I-diabetes mellitus yisifo se-endocrine esihambisana nokukhiqizwa okunganele kwe-insulin noma ukungathathi kahle kwezicubu zayo. Kulokhu, i-metabolism iba nezinguquko ezinkulu.
Okokuqala, inqubo yokuguqulwa kwe-carbohydrate iyahlupheka. Ushukela awugcotshwa ngokuphelele ngumzimba, ukugxilwa kwawo egazini kuyanda, bese kuthi ngokweqile kucholwe kanye nomchamo.
Inkomba Yomkhiqizo ye-Glycemic
Imikhiqizo eya kumazinga ahlukahlukene ithinta ushukela wegazi. Inkomba ye-glycemic ikhombisa ukuthi kwehlukana ngokushesha kwama-carbohydrate kumkhiqizo kuqhubeka kanjani. Ukuphakama kwe-GI, okusebenza ngokwengeziwe ukufakazelwa komkhiqizo nokukhipha ushukela egazini.
Kumuntu ophile kahle, ukugxuma okubukhali kushukela kubangela ukuphendula okusheshayo kwama-pancreas, okusiza ukugwema i-hyperglycemia. Ezigulini ezinesifo sikashukela sohlobo 2, isimo siyakhula ngokusho kwesinye isimo. Ngenxa yokungakwazi okwanele kwe-insulin yizicubu zomzimba, kuba nzima ukuvimba ukukhula kweglucose.
Ukudla okune-GI ephansi kunomthelela omncane esimweni segazi kubantu abanesifo sikashukela, futhi kubantu abaphilile ababangeli zinguquko.
Ukubhaka noma ukudla okubilayo kuphela lapho inkomba yabo ye-glycemic ekhonjiswe etafuleni ingagcinwa ngohlobo lwayo lwangempela. Yize lokhu kungasebenzi ngaso sonke isikhathi. Isibonelo, izaqathe ezingavuthiwe zine-GI - amayunithi angama-30, abilisiwe - 50.
Izithelo ezivunyelwe zabanesifo sikashukela
Iziguli ezihlushwa noma yiluphi uhlobo lwesifo sikashukela zidinga ukudla imifino, amakhambi amasha, izithelo. Bacebile ngosawoti wamaminerali, amavithamini, ayizingxenye zamakharubhu. Kodwa-ke, kude nakho konke kufanele kungeniswe ekudleni komuntu onesifo sikashukela.
Kuyadingeka, okokuqala, ukubheka inkomba ye-glycemic yomkhiqizo, futhi okwesibili, akufanele sikhohlwe ngobukhulu bengxenye eyamukelekayo. Ngisho nesithelo esifanelekile ngokwe-glycemia singaba yingozi uma sisetshenziswa kakhulu.
Ngesifo sikashukela, izithelo ezine-GI ephansi naphakathi zivunyelwe. Kumelwe kukhethwe ama-Sour and sweet amamaki
Kumenyu yesifo sikashukela, ungafaka:
- ama-apula
- ithini lamapheya
- izithelo zomvini
- amapentshisi;
- plums
- cishe wonke amajikijolo;
- ulamula
- uphayinaphu
- Mango
- papaya.
Izithelo ziqukethe izinto eziningi ezisebenzayo, kufaka phakathi amavithamini. Basheshisa ukudlula kokuphendula kwe-metabolic, kufaka phakathi ukuguqulwa kwama-carbohydrate.
Apula
Umzimba wesiguli kumele uxhaswe ukudla okungokwemvelo okunempilo okucebiswe ngezakhi eziningi zomzimba. Ama-apula aqukethe amavithamini C amaningi, i-iron, i-potassium, ne-fiber. Ziqukethe i-pectin, enempahla yokuhlanza igazi nokulawula okuqukethwe ushukela.
