Ukuba unesifo seswekile, okanye usemngciphekweni omkhulu wokuba nesifo seswekile, mhlawumbi ukhe weva ibali lokuba ubusi bungcono kuneswekile. Uninzi lwethu lucinga ukuba ubusi buyinto yendalo kwaye ngenxa yoko abubangeli monakalo. Kodwa ngaba kunjalo ngokwenene? Ubusi bukwaluhlobo lweswekile, oko kuthetha ukuba yi-carbohydrate. Ngoko ke njengomntu onesifo seswekile, ingakumbi ukuba usebenzisa amayeza afana ne-insulin, kufuneka uqaphele kakhulu malunga nobungakanani be-carbohydrates oyisebenzisayo ngosuku. Makhe sithethe ngale nto ngokweenkcukacha namhlanje.
Yintoni kanye kanye ekwibusi?
Ngamafutshane, ubusi yinto emnandi eyenziwe ziinyosi nge-nectar. Le nectar yahlulwe yaba ziishukela ezilula ngaphakathi kwindlu yeenyosi. Ekubeni yongezwa kukutya esikuthenga evenkileni, ubusi bukwawela kudidi lwe-"Added Sugar."
Ubusi kukutya okuqulethe iicarbohydrates ezininzi. Oko kukuthi, luzele ziishukela ezilula ezibizwa ngokuba yiglucose kunye nefructose.
Khawucinge nje, icephe lobusi obuqhelekileyo liqulethe:
- Malunga neekhalori ezingama-61
- Iigram ezili-17 zeswekile
- Iigram ezili-17 zeecarbohydrate
- Iprotein kunye nefayibha zincinci kakhulu
Ukongeza koku, kukho ezinye iiminerali ezifana ne-potassium, i-calcium, kunye ne-vitamin C, kodwa ubungakanani bazo abubalulekanga konke konke. Ngoko ke akukho sizathu sokukhangela ubusi ukuze ufumane izondlo.
Ubusi okanye iswekile? Yintoni umahluko omkhulu?
Lo ngumbuzo wonke umntu anawo. Kukho umahluko omkhulu phakathi kobusi kunye neswekile emhlophe esiyisebenzisayo. Owona ubalulekileyo kwezi yiGlycemic Index (GI).
Ngamafutshane, i-glycemic index (GI) yindlela yokulinganisa ukuba i-carbohydrate esiyityayo inyusa ngokukhawuleza kangakanani amanqanaba eswekile egazini lethu. Okukhona i-GI iphezulu, kokukhona amanqanaba eswekile egazini enyuka ngokukhawuleza.
Masiwuqonde ngokucacileyo lo mahluko kwitheyibhile engezantsi.
| Isihloko sokuthelekisa | Ubusi | Iswekile emhlophe (iswekile yetafile) |
|---|---|---|
| Isondlo | Iqulethe iivithamini kunye neeminerali ezincinci kakhulu. Ineempawu ze-antioxidant. | Ayinazo iivithamini okanye iiminerali kwaye ithathwa njenge "iikhalori ezingenanto." |
| Isalathisi seGlycemic (GI) | Ixabiso le-GI limalunga nama-50 (eliphakathi). Linyusa amanqanaba eswekile egazini, kodwa licotha kancinci kuneswekile. | Ixabiso le-GI limalunga nama-80 (phezulu). Linyusa amanqanaba eswekile egazini ngokukhawuleza kakhulu. |
Njengoko ubona kule theyibhile, ubusi buyindlela engcono kancinci endaweni yeswekile. Oko kukuthi, nokuba usebenzisa ubusi, amanqanaba eswekile egazini lakho ngokuqinisekileyo aya kunyuka. Ke ngoko, kunzima ukucinga ukuba umntu onesifo seswekile uya kufumana inzuzo enkulu ngokutshintsha iswekile ngobusi.
Ngoko ke, ngaba umntu onesifo seswekile akanakutya ubusi?
Akukho mthetho uthi awunakuyitya. Kodwa kufuneka ulumke kakhulu ngezi zinto.
