Ukuba unesifo seswekile, kufuneka ucinge ngakumbi ngento oyityayo neyiselayo kunabantu abaninzi, akunjalo? Usenokuba uqaphele ukuba amanqanaba eswekile egazini lakho ayanda ngequbuliso xa usitya ukutya okuthile. Oku kuyingxaki kubantu abaninzi. Ngoko ke namhlanje, masithethe ngeecarbohydrates kunye nefayibha, izondlo ezibini ezichaphazela ngqo amanqanaba eswekile egazini lomntu onesifo seswekile, kodwa zibalulekile nasemzimbeni wethu.
Yintoni ubudlelwane phakathi kweecarbohydrates nesifo seswekile?
Ngamafutshane, iicarbohydrate zezona zinto ziphambili ezinika amandla emizimbeni yethu. Zifumaneka kukutya okuninzi esikutyayo yonke imihla.
Khawucinge nje, yonke into esiyityayo, kuquka irayisi, isonka, iinoodles, ukutya okunomgubo okufana nepasta, iitapile, iibhatata ezimnandi, kunye ne-cassava, kunye neelekese, iziqhamo, ubisi, kunye neyogathi, ziqulethe iicarbohydrates ngomlinganiselo omkhulu okanye omncinci.
Nantsi isizathu sokuba umntu onesifo seswekile afanele alumke kakhulu ngeecarbohydrate: Iicarbohydrate zinokunyusa amanqanaba eswekile egazini ngokukhawuleza kakhulu kuneproteni okanye amafutha angena emzimbeni.
Ukuba utya iicarbohydrates ezininzi ngexesha elinye kunokuba i-insulin yomzimba wakho ingakwazi ukumelana nazo, iswekile eyongezelelweyo iyaqokelelana egazini lakho. Isiphumo kukuba iswekile ephezulu egazini. Ngokufanayo, ukuba utya iicarbohydrates ezimbalwa kunezo umzimba wakho uzifunayo, iswekile yakho egazini inokwehla kakhulu. Yiyo loo nto kubalulekile ukugcina olu lungelelwaniso.
Ngaba "Ukubala iiCarb" kuyanceda?
Ewe, ngokuqinisekileyo. Enye yezona ndlela zilungileyo zokugcina olu lungelelwano kukuqhelisela "ukubala iicarbohydrates." Oku kuthetha ukubala ubungakanani beecarbohydrates kwiigrama ekutyeni okanye kwisiselo ngasinye osityayo uze ulwahlule ngokulinganayo phakathi kokutya kwakho imini yonke.
Le ndlela ithintela umzimba wakho ekufunxeni inani elikhulu leekhabhohayidreyithi ngaxeshanye, nto leyo enceda ukugcina amanqanaba eswekile egazini lakho ezinzile ngaphandle kokunyuka nokuhla ngequbuliso.
Iipakethe zokutya ezininzi ezikwimarike ngoku zichaza ngokucacileyo inani leegram ze-'Carbohydrates' kwileyibhile ethi 'Nutrition Facts'. Ungasebenzisa olu lwazi ukucwangcisa ukutya kwakho kwemihla ngemihla. Umzekelo, uya kufumanisa ukuba uxinaniso lweecarbohydrates kwibha yetshokholethi okanye kwisiselo seziqhamo luphezulu kakhulu kunesiqhamo esitsha.
Le ndlela yokubala iicarbohydrate iluncedo kakhulu kwezi zinto zilandelayo:
- Kwabo bathatha inaliti ye-insulin izihlandlo ezininzi ngemini
- Kwabo basebenzisa ipompo ye-insulin
- Kwabo bafuna ukutya okwahlukileyo kunye nokuguquguquka
Kodwa le ndlela ayinyanzelekanga kuye wonke umntu. Endaweni yoko , kukho 'uluhlu lokutshintshiselana kokutya kwesifo seswekile'.Kukho ezinye iindlela, ezinje ngezi: Kububulumko ukuthetha nogqirha wakho ngale nto uze ugqibe ukuba yeyiphi indlela efanelekileyo kuwe nelula kuwe.
Iqhawe esililibalayo - uFiber!
Xa sithetha ngeecarbohydrates, kukho enye ekufuneka sithethe ngayo ngokuqinisekileyo. Loo nto yifiber, okanye njengoko sonke sisazi , ifiber . Ifiber ikwaluhlobo lwecarbohydrates, kodwa ayigaywa lula ngumzimba. Ngoko ke zithini izibonelelo zayo kumntu onesifo seswekile?
1. Ukulawula iswekile egazini: Xa utya ukutya okunefayibha eninzi, iswekile ekwezo zidlo iyanciphisa isantya sokufunxwa kwayo egazini. Ke ngoko, amanqanaba eswekile egazini awanyuki ngequbuliso.
2. Yehlisa i-cholesterol: I-fibre inceda ekunciphiseni amanqanaba e-LDL (Low-Density Lipoprotein) cholesterol , eyingozi emzimbeni. Oku kubaluleke kakhulu ekunciphiseni umngcipheko wesifo sentliziyo esihambisana nesifo seswekile.
3. Ukulawula ubunzima: Ukutya ukutya okunefayibha eninzi kukunceda uzive ugcwele, nto leyo ekunceda ukuba utye rhoqo. Oku kukunceda ukuba ulawule ubunzima bakho.
Ixesha elininzi, asifumani ubuninzi befayibha esiyifunayo imihla ngemihla ekutyeni. Ngoko ke makhe sijonge indlela esinokuyongeza ngayo esi sondlo sibalulekileyo ekutyeni kwethu.
Ziziphi ukutya okutyebileyo kