Isifo sikashukela yisifo esibi esidinga ukwelashwa isikhathi eside kanye nokuhambisana njalo nemikhawulo ethile yokudla.
Imenyu yabantu abathola ukwelashwa noma i-prophylaxis iqukethe okusanhlamvu okuhlukahlukene, kepha lapho kutholwa isifo sikashukela, kubalulekile ukuthi ungabheki okuqukethwe ushukela ekwakhiweni, kodwa futhi futhi unake izinkomba ezinjengokuqukethwe kwekhalori kanye ne-glycemic index yezinhlamvu.
Iyini inkomba ye-glycemic?
Lesi sifo sithinta zonke izinhlelo nezitho zomzimba, aphoqelela umuntu ukuba alandele imingcele ngokuqinile. Kungakho kubalulekile ukwazi ukuthi iyini inkomba ye-glycemic enjalo, ikakhulukazi ekuqaleni kokudla.
Izinga lokutholwa kwama-carbohydrate angenayo ngumzimba kanye nenqubo eyalandela yokwandisa ushukela wegazi kuthiwa inkomba ye-glycemic.
Ukuze kube lula ukulandelela imikhiqizo ewusizo kakhulu kubantu, kudalwe amatafula ahlukahlukene. Aqukethe imininingwane ekuvumela ukuthi udale imenyu efanelekile. Kuhleliwe isikali sokwehlukana kusuka ku-0 kuye ku-100. Inombolo 100 ikhombisa inkomba ye-glucose emsulwa. Ngakho-ke, uqondiswa yilawa matafula, umuntu uzokwazi ukwehlisa le nkomba.
Lokhu kuyadingeka ukuze:
- gcina ukusebenza kahle kwe-metabolic;
- lawula ushukela wegazi;
- qapha ukuqasha noma ukunciphisa isisindo secala.
I-Buckwheat noma i-pearl barley porridge, kanye nabanye abaningi, bangumthombo we-fiber, amavithamini kanye nama-micronutrients, kepha inani labo kwisifo sikashukela kufanele lilinganiswe ngokujwayelekile.
Ngabe i-GI imthinta kanjani umuntu onesifo sikashukela?
Isikhombi esibhekwayo akuyona inani elihlala njalo nelingaguquki.
Inkomba yakheka kuzinkomba eziningana:
- ukwakheka kwamakhemikhali komkhiqizo;
- indlela yokwelashwa okushisa (ukupheka, ukuhambisa amandla);
- inani le-fiber;
- okuqukethwe kwe-fiber okungabonakali.
Isibonelo: Inkomba ye-paddy irayisi - amayunithi angama-50, ilayisi eli-peeled - amayunithi angama-70.
Leli nani libuye lithonywe yizici ezifana:
- ukukhula kwe-endemic;
- ukuhlukahluka;
- izici ze-botanical zezinhlobo;
- ukuvuthwa.
Umphumela emzimbeni womuntu wemikhiqizo ehlukahlukene awufani - ukukhuphuka kwenkomba, ushukela omningi ungena egazini ngesikhathi sokugaya nokuqhekeka kwe-fiber.
Isikhombi esiphephile sibhekwa njengeyunithi engu-0- 39 - okusanhlamvu okunjalo kungasetshenziswa ekudleni cishe akunamikhawulo.
Inani elijwayelekile amayunithi angama-40-69, ngakho-ke imikhiqizo enjalo kufanele ifakwe ekudleni ngemali elinganiselwe. Uma inkomba ingu-70 nangaphezulu, khona-ke izinhlamvu ezinjengalezi zingasetshenziswa kwimenyu yansuku zonke kuphela ngemuva kokubonisana nochwepheshe.
