Ikhokhonathi yinxalenye ebalulekileyo yokutya kwethu kwaseSri Lanka, akunjalo? Sisebenzisa ikhokhonathi kuyo yonke into ukusuka ekwenzeni umhluzi ukuya ekwenzeni i-sambol. Kodwa ukuba unesifo seswekile sohlobo lwesibini, imibuzo emininzi efana nale, "Ingaba kulungile ukuba ndiyitye le khokhonathi? Ngaba ioyile yekhokhonathi ilungile? Ngaba iswekile yam egazini iya kunyuka?" kufuneka ukuba ifika engqondweni yakho. Lo ngumbuzo obaluleke kakhulu. Masithethe ngale nto namhlanje ngendlela wonke umntu anokuyiqonda, ngendlela elula.
Ikokhonathi kunye namanqanaba eswekile egazini lakho
Okokuqala, makhe sijonge ukuba kwenzeka ntoni kumanqanaba eswekile egazini xa sisitya ikhokhonathi. Ukuze siqonde oku, kufuneka sazi amagama amabini. La magama yi-glycemic index kunye ne-glycemic load.
Kulungile, oku kusenokuvakala kuyinkimbinkimbi kancinci, kodwa ibali lilula kakhulu.
- Isalathisi seGlycemic (GI): Ngamafutshane, oku kulinganisa indlela ukutya esikutyayo okunyusa ngayo amanqanaba eswekile egazini ngokukhawuleza. Ukutya kwahlulwe kathathu ngokusekelwe kweli xabiso.
- Umthwalo weGlycemic (GL): I-GI ibhekisa kuphela kuhlobo lokutya. Nangona kunjalo, i-GL ilinganisa impembelelo yobungakanani esibutyayo kwiswekile yegazi. Oku kwahlulwe kwangamacandelo amathathu.
Ngoku masijonge oku kwitheyibhile.
| Isalathiso | Iphantsi | Phakathi | Phezulu |
|---|---|---|---|
| Isalathisi seGlycemic (GI) | 1 - 55 | 56 - 69 | Uneminyaka engama-70 nangaphezulu |
| Umthwalo weGlycemic (GL) | 1 - 10 | 11 - 19 | 20 nangaphezulu |
Kulungile, ngoku makhe sijonge ikhokhonathi. Umyinge weegram ezingama-55 zekhokhonathi egayiweyo une-9 grams kuphela yeekhabhohayidreyithi. Kwakhona, ixabiso le-GI lekhokhonathi yi-42. Oko kuthetha ukuba iphantsi . Ixabiso le-GL elilinganayo yi-4. Oko kuthetha ukuba iphantsi .
Oko kuthetha ukuba, ukuba utya ikhokhonathi encinci, inqanaba leswekile egazini lakho aliyi kunyuka ngequbuliso. Kodwa khumbula, ukutya kakhulu nantoni na kuya kuba nefuthe.
Iimveliso zekhokhonathi kunye nesifo seswekile
Asityi nje ikhokhonathi. Zingaphi izinto ezenziwe ngekhokhonathi? Ioyile yekhokhonathi, amanzi ekhokhonathi, ubisi lwekhokhonathi, iswekile yekhokhonathi... Ngaba zonke ezi zinto ziyafana kumntu onesifo seswekile? Akunjalo konke konke. Masijonge nakwelo.
| Imveliso yekhokhonathi | Oko kufuneka ukwazi |
|---|---|
| Ikokhonathi (egayiweyo okanye enqunqiweyo) | Ekubeni ine-GI ephantsi, kulungile ukongeza kancinci ekutyeni kwakho. Kodwa lumka ngobungakanani bayo. |
| Amanzi ekhokhonathi (angenaswekile) | Ayinazo iicarbohydrates kwaye ayinamafutha agcweleyo konke konke. Sisiselo esilungileyo onokusisela ngaphandle koloyiko. |
| Ubisi lwekhokhonathi | Akukho ngxaki ingako ngokusebenzisa ubisi lwekhokhonathi oluncitshisiweyo njengesuphu ngamanye amaxesha. Nangona kunjalo, ubisi oluncitshisiweyo lunamafutha amaninzi. |
| Iswekile yeKhokhonathi | Ine-GI value engama-54. Oko kuthetha ukuba ikwinqanaba eliphakathi. Nangona kucingelwa ukuba ingcono kuneswekile eqhelekileyo, iseluhlobo lweswekile. Ke ngoko, ukusetyenziswa kwayo kufuneka kuncitshiswe. |
| Ioyile yeKhokhonathi | Le yeyona nto iyingozi kakhulu. Masithethe ngayo ngokweenkcukacha ngoku. |
Ingozi efihlakeleyo yeoyile yekhokhonathi
Sihlala sisiva, "Ioyile yekhokhonathi ilungile ekunciphiseni umzimba." Ngaba yinyani leyo?
