Ukudla Kwemifino Ngokuphikisana Nesifo Sikashukela: Imikhiqizo evunyelwe nevinjelwe, imihlahlandlela yokupheka, nethebula le-GI > Ukudla ngesifo sikashukelaUkudla sikashukela ukuthi yini engenzeka futhi okungekho etafuleniIsifo sikashukela yisifo esingamahlalakhona.Ekwelashweni kwakhe, elinye lamaphuzu aqakathekileko umsoco: ukulawula okuphelele kwesibalo nohlobo lwama-carbohydrate adliwayo kuyadingeka, omunye wemithombo yawo oyimifino.Vele, udokotela ozobe esekhona uzokuchazela ngokudla kwalesi sifo, kodwa kuzosiza ukwazi kabanzi ngemininingwane yokuthi imiphi imifino engadliwa yisifo sikashukela futhi engakwazi.Khumbula ukuthi ezigabeni zokuqala zesifo sikashukela sohlobo 2 (okuvame kakhulu), okuwukuphela kwendlela yokwelashwa kuwukudla okulinganiselayo, futhi uma unamathela ngokuqinile kwizincomo, lesi sifo ngeke sikudle impilo yakho.Ukudla Okungajwayelekile Kwe-Raw Food - Ukupholisa Ushukela Usuku Olungu-30Akukhona nje kuphela ukuthi imifino ngokwayo ingumthombo obalulekile wamavithamini adingekayo emzimbeni, abaluleke kakhulu kwabanesifo sikashukela, ngoba benza imisebenzi eminingi ehlukene ngasikhathi sinye:neqhaza kwenze ukuthi i-glycemia ibe ngejwayelekile,ukusheshisa i-carbohydrate metabolism, kunxephezele ukwehluleka,thula umzimbaasize ukwehlisa ushukelayenza i-depoid ibe yingozithuthukisa imetabolism ngokujwayelekile,kugcwala ngama-amino acid abalulekile nezinto zokulandela umkhondo ezidingekayo ekusebenzeni okujwayelekile, i-fiber fiber.Njengoba ubona, ukubaluleka kwabo akunakufikelwa ukugcotshwa ngokweqile, into esemqoka ukwazi ukuthi imiphi imifino edliwayo enesifo sikashukela sohlobo 2, futhi yikuphi okungcono ukwenqaba kukho.Isifo sikashukela nokudla okuluhlaza kokudla kungaphezu kokuhambelana. Ushukela wegazi kwizimifino wehla. Lokhu kungenxa yokuqukethwe okuphezulu kwamafayibha, imicu ye-pectin, esiza ukugeza umzimba, i-metabolism ejwayelekile.Isidlo sokudla kanye nokudla kakhulu i-carbohydrateUdinga ukudla amahlandla ayisithupha ngosuku: izidlo eziphambili ezintathu nezintathu eziphakathi. Kufanele kube nezikhathi zokuphumula ezimbili, izidlo ezimbili, ilantshi netiye ntambama. I-insulini ihanjiswa isigamu sehora ngaphambi kokudla, ngakho-ke kubalulekile ukwazi kahle ukuthi kuzodliwa ini nokuthi kungakanani inani lokuthola ama-carbohydrate ekudleni. Esidlweni ngasinye esiyinhloko udinga ukungadli amayunithi esinkwa angaphezu kwama-5-6 (XE) no-2-3 okungeziwe. I-XE eyodwa ilingana cishe nama-12 g wama-carbohydrate futhi ukuze bangene kumaseli, kudingeka iyunithi elilodwa le-insulin.Ukubalwa kwe-insulin edingekayo yokwenziwa kwe-5 XE kwenziwa kanjena:ushukela wegazi ulinganiswaqhathanisa umphumela nezinga le-glycemia,Udinga ama-5 amayunithi we-insulin emfushane, uma isiguli sinoshukela ophakeme kunokwejwayelekile, kodwa kuleli nani udinga ukufaka umthamo ukuze wehlise, futhi uma liphansi kunokunconywa, ulisuse.Isibonelo: i-glucometer ikhombisa u-8.5 mmol / L ushukela imizuzu engama-30 ngaphambi kokudla, kwathi kwaba ngu-6.5 mmol / L kunconywa isiguli. Ukuyinciphisa, udinga i-1 UNIT ye-insulin neminye engu-5 ukuthola ukudla. Ulimaza amayunithi ayi-6 e-hormone. Ezingeni le-4,5 kusuka kuma-unit "wokudla", umuntu uthathwe, okungukuthi, uzofaka amayunithi ama-4 e-insulin. Ekuqaleni, ukubalwa okunjalo kunzima ukukubona, kepha ngemuva kwesikhashana, iziguli ziyakwazi ukubona inani elidingekayo le-XE "ngamehlo". Isimo senziwa lula ngokuqokwa kwezinhlobo ezimbili ze-insulin. Ngemuva kwalokho kwanele ukwazi inani eliphelele lama-carbohydrate ngosuku.Kunconywa ukuthi ngaso sonke isikhathi ube nakho konke okubhalwe kukho ukuze ukwazi ukuzulazula ngokushesha ingxenye yokudla nomthamo ofanele we-hormone wokutholwa. Ngokuvamile, iziguli zibeka amatafula esiqandisini. Kubalulekile ukwazi ukuthi ngosuku nje oludinga ukungadli ama-carbohydrate angaphezu kwama-300 g nge-kilojoule ejwayelekile engama-2500 Kcal, okungukuthi, cishe ama-50% wawo wonke amandla umzimba owuthola kumakhamzimba. Esikhathini sikashukela i-mellitus, kumele eze namaprotheni namafutha esidlweni esisodwa. Ithebula elingezansi libonisa isisindo se-1 XE kanye nenani lama-carbohydrate nge-100 g yokudla okuvamile.Yini ukudla “kwamahhala” kwesifo sikashukela sohlobo 1Iziguli ekwelashweni kwe-insulin okuqinisiwe (izinhlobo ezimbili zomuthi) zingakhokha "izikhawu" ezithile uma nje amazinga e-glucose egazini nomchamo egcinwa. Lesi siphetho safinyelelwa ngabanesifo sikashukela futhi abanye babo bavumela abanesifo sikashukela ukuba badle konke. Kufanele kuqashelwe ukuthi ngisho nakubantu abaphilile ushukela nemikhiqizo kafulawa iyingozi, futhi ngokuphazamiseka kwe-metabolic, ingozi yezinkinga ze-vascular yanda kaningi ngokusetshenziswa kwayo. Uma kunengqondo ukwandisa umsoco, khona-ke ngokuchithwa kwezithelo, amajikijolo nemifino ukucebisa lokhu kudla ngamavithamini.Amaprotheni namafuthaInani lamaprotheni kufanele libe sezingeni le-1,2 nge-1 kg yesisindo somzimba, ngokuzivocavoca okuphezulu komzimba, lokhu okujwayelekile kungandiswa, futhi ngezifo zezinso, inani lamaprotheni ekudleni liyancipha. Kuhlobo lokuqala lwesifo, zonke izinhlobo zamaprotheni ezitshalo nezilwane zamukelekile.Amafutha enza cishe ama-30% wamakhalori. Ama-lipids ahlukahlukene ngesakhiwo avumelekile, kepha ngaphezu kwama-70% wamafutha acid kufanele anikezwe ngefomu elingafakwanga - inhlanzi, imbewu, amantongomane, uwoyela wemifino. Ngokuphula i-lipid metabolism, ukudla okunamafutha nokuthosiwe akuvunyelwe.Thayipha itafula lokudla kwesifo sikashukela esingu-2 kanye nokwelashwaKudingeka ukulinganiselwa okungathi sína ngokuhlukahluka okuhlukile kwesifo nge-insulin. Lokhu kungenxa yokuthi leli fomu livame ukuvela ngokuhambisana nesizinda sokukhuluphala, futhi hhayi kuphela amazinga aphezulu kashukela, kodwa ne-insulin etholakala egazini. Kubalulekile ukuthi iziguli zinciphise okuqukethwe ushukela, ukuvimbela ukwanda kwazo okubukhali. Kulokhu kuphela lapho kungenzeka ukuthi ugweme izinkinga ze-vascular noma ukubambezele ukubonakaliswa kwabo ngangokunokwenzeka.Enye yezindlela zokudla olinganiselayo yinkomba ye-glycemic. Kukhombisa amandla e-carbohydrate afakwe ukuze kudaleke ushukela osheshayo. Yonke imikhiqizo enama-carbohydrate ihlukaniswe ngamaqembu amathathu:inkomba ephezulu ye-glycemic (GI) isuka ku-100 (ushukela omsulwa) iye kuma-70, kufanele isuswe ekudleni ngangokunokwenzeka,i-average GI - ukusuka ku-69 kuye ku-40, ingadliwa, kepha ngobuningi obunqunyelwe, kufakwe ekwakhekeni kwezitsha ezinamaprotheni, amafutha noma i-fiber yokudla,i-GI ephansi - ifinyelela kuma-40, kunconywe njengomthombo oyinhloko wama-carbohydrate.Amanani anikezwe ayalinganiswa; abalwa ngokususelwa ekulinganisweni kashukela kwabashukela. Amanani emuntu ngamunye awahlangani ngaso sonke isikhathi, ngakho-ke, lapho wethula imikhiqizo enamanani aphezulu we-GI kwimenyu, kufanele uhlole ushukela wegazi lakho amahora amabili ngemuva kokudla. Lokhu kuzosiza ukudala imenyu eqondene nomuntu uqobo yokulawula ushukela onamandla.Ithebula lomkhiqizo ongakwazi futhi awukwaziUkwakha ukudla kwesifo sikashukela, okungenzeka nokuthi yini okunganqunywa etafuleni kulula kakhulu. Kufaka nokudla okuyisisekelo okusetshenziselwa abanesifo sikashukela sohlobo 2.Ngiyakwazi Amaqembu Omkhiqizo AkunakwenzekaIsinkwa esinsundu nge-bran Isinkwa nokubhaka Yonke imikhiqizo emhlophe kafulawaInkukhu, iturkey Inyama, inkukhu Ingulube, iwundlu, ihansi, imikhiqizo eseqedile, amasoseji, ukudla okusemathinini, i-offal, ukubhemaUlwandle nomfula, ukudla kwasolwandle Inhlanzi Kuhlanganisiwe, komile, okunosawotiIziphuzo zobisi olu-Sour-nokuqukethwe kwamafutha kuze kufinyelele ku-2,5%, ushizi we-cottage cheese u-5-9%, ushizi omnene kuze kufike ku-45% Imikhiqizo yobisi Ukhilimu omnyama, ukhilimu omuncu, ushizi we-cottage shiziI-Oatmeal *, i-buckwheat, ilayisi elibomvu nelimnyama, i-quinoa Ama-groats I-pasta kafulawa we-premium, ilayisi emhlophe, i-semolinaUbhontshisi, uphizi, udali, i-mung bean, i-chickpeas I-Legumes chaUkhukhamba, i-zucchini, u-anyanisi, isitshalo seqanda, utamatisi, iklabishi, amakhowe *, izaqathe *, amazambane abhakwe *, ama-beet * Imifino imifino ekheniwe, isanqante namazambane ecubuziweKonke kusamba kufika ku-30 ​​g ngosuku, kucatshangelwa amakhalori Amantongomane nembewu chaAma-Blueberries, ama-sitrobheli, ama-raspberries, ama-cherries, ama-plums, ama-gooseberry, ama-apula, ukwatapheya, izithelo zezithelo Izithelo namajikijolo Amagilebhisi, ubhanana, zonke izinhlobo zamaswidi, omisiwe, izinsukuTea, i-chicory, ikofi, i-compote engenashukela Iziphuzo Ijusi eligakiwe, lonke ushukela, utshwalaKwi-stevia eyenziwe ekhaya, ushokoledi omnyama omnyama (20 g) amaswidi Konke kuqukethe ushukela, i-molasses, uju, i-maltodextrinImifino, ibhotela ingadluli kwi-10 g Amafutha Yonke imvelaphi yezilwane, amanoniQaphela: imikhiqizo ene-* ayifakwa kokuphakelayo kwabanesifo sikashukela enkambisweni ebunjiwe yalesi sifo, ukukhuluphala.Igayidi Yesiguli Yesifo SikashukelaUkudla ngokudliwayo kungaba ntofontofo futhi kube lula uma wazi ukuthi yini ongayilahla futhi uthole umphumela. Ukuze wenze imenyu enjalo ibe mnandi, udinga ukubeka imemo yesiguli esinesifo sikashukela ngaphakathi kokubonakala kwansuku zonke futhi ifundwe kabusha ngezikhathi ezithile:Ku-ushukela nofulawa omhlophe akukho ingxenye eyodwa edingekayo yomzimba, lapho uyenqaba, isimo sesikhumba siyathuthuka, ukuguga kuncipha, nezicubu zamathambo ziyaqina.Gxila kulokho ongakudla ngaphandle kwemingcele - imifino engagugi, zonke izinhlobo zezinhlamvu, amakhambi, iziphuzo kanye nama-dessert ku-stevia. Lungisa isitsha esikhulu sesaladi bese usidla ngezinhlanzi, i-tofu, ushizi we-Adyghe.Uma kunomuzwa wendlala phakathi kokudla, bese wethula ama-bran wokudla ekudleni, afaka isandla umuzwa wokugcwala futhi ahlanze amathumbu, futhi isigamu sehora ngaphambi kokudla, aphuze amanzi ngesigaxa selamula.Ukudla kufanele kulungiselelwe okusha, kufudumele futhi kubangele isifiso sokudla. Kulokhu, izinongo namakhambi kunezelwa ezitsheni.Ukuthola noma yimuphi umkhuba, udinga izinsuku ezingama-21, uzibekele umgomo wokugcina ukondliwa okufanele ngalesi sikhathi, khona-ke kuzoba lula kakhulu.Ukuvinjwa akusebenzi, okungenzeki kuyinto enentshisekelo enkulu kunangaphambili yemikhawulo. Vele ukhethe imikhiqizo efanelekile esitolo, futhi okungcono - emakethe yemifino.Ukuze wenqabe umkhiqizo oyingozi kodwa othandekayo, thola