Ngawaphi amaxabiso anciphisa ishukela legazi, inomdla kubantu abanesifo sikashukela, kunye nabantu abafuna ukulahla ubunzima obunzima . Okokuqala - oku kubalulekile, kuba oku kuxhomekeke, eqinisweni, ubomi babo, kwaye okwesibini-kubalulekile ukuqeda ubunzima obunzima.
Ziziphi ukutya okunciphisa ushukela wegazi?
Ngokomgaqo, umbuzo ungabonakali kakuhle, kuba akukho mveliso echaphazela ngqo inqanaba leswekile. Injongo yokutya okunjalo kukunciphisa umthwalo kwi-pancreas, oko kuthetha ukuba kuya kuba lula kulo mzimba ukuvelisa i-insulin. Imveliso efanayo eyanciphisa ishukela egazini, ikhethiweyo, igxininisa kwi- index ye-glycemic index . Kunconywa ukutya kwakho ukukhetha iimveliso ezinamaqela angaphantsi kwama-50.
Imenyu yemihla ngemihla iquka imifuno engadliwa eluhlaza, kunye nokubilisa, ukuhamba kunye nokuhamba. Ukungabaza malunga neenzuzo zeemveliso ezinjalo akufanele kuphakame, kuba zibandakanya amavithamini ahlukeneyo, amaminerali kunye nefayibrari yokutya, echaphazela kakuhle amazinga eshukela egazi. Ziziphi iimveliso, ezibandakanya imifuno, uncedo lokunciphisa ishukela legazi: i-artichoke yaseYerusalem, iimbotyi, i-garlic, i-lettuce, iklabishi, njl.
Qinisekisa ukufaka kwimveliso yakho yemveliso, eyona ndawo ithatha indawo efanelekileyo kakhulu yeekesekese, ezingavunyelwe. Kunconywa ukuba udle i-cherry, eyona nto i-antioxidant ephezulu kunye nomthombo wentsholongwane elula. Namela i-lemon, eyanciphisa impembelelo yokutya ene-index ephezulu ye-glycemic. Kukuphi ukutya, okuyiziqhamo, ukunciphisa ishukela legazi: ii-apula ezinama-peel, i-citrus kunye ne-avocado.
Ukupheka, kucetyiswa ukuba usebenzise iziqholo, ezinokuthi zibe nempembelelo emihle kwimida yokunciphisa inani leswekile. Sebenzisa kwiindlela zokupheka iviniga, isardadi, i-ginger nesinamoni.
Ukuthintela ukwanda kwexabiso leshukela, kunye nokulungelelanisa kwinqanaba, kubalulekile ukwazi ukuba yeyiphi ukutya okunciphisa ushukela:
- Oatmeal . Ngokusetyenziswa rhoqo kweso sityalo, unokunciphisa kakhulu umngcipheko wokuba nesifo sikashukela. Inayo i-fiber eninzi, iyalungelelanisa inqanaba leshukela.
- Nuts . Zizityebi kwizinto ezincedisa ukunciphisa inkqubo yokutywala iswekile egazini. Kukho izithintelo, ngoko akukhuthazwa ukuba adle ngaphezu kwama-gram e-50 ngosuku.
- Ipepper yaseBulgaria ibomvu . Le mifuno ayinonondlo, kwaye isityebi kwi-antioxidants kunye ne-ascorbic acid. I-Pepper inceda ukuzinzisa ishukela legazi, kwaye kwandisa imisebenzi yokukhusela yomzimba.
- Intlanzi . Ukuthetha ngeemveliso, unokunciphisa iswekile yegazi, awukwazi ukushiya intlanzi, kuba isayinwe ibonisa ukuba ukuyisebenzisa ubuncinane kabini ngeveki, unokunciphisa ingozi yesifo sikashukela ngo-25%. Eyona ndlela ikhethekileyo yokunyanga kwentsholongwane ibhaka kunye nokutshisa.
- Cinnamon . Ukwenziwa kwale spice kubandakanya iipolphenol, i-fibre kunye ne-magnesium - izinto ezinceda ukunciphisa inani le-glucose egazini. Kufuneka ukuba usebenzise iitapuni ezi-0.5, eziza kunciphisa umngcipheko wesifo sikashukela. Ubuninzi bunokungeniswa kwii-corn, i-sauces, iziphuzo ezihlukeneyo kunye needyuli.
- I-avovoc . Ukubunjwa kwesi siqhamo kubandakanya izinto ezininzi ezinokuthi zinganciphisi nje kuphela umngcipheko wokunyuka iswekile yegazi, kodwa zomeleza nokuzikhusela. Ezi zinto ziquka i-acids fat, i-fibre, iprotheni kunye neemaminerali.
- I-artichoke yaseYerusalem . Lo mkhiqizo ongathandeki uqulethe i-insulin kunye ne-fructose, ngoko ibeka ngokuqhelekileyo imetabolism, kwaye isusa nezinto ezinobungozi kwaye inceda ukunciphisa inani le-glucose egazini.