Yini ekhona kubantu abanesifo sikashukela?
Wonke umuntu uyazi ukuthi ukudla abantu abanesifo sikashukela kufanele kube nenani eliphansi le-glycemic. Ngakho-ke, akufanele adle amaswidi, ushukela, uju, amakhukhi, isiraphu yezinhlamvu kanye nesitashi esilungisiwe.
Kufanele uzame ukungadli ijusi elingaguquki, uma izinga leshukela legazi liphakeme kakhulu. Gwema ukudla okusheshayo, ziqukethe ushukela oluningi, ngisho noma zingenayo i-unsweetened.
Zama ukudla imifino eluhlaza, i-walnuts, i-avocado, izinhlanzi zasolwandle kanye nama-legumes.
Imifino eluhlaza
Imifino nemifino kungadliwa futhi kufanele idliwe nsuku zonke. Ku-dill, isilimo esidliwayo esinamagatsha anamanzi kanye ne-parsley, ungenqabe. I-parsley inganciphisa ushukela wegazi, iphinde igcine amavithamini amaningi kanye nezici zokulandelela.
Emifino, kunezinhlanzi eziningi futhi cishe akukho fat. Banama-carbohydrate ambalwa, ngakho badle futhi ningacabangi lutho: ukhukhamba, iklabishi yazo zonke izinhlobo, isithombo, izaqathe, isithombo, njll. Ukuze ukwandise izinga le-glucose egazini, kubalulekile ukuba udle eziningi zazo. Isibonelo, u-10-12 g ushukela utholakala ku-200 g wezinqathe kanye ne-beet, 350-400 g iklabishi, 600-700 g we ithanga noma ikhukhamba, 400 gm.
Isilimo esidliwayo esinamagatsha anamanzi kanye ne-izaqathe zicebile ku-naprovitamin A kanye nezinye izinto ezibalulekile ze-carotenoids. Zizokwehlisa ingozi ye-infarction ye-myocardial.
Emifino eluhlaza kanye nezithelo (i-peas, isipinashi, i-broccoli, i-pepper, iklabishi yaseShayina, i-kiwi, i-asparagusi, isilimo esidliwayo esinamagatsha anamanzi, ama-apula aluhlaza kanye nama-apula, ubhontshisi obuluhlaza, amahlumela aseBrussels, ama-artichokes, ama-leeks, i-zucchini) aqukethe i-indoles nama-lutein enza ngcono impilo nge-antioxidizing izakhiwo.
Ngenxa ye-thiosulfates ne-allicin, etholakala ku-garlic no-anyanisi, amaplatelets awahlanganisi ndawonye. Ngaphezu kwalokho, lezi zinto zikhulula imishanguzo ye-pulmonary. I-garlic igxeka "i-cholesterol embi" egazini futhi ihlisa ukucindezelwa kwegazi.
Amazambane kukhona imifino ecebile ama-carbohydrates nesitashi, ngakho-ke abantu abanesifo sikashukela badinga ukuwasebenzisa, nakakhulu, ngcono. Amazambane aphuziwe ukwanda ngokushesha kwegazi glucose egazini, kunokwedlula yonke ifomu.
Imifino kanye nezithelo eziluhlaza okwesibhakabhaka zicebile kuma-anthocyanins nasezinhlazeni ze-phenolic, ezivimbela umzimba ukuba ugugile futhi ungama-antioxidants.
Ama-Walnuts
Izinhlamvu eziyisikhombisa zama-walnuts ziqukethe i-g ye-fibre ephezulu ye-2 g kanye no-2.6 g we-alpha linolenic acid. Lezi zakhi zibaluleke kakhulu ekugayeni nasekubuyiseleni komzimba.
Esikhundleni sama-sandwich, ungadla amantongomane awusizo ngendlela yokudla okulula noma ungawafaka ezitsha ezijwayelekile ze-isalates. Ama-walnuts ayadingeka kakhulu engqondweni, ngakho-ke ezikhathini zasendulo, kwakungenakwenzeka ukuwadla ngoba bacabanga ukuthi ingqondo yabo ayidingekile kunoma ubani.
Ama-walnuts, kokubili okwenyuka futhi nge-asidi encishisiwe angakwazi ukuvuselela i-acid medium. Ngaphezu kwalokho, usebenzisa le mkhiqizo, awugcini nje ukuxwayisa i-atherosclerosis, kodwa ungayiphilisa uma uhlupheka kuyo.
Ulwazi olubaluleke kunazo zonke kubantu abanesifo sikashukela nezihlobo zabo - ama-walnuts aqukethe magnesium amaningi ne-zinc, njengoba kudingeka ukuze kunciphise izinga likashukela. Ngaphezu kwalokho, ziqukethe izinto ezikwazi ukuvimbela ukukhuluphala kwesibindi.
Sebenzisa nsuku zonke izinhlamvu eziyisikhombisa zommbila, futhi ungabhubhisa i-iron deficiency anemia futhi wenze izitsha zibe zikhulu kakhulu, okubaluleke kakhulu kubantu abanesifo sikashukela. I-Cobalt, insimbi, i-zinc imile, equkethe amantongomane, isuse izimpawu zokugula ushukela, okungeyona efiselekayo.
Amantongomane athile i-iodine, amafutha abalulekile yizinto ezidliwayo ezidingekayo yizo zonke izidalwa, futhi abesifo sikashukela basendleleni.
