Paul Keller
Ukutya okufanelekileyo kwabanesifo seswekile kukutya okugcina izinga leswekile yegazi lilungelelene. Ikofu, amaqanda, itshilisi: kukuphi ukutya okulungele isifo seswekile?
Isidlo sakusasa esityebileyo sabanesifo seswekile
Isidlo sakusasa seswekile sesona sityebi: Kuba isidlo sakusasa esineprotheyini eninzi kunye namafutha siqinisekisa amanqanaba angcono eswekile yegazi. Kubalulekile: Soloko usebenzisa inguqulelo ezele ngamafutha kubisi kunye neemveliso zamasi. Iimveliso zobisi kukutya okulungileyo kwabanesifo seswekile.
Ikofu: ukhuseleko lweswekile kwisidlo sakusasa
Iikomityi ezine ukuya kwezisixhenxe zekofu ngosuku - nokuba i-decaffeinated - inokunciphisa umngcipheko wokuphuhlisa uhlobo lwe-2 yeswekile ngama-25 ekhulwini. Kubalulekile apha: hayi kwisisu esingenalutho! Njengoko uphononongo lwekofu kwisifo seswekile lubonisa, ikofu ngaphambi kwesidlo sakusasa inokunyusa amanqanaba eswekile yegazi.
Amaqanda kwisifo seswekile: umbono olungileyo
Nokuba ibilisiwe, igxothiwe, okanye yavulwa ngesabhokhwe - iqanda eliqhelekileyo lesidlo sakusasa likhusela umzimba kwisifo seswekile. Amaqanda amane nje ngeveki anele ukufezekisa le mpembelelo. Ngenxa yokuba umhlophe omncinci unezondlo ezinamandla ezinomphumela wokunciphisa iswekile yegazi - oku kwenza iqanda libe linye lokutya okulungileyo kwabanesifo seswekile.
Ukutya okuneziqholo kwabanesifo seswekile?
Iitshilisi aziniki izitya kuphela incasa ecokisiweyo - into yazo i-capsaicin ide iphikisane ne-precursor yohlobo lwe-2 yeswekile (ukumelana ne-insulin). Uphononongo lubonisa: Ukutya i-pod enye (i-15 grams) ngosuku kunceda ukulawula amanqanaba e-insulin ye-hormone yokwehlisa iswekile yegazi. Ukutya okunongwe ngetshilisi ke ngoko kufanelekile kubantu abanesifo seswekile.
Ukutya kwesifo seswekile okugqwesileyo: Iviniga
Iviniga kukutya okufanelekileyo kakhulu kwisifo seswekile: iipuni ezimbini ngaphambi kokutya zinciphisa amanqanaba e-glucose ngama-20 ekhulwini. Ingcebiso: Thatha iglasi yokusela iviniga (umz. amakhiwane) phambi kokutya njenge-aperitif.
Ingqolowa epheleleyo ikhusela kwisifo seswekile
Ukusetyenziswa okuphezulu kweemveliso zengqolowa zikhusela uhlobo lwe-2 yeswekile. Eyona ngqolowa isempilweni: irhasi. Umxube wabo okhethekileyo wefayibha ulawula iswekile yegazi kwaye unqanda umdla wokutya. Iimveliso ezipheleleyo ke ngoko zikwakukutya okufanelekileyo kakhulu kwabanesifo seswekile.
Ioli efanelekileyo yesifo seswekile
Ixesha lokutshintsha kweoli: I-diabetes kufuneka isebenzise i-rapeseed kunye neoli yeoli esikhundleni seoli ye-sunflower kunye namafutha e-hydrogenated. Zigcwele i-omega-3 fatty acids, ezigcina amanqanaba eswekile yegazi ezinzile. Nangona kunjalo, ioli enempilo kufuneka isetyenziswe kuphela ngokumodareyitha. (Idosi yemihla ngemihla: Amacephe amabini).
I-Cinnamon: Ukutya okumangalisayo kwi-Diabetes
Ngokutsho kolu hlolisiso, igram enye kuphela yesinamon ngosuku inokuthoba iswekile yegazi ukuya kutsho kuma-30 ekhulwini emva kweentsuku ezingama-40. Ngokufanelekileyo, i-spice ephezulu yehlisa amanqanaba e-lipid yegazi-kwaye yomeleza intliziyo kunye nemithambo yegazi.
Isiqhamo kwisifo seswekile
Uninzi lweziqhamo kukutya okufanelekileyo kwabanesifo seswekile kwaye bade banciphise umngcipheko wesifo seswekile - njengamaqunube, iidiliya, iiapile, amapere, kunye neebhanana. NONE Iijusi zeziqhamo, kwelinye icala, zonyusa umngcipheko wesifo seswekile. Lilonke, oku kulandelayo kuyasebenza: Iinkonzo ezintathu zemifuno kunye neeseshini ezimbini zeziqhamo kufuneka zibe kwimenyu yonke imihla.
Ukuzila ukutya okwethutyana kwisifo seswekile
Ngokuzila ukutya okungapheliyo, ukunciphisa ubunzima kunye nokuphucula amanqanaba eswekile yegazi kunokufezekiswa. Uvumela umzimba wakho ukuba uthathe ikhefu ekutyeni (iiyure eziyi-16-18) kwaye utye ngexesha elifutshane lefestile (iiyure ezi-6-8). Isiphumo: amandla e-metabolism ayahamba, kwaye izinga leswekile yegazi lizilawula ngokwalo.
