Yini amayunithi esinkwa sikashukela

Isifo sikashukela i-mellitus yiqembu lama-endocrine pathologies aboniswa ngokwanda kweshukela egazini lesiguli. Ukuhambisana nemithetho yokudla okune-carb ephansi kanye nokulungiswa kwemenyu eyodwa ngamaphuzu aphambili okufanele acatshangelwe ngokuningiliziwe ngesikhathi sokuqeqeshwa kwabanesifo sikashukela.

Iziguli kufanele zazi imiqondo yezinkomba ze-glycemic yemikhiqizo, izinkomba ze-insulin, ukudla nsuku zonke kilojoule, futhi futhi ziqonde ukuthi iyini iyunithi lesinkwa. Kubalulekile ukuthi ungazi nje izinkomba ezinjalo, kodwa futhi uqonde ukuthi kungani zibalulekile empilweni yansuku zonke, futhi ukwazi nokwenza izibalo. Okulandelayo yingxoxo yokuthi yini eyakha i-XE, futhi amatafula ezinhlamvu zesinkwa zokudla okuyisisekelo nawo apendiwe.

Kancane mayelana nama-carbohydrate

Ngaphambi kokuqhubekela phambili kumqondo wokuthi "amayunithi wesinkwa", kufanele sikhulume ngama-carbohydrate, ngoba la magama amabili ahambisana kakhulu. Ama-carbohydrate noma ama-saccharides, njengoba abizwa kanjalo, angumthombo oyinhloko wemithombo yamandla emzimbeni womuntu. Ukuthola amandla, i-lipids nezinto zeprotein nazo zingasetshenziswa, kepha noma kunjalo, ama-carbohydrate abhekwa njengezakhi ezibaluleke kakhulu ezilawula inqubo yokugaya, ukusekela umsebenzi wohlelo lwe-izicubu kanye nohlelo oluphambili lwezinzwa.

Ama-Saccharides ayizinhlanganisela ze-organic ezihlukaniswe ngamaqembu amaningana:

• ama-monosaccharides alula;
• ukukhipha;
• ama-polysaccharides ama-carbohydrate ayinkimbinkimbi.

Ezimweni eziningi, ama-carbohydrate atholakala ekudleni okuvela ezitshalweni, kepha elinye lama-polysaccharides (glycogen), atholakala kuma-hepatocytes namaseli wemishini yokusebenza kwemisipha, avela ezilwaneni. Igramu yama-carbohydrate inenani elithile lamandla. Ngu-4 kcal. Umuntu omdala onempilo owenza nsuku zonke ukucindezelwa okulinganiselwe ngokomzimba nangokwengqondo kufanele athole ama-Saccharides afinyelela ku-400 g usuku lonke.

Ngemuva kokuthi ama-saccharides angene emzimbeni, ukuguqulwa okuthile nokuvela kwe-cleavage kwenzeka, okuphumela ekwakhekeni kwe-glucose (monosaccharide). Kungale ndlela ukuthi ama-molecule angena kumaseli nezicubu zomzimba ukuqinisekisa imisebenzi yawo ebalulekile. Uma ushukela, njengoba ushukela ubizwa kubantu abavamile, ungaphezu kwesidingo emzimbeni, uba yi-glycogen bese ufakwa kumaseli wesibindi. Kusetshenziswa ukungadli okwanele kokudla kwe-carbohydrate ngesikhathi sokudla.

I-insulin ekhiqizwa yi-pancreas ibhekwa njengento esemqoka evumela ukungena kwamangqamuzana kashukela emangqamuzaneni.

Ama-Polysaccharides angabambiqhaza abaphambili kwinqubo yokugaya ukudla. Zibhidlika amathumbu isikhathi eside, zimunca kancane egazini, okusho ukuthi bakhulisa kancane izinga le-glycemia emzimbeni.

Umqondo weyunithi lesinkwa

Izazi zokudla zeza nomqondo wamayunithi wesinkwa ukuze kubalwe inani lama-carbohydrate, elivunyelwe ukudonsa ngokudla, kanye nenani le-insulin esheshayo edingekayo ekuphatheni ukuze kulungiswe izinga le-glycemia.