I-avocado
Ukwenqabela umkhiqizo owusizo kakhulu futhi oyingqayizivele obaluleke kakhulu kubantu abanesifo sikashukela. Kuyasiza kakhulu kubantu abanesifo sengculaza, ukukhathazeka kwesisu nangomfutho wegazi ophezulu.
Lesi sithelo sinomuthi obaluleke kangaka - i-mannoheptulose, eyanciphisa kakhulu ushukela egazini.
Amaseli azo zonke izitho, kufaka phakathi ubuchopho, abambe iqhaza ekuguleni i-glucose, futhi lokhu kuholela ekwenzeni ngcono ukusebenza kahle, inhlalakahle nokugxila kokunakwa.
I-Vavocado iqukethe amavithamini amaningi, okunye okuyi-B6, ngenxa yazo zonke izinqubo emzimbeni ezenzekayo. Lo mkhiqizo uwusizo ikakhulu kubantu abahlukunyezwe yizifo zenhliziyo.
Ukuze igciwane le-avocado eligugu lifana nesandla sokunene, ngoba okuqukethwe kwalo kwe-potassium neyethusi, liqinisa ukulinganisela kwamakhemikhali emzimbeni.
Ungayinquma izithelo zibe isaladi ukuze unike ukudla okunomsoco nokunambitheka. Ngaphezu kwalokho, i-avocado ngumthombo wamaprotheni.
Izinhlanzi zasolwandle
Ukudla kwesifo sikashukela kubaluleke kakhulu ukudla izinhlanzi zasolwandle, ngoba kuyasiza kakhulu ngenxa yamaprotheni, amavithamini, ama-microelements nezinye izakhi ezidinga umzimba.
Inzuzo enkulu yezinhlanzi ukuthi iguzwa kangcono kakhulu kunenyama yezilwane nezinyoni, kanye ne-icicles, inhlanzi icebile amaprotheni, equkethe amino acid adingekayo.
Kubalulekile ukwazi ukuthi okuqukethwe kwiprotheni kuxhomeke ngqo kunhlobo yezinhlanzi. Ukuqukethwe kwamaprotheni aphakeme ku-saumon, i-whitefish, i-trout, i-stellate sturgeon, i-beluga. Ochwepheshe bathi kukhona amaprotheni amaningi ekhoneni lika pike kunenkukhu, naseSazan - okungaphezu kwenkomo.
Ngaphezu kwamaprotheni anesifo sikashukela, kubaluleke kakhulu ukuthi izinhlanzi zinenani eliphakeme lokudla okunomsoco ngenxa yokuqukethwe okuphezulu kwama-fatty acids Omega-3, Omega-6. Abaningi babo bacebile ku-saumoni ne-tuna. Lezi zinhlama ezinamafutha zinamathuba amaningi:
- ukunciphisa isisindo
- ukuvimbela izifo zenhliziyo
- kuyadingeka ngezinqubo ze-intercellular
- ube nomthelela wokulwa nokuvuvukala.
Kuzo zonke ezinye izinto, inhlanzi icebile phosphorus, i-fluorine, i-magnesium, i-potassium, i-iodine, kanye namavithamini A, E, D no-B.
Ngesifo sikashukela, kungcono ukusebenzisa inhlanzi ephekwe, i-jellied futhi ibhaka.
Ubhontshisi
Ama-lentils, ubhontshisi, ubhontshisi kungumthombo wobuningi bezinto eziwusizo kakhulu ezidingekayo kwisifo sikashukela. Okuhle kunakho konke, uma kuhlanzekile, kahle, noma okungenani kutholile.
Imifino iqukethe inani elikhulu le-starch (i-soy, i-peas, i-lentils, ama-beans wezinso), kanye namaminerali (i-calcium), ama-phytoestrogens, amavithamini nezinye izinto eziwusizo kakhulu ezikwazi ukuvikela umzimba esifweni. Kungcono ukudla amaqanda izikhathi eziningana ngesonto ngobuncane. Khetha kwasemini ubhontshisi - isikhathi esilandelayo kangcono.
Ama-legumes enza i-gel emathunjini, ngenxa yokuthi i-glucose yokudla ihamba kancane kakhulu kumaseli.
Ubhontshisi ungenye yemithombo enhle yama-fatty acids omega-3. Ama-gramu angu-7 e-fibre e-soluble, i-17% yokudla kwansuku zonke kanye no-63% wedayari ye-folic acid iqukethe isigamu sebebe.
Njengoba lo mkhiqizo ucebile amaprotheni ne-fibre, kodwa uqukethe amafutha amancane, ukudla okuhle kakhulu kwabashukela abanesifo sikashukela.
Uma uthenge ubhontshisi obunamakhadi, khumbula ukuthi ngokuqhathaniswa kakhulu kudinga ukuhlanzwa ngokuphelele ukuze ususe ama-preservatives nosawoti. Lapho ulungiselela, khumbula ukuthi izitshalo zihlangene ngokuphelele nemifino.
Into ebaluleke kakhulu okudingeka uyikhumbule uma ukwelapha isifo sikashukela - ukudla okunomsoco akuyona injabulo, ukwelashwa. Ngakho-ke, udinga ukuqinisekisa ukuthi ulinganisiwe futhi uqukethe zonke izakhi nezimfuneko zamavithamini ezidingekayo.