Izinga elivamile leshukela egazini li-3.3-5.5 mmol / l. Ngaphezulu kwalesi sizinga kungase kube nokudla okuvamile okuphakamisa ushukela wegazi, kanye nezinye izizathu, kuhlanganise nokucindezeleka nokukhulelwa. Ukwandisa ushukela wegazi - hyperglycemia - kungabonisa ukuthuthukiswa kwesifo sikashukela.
Yikuphi ukudla okwandisa ushukela wegazi?
Ukuze uhlukanise imikhiqizo ekukhuliseni ushukela futhi ewusizo, umqondo we-index ye-hypoemic (GI) wethulwa. Isilinganiso esiphakeme kakhulu se-GI sinesiraphu se-glucose - 100. Imikhiqizo ene-index ephakeme kunezingu-70 ibhekwa ukuthi ikhuphula kakhulu ushukela egazini. Ukwanda okulinganiselwe kwimikhiqizo yoshukela ene-index ka-56-69, ngemikhiqizo ewusizo lesi sibalo singaphansi kuka-55. Imikhiqizo ene-high glycemic index kufanele isetshenziswe ngokungajwayelekile futhi ngezingxenye ezincane.
Khulisa kakhulu ushukela kwimikhiqizo yegazi equkethe inani elikhulu lama-carbohydrate okusheshayo: uju, amaswidi, i-ayisikhilimu, i-jam, njll. Inqwaba ye-glucose ne-fructose iqukethe izithelo eziningi, njenge-watermelon namagilebhisi, ngakho-ke zandisa amazinga kashukela egazini. Imikhiqizo ene-high glycemic index ibandakanya okusanhlamvu, isinkwa, i-pasta. Okuyingozi kakhulu kubantu abanesifo sikashukela bangamaMango nelayisi. Phakathi kwemifino, ukugxuma kunamandla kuleshukela egazini kubangelwa amazambane kanye nommbila. Inkomba ephezulu ye-glycemic ingase ibe eminye imikhiqizo yobisi, isibonelo, ku-yoghurts, ukhilimu, ubisi obisiwe obisiwe, emifino enamathanga, inyama kanye nenhlanzi, ushizi, isobho elibhemayo, amantongomane.
Abantu abaningi banesithakazelo kolwazi lokuthi ingabe utshwala landisa ushukela wegazi. Iziphuzo, amandla abo ama-degrees 35-40, hhayi nje kuphela okwandisa izinga leshukela, kodwa futhi liyanciphisa. Kodwa-ke, avunyelwe iziguli ezinesifo sikashukela ngoba zandisa ingozi yokuthuthukisa iglycemia. I-glycemia yenzeka ngenxa yokuntuleka kwe-ushukela wegazi, futhi utshwala obuqinile buvimbela ukumuncwa kwayo. Amawayini nezinye iziphuzo utshwala ukwandisa amazinga kashukela egazi ngenxa yokuqukethwe okuphezulu kwe-sucrose ne-glucose, esheshayo. Ngokuphephile ngokuphathelene nalokhu yiwayini elomile, kodwa akufanele liphuze ngaphezu kuka-200 ml.
Imikhiqizo enothukile okwandisiwe
Njengoba ushukela okhulile, ungadla isaladi eluhlaza, kanye neklabishi, ama-arborini, ukhukhamba, utamatisi, ithanga, i-zucchini. Ama-karoti nama-beet kufanele akwazi ukulinganiselwa, acabange ukuthi i-carbohydrate yansuku zonke ivumelane nodokotela.
Imikhiqizo elandelayo ivumelekile nge ushukela owengeziwe: izinhlanzi, inyama, izinkukhu, imifino yemifino nezilwane, amaqanda, i-cottage shizi, imikhiqizo yobisi engahlosiwe, izithelo zomuncu namajikijolo.
Kusuka kumikhiqizo yesinkwa kunconywa isinkwa, kuphekwe ngokungezwa kwe-gluten eluhlaza. Uju uvumelekile ukuba udle ngesamba esincane kakhulu - 1 ithisipuni 2 izikhathi ngosuku.