Ithebula le-Diexic Product Glycemic Index

Isifo sikashukela kufanele sikhumbule ukuthi i-1 XE ifaka amagremu ayi-12 ama-digestible Saccharides. Igama lenkomba libangelwa ukuthi impela inani elilinganayo lama-carbohydrate liqukethe ucezu lwesinkwa olunobukhulu be-1 cm nesisindo sama-gramu ayi-25. Amayunithi esinkwa ayinkomba yomhlaba wonke, ngakho-ke kulula ngokwanele ukwenza izibalo ezidingekayo kunoma yiliphi izwe emhlabeni. Kodwa-ke, kuyaziwa ukuthi abanye ababhali bamatafula XE, asetshenziselwa isifo sikashukela, bavumela ukuguquguquka ku-indices yama-saccharides ekwakhiweni kweyunithi elilodwa ebangeni ukusuka ku-10 kuye ku-15 g.

Iziguli nabantu abazama ukulwa nesisindo se-pathological kufanele baqonde ukuthi kunzima kakhulu ukubala inani lama-carbohydrate anikezwe ngokudla kahle. Lokhu kungenxa yokuthi iyunithi liyisimo esinemibandela, ingahle ibe namaphutha, kepha ikuvumela ukuthi ulinganise umthamo wamandla wezinsuku zonke atholakala.

I-1 XE iholela eqinisweni lokuthi izinga le-glycemia emzimbeni womuntu likhuphuka ngo-1.5-2 mmol / L. Ngokufanelekile, ukumisa lezi zinkomba, isilinganiso se-1.5 PIECES se-insulin esebenza nge-hormone, esikhishwa njengomjovo, siyadingeka.

Ekuqaliseni kokuqala, kubonakala sengathi inani elikhulu lezibalo liyadingeka ekuziphatheni kahle kwe-insulin, kodwa kunzima ngezinsuku zokuqala kuphela, kuze kube yilapho isiguli siqonda i-XE

Ukuhlaliswa phansi

Ithebula lamayunithi esinkwa sabanesifo sikashukela lihlala lisiza futhi lisize ekwakheni imenyu efanelekile yosuku noma ngesonto. Ivele iqukethe idatha esekelwe ekubaleni kwenombolo yamayunithi ku-100 g yemikhiqizo. Uma amatafula anjalo engekho, futhi umuntu, ngokwesibonelo, esesitolo futhi ecabanga ngalokho okufanele akhethe ukudla kwasemini noma isidlo sakusihlwa, ungakwazi ukubala kalula ukuthi ingakanani i-XE emkhiqizweni othile.

Noma yiliphi ilebula lokudla liqukethe idatha enanini lamaprotheni, amafutha nama-carbohydrate afakiwe ku-100 g womkhiqizo. Okokuqala, kubalulekile ukubala ukuthi mangaki amayunithi esinkwa akwi-100 g yomkhiqizo. Ukuze wenze lokhu, inani lama-saccharides ku-100 g kufanele lihlukaniswe ngo-12 Okulandelayo, kufanele uqonde ukuthi ingakanani i-XE ekulo lonke ivolumu yomkhiqizo. Kufanele ukala umkhiqizo noma ubone inqwaba kwiphakheji futhi ubale inkomba esekuphelele kwayo.

Isibonelo sokubalwa okulandelayo kungaba wusizo ezigulini ezinesifo sikashukela mellitus:

1. Amagremu ayi-100 we-buckwheat aqukethe ama-72 g ama-carbohydrate.
2. Okokuqala, i-72 kufanele ihlukaniswe ngu-12. Kuzophuma u-6. Lokhu kuzoba inani lamayunithi esinkwa ku-100 g ye-buckwheat.
3. Uma umuntu ezodla u-200 g wezinhlamvu ezinjengalezi, khona-ke inani eliphumayo le-6 kufanele liphindaphindwe ngo-2. Umphumela uba ngu-12. Kungenxa ye-12 XE ukuthi kubalulekile ukubala umthamo we-insulin, okufanele unikezwe isiguli ngaphambi kokudla.