imininingwane ngawo, bukela ividiyo ukuthi kungani ingeke idliwe, zibhale wena (!) Izizathu eziyishumi zokuthi kungani udinga ukuwuqeda, funda kabusha uhlu futhi ungeze izinto ezintsha kuwo.Ukuzivocavoca kuyindlela enhle kakhulu yokuthambisa umzimba, ngesifo sikashukela kubhekwa njengento ephulukisayo. Uma zingekho izingqinamba, okwaqala lapho uhamba emoyeni omusha okungenani uhhafu wehora. Uma ungeza imizuzu emi-5 ukuya kwe-10 nsuku zonke ngalesi sikhathi, unganciphisa kakhulu ingozi yesifo semithambo.Ukwenza imenyu yemikhiqizo evunyelweUkudla okulinganiselwa, okuqukethe imikhiqizo enenkomba ye-glycemic ephansi, kungabonakala kanjena:i-oatmeal porridge ngetiyi, itiye eluhlaza,isanqante esigaqiwe nesaladi kakhilimu omuncu, uswidi ovela ezinhlamvwini zikabhekilanga, i-chicory,isobho le-broccoli puree ngo-ayisikhilimu nangamakhambi, inhlanzi ebilisiwe ngesaladi yamaGreek,ushizi we-cottage shizi ophethe ushokoledi, iyogathi,inkukhu ebilisiwe, iklabishi elihanjelwe ngamakhowe, ijelly ku-blueberry agar agar nge-stevia,i-kefir ngesinkwa se-rye.IPipi le-sunflowerUkuze ulungiselele isiphuzo sokudla ozodinga:imbewu yejongilanga - 100 g,i-apula ngulowo ongenakuthunyelwaisinamoni - uhhafu wesipuni sekhofiukhukhunathi - 30 g,i-stevia - amaphilisi ayi-5ama-apricots omisiwe - izingcezu ezi-5,ama-hazelnuts - izingcezu eziyi-10.Thela ama-apricots omisiwe ngamanzi abilayo bese ubeka eceleni isigamu sehora. UStevia wanyakaziswa isipuni samanzi. Peel, usike bese udonsa i-apula ngesisombululo se-stevia, engeza isinamoni bese ucubuziwe. Gaya imbewu yejongilanga nge-grinder yekhofi ibe yisimo sefulawa, hlanganisa ne-applesauce. Kufanele kube isisindo sepulasitiki. Uma likhulu kakhulu, ungangeza amanzi amancane kulo, lapho kwakukhona khona ama-apricots omisiwe.Sika ama-apricots omisiwe ngesigamu, faka ama-hazelnuts engxenyeni ngayinye. Ebhodini elimbozwe ngophahla lweplastiki, olusatshalaliswa isipuni sembewu, yakha ikhekhe bese ubeka ama-apricots omisiwe anamantongomane enkabeni, gingqa ibhola, uligingqe ngamakhokhethi kakhukhunathi. Ukusheshisa inqubo, ungagaya ama-apricots omisiwe namantongomane, uwafake engxube ejwayelekile. Ngesikhathi esisodwa nohlobo lwesibili sikashukela, ungadla izingcezu ezingama-3-4 zoswidi.Blueberry Jelly AgarUkuze uthole i-blueberry jelly udinga ukuthatha:ama-blueberries - 200 gi-agar-agar - isipuni ngaphandle,amanzi - ingilazi eyodwai-stevia - amaphilisi ayi-7.Ama-agar-agar athululela isigamu seglasi lamanzi bese ebeka eceleni ihora. Faka ama-blueberries, i-stevia namanzi asele ekushiseni okuphakathi, cisha ngemuva kokubilisa. Amajikijolo aluhlaza bese uxazulula ikhambi ngosizi. Hlanganisa ne-agar evuvukala bese ubeka ngomlilo, ulethe kumathumba. Thela isikhunta bese uqinisa, uwabeke esiqandisini.Ungathola ukuthi kungani ungadingi amaswidi kusuka kuvidiyo:Yimiphi imifino engadliwa noshukela?Ngokusho kwetafula, imifino eminingi kusamele ishiywe, ikakhulukazi amazambane azo zonke izinhlobo. Ngeke nje zilethe izinzuzo, kepha zingalimaza kakhulu, zenze lesi simo sibhebhetheke ngokwengeziwe ngoshukela egazini.Imifino eyingozi kakhulu yohlobo 2 sikashukela:amazambane aqukethe isitashi futhi akwazi ukukhulisa kakhulu amazinga kashukela lapho kudliwa njengokudla (i-GI yezitsha ezihlukene zamazambane awo kuyehluka kusuka kuma-65 kuye kuma-95%),ama-beet abilisiwe anezinga le-GI lama-64%,i-zucchini ngesimo se-caviar noma nje ethosiwe,itheniphu, itheniphu,ipnnip,izaqathe ezibilisiwe, ezandisa ushukela, kanye ne-cholesterol eyingozi egazini.Kodwa-ke, amanani aphezulu we-GI yemifino engenhla akusho ukuthi onesifo sikashukela kuzodingeka akhohlwe ngabo unomphela. La mazambane afanayo angagcotshwa isikhathi eside emanzini, kuyilapho inani lesitashi kulo liyokwehla ngokubonakalayo, futhi, ngenxa yalokho, izinga lokulimala kwesiguli esinesifo sikashukela.Ungasebenzisa futhi le mifino ngokuhambisana nemikhiqizo eyehlisa izitsha ze-GI jikelele, ngokwesibonelo, ngamakhambi, utamatisi omusha, inkukhu enamafutha amancane, inhlanzi. Funda imininingwane yokuthi imiphi imifino nezithelo zikashukela ezamukelekayo, bese ulungiselela amasaladi e-compaction ehlukahlukene ngokungezelelwa okumbalwa kukazithelo zakho ozithandayo, amazambane, njll.Izaqathe namathanga ngukudla okune-GI ephezulu, kepha umthwalo ophansi we-glycemic, okungukuthi, ukuzidla akuholeli ekugxumeni okusheshayo ekugxiliseni i-glucose yegazi, ngenxa yalokhu zingadliwa ngoshukela ophezulu, noma kukuncane.Kubalulekile ukuthi ungazi nje kuphela ukuthi yimiphi imifino engadliwa yisifo sikashukela sohlobo 2, kodwa futhi ukuyidla ngendlela efanele.Imifino ene-GI ephansi ingadliwa cishe kunoma yiluphi uhlobo, kepha ilusha kakhulu, ngoba ilusizo kakhulu emzimbeni, wonke amavithamini agcinwa kuzo.Kuliqiniso, okunye ukudla akudliwanga kungavuthiwe, lapho kungabiliswa khona noma kubiwe. Imifino ebhakwe kuhhavini imnandi kakhulu, ungayifafaza kancane ngaphambi kokuqala ukupheka ngamafutha omnqumo. Ukudla okuthosiwe kugwenywa kangcono. Abaningi baqiniseka ukuthi ukuthosa ngosawoti omncane ngokuqinisekile ngeke kulimaze, kodwa ngisho nesipuni kukhulisa kakhulu okuqukethwe kwekhalori yesitsha.Khumbula ukuthi imenyu kufanele ihluke