlisa umfutho wegazi futhi zenze umzimba ube ngokwejwayelekile
Ukwenza i-metabolism ibe ngokwejwayelekile futhi idambise inkambo yesifo, kwanele ukudla kuze kube ngama-25 amagremu wamantongomane wepayini ngosuku.
Ama-alimondi
Ukwakheka kuhluke kancane kuma-walnuts, kepha, njengomsedari, awunayo i-cholesterol. Izithelo ze-almond zinikeza umzimba ifayibha namaprotheni, zisiza ukuguqulela ukusebenza kwamathumbu futhi zisize ukunciphisa inani loshukela egazini leziguli ezinesifo sikashukela sohlobo 2. Ama-alimondi anomthelela omuhle ekusebenzeni kwama-pancreas kanye nesisu (ibhalansi ye-acid-base ibuyela kokujwayelekile), kanye nokuqina kwemithambo yegazi.
Umuntu onesifo sikashukela uyakwazi ukukhokha ama-almond kernel angama-10 ngosuku, futhi kufanele kube ngama-alimondi amnandi kuphela.
WaseBrazil
Lona umsoco onempilo kunabo bonke, ngakho-ke kukhona imikhawulo ekusebenziseni kwayo - cishe amantongomane angama-1-2 ngosuku. Kepha ngisho nenani elinjalo lazo lingashesha ukwakheka kokuntuleka kwe-selenium, i-magnesium ne-phosphorus emzimbeni womuntu futhi lisize izicubu ziqale ukumunca kahle ushukela.
Inkosi yinadi
I-Thiamine ekwakhiweni kwe-nati yaseBrazil ayisizi kuphela ukuqeda ubuthi nezinye izinto eziyingozi, kepha futhi ivimbela ukunqwabelana kwayo emzimbeni.
Ngokubheka umthamo futhi uhlanganise lo mkhiqizo nama hazelnuts (anconyiwe), ungaguqula izinga loshukela wegazi. Kungcono ukunikeza izintambo izithelo ezithosiwe.
Amantongomane
Umehluko wayo obalulekile ungowomndeni we-legume, ongathinti izakhiwo zawo ezizuzisayo nokwakheka kwawo. Amantongomane ayindlu yokugcina amaprotheni, amafutha nama-antioxidants. "Umsebenzi" ongahlanzekile futhi ongagazingiwe ngale ndlela elandelayo:
- khulula umzimba kusuka ubuthi kanye ubuthi;
- asize ukunciphisa ushukela wegazi futhi ahlanze izindonga zemithambo yegazi;
- asize ekuqiniseni uhlelo lwezinhliziyo futhi asize ukwehlisa umfutho wegazi.
Ukuqoqwa okukhethekile kwama-amino acid kwenza amantongomane abe ngumthombo wamaprotheni ezitshalo aphakeme kunezilwane ezinzuzweni zawo. Lokhu kunikeza abanesifo sikashukela ithuba lokulondolozwa kwe-protein metabolism, basuse i-cholesterol emzimbeni futhi bavikele ukulimala kwemithambo ye-diabetes.
Ama-Hazelnuts
Okuqukethwe ushukela ophansi ngokweqile kanye nenani elikhulu lamafutha emifino enza lolu hlobo lwenyathi lubaluleke kakhulu kubantu abanesifo sikashukela abanesifo sohlobo 2. Ayikho imikhawulo eqinile enanini lama-hazelnuts. Ingadliwa yomibili eluhlaza futhi ethosiwe.
Inhlanganisela yobuhle obuhle nezinzuzo ezinhle
Ama-Hazelnuts awuthinta kahle umsebenzi wezinhlelo zenhliziyo nokugaya, kanye nezinso nesibindi. I-Endocrinologists incoma ngamabomu umkhiqizo njengendlela yokusheshisa izinqubo zokuvuselela kabusha kanye nokubuyisa imisebenzi yokuvikela umzimba.
Izinhlobo zika-2 sikashukela ziyisengezo sokudla esisemqoka ekudleni okuyinhloko kwesiguli. Kubandakanya amaprotheni, amaminerali, amavithamini kanye nezinto ezilandelwayo ezisiza ekujwayezeni amazinga kashukela egazi futhi kunciphise nengozi yokuphuma kungazelelwe. Into esemqoka ukunamathela esijwayelweni sokudla lokhu kudla okumnandi, ngoba amantongomane angumkhiqizo onekhalori ephezulu kakhulu.