Amamenyu kwabanesifo sikashukela besebenzisa ukubalwa kwe-XE

Idatha yokuhlanganisa ukudla kwamayunithi wesinkwa kungcono ukuyithatha ematafuleni. Kuyashesha futhi kuyasebenziseka. Umthetho omkhulu unje ngokulandelayo: ekudleni okukodwa, kunconywa ukuthi ungasebenzisi ngaphezu kwe-7 XE. Lokhu kuzonciphisa umthwalo kuma-pancreas, vumela i-insulin ukuthi ikhiqizwe ngejubane nenani elidingekayo ukufezekisa i-standardoglycemia.

Amayunithi esinkwa kufanele abhekwe ngaphambi kokuthi ukudla kungene emzimbeni, ngoba ukubalwa kwe-insulin, njengokuyijova, kumele kwenziwe ngaphambi kokudla. Ukufinyelela ukuguquguquka komzimba ezingeni le-hormone emzimbeni, isikhathi sosuku kufanele sibhekwe.

Kubalulekile! Ekuseni, iyunithi lesinkwa lidinga ukwethulwa kwezi-2 IZITHOMBE zento esebenza ngama-hormone, ntambama - 1.5 IZITHOMBE, futhi kusihlwa - 1 IZITHOMBE.

I-Endocrinologist kanye nesazi sezempilo - ongoti abazosiza ekuqondeni amayunithi esinkwa

Mangaki amayunithi wesinkwa okufanele achithwe ngosuku ngamaqembu ahlukahlukene abantu (idatha ku-XE):

• umuntu onesisindo esisezingeni eliphansi owenza umsebenzi osindayo womzimba nsuku zonke - 22-30;
• umuntu onesisindo esifanele futhi owenza umsebenzi olinganiselayo wokuzivocavoca - aze afike kuma-22;
• umuntu onesisindo somzimba esivamile owenza umsebenzi wokuhlala nsuku zonke - aze afike ku-18;
• umuntu onesifo sikashukela oneminyaka ephakathi ophila impilo engasebenzi nesisindo esijwayelekile - 12-14;
• onesifo sikashukela esiphakathi esinokukhuluphala okulinganiselwe, onendlela yakhe yokuphila engasebenzi - 10;
• umuntu onenkinga yokukhuluphala kakhulu - aze afike ku-8.

Inani lamayunithi esinkwa asetshenzisiwe ahanjiswa kangcono ngokulinganayo usuku lonke. Ngokudla kwasekuseni, kufanele udle amayunithi ayisi-5, ukudla kwasemini - kuze kufike ku-7, ekudleni kwakusihlwa - kuze kufike ku-4. Ukudla okuningana ngakunye okwenzeka phakathi nosuku kumele kufake amayunithi angafika kwabayi-2.

Amanye ama-nuances

Lapho uhlanganisa imenyu ngayinye yesifo sikashukela, amaphuzu alandelayo kufanele acatshangwe. Uma wenza ama-crackers esinkwa noma omise noma yimiphi imikhiqizo, izinkomba zamayunithi esinkwa ngeke zishintshe. Ukufakwa kukafulawa kwimenyu kudinga ukukhethwa kwaleyo mikhiqizo ezolungiswa ngesisekelo kafulawa we-wholemeal.

Uma ama-pancake noma ama-pancake engezwa ekudleni, inani lamayunithi kufanele libalwe hhayi indishi eseqediwe, kodwa inhlama. Izinhlamvu eziningi zinenani elilinganayo lamayunithi esinkwa ekwakhekeni, ngakho-ke kufanele ukhethe lezo ezinenani elikhulu lamavithamini namaminerali, ama-polysaccharides, ngokwesibonelo, njenge-buckwheat.

Amayunithi esinkwa awanayo imikhiqizo yenyama nemikhiqizo yobisi (ukhilimu omuncu kanye noshizi wasekhishini). Lapho ulungiselela ama-cutlets, ama-diabetes angasebenzisa ama-breadcrumbs, ngakho-ke umkhiqizo ophelile ubhekwa njengeyunithi eyodwa yesinkwa.

Izinkomba ze-XE emikhiqizweni

Amatafula aphelele angatholakala kwi-Intanethi, ezincwadini eziphrintiwe zabanesifo sikashukela nasezincwadini eziphathelene nokudla.