Hayi. Akukho kutya yindlela emangalisayo yokunciphisa umzimba. Inyani yile, icephe leoyile yekhokhonathi linamalunga neekhalori ezili-100 . Kwakhona, icephe leoyile yekhokhonathi linamalunga neegram ezili-11 zamafutha. Phantse konke oko ngamafutha agcweleyo .
Kutheni amafutha agcweleyo eyingozi?
Khawucinge nje, oogqirha basicebisa ukuba singadli ngaphezu kwe-13 grams yamafutha agcweleyo ngosuku. Kwaye icephe elinye nje leoyile yekhokhonathi lingasinika okungaphezulu koko.
La mafutha agcweleyo anyusa amanqanaba e-cholesterol embi, okanye i-LDL (Low-Density Lipoprotein) cholesterol emizimbeni yethu. Xa i-LDL cholesterol isanda, iidiphozithi zamafutha ziyaqokelelana kwimithambo yegazi yethu kwaye ziqala ukuvaleka. Oku kwandisa kakhulu umngcipheko wesifo sentliziyo .
Abantu abanesifo seswekile sele besengozini enkulu yesifo sentliziyo kunabanye, ngoko ke akulunganga ukwandisa loo mngcipheko ngokutya ukutya okunamafutha amaninzi.
Ngoko ke yintoni isigqibo sokugqibela?
Kulungile, masidibanise yonke into esithethe ngayo.
- Akukho nto imbi ngokusela amanzi ekhokhonathi angenaswekile . Lukhetho olufanelekileyo.
- Kulungile ukongeza ikhokhonathi encinci egayiweyo ekutyeni kwakho okanye usebenzise ubisi lwekhokhonathi olumanzi ngamanye amaxesha. Kodwa lumka ngobungakanani bayo.
- Ukusetyenziswa kweoyile yekhokhonathi ngokuqinisekileyo kufanele kube kulinganiselwe, okanye kungcono ukuyiyeka ngokupheleleyo.
- Ukusebenzisa iioyile ezifana neoyile yecanola, ioyile yomnquma, kunye neoyile yamandongomane endaweni yeoyile yekhokhonathi kulungile kakhulu kwimpilo yentliziyo yakho.
Eyona nto ibalulekileyo kukubonana nogqirha wakho okanye ingcali yezempilo enokukunika iingcebiso ngesifo seswekile ngaphambi kokuba wenze nantoni na kwezi. Baza kukunika isicwangciso sesondlo esifanela umzimba wakho. Ukulandela eso siluleko yeyona ndlela ilungileyo yokuhlala usempilweni.
Umyalezo Wokuya Ekhaya
- Ukongeza ikhokhonathi encinci ekutyeni komntu onesifo seswekile akuyi kubangela ukunyuka ngequbuliso kwamanqanaba eswekile egazini kuba ine-glycemic index ephantsi.
- Nangona kunjalo, ioyile yekhokhonathi inamafutha amaninzi agcweleyo, nto leyo enokunyusa amanqanaba e-cholesterol embi (LDL) kwaye yonyuse umngcipheko wesifo sentliziyo. Ke ngoko, ukusetyenziswa kweoyile yekhokhonathi kufuneka kuncitshiswe.
- Ukusela amanzi ekhokhonathi ngaphandle kweswekile eyongeziweyo ngumkhwa olungileyo kakhulu kwimpilo.
- Kungcono ukusebenzisa iioyile zemifuno ezifana ne-canola kunye ne-olive endaweni yeoyile yekhokhonathi.
- Ngaphambi kokuba wenze izigqibo malunga nokutya, qiniseka ukuba uqhagamshelana nogqirha wakho .
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