Ngakho-ke, ama-apula angaba nemiphumela yokwelapha kuma-diabetes, okuwukuthi:
- Qinisa amasosha omzimba. Umzimba wesiguli onesifo sikashukela awunamandla futhi ekugcineni ulahlekelwe amandla okumelana nezifo ezahlukahlukene. Isifo sofuba, ukuvuvukala kwendlela yomchamo kungajoyina izifo eziphambili.
- Gcina izitsha zihlanzekile. I-Pectin ayilawuli kuphela ushukela wegazi, kodwa futhi ihlanza i-cholesterol eyeqile. Lokhu kusiza ukuvikela isifo senhliziyo, kunciphisa ubungozi bokuhlaselwa yinhliziyo nemivimbo.
- Khuthaza ukugaya. Ama-apula anama-acid amaningi aphilile asiza ukugaya ukudla, ikakhulukazi ukudla okunamafutha.
Ngesizathu esithile, abantu abaningi bacabanga ukuthi ama-apula amaningi ane-acid anokuqukethwe okushukela okuphansi. Kodwa-ke, lo mbono unephutha. Kungukuthi izithelo ezimnandi zinokuhleleka kwama-asidi asezingeni eliphansi (i-malic, i-citric, i-tartaric), okuhlushwa ngalo ngezithelo ezihlukile kungahluka kusuka ku-0.008% kuya ku-2.55%.
Amapheya
Amapentshisi ane-potassium eyanele, ekhipha umthwalo emisipha yenhliziyo, asiza ekugwemeni i-arrhythmias, ukunciphisa ukuvuvukala kanye nomfutho wegazi ophansi. Izithelo ziqukethe i-chrome. Le nto ilawula i-carbohydrate metabolism kanye ne-noshukela egazini.
I-Chromium ikhulisa ukuthikamezeka kwezicubu ukungena ku-insulin, kusiza ukusebenzisana kwazo bese kunciphisa isidingo somzimba we-enzyme. Ukushoda kweChromium emzimbeni kungadala isimo esifana nesoshukela.
Amabhilikosi
Ama-apricots aqukethe ushukela omningi futhi kukholakala ukuthi akufanele kudliwe ngabantu abanesifo sikashukela sohlobo 2. Eqinisweni, izithelo ezimbili noma ezintathu ezidliwe phakathi nosuku ngeke zisilimaze isiguli. Ngokuphambene nalokho, ama-apricots anezinto ezithile zokuphulukisa neze-prophylactic.
Izithelo zihlinzeka ngokuvikelwa okuthembekile kwezinso. Ziqukethe i-potassium eningi, ekhuthaza i-hydration. Lokhu kusiza kakhulu umsebenzi wezinso, futhi kusiza ukwehlisa umfutho wegazi.
Ama-apricots asiza ukuvimbela ukuguga ngaphambi kwesikhathi. IVithamini A, enezithelo eziningi, isheshisa izinqubo zokuvuselelwa kwamangqamuzana, ilwa nama-free radicals. I-trace element vanadium ithuthukisa umuzwa we-insulin, ngaleyo ndlela ivikele ubungozi bokuthola lesi sifo.
Amapheya
Amapheya amnandi awadli ngesifo sikashukela. Kuzo zonke ezinye izimo, lezi zithelo zilusizo ezigulini. I-pear iqukethe i-fiber eningi, esiza ukususa i-cholesterol eyeqile emzimbeni, isusa ingozi yokwakheka kwamatshe emiseleni ye-bile, ivuselele amathumbu, inikeze umuzwa omude wokuqaqanjelwa.
Kukhona i-cobalt eningi ezithelo. Uyabandakanyeka ekwenziweni kwama-hormone egilo. Kepha lezi zinto zilawula zonke izinqubo ezibalulekile emzimbeni. I-Cobalt isiza futhi isheshise ukufakwa kwe-iron, ngaphandle kwalokho i-hemoglobin synthesis ne-hemopoiesis evamile ayinakwenzeka.