Nangona ubusi bune-GI ephantsi kuneswekile emhlophe, bukwanazo neeswekile ezibizwa ngokuba yi-fructose kunye ne-glucose. Ezi zigaywa ngokukhawuleza yimizimba yethu. Ke ngoko, ukuba usebenzisa i-insulin, kufuneka ujonge ngononophelo zonke iiswekile ozityayo, kuquka nobusi.
Eyona nto ibalulekileyo kukulawula umlinganiselo wokutya. Kukho umahluko omkhulu phakathi kokongeza amathontsi ambalwa obusi kwiti yakho nokongeza amacephe amaninzi obusi kwisidlo sakho.
Ngoko ke, eyona nto ingcono onokuyenza kukuthetha nogqirha wakho okanye ugqirha okunika ingcebiso ngesifo seswekile aze akubuze ukuba bubungakanani ubusi obukhuselekileyo onokubutya ngosuku.
Ngaba yinyani okanye akunjalo ukuba ubusi "bulungile" kwisifo seswekile?
Iingcali azivumelani noku. Ezinye izifundo zibonise ukuba ubusi buneempawu zokulwa nokuvuvukala kunye ne-antioxidant. Oku kunokuba yinto ebalulekileyo kuba abantu abanesifo seswekile banokuba namanqanaba aphezulu okuvuvukala emizimbeni yabo. Nangona kunjalo, kukho ezinye iziqhamo kunye nemifuno emininzi ebonelela ngezi antioxidants ngaphandle kokunyusa iswekile egazini.
- Ezinye izifundo ezincinci zibonise ukuba ukutya iintlobo ezithile zobusi kunciphisa kancinci amanqanaba eswekile egazini ekuseni.
- Nangona kunjalo, olunye uphando lubonisa ukuba abantu abatya ubusi obuninzi imihla ngemihla banemilinganiselo ephezulu yovavanyo lwe-HbA1c , nto leyo ebonisa amanqanaba aphakathi eswekile egazini kwiinyanga ezi-2-3 ezidlulileyo.
Ngenxa yokuba uninzi lwezi zifundo lwenziwe kusetyenziswa amaqela amancinci, izazinzulu zithi kufuneka uphando olongezelelekileyo ukuze kuqinisekiswe ukuba ubusi bunazo naziphi na iingenelo zesifo seswekile.
Loluphi uhlobo lobusi olulungele umntu onesifo seswekile?
Kukho iintlobo zobusi ezingaphezu kwama-300 emhlabeni. Sidla ngokuzifumana ngeendlela ezimbini:
1. Ubusi obungavuthwanga: Bufakwa ebhotileni ngqo ukusuka kwindlu yeenyosi. Ekubeni kungekho kuhluzwa kuninzi, izondlo zendalo zobusi, ii-antioxidants, kunye ne-pollen yeenyosi ziyagcinwa.
2. Ubusi obuhluziweyo/obufakwe kwi-pasteur: Ezi zicutshungulwa ngokufudumeza (ukufunxa), ukuhluza kakuhle, nokususa iintsholongwane ukuze kube lula ukuzigcina. Ezinye izondlo zinokutshatyalaliswa ngeli xesha lenkqubo. Ngamanye amaxesha, iswekile inokongezwa koku.
Zombini ezi ntlobo zinokunyusa amanqanaba eswekile egazini lakho. Nangona kunjalo, ukuba ukhetha umntu onesifo seswekile, ubusi obungavuthwanga, obungenaswekile yongeziweyo kwaye bunesondlo esincinci, lolona khetho lufanelekileyo.
Umyalezo Wokuya Ekhaya
- Nangona ubusi buyinto emnandi yendalo, busanyusa amanqanaba eswekile egazini lakho, kodwa buyenza loo nto ngesantya esiphantsi kuneswekile emhlophe.
- Ukuba unesifo seswekile, ungasebenzisa ubusi, kodwa bube buncinci kakhulu . Kwaye ungalibali ukubala kwi-carbohydrates ozityayo.
- Ukuba ukhetha, ubusi obungavuthwanga , obungenaswekile yongeziweyo, buyindlela engcono kunobusi obucutshungulwayo.
- Ngaphambi kokuba wongeze ubusi ekutyeni kwakho, qiniseka ukuba uthetha nogqirha wakho kwaye ufumane iingcebiso malunga nobungakanani obufanelekileyo nobukhuselekileyo kuwe.
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