Yintoni ekufuneka abantu abanesifo seswekile batye kwaye bangatyi ntoni?

Isifo seswekile, esikwabizwa ngokuba sisifo seswekile, sisifo esenzeka xa i-pancreas ingakwazi ukuvelisa i-insulin eyaneleyo yomzimba okanye i-insulin eyivelisayo ayinakusetyenziswa ngokufanelekileyo ngumzimba. Kwisifo seswekile, iswekile yegazi ihlala iphezulu. Ngoko ke, abantu abanesifo seswekile kufuneka balinganise iswekile esegazini labo. Iswekile esegazini ichaphazeleka kukutya akutyayo umntu. Ngoko ke, kubaluleke kakhulu ukuba abantu abanesifo seswekile bakhethe ukutya abakutyayo. Injongo ephambili kwisifo seswekile kukugcina amanqanaba eswekile ephantsi kolawulo. Ke kufuneka batye ntoni abanesifo seswekile? Naku ukutya okunokuthi kutyiwe ngabantu abanohlobo loku-1 kunye nohlobo lwesi-2…

Kufuneka batye ntoni abanesifo seswekile?

1) Iintlanzi ezinamafutha

Iintlanzi ezinamafutha kokona kutya kusempilweni. Islamoni, i-sardines, i-herring, i-anchovies kunye ne-mackerel yimithombo ye-omega 3 fatty acids enenzuzo kwimpilo yentliziyo. Ukusetyenziswa rhoqo kwezi oyile kunenzuzo kakhulu kwizigulane ezinesifo seswekile ezisengozini enkulu yesifo senhliziyo kunye nesifo sohlangothi.

2)Imifuno enamagqabi aluhlaza

imifuno enamagqabi aluhlaza Kukutya okunesondlo kakhulu kunye nokutya okunekhalori ephantsi. Isezantsi kwiicarbohydrates ezigaywayo. Oku kulinganisa izinga leswekile yegazi. Isipinatshi, i-kale kunye neminye imifuno enamagqabi aluhlaza yimithombo efanelekileyo yeevithamini ezahlukeneyo kunye neeminerali, ezifana ne-vitamin C. Ukutya i-vitamin C yehlisa iswekile yegazi ngokukhawuleza kubantu abanesifo sikashukela sohlobo lwe-2 okanye uxinzelelo lwegazi oluphezulu.

3) Isinamoni

IsinamoniSisinongo esimnandi esinomsebenzi onamandla wokulwa ne-antioxidant. Iphucula uvakalelo lwe-insulin ngokunciphisa amanqanaba eswekile yegazi.

4) Iqanda

iqandaIyanciphisa ingozi yesifo senhliziyo xa isetyenziswe rhoqo. Ilinganisa iswekile yegazi ngelixa inyusa uvakalelo lwe-insulin. Ngolu phawu, yenye yokutya ekufuneka ityiwe ngabantu abanesifo seswekile.

5)Imbewu yeChia

iimbwe zechaiKukutya okugqwesileyo kwabo banesifo seswekile. Isityebi kakhulu kwifiber kwaye isezantsi kwicarbohydrates egaywayo. I-viscous fiber kwimbewu ye-chia yehlisa amanqanaba eswekile yegazi ngokucothisa isantya ukutya okudlula ngaso emathunjini kwaye kufakwe.

6)Turmeric

IsithsabaNgombulelo kwisithako sayo esisebenzayo i-curcumin, iyanciphisa ukuvuvukala kunye namanqanaba eswekile yegazi kunye nokunciphisa umngcipheko wesifo senhliziyo. I-Curcumin inenzuzo kwimpilo yezintso kwi-diabetes. Oku kubalulekile kuba isifo seswekile sesinye sezizathu eziphambili zesifo sezintso.

7) Iyogurt

iyogathiYimveliso yobisi egqwesileyo kubantu abanesifo seswekile. Iphucula ulawulo lweswekile yegazi. Uphononongo lufumene ukuba i-yogurt kunye neemveliso zobisi ziphucula ukubunjwa komzimba kwi-diabetes. 

8)Amandongomane

Amandongomane azo zonke iintlobo aqukethe i-fiber kwaye aphantsi kwi-carbohydrates egayiweyo. Izifundo kwiindidi ezahlukeneyo zamantongomane zibonise ukuba ukusetyenziswa rhoqo kunciphisa iswekile yegazi.

9) I-Broccoli

broccoliNgomnye wemifuno enesondlo. Izifundo zesifo seswekile ziye zafumanisa ukuba i-broccoli inokunceda ukunciphisa amanqanaba e-insulin kwaye ikhusele iiseli kwiiradicals eziyingozi eziveliswa ngexesha lemetabolism.