Inkomba ye-glycemic yezinhlamvu ezinkulu
Ukuze wakhe imenyu efanele umuntu, umuntu kufanele abheke amatafula we-GI, ngoba kubalulekile ukugxila hhayi ekwakhiweni kwe-Vitamin-mineral kuphela, kepha futhi nasezakhiweni zemikhiqizo ukukhuphula izinga le-glucose egazini. Ukukhuphuka okukhulu koshukela kungadala i-hyperglycemia, futhi kudale nomonakalo ezithweni zangaphakathi, njengoba umthwalo phezu kwabo ukhuphuka.
Isikhulu esiphakeme
Lezi zinhlamvu kufanele zisetshenziswe ngokucophelela.
I-Porridge yazo idinga ukufakwa emanzini, ngoba yehlisa inkomba, kepha noma kunjalo ukufakwa kwayo kumenyu kungenzeka kuphela ngemvume kadokotela ohambile ngemuva kokuphasa izivivinyo ezifanele.
Ithebula lezinhlamvu ezinezinkomba eziphezulu ze-GI:
| Ilayisi elimhlophe (liphuculiwe) | 70 |
| Ithanjelwe ilayisi elimhlophe | 60 |
| Irayisi elinsundu | 55 |
| Irayisi yasendle (nsundu) | 57 |
| Irayisi elinsundu | 50 |
| Millet | 70 |
| Ama-Hercule (oatmeal) | 55 |
| Millet | 71 |
| UManka | 83 |
| Ummbila | 73 |
| Ibhali | 55 |
| I-Buckwheat (yenziwe) | 58 |
| I-Buckwheat (umongo) | 53 |
| I-Buckwheat (luhlaza) | 54 |
| I-Bulgur | 45 |
Enye yezinhlobo zemikhiqizo kakolweni ezihlobene nemikhiqizo enesilinganiso esiphakeme (amayunithi angama-65) yinhle. Ukwakheka kwamabele, kanye nezinhlamvu ezivela kuwo, kubalulekile ngenani eliphakeme lethusi. Le ngxenye iyadingeka ekusebenzeni okuqinile kohlelo lwe-musculoskeletal, ehlushwa isifo sikashukela emaphesenti angama-90.
Ukusetshenziswa kwaleli phalishi kuvumela ukuvimbela ngempumelelo kwamathambo. I-Croup inothile ku-vithamini B5, okwenza ukuthi ukusebenza kwesistimu yezinzwa kube nokusebenza okuvamile.
I-Couscous, ngaphandle kwenombolo enkulu yezakhamzimba, ayikwazi ukufakwa kwimenyu yansuku zonke yesifo sikashukela, ngoba inkomba ingakhuphuka ize iyunithi ezingama-70. Kungcono ukusebenzisa amanzi ajwayelekile kwinqubo yokupheka, ngaphandle kokufakwa ushukela, ungangezi ubisi. I-Fructose noma isiraphu ye-maple kufanele isetshenziswe njengoswidi.
Ama-grits ama-Corn asho nokudla okunenkomba ye-glycemic ephezulu, kepha ngasikhathi sinye, okusanhlamvu kuqukethe inani elikhulu lazo zonke izinhlobo zamavithamini namaminerali.
Ithebula lezakhi zomsoco grits:
| i-magnesium | kuthuthukisa ukuzwela kwamaseli wezicubu ukungena ku-insulin, kuthuthukisa ukusebenza kwenhliziyo nemithambo yegazi |
| insimbi | kuthuthukisa ukuhamba kwe-oksijini kumaseli nezicubu, kuvimbela ukukhula kwe-anemia |
| zinc | kuqinisa amasosha omzimba |
| Amavithamini we-B | kuvimbela ukukhula kwezinkinga, kuqinisa uhlelo lwezinzwa |
| beta carotene | Kuthuthukisa futhi kufiphaze umbono |
Phansi omkhulu
Ithebula lezinhlamvu ezingasetshenziswa ekudleni cishe akunamkhawulo:
| Ibhali | 35 - 55 (kuya ngendlela yokulungiselela) |
| I-Rye (okusanhlamvu) | 35 |
| Irayisi yasendle (ehlutshiwe) | 37 |
| Ama-oats angenakunqotshwa | 35 |
| Quinoa | 35 |
| Amaranth | 35 |
| Imililo | 30 |
| Ibhali lePearl | 25 |
Njalo, cishe izikhathi ezingama-2-3 ngesonto, ukusetshenziswa kwephalishi lebhali kubilisiwe emanzini, kuthuthukisa:
- isimo sezinzwa nezinzwa zenhliziyo;
- isizinda se-hormonal;
- hematopoiesis.
