Ukunyanga kwesifo sikashukela kunye nokukhusela kwesi sifo kunye nokugcina nokugcina impilo, imigaqo yokutya okunomdla iyadingeka. Ngesifo sikashukela, kufuneka udle ukutya okunokunciphisa ushukela wegazi.
Ukuba sithetha ngokubaluleka kunye nendima ye-carbohydrate kwisondlo sesondlo sesifo sikashukela, kuyimfuneko ukuhlukanisa phakathi kwe "car" ne "bad" i-carbohydrates, enqunywe yinkcazo ye-glycemic index (GI). Iimveliso eziphezulu (GI), zikhawuleza zithathwa ngumzimba kwaye zandise amazinga eshukela egazi. Imveliso ephantsi (GI), inikezela ukuhamba kwe-glucose egazini, kwaye le nqanaba igcinwa ngokuqhelekileyo.
I-Fiber yinto enjalo yendalo enokuyifumana kwaye isuse kwimveliso yezinto zokubola kunye nezinto ezinetyhefu, kwaye ivuselele umsebenzi wegciwane lesisu. Abo bagula ngesifo sikashukela, kubalulekile ukuba badle ukutya okunotye kwi-fiber, kuba imifuno yemifino iyancipha ukuxutywa kwe-glucose, kwaye igcina ukulinganisela kwe-ushukela wegazi.
Ngako oko, imifuno kunye neziqhamo ekudleni kwabashukela besifo sikashukela ziyimveliso ebalulekileyo, nangona kunjalo, njengokondlo lomntu ngamnye. Isiqhelo sokutya iziqhamo kunye nemifuno kufuneka sibe ngama-3 ukuya kwezi-5 ngezihlandlo ngosuku. Imifuno efanelekileyo kunye neziqhamo zinika umzimba ngamavithamini, i-fibre kunye ne-carbohydrates. I-fiber eyongezelelweyo ifumaneka kwiimifuno, kwiitatata ziqulethwe - 2.9%, kunye neklabishi - 14% yesisindo esomileyo, kwiijikijithi ziqukethe u-5% wesisindo esomileyo.
Abantu abanesifo sikashukela kufuneka badibanise ekutyeni imifuno enempilo kunye neziqhamo ukunciphisa iswekile yegazi. Kwiintlobo ezahlukeneyo zeziqhamo kunye nemifuno, i-index (GI) inezibonakaliso ezahlukileyo, kwaye oku kuchaphazela ukusetyenziswa kwemveliso ethile yezityalo, kulabo abanesifo sikashukela. I-index (GI) yeemveliso ezifana ne-melon, ibhanana, iibhobhe, ummbila, izaqathi zivela kwi-55-95.
Ezi zokutya kufuneka zibekho kwisondlo sokutya ngesifo sikashukela ukuba imisebenzi yabo yemihla ngemihla idibaniswa nenkcitho enkulu yamandla. Emva koko ukunyuka kweswekile egazini, kunye nokunyuka kwamandla, kuhlose ukuxhasa umsebenzi we-muscular, kwaye kuya kugqitywa ngumzimba ukuze kugcinwe ibhalansi yemfuneko yezinto.
Imifuno efanelekileyo kunye neziqhamo ukunciphisa ushukela wegazi kwi-diabetics imifuno - i-cauliflower, isitshalo seqanda, isitiyi, i-turnips, i-pepper enomnandi, utamatisi, ukhukhamba, isipinashi. Isaladi, ithanga, i-zucchini, iklabishi emhlophe (i-GI 15), iziqhamo, i-sugar-free free (GI 25), isithelo esingenasiphunga (GI 30), kwiisero zintyatyambo (GI 40) ngaphandle kweshukela esongeziweyo. Kungcono ukutya ukutya okuphekiweyo okanye okuphekiweyo, okuphekwe okanye okuluhlaza.
Kungcono ukuba abantu abanesifo sikashukela basebenzise i-rapeseed okanye amafutha omnquma, kunye nezinto ezifana ne-tomato unamathela, i-ginger, i-lettuce, i-farseradish, isardard, i-garlic, i-pepper, ityuwa, ijisi lemon okanye iviniga, ukwenza i-salads kwimifuno. I-salads yezithelo ingazaliswa ne-saccharin kunye nejisi lemon, i-yogurt ephantsi. Ngesixa esincinci ungasebenzisa izityalo kunye nemifuno enempilo, ngendlela yezityalo ezomileyo.
Isondlo sezigulane ezinesifo sikashukela sinokuthiwa sengozi kwimpilo okanye ngaphantsi.
Inyaniso yokuba abantu babonisa ingqalelo kwaye banakekele impilo yabo, badla izithelo kunye nemifuno, basebenzisa ukulungiselela iindlela ezinjalo zokulungiselela ezigcinwa zixhobo ezifanelekileyo. Kwaye le nto inika umntu ixesha elide kunye namandla.
Wena, mhlawumbi, njengamaqebelengwane, iipesele, itiye, ikhofi, i-buns? Mhlawumbi awuyikwesaba umzobo wakho, kwaye akaxhomekanga ekuzaleni. Kodwa ingabe ushukela unobungozi kuwe? Kubantu kukho uluvo lokuba iswekile kukufa okumhlophe. Oogqirha bathi ukuba uchitha iswekile, kuya kubakho kwimiphumo engathandekiyo yempilo.
