Ukuxilongwa kwesifo sikashukela kubangwa kakhulu futhi kubeka imingcele ethile endleleni yokuphila nasekondleni komuntu ogulayo uma engafuni ukufeza ukushesha kwesifo ngezinkinga ezinkulu. Kodwa-ke, kufanelekile ukusho ngaso leso sikhathi ukuthi i-mellitus yesifo sikashukela ayisona isigwebo nokuthi ungabakhona nalesi sifo ngokulahleka kwekhwalithi yempilo futhi wehlise izinga layo. Kubantu abanesifo sikashukela abanomthwalo wemfanelo, kubaluleke kakhulu ukufaka empilweni yakho ukudla okufanelekile nokulinganiselayo ukuze kulungiswe ukuphazamiseka kwe-metabolic, ngakho-ke omunye wemibuzo eyinhloko ukuthi, yimiphi imifino enokwenzeka ngesifo sikashukela sohlobo 2? Ake sibhekisise lo magazini.
Izinzuzo zibalulekile
Ukulawulwa kwe-glycemia yegazi kubeka imingcele eminingana ekusetshenzisweni kokudla, ngenhlanhla, yonke imikhawulo isebenza ekudleni okungenamsoco, kepha imifino ivela kuqala. Izithelo, kanye nemifino enkulu, koshukela abanesifo sikashukela bayakwazi ukuhlinzeka ngezinsizakalo ezinkulu zokulungisa kanye nokwenza kube yikho ukungalingani kwe-metabolic emzimbeni womuntu onesifo sikashukela, kodwa futhi kunomthelela ekuguquguqukeni kwamazinga e-hormonal emzimbeni. Izinzuzo zemifino enesifo esingathi sína kade yafundwa. Ochwepheshe bakha izincomo zokulungiswa komsoco, kufaka phakathi ukuthi yimiphi imifino engadliwa noshukela.
Izici eziyinzuzo ezinkulu zemifino lapho zengezwa ekudleni kwesiguli esinesifo sikashukela kufaka okulandelayo.
Ukulungiswa kwe-carbohydrate metabolism
Ukwenza kusebenze, ukwenziwa ngokwejwayelekile kanye nokusheshisa kwe-carbohydrate metabolism. Izinto ezisebenza ngokusebenza kwezinto eziphilayo kanye nama-microelements enza iningi lalokhu kudla kufaka isandla ekwandeni komsebenzi wezinhlelo ze-enzymatic zomzimba futhi zivumele ukwanda kwesilinganiso sokuqhekeka kwe-carbohydrate kanye nokusetshenziswa kwaso, okunciphisa ukugcwala kwe-glucose emapayipini egazi futhi akuvumeli ukuhanjiswa kwe-insulin kumaseli we-beta wamanyikwe. . Kuyinto yokulungiswa kwe-carbohydrate metabolism edlala indima ephambili ekwelashweni kwesifo sikashukela sohlobo 2.
Ukulungiswa kwe-metabolism ye-lipid
I-Naturalization ye-lipid metabolism. Akuyona imfihlo ukuthi ngesifo sikashukela egazini le-plasma yesiguli, inani le-cholesterol ne-atherogenic lipids ephansi kakhulu futhi eliphansi landa kakhulu, okuthinta ngqo inani lokuvela kwe-atherossteosis, umfutho wegazi ophakeme nezinye izifo zenhliziyo ku-mellitus yesifo sikashukela. Imikhiqizo enjalo ingaphansi kweqoqo elinothile lamafutha e-polyunsaturated fatty acid, anciphisa inani le-cholesterol namanye ama-lipids ajikeleza egazini afakwe ezindongeni zemithambo yegazi.
Khulisa ithoni yesitho
Imifino Yesifo SikashukelaImifino nezithelo kucebile ngama-microelements nama-macroelements, adingekayo kuwo wonke izicubu zomzimba empilweni ejwayelekile. Ukuhlanganiswa kuzakhiwo ezahlukahlukene zamaprotheni ngaphakathi kwamaseli, ama-micro- kanye nama-macrocell asebenzisa izindlela zokuphinda zenziwe kabusha, asize ukuvuselela izicubu nezitho, okugcina kukhulisa ubungqabavu bomuntu. Inani elikhulu lezinto ezingama-antioxidant emifino eluhlaza lisiza ukuphazamisa i-lipid peroxidation futhi livimbele ukuguga kweselula. Ama-antioxidants abuyisa amaseli nezicubu ezihlangabezana nezinguquko ze-dystrophic ngenxa yokuphazamiseka kwemetaboliki okubangelwa isifo sikashukela i-mellitus.