10)Ioli yomnquma enyulu

ioli yomnquma enyuluIluncedo kakhulu kwimpilo yentliziyo. Iphucula i-triglyceride kunye ne-HDL amanqanaba e-cholesterol. Inciphisa ukudumba kwaye ikhusela iiseli ezigubungela imithambo yegazi. Ilinganisa iswekile yegazi ngokuthintela i-cholesterol ye-LDL ekonakalisa i-oxidation.

11) Imbewu yeflakisi

Iimbewu zeflaxKukutya okunempilo. Inciphisa umngcipheko wesifo senhliziyo kwaye iphucula ulawulo lweswekile yegazi. I-Flaxseeds iphezulu kwi-viscous fiber, ephucula impilo yamathumbu, uvakalelo lwe-insulin kunye neemvakalelo zokuzala.

12) Apple cider iviniga

Apple cider ivinigaineenzuzo ezininzi. Iphucula ubuntununtunu kwi-insulin kwaye yehlisa iswekile yegazi ngokukhawuleza. Yehlisa ukusabela kweswekile yegazi ngama-20% xa isetyenziswe kwizidlo ezinecarbohydrates. Ukutya i-apile cider iviniga ngokukhuselekileyo, qala nge-1 teaspoon exutywe neglasi yamanzi yonke imihla. Yongeza ubuninzi be-2 tablespoons ngosuku.

13) I-Strawberry

ÇilekSesinye sezona ziqhamo zinezondlo. Iphezulu kwi-antioxidants eyaziwa ngokuba yi-anthocyanins, enika isiqhamo umbala obomvu. I-Anthocyanins inciphisa i-cholesterol kunye namanqanaba e-insulin emva kokutya. Iphucula iswekile yegazi kunye nemiba yengozi yesifo senhliziyo kwizigulane ezinesifo seswekile.

14) Igalikhi

igalikhisisityana esimnandi esinezibonelelo zempilo ezichukumisayo. Izifundo ezininzi zibonise ukuba kunokunciphisa ukuvuvukala kunye ne-cholesterol ye-LDL kwi-diabetes. Isebenza kakhulu ekwehliseni uxinzelelo lwegazi. Isiphumo saso esibalulekileyo kukuba sinciphisa iswekile yegazi.

15) Ivokhado

avocado Iqulethe ngaphantsi kwe-1 gram yeswekile kunye ne-carbohydrates. Inomthamo wefiber ephezulu kunye namafutha anempilo. Ngoko ke, ayinyusi amanqanaba eswekile yegazi.

16)Iimbotyi

Iimbotyi kukutya okunesondlo kwaye kusempilweni. I-legume ecebile kwi-vitamin B, i-calcium, i-potassium, i-magnesium kunye ne-fiber. Inomlinganiselo ophantsi kakhulu we-glycemic index, obalulekileyo ekulawuleni isifo sikashukela.

17)Ithanga

Ifumaneka kwiindidi ezininzi ithangayenye yemifuno esempilweni. Ineekhalori eziphantsi kunye ne-glycemic index. Njengemifuno emininzi, i-squash iqulethe i-antioxidants enenzuzo. Inika ulawulo lweswekile yegazi ngokuphucula uvakalelo lwe-insulin.

IiSnacks ezisempilweni zabanesifo seswekile

Abantu abanesifo seswekile kunzima ukufumana amashwamshwam asempilweni. Into ebalulekileyo kukuba ukhethe i-snacks equkethe i-fiber, iprotheni kunye namafutha anempilo. Oku kutya kunceda ukulinganisela iswekile yegazi. Nazi iisnacks ezisempilweni zabantu abanesifo seswekile...

1)Iqanda elibilisiweyo

Iqanda elibilisiwe Yisnack esempilweni kakhulu yabantu abanesifo seswekile. Amaqanda aneprotheyini ephezulu. Iqanda elinye elikhulu elibilisiwe linika i-6 grams yeprotheni. Ithintela ukunyuka kweshukela egazini emva kokutya. Kwakhona kukugcina ugcwele, into ebalulekileyo ekulawuleni isifo seswekile.

Unokuba neqanda elinye okanye amabini aphekwe nzima njenge-snack yodwa, okanye unokonwabela iincasa ezahlukeneyo kunye neresiphi enempilo efana namaqanda agalelweyo.

2) ialmond

IamangileYintongomane enezondlo ezilungele ukutyiwa. Inceda ukulawula iswekile yegazi. Inceda impilo yentliziyo ngokunciphisa i-cholesterol embi. Inceda ukugcina ubunzima bakho ngaphakathi koluhlu olufanelekileyo. Zombini zizinto ezibalulekileyo ekuthinteleni nasekunyangeni isifo seswekile.

