Xa ugqirha wakho ekuxelela ukuba unesifo seswekile sohlobo lwesibini, mhlawumbi ukhathazeka kakhulu ngento oyityayo noyiselayo, akunjalo? "Ndifanele nditye ntoni ngoku?", "Ingaba oku kulungile ukuyitya?", "Ngaba iswekile yam egazini iya kunyuka ukuba nditya kakhulu?" Mhlawumbi unemibuzo emininzi engqondweni yakho. Kodwa ungakhathazeki. Enyanisweni, ukuba ukhetha ukutya okufanelekileyo oza kukutya, ungalawula isifo sakho seswekile kwaye uzikhusele kwimiphumo emibi enokubangelwa siso, njengesifo sentliziyo, ukutyeba kakhulu, kunye noxinzelelo lwegazi oluphezulu.
Ukutya okulungileyo yinto enika imizimba yethu isondlo namandla afunekayo, kwaye isenza sizive sanelisekile kwaye sanelisekile. Makhe sijonge indlela yokwenza ezi zinto ngokufanelekileyo.
Yintoni Ukubala iiCarbohydrate?
Ngamafutshane, iicarbohydrate ziishukela, istatshi, kunye nefayibha ezifumaneka kukutya okuninzi esikutyayo. Umzekelo, iinkozo (irayisi, isonka), iziqhamo, ubisi, kunye neemveliso zobisi ziqulethe iicarbohydrate. Imizimba yethu iguqula ezi carbohydrate zibe yiglucose, esetyenziselwa amandla. Oku kuthetha ukuba iicarbohydrate, ngaphezu kwako nakuphi na ukutya, zinempembelelo enkulu kumanqanaba eswekile egazini lakho.
Ukubala iicarbohydrate yindlela yokucwangcisa ukutya kwakho. Kukunceda wazi ukuba zingaphi iicarbohydrate ozityayo ngosuku. Le ndlela inceda umntu onesifo seswekile ukuba agcine eli nani likwinqanaba elifanelekileyo. Ngale ndlela, kulula ukulawula amanqanaba eswekile egazini.
Oogqirha badla ngokucebisa le ndlela kubantu abanesifo seswekile abasebenzisa i-insulin. Emva koko ungalungisa umthamo wakho we-insulin ukuze uhambelane nobungakanani bee-carbohydrate ozityayo.
Iicarbohydrate zilinganiswa ngeegram. Jonga ubungakanani beecarbohydrate ekutyeni okutyayo uze udibanise inani elipheleleyo olityayo ngesidlo ngasinye. Ngokubanzi, licebo elihle ukutya phakathi kwama-45-60 grams ecarbohydrates ngesidlo esiphambili kunye nama-15-20 grams ngesidlo esincinci.
Kodwa khumbula into enye. Asizizo zonke iicarbohydrate ezidalwe zilingana. Iziqhamo ezintsha, imifuno, iinkozo ezipheleleyo, kunye nobisi olunamafutha aphantsi zezona ndlela zilungileyo zokufumana iicarbohydrate. Oku kungenxa yokuba ukutya okutyebileyo kwifayibha kuyacothisa ukufunxwa kweswekile emzimbeni njengoko idlula emathunjini ethu. Oku kuthetha ukuba akukho kunyuka ngequbuliso kweswekile egazini.
Ugqirha wakho okanye ingcali yesondlo angakwenzela isicwangciso esithile sokutya.
Yintoni i-Glycemic Index?
Ngaphandle komxholo we-carbohydrates, ukutya kukwanexabiso elibizwa ngokuba yi-Glycemic Index (GI). Eli nani lilinganisa indlela ukutya okunyusa ngayo amanqanaba eswekile egazini lakho ngokukhawuleza. Eli nani liqala kwi-0 ukuya kwi-100.
- Ukutya okune-GI ephezulu: Ukutya okufana neeswekile ezicociweyo kuguqulwa kube yi-glucose ngokukhawuleza ngumzimba. Oku kukutya okune-GI ephezulu.
- Ukutya okune-GI ephantsi: Oku kuthatha ixesha elide ukugaya nokukhupha i-glucose kancinci. Ngokuqhelekileyo kuphezulu kwi-fiber, iiproteni, kunye namafutha.
Ukukhetha ukutya okune-GI ephantsi kunokunceda ukugcina amanqanaba eswekile egazini lakho ezinzile. Kodwa i-glycemic index ayilonyathelo lifanelekileyo. Umzekelo, ukutya okune-GI ephantsi kunokuba neekhalori eziphezulu okanye amafutha angenampilo. Akujongi nokuba ukupheka njani okanye yintoni enye oyityayo ngayo. Umzekelo, ukuba utya i-carbohydrate eneproteni okanye amafutha, iyacothisa ukufunxwa kwe-carbohydrate.
