Yini abantu abanesifo sikashukela okufanele bayidle futhi yini okungafanele bayidle?

Isifo sikashukela, esaziwa nangokuthi isifo sikashukela, yisifo esenzeka ngenxa yokuthi amanyikwe angakhiqizi i-insulin eyanele emzimbeni noma ukungakwazi komzimba ukusebenzisa i-insulin oyikhiqizayo ngempumelelo. Kushukela, ushukela uphezulu. Ngakho-ke, abanesifo sikashukela kudingeka balinganisele ushukela wabo wegazi. Ushukela osegazini uthintwa ukudla umuntu akudlayo. Ngakho-ke, kubaluleke kakhulu ukuthi abanesifo sikashukela bakhethe ukudla abakudlayo. Umgomo oyinhloko kushukela ukugcina izinga likashukela egazini lilawulwa. Ngakho-ke abantu abanesifo sikashukela kufanele badleni? Nakhu ukudla okungadliwa abantu abanesifo sikashukela sohlobo 1 nohlobo 2…

Kufanele Badleni Abanesifo sikashukela?

1) Izinhlanzi ezinamafutha

Izinhlanzi ezinamafutha ziwukudla okunempilo. Uhlobo lwenhlanzi, ama-sardine, ama-herring, ama-anchovies nama-mackerel ayimithombo ye-omega 3 fatty acids, enenzuzo empilweni yenhliziyo. Ukusetshenziswa njalo kwalawa mafutha kunenzuzo enkulu kubantu abanesifo sikashukela abasengozini enkulu yesifo senhliziyo nesifo sohlangothi.

2)Imifino enamahlamvu aluhlaza

imifino eluhlaza Ziwukudla okunomsoco kakhulu futhi okunekhalori ephansi. Iphansi kuma-carbohydrates agayekayo. Lokhu kulinganisa izinga likashukela egazini. Isipinashi, i-kale, nezinye izitshalo ezinamaqabunga ziyimithombo emihle yamavithamini namaminerali ahlukahlukene, njengovithamini C. Ukusetshenziswa kwevithamini C kwehlisa ushukela wegazi ozila ukudla kubantu abanesifo sikashukela sohlobo 2 noma umfutho wegazi ophakeme.

3) Isinamoni

IsinamoniKuyisinongo esimnandi esinomsebenzi onamandla we-antioxidant. Ngokwehlisa amazinga kashukela egazini, kuthuthukisa ukuzwela kwe-insulin.

4) Iqanda

iqandaYehlisa ingozi yesifo senhliziyo uma isetshenziswe njalo. Ngenkathi ikhulisa ukuzwela kwe-insulin, ilinganisa ushukela wegazi. Ngalesi sici, kungenye yokudla okufanele abantu abanesifo sikashukela bakudle.

5) Imbewu ye-Chia

imbewu ye-chiaIwukudla okuhle kakhulu kulabo abanesifo sikashukela. Icebile kakhulu ku-fiber futhi iphansi kuma-carbohydrate angagaywayo. I-viscous fiber esembewini ye-chia yehlisa izinga likashukela egazini ngokunciphisa izinga lapho ukudla kudlula khona emathunjini futhi kumunceke.

6) I-Turmeric

IsiphephoNgenxa yesithako sayo esisebenzayo i-curcumin, inciphisa ukuvuvukala namazinga kashukela egazini, kuyilapho inciphisa ingozi yesifo senhliziyo. I-Curcumin inenzuzo empilweni yezinso kwabanesifo sikashukela. Lokhu kubalulekile njengoba isifo sikashukela singesinye sezimbangela ezihamba phambili zesifo sezinso.

7) I-yogurt

IyogathiKungumkhiqizo wobisi omuhle kakhulu wabantu abanesifo sikashukela. Ithuthukisa ukulawula ushukela wegazi. Ucwaningo luthole ukuthi iyogathi nemikhiqizo yobisi ithuthukisa ukwakheka komzimba kwabanesifo sikashukela. 

8) Amantongomane

Amantongomane azo zonke izinhlobo aqukethe i-fiber futhi ane-carbohydrates encane egayekayo. Ucwaningo lwezinhlobo ezahlukene zamantongomane lubonise ukuthi ukusetshenziswa njalo kwehlisa ushukela wegazi.

9) I-Broccoli

broccoliIngenye yemifino enomsoco kakhulu. Izifundo zesifo sikashukela zithole ukuthi i-broccoli ingasiza ekwehliseni amazinga e-insulin futhi ivikele amaseli kuma-radicals amahhala ayingozi akhiqizwa ngesikhathi semetabolism.

