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Ukudla okuningi okunothe ngamakhemikhali kubhangqwe ngokwemvelo nobumuncu obuphezulu obubeka ohlwini lokudla okuncanyelwayo. Leli gebe elidalwe ngenxa yezintandokazi nezidingo zezempilo kwesinye isikhathi ziholela ekusweleni kwezakhi zomzimba ezibalulekile ezitholakala kakhulu ezintweni zokudla ezinambitheka.
Ukunambitheka okumunyu kokudla okudliwayo akubonisi ubukhona bezinto ezidakayo, kepha ubukhona bamaphytochemicals anenzuzo anezakhiwo ezinamandla zokulwa ne-antioxidative. Ucwaningo luthi amanye ama-flavonoid ezithelo ezisawolintshi, ama-isoflavones osoya, ama-phenols etiyeni, iwayini elibomvu noshokoledi nama-glucosinolates emifino ye-cruciferous, yimbangela yokunambitheka okubabayo kwalokhu kudla. [1]
Izakhi zomzimba ezibalulekile zisiza ukuvikela izifo ezihlala njalo ezingalapheki, kufaka phakathi isifo sikashukela esivame kubantu abadala abazizigidi ezingama-463 (iminyaka engama-20-79) emhlabeni jikelele. Kodwa-ke, isici esidabukisayo sokudla ukudla okubabayo ngukuthi, ziphuzwa ngokweqile ngabantu noma zifihliwe ngoswidi yizimboni zokudla ukwenza ukunambitheka kwazo kungabi muncu futhi kunuke.
Enqubeni yokwenza lokhu kudla kukhetheke kakhulu futhi kwamukelwe ngamakhasimende, imvelo enempilo yokudla ivame ukulahleka noma inciphiswe. Ochwepheshe basikisela ukuthi abantu kufanele baziswe ngezinzuzo zezempilo zokudla okubabayo futhi kufanele bakhuthazwe ukuthi bashintshe imibono yabo ngaphambi kokwenza abakuthandayo.
Kulesi sihloko, sizoxoxa ngokudla okubabayo okunempilo futhi okudliwayo okungasiza ukwehlisa ushukela egazini kubantu abanesifo sikashukela. Bheka.
1.Ikhabe Elimunyu (Karela)
I-melon melon, evame ukubizwa ngokuthi i-karela noma umhlanga obabayo, idliwa kakhulu ngabantu abanesifo sikashukela e-Asia, India, South America, East Africa kanye naseCaribbean. Inemisebenzi enamandla yokulwa nesifo sikashukela kanye ne-hypolipidemic, engasizi kuphela ukuphatha amazinga eglucose kepha futhi ingabambezela nezinkinga zesifo sikashukela. [okubili]
2. Amaqabunga ekhari
Ziyenye into yokudla ebabayo esebenza kahle ekwehliseni amazinga kashukela egazini ngesilinganiso esisheshayo. Ngokwesifundo, amaqabunga e-curry angasiza ukwehlisa ukuzila ukudla kanye namazinga kashukela egazi ngemuva kokudla kungakapheli izinsuku eziyi-15-30. [3]
3. Itiye eliluhlaza
Ucwaningo luthi amakatekini asetiyeni eluhlaza anamandla amakhulu e-antioxidant adlala indima enkulu ekwehliseni amazinga eglucose egazini kubantu abanesifo sikashukela. Ukuphuza itiye isikhathi eside kungasiza ekwehliseni ubungozi besifo sikashukela kanye nokuphazamiseka okuhambisana nakho njenge-insulin insensitivity. [4]
4. I-apula lezinkuni
Ucwaningo luthi i-apula lokhuni, elaziwa nangokuthi i-bael, linemiphumela yokuzivikela kumanyikwe futhi lingasiza ekuvikeleni umonakalo odalwe yi-streptozotocin kumaseli we-pancreatic islet. Ukuphathwa njalo kwesithelo izinsuku eziyi-14 kungasiza ekuqiniseni amazinga e-glucose kubantu abanesifo sikashukela. [5]
5. Isigubhu