Ekubeni ii-almonds ziphezulu kakhulu kwiikhalori, nciphisa ubungakanani bokukhonza kwisandla xa uzitya njenge-snack.

3) i-hummus

I-Humus, Yi-appetizer eyenziwe nge-chickpeas. Imnandi xa ityiwa nemifuno ekrwada. Ngumthombo wefiber, iivithamini kunye neeminerali. I-Hummus, enomxholo ophezulu weprotheyini, iluncedo ekulawuleni iswekile yegazi kwi-diabetes. Unokutya i-hummus kunye nemifuno efana ne-broccoli, i-cauliflower, i-carrots kunye nepepper.

4) Ivokhado

Kwizigulane ezinesifo seswekile, avokadoinceda ukulinganisela iswekile yegazi. Isiqulatho sefayibha yeavokhado ephezulu kunye ne-monounsaturated fatty acids zenza esi siqhamo sibe kukutya okuhambelana neswekile. 

5) Iichickpeas

I-chickpea egcadiweyoyenziwe kwi-chickpeas kunye ii-ertyisi Yimbotyi esempilweni ngendlela emangalisayo. Ngumthombo weprotheyini kunye nefiber. Ngolu phawu, sisnack esigqibeleleyo kubantu abanesifo seswekile.

6)Iyogathi yesitrobheli

I-strawberry yoghurt sisishwanam seswekile-friendly. I-antioxidants kwisiqhamo inciphisa ukudumba kwaye ithintele umonakalo kwi-pancreas, ilungu elijongene nokukhutshwa kwehomoni ehlisa amanqanaba eswekile yegazi. Iqunube ngumthombo ogqwesileyo wefayibha. Icothisa ukugaya kwaye ilungelelanise amanqanaba eswekile yegazi emva kokutya. I-yogurt kunye ne-strawberries zenza i-snack enkulu kunye, njengoko ubumnandi be-strawberries bunceda ukulinganisela i-flavour ye-yogurt.

7) isaladi yeTuna

isaladi ityhunayenziwe ngokudibanisa ityhuna kunye nezithako zesaladi ezahlukeneyo. Ineprotheyini kodwa ayinazo iicarbohydrates. Oku kuyenza ibe yi-snack egqibeleleyo kubantu abanesifo seswekile.

8)Chia seed pudding

Imbewu ye-Chia yi-snack enempilo kubantu abanesifo seswekile. ngokuba iimbwe zechaiItyebile kwizondlo ezinceda ukulinganisela iswekile yegazi, njengeprotheni, i-fiber kunye ne-omega 3 fatty acids. Ifiber kwimbewu ye-chia ifunxa isixa esikhulu samanzi, esinokunceda ukulawula isifo seswekile ngokucothisa inkqubo yokwetyisa nokukhupha iswekile egazini. Ukutya imbewu ye-chia kunceda amanqanaba e-triglyceride asezantsi, anokuba luncedo kwimpilo yentliziyo. Oku kuluncedo kuba abantu abanesifo seswekile basengozini enkulu yokuba nesifo sentliziyo.

9)Isaladi yebhontshisi

Isaladi yebhontshisi yishwamshwam esempilweni. Iimbotyi ezibilisiwe kunye nemifuno eyahlukeneyo isetyenziselwa ukwenza le saladi. Kuba iimbotyi zizityebi kwifayibha kunye neprotheyini, zenza i-snack enempilo kubantu abanesifo seswekile. Ukutya isaladi yeembotyi kuthintela i-spikes yeswekile yegazi kwaye yehlise amanqanaba e-insulin emva kokutya.

Yintoni ekungafanelanga Ityiwe ngabantu abanesifo seswekile?

Okunye ukutya konyusa iswekile yegazi kunye namanqanaba e-insulin. Ngokukhuthaza ukuvuvukala, kwandisa umngcipheko wesifo. Ukutya okungafanele kutyiwe ngabantu abanesifo seswekile kukoku:

1)Iziselo ezinoshukela

Iziselo ezineswekile ziphezulu kakhulu kwiicarbohydrates. Ezi ziselo ukumelana ne-insulinIlayishwa nge-fructose, ebangela Iziselo ezineswekile zonyusa umngcipheko weemeko ezinxulumene nesifo seswekile ezifana nesifo sesibindi esinamafutha.

2)Amafutha eTrans

Amafutha enziwe ngamafutha Ayinampilo kwaphela. I-Hydrogen yongezwa kwi-unsaturated fatty acids kwaye izinzile. Amafutha eTrans afumaneka kwimajarini, ibhotolo yamandongomane, ikhrimu, kunye nokutya okukhenkcezisiweyo. Abavelisi bokutya bayongeza kwii-crackers, iikeyiki kunye nezinye izinto ezibhakiweyo ukwandisa ubomi beshelufu yemveliso.