ngangokunokwenzeka: ungayeki ukukhetha kwakho kumifino eyintandokazi engu-2-3, kodwa zama ukufaka yonke imifino evunyelwe, uyishintshe ukuze inikeze umzimba ngokugcwele izinto ezinjalo ezidingekayo. Manje ungathola izinhlobo eziningi zokupheka zabanesifo sikashukela lapho imifino engathandwa ingafiyelwa imaski, ihlanganisa naleyo oyithandayo.Kuzoba kuhle uma imenyu ibunjwe ngongoti wezokwelapha osezingeni eliphezulu ongabheki nje ukuthi yimiphi imifino edliwayo yeshukela, kodwa futhi nezimpawu zomzimba, ubukhulu besifo sikashukela, uhlobo.Qaphela ukuthi ingxenye yama-carbohydrate ekudleni kwansuku zonke akufanele idlule i-65%, fat - 35%, amaprotheni - 20%.Imifino ayithinti ngokuqondile i-glycemia kuphela, kodwa futhi inomphumela ongaqondile empilweni yabanesifo sikashukela, futhi lokhu kudinga ukunakwa lapho kulungiswa imenyu. Qiniseka ukuthi udla upelepele obomvu, obenza i-cholesterol ijwayelekile, ebaluleke kakhulu kushukela, futhi futhi iyigumbi lamavithamini.Isiphuzo siklabishi esimhlophe kade sisetshenziswa ngabantu ukwelapha isifo sikashukela, ngoba sinciphisa kakhulu ushukela. Isitshalo seqanda sisiza ukususa izinto ezinamafutha nezilimazayo emzimbeni. Ithanga libandakanyeka ekusebenzeni kwe-insulin, ukhukhamba uqukethe izinto ezibalulekile esigulini, i-asparagus inothile amavithamini, i-folic acid. Futhi yile ndlela utamatisi othandekayo abulala ngayo amanye ama-amino acid abalulekile kithina.Manje kunezinhlelo eziningi zokubala ukungena kwama-carbohydrate, amaprotheni, amafutha kanye nokubheka inkomba ye-glycemic yezitsha ezahlukahlukene.Njengoba sekushiwo, imifino nezithelo ezinokuqukethwe okunoshukela omncane kudliwa kangcono ngendlela eluhlaza, okungenani ingxenye yazo.Akukhona nje kuphela ukuthi inani elincipha ngokushesha lamavithamini ngesikhathi sokwelashwa okushisa, kodwa futhi ukuthi lapho ukubilisa, ukubhaka, njll. Ama-carbohydrate ayinkimbinkimbi aqala ukuhlephuka abe alula, ngenxa yalokho inkomba ye-glycemic yemifino ephekiwe inyuka kakhulu, ingaphenduka kusuka kokuphansi kuye mude.Isibonelo, kumakherothi aluhlaza i-GI - 30%, futhi ebilisiwe - kakade ama-85%. Kungashiwo okufanayo nangeminye imifino eminingi eminingi. Ngaphezu kwalokho, ukwelashwa okushisa kubhubhisa i-fiber ebalulekile, lapho emzimbeni kunciphisa ukumuncwa kwama-carbohydrate. Ngasikhathi sinye, isilinganiso sokukhula kwe-GI ngokuqondile sincike esikhathini sokulashwa okushisa, ngakho-ke uma udinga ngempela ukubilisa imifino, hlola i-Intanethi ukuthola ulwazi lokuthi singakanani isikhathi esanele sokupheka, bese ucima umlilo ngendlela efanele.Yonke imifino nezithelo ezinesifo sikashukela sohlobo 2 zicutshungulwa kangcono kancane, ngokwesibonelo, zipheke kangcono kunokuphatha izitsha eziyinkimbinkimbi ezifana ne-caviar, ezingathatha isikhathi esingaphezu kwehora ukuzilungiselela. Kukhulunywa ngokukhethekile ngemifino ebilukiwe neka okusemathinini, equkethe usawoti omningi .Ukusetshenziswa kwama-marinade kungaba nomthelela ekwakhiweni kwezifo zenhliziyo, futhi abanesifo sikashukela sebevele bethambekele kakhulu ekuqubukeni komfutho wegazi ophezulu.Ngakho-ke, ukudla okunosawoti kubi kubo. Ngokuvamile, izitsha zemifino ezahlukahlukene kufanele zibe yisisekelo sokudla kwabanesifo sikashukela.Kwi-Intanethi, kulula ukuthola izindlela zokupheka zokunambitheka konke okuzokuvumela ukuthi ungazizwa ubandlululwa lapho ukhetha ukudla okulungile futhi ujabulele ukunambitheka kobuciko obukhulu ngaphandle kokulimaza impilo.Izinhlobo eziningi zezobho zemifino, ama-meatball ngemifino, ama-pizzas okudla, upeleti ogxiliwe, amasaladi wevithamini, njll. Alusizo kwabanesifo sikashukela.Ukwelashwa ngesikhathi nangesikhathi sikashukela kungasinciphisa kakhulu isimo sesiguli. Ngaphandle kwalokho, kufanele esabe izinkinga ezinkulu kakhulu. Isibonelo, ukulimala kobuchopho noma isifo se-vascular. Kungakho kubaluleke kakhulu ukwenza ukwelashwa okunekhono ezigabeni zokuqala.Kunezinhlobo eziningi zokugula ezihlukaniswa uhlobo lwezinkinga ezivelayo, izimbangela zesehlakalo, nobunzima bokulapha lesi sifo uqobo. Sibheka ngokwahlukana ngakunye kokuhlukaniswa. I-Etiological ihlukanisa ushukela ngezizathu ezaholela ekuveleni kwayo:Isifo sikashukela sohlobo 1 sithinta kakhulu abantu abangaphansi kweminyaka engama-30. Lolu uhlobo lokuqala lwesifo sikashukela, olubizwa nangokuthi-insulin-wate. Izimpawu eziyinhloko ezikufanelayo: isifiso sokudla ngokweqile, ukoma, ukunciphisa umzimba, ukwanda kokuchama. Lesi sifo sivela ngenxa yokwehluleka kwe-carbohydrate metabolism ngenxa yokubhujiswa kwamaseli we-beta akhiwe kumanyikwe. Ngasikhathi sinye, owokugcina uyayeka ukuhlinzeka nge-insulin edingekayo yomzimba. Uma ungalwi nalesi sifo, kungadala i-coma noma nokufa imbala.Isifo sikashukela sohlobo 2 sibhekwa njengesihambele kwe-insulin. Njengomthetho, bahlushwa isifo sofuzo, kanye nokuguga. Ngasikhathi sinye, i-insulin ikhiqizwa ngamanani anganele kuphela uma umuntu ephila ngendlela esebenzayo, edla ngendlela efanele, eqapha izinga likashukela emzimbeni. Ngesikhathi esifanayo, iziguli zingahlushwa i-hyperthornia, ukukhuluphala, i-hyperkalemia. Kungenzeka ukuthi baphazamise ukusebenza kwezinso, kanye nesifo senhliziyo.Isifo