Ukutya okuphezulu okunceda ukulawula isifo seswekile
Oku kutya kuzele zizondlo ezifana nefayibha, iivithamini, kunye neeminerali ezisikhusela kwisifo seswekile nezinye izifo. Makhe sijonge ukuba zeziphi.
| Uhlobo lokutya | Iimpawu ezikhethekileyo kunye nemiyalelo |
|---|---|
| Imifuno eluhlaza okomnyama (Ispinatshi, Gotu Kola, Mukunuwenna, Kankun) | Zineekhalori eziphantsi kunye neecarbohydrate, kodwa ziphezulu kwisondlo. Zikwanexabiso eliphantsi le-GI, elinceda ukulawula iswekile egazini. Zityebile nakwiminerali ye-magnesium, enceda ukusebenza kwe-insulin emzimbeni. |
| Amaqunube kunye neziqhamo ezingenaswekile ininzi (Istrawberry, iguava, i-nectarine) | Xa unqwenela into emnandi, khetha into efana nale. Igcwele ifayibha, iivithamini, kunye nee-antioxidants. Uphando lubonise ukuba ukutya iziqhamo ezine-GI ephantsi kunokunciphisa uxinzelelo lwegazi kunye nomngcipheko wesifo sentliziyo. |
| Intlanzi enamafutha (I-Salmon, i-tuna, ii-sardines, i-herring) | Zama ukutya iintlanzi ubuncinane kabini ngeveki. Amafutha e-omega-3 kwezi ntlanzi anciphisa ukudumba emzimbeni. Akhusela kwizifo zentliziyo kunye ne-diabetes retinopathy. Endaweni yokuziqhotsa nzulu , uzigrile, uzibhake, okanye uzipheke ngomphunga. |
| Amantongomane (Iimbotyi, iialmond, iicashews) | Uphando lubonisa ukuba abantu abanesifo seswekile abatya amandongomane banomngcipheko omncinci wesifo sentliziyo. Agcwele amafutha asempilweni, iiproteni kunye nefayibha, ezikunceda uhlale utyebile kwaye zigcine amanqanaba eswekile egazini lakho ezinzile. |
| Amazimba (Irayisi yebran, i-sorghum, i-oats) | Xa uthenga isonka nepasta, khangela amagama athi "zonke" kwileyibhile. Zinefayibha engaphezulu kunesonka esimhlophe nerayisi emhlophe. Zikwanayo neGI ephantsi. Ngenxa yoko, zinceda ukugcina iswekile yegazi izinzile. |
| Iitapile ezimnandi | Iitapile ezimnandi zingcono kuneetapile. Zinefayibha eninzi kunye nevithamini A, nto leyo ilungileyo kwimpilo yamehlo. Zama ukufafaza isinamoni encinci ngaphezulu. Isinamoni ikwacingelwa ukuba inceda umzimba usebenzise i-insulin ngcono. |
| Imbewu yemidumba (Iilentili, iitshizi, ii-cowpeas, iimbotyi eziluhlaza) | Ezi zilungile kwintliziyo nakwisifo seswekile. Ukuzitya njengenxalenye yokutya okune-GI ephantsi kunokunceda ukunciphisa amanqanaba eswekile egazini. Ukuba usebenzisa ezo zisezinkonkxeni, zihlambe kakuhle ukuze ususe nayiphi na ityuwa engaphezulu. |
| Ubisi kunye neyogathi | I-Vitamin D ekutyeni kobisi inokunceda i-insulin isebenze. Khetha iiyogathi ezineswekile ephantsi kunye nobisi olunamafutha aphantsi okanye olunamafutha angaphantsi. |
| Iziqhamo zeCitrus (Iorenji, iorenji) | Ezi zilungile ekufumaneni i-vitamin C.Kodwa kungcono kakhulu ukutya isiqhamo sonke kunokusela ijusi, kuba ifayibha ekwisiqhamo inceda ekugayweni kokutya kwaye ithintela ukunyuka ngequbuliso kweswekile egazini. |
Isilumkiso esikhethekileyo malunga negrapefruit!
Kufuneka ulumke kancinci ngegrapefruit, kuba inokuchaphazela amanye amayeza. Ingakumbi, inokuchaphazela amayeza esifo seswekile afana ne-repaglinide, nto leyo ebangela ukuba iswekile yakho egazini yehle kakhulu (hypoglycemia).
I-Grapefruit ikwasebenzisana namayeza alandelayo:
- Amanye amayeza anciphisa i-cholesterol, umzekelo i-atorvastatin (Lipitor) kunye ne-simvastatin (Zocor).
- Amayeza oxinzelelo lwegazi afana ne-nifedipine (Procardia).
Ngoko ke, ngaphambi kokuba utye i-grapefruit, qiniseka ukuba ubuza ugqirha wakho ukuqinisekisa ukuba ayiphazamisi amayeza owasebenzisayo.
Umyalezo Wokuya Ekhaya
- Ukutya okutyayo kunempembelelo enkulu ekulawuleni isifo seswekile sohlobo lwesibini, ngoko ke qaphela into oyityayo.
- Yongeza ukutya okune-fiber eninzi, okuziinkozo ezipheleleyo, imifuno eluhlaza, kunye neeproteni ezisempilweni (iintlanzi, iimbotyi) ekutyeni kwakho.
- Ukuqonda ukubala iicarbohydrates kunye ne-glycemic index (GI) kunokuba luncedo kakhulu ekulawuleni amanqanaba eswekile egazini lakho.
- Nciphisa ukutya okuneswekile kunye neziselo, kunye nokutya okwenziwe ngomgubo ocoliweyo (isonka esimhlophe, iikeyiki) kangangoko kunokwenzeka.
- Funa iingcebiso kugqirha wakho okanye kwingcali yesondlo ukuze akunike isicwangciso sokutya esifanelekileyo.
- Ezinye ukutya, njengegrapefruit, zinokusebenzisana namayeza owaselayo, ngoko ke bubulumko ukubonisana nogqirha wakho ngaphambi kokuba wongeze nantoni na entsha ekutyeni kwakho.
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