Ukutya okulishumi kwabanesifo seswekile ukunika amandla

Ukutya okulishumi kwabanesifo seswekile ukunika amandla

Ukufudumala, amandla kunye namandla ngexesha leentsuku ezibandayo zexesha lasebusika, ukutya okugqibeleleyo kwasebusika kunokunceda ngokufanelekileyo ukugcina amanqanaba eglucose yeswekile ngaphandle kokuba kudibaniswa nokuzivocavoca okufanelekileyo kunye neminye imikhwa yokuphila enempilo.

Isifo seswekile yimeko engapheliyo efuna ukulawulwa ubomi bonke. Ukutshintsha kwexesha, njengobusika, ngamanye amaxesha kunokubangela ubunzima ekujonganeni nale meko kunye nokwandisa umngcipheko weengxaki kwizigulane ezinesifo sikashukela, ngokutsho kwapapashwa yi-website ye-Boldsky, ejongene nempilo kunye nemicimbi yezondlo.

Ngokutsho kophando lwezenzululwazi, ukulawulwa kweswekile yegazi kubantu abanesifo seswekile kunokuchatshazelwa ngamaxesha onyaka, njengoko izinga leswekile liyancipha ngexesha lasehlotyeni kwaye liyanda ebusika.

Ukutya kunceda kakhulu ekulawuleni amanqanaba eglucose yegazi kunye nokulawula isifo seswekile kakuhle. Kukho ezinye ii-superfoods zasebusika ezinceda ukuthomalalisa amanqanaba eswekile yegazi kubantu abanesifo seswekile kunye nokugcina umzimba ushushu kwaye wongeze ukhuseleko ebusika:

1. Amaqanda abilisiwe

Amaqanda abilisiwe (amaqanda amhlophe kunye nama-yolks) ngumthombo obalulekileyo weprotheyini enokukunceda ukuba uzive ugcwele ngaphandle kokunyusa amazinga akho eswekile. Olunye uphando lubonisa ukuba ukusetyenziswa rhoqo kwamaqanda malunga ne-2-4 ye-servings ngeveki kuhambelana ne-40% yengozi ephantsi yesifo sikashukela xa kuthelekiswa ne-0-1 ye-servings ngeveki, kuphawula ukuba ukutya amaqanda amaninzi kunokubangela ukwanda kwesifo sikashukela. Kwabasetyhini abaneminyaka ephakathi, abacetyiswa ziingcali ukuba banciphise amaqanda abo kwi-snacks ngoku kwaye emva koko.

Ukutya amaqanda abilisiwe kwakhona kunceda ukugcina umzimba ushushu ngexesha lasebusika, ngoko ke yeyona nto ilungileyo phakathi kwe-superfoods yasebusika.

2. Nut

Uphononongo lubonise ukuba ukutya i-walnuts rhoqo kunciphisa amathuba okuba nesifo seswekile.

IWalnuts idityaniswe kakhulu nolawulo lweswekile yegazi kuba inokunceda ekuphuculeni amanqanaba eglucose kwaye ikwanegalelo kwimpumelelo yeenzame zokugcina ubunzima bomzimba obufanelekileyo kubantu abanesifo seswekile.

3. I-squash yasebusika

Njengoko igama libonisa, i-squash yasebusika yimifuno enomsoco, edla ngokufumaneka ngexesha lasebusika. Olunye uphononongo luthi lunceda ukuthoba amanqanaba aphezulu eswekile yegazi ngokukhawuleza kwaye lusebenza kakhulu kubantu abagula kakhulu seswekile.

Impembelelo enamandla ye-anti-glycemic ye-squash yasebusika ibangelwa ikakhulu kubukho beekhemikhali ze-phytochemicals ezifana ne-tannins, i-saponins kunye ne-flavonoids, ekwanceda ekukhuliseni ukuzivikela ngexesha lexesha kunye nokugcina isifo seswekile sisempilweni.

4. Iti yejinja

Ijinja yaziwa ngokubanzi ngokunyusa ubushushu bomzimba obungundoqo kwaye inike ubushushu emzimbeni.

Ngokutsho kophononongo lwezenzululwazi, i-ginger inokunceda kakhulu ukunciphisa amanqanaba e-glucose yegazi ngenxa ye-antioxidant, i-cholesterol kunye nemiphumo yesifo seswekile, ngaloo ndlela inciphisa umngcipheko weengxaki zesifo seswekile.

