Ukuba unesifo seswekile sohlobo loku-1, ingcinga yokutya inokuba nzima kancinci. "Andisayi kuphinda ndikwazi ukutya ukutya okumnandi?" "Ngaba kuya kuba nzima ukulawula ukutya kwam?" Usenokuba uzibuza. Kodwa akukho mfuneko yokukhathazeka. Usenokonwabela ukutya okuthandayo, ngelixa ugcina ukutya okunempilo. Makhe sithethe ngale nto ngokweenkcukacha.
Kutheni ukutya kubaluleke kangaka?
Njengoko usazi, isifo seswekile sohlobo loku-1 sisifo apho umzimba wethu uyeka ukuvelisa i-hormone ye-insulin. Oku kuthetha ukuba kufuneka uthathe i-insulin yonke imihla, nokuba ngenaliti okanye ngepompo. Kwakhona kufuneka ujonge amanqanaba eswekile egazini lakho rhoqo.
Kodwa akupheleli nje kwi-insulin. Ukutya kunye nokuzilolonga kubalulekile ekugcineni amanqanaba eswekile egazini lakho ezinzile kwaye esempilweni. Enyanisweni, zonke ezi zinto zintathu kufuneka zihambelane. Xa uqaphela ubungakanani bokutya okutyayo imini yonke kwaye ukhetha ukutya okunempilo, kuba lula kakhulu ukulawula amanqanaba eswekile egazini lakho.
Okubaluleke kakhulu, imikhwa emihle yokutya inokunciphisa umngcipheko weengxaki zexesha elide zesifo seswekile, ezifana nesifo sentliziyo, isifo sezintso, kunye nomonakalo wemithambo-luvo.
Ngoko ke sifanele sitye ntoni?
Ngaphambili, ezinye iingcali zazicinga ukuba kukho into ekhethekileyo ebizwa ngokuba "kukutya kweswekile." Oko kuthetha ukuba kufuneka uyeke konke ukutya okuneswekile, kwaye okunye ukutya akulunganga ukukutya. Kodwa inyani yile, wena onesifo seswekile sohlobo loku-1 ungatya ukutya okunempilo njengaye nawuphi na umntu ophilileyo. Akukho luhlu lokutya okungavumelekanga kuwe ngokukodwa.
Kodwa kukho imigaqo ethile ngokubanzi esifanele siyilandele:
Nciphisa Amafutha Angengowasempilweni
Inyama ezicutshungulweyo ezifana nebhekoni, isoseji, kunye nezinye iinyama ezinamafutha, kunye neemveliso zobisi ezinamafutha apheleleyo ezifana nobisi olupheleleyo kunye nebhotolo, ziqulathe uhlobo lwamafutha abizwa ngokuba ngamafutha agcweleyo. La mafutha andisa umngcipheko wakho wesifo sentliziyo. Abantu abanesifo seswekile banamathuba amaninzi okufumana isifo sentliziyo kunabantu ngokubanzi, ngoko ke kufuneka senze ukhetho olufanelekileyo lokutya ukuze sinciphise loo mngcipheko.
Yitya ukutya okuninzi okunefayibha eninzi.
Ifayibha yinto enceda kakhulu ekulawuleni amanqanaba eswekile egazini lakho.
- Iinkozo ezipheleleyo - umzekelo, iinkozo ezipheleleyo, irayisi emdaka, kunye nee-oats.
- Iimbotyi - iitshizi, iimbotyi, iimbotyi eziluhlaza, iilentili.
- Iziqhamo nemifuno emitsha.
Zama ukufumana malunga ne-25-30 grams yefayibha ngosuku kwezi ntlobo zokutya zizityebi kwifayibha. Oku kutya kuzityebi kwifayibha kuhlala kukhetho olungcono kunezonka, iibhisikithi, kunye nokutya okucutshungulweyo okwenziwe ngomgubo 'omhlophe' ocoliweyo.
Intsingiselo yokubala iicarbohydrates
Iicarbohydrate zezona zinto ziphambili emizimbeni yethu ezinika amandla. Sizifumana kwiinkozo ezifana nerayisi, isonka, ipasta, kunye neebhisikithi, kunye neetapile, iziqhamo, imifuno, iimveliso zobisi kunye neswekile.
Iicarbohydrates zinokunyusa amanqanaba eswekile egazini ngokukhawuleza kunalo naluphi na olunye uhlobo lokutya. Ke ngoko, ukuba utya iicarbohydrate ezingakanani kunye nohlobo lwecarbohydrates olutyayo luchaphazela ngqo ulawulo lwesifo seswekile.
"Ukubala iicarbohydrate" yindlela yokubala ubungakanani beecarbohydrates ekutyeni okutyayo. Kusenokubonakala kungaqhelekanga ekuqaleni, kodwa kulula kakhulu xa sele ukuqhelile.
Thetha nogqirha wakho okanye ingcali yokutya ukuze ufumane ukuba zingaphi iigrama zeecarbohydrate ozidingayo kwisidlo ngasinye kunye nesnack. Ungenza olu balo usebenzisa ilebheli yokutya ekwiipakethe zokutya okanye usetyenziso olukhethekileyo.
