Mayelana nokuthi yiziphi imikhiqizo ukunciphisa ushukela wegazi, ikakhulukazi abanentshisekelo kubantu abanesifo sikashukela, kanye nabantu abafuna ukuqeda isisindo esiningi . Okokuqala - lokhu kubalulekile, ngoba kulokhu kuncike empeleni, impilo yabo, futhi okwesibili - kubalulekile ukuqeda isisindo esiningi.
Yikuphi ukudla okunciphisa ushukela wegazi?
Empeleni, umbuzo ungabonakali kahle, ngoba ayikho imikhiqizo echaphazela ngqo izinga leshukela. Inhloso yokudla okunjalo ukunciphisa umthwalo kuma-pancreas, okusho ukuthi kuyoba lula kulo mzimba ukukhiqiza i-insulin. Imikhiqizo efanayo eyanciphisa ushukela egazini, ikhethiwe, igxile ohlwini oluphansi lwe- glycemic . Kunconywa ukudla kwakho ukukhetha imikhiqizo enamayunithi angaphansi kuka-50.
Imenyu yansuku zonke ihlanganisa imifino engadliwa eluhlaza, kanye nokubilisa, ukuhamba nokuqhuma. Ukungabaza mayelana nezinzuzo zemikhiqizo enjalo akufanele kuphakame, ngoba kufaka amavithamini ahlukahlukene, amaminerali kanye ne-fiber, okuyinto ethinta amazinga kashukela egazini. Yiziphi imikhiqizo, okungukuthi imifino, usizo lokunciphisa ushukela egazini: i-artichoke yaseJerusalema, ubhontshisi, i-garlic, i-ulethisi, iklabishi, njll.
Qinisekisa ukufaka phakathi kwezithelo zakho zemenyu, okuyinto engcono esikhundleni samaswidi, okuvunyelwe. Kunconywa ukuba udle ama-cherries, okuyi-antioxidant enhle kakhulu nomthombo we-fibestible fiber kalula. Qaphela i-lemon, eyanciphisa umthelela wokudla okunomthelela ophezulu we-glycemic. Yikuphi ukudla, okungukuthi izithelo, ukunciphisa ushukela egazini: ama-apula ane-peel, i-citrus kanye ne-avocado.
Ukupheka, kunconywa ukuthi usebenzise izinongo, ezibuye zenze umthelela omuhle ekudambiseni inani leshukela. Sebenzisa ekuphekeni iviniga, lwesinaphi, i-ginger nesinamoni.
Ukuvimbela ukwanda kwesamba ushukela, kanye nokusimamisa izinga, kubalulekile ukwazi ukuthi yikuphi ukudla okunciphisa ushukela:
- Oatmeal . Ngokusebenzisa njalo ukudla okunjalo, unganciphisa kakhulu ingozi yokuthuthukisa isifo sikashukela. It has a lot fiber, normalizing izinga lokushukela.
- Amantongomane . Bacebile ezintweni ezisiza ukunciphisa inqubo yokwamukela ushukela egazini. Kunemikhawulo, ngakho-ke akunconywa ukuba udle okungaphezu kuka-50 amagremu ngosuku.
- I-pepper yesiBulgaria ibomvu . Le yemifino ayinomsoco, futhi icebile kuma-antioxidants ne-ascorbic acid. I-Pepper isiza ekuqiniseni ushukela wegazi, futhi yandisa imisebenzi yokuzivikela yomzimba.
- Inhlanzi . Ukukhuluma ngemikhiqizo, unganciphisa ushukela wegazi, awukwazi ukukhuluma ngezinhlanzi, ngoba kutholakala ngokwesayensi ukuthi ukudla okungenani kabili ngesonto, unganciphisa ingozi yesifo sikashukela ngo-25%. Indlela engcono kakhulu yokwelashwa okushisa ukupheka nokupheka.
- I-Cinnamon . Ukwakhiwa kwale spice kuhlanganisa i-polyphenols, i-fibre kanye ne-magnesium - izinto ezisiza ukunciphisa inani le-glucose egazini. Ngokuvamile kufanelekile ukusebenzisa izipuni eziyi-0.5, ezokunciphisa ingozi yesifo sikashukela. Umfutho ungangeniswa okusanhlamvu, amasoso, iziphuzo ezihlukahlukene kanye nama-dessert.
- I-avocado . Ukwakhiwa kwalesi sithelo kufaka izinto eziningi eziwusizo ezinganciphisi nje kuphela ingozi yokwanda ushukela wegazi, kodwa futhi ziqinisa ukuzivikela. Lezi zinto zihlanganisa ama-fatty acids, fiber, amaprotheni, namaminerali.
- I-artichoke yaseJerusalema . Lo mkhiqizo ongenakuthandwa uqukethe i-insulin ne-fructose, ngakho-ke kuvumela ukuguqula umzimba, futhi kususa izinto eziyingozi futhi kusiza ukunciphisa inani legazi glucose egazini.