Ukwelashwa kwesifo sikashukela kanye nokuvimbela lesi sifo nokugcina nokugcina impilo, imithetho yokudla okunomsoco iyadingeka. Ngesifo sikashukela, kudingeka udle ukudla okunganciphisa ushukela wegazi.
Uma sikhuluma ngokubaluleka kanye nendima ye-carbohydrates ekudleni kokudla kwesifo sikashukela, kubalulekile ukuhlukanisa phakathi kwama-carbohydrate "omuhle" futhi "amabi", anqunywa inkomba ye-glycemic index (GI). Imikhiqizo ene-high (GI), iyashesha ngokushesha umzimba futhi ikhulise amazinga kashukela egazi. Imikhiqizo ene-low (GI), inikezela ukugeleza okuqhubekayo kweglucose egazini, futhi leli zinga ligcinwa ngendlela evamile.
I-fibre yinto enjalo ye-vegetative engakwazi ukumunca nokususa emikhiqizweni yomzimba wokubola kanye nezinto ezinobuthi, futhi igqugquzele umsebenzi wegciwane lesisu. Labo abagulayo abanesifo sikashukela, kubalulekile ukuba badle ukudla okunezinto ezifakwe ku-fiber, ngoba imifino yemifino iyanciphisa ukugcoba kwe-glucose, futhi igcine isilinganiso se-ushukela wegazi.
Ngakho-ke, imifino nezithelo ekudleni abantu abanesifo sikashukela kuyizinto eziyimfuneko kakhulu, kodwa, njengokudla komuntu ngamunye. Umkhuba wokudla izithelo nemifino kufanele kube izikhathi ezintathu kuya kweziyisihlanu ngosuku, ngesikhathi sokudla. Imifino ewusizo nezithelo unikeza umzimba ngamavithamini, fiber kanye nama-carbohydrate. I-fibre eyengeziwe itholakale emifino, kumazambane iqukethe - 2.9%, futhi eklabishi - 14% yesisindo esomile, emajikijolo aqukethe u-5% wesisindo esomile.
Abantu abanesifo sikashukela kumele bafake ekudleni kwemifino nezithelo ezinempilo ukunciphisa ushukela wegazi. Ezinhlobonhlobo zezithelo nemifino, inkomba (GI) inezinkomba ezihlukile, futhi lokhu kuphazamisa ukusiza komkhiqizo othile othize, kulabo abaphethwe yisifo sikashukela. Inkomba (GI) yemikhiqizo enjenge-melon, ubhanana, beet, corn, izaqathe ezivela ku 55-95.
Lokhu kudla kufanele kube khona ekudlaleni kwesifo sikashukela uma imisebenzi yabo yansuku zonke ihlotshaniswa nokusetshenziswa okukhulu kwamandla. Khona-ke ukwanda kweshukela egazini, kanye nokwanda kwamandla, kuhloswe ukusekela umsebenzi we-muscular, futhi kuyodliwa ngumzimba ukuze kugcinwe ibhalansi edingekayo yezinto.
Imifino ewusizo nezithelo ukunciphisa ushukela wegazi ku-diabetics imifino - ukholifulawa, isitshalo seqanda, isithombo, i-turnips, i-pepper enothile, utamatisi, ukhukhamba, isipinashi. Isaladi, ithanga, i-zucchini, iklabishi elimhlophe (GI 15), izithelo, uketshezi olungenalutho (GI 25), izithelo ezingenakusihlwa (GI 30), ezitshalweni ezintsha zezithelo (GI 40) ngaphandle kwe-sugar added. Kungcono ukudla ukudla okuphekwe noma okuphekwe, okuphekwe noma okuluhlaza.
Kungcono ukuthi abantu abanesifo sikashukela basebenzise amafutha aphuzi noma amafutha omnqumo, kanye nezinsimbi ezifana ne-tomato unamathela, i-ginger, i-ulethisi, i-horseradish, lwesinaphi, i-garlic, i-pepper, usawoti, i-lemon noma uviniga, ukwenza amasaladi emifino. Izithelo ze-salads zingagcwala i-saccharin nejusi likalamula, i-yogurt ephansi yamafutha. Ngokwenani elincane ungasebenzisa izithelo nemifino enempilo, ngendlela yezithelo ezomile.
Ukudla kweziguli ezine-diabetes mellitus akukwazi ukubizwa ngokuthi kuyingozi empilweni noma ngaphansi.
Ukuthi abantu babonisa ukunakekelwa nokunakekelwa kwempilo yabo, bedla izithelo nemifino, basebenzisa ukulungiselela izindlela ezinjalo zokulungiselela okwesikhashana abagcina izakhiwo eziwusizo. Futhi ngalesi sitho kunika umuntu isikhathi eside nokuqina.
Wena, mhlawumbe, njengamaqebelengwane, amaswidi, itiye, ikhofi, ama-buns? Mhlawumbe awusabi ngesibalo sakho, futhi awunamathele ekugcwaleni. Kodwa ingabe ushukela alimazi kuwe? Kubantu kukhona umbono wokuthi ushukela ukufa okumhlophe. Odokotela bathi uma uphaqisa ushukela, kuzoholela emiphumeleni engathandeki yempilo.