10) Amafutha e-olive engeziwe

extra virgin amafutha omnqumoInenzuzo kakhulu empilweni yenhliziyo. Ithuthukisa amazinga e-triglyceride ne-HDL cholesterol. Kunciphisa ukuvuvukala futhi kuvikele amangqamuzana ahlanganisa imithambo yegazi. Ilinganisa ushukela wegazi ngokuvimbela i-cholesterol ye-LDL ekulimazeni i-oxidation.

11) Imbewu yefilakisi

Imbewu yefilakisiukudla okunempilo. Yehlisa ingozi yesifo senhliziyo futhi ithuthukise ukulawula ushukela egazini. I-Flaxseed iphezulu ku-viscous fiber, ethuthukisa impilo yamathumbu, ukuzwela kwe-insulin, nemizwa yokugcwala.

12) I-apula cider uviniga

I-Apple cider uvinigainezinzuzo eziningi. Ithuthukisa ukuzwela kwe-insulin futhi yehlise ushukela wegazi ozila ukudla. Uma kudliwa ukudla okunama-carbohydrates, kunciphisa ukusabela kukashukela egazini ngo-20%. Ukuze udle ngokuphepha i-apula cider uviniga, qala nge-1 ithisipuni exutshwe nengilazi yamanzi usuku ngalunye. Khulisa ufike ku-2 wezipuni ngosuku.

13) I-Strawberry

strawberryIngenye yezithelo ezinomsoco kakhulu. Iphezulu kuma-antioxidants aziwa ngokuthi ama-anthocyanins, okwenza isithelo sibe nombala obomvu. I-Anthocyanins yehlisa i-cholesterol kanye namazinga e-insulin ngemuva kokudla. Ithuthukisa ushukela wegazi kanye nezici eziyingozi zenhliziyo kwabanesifo sikashukela.

14) Igalikhi

garlicIkhambi elimnandi elinezinzuzo zezempilo ezihlaba umxhwele. Ucwaningo oluningi lubonise ukuthi lunganciphisa ukuvuvukala kanye ne-cholesterol ye-LDL kwabanesifo sikashukela. Isebenza kakhulu ekwehliseni umfutho wegazi. Umphumela obaluleke kakhulu ukwehlisa ushukela wegazi.

15) Ukwatapheya

ukwatapheya Iqukethe ngaphansi kwegramu elingu-1 likashukela nama-carbohydrate. Inamafutha anempilo anefiber ephezulu. Ngakho-ke, alikhuphuli izinga likashukela egazini.

16)Ubhontshisi

Ubhontshisi uwukudla okunomsoco futhi okunempilo kakhulu. Kuwumdumba ocebile ngamavithamini B, i-calcium, i-potassium, i-magnesium ne-fiber. Inenkomba ye-glycemic ephansi kakhulu, ebalulekile ekulawuleni isifo sikashukela.

17)Ithanga

Itholakala ngezinhlobo eziningi ithangaIngenye yemifino enempilo. Inekhalori ephansi kanye nenkomba ye-glycemic. Njengemifino eminingi, i-zucchini iqukethe ama-antioxidants anenzuzo. Ngokuthuthukisa ukuzwela kwe-insulin, inikeza ukulawula ushukela wegazi.

Ukudla okulula okunempilo kwabanesifo sikashukela

Labo abanesifo sikashukela bakuthola kunzima ukuthola ukudla okulula okunempilo. Okubalulekile ukukhetha ukudla okulula okuqukethe i-fiber, amaprotheni namafutha anempilo. Lokhu kudla kusiza ukulinganisa ushukela wegazi. Nazi ukudla okulula okunempilo kwabanesifo sikashukela…

1)Iqanda elibilisiwe

Iqanda elibilisiwe Kuwukudla okunempilo kakhulu kwabanesifo sikashukela. Amaqanda anamaprotheni amaningi. Iqanda elilodwa elikhulu elibilisiwe linikeza amagremu angu-6 wamaprotheni. Ivimbela ukukhuphuka koshukela wegazi ngemva kokudla. Iphinde ikugcine ugcwele, okuyisici esibalulekile ekulawuleni isifo sikashukela.

Ungaba neqanda elilodwa noma amabili abilisiwe kanzima njengokudla okulula, noma ungazama ama-flavour ahlukene ngeresiphi enempilo njengamaqanda agxishiwe.

2) i-almond

Um-alimondiLiyinadi elinomsoco futhi elidlayo. Isiza ukulawula ushukela wegazi. Isiza impilo yenhliziyo ngokwehlisa i-cholesterol embi. Kuyasiza ukugcina isisindo sisebangeni elifanele. Zombili ziyizici ezibalulekile ekuvimbeleni nasekwelapheni isifo sikashukela.

