Yidla Amaphrotheni Ukwehlisa Isisindo
Amaprotheni agcwalisa kangcono kakhulu kunama-carbohydrate namafutha. Inyama engenawo amandla, izinkukhu, inhlanzi, amaqanda, nemikhiqizo yobisi enamafutha amancane kunikeza ukusutha okuhlala isikhathi eside. Ubhontshisi nobhontshisi, amantongomane kanye nama-alimondi acebile ngamaprotheni. Uma ukudla kwamaprotheni kubala u-25% wamandla asetshenziswa ngosuku, umuntu ulahlekelwa amafutha futhi ngesikhathi esifanayo uhlala egcwele futhi enamandla.
Ukudla kwamaphrotheni kusatshalaliswa kangcono usuku lonke. Kusihlwa, kungakapheli amahora amathathu ngaphambi kokulala, ungadla nencane, u-3 amagremu, ucezu lwenhlanzi noma inyama.
Inkomba yeGlycemic
Umqondo wethulwa empilweni yansuku zonke ngokubheka iziguli. Kubalulekile ukuthi abanesifo sikashukela bahlale beqapha amazinga kashukela egazini labo. Kwavela ukuthi ukudla okwehlukile kunemiphumela ehlukile kule nkomba. Ezinye zibanga ukwanda okukhulu koshukela, ezinye zilinganisiwe, kanti ezinye zincane.
I-glucose yathathwa njengeyunithi yokuqala futhi yabelwa yona. Lokhu kukhulu.
Kumikhiqizo i-GI ephezulu faka lezo. Ngokwesibonelo,
Imikhiqizo nge-GI emaphakathi - inkomba. it
Imikhiqizo i-GI ephansi - inkomba ayidluli. it
Amazinga kashukela egazini athinta imetabolism, ukukhiqizwa kwamahomoni, ukusebenza nendlala. Izazi zokudla okunomsoco zincoma hhayi kuphela abantu abanesifo sikashukela, kodwa futhi nabo bonke abanye abantu ukuthi badle ukudla okuningi nge-GI ephansi - zinikeza umuzwa wokusutha futhi azibangeli ushintsho olubukhali emazingeni kashukela.
Ukwenza impilo yethu ibe lula
Uma ungafuni ukuzihlupha ngezinombolo nhlobo, ungamane ugxile ezimisweni zokukhetha imikhiqizo “” eqenjini ngalinye elinezihloko, elithuthukiswe ongoti baseDenmark. Nazi:
Izithelo
Ama-apula, amapheya, amawolintshi, ama-raspberries nama-strawberries angadliwa ngobuningi obungenamkhawulo.
kudla ngamanani alinganiselwe ngokweqile.
imifino
Ngokuvamile, yonke imifino iyavunyelwa, ngaphandle kwalapho kufanele ikhawulelwe. Izaqathi, ama-beet kanye nama-parsnip kungcono kakhulu ukudliwa luhlaza.
amazambane
Kungcono ukuthi ungayipheki ngokweqile bese ukhetha amazambane amancane uma kungenzeka. Obunye ubuqili ukuthi amazambane ashisayo ayinto emnandi ngokungafani nalutho, kepha ngokombono wokwehlisa isisindo, kungcono ukuzidla zibanda: bese kwakheka isitashi esimelana naso, uhlobo oluyingqayizivele lwentambo. Yehlisa ushukela wegazi futhi ibuyisele i-microflora yamathumbu. Amazambane acubuziwe namazambane abhakiwe akulungele ukwehlisa isisindo.
Namathisela
I-pasta kufanele iphekwe nge-dente. Khetha i-durum kakolweni i-pasta. Futhi uma uzidla zibanda, kunempilo enkulu, khona-ke nazo zakha isitashi esimelana naso.
irayisi
Khetha irayisi nsundu, zasendle, hhayi ngesihlabathi.
Isinkwa namabele
Isinkwa esihle esenziwe ngofulawa we-wholemeal nesinkwa se-rye okusanhlamvu, i-oatmeal, okusanhlamvu kwasekuseni okuvela kukoroyi kanye ne-bran kakolweni enezithako zamaminerali namavithamini. Isinkwa esimhlophe siyinto engenamsebenzi kusukela ekubukeni kokudla okunempilo.
Kukhona amatafula enkomba yokudla ye-glycemic engaqondiswa ngu. Kepha akuyona yonke into elula kangako.
1. Umkhiqizo ophezulu we-GI ungazuzisa futhi okuphambene nalokho.… Isibonelo, i-GI kaqathi ophekiwe iphezulu kune-GI kashokoledi. Kepha ngasikhathi sinye, ushokoledi unamafutha amaningi kakhulu! Lokhu futhi kudinga ukubhekelwa.
2. Kumathebula ahlukene, izinkomba zingahluka komunye nomunye.
3. I-GI iyehluka kuye ngokuthi indlela yokusika nokulungisa umkhiqizo. Umthetho ojwayelekile uthi - uma kufushane isikhathi sokucubungula, kuba ngcono. Kungcono ukubilisa kunokuthosa, ukusika izingcezu ezinkulu kunokugaya uthuli. Ubufushane beresiphi bungathandeka ekuthokoziseni - wonke amaqhinga okugaya akhulisa i-GI yokudla kuphela.