Inqanaba eliqhelekileyo leswekile kwigazi ngu 3.3-5.5 mmol / l. Ngaphezulu kweli nqanaba kunokusetyenziswa rhoqo kokutya okuphakamisa ushukela wegazi, kunye nezinye izizathu, kubandakanywa uxinzelelo nokukhulelwa. Ukwandisa iswekile yegazi - i-hyperglycemia - ingabonisa ukuphuhliswa kwesifo sikashukela.
Ziziphi ukutya ezandisa ushukela wegazi?
Ukuze ukwahlula iimveliso kwi-sugar-raising and useful, i-index ye-hypoic index (GI) yaziswa. Umgangatho ophezulu weGI unesiraphu ye-glucose - 100. Imveliso ene-index ephezulu kune-70 ithathwa njengokwanda ngokuthe kratya kwigazi. Ukwanda okwenyukayo kwimveliso yeshukela kunye nesalathiso sama-56-69, ukwenzela ukuba iimveliso ezinobungakanani obu bungakanani bungaphantsi kwama-55. Iimveliso ezinomlinganiselo ophezulu we-glycemic kufuneka zisetyenziswe ngokungafanekiyo kunye nakwiincinci ezincinci.
Yandisa ngokuthe kratya iswekile kwimveliso yegazi equkethe inani elikhulu le-carbohydrate ekhawulezayo: ubusi, iipesele, i-ayisikrimu, i-jam, njl njl. Inani elikhulu le-glucose kunye ne-fructose ziqulethe iziqhamo ezininzi, ezifana ne-watermelon kunye neidiya, ngokunjalo zandisa ukwanda kweeshukela zegazi. Iimveliso ezinomlinganiselo ophezulu we- glycemic index ziquka ukutya, isonka, i-pasta. Eyona nengozi kakhulu kubantu abanesifo sikashukela bayimango kunye nelayisi. Phakathi kwemifuno, ukuxhuma ngamandla kuneshukela egazini kubangelwa amazambane kunye nengqolowa. Inkcazo ephakamileyo ye-glycemic inokusetyenziswa kwezinye iimveliso zobisi, umzekelo, kwi-yoghurts, ukhilimu, ubisi obisiweyo obisiweyo, kwimifuno enamathanga, inyama kunye neentlanzi, eshizi, isobho sosiyi, i-nut.
Abantu abaninzi banomdla kwiinkcukacha malunga nokuba utywala landisa ishukela legazi. IziNxila, ezinamandla angama-35-40 degrees, kungekhona nje kuphela ukwandisa izinga leswekile, kodwa liyanciphisa. Nangona kunjalo, ayanqatshelwe zizigulane ezineesifo seswekile kuba zandisa ingozi yokuphuhlisa i-glycemia. I-glycemia iyenzeka ngenxa yokungabi naso iswekile yegazi, kwaye utywala obuqinileyo buvimbela ukutywala kwayo. Iwayini kunye nokunye utywala kotywala kukunyusa izinga lokushukela kwegazi ngenxa yemeko ephezulu ye sucrose kunye ne-glucose, ekhutshwe ngokukhawuleza. Ngokukhuselekileyo ngokubhekiselele kulo mba iwayini elomileyo, kodwa akufanele iphuze ngaphezu kwe-200 ml.
Imveliso kunye noshukela okwandisiweyo
Ngokushukela okwanda, ungadla isaladi eluhlaza, kunye neklabishi, i-aubergines, ukhukhamba, utamatisi, ithanga, i-zucchini. Iinqathi kunye neebhunge kufuneka zilinganiselwe, ziqwalasele i-carbohydrate yemihla ngemihla evumelwane nodokotela.
Iimveliso ezilandelayo zivunyelwe ngentshukela ekwandisiweyo: intlanzi, inyama, inkukhu, iifuno kunye nezilwanyana zezilwanyana, amaqanda, i-cottage shizi, iimveliso zobisi ezingenasiphunga, izithelo ezimuncu kunye namajikijolo.
Ukusuka kwimveliso yesonka kuphakanyiswa isinkwa, kuphekwe ngokudibanisa kwe gluten eluhlaza. Inyosi ivumelekile ukuba idle ngesantya esincinane - 1 ithisipuni 2 ngamaxesha.