Ngenxa yokuthi ama-alimondi anama-kilojoule amaningi kakhulu, nciphisa usayizi wokuphakela abe yidlanzana lapho uwadla njengesnakhi.

3) inhlabathi

I-humus, Kuyi-appetizer eyenziwe ngama-chickpeas. Imnandi uma idliwe nemifino eluhlaza. Iwumthombo we-fiber, amavithamini namaminerali. I-Hummus, enokuqukethwe okuphezulu kwamaprotheni, inenzuzo ekulawuleni ushukela wegazi kwabanesifo sikashukela. Ungadla i-hummus ngemifino efana ne-broccoli, ukholifulawa, izaqathe nopelepele.

4) Ukwatapheya

Kwabanesifo sikashukela, avokadoIsiza ukulinganisa ushukela wegazi. I-fiber ephezulu kakotapheya kanye namafutha e-monounsaturated enza lesi sithelo sibe ukudla okulungele isifo sikashukela. 

5) Ama-Chickpeas

I-chickpea eyosiweyenziwe ngama-chickpeas kanye uphizi Ingumdumba onempilo ngendlela emangalisayo. Iwumthombo wamaprotheni kanye ne-fiber. Ngalesi sici, kuyisiphuzo esihle kakhulu sabanesifo sikashukela.

6)Iyogathi yesitrobheli

I-Strawberry iyogathi iyisidlo esilungele isifo sikashukela. Ama-antioxidant asesithelweni anciphisa ukuvuvukala futhi avimbele ukulimala kumanyikwe, isitho esibhekele ukukhiqiza amahomoni anciphisa amazinga kashukela egazini. Ama-Strawberries angumthombo omuhle kakhulu we-fiber. Inciphisa ukugaya futhi iqinise amazinga kashukela egazini ngemva kokudla. I-yoghurt nama-strawberries enza isidlo esikhulu ndawonye, ​​​​njengoba ubumnandi bamasitrobheni busiza ukulinganisa ukunambitheka kweyogathi.

7) Isaladi ye-Tuna

isaladi ye-tunaYenziwa ngokuhlanganisa i-tuna nezithako zesaladi ezihlukene. Iqukethe amaprotheni, awekho ama-carbohydrate. Lokhu kwenza kube ukudla okulula kakhulu kwabanesifo sikashukela.

8) Chia seed pudding

I-Chia seed pudding iyisidlo esinempilo kubantu abanesifo sikashukela. ngoba imbewu ye-chiaInothile ngezakhi ezisiza ukuzinzisa ushukela osegazini, njengamaprotheni, i-fiber kanye ne-omega 3 fatty acids. I-fiber esembewini ye-chia imunca inani elikhulu lamanzi, elingasiza ukulawula isifo sikashukela ngokunciphisa inqubo yokugaya ukudla kanye nokukhiphela ushukela egazini. Ukudla imbewu ye-chia kusiza ukwehlisa amazinga e-triglyceride, okungenzeka kube kuhle empilweni yenhliziyo. Lokhu kunenzuzo njengoba abantu abanesifo sikashukela besengozini enkulu yokuba nesifo senhliziyo.

9)Isaladi likabhontshisi

Isaladi likabhontshisi uwukudla okunempilo. Ubhontshisi obilisiwe kanye nemifino ehlukahlukene isetshenziselwa ukwenza le saladi. Ngenxa yokuthi ubhontshisi unothe nge-fiber namaprotheni, wenza ukudla okulula okunempilo kwabanesifo sikashukela. Ukudla isaladi likabhontshisi kuvimbela ukukhuphuka kukashukela egazini futhi kwehlisa amazinga e-insulin ngemva kokudla.

Yini Okufanele Abanesifo sikashukela Bangayidli?

Ukudla okuthile kukhuphula ushukela wegazi namazinga e-insulin. Ngokukhuthaza ukuvuvukala, kwandisa ingozi yezifo. Ukudla okungafanele ukudle abanesifo sikashukela yizi:

1)Iziphuzo ezinoshukela

Iziphuzo ezinoshukela ziphezulu kakhulu kuma-carbohydrate. Lezi ziphuzo ukumelana ne-insulinIgcwele i-fructose evusa amadlingozi Iziphuzo ezinoshukela zandisa ingozi yezimo ezihlobene nesifo sikashukela, njengesifo sesibindi esinamafutha.

2) Amafutha e-Trans

Amafutha e-trans okwenziwa Ayinampilo ngokwedlulele. Itholakala ngokungeza i-hydrogen ku-unsaturated fatty acids nokuwenza azinze. Amafutha e-Trans atholakala kumajarini, ibhotela lamantongomane, ukhilimu, ukudla okufriziwe. Abakhiqizi bokudla bayengeza kuma-crackers, amakhekhe, nezinye izinto ezibhakwayo ukuze kunwetshwe impilo yeshalofu yomkhiqizo.