Imikhiqizo yobisi esekwe ubisi

Imikhiqizo yobisi kufanele ibe ekudleni kwabantu abaphilile nabagulayo. Le yimithombo ye-calcium ne-phosphorus, ebalulekile ekwakhekeni nasekusebenzeni kwesistimu ye-musculoskeletal, izicubu, amazinyo, izinwele nezinzipho. Ngokudabukisayo, kepha abanesifo sikashukela bayalulekwa ukuthi bafake ekudleni kanye uhlobo lwemikhiqizo. Lokhu kungenxa yokuqukethwe kwamafutha aphansi kokugcina.

Kubalulekile! Kusuka ku-ukhilimu omuncu owenziwe ekhaya, ukhilimu kanye noshizi omkhulu wekhotishi kufanele kulahlwe noma kukhawulele ukungena kwabo emzimbeni.

Inani elincane kakhulu lamayunithi esinkwa aqukethe ubisi olujwayelekile, futhi lusehlobo lwesitolo

Uma sikhuluma nge-yogurt ne-cottage shizi, khona-ke le mikhiqizo ayinayo i-XE ekwakhiweni kwayo. Kodwa-ke, lokhu akusho ukuthi inani labo elifakwe ekudleni akufanele lilawulwe. Kubalulekile ukukhumbula ukuthi kukhona nama-glycemic, ama-insulin indices, kanye nenani lamandla (inani lamakhalori).

Amakhekhe, ufulawa namakhekhe

Leli yiqembu lokudla okunekhalori ephezulu okuyisikhubekiso kwabanesifo sikashukela. Imikhiqizo esekwe ufulawa, isinkwa, ama-khekhe kufanele anciphiswe kakhulu ekudleni komuntu ngamunye. Lokhu kuyiqiniso ikakhulukazi ngezitsha ezisuselwa kufulawa weprimiyamu. Ukubhaka usebenzisa ufulawa we-rye, ukolweni webanga lesibili, okusanhlamvu okuphelele kuvunyelwe.

Lapho kufakwa izitsha ezinjalo kumenyu, kubalulekile ukucubungula okuqukethwe kwabo kwekhalori ephezulu kanye namavelu abalulekile we-glycemic index.

Uma ubala, kubalulekile ukunaka isisindo somkhiqizo odliwayo.

Uma sikhuluma okusanhlamvu, aqukethe i-1 XE ku-15 g yomkhiqizo. Ungagxila ngokuphepha kulesi sibalo. Okuhlukile ngumbila. Kulesi simo, iyunithi elilodwa lesinkwa liqukethe engxenyeni yesibaya noma kumikhiqizo engu-100 g.

Ama-cereals kufanele abe kwimenyu yansuku zonke yesiguli esinesifo sikashukela, ngoba ngenxa yokuvinjelwa kokudla kwama-Saccharides ngokushesha, ukugcizelelwa kubekwa kuma-polysaccharides, okungukuthi i-fiber kanye nokudla fiber, okuyingxenye yamabele. I-Buckwheat, amabele ama-millet, i-oatmeal, ilayisi elinsundu, iqanda neqanda kukolweni kukhethwa. Kungcono ukulahla ngokuphelele i-semolina. Le porridge iqukethe okungenani izakhamzimba zomzimba, kepha inokuqukethwe okuphezulu kwekhalori. Futhi, ochwepheshe batusa ukukhawula ilayisi elimhlophe ekudleni.

Izithelo namajikijolo

Le mikhiqizo inconywa ama-endocrinologists kanye nezazi zezempilo kubo bobabili abaphilile nabagulayo. Kunohlu lwezithelo okufanele lunqunyelwe kushukela, kepha akudingeki uzilahle ngokuphelele. Izithelo namajikijolo kunemiphumela elandelayo emzimbeni womuntu:

• kugcwala amavithamini kanye namaminerali;
• ukusekela ukusebenza kwamasosha omzimba;
• Ama-radicals wamahhala abopha futhi avele emzimbeni;
• ube nomphumela we-antitumor;
• qinisa umsebenzi wesicubu senhliziyo nohlelo lwezinzwa;
• gcina ukuqina kwemisipha.

