Abantu abanesifo sikashukela futhi abalandela imithetho yokudla okuphansi kwe-carb kusetshenziselwa ukubala nsuku zonke inkomba ye-glycemic kanye nekhalori yemikhiqizo. Lokhu kuyadingeka ekudleni okuphelele nokuphephile.
Izici ezibalulekile zokudla kwanoma yimuphi umuntu kufanele zibe izinhlamvu zommbila. Inani lam okusanhlamvu lilele phambi kwenani elikhulu le-fiber, ama-amino acid, ama-antioxidants namaminerali ekwakhiweni kwawo. Inkomba ye-glycemic yokusanhlamvu, izindawo zayo zokudla okunempilo, ukuphepha kwabanesifo sikashukela - zonke lezi zinkomba zibhekwe endabeni.
Iyini inkomba ye-glycemic
I-GI iyinkomba yemiphumela yokudla okuhlukahlukene kushukela wegazi. Ukuphakama kwenkomba yomkhiqizo othile, kushesha izinqubo zokuqhekeka kwama-carbohydrate emzimbeni kwenzeka, futhi ngokufanele, isikhathi sokwandisa inani likashukela kushesha. Ukubalwa kususelwa ku-GI glucose (100). Ukulinganiselwa kwemikhiqizo esele yezinto nezinto kuyo kunquma inani lamaphoyinti enkombeni yazo.
I-GI ithathwa njengephansi futhi, ngakho-ke iphephile esigulini esinesifo sikashukela i-mellitus, uma izinkomba zayo zikububanzi ukusuka ku-0 kuye ku-39. Ukusuka kuma-40 kuye kuma-69 - ngokwesilinganiso, nangaphezulu kwama-70 - inkomba ephezulu. Ukuguqula futhi ukuphinda kusetshenziswe kabusha akusetshenziswa kuphela yilabo abahlaselwa yi- "matenda amnandi", kepha futhi kusetshenziswa yilabo abazama ukuhola impilo efanele futhi banamathele ezimisweni zokudla okunempilo. Izinkomba ze-GI, okuqukethwe kwekhalori, isilinganiso samaprotheni, amafutha kanye nama-carbohydrate ezinhlamvu eziphezulu kukhonjisiwe etafuleni.
Inkomba ye-Glycemic iyinkomba ebalulekile yokuphepha kwabanesifo sikashukela
Buckwheat
UKrupa uthandwa kakhulu yilabo abanquma ukudla kahle. Kukhona ngisho nenani lokudla okwenzelwe okusanhlamvu okwenzelwe ngokukhethekile ukuhlanganiswa nemifino nenyama engenamafutha.
Iqiniso elithandekayo ukuthi i-GI yamabele okusanhlamvu futhi aphekwe asemikhakheni ehlukene:
- i-buckwheat eluhlaza - 55,
- ama-groats abilisiwe - 40.
Ukwakheka nokuqukethwe kwezakhi zomzimba akushintshi, futhi izinkomba zezinkomba ziyahlukahluka ngenxa yobukhona bamanzi endishini ebilisiwe.
Umkhiqizo ungoweqembu eliphakathi. Ukwengezwa kobisi noma ushukela sekuvele kukhombisa imiphumela ehluke ngokuphelele, kudlulisa okusanhlamvu esigabeni sokusanhlamvu okunenkomba ephezulu ye-glycemic. I-100 g ye-buckwheat ngekota ngalinye iqukethe ama-carbohydrate, okusho ukuthi kufanele wenqabe ekudleni isidlo sakusihlwa futhi uhlangane neminye imikhiqizo ye-carbohydrate. Kungcono ukuhlanganisa nemifino bese ufaka amaprotheni ngendlela yenhlanzi, inyama yenkukhu.
Ilayisi
Ukusebenza kwelayisi kuncike ezinhlobonhlobo zalo. Irayisi emhlophe - okusanhlamvu, okuhamba phakathi nenqubo yokuhlanza nokugaya - kunenkomba engama-65, eyihlobanisa neqembu eliphakathi lemikhiqizo. Irayisi elinsundu (hhayi elicwengekile, alinamaphawu) libhekwa ngezinga lamayunithi angama-20, elenza liphephe kakhulu kwabanesifo sikashukela.
Ilayisi - okusanhlamvu okudumile emhlabeni okuvumela ukuthi ugcobe umzimba ngezinto ezidingekayo
Ilayisi isitolo samavithamini eqembu B, E, macro- kanye nama-microelements, kanye nama-amino acid abalulekile. Iziguli zidinga lokhu ukuvimbela izinkinga zesifo sikashukela (i-polyneuropathy, i-retinopathy, isifo sezinso).
Izinhlobonhlobo ze-brown zisebenza kakhulu kunani lezinto ezidingwa ngumzimba nasezinkombeni ngazinye ze-GI nokuqukethwe kwekhalori. Okubi kuphela okuwukuphila kwakhe okufushane kweshelufu.