sikashukela sokukhulelwa sibizwa nangokuthi ushukela okhulelwe. Kwabiwe eqenjini elihlukile, ngoba ukukhulelwa akunakubangelwa yilesi sifo - yisimo semvelo somzimba. Leli fomu liqala ukubonakala, kepha ngemuva kokubeletha ezimweni eziningi kudlula. Ososayensi babheka lolu hlobo lwezimpawu zokugula. Kufanele yesatshwe, ngoba yandisa ubungozi bokukhubazeka kokuzalwa ezinganeni ngisho nokufa kwe-fetus. Ngaphezu kwalokho, isifo sikashukela singaba sibi eminyakeni eminingana emva kokuzalwa kwengane.Kwezinye izimo, akunakwenzeka ukuthola lesi sifo, ngakho-ke, odokotela emhlabeni wonke bahlongoza ukuletha uhlobo lwesifo sikashukela sohlobo olungapheli ekuhlukweni.Kukhona futhi izinhlobo zikashukela ezingabangelwa ukutheleleka, i-endocrinopathies, ukubhujiswa kwe-pancreatic, nezinto zofuzo. Kunezinhlobo eziningi zesifo sikashukela ngohlobo lwezinkinga. Kulokhu, kungaqhamuka imithambo yegazi, izinzwa, ukuqina kwamehlo, kanye nesifo sikashukela sonyawo sikashukela.Lapho kuhlukaniswa isifo sikashukela ngobunzima bokwelashwa, kukhona:Uhlobo olumnene sohlobo 2 lwesifo sikashukela, ukwelashwa kwalo okudingekayo ezigabeni zokuqala zesifo. Ngesikhathi esifanayo, isiguli sizwa ubuthakathaka bemisipha, umlomo owomile, futhi uhlala usebenza. Kulesi sigaba, i-insulin ayidingeki.Isifo sikashukela esilinganiselwe sibonakaliswa yinkinga enkulu ye-metabolic. Isiguli siyadingeka ukuthi sifunde ngokuhlelekile izidakamizwa ezisehlisa ushukela wegazi, noma i-insulin. Ngasikhathi sinye, uvunyelwe cishe konke ukudla okuhambelana nezidingo zakhe.Ifomu elinzima lidinga ukungena kwe-insulin nsuku zonke, ngoba ama-carbohydrate asemzimbeni ahlala enganakwa: wonke akhishwe emchanjeni. Ngokulashwa ngokucophelela nangokufanele, izinga elithile lalesi sifo lingahunyushwa ngobunzima obukhulu.E-Russia, iziguli eziningi zinesifo sikashukela sohlobo 2. Inani elikhulu labantu lisesimweni sezempilo yesifo sikashukela lapho lesi sifo singasatholakali okwamanje, kepha izinga labo ushukela liphakeme njalo. Njengamanje, kunezindlela eziningi zokulwa nalesi sifo.Okunye okusebenzayo kakhulu kubhekwa njengokudla. Ekwelashweni kwesifo sikashukela, umuntu wenqaba ngokuphelele utshwala, esebenzisa izikhala ezinoshukela. Kunokudla okuningi okusetshenziselwa ifomu elilodwa noma elinye lesifo. Into esemqoka akuyona ukunquma ngokwakho ukuthi yimuphi okufanele unamathele, kepha qiniseka ukuthi uthintana nodokotela.Izidakamizwa ezinciphisa ushukela zibizwa nangokuthi i-antidiabetesic. Le mishanguzo isiza ukugcina ushukela wegazi ngezinga elithile. Zilungele lezo ziguli ezenzelwe i-insulin ngokuzimela, kodwa akwanele. Imithi enjalo inconywa ukuba ithathwe ngokuhambisana nomsebenzi womzimba nokudla.Ukwelashwa okuthandwa kakhulu yisifo sikashukela yi-insulin. Ngokuvamile kunqunywa kanye nemithi yokwehlisa ushukela. Le ndlela yokwelapha isifo sikashukela isetshenziselwa i-ketosis, ukwehla kwesisindo, ngaphambi kokuhlinzwa, kanye nanoma yiziphi izinkinga ezigulini ezinohlobo lwesibili sikashukela. I-insulini ifakwa phakathi kwe-insulin ngesikhathi sokuqunjelwa, ukukhulelwa, ekhefeni kanye nasezifo zemvelo ye-hemorrhagic.Enye yemigomo eyinhloko yokwelashwa kwesifo sikashukela ukuthi isiguli kufanele sihlole njalo ushukela wegazi. Kulokhu, ushukela ku-serum yegazi ulinganiswa. Ukuqapha kwenziwa kaninginingi usuku lonke. Lokhu kusiza ekukhetheni ukwelashwa okusebenzayo kakhulu. Uhla lomkhawulo wamazinga kashukela esigulini ngasinye usethwe ngudokotela. Ngaphezu kwalokho, ezimweni eziningi ziqondiswa yizibalo eziphakathi. Esiswini esingenalutho, akufanele kudlule ama-6 mmol ngelitha ngalinye, futhi ngemuva kwesikhathi esithile ngemuva kokudla, inkomba akufanele ibe ngaphezulu kwe-8.Ukwelashwa okuqondile kwezinhlobo ezahlukahlukene zesifo sikashukelaOkuvame kakhulu ukwephulwa kohlobo lokuqala nolwesibili. Ekwelashweni kwalezi zinhlobo zesifo kunokucacisa okuthile. Ngohlobo lokuqala lokugula, isiguli sidinga ukwelashwa kwe-insulin impilo yakhe yonke. Ngasikhathi sinye, kufanele ahlole izinga le-glucose emzimbeni, ukuzivocavoca, ukubonwa yi-endocrinologist. Ukuqedwa ngokuphelele kwesifo sikashukela kulokhu kungenzeka kuphela ngokudluliswa kwamanyikwe, kanye namaseli esiqhingi. Kodwa-ke, le ndlela ebizayo futhi ebuhlungu kakhulu. Ngaphezu kwalokho, ngemuva kokufakelwa, kuzodingeka ukuthi uphuze njalo izidakamizwa ze-immunosuppress.Uhlobo 1 sikashukela kumele silandele indlela yokudla eqinile. Into esemqoka ukulahla amafutha angenayo indalo. I-30% yokudla kwansuku zonke kufanele kube emafutheni, amaprotheni - okungenani ama-20% ejwayelekile yansuku zonke. Lonke inani lezinto ezitholwe ngumzimba kufanele lithathwe ngama-carbohydrate. Qiniseka ukuthi unciphisa ukusetshenziswa kotshwala. Inani lamakhalori nsuku zonke atholakele alawulwa ngokuqinile.Emisebenzini yamazwe omhlaba, kunezinhlobo eziningana zokulawulwa kwesifo sikashukela sohlobo lwesibili. Iziguli zinconywa ukuzivocavoca, ukudla okune-carb ephansi, imijovo yama-hormonal kanye nemithi ethile, kanye nokudla okufanele, ukusungula amazinga kashukela futhi kubenze bazinze. Ngendlela, isiko lomzimba libamba iqhaza ekususweni kwama-carbohydrate amaningi emzimbeni.Inani elikhulu