Indlela ukwehlisa ushukela egazini

Ukwandisa izinga likashukela egazini kubonisa ukwephulwa ohlelweni endocrine. Lokhu isimo umzimba kunomthelela omubi imithambo yegazi kanye nezinzwa, inhliziyo, ku-carbohydrate umzimba, okuholela ukukhuluphala. Iziguli amazinga kashukela egazini eziphakeme owayeyazi kahle imikhiqizo kanye izitshalo, lapho kulele, ngezinye izikhathi, ukuphila kwabo. Ukwehlisa izinga likashukela egazini, kubalulekile ukuba kuvelwe imithetho eqine okunomsoco okuhle.

izifundo eziningi emazweni ahlukahlukene abonisa ukuthi fibre ngaphandle wokuqukethwe lelisetulu ushukela namafutha oluyisisekelo ukudla lesifanele.

cellulose Imicu yotshani nje yemifino hhayi kuphela ukuncela izinto eziyingozi ukuze umzimba ngokuphepha ababezihambisa ngohlelo excretory, kodwa futhi kakhulu ukubambezela ukumuncwa ushukela kusukela ipheshana wokugaya ukudla.

izithelo Ukudla nemifino kufanele senyukela izikhathi 3-5 ngosuku.

fibre Ukwandiswa okuqukethwe abadumile bran (mayelana 40 g 100 g ngalinye), ubhontshisi (25 g ngalinye 100 g), udali (12 g ngalinye 100 g), uphizi abilisiwe (12 g ngalinye 100 g), ama-alimondi (14 g 100 g ngalinye) , sihlehlela (9 amagremu 100 grams ngasinye).

Indlela ukwehlisa ushukela egazini uma sicabangela GOP

njalo kufanele acacise bona inani carbohydrate imikhiqizo esetshenziswa.

Amakhabhohayidrethi ziyinkinga wonke umuntu nge isisindo okweqile. Kubalulekile ukuthi isiguli baqonde ukuthi index glycemic (GI). Zonke okudliwayo, kungaba GI eliphezulu kakhulu noma eliphansi. Izinga eliphezulu GI kusho ukuthi umkhiqizo uzogcina ozotholwa ngokushesha futhi ushukela gxuma. kashukela Lower kungaba, ukuthatha ukudla nge GI ephansi. Glucose egazini ayozithola ngaphandle kuzuba, ukuhlinzeka ukuzinza imingcele kwamakhemikhali. Thuthukisa uhlu ukudla sivumelekile ku imenyu, kubakaki GI:

• kefir (15);
• nuts (15 kuya ku-25, kuye zinhlobo);
• inkinobho yomcibisholo wokuphenya (16);
• lamantongomane (15);
• cranberry (20);
• ubhontshisi omnyama (19);
• irayisi bran (19);
• cherry (22);
• amajikijolo (25 kuya ku-30 m kuya zinhlobo);
• ushokoledi elimnyama (25 at 60% cocoa);
• ubisi lonke powder (28);
• udali (29);
• ubhontshisi omhlophe (30);
• ngalo ubisi (32);
• Yogurt (33);
• nokucwila (33);
• apula (35 kuya ku-40, kuye ngohlobo lwaso);
• amagonandoda (35);
• sitrobheli (40);
• sitrobheli (40);
• gooseberries (40);
• neziphuzo zezithelo (40);
• pasta (42);
• spaghetti (42);
• amawolintshi (42);
• tangerines (42).

Ukuze kashukela engezansi abe ku isincomo udokotela ukwala imikhiqizo equkethe maltose (GI 106) kanye glucose (GI 100). Kusukela irayisi abakhukhumele (GI 94), uju (GI 88), amazambane wabhaka (GI 85), caramel (GI 80), cornflakes (GI 80), fries French (GI 75), ukolweni ishq (GI 73), ikhabe ( GOP 71). Okuningi kuxhomeke ohlotsheni umsebenzi womuntu, kusukela umsebenzi fizicheskry phezu okuhloswe energy ukusetshenziswa.

Indlela ukwehlisa izinga likashukela egazini, izinongo kanye seasonings

Masterfully uzilungiselele isaladi esikhundleni ukunambitha dessert. Ukuze salads ephelele omnqumo noma amafutha canola. Variegate mouthfeel kungaba sinezela isaladi pair of nezinkezo horseradish, lwesinaphi, utamatisi unama, garlic, onion, ginger, pepper, kalamula nosawoti. sauce emangalisayo ukuba umsebenzi isaladi wenza yogurt. izakhiwo elimnandi kukhona izinhlobo ezahlukene zasemazweni. izingxenye abathandwayo, ukunambitheka aqabulayo iyiphi isaladi, kuhlanganise izithelo kungenziwa izithelo ezomisiwe ngokulinganisela.

kashukela Lower abantu ewusizo futhi engconywana nokuvinjelwa umfutho wegazi ophakeme, isifo sikashukela, ukukhuluphala ngokweqile. Bethembela amnandi amathonsi esiyingozi isimo ngokwengqondo ngesikhathi instants spike emazingeni igazi glucose. Ukushintsha kwesimo senhliziyo zisenza sibe nokucindezeleka eside, buthaka amasosha omzimba. ushukela Ukwandiswa egazini kuphakamisa izinguquko ukuguga ekuseni esikhumbeni futhi yangaphakathi izitho, ibulala intsha nobuhle.

Lapho uthenga umkhiqizo, kubalulekile ukuhlola ngezithako zawo ngoba caloric. Okuningi eyigugu kuyinto ikhalori ukudla ongaphakeme, kungeyena lowo uthi "amafutha ongaphakeme". Lokho kukhona ngokuvamile omningi, ngisho noma okuqukethwe kwaso aluboniswa ku iphakethe.