Amafutha eTrans awanyusi ngokuthe ngqo iswekile yegazi. Iyanciphisa i-cholesterol elungileyo kunye nokwandisa ukuvuvukala, ukuxhathisa kwe-insulin, kunye namafutha esisu. Ukuba ukutya okupakishweyo kunegama elithi "inxalenye ye-hydrogenated" kuluhlu lwezithako zabo, hlala kude noko kutya.

3)Isonka esimhlophe, irayisi kunye nepasta

Ezi zi-high-carb, ukutya okucutshungulwayo. Isonka, bagel kunye nokunye ukutya okucokisekileyo komgubo kuyaziwa ngokunyusa kakhulu iswekile yegazi kubantu abanohlobo lwe-1 kunye nohlobo lwe-2 yeswekile. Oku kutya kucutshungulweyo kunefiber encinci kakhulu. Ifayibha icothisa ukufunxwa kweswekile egazini.

4)Iziqhamo iyogathi

Iyogathi engenanto lukhetho olulungileyo kubantu abanesifo seswekile. Nangona kunjalo, asinakuthetha into efanayo ngeyogathi yeziqhamo. Kuba inyusa iswekile yegazi ngokungalungelelananga.

5) Iicereals zasekuseni ezinoshukela

Abo banesifo seswekile akufuneki baqale imini ngokutya ukutya okuziinkozo. Uninzi lweesiriyeli zesidlo sakusasa zicutshungulwa kakhulu. Iqulethe iicarbohydrates ezininzi kunokuba abantu abaninzi becinga.

6)Iikofu ezinencasa

coffeekunciphisa umngcipheko wesifo seswekile. Nangona kunjalo, iikofu ezinencasa zizimuncumuncu endaweni yesiselo esisempilweni. Izele ziicarbohydrates. Ukugcina iswekile yegazi phantsi kolawulo kwaye uthintele ukufumana ubunzima, sela ikofu emnyama endaweni yekofu enekrimu.

7) Ubusi, i-agave nectar kunye nesiraphu ye-maple

Isifo seswekile kufuneka siyiphephe iswekile emhlophe. Kodwa ezinye iintlobo zeswekile zibangela ukuba iswekile yegazi inyuke. Umzekelo; iswekile emdaka, busi, incindi yeagave ve imaple syrup iswekile zendalo njenge...

Nangona ezi sweeteners zingacutshungulwanga kakhulu, ziqulathe ubuncinci iicarbohydrates njengeswekile emhlophe. Enyanisweni, uninzi lubandakanya okungakumbi. Kuyimfuneko ukuba uhlale kude nazo zonke iintlobo zeswekile. 

8)Iziqhamo ezomileyo

Amaqunube aneevithamini neeminerali ezininzi ezibalulekileyo, njengevithamin C nepotassium. Zonke iziqhamo zilahlekelwa ngumthamo wamanzi xa zomisiwe. Inkqubo yokomisa ivumela umxholo weswekile ukuba ugxininise ngakumbi. Iziqhamo ezomileyo ziphezulu kwicarbohydrates kunezo zitsha. Abo banesifo seswekile akuyomfuneko ukuba bazincame ngokupheleleyo iziqhamo. Iziqhamo ezitsha zigcina iswekile yegazi kwindawo ekujoliswe kuyo.

9) Ukutya okufakwe kwi-snack

Iipretzels, iicookies, kunye nokunye ukutya okupakishweyo ayilokhetho oluluncedo lwe-snack. Yenziwe ngomgubo ocoliweyo kwaye ibonelela ngezixa ezincinci zezondlo. Ngakolunye uhlangothi, iqulethe i-carbohydrates eninzi yokwetyisa ngokukhawuleza ephakamisa iswekile yegazi ngokukhawuleza. Ukuba ulambile phakathi kokutya, yidla amantongomane okanye imifuno ene-carb ephantsi kunye netshizi.

10) Ijusi yeziqhamo

Nangona ijusi yeziqhamo ithathwa njengesiselo esinempilo, iziphumo zayo kwiswekile yegazi zifana neesoda kunye nezinye iziphuzo ezinoshukela. Ngokufana neziselo ezinoshukela, ijusi ilayishwe ngefructose. I-Fructose ibangela ukunganyangeki kwe-insulin, ukutyeba kunye nesifo senhliziyo.

11) Iifries zaseFransi

Ukutya okuqhotsiweyo kukutya ekufuneka kuphetshwe, ngakumbi kwabo banesifo seswekile. Iitapile zininzi kwicarbohydrates. Yenza ngaphezu kokunyusa iswekile esegazini, ngakumbi emva kokuba iqhotyiswe nge-oyile yemifuno.

Umthombo: 1, 2, 3