Millet
I-Millet porridge ithathwa njengomkhiqizo onenkomba ephezulu. Ingafinyelela ku-70, kuye ngezinga lobuningi. I-porridge enkulu, iyanda. Kodwa-ke, izakhiwo ngazinye eziwusizo zenza zingathandwa kakhulu:
- ukuvimbela izifo zenhliziyo;
- ukushesha kokukhishwa kwezinto ezinobuthi emzimbeni;
- umthelela omuhle ekugayweni;
- ukwehla kwe-cholesterol egazini;
- ukushesha kwe-lipid metabolism, ngenxa yokuthi ukuncishiswa kwamafutha kuncishisiwe;
- ukulungiswa kwengcindezi yegazi;
- ukubuyiselwa kokusebenza kwesibindi.
Okusanhlamvu okusanhlamvu
Izinhlamvu zikakolweni ezinezinkomba ezisukela kumaphoyinti angama-40 kuye kwangama-65. Kunezinhlobonhlobo eziningana zokusanhlamvu ezenzelwe ukolweni ezidumile ezigulini ezinesifo sikashukela futhi ezidume ngemikhakha yazo ebalulekile:
- I-Arnautka
- I-Bulgur
- kupelwe
- umzala.
I-Arnautka
Lokhu okusanhlamvu okuvela ekugayeni kukakolweni wasentwasahlobo. Ukuqanjwa kwayo kugcwele amavithamini, ama-amino acid, ama-microelements asiza ukuqinisa amasosha omzimba, ukubuyisa impilo yenhliziyo nemithambo yegazi, kuthuthukise umsebenzi wesistimu yezinzwa ephakathi. Ngaphezu kwalokho, i-croup inamandla okusheshisa ukuvuselelwa kwesikhumba kanye nokuphuma kwayo, okubalulekile ezinkingeni zesifo sikashukela.
I-Bulgur
Uhlobo lokudla okusanhlamvu okutholwa okusanhlamvu okusanhlamvu okushayo. Bese zomile elangeni, zidwetshwe futhi zichotshozwe. Lokhu kwelashwa kunikeza isidlo esizayo ukunambitheka okuhlukile. Inkomba yayo ingama-45.
I-Bulgur ingasetshenziswa kukho konke. Lawa ngamabele ansundu anegobolondo elingaphezulu. Yile porridge enenani elikhulu kakhulu lezakhamzimba nezakhamzimba. I-Bulgur igcwele:
- i-tocopherol;
- Amavithamini e-B;
- uvithamini K;
- ukulandelela izinto;
- i-carotene;
- uwoyela ongahluziwe wamafutha;
- izinto zomlotha;
- i-fiber.
Izitsha ezenzelwe iBulgur - umhlobiso wethebula
Ukusetshenziswa njalo kosanhlamvu kubuyisela isimo sohlelo lwezinzwa, kulawula izinqubo ze-metabolic, futhi kuthinte ukusebenza kahle kwamathumbu.
Kuthunyelwe
Luhlobo olukhethekile lukakolweni olunama-GI 40, ahluka ngesimo nosayizi wazo zonke izinhlobo ezaziwayo. Okusanhlamvu okupelwe kukhulu impela, kuvikelwe ngaphandle nangamafilimu aqinile angadliwa. Ngenxa yalokhu, okusanhlamvu kuvikelekile kuzo zonke izinhlobo zamathonya amabi, kufaka phakathi emisebeni yerediyo.
Umzala
Olunye lwezinhlobo zokusanhlamvu kukakolweni nge-GI 65. Ukwakheka kwalo kubaluleke kakhulu kwinani elikhulu lethusi elidingekayo ekusebenzeni okuvamile kohlelo lwe-musculoskeletal, ukuvimbela isifo samathambo, kanye nenani eliphakeme le-vithamini B5 elenza uhlelo lwezinzwa lube ngokujwayelekile.
I-Corn porridge
Lolu hlobo lokudla okusanhlamvu luphinde lube yisitolo samavithamini, ama-amino acid kanye namaminerali, kepha kufanele kusingathwe ngokuqapha ngokweqile, ngoba i-GI yomkhiqizo ingafinyelela ku-70. Kungakuhle ukuthi ungasebenzisi ubisi noshukela ngesikhathi sokulungiswa kwephalishi yommbila. Kwanele ukubilisa okusanhlamvu emanzini bese ufaka inani elincane le-fructose, i-stevia noma isiraphu yemaple njenge-sweetener.
