Ngaba unesifo seswekile? Ngoko mhlawumbi uyazi kakuhle ukuba kufuneka ulumke kakhulu ngento oyityayo. Ingakumbi malunga neecarbohydrates esizityayo, oko kukuthi, ukutya okunesitatshi kunye neswekile. Ngamanye amaxesha sicinga ukuba eyona nto ilungileyo kwisifo seswekile kukususa ngokupheleleyo iicarbohydrates ekutyeni kwethu. Kodwa eneneni, iicarbohydrates zibalulekile ekunikeni imizimba yethu amandla. Eyona nto ibalulekileyo kukuzilawula. Namhlanje sithetha ngokutya okukhethekileyo okubaluleke kakhulu kubantu abanesifo seswekile, ngakumbi iType 2 Diabetes, kwaye kunceda ukugcina amanqanaba eswekile egazini ekwinqanaba elifanayo. Oku kubizwa ngokuba yi 'Consistent Carbohydrate Diet' okanye i-CCHO Diet ngamafutshane.
Kalula nje, yintoni le CCHO?
Eli gama lisenokuvakala ngathi yinto enkulu neyinkimbinkimbi. Kodwa liyingcamango elula kakhulu. Ugqirha wakho usenokuba ulibize ngokuba 'yi-carbohydrate ehlala ihleli' okanye 'i-carbohydrate elawulwayo'.
Ngamafutshane, i-CCHO ithetha ukugcina ubungakanani beecarbohydrates kwizidlo zakho eziphambili buhlala bufana kangangoko, yonke imihla.
Khawucinge nje, ukuba ubutye iigram ezingama-60 zeecarbohydrate kusasa, ubuya kuzama ukutya umlinganiselo ofanayo ngomso kusasa nakusasa olandelayo. Ubuya kugcina umlinganiselo owutyayo kwisidlo sasemini ngaloo mini inye. Injongo ephambili yoku kukugcina iswekile yakho egazini, okanye iglucose, ikwinqanaba elifanayo kwaye ikwinqanaba elifanayo, ngaphandle kokunyuka nokuhla ngequbuliso. Xa iswekile yegazi ilawulwa ngale ndlela, iziphumo ezininzi zesifo seswekile zinokuthintelwa.
Zeziphi iintlobo zeecarbohydrate esizityayo?
Xa sicinga ngeecarbohydrates, sihlala sicinga ngezinto ezifana nerayisi nesonka, kodwa kukho iintlobo ezintathu eziphambili zeecarbohydrates. Kubalulekile ukuba nokuqonda okuncinci kwezi zinto.
| Uhlobo lweecarbohydrate | Ingcaciso elula | Imizekelo |
|---|---|---|
| Iswekile | Ezi ziicarbohydrate "ezilula". Oku kuthetha ukuba xa zingena emzimbeni, zigaywa ngokukhawuleza kwaye zifunxwe egazini. Oku kubangela ukunyuka ngokukhawuleza kweswekile egazini. | I-Fructose, efumaneka kwiziqhamo, iswekile emhlophe, esiyidibanisa neti, kunye neziselo ezineswekile. |
| Isitatshi | Ezi ziicarbohydrate "ezintsonkothileyo". Zithatha ixesha ukugaywa, ngoko ke zinyusa amanqanaba eswekile egazini kancinci kancinci. | Irayisi, iitapile, iitapile ezimnandi, ikhassava, isonka, iinkozo, iilentili. |
| Ifayibha | Olu luhlobo lwe-carbohydrate "eyinkimbinkimbi". I-fiber ayigaywa yimizimba yethu, ngoko ke inceda kakhulu ekulawuleni iswekile yegazi kunye nokusebenza kwamathumbu. | Iiapile, iibhanana, ii-oats, ispinatshi, ikale, iitships, iimbotyi eziluhlaza. |
Zingaphi iicarbohydrates ngosuku?
Lo ngumbuzo obaluleke kakhulu. Phantsi kwendlela ye-CCHO, kufuneka uthethe nogqirha wakho okanye ingcali yesondlo/ingcali yokutya ukuze ubone ukuba zingaphi iicarbohydrate ozifunayo ngosuku. Kuxhomekeke kwizinto ezininzi, ezinje ngobudala bakho, ubunzima, umsebenzi womzimba, kunye nesimo seswekile.
Eyona nto ibalulekileyo kukwenza isicwangciso esifanelekileyo kuwe, ngokusekelwe kwingcebiso kagqirha, endaweni yokulandela nje isicwangciso sokutya esivela kwi-intanethi okanye komnye umntu.
Umzekelo, masithi ugqirha wakho ukucebise ukuba utye malunga ne-185 grams yeecarbohydrates ngosuku. Singazahlulahlula zibe zizidlo ezintathu eziphambili ngolu hlobo:
- Isidlo sakusasa: 65 grams zeecarbohydrate
- Isidlo sasemini: 60 grams yeecarbohydrates
- Isidlo sangokuhlwa: 60 grams yeecarbohydrates
Ngale ndlela, xa usitya phantse ngezi zixa yonke imihla, kuba lula kakhulu ukulawula amanqanaba eswekile egazini lakho.
Zithini iingenelo zale nkqubo ye-CCHO?
Uza kufumana iingenelo ezininzi ngokulandela olu hlobo lokutya.
1. Igcina amanqanaba eswekile egazini ezinzile: Le yeyona nzuzo inkulu. Ekubeni iswekile egazini inganyuki ize yehle ngequbuliso, izinto ezifana nokungonwabi nokudinwa ziyancitshiswa.