Iti ye-ginger ithathwa njengesona siselo sisempilweni kwaye sinesondlo ukugcina umzimba ushushu ngexesha lasebusika, kunye nokugcina amanqanaba eswekile kwizigulana zeswekile. Iti yejinja ikwanceda ekunciphiseni umjikelezo wesinqe kunye nokuncipha kobunzima bomzimba.

5. Isinamoni

I-Cinnamon yongezwa kakhulu kwiti, isuphu, i-curries, kunye nezinto ezibhakiweyo. I-Cinnamon inokuzisa utshintsho oluphawulekayo kubushushu bomzimba, kwaye ngenxa yesi sizathu, itiye yesinamoni ilungele ubusika. I-Cinnamon nayo ineziphumo ezilungileyo kwinqanaba leswekile yegazi kubantu abaphilileyo kunye nesifo seswekile ngokufanayo.

Kwi-diabetics, malunga ne-3-6 grams ye-sinamoni inokunceda ukugcina amanqanaba eshukela egazi. Iipropathi zeCinnamon ezichasayo kunye ne-antioxidant nazo zinegalelo ekugcineni amajoni omzimba omelele kwaye athintele umngcipheko weengxaki zeswekile.

6. intlanzi

Ukusetyenziswa kweentlanzi akuhambelani ngokuthe ngqo nokulawulwa kwamanqanaba e-glucose yegazi, kodwa iziphumo zezifundo ezithile zibonisa ukuba intlanzi iphezulu kwiprotheyini, i-vitamin D kunye ne-omega-3 fatty acids, enokunceda ukunciphisa amanqanaba e-cholesterol kunye nokuphucula ukuvakalelwa kwe-insulin, ngaloo ndlela. ukuphucula imeko yeswekile kunye nokunciphisa amanqanaba eswekile yegazi.amathuba abo okuba neengxaki.

7. Iimbotyi

Uphononongo lubonise ukuba ukusetyenziswa rhoqo kweembotyi ezifana neembotyi kunokudlala indima enkulu ekunciphiseni umngcipheko wokuba nesifo seswekile kwaye kukwancede ukulawula amanqanaba eswekile kwizigulane ezineswekile.

Iimbotyi zinesalathiso se-glycemic ephantsi, esenza ukuba zicole kwaye zibangele i-spikes encinci yeswekile emva kokuba zidliwe. Kwakhona, iimbotyi ziyaziwa ngokunciphisa impendulo ye-glycemic xa idliwe nerayisi xa kuthelekiswa nerayisi yodwa.

8. Iorenji

Iorenji sesinye sezona ziqhamo zibalaseleyo zasebusika kwaye sesinye sezona ziqhamo zibalaseleyo kubantu abanesifo seswekile. Iiorenji ziqulethe izondlo ezibalulekileyo ezifana ne-vitamin C, i-magnesium, i-folic acid, i-beta-carotene, kunye ne-flavonoids e-orenji, eneempawu zokulawula amanqanaba e-glucose, ukunciphisa i-cholesterol, kunye nokukhusela iiseli ze-pancreatic kumonakalo oxidative.

Iiorenji zikwasisiqhamo esihle sokugaya ngokufanelekileyo, kwaye ngaloo ndlela imveliso yobushushu emzimbeni ukulwa ingqele yasebusika.

9. Carnation

Ngokutsho kophononongo lwezenzululwazi, ii-cloves zinciphisa kakhulu i-glucose yegazi emva kokutya, amanqanaba e-cholesterol aphantsi kwaye athintele umonakalo kwi-pancreatic kunye neeseli zezintso kumonakalo onobungozi oxidative. Ii-cloves zikwasisinongo esikhulu sokulawula ubushushu bomzimba xa zityiwe, kwaye zinceda ukugcina umzimba ushushu xa zisetyenziswe kwimo yeti okanye isuphu.

10. Imbewu yethanga

Ubukho bezinye izithako ezisebenzayo ezifana ne-nicotinic acid, i-trigonelin, i-sterols kunye ne-peptides kwimbewu yethanga zinefuthe eliphezulu kumazinga eswekile yegazi, zombini kwizigulane eziphilileyo kunye ne-diabetes.

Ubukho befiber kwimbewu yethanga kukwanceda ukuba uzive ugcwele kwaye ugcwele ixesha elide kwaye unqanda ukunqwena rhoqo. Ubuninzi be-magnesium kwiimbewu zamathanga negalelo ekulawuleni ukushisa komzimba kunye nokugcina ukushisa ngexesha lasebusika, kodwa ukusetyenziswa ngokugqithiseleyo kufuneka kugwenywe ukukhusela iingxaki zokugaya.

Amanani ahlukeneyo e-cosmic kunye nobudlelwane babo kwinyani