Ama-grit grits adume ngokuqukethwe kwawo okuphezulu kwezinto ezilandelayo:
- i-magnesium - ngokuhlanganiswa namavithamini e-B-series athuthukisa ukuzwela kwamangqamuzana ukuya ku-insulin, kunomthelela omuhle ekusebenzeni kwenhliziyo nemithambo yegazi;
- i-iron - evimbela ukuthuthukiswa kwe-anemia, ithuthukisa inqubo yokugcwaliswa kwamaseli nge-oxygen;
- i-zinc - inomthelela ekusebenzeni okujwayelekile kwamanyikwe, iqinisa izinqubo zokuzivikela komzimba;
- Amavithamini e-B - abuyisele uhlelo lwezinzwa, ukusetshenziswa kwawo kuyindlela yokuvimbela ekwakhiweni kwezinkinga zesifo sikashukela;
- i-beta-carotene - iguquguqula umsebenzi wokuhlaziya obonakalayo, uvimbela ukubonakala kwe-retinopathy.
I-Perlovka
I-Barley porridge ingumholi osezingeni lokudla okunempilo nokunempilo. Inkomba ingu-22-30 uma ibiliswe emanzini ngaphandle kokufaka uwoyela. I-Porridge iqukethe inani elikhulu lamaprotheni kanye ne-fiber, i-iron, i-calcium, i-phosphorus. Yilezi zinto okufanele zibe khona ekudleni kwansuku zonke komuntu ophilile futhi ogulayo.
Ibhali futhi iqukethe izinto ezibandakanyekayo enqubweni yokwehlisa amazinga kashukela egazini. Isetshenziselwa ukulungiselela izifundo zesibili crumbly futhi viscous emvelweni, isobho.
I-Perlovka - "indlovukazi" yamabele
UManka
USemolina, kunalokho, uthathwa njengomholi ngenani eliphansi lezakhamzimba ekwakhiweni, ngenkathi enenye yama-indices aphezulu kakhulu:
- imifino eluhlaza - 60;
- iphalishi elibilisiwe - 70-80;
- iphalishi ngobisi kanye nezipuni ushukela - 95.
Akunconyelwe ukusetshenziswa ekudleni kwabanesifo sikashukela nabantu abazama ukunciphisa umzimba.
Ibhali liyabhonga
Umkhiqizo ungoweqembu lezinto ezinamanani wenkomba ajwayelekile. Okusanhlamvu okusobala - 35, okusanhlamvu okuvela emasimini okubhali - 50. Okusanhlamvu okungekho ngaphansi kokugaya nokuchoboza kugcina inani elikhulu lamavithamini kanye namaminerali, futhi umzimba womuntu uyawadinga nsuku zonke. Ukwakheka kweseli kufaka phakathi:
- calcium
- phosphorus;
- manganese;
- ithusi
- iodine;
- uwoyela ongahluziwe wamafutha;
- i-tocopherol;
- i-beta carotene;
- Amavithamini we-B.
I-Oatmeal neMuesli
I-Oat porridge ithathwa njengomkhiqizo obaluleke kakhulu etafuleni. I-GI yayo isebangeni eliphakathi, okwenza i-oatmeal ingasebenzi nje kuphela, kepha futhi iphephile:
- ama-flakes aluhlaza - 40;
- emanzini - 40;
- obisini - 60;
- obisini ngesipuni sikashukela - 65.
I-Oatmeal - isidlo esivunyelwe ekudleni nsuku zonke kwabantu abagulayo nabaphilile
Ukunamathisela okusanhlamvu okusheshayo akukufanele, kufana ne-muesli (GI ingama-80). Ngoba, ngaphezu kwama-flakes, ushukela, imbewu, nezithelo ezomisiwe zingafakwa. Kukhona futhi umkhiqizo okhanyisiwe okufanele ulahlwe.
Iseluleko Sesazi
Ama-cereals aqukethe ama-carbohydrate angaphezu kwama-70% ekwakhiweni kwawo, okunempahla yokuqhekelwa phansi kushukela. Lapho inqubo yokuqhekeka ishesha, kuphakama izinga likashukela wegazi. Kunezindlela ezikuvumela ukuthi wehlise i-GI yomkhiqizo olungiselelwe, ukuze inqubo yokuhlukanisa ihambe kancane, futhi ibenze bavikeleke kwabanesifo sikashukela:
- ukufaka i-spoonful yamafutha yemifino;
- Sebenzisa izinsimbi ezihlanganisiwe noma ezingekho kahle ukugaya;
- ungasebenzisi ukudla okunenkomba ngaphezulu kwesilinganiso ekudleni kwansuku zonke;
- Sebenzisa i-boiler kabili ekuphekeni;
- wenqaba ukufaka ushukela, sebenzisa izikhala kanye nama-sweeteners wemvelo;
- hlanganisa iphalishi namaprotheni nenani elincane lamafutha.
Ukuhambisana nezeluleko zochwepheshe kuzokuvumela ukuthi ungadli ukudla okunempilo kuphela, uthole zonke izinto ezidingekayo, kepha futhi wenze le nqubo iphephe empilweni.