Ukutya okuphezulu kwesifo seswekile
Olu luluhlu lokutya okumnandi nokunempilo okucetyiswa yi-American Diabetes Association. Ezi ziphantsi kwiicarbohydrate, oko kuthetha ukuba zine-glycemic index ephantsi. Zityebile kwi-calcium, i-potassium, i-fiber, i-magnesium, kunye neevithamini.
| Uhlobo lokutya | Kutheni ilungile kuwe? |
|---|---|
| Iimbotyi (iitships, iilentile, iimbotyi eziluhlaza) | Iphezulu kwifayibha kunye neproteni. Icotha ukugaywa, ukuze amanqanaba eswekile egazini anganyuki. |
| Imifuno eluhlaza emnyama (isipinatshi, ikale) | Iphantsi kakhulu kwiikhalori kunye neecarbohydrate. Igcwele iivithamini kunye neeminerali. |
| Iziqhamo zeCitrus (iiorenji, iitangerines) | Ityebile kwivithamini C kunye nefayibha. Iqulethe ifayibha enyibilikayo, efanelekileyo kwisifo seswekile. |
| Izambane eliswiti | Ine-glycemic index ephantsi kuneetapile eziqhelekileyo kwaye ityebile kwi-vitamin A kunye nefayibha. |
| Amaqunube (amaqunube, iiblueberries) | Isiqhamo esihle kakhulu esizele zii-antioxidants, iivithamini kunye nefayibha. |
| Itumato | Kunye neevithamini C kunye no-E, iqulethe isondlo esinamandla esibizwa ngokuba yi-lycopene. |
| Iintlanzi ezityebileyo kwi-omega-3 (i-salmon, i-mackerel, i-herring) | Ityebile kwi-Omega-3 fatty acids enempilo entliziyweni, inciphisa umngcipheko wesifo sentliziyo. |
| Iinkozo ezipheleleyo (irayisi emdaka, i-oats, ibhali) | Izondlo ezifana nefayibha, imagnesium, kunye nechromium zinceda ekulawuleni isifo seswekile. |
| Amantongomane (amantongomane, iialmond) | Iqulethe amafutha asempilweni, i-magnesium, kunye nefayibha. Kodwa yitya ngokulinganisela kuba ineekhalori eziphezulu. |
| Ubisi olungenamafutha kunye neyogathi | Inika i-calcium kunye ne-vitamin D eziqinisa amathambo. |
Masifunde nangeswekile kunye nezinto eziswiti ezenziweyo.
Abanye abantu bacinga ukuba iswekile ibangela isifo seswekile. Yingcamango ephosakeleyo leyo. Isifo seswekile sohlobo loku-1 sibangelwa zizinto zemfuza kunye nezinye izinto ezisingqongileyo. Nangona kunjalo, kuba ukutya okuneswekile kuphezulu kwiicarbohydrate, zichaphazela ngqo amanqanaba eswekile egazini lakho.
Enye into ebalulekileyo ekufuneka uyikhumbule kukuba ukuba ukutya kubhalwe "okungenaswekile" akuthethi ukuba kuncinci kwiicarbohydrate okanye kwiikhalori. Ngoko ke soloko ufunda iilebheli zokutya kwaye ubale ubungakanani beecarbohydrate ozityayo. Ukuze ulawule isweet tooth yakho, ungacinga ngeziselo nokutya okuncinci kwiikhalori okanye okuqulethe iisweeteners ezenziweyo. Ezi zinokunika incasa emnandi ngaphandle kweecarbohydrates ezongezelelweyo kunye neekhalori. Kodwa kulungile ukuthetha nogqirha wakho ngaphambi kokuba uzisebenzise.
Umyalezo Wokuya Ekhaya
- Ukulawula isifo seswekile sohlobo loku-1 ngumdlalo weqela. Wena, ugqirha wakho, ukutya okutyiwayo, kunye nokuzilolonga kufuneka nisebenzisane.
- Akunyanzelekanga ukuba uyeke ukutya okuthandayo ngonaphakade. Into ebalulekileyo kukukhetha ukutya okukrelekrele nokulinganayo kwaye uqaphele ukutya okutyayo.
- Ukubala iicarbohydrates sisakhono esibaluleke kakhulu ekulawuleni isifo seswekile. Thetha nogqirha wakho uze ufunde ngako.
- Beka phambili ukutya okutyebileyo kwi-fiber (iziqhamo, imifuno, iinkozo ezipheleleyo) kunye neeproteni ezingenamafutha. Nciphisa amafutha angenampilo.
- Musa ukukhohliswa ziilebheli ezifana nokuthi "azinaswekile," funda rhoqo ilebheli yesondlo ekwiphakheji yokutya.
- Kubaluleke kakhulu ukuxoxa rhoqo nogqirha wakho ngemeko yakho yesifo seswekile kunye nesicwangciso sokutya.
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