2. Ukunciphisa imfuneko yamayeza: Uphando lufumanise ukuba enye yezona ndlela zibalaseleyo zokulawula iswekile egazini kubantu abanesifo seswekile kukunciphisa iicarbohydrate. Ngokulawula ukutya kwakho ngale ndlela, unokukwazi ukunciphisa ubungakanani be-insulin oyifunayo. Ngengcebiso kagqirha wakho, abanye abantu banokukwazi ukuyeka ukuthatha i-insulin ngokuhamba kwexesha.
3.Akukho ziphumo bezingalindelekanga: Amanye amayeza esifo seswekile anokuba neziphumo ebezingalindelekanga ezincinci. Kodwa ekubeni oku kukutya kwendalo, ukuba ukwenza ngendlela ekufanelayo, akuyi kubakho ziphumo bezingalindelekanga.
Ngaba masijonge imizekelo yeendlela zokupheka?
Ezi ndlela zokupheka zenzelwe ukukunika umbono. Ungazilungelelanisa ngokwencasa yakho kunye noko kufumaneka lula eSri Lanka.
Isidlo sakusasa: Ii-oats ezineestrawberry kunye nee-almond
Esi sisidlo esinempilo esihle sokuqala usuku.
- Ii-Rolled Oats - indebe e-1 (ayipheki ngokukhawuleza)
- Amanzi - iikomityi ezi-2
- Ityuwa - 1/4 ithisipuni
- Iistrawberry ezimbalwa (ezinqunqiweyo)
- Ii-almond ezisikiweyo - i-1 ounce (ethosiweyo kancinci)
- Isixa se-carbohydrate iyonke: malunga ne-33 grams
Indlela yokwenza:
Bilisa amanzi, ii-oats, kunye netyuwa ebhodweni. Nciphisa ubushushu uze upheke ungagqunywanga kangangemizuzu eli-10. Susa ebushushwini uze uyiyeke imizuzu emi-2. Ngoku beka ii-oats kwisitya uze ufake amaqunube aqoshiweyo kunye nee-almond ezithosiweyo phezulu.
Isidlo sasemini: Iroli yeletisi
Esi sisidlo esilula nesinempilo onokusithatha uye eofisini okanye emsebenzini.
- Iham ye-deli ene-sodium ephantsi - ii-ounces eziyi-1.5
- Itshizi enetyuwa ephantsi - 1/2 ounce
- I-avokhado ecoliweyo - 1/4
- Ijusi yelamuni - ithisipuni e-1
- Igqabi elikhulu lelethisi (ilethisi yeBibb)
- Amaqanda amhlophe abilisiwe - 2
- Ii-almond ezirostiweyo ezingenatyuwa - 12
- Iapile eluhlaza
- Iikherothi ezi-3 ezincinci
- Isixa se-carbohydrate iyonke: malunga ne-35 grams
Indlela yokwenza:
Beka iham, itshizi, kunye ne-avocado ecoliweyo phezu kwegqabi lelettuce uze uyisonge kakuhle. Khonza le roll kunye namaqanda amhlophe abilisiwe, ii-almond, i-apile kunye neminqathe.
Isidlo sangokuhlwa: Inkukhu kunye namakhowa kunye neviniga yebhalsam
Esi sisidlo esimnandi sabantu abane.
- Isifuba senkukhu esingenamathambo nesingenalusu - 450 grams (1 pound)
- Ioyile yomnquma - icephe
- Umgubo wesonka - 1/4 indebe
- I-Margarine (engenamafutha e-trans) - 1 tbsp.
- Amakhowa anqunqiweyo (amakhowa amhlophe) - 280 grams
- Umgubo wepepile - 1/4 yethisipuni
- Iviniga yeBalsamic - 1/3 indebe
- Umhluzi wenkukhu onetyuwa encinci - 1/2 indebe
- Ubungakanani becarbohydrate ngomntu ngamnye: malunga ne-12 grams
Indlela yokwenza:
Beka iziqwenga zamabele enkukhu kwibhegi yepolythene uze uzigqume kancinci ngesando ukuze zibe ncinci kancinci. Ngoku gquma iziqwenga zenkukhu kumacala omabini ngesonka sesonka. Fudumeza ioyile yomnquma encinci epanini, yongeza iziqwenga zenkukhu uze uziqhotse imizuzu emi-5 kumacala omabini. Susa inkukhu uze uyibeke ecaleni.
Ngoku yongeza imajarini kwipani enye uze uyinyibilikise. Yongeza amakhowa kunye nomgubo wepepile kwipani enye uze upheke imizuzu emi-5. Ngoku yongeza iviniga yebhalsamic uze ubilise de ulwelo luphele. Emva koko yongeza umhluzi wenkukhu uze upheke imizuzu emi-2. Ekugqibeleni, yongeza iziqwenga zenkukhu eziqhotsiweyo ngaphambili kwipani uze upheke malunga nemizuzu emi-5.
Umyalezo Wokuya Ekhaya
- I-CCHO yindlela yokulawula ukutya ezama ukutya inani elifanayo leecarbohydrates yonke imihla, kwisidlo ngasinye esiphambili.
- Injongo ephambili yoku ayikokuyeka ngokupheleleyo iicarbohydrates, kodwa kukuzilawula.
- Le ndlela inokukunceda ukugcina amanqanaba eswekile egazini lakho ezinzile.
- Qiniseka ukuba uqhagamshelana nogqirha wakho okanye ingcali yesondlo efanelekileyo ukuze uyile isicwangciso se-CCHO esifanelekileyo kuwe. Musa ukulandela izicwangciso zokutya zabanye abantu.
- Nangona olu hlobo lokutya lunokunciphisa ubungakanani bamayeza owadingayo, ungaze uyeke amayeza akho okanye utshintshe umthamo ngaphandle kwengcebiso kagqirha.
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