Inyaniso yokuba ukutya kuqulethe ushukela oluninzi, kwaye oku akuncedisi kuphela ekutyebeni, kodwa nokuphuhliswa kwezifo ezinjengexinzelelo, isifo sikashukela, umhlaza. I-Sugar ibangela utshintsho kwizinga le-glucose egazini emzimbeni. Okokuqala, kukho ukunyuka okuthe tye kwi-glucose egazini, kuhamba kunye nokunyuka kwamandla. Emva koko ukuhla kwexesha elikhawulezayo, kunye nokuziva ukukhathala. Ukutshintsha kwemizwa, ukunyuka kwamandla kunye nokusebenza kwamandla kunciphisa. Kukho ukuxhomekeka okukhokelela ekudakaleni nokungazinzi kwe-psyche. I-Sugar inokunciphisa amandla omzimba kwaye ichithe izinto ezinomsoco ezifana ne-folic acid, iivithamini A, C, B12, i-phosphorus, i-calcium, isinyithi, i-chromium.
Ushukela ubhubhisa iigums namazinyo, ukukhawuleza ukuguga kwesikhumba kunye nezitho zangaphakathi. Abantwana kunye nabantwana abaselula banomngcipheko ongaphezulu kweswekile. Ngokutsho kweengcaphephe, ukuba unciphisa inani leswekile ekudleni kwakho, lwandisa ukusebenza kwakho kwezemfundo kwaye luphucule indlela ocinga ngayo.
Kukho iindlela ezininzi zokunciphisa ukusetyenziswa kweswekile. Kwaye zilula. Ukuqala, ungasebenzisa indlela enye, kwaye ungeze abanye ngokuthe ngcembe. Kwimpilo yakho, konke oku kuya kubachaphazela ngokuthe tye. Ungafaki ushukela kulawo mveliso engenayo iswekile, kwaye le yi-cottage ushizi, okusanhlamvu, ikhofi, itiye njalonjalo. Musa ukukholwa ngamazwi atyhukela "aluncedo". Nangona ushukela obomdaka unobungozi ngaphezu kokulungileyo.
Zama ukungadli ukutya ezingenayo ifayibha kwaye ziqulethe i-carbohydrate enkulu. Le ipasta, iitapile, isonka esingenanqolowa. Funda isakhiwo sezo mveliso oza kuthenga. Khangela ukutya okuphantsi kweekhalori, kungekhona "ukutya okungahlambulukanga" okuqulethe ininzi ishukela. Kwaye ukutya okungahambisani nokutya kunokuba kukho iswekile eninzi. Kufuneka ukhumbule ukuba ushukela, kwaye kukutya okuphi na.
Thenga imifuno, iziqhamo kunye namajikijolo ngemibala eyahlukileyo. Ngombala, kunokwenzeka ukufumanisa izinto ezisebenzayo, amaminerali, iivithamini eziqulethwe kwimveliso. Ngoko ukutya okunomsolo kunye nokubomvu kunomthamo omkhulu we-vitamin C, uhlaza luqukethe i-fiber kunye njalo. Kodwa i-crunches, i-buns, i-chips kufuneka ingabandakanywa ngokupheleleyo ekudleni.
Kufuneka uqaphele kakhulu abatshintshi beeshukela. Zithintela izitolo ze-chromium emzimbeni, ngenxa yoko, ukulangazelela iifomese kwanda. I-sweetener ngayinye inokungaphumeleli kwayo. Funda ukufunda iilebula ngokucophelela. Hlukanisa inani elibonisiweyo leswekile ngo-4, ngoko sifumana isixa semveliso yeeyi ezongeziweyo kule mveliso.
Khetha kuphela isithelo esingenasiphunga. Ukuba awukwazi ukwenza ngaphandle kwesiqhamo esimnandi, kufuneka unciphise inani lawo ukuya kuma-100 okanye 120 amagremu ngosuku. Le ndlela inganconywa kwabo bantu bafuna ukunciphisa iswekile yegazi okanye ukunciphisa umzimba. Oku kuyimfuneko kwizonyango zonyango.
Ukususela ekudleni kwakho kufuneka uqede i-nectars, equlethe isamba esikhulu seshukela. Emva koko, ishukela ngokwayo inobungozi, umxholo wayo ophezulu ungaphazamisa ukufana kwezinto ezibalulekileyo zezityalo. Kufuneka ukhethe i juice ye-100%. Kwaye kungcono ukuzilungiselela izityalo zendalo ezivela kwiziqhamo.
Abantu abangenakho "ukuxhomekeka kwitsholongwane", amandla abo kunye ne-vivacity azixhomekeke kubukho bezinto ezikhuthazayo kwaye zizinzile ngokomoya. Ukunciphisa ushukela wegazi kufuneka udle izityalo kunye nemifuno enempilo. Ukusebenzisa ezi ndlela zokunciphisa ushukela, unokutshintsha indlela odla ngayo kwaye unokwenza ukuba ukutya kuphephe.