Xa abantu bexelelwa ukuba banesifo seswekile, into yokuqala abayoyikayo kukutya iziqhamo. Abantu abaninzi bayayeka ukutya iziqhamo ngokupheleleyo, becinga, 'Owu, iziqhamo zimnandi, ziya kunyusa iswekile egazini.' Ngamanye amaxesha siva nabahlobo nezalamane zisithi, "Owu... awunayo iswekile? Akufanele utye iziqhamo." Kodwa ngaba kufuneka kube njalo ngokwenene? Ngaba iziqhamo zilutshaba lwesifo seswekile? Namhlanje, masithethe ngokuba iziqhamo zingumhlobo okanye zilutshaba lomntu onesifo seswekile.
Kwenzeka ntoni ngokwenene kwiswekile yethu yegazi xa sisitya iziqhamo?
Ngamafutshane, ubumnandi besiqhamo buvela kwiswekile yendalo ebizwa ngokuba yi -'Fructose' . Xa sisitya isiqhamo, imizimba yethu iguqula le 'Fructose' ibe yi - 'Glucose'. Oku kungenxa yokuba iiseli zomzimba wethu zinokusebenzisa kuphela i-'Glucose' njengamandla. Xa le 'Glucose' ingena egazini, amanqanaba eswekile egazini ayenyuka.
"Ngoko ke, ukutya iziqhamo akulunganga," unokucinga. Kodwa linda umzuzu. Nantsi into ebalulekileyo. Isiqhamo asinayo iswekile kuphela, kodwa sikwanayo nento ebaluleke kakhulu ebizwa ngokuba yi-fiber . Le fiber isebenza njengesiponji. Oko kukuthi, izinga apho iswekile yongezwa khona egazini lesiqhamo lilawulwa kakhulu yile fiber, nto leyo eyenzekayo.
Khawucinge nje, ukuba usela isiselo esimnandi, iswekile ekuso ngokukhawuleza kwaye ngaphandle kokuphazamiseka, kwimizuzu embalwa, inyusa inqanaba leswekile ngoko nangoko. Kodwa xa usitya isiqhamo, iswekile ifunxwa egazini kancinci ngenxa yefayibha ekuso. Ke ngoko, inqanaba leswekile egazini alinyuki ngoko nangoko. Lo ngumahluko omkhulu phakathi kweziqhamo nokutya okuneswekile okwenziweyo.
Nangona kunjalo, ukuba unesifo seswekile, kufuneka ulumke malunga nobungakanani beziqhamo ozityayo njengenxalenye yokutya kwakho kwemihla ngemihla. Ukuba unengxaki yokulawula amanqanaba eswekile egazini lakho, thetha nogqirha wakho ngoko nangoko.
Iingenelo zokutya iziqhamo kumntu onesifo seswekile
Isiqhamo sisidlo esimnandi esizaliswe ziivithamini, iiminerali, kunye neekhemikhali zephyto eziluncedo kakhulu emizimbeni yethu. Nazi ezinye zeengenelo zokutya iziqhamo kumntu onesifo seswekile.
- Inciphisa umngcipheko wesifo sentliziyo: Abantu abanesifo seswekile banamathuba aphindwe kabini okuba nesifo sentliziyo okanye isifo sohlangothi kunabanye. Izondlo ezikwiziqhamo zinceda ekunciphiseni lo mngcipheko ngokukhusela imithambo yegazi nokulawula i-cholesterol kunye noxinzelelo lwegazi.
- Ukunceda ngeswekile egazini kunye nokulawula ubunzima:Ngenxa yefayibha esithethe ngayo ngaphambili, ukutya iziqhamo kukwenza uzive unelisekile. Ke ngoko, kulula ukulawula ukutya okungeyomfuneko nokugcina ubunzima bomzimba busempilweni. Ezinye izifundo zifumanise ukuba ukutya iziqhamo ezifana neeblueberries, iiapile, kunye neepere ubuncinane iintsuku ezintlanu ngeveki kunokunciphisa umngcipheko wokuba nesifo seswekile sohlobo lwesibini (uhlobo lwesibini lweswekile) malunga ne-23%.
- Iphucula impilo iyonke: Ifayibha ekwiziqhamo inceda ekugayweni kokutya kwaye inceda ekuthinteleni ukuqhinwa. Kwakhona, ekubeni iziqhamo zingamanzi amaninzi, zinceda ukugcina umzimba umanzi.
Ngoko ke ungatya iziqhamo ezingakanani?
Ngokwesiqhelo, iqhekeza elinye lesiqhamo lithathwa njengelinee-15 grams zeecarbohydrate. Nangona kunjalo, eli nani liyahluka ngokweziqhamo.
Khawucinge nje, ukuba ufuna ukutya iigram ezili-15 zeecarbohydrate, nantsi imilinganiselo omele uyitye:
- Isiqingatha seapile eliphakathi
- Isiqingatha sebhanana
- Ikomityi e-1 yama-blackberries okanye ama-raspberries
- Iikomityi ezi-1 1/4 zestrawberry
- Ikomityi e-1 yewatermelon eqoshiweyo
- Iipunipoyi ezimbini zeerayisi
Ubusazi? Isiqingatha seapile sinomlinganiselo ofanayo weecarbohydrates neepuni ezimbini zeerasintyisi. Ngoko ke kubalulekile ukuba uqaphele ukuba utya kangakanani.