I-pear ingumkhiqizo wekhalori ophansi futhi nje i-godsend yabantu abakhathalelayo ngesibalo sabo. Yena, ngokungafani nama-apula, akabangeli ukwanda kwesifiso sokudla. Inama-asidi ambalwa e-organic, okuyiwona oyimbangela yokukhuphuka kokuqunjelwa esiswini.
Ngaphezu kwalokho, ithini lamapheya linezinzuzo eziningi ezingenakutholakala, uhlu lwazo olunikezwe ngezansi:
- Ukubhekana nokudangala. Uwoyela oshintshashintshayo, oyingxenye yezithelo, unciphisa ukungezwani ohlelweni lwezinzwa, ujabule, usize ukuqeda ukudangala.
- Iba nomthelela wokugaya. Ngakho-ke, kufanele isetshenziselwe izifo zezinso.
- Qukethe isilicon eningi. Le nto ilusizo kakhulu ekuhlanganeni, ngoba isiza ukubuyisa i-cartilage.
Amagilebhisi
I-GI yegilebhisi incane kangangokuba ngisho nesithelo esikhulu esidliwayo ngeke sibangele ushintsho kushukela wegazi. Ngaphezu kwalokho, izinto eziqukethwe esithelweni zinegalelo ekunciphiseni kokugxilisa ushukela. Ngenxa yalokhu, izithelo zomvini zingasetshenziswa ngempumelelo ekuvinjelweni kwesifo sikashukela.
Izici eziwusizo zomvini we-grapefruit:
- I-fiber ephezulu. Kuyasiza ukwenza ukugayeka okujwayelekile kube nokufakwa kancane kwe-carbohydrate. Ngenxa yalokhu, ukugcwala koshukela egazini kukhula kancane futhi kuphathwe ukudonswa ngumzimba.
- Ukuba khona kwe-antioxidant naringin. Kwandisa ukuzwela kwezicubu kwe-insulin. I-glucose ingena emangqamuzaneni bese iba ngumthombo wamandla, esikhundleni sokuqwabelana egazini.
- Ukungena ekwakhiweni kwe-potassium ne-magnesium. Isifo sikashukela kwesinye isikhathi sihlushwa umfutho wegazi ophakeme. Lezi zinto zisiza ukwehlisa umfutho wegazi.
Yiziphi izithelo ezingeke zidliwe ngesifo sikashukela?
Abantu abanesifo sikashukela akufanele badle amawolintshi, ama-tangerine, ngoba aqukethe ushukela omningi. Kuyadingeka futhi nokunciphisa umkhawulo ukusetshenziswa kwamagilebhisi.
Amagilebhisi amnandi kakhulu omisiwe (ama-20 g kashukela nge-100 g yomkhiqizo).
Kungcono ukuyishiya ngokuphelele. Ushukela omncane kancane ezinhlotsheni ezimnyama nezibomvu (14 g / 100 g). Okuqukethwe kwayo okuncane kunamagilebhisi amhlophe (10 g / 100 g). Kodwa i-potassium kulezi zinhlobo nayo iphansi.
I-watermelon neMelon yesifo sikashukela
I-watermelon ne-melon zivela kumatafula ethu izinyanga ezimbalwa kuphela zonyaka. Ukunambitheka kwabo okumnandi nokune-juicy kuheha hhayi izingane kuphela, kodwa bonke abantu abadala ngaphandle kokuhlukile. Ngakho-ke, kunzima kakhulu ukwenqaba ukuphathwa kwezinkathi ezithile zonyaka, okuwusizo kakhulu nasemzimbeni.
Isikhathi eside, odokotela bebengabaza ukuthi kungenzeka yini ukusebenzisa i-watermelon ne-melon kwabanesifo sikashukela, ngoba aqukethe ama-carbohydrate amaningi angagaya kalula. Kodwa-ke, ucwaningo lwakamuva luye lwabonisa ukuthi ukusetshenziswa okufanele nokulinganiselayo kwalezi ziphatha kuzoletha usizo olukhulu ezigulini.