Ithebula libonisa ukuthi mingaki imikhiqizo equkethe 1 isinkwa unit

Imifino

Iqembu lomkhiqizo lifakiwe kwimenyu cishe akunamikhawulo. Lokhu kunjalo ikakhulukazi ngemifino eluhlaza: i-zucchini, i-broccoli, amakhambi, njll. Izakhamizi zasengadini zisanda kugcwala umzimba womuntu ngamavithamini, ama-macro- kanye nama-microelements, i-fiber nezinye izinto zokudla. Banconywa ukusebenzisa:

• ngezifundo zokuqala;
• izitsha eziseceleni;
• izifiso zokudla;
• amasaladi;
• ukubhaka;
• imifino yemifino;
• ukusetshenziswa okusha usuku lonke.

Ama-sweeteners

Kubalulekile ukuqonda ukuthi ukusetshenziswa kwama-sweeteners kufanele futhi kubhekwe lapho kubalwa umthamo we-insulin. Iningi labanesifo sikashukela abakunaki lokhu, bebheka izinto ezisetshenziselwa ukuphepha ngokuphelele, uma nje odokotela bebavumele ukuba basebenzise ushukela. Ithebula elingezansi libonisa ukuthi mangaki ama-sweeteners wesimanje aqukethe iyunithi yesikhombi.

Lapho usebenzisa izinto ezinjengalezi ngenkathi upheka, udinga ukuphinda ubuyele ushukela oboniswe kuresiphi

Ukudla okusheshayo

Ezigulini ezinesifo sikashukela, akunconywa ukufaka imikhiqizo eqhamuka kulesi sigaba kwimenyu yomuntu ngamunye, kepha kunezikhathi lapho abantu benikezela khona, noma kunjalo bezithengela okuthile ngokudla okusheshayo. Kungani kungafanele udle izitsha ezinjalo:

• kuholele ukukhuluphala;
• zivuse ukwakheka kwe-calculi ohlelweni lwe-biliary;
• imbangela yesifo sezinso;
• zivuse ukuthuthukiswa kwe-atherosulinosis;
• ukukhulisa i-cholesterol yegazi;
• ukukhulisa umfutho wegazi;
• zivuse ukubukeka kwamakholomu, ukuvuvukala kwe-mucosa esiswini, isilonda se-peptic.

Amanani aphakeme kakhulu u-XE angaqhosha ngama-cocktails amnandi namazambane athosiwe

Iziphuzo

Kubalulekile ukukhumbula ukuthi ukuphuza nakho kudinga ukubalwa kwezinkomba. Ochwepheshe besifo sikashukela bayalulekwa ukuba basebenzise amajusi wezemifino nezithelo (okuvela kokudla okungafakiwe). Kufanele afafazwe kabusha, ngaphandle kokusebenzisa ushukela ngenkathi epheka. Ijusi leBeetroot kunconywa ukubekezelela okuncane ngaphambi kokulisebenzisa.

Izinketho ezihlanganisiwe ezihlanganisa izinto zokusetshenziswa ezisuselwa ku-apula, owolintshi, uphayinaphu, ithanga, eliphakathi kwamatamatisi zizosiza kakhulu. Ochwepheshe batusa ukungasebenzisi isiphuzo esingaphezu kwama-300 ml ngosuku.

Inani elincane kakhulu lamayunithi esinkwa aqukethe iziphuzo zemifino ezisuselwa eklabishi, ikhukhamba notamatisi

Amaswidi

Lesi sigaba semikhiqizo naso sithathwa njengengavunyelwe kubantu abagulayo, kepha izinkomba ze-XE azibalwa hhayi ngabanesifo sikashukela kuphela, kodwa nabantu ababheka isisindo somzimba wabo. Uma sikhuluma ngeyunithi eyodwa yesinkwa, kufanele kushiwo ukuthi iqukethe ku-10 g g ushukela othosiwe noshukela olucwengekile, 12 g uju, 20 g wetshokoleti, kanye nama-caramel ayi-4-5.

Ukuhambisana nezincomo zochwepheshe ekubalwa kwezinkomba ezibalulekile kuzogcina izinga le-glycemia lingaphansi kwemingcele ejwayelekile, kanye nokugcina isimo sesinxephezelo se "sifo esimnandi".