Kwaphela iminyaka engama-30, empeleni asicabangi ngalokho esikudlayo, kepha khona-ke kungafika sekwedlule isikhathi. Futhi uma isimo esidabukisayo sesisu kusuka ekusetshenzisweni ngokweqile kokudla okusheshayo neminye imikhiqizo elimazayo ingabuyiselwa kokujwayelekile, kepha izinga eliphakeme lokuqina kwegazi alizimisele kangako.
Kungani ushukela "weqa"?
Imvamisa, iphutha liba ukusetshenziswa ngokweqile kwama-carbohydrate asheshayo. Abantu abahlushwa isifo sikashukela mellitus, kufanelekile ngaphandle kwemikhiqizo equkethe le ngxenye ngokuvamile. Kepha imifino izoba yindlela enhle yokuphuma esimweni lapho ufuna ukuba nokudla okulula. Ngamajikijolo nezithelo ezikufanele ukuqaphela - khetha okuqukethwe okuhlukahlukene kashukela okuncane kakhulu.
Khetha izinhlobo zezithelo ezingafakwanga
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Uhlobo luni lwemikhiqizo oluzolimaza?
Lapho ukhetha imikhiqizo, naka inkomba ye-glycemic: inkomba engenhla kwamayunithi angama-70 iphakamisa ukuthi umkhiqizo udinga ukubuyiselwa kumbukiso, kusuka ku-50 kuye ku-70 - izinga eliphakathi. Konke lokho okungaphansi kwamayunithi angama-50 ngeke kuthinte amazinga kashukela wegazi.
Ukuze ugweme izinkinga ezinjengesibhedlela esiphuthumayo, wenqabe imikhiqizo elandelayo noma uzame ukunciphisa imvamisa yokusetshenziswa kwazo:
- Ukubhaka okumnandi.
- Jam, sithandwa.
- Iziphuzo zekhabhoni.
- ushokoledi.
- Utshwala.
- Ukudla okusheshayo.
Siphendukela emikhiqizweni okufanele ivele etafuleni lakho.
Inhlanzi yasolwandle edliwayo
Ukusetshenziswa kwezinhlanzi zasolwandle kuzosiza ukuhlanza umzimba kuma-slags aqoqiwe, futhi kukucebise futhi ngamavithamini kanye nama-amino acid, aqinise uhlelo lwenhliziyo. Okuncamelayo kufanelekile ukuthumela i-mackerel, i-trout kanye crab - inkomba yabo ye-glycemic iphansi kakhulu.
Ubisi
Uma ungahlushwa ukungabekezelelani kwe-lactose, ungangezela ngobisi lwakho ekudleni kwakho, okungenani izikhathi eziningana ngesonto - kusheshisa kakhulu ukugaya kwe-glucose.
Inyama nenhlanzi
Izinhlobo ezilandelayo zenyama zilungele ngokuphelele ukudla okuphansi kwe-carbohydrate: iwundlu, inkukhu, inyama yenkomo, iTurkey, unogwaja. Vele awudingi gazinga inyama - uzosebenzisa ukulimala okukhulu emzimbeni, kungcono ukudonsa noma ukupheka umbhangqwana, ngemuva kokususa isikhumba.
Kungcono ukudonsa noma imifino nenyama
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Imifino emisha
Uma ushukela wakho ungazinzile, ungahlangabezana nenkinga yokukhetha izinongo, izifiso ezenziwe ngomumo eziqukethe inani elikhulu lezinto ezingadingekile kuwe ezithanda ushukela kanye nokuqina. Ungangena esikhundleni sanoma yikuphi ukutholakala kwemifino - kokubili kusha futhi omisiwe. "Abangani" bakho kufanele kube: iparsley, kinza, dill kanye isipinashi.
Noma ngabe manje awunazinkinga ngoshukela ongazinzile, zama ukuguqula indlela yokudla namhlanje, ukuze ungahlangane nemiphumela emibi yokusebenzisa okungalungile kwayo yonke imikhiqizo yemikhiqizo.