I-watermelon yesifo sikashukela evunyelwe ukudla. Kepha isilinganiso sansuku zonke kufanele sibe ngaphansi kwesomuntu ophilile, futhi sibe ngamagremu angama-300 epulpiti. Njengoba isizini ihlala izinyanga ezi-1-2 kuphela, kufanele ubuyekeze imenyu yalesi sikhathi futhi ungafaki ukudla okunokuqukethwe okuphezulu kwama-carbohydrate. Ngakho-ke, kungenzeka ukunxephezela ukwethulwa kwamakhabe ekudleni.
Ngaphambi kokwenza lokhu, kufanele ubonane nodokotela wakho. Ikhabe alinawo wonke amavithamini kanye namaminerali adingekayo ukuze kuxhaswe futhi kuqiniswe umzimba ogulayo.
I-watermelon inezindawo ezinhle kakhulu ze-diuretic, ezikuvumela ukuthi ukhiphe ukuvuvukala, wehlise umfutho wegazi ophakeme, wehlise izinga lokushisa.
Bambalwa abantu abakwaziyo, kepha isihlobo esiseduze kakhulu sombungu ikhukhamba. Phambilini bekuchazwe iziguli ezikhubazekile ukubuyisela umzimba emzimbeni. Ngempela, ikhabe iqukethe inani elikhulu lama-carbohydrate ngendlela yokugaya kalula.
IMelon ine-GI ephezulu futhi noshukela wokugaya kalula, ngakho-ke ayinakudliwa noshukela ngamanani amakhulu. Isigaxa esincane se-elimnandi le-honey melon ngeke sisilimaze isiguli, uma uthatha ngokunembile inhlanganisela yemikhiqizo kanye nenani lama-carbohydrate kuwo.
UMelon unesakhiwo se-diuretic futhi ungena isihlabathi kusuka ezinso nasegunjini lomchamo, ususa usawoti we-uric acid. Ine-fiber eminingi, ekhipha i-cholesterol eyeqile emzimbeni.
Imbewu ye-Melon isetshenziswa emithini yesintu ukwelapha isifo sikashukela. Kwanele ukuzigaya nge-grinder yekhofi, uthele amanzi abilayo (1 tbsp. L / 200 ml wamanzi), ugcizelele futhi upholile, bese uphuza esiswini esingenalutho ngaphambi kokudla. Bese uphinda kathathu phakathi nosuku.
Iziphakamiso zokusetshenziswa kwamajusi wezithelo nezithelo ezomisiwe
Ambalwa kakhulu amaswidi asanda kufakwa wezithelo aphephile kwabanesifo sikashukela. Imvamisa, iziphuzo ezinjalo ziqukethe ushukela omningi.
Nawa amanye amajusi angabhekwa ephephile kubantu abanesifo sikashukela:
- izithelo zomvini;
- ulamula
- ihalananda.
Ku-mellitus yesifo sikashukela, amajusi ezithelo ezenziwe ngomumo athengwe ngenethiwekhi yokusatshalaliswa ayavunyelwe Imvamisa aqukethe izithasiselo eziningi zokwenziwa noshukela.
Izinto zevidiyo zendlela yokuthola ukwehliswa okuphikelelayo koshukela wegazi:
Izithelo ezomile zabanesifo sikashukela azifanelekanga. Kuzo, ukugcwala koshukela kuphezulu kakhulu kunezithelo zemvelo. Izinsuku ezomile, amakhiwane, ubhanana, ukwatapheya, ipapaya, i-carom ziphikisana ngokuphelele.
Ungenza iziphuzo ngezithelo ezomisiwe. Ukuze wenze lokhu, pre-cwilisa izithelo emanzini abandayo okungenani amahora ayi-6. Bese upheka ngokufakwa kwamaswidi.