Ngokungezwa okuhleliwe ekudleni, umuntu uzobona ukuthuthuka enhlalakahleni kanye nasekuzinzeni kwamazinga kashukela wegazi.
Izinzuzo ezingeziwe zebhali leparele:
- ukuhlanza umzimba wezinto eziyingozi;
- wandise ukungatheleleki;
- ukuqiniswa kwamathambo;
- ukuphuculwa kwesikhumba nolwelwesi lwama-mucous;
- ukuguqulwa kombono
Kufanele futhi kukhunjulwe ukuthi lokhu okusanhlamvu kunemikhawulo eminingana, ngakho-ke kungafakwa ekudleni uma lokhu okuphikisana okulandelayo kungatholakali:
- ukuphazamiseka kwesibindi;
- ukuqunjelwa njalo;
- ukukhuphuka kwe-acidity yesisu.
Kungcono ukungasebenzisi i-pearl ibhali ekudleni kwakusihlwa. Ukuze uthuthukise ukunambitheka, ungangeza iqanda elibilisiwe elibilisiwe epanini.
Ukupheka kunomthelela kanjani?
Ukupheka kusiza ukwehlisa inkomba. Kodwa-ke, kufanele yenziwe kuphela emanzini. Izithasiselo kashukela, ubisi, ibhotela azivunyelwe. Ukukhetha izinhlamvu okusanhlamvu okugcwele nakho kunomthelela ekwehleni kwalesi sikhombisi; ngenxa yalokho, ibhali le-pearl kune-porridge kakolweni kuzoba usizo kakhulu.
Ngokwesilinganiso, okuphekwe kahle kuzonciphisa inkomba ngamayunithi angama-25-30. Enye indlela yokwehlisa amayunithi - amanzi abilayo. Lokhu kungenziwa nge-oatmeal noma i-buckwheat.
Lezo zinhlamvu, ezinama-carbohydrate angaphezu kuka-70%, zivame ukwehla kushukela. Kungakho-ke, lapho inqubo yokuqhekeka enjalo isebenza ngokwengeziwe, kuba ngcono futhi kusheshe kakhulu inkomba kashukela wegazi kubantu. Kunezindlela ezithile zokwehlisa i-GI futhi unciphise ubungozi kwiziguli ezinesifo sikashukela.
Isiza ukunciphisa:
- ukwengeza kwama-5-10 ml wamafutha wemifino;
- ukusetshenziswa kokusanhlamvu okuphelele noma okungapholiswanga.
Kungcono futhi ukupheka iphalishi ebhuthini eliphindwe kabili.
Izinto zevidiyo ngokubaluleka kokubalwa kwezimali kwenkomba ye-glycemic yemikhiqizo:
Ngakho-ke, inkomba ye-glycemic iyinkomba ebaluleke kakhulu futhi ebaluleke kakhulu okufanele icatshangelwe uma kwenziwa ukuxilongwa kwesifo sikashukela. Kubalulekile ukusebenzisa okusanhlamvu okunenkomba ephansi kumenyu, ngoba inganqunyelwa, ngakho-ke, ungahlangabezana nezinkinga ngendlala. Noma yikuphi ukufakwa ekudleni kwamafutha okusanhlamvu okunenkomba ephezulu kufanele kuvunyelwane nodokotela.