Ukuthi ukudla kuqukethe ushukela oluningi, futhi lokhu akusizi nje ukukhuluphala, kepha futhi nokuthuthukisa izifo ezinjenge-hypertension, isifo sikashukela, umdlavuza. I-Sugar ibangela ushintsho ezingeni likaglucose egazini emzimbeni. Okokuqala, kukhona ukwanda okunamandla kweglucose egazini, kuhambisane nokuphakama kwamandla. Khona-ke ukwehla okusheshayo, nomzwelo wokukhathala. Ukushintsha isimo sengqondo, ukukhathala kwanda nokusebenza komzimba kunciphisa. Kunokwethenjelwa okuholela ekucindezelekeni nasekusimeni kwengqondo. Ushukela ungenza buthakathaka amasosha omzimba futhi uchithe izinto ezinomsoco ezifana ne-folic acid, amavithamini A, C, B12, i-phosphorus, i-calcium, i-iron, i-chromium.
I-Sugar ibhubhisa izinsini namazinyo, ishesha ukuguga kwesikhumba nezitho zangaphakathi. Izingane kanye nentsha ziyingozi ngokweqile. Ngokusho kocwaningo, uma unciphisa inani lokushukela ekudleni kwakho, kwandisa ukusebenza kwakho kwezemfundo futhi kuthuthukisa umbono wakho.
Kunezindlela eziningana zokunciphisa ukusetshenziswa kweshukela. Futhi zilula. Ukuze uqale, ungasebenzisa indlela eyodwa, bese ufaka kancane kancane abanye. Esimweni sakho sezempilo, konke lokhu kuzothinta kuphela ngokuhle. Ungafaki ushukela kulawo mikhiqizo engenawo ushukela, futhi lena yi-cottage shizi, okusanhlamvu, ikhofi, itiye njalonjalo. Ungakholelwa ukuthi amagama ashukela "awusizo". Ngisho noshukela olubomvu lulimaza kakhulu kunokuhle.
Zama ukungadli ukudla okungekho fiber futhi okuqukethe ama-carbohydrate amaningi. Leli pasta, amazambane, isinkwa esingesona okusanhlamvu. Funda ukubunjwa kwale mikhiqizo ozoyithenga. Bheka ukudla okuphansi kwekhalori, hhayi "ukudla okungenamafutha" okuqukethe ushukela oluningi. Futhi ekudleni okungenasiphundu kungase kube noshukela oluningi. Udinga ukukhumbula ukuthi ushukela ungakanani, nokuthi yikuphi ukudla okuqukethe.
Thenga imifino, izithelo namajikijolo emibala ehlukahlukene. Ngombala, kungenzeka ukuthi unqume ukuthi yiziphi izinto eziwusizo, amaminerali, amavithamini afakiwe emikhiqizweni. Ngakho ukudla okuluhlaza kanye nokubomvu kunamanzi amaningi okuthiwa i-vitamin C, i-green iqukethe fiber nokunye. Kodwa ama-crunches, buns, chips kufanele akhishwe ngokuphelele ekudleni.
Kufanele uqaphele kakhulu abathintekayo bashukela. Baye bachithe izitolo ze-chromium emzimbeni, ngenxa yalokho, ukulangazelela amaswidi kwanda. I-sweetener ngayinye inezinselele zayo. Funda ukufunda ilebula ngokucophelela. Hlukanisa inani elibonisiwe likashukela ngo-4, bese sithola inani lezinhlamvu zetiyi ezengeziwe kulo mkhiqizo.
Khetha izithelo ezingenasithelo kuphela. Uma ungeke ukwenze ngaphandle kwezithelo ezimnandi, udinga ukulinganisa inani lawo ku-100 noma 120 amagremu ngosuku. Le ndlela inganconywa kulabo bantu abadinga ukunciphisa ushukela wegazi noma ukulahlekelwa isisindo. Lokhu kuyadingeka ezinkomba zezokwelapha.
Kusukela ekudleni kwakho udinga ukuqeda ama-nectar, aqukethe isamba esikhulu ushukela. Phela, ushukela ngokwawo uyingozi, okuqukethwe kwawo okuphezulu kungaphazamisa ukuhlanganiswa kwezakhi ezibalulekile zezithelo. Kufanele ukhethe i-juice 100%. Futhi kungcono ukuzilungiselela izithelo zemvelo.
Abantu abangenawo "ukuxhomeka kokushukela", amandla abo kanye ne-vivacity awaxhomeki ekufikeni kwezinto ezikhuthazayo futhi ezinzile ngokomzwelo. Ukuze unciphise ushukela wegazi udinga ukudla izithelo nemifino enempilo. Ukusebenzisa lezi zindlela zokunciphisa ushukela, ungashintsha imikhuba yakho yokudla futhi ungenza ukudla kube nempilo enhle.