lamavithamini namaminerali kufanele lifakwe ekudleni kwansuku zonke, futhi ukudla usawoti kufanele kwehliswe. Izintaba, ukubhukuda, ukuhamba ngamabhayisekili kwamukelekile.Izici zamandlaEmazingeni okwelashwa kwesifo sikashukela, indima ekhethekile idlalwa ngokudla. Iningi labachwepheshe linombono wokuthi umphumela omkhulu kakhulu utholakala ngokudla okungenamsoco, okungukuthi, amahlandla ayisihlanu kuya kwayisithupha ngosuku. Nsuku zonke - izidlo ezintathu ezibalulekile zezitsha ezimbili noma ezintathu. Futhi, isiguli sinconywa ukuba senze amaswidi amabili noma amathathu esitsheni esisodwa. Ngokufanelekile, udinga ukudla nsuku zonke ngasikhathi sinye, uhlakulela umkhuba wohlobo oluthile.Isikhathi ngasinye lapho kudliwa, umzimba kumele uthole inani elithile lama-kilojoule. Ukusatshalaliswa kwabo usuku lonke kungokulandelayo:ibhulakufesi - 25%ibhulakufesi lesibili - i-10-15%,isidlo sasemini - 25-30%,itiye ntambama - 5-10%,isidlo sakusihlwa - 20-25%,isidlo sesibili - 5-10%.Kukhona neminye imithetho eminingana yokudla nokwelashwa kwesifo sikashukela, esingakhulisa kakhulu umphumela wokwelapha:Isikhathi sokugcina kufanele udle okungenani amahora amathathu ngaphambi kokulala.Lapho kudliwa, izidlo ezinama-fiber amaningi kakhulu kufanele zidliwe ngaphambi kokuphumula.Uma kukhona amaswidi ekudleni kweziguli, kufanele kudliwe ekudleni okuyinhloko.Kuyenqatshelwa ukudla ngemuva kokuxineka noma ukuzikhandla ngokomzimba.Kubalulekile ukuthi ukudla kube nokulinganiselayo. I-gluttony kufanele igwenywe, ishiya itafula nomuzwa omncane wendlala.Ngoshukela, kunemithetho ethile ekuphekeni okufanele ilandelwe. Isibonelo, ukwelashwa okushisa isikhathi eside kwemikhiqizo akunconywa. Ukudla kubanjiswa kahle noma kubilisiwe. Khumbula ukuthi ukwelashwa okushisa kuphakamisa inkomba ye-glycemic. Kuyingozi kwisifo sikashukela. Akunconywa ukuthi udle izitsha ezilungiselelwe emafutheni ajulile, ku-grill, kanye nemikhiqizo eseqedile, ukudla okusheshayo. Kwenqatshelwe ukufaka i-ketchup, imayonesi, isoso ekudleni.Imikhiqizo lapho okuqukethwe okuphezulu kwesitashi kungcono ukuthi ungagayi futhi ungabilisi ukuze into igxile kakhulu. Ngakho-ke, qiniseka ukuthi okusanhlamvu akugaywa, bese ubilisa amazambane ngethanga. Kunconywa ukuthi kuphekwe izitsha ezingashisi kakhulu futhi kungabandi kakhulu etafuleni. Izinga lokushisa elikhulu lisuka ku-15 liye ku-70 degrees.Inkomba YomkhiqizoInkomba ye-glycemic yikhono lemikhiqizo ethile ukukhuphula ushukela. Lesi sikhombisi kufanele silingane nokuqukethwe kwekhalori nokuqukethwe kwe-carbohydrate. Kumele kubhekwe lapho kudalwa ukudla okuhlukile.Uyacelwa ukuthi uqaphele ukuthi uma kukhuphuka inkomba ye-glycemic yemikhiqizo etafuleni labanesifo sikashukela, kufanele ulindele ukwanda kwamazinga kashukela. Ngokwesilinganiso esilinganayo sama-carbohydrate enkomba ephakeme, umuntu kufanele alindele kuleyo mikhiqizo lapho kunemicu yezitshalo ezimbalwa kanye nama-carbohydrate alula.Inkomba ye-glycemic ibhekwa njengephansi, ilingana nengaphansi kwama-40, ephakathi - ukusuka kuma-40 kuye kwangama-70, aphezulu - angaphezu kwangama-70. Kubalulekile ezigulini ezinesifo esibucayi se-2 mellitus sikashukela, kanye neziguli ezincike kuma-insulin. Ithebula lemikhiqizo elinezinkomba ze-glycemic lisiza ukuzilungiselela nesifo sikashukela.Ukudla Okuphansi Kwe-Glycemic IndexUmkhiqizo Inkomba ye-GlycemicBasil, Parsley, Vanilla, Oregano, Cinnamon 5I-letafce 9I-Avocado 10I-Soy, isipinashi, i-rhubarb, i-tofu, amantongomane, ukhukhamba osikiwe futhi owokiwe, amalikhi, iminqumo, u-anyanisi, i-pesto, i-zucchini, i-ginger, amakhowe, ama-paradia, uphayinaphu kanye ne-walnuts, ama-pistachios, ama-hazelnuts, upelepele, ukhukhamba omusha, ama-Brussels nekholifulawa, isilimo esidliwayo esinamagatsha anamanzi, isilimo esidliwayo esinamagatsha anamanzi, i-celery, i-bran, i-broccoli, ama-cashews, ama-alimondi 15Isitshalo seqanda, I-Soy Yogurt, I-Peanut Butter, i-Artichoke 20Imbewu yethanga, ama-gooseberry, ufulawa we-soy, sitrobheli, ubhontshisi wegolide, ama-sitrobheli, ama-raspberries amasha, ama-currants abomvu, ama-lentil eluhlaza, ama-cherries 25Izithelo zePastori, ama-tangerine amasha, ubisi, ushokoledi omnyama, udali ophuzi, ama-lingonberry, ama-blueberries, ama-blueberries, ushizi wekhokho olunamafutha amancane, utamatisi, ithini lamapheya, ujamu, i-beet, izaqathe, ubhontshisi oluhlaza, i-grapefruit, ibhilikosi, udali o-brown, ubisi lwe-soy 30Imvubelo 31Ijusi yetamatisi 33Peach, compote, umpe, uphamba, ubhontshisi 34I-yogurt yemvelo engenawo amafutha, u-ayisikhilimu we-fructose, iplamu, i-quince, imbewu yesame, i-orange, ama-noodle aseChina, uphizi oluhlaza, i-apula, i-chickpeas, ilayisi emnyama 35Ukudla okunenkomba ye-glycemic ephakathi nakho kuyamukeleka ukuthi kusetshenziswe, kepha kuncane kakhulu.Amabhilikosi omisiwe, umhluzi, udoti, ujusi we-karoti, ama-nokunye okufana nokolweni, amakhiwane omisiwe 40Isikhathi Sokuphumula Kwokusanhlamvu 43Amagilebhisi, i-orange entsha, ilayisi elinsundu, ukhukhunathi, ujusi wamagilebhisi 45Ama-cranberry 47Ijusi le-Apple, i-Persimmon, ilayisi elinsundu, i-lychee, umango, ujusi wephayinaphu, ujusi we-cranberry, i-kiwi, i-basmati 50Amapentshisi