Umphumela we-Anabolic
Iningi lale mikhiqizo licebile ngama-amino acid abandakanyekayo ekwakhiweni kwamaprotheni amasha, amaseli amasha emzimbeni womuntu. Imifino kushukela we-mellitus ingabuyisela ukuntuleka kwe-amino acid, engaqhamuka ngenxa yamandla endlala yezicubu ngenxa yokushoda kwe-insulin kanye ne-hyperglycemia engapheli. Imvamisa ngokuthuthuka okusheshayo kwesifo sikashukela i-mellitus, ukwehla okubukhali kwesiguli kwenzeka ngenxa ye-catabolism ebekiwe yamaprotheni yokubuyiselwa kokusilela kwamandla.
Ukususwa kweSlag
Imifino ecebile nge-fibre ingasusa ngempumelelo noma isuse izinto ezinobuthi kanye nemikhiqizo ye-metabolic emzimbeni, ngaleyo ndlela isize ukudambisa ingcindezi ekhuphukayo ohlelweni lomchamo, oluguguleka kahle yisifo sikashukela. Futhi njengoba i-fiber kwimifino ingakwazi ukugaywa futhi imunca emzimbeni womuntu, inomphumela onenzuzo kuphephabhuku lesisu somuntu, elenza ukuthi likwazi ukufeza i-peristalsis eqhubekayo futhi enhle yesisu esikhulu. Ukususwa kwemikhiqizo ye-metabolic ngokweqile nezinye izinto ezinobuthi kuyayithuthukisa kakhulu inhlala-kahle yeziguli ezinesifo sikashukela.
I-pepper yensimbi ebomvu isithako esifanele imenyu yesifo sikashukela
Ukukhetha imifino
Kodwa-ke, musa ukuncika ngokushesha ekusebenzeni kwazo zonke izinhlobo zemifino. Ngokudla imifino, kufanele futhi uqondiswe yimigomo ethile:
- Ukuhambisana nenkomba ye-glycemic. Imifino eminingi inenkomba ephansi ye-glycemic - ifinyelela kuma-50%, kepha kukhona inani lemifino enenkomba ye-glycemic ephakathi nendawo.
- Kufanelekile futhi unake izinketho zokupheka imifino, nazo ezithinta kakhulu inkomba yokugcina ye-glycemic. Kubaluleke kakhulu ukuzama ukudla ukudla okusha noma okuluhlaza.
Kuyiqiniso, ngesifo sikashukela, imifino enenkomba ye-glycemic ephansi kumele ikhethwe ukunciphisa ingozi yokuqhamuka nesimo se-hyperglycemic. Ngakho-ke yimiphi imifino engadliwa futhi okufanele idliwe?
Imifino inenkomba ye-glycemic ephansi, ebenza basebenzeke ekudleni kwesifo sikashukela
Inkomba ephansi
Imifino enjalo ingadliwa cishe akunamkhawulo wevolumu, ngoba ayigcini nje ngokwenyusa izinga le-glucose ku-plasma yegazi, kodwa futhi nokuba nokuqukethwe okungalungile kwekhalori.
Imifino elandelayo ingahle idliwe ngobuningi:
- utamatisi, noma utamatisi, ngoba empeleni awunazo i-carbohydrate;
- i-zucchini ne-isitshalo seqanda - njengamatamatisi, inenani eliphansi kakhulu lama-carbohydrate ekwakhekeni kwawo;
- noma yiziphi izinhlobo zama-greens kanye ne-ulethisi - faka inani elikhulu le-fiber namavithamini;
- iklabishi no-anyanisi - elinothile ku-Vitamin C nosawoti wamaminerali, okunomthelela ekunciphisweni kwezinqubo ze-metabolic;
- I-legumes - iqukethe amaprotheni amaningi futhi ikuvumela ukuthi ubuyisele ibhalansi ye-amino acid emzimbeni wesiguli onesifo sikashukela.
Imifino ukusetshenziswa kwayo kufanele kukhawulelwe
Akunakwenzeka ukuthi ungasasho imifino enokuqukethwe okuphezulu kwama-carbohydrate, okuthi, yize kuwusizo, kungadala ukwanda kwamazinga kashukela kanye nokuwohloka kwempilo yesifo sikashukela. Imifino enenkomba ye-glycemic ephezulu nephakeme kakhulu ifaka:
- ama-beet - ukwakheka kufaka inani elikhulu le-sucrose;
- ithanga nommbila - njengama-beets, kugxilwe kakhulu ushukela olula futhi kungadala i-hyperglycemia.
Naphezu komthwalo omkhulu we-glycemic, imifino engenhla isavunyelwe ukudliwa, kepha ngesilinganiso esilinganiselwe. Ama-beet, amathanga nommbila angadliwa nsuku zonke, kepha hhayi ngaphezu kwama-80 amagremu. Isixazululo esizedlula zonke ukwengeza le imifino esitsheni esiseceleni bese uyifaka kwezinye izitsha.