Amafutha e-Trans awakhuphuli ngokuqondile ushukela wegazi. Ngaphezu kokwandisa ukuvuvukala, ukumelana ne-insulin namafutha esiswini, yehlisa i-cholesterol enhle. Uma ukudla okuhlanganisiwe kuqukethe igama elithi "ingxenye ye-hydrogenated" ohlwini lwesithako, gwema lokho kudla.

3)Isinkwa esimhlophe, ilayisi ne-pasta

Lokhu ukudla okune-carbohydrate eningi, okugayiwe. Isinkwa, I-bagel yaseTurkey nokunye ukudla okucolisisiwe kukafulawa kwaziwa ngokunyusa kakhulu ushukela wegazi kubantu abanesifo sikashukela sohlobo 1 nohlobo lwe-2. Lokhu kudla okugayiwe kuqukethe i-fiber encane kakhulu. I-fiber ibambezela ukumuncwa kukashukela egazini.

4)Iyogathi yesithelo

Iyogathi engenalutho iyindlela enhle kwabanesifo sikashukela. Nokho, asikwazi ukusho okufanayo ngeyogathi yezithelo. Ngoba inyusa ushukela egazini ngokungalingani.

5) Okusanhlamvu kwasekuseni okunoshukela

Abanesifo sikashukela akufanele baqale usuku ngokudla okusanhlamvu. Okusanhlamvu okuningi kwasekuseni kucutshungulwa kakhulu. Iqukethe ama-carbohydrate amaningi kunalokho abantu abaningi abakuqaphelayo.

6)Amakhofi anandisiwe

ikhofikunciphisa ingozi yesifo sikashukela. Kodwa amakhofi anephunga elimnandi angama-dessert awuketshezi kunesiphuzo esinempilo. Igcwele ama-carbohydrate. Phuza ikhofi elimnyama esikhundleni samakhofi anokhilimu ukuze ulawule ushukela egazini futhi uvimbele ukukhuluphala.

7) Uju, umpe we-agave kanye nesiraphu ye-maple

Abanesifo sikashukela kufanele bagweme ushukela omhlophe. Kodwa ezinye izinhlobo zikashukela nazo zenza ushukela egazini ukhuphuke. Ngokwesibonelo; Ushukela onsundu, uju, umpe we-agave ve usiraphu we-maple ushukela wemvelo njenge...

Nakuba lawa ma-sweeteners awacutshungulwanga kakhulu, aqukethe okungenani ama-carbohydrate amaningi njengoshukela omhlophe. Eqinisweni, eziningi zihilela okwengeziwe. Zonke izinhlobo zikashukela kufanele zigwenywe. 

8)Izithelo ezomisiwe

Izithelo zinikeza amavithamini namaminerali amaningi abalulekile, njengevithamini C ne-potassium. Zonke izithelo zilahlekelwa amanzi lapho zomisiwe. Inqubo yokomisa ivumela okuqukethwe ushukela ukuthi kugxile kakhulu. Izithelo ezomisiwe zinama-carbohydrate amaningi kunozakwabo abasha. Abanesifo sikashukela akudingeki bayeke izithelo ngokuphelele. Amajikijolo amasha agcina ushukela usegazini endaweni okuhlosiwe.

9) Ukudla okulula okupakishiwe

Ama-Pretzels, amakhukhi, nokunye ukudla okupakishiwe akuzona izinketho zokudla okulula. Yenziwe ngofulawa ocolisisiwe futhi inikeza imisoco embalwa. Ngokulandelayo, iqukethe ama-carbohydrate amaningi agayeka ngokushesha akhuphula ushukela wegazi ngokushesha. Uma ulambile phakathi kokudla, yidla amantongomane noma imifino ene-carb ephansi kanye noshizi.

10) Ijusi yezithelo

Nakuba ijusi ibhekwa njengesiphuzo esinempilo, imiphumela yayo kushukela egazini ifana namasoda nezinye iziphuzo ezinoshukela. Ngokufanayo neziphuzo ezinoshukela, ijusi yezithelo ilayishwe i-fructose. I-Fructose idala ukumelana ne-insulin, ukukhuluphala kanye nesifo senhliziyo.

11) Amazambane athosiwe

Ukuthosa wukudla okufanele kugwenywe ikakhulukazi kulabo abanesifo sikashukela. Amazambane anama-carbohydrate amaningi. Kwenza okungaphezu kokukhuphula ushukela egazini, ikakhulukazi ngemva kokuthoswa ngokujulile emafutheni emifino.

Izithenjwa: 1, 2, 3