ahlanganisiwe, amakhukhi wesinkwa esifushane, i-sushi, i-bulgur, lwesinaphi, i-spaghetti, ujusi wamagilebhisi, i-ketchup 55I-Arab pita, ummbila omnandi 57I-Oatmeal, i-cocoa powder, imayonesi, ikhabe, irayisi okusanhlamvu okude, i-lasagna, ushukela u-ayisikhilimu, ubhanana, isifuba 60Pitsa kancane ushizi notamatisi 61Amafritter 62IMacaroni noCheese 64Isinkwa esiphelele nesinkwa se-rye, imifino ekheniwe, i-sorbet, amazambane amnandi, amazambane abilisiwe, isiraphu yemaple, amajikijolo, i-granola noshukela, ujamu, i-marmalade 65Ufulawa wamasondo 69Ukudla okunenkomba ye-glycemic ephezulu akukhuthazwa ukuthi kusetshenziswe kushukela, futhi ezinye iziguli zenqatshelwe.I-Couscous, i-semolina, ushukela onsundu nomhlophe, i-risotto, ibhali, ama-chip, i-croissant, i-noodle, ushukela omnandi, imigoqo ye-chocolate 70I-Rice porridge, i-French baguette, ithanga, ikhabe 75Ama-Donuts 76Umqhekeki 80Amazambane abunjiwe 83I-Pop Corn, i-Rice Pudding, ama-Hamburger Buns, ama-Braised noma ama-Carrots abilisiwe 85Ilayisi elimhlophe 90Ama-apricots ahleliwe 91Ama-noodle welayisi 92Amazambane athosiwe futhi abhakwe, i-casserole yamazambane, ama-buns 95Isitashi Esilungisiwe, I-Toast, I-glucose 100Izinsuku 103Ubhiya 110Ukukusiza uqonde okuqukethwe kwezinto ezilusizo nezilimazayo emikhiqizweni ethile kuzokusiza ezitolo zabanesifo sikashukela. Ukudla ngokwabo kuyahlukahluka kuye ngokuthi hlobo luni lwesifo isiguli esinaso.Izici zokudla zohlobo lwe-1 mellitus yesifo sikashukela ukuthi ukuphuza i-carbohydrate akufanele kube nomkhawulo ngokuqinile. Kukholelwa ukuthi lokhu kungaholela ekubekezelelweni kwe-glucose noma i-hypoglycemic coma.Kulokhu, kubalulekile ukuthi isiguli sicabangele ama-carbohydrate adliwayo. Imenyu yokudla yohlobo 1 sikashukela kufanele ifake imifino ehlukahlukene. Ngasikhathi sinye, kuyadingeka ukunciphisa ukusetshenziswa kokudla okusetshenzelwe, ukudla okusheshayo, inani loketshezi elinamazinga aphezulu kashukela, amajusi wezithelo. Ungakhohlwa ngama-carbohydrate: ngokushoda koshukela, amazinga kashukela angancishiswa abe ngaphansi.Kepha hlobo luni lokudla oludingekayo kwisifo sikashukela sohlobo 2, akukho ukuvumelana. Kunemigomo eminingana yezondlamzimba ehlukile ngokuningiliziwe. Emsebenzini weSoviet, kwasetshenziswa indlela, umbhali wayo owayeyi-gastroenterologist Pevzner. Wahlanganisa ukudla okuningana okwelashelwa ukugula kwezifo ezahlukahlukene, okunye okuwukuphula umthetho wokudla kwama-carbohydrate.Indlela yokulwa nesifo sikashukela yayingaphansi kwenombolo yesishiyagalolunye kulolo hlu, ngakho-ke yaziwa ngokuthi itafula Namba. 9. Ukudla isifo sikashukela sohlobo 1 kuleli cala kuhloselwe iziguli ezinezigaba ezinzima kakhulu zalesi sifo.Ukudla okuyinhloko ukudla okungewona amafutha nemifino. Inani lama-carbohydrate kuleli cala akufanele libe ngaphezulu kwama-300 g phakathi nosuku, amaprotheni kufanele ahambisane nokujwayelekile komzimba (80 g ngosuku), izitshalo nezilwane zihlukaniswe cishe isigamu. Inani elifanelekile lamafutha yi-90 g. Ngesikhathi sasemini, kufanele uphuze okungenani amalitha nengxenye kamoya.Yini engingayidla ekudleni kwesifo sikashukela? Ukudla nsuku zonke okungu-9 amakhalori alungiselelwe iziguli ezinesisindo esijwayelekile kungama-2 500 kcal.Kulokhu, inani lokusetshenziswa kwe-pasta nemikhiqizo yabo, isinkwa, beet, izaqathe namazambane kuncishisiwe. Ijamu, ujamu, ushukela ocwengekile, u-ayisikhilimu, i-confectionery, izithelo ezomisiwe nezithelo ezimnandi ziwela ngaphansi kokuvinjelwa.Uma isiguli sinesisindo esinyukayo, inani le-caloric yansuku zonke kufanele lehliswe kumakhalori ayi-1,500-1,700. Inani elikhulu lama-carbohydrate ngosuku angama-g g ayi-120. Amasaha, isaladi, amasoseji, imifino kanye nebhotela, okusakazwayo, imargarine, imayonnaise, ukhilimu omuncu, ushizi wekhishi, ukhilimu, ushizi wamafutha, imbewu, amantongomane nenyama enamafutha ayifakiwe ekudleni.Izincomo Zenhlangano Yesifo Sikashukela yase-USNgesikhathi sokudla sikashukela, imikhiqizo evunyelwe nenqatshelwe ezigulini iqondane nezincomo eziningi. Isibonelo, i-American Diabetes Association iyakwenqabela ukusetshenziswa kwama-carbohydrate asheshayo, futhi futhi ibeke umkhawulo ophakeme wenani eliphelele lama-carbohydrate ekudleni.Ukudla okuyisibonelo koshukela kuhlose ukuqinisekisa ukuthi ushukela awukhuphuki:Ibhulakufesi: iphalishi le-oatmeal noma le-buckwheat, ushizi wekhishi, amaqanda aqhekeziwe.Isidlo sasemini: owokuqala - ama-suras emifino ecubuziwe, isobho seklabishi ngaphandle kwenyama, okwesibili - inyama yegoulash, amakhekhe enhlanzi, inyama ebilisiwe, isidlo esiseceleni - isaladi yemifino, izitshulu, iklabishi elihanjisiwe.Isinaphi: iqanda elibilisiwe, imifino casserole, kefir.Ukudla isidlo sakusihlwa: inkambo enkulu kanye nesitsha esisehlangothini, esivunyelwe isidlo sasemini.Esitolo Sikashukela, ungathola kalula konke okudingayo. Ngezindlela eziningi, lezi zincomo ziyafana nezidingo zethebula No. 9, kepha ngasikhathi singekho imikhawulo eqinile emafutheni. Ukugcizelela okuyinhloko ekugcineni ekulinganiseni phakathi kwamafutha emakilasi ehlukene.Lapho uhlanganisa ukudla okwenzelwe ushukela kudinga indlela yomuntu ngamunye. Noma kunjalo, okunye ukudla akunakudliwa nganoma yiluphi uhlobo lwesifo.Imikhiqizo Yesifo Sikashukela EvinjelweImikhiqizo yokubhaka Puff khekhe ubhakaImifino Ama-beet, ubhontshisi, amazambane, izaqathiIzithelo Ama-Strawberry, amagilebhisi omisiwe, amakhiwane, ubhanana, izinsuku, ama-PersimmonsIziphuzo Ijusi lamagilebhisi, iziphuzo zezithelo, i-lemonade nezinye iziphuzo ezimnandiKonke lokhu kudla okungenhla kuqukethe ama-carbohydrate angagaya kalula. Baholela ekuzuzeni isisindo futhi bakhuphula ushukela wegazi ngokushesha. Ukusetshenziswa kwamajusi asanda kufakwa kuvunyelwe, kepha ngamanani amancane. Zisengelele ngamanzi amaningi. Isibonelo, ujusi wamapomegranate kufanele udakwe ngesilinganiso samaconsi angama-60 nge-100 ml yamanzi. Khipha ama-juice wefekthri anenqwaba kashukela nezivikelo zokudla.Isifo sikashukela, awukwazi ukudla ukudla okugcwele amafutha agcwele inyama. Lokhu kufaka phakathi:i-oyela ekheniwe, inwele, inhlanzi enosawoti nenamafutha,imikhiqizo yenyama: ihansi, idada, inyama ebhemayo, isinqathe,ipasta, i-semolina,isobho le-noodle kanye nama-broths,imikhiqizo yobisi enokuqukethwe okunamafutha amaningi: ukhilimu, ukhilimu omuncu, ibhotela, ubisi, ama-yoghurts, ushizi omnandi we-curd,amaswidi: ushukela, ushokoledi, u-ayisikhilimu, amaswidi, ujamu,ukhukhamba kanye ukhukhamba.Uju kungumkhiqizo ophikisana, izinhlobo ezithile zivunyelwe.Kubantu abanokuthambekela kwe-hyperglucosemia, ochwepheshe bahlanganise uhlu oluhlukile lwemikhiqizo. Zigcina amazinga kashukela egazi azinza.Imikhiqizo evunyelwe yesifo sikashukelaInyama Inkukhu, ingulube, iwundlu, inyama yenkomo.Imifino Isitshalo seqanda, i-zucchini, upelepele obomvu, ithanga, iklabishi.Amajikijolo Ama-cranberry, ama-sitrobheli, ama-raspberries, ama-gooseberries, ama-blueberries, ama-lingonberry.Izithelo Apula, amapharele, kiwi, amawolintshi, amagilebhisi, amaplamu.Izithelo ezomile Ama-prunes nama-apricots omisiwe.Izinongo I-Turmeric, isinamoni, iqabunga le-bay.Inhlanzi Ikhodi, i-roach, i-haddock, i-saffron cod, i-pollock, i-zander, i-flounder.Amanzi amaminerali IHydrocarbonate, i-carbonic, i-sulfate.Inyama. Umthombo wezakhamzimba yinkukhu. Ingeniswa ngokushesha ngumzimba, iqukethe amanoni e-polyunsaturated fatty acids. I-fillet yenkukhu inciphisa inani le-cholesterol embi egazini. Futhi, ngesifo sikashukela sohlobo 2, ungadla ingulube. Ine-Vitamin B. eningi elincane, ukusetshenziswa kwe-mutton nenyama yenkomo kuvunyelwe.Imifino - Umthombo ocebile we-fiber. Lokhu kudingekile ukuze kubuyiswe i-carbohydrate metabolism kushukela. Futhi, imifino igcwala umzimba ngezinto ezincane nezinkulu, ama-amino acid, futhi isuse ubuthi.Amajikijolo nezithelo. Izithelo eziphambili ekwelashweni kokudla yi-apula. Kudliwa ngohlobo 1 nesifo sikashukela sohlobo 2. Izithelo ziqukethe i-vitamin C, i-iron, i-potassium, i-fiber ne-pectin. Ingxenye yokugcina ihlanza igazi bese yehlisa i-glycemia. Amapharele anezici ezifanayo. Zigaya isikhathi eside esiswini, zinikeze umuzwa wokugcwala. I-Grapefruit iqukethe inani lerekhodi le-ascorbic acid. Phakathi kwezinye izithelo ezivunyelwe kufaka phakathi: feijoa, tangerines, ulamula, ihalananda (ngamanani amancane).Izinhlanzi zasemfuleni nezasolwandle - Umkhiqizo obalulekile weshukela. Kuvunyelwe ukusetshenziswa okungenani izikhathi ezi-2 ngesonto. Ngenxa ye-omega-3 fatty acids, inhlanzi ihlisa i-cholesterol eyingozi kanye noshukela wegazi. Iphinde ithuthukise izinqubo ze-metabolic emzimbeni. Amafutha wezinhlanzi ancishisiwe ezimweni zokuvuvukala kumanyikwe.Amanzi amaminerali. Kwabashukela, izici zokudla hhayi zokudla kuphela kodwa zibalulekile. Amanzi amaminerali ahlukile ekwakhekeni. Zingaqukatha isikhutha, i-hydrogen sulfide, u-ion kasawoti we-carbonic acid, usawoti we-sulfuric acid. Ngokusetshenziswa njalo, amaminerali amanzi ejwayelekile ukugaya, asheshise ukusabela kwama-insulin receptors kanye nemetabolism yama-carbohydrate. Iphinde yenyuse umsebenzi wama-enzyme athutha i-glucose kwizicubu.Imikhiqizo yobisi enokuqukethwe kwamafutha amancane. Ungafaka ushizi we-kefir kanye noshizi ophansi ekudleni kwakho.Utshwala Ubhiya newayini kuvunyelwe ngenani elincane, elisethwe ngokuya ngohlobo lwesifo sikashukela. Kufanele kukhethwe iwayini elomile.Izinhlobo ezithile zamabele. Irayisi elimnyama nelimnyama, i-oatmeal, ukolweni, ibhali le-pearl, ummbila kanye nokunye okufana nokolweni.Imbewu yelanga Ngokwesilinganiso.Ukuvimbela izinkinga zesifo sikashukela, kunconywa ukulungiselela ama-decoctions we-herbal kanye netiye. Sebenzisa izitshalo ezilandelayo: i-chicory (esikhundleni sekhofi), ama-ginseng, amaqabunga e-walnut, i-wort yaseSt. I-Eleutherococcus, i-nettle, i-dandelion, imbewu yefilakisi, izimpande ze-burdock, i-ginger, i-garlic, i-anyanisi, ne-artichoke yaseJerusalema inezici eziwusizo.Ukulungiswa kwamakhambi kufanelekile ukusetshenziswa kwansuku zonke. Abaphazamisi inkambo yezinqubo ze-metabolic futhi abanemikhawulo ekusetshenzisweni. Ngaphezu kwalokho, amakhambi akhuphuka amazinga kashukela egazini futhi abe nomphumela wokuphumlisa nethonic.Ukwenza ukudla okufanele kushukela kuzothuthukisa impilo yakho. Kunzima ukujwayela imikhawulo yokudla, kepha wonke umuntu angazilandela. Ikakhulu uma ubona ukuthi impilo yakho incike kuyo.