Amagama ambalwa ngamazambane
Le mifino ine-glycemia ephezulu - ifinyelela kuma-80% - futhi ayinconywa ukusetshenziswa. Ngesifiso esikhulu kakhulu, kwesinye isikhathi singangezelelwa kwimenyu ngendlela ebilisiwe, kepha amazambane othosiwe noma abhakisiwe kufanele alahlwe ngokuphelele, ngoba ngenxa yokulahleka kwamanzi, ukugcwala kwama-carbohydrate kuwo kukhuphuka kakhulu, okungaholela ekwandeni kweshukela egazini.
Izincomo zochwepheshe
Amamenyu amaningi wokudla enzelwe abanesifo sikashukela abanobubanzi bemifino eyisisekelo noma esezingeni lezitsha eziningi. Ngenxa yokuqukethwe okuphezulu kwefayibha, bayakwazi ukwenza ngokwejwayelekile i-carbohydrate metabolism, kanye nokuhambahamba nokusebenza kwendlela yesifo sikashukela. Imikhiqizo enjalo ifaka i-pepper yensimbi ebomvu, enenkomba ye-glycemic ephansi kakhulu engu-15 futhi ekwazi ukuba nomphumela obonakalayo we-lipid metabolism emzimbeni, okuthi, njenge-carbohydrate, ingena kahle ezigulini ezinesifo sikashukela i-mellitus.
Isitshalo seqanda isebenza ngokwengeziwe ekwenzeni i-lipids isebenze egazini. Izinga layo le-glycemia liyi-10, futhi ukwakheka kufaka iqoqo lonke lezinto zokulandela kanye namavithamini. Imifino ethandwa kakhulu futhi iphephile ama-utamatisi kanye namakhukhamba, okungenawo aqukethe ama-carbohydrate, gi = 10%. Ama-endocrinologists avumelekile ukudla imifino enjalo unomphela, njengoba igxile ngokuphelele, ikuvumela ukuba uthole umuzwa wokugcoba futhi ugcobe umzimba ngezinto eziwusizo.
Ukuthi usebenzise yiphi indlela
Kuyiqiniso, inketho enhle ukusebenzisa imifino kwifomu eluhlaza eluhlaza, ngoba kulokhu balondoloze yonke indawo yezinto ezinomsoco nezisebenzayo zemvelo esebenzayo, noma kunjalo, ngezinhlobonhlobo nangobukhona bezinye izifo, ngokwesibonelo, kusuka epheshaneni lesisu, imifino ingakwazi cubungula ngokwelashwa noma ngomshini, futhi futhi ungeze kwezinye izitsha.
Amasaladi
Kunezinombolo eziningi zokupheka isaladi ngemifino entsha kukho konke ukunambitheka kanye nombala. Amasaladi angakudlulisela okuphambili ekudleni, ngakho-ke ngeke uqaphele noma yikuphi ukuntuleka noma umkhawulo kokudla okunempilo. Amasaladi angaba womabili kusuka kumifino emisha, nangokufakwa kwemikhiqizo yenyama. Ukuphela kwento ebaluleke kakhulu ukulahla ukusetshenziswa kwamafutha anamafutha kanye nemayonesi, okuyingozi emzimbeni, ngoba umgomo oyinhloko wokulashwa kokudla ushukela wukwehlisa umthamo wekhalori, hhayi ngenxa yama-carbohydrate, kodwa ngenxa yamafutha.
Ijusi ne-smoothie
Ijusi lingatholakala cishe kunoma iyiphi imifino, futhi uma ifiswa, izinhlobo ezinzima zingacutshungulwa kusetshenziswa i-blender futhi zenze i-smoothie. Ijusi livame ukunconywa yi-endocrinologists njengokungezwa kwezitsha eziphambili zokuthuthukisa ukuhamba kwamathumbu nokwandisa imetabolism. Ijusi yemifino kushukela inganciphisa umthwalo we-glycemic emzimbeni ngaphandle kokusebenzisa izidakamizwa ezisizayo.
Ukwelashwa okushisa
Ngemuva kokwelashwa okushisa, iningi ukudla kungadliwa ngohlobo 2 lwesifo sikashukela, kodwa-ke, qaphela ukuthi eminye imifino ingandisa inkomba yayo ye-glycemic lapho ithambisa futhi igcwala. Ungafunda kabanzi ngemifino enjalo kanye nama-nuances wokulungiselela kwawo ku-Intanethi. Ngakho-ke khumbula: isifo sikashukela asisiwona umusho, kodwa ukudlula ezweni lokudla okunempilo nokunekhwalithi nokuphila isikhathi eside, kufanelekile ukuthi uzame!