Yintoni i-Glycemic Index?
Apha kufuneka sazi enye into ebalulekileyo. Yiyo le Glycemic Index (GI) . Ngamafutshane, ilinganisa ukuba amanqanaba eswekile egazini lethu anyuka ngokukhawuleza kangakanani emva kokutya ukutya okuthile.
- Ukutya okune-GI ephantsi: Oku kutya kubangela ukunyuka kancinci kancinci kwamanqanaba eswekile egazini xa kutyiwa (ixabiso le-GI lingama-55 okanye ngaphantsi).
- Ukutya okune-GI ephezulu: Oku kubangela ukuba amanqanaba eswekile egazini anyuke ngokukhawuleza xa kutyiwa (ixabiso le-GI lingama-70 nangaphezulu).
Kungcono ukuba umntu onesifo seswekile akhethe ukutya okune-GI ephantsi.
Iziqhamo ezilungileyo nezilumkileyo zesifo seswekile
Kwitheyibhile engezantsi, ungabona ukuba zeziphi iziqhamo ezilungele abantu abanesifo seswekile (i-GI ephantsi) kunye nezo kufuneka uzilumkele kancinci (i-GI ephezulu).
| Iziqhamo ezine-GI ephantsi (ezi zezona zilungileyo) | Iziqhamo ezine-GI ephezulu (lumka kwezi) |
|---|---|
| Iitsheri (GI - 20) | Ipayinapile (GI - 58) |
| Iistrawberry (GI - 25) | Imango (GI - 60) |
| Iipere (GI - 30) | Iintsuku Ezomileyo (GI - 62) |
| Iapile (GI - 39) | Iirayisini (GI - 66) |
| Iiorenji (GI - 35) | Ivatala (GI - 76) |
| Iidiliya (GI - 45) | |
| Ibhanana (GI - 55) |
Iindlela ezi-5 zokutya iziqhamo ngendlela enempilo ngaphandle kokufaka iswekile eninzi
Kulungile, singayongeza njani le siqhamo ekutyeni kwethu? Nazi ezinye iingcebiso ezilula.
1. Lawula ubungakanani: Lumka kakhulu xa usitya iziqhamo ezomisiweyo, ingakumbi. Njengoko sibonile ngaphambili, iipuni ezimbini zeerayisi ziqulethe iswekile efanayo nesiqingatha seapile. Ngoko ke ungacingi ukuba "kulungile ukutya kancinci."
2. Khetha iziqhamo ezitsha: Yitya iziqhamo ezitsha okanye eziqandisiweyo nanini na kunokwenzeka. Ziphephe iziqhamo ezisemathinini kunye neejam ezikwisiraphu yeswekile, kuba ziqulathe iswekile eninzi eyongeziweyo.
3. Yitya isiqhamo sonke endaweni yejusi: Xa kwenziwe ijusi yesiqhamo, inxalenye ebaluleke kakhulu yesiqhamo, ifayibha, iyasuswa. Okuseleyo ngamanzi aneswekile kuphela. Ke ngoko, ukusela ijusi yesiqhamo kubangela ukunyuka ngequbuliso kweswekile egazini. Ke ngoko, soloko usitya isiqhamo sonke.
4. Yitya imini yonke: Endaweni yokutya iziqhamo ezibini ngaxeshanye ngexesha lesidlo sakusasa, kulula ukulawula amanqanaba eswekile egazini ngokutya enye kusasa nenye ngexesha lesidlo sasemini okanye sangokuhlwa.
5.Yitya neproteni okanye amafutha: Endaweni yokutya isiqhamo sodwa, dibanisa nento eneproteni eninzi okanye amafutha asempilweni. Umzekelo, ungatya isilayi seapile kunye nebhotolo yamandongomane encinci, okanye ikomityi yeyogathi engenaswekile kunye neqaqobana lamaqunube. Oku kuya kunciphisa isantya apho iswekile ingena egazini kwaye kukuncede uzive utyebile ixesha elide.
Umyalezo Wokuya Ekhaya
- Musa ukuyeka ukutya iziqhamo ngokupheleleyo kuba nje unesifo seswekile. Iziqhamo kukutya okunempilo kakhulu.
- Zama ukukhetha iziqhamo ezine-GI ephantsi (umz. ii-apile, iipere, iiorenji, iicherry, iistrawberry).
- Hlala ukhumbula ubungakanani bokutya, ingakumbi xa usitya iziqhamo ezomisiweyo kunye neziqhamo ezine-GI ephezulu.
- Ziqhelise ukutya iziqhamo zonke endaweni yokutya ijusi.
- Endaweni yokutya isiqhamo sodwa, ukutya kunye nento equlethe iiproteni okanye amafutha, njengobisi olungenamafutha okanye amantongomane, kunceda ekulawuleni iswekile egazini.
- Okubaluleke kakhulu, ngaphambi kokuba wongeze naziphi na kwezi ekutyeni kwakho, thetha nogqirha wakho okanye ingcali yokutya ukuze ufumane icebiso elifanelekileyo kuwe.
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