Zonke izingxenye zesigubhu ezifana namaqabunga, izimbali, imbewu neziqu zinamandla amakhulu okulwa nesifo sikashukela. Lokhu kungenxa yokuba khona kwama-polyphenols afana ne-flavonoids, ama-phenolic acid kanye ne-quercetin aqinisekisa ukwehla kwamazinga e-glucose emzimbeni. [6]
6. I-aloe vera
I-aloe vera eluhlaza inganambitheka cishe ibabayo ngothayela wokunambitheka okune-asidi kodwa okumnandi. Ucwaningo lukhombisile ukuthi i-aloe vera ingasiza ekuthuthukiseni amazinga e-glycemic kuma-prediabetics nakubantu abane-type 2 diabetes. [7]
7. Amafutha omnqumo angeyona intombi
Amafutha omnqumo e-virgin angeziwe anama-phytochemicals athile anezakhiwo ezinempilo nokunambitheka okubabayo. Ukudla okulungiselelwe ngamafutha kuvame ukudala ukukhuphuka kweglucose okuncane kakhulu ngemuva kokudla. [8]
8. Imbewu ye-Fenugreek
I-Fenugreek inemiphumela elwa nesifo sikashukela - ucwaningo luye lwabonisa ukuthi lapho imbewu ye-fenugreek inikezwa yodwa noma ihlanganiswe neminye imishanguzo elwa nesifo sikashukela efana ne-metformin, inganciphisa amazinga e-glucose ne-cholesterol kuze kube sezingeni elikhulu. [9]
9. Arugula
I-Arugula, ebizwa nangokuthi isaladi elinamadwala, iyimifino eluhlaza enamaqabunga efana nesipinashi. Ama-ethanol namafutha acid ku-veggie anemiphumela ye-antidiabetic futhi angasiza ukwehlisa amazinga e-glucose futhi avimbele izehlakalo ze-hyperglycemia kanye ne-insulin resistance. [10]
10. Ama-Cranberries
Ucwaningo lukhombisile ukuthi uma ama-cranberries engezwa esidlweni esinamafutha amaningi kungasiza ukuphatha ukunyuka kwe-glucose yangemva kokudla. Lokhu kungenxa yesithelo esinamandla kakhulu se-antioxidant kanye ne-anti-inflammatory. [ishumi nanye]
11. Imifino yedandelion
Imifino yedandelion ibhekisa emaqabungeni esitshalo se-dandelion esaziwa kabanzi ngembali yaso enkulu ephuzi ekhanyayo. I-Dandelion iqukethe izinto ezinamandla ze-bioactive ezibhekwa njengephephile ukulawula isifo sikashukela. Futhi, izindawo ezilwa nokuvuvukala kanye ne-antioxidative zemifino yedandelion zivikela amanyikwe emonakalweni we-oxidative. [12]
12. Imbewu yeSesame
Ukusetshenziswa kwembewu ye-sesame noma i-til kuhlobene nokwanda kwama-antioxidants enzymatic ne-nonenzymatic kanye nokwehliswa kwezimpawu zokuxineka kwe-oxidative. Ingasetshenziswa njengokudla okusebenzayo ukuphatha amazinga kashukela kubantu abanesifo sikashukela sohlobo 2. [13]
13. Dill
Ngokusho kocwaningo, ukuphathwa kwembewu yedill namaqabunga kungasiza ukwehlisa amazinga e-glucose ne-cholesterol kubantu abanesifo sikashukela. Ukuba khona kwama-phenolic proanthocyanidins nama-flavonoid kudill kunezinto zokulwa ne-antioxidant ezibhekele umphumela wokulwa nesifo sikashukela. [14]
14. Ikhasi lepomegranate
Amaxolo wepomegranati ayababa kepha izingxenye ezinomsoco kakhulu zesithelo. Ziqukethe inani elikhulu lama-polyphenols afana ne-flavonoids, ama-tannins, ama-phenolic acid kanye nama-alkaloids nama-lignans. Ucwaningo lukhombisile ukuthi ikhasi lepomegranate lingasiza ekwehliseni amazinga e-glucose egazi asheshayo kanye nokuphatha isifo sikashukela. [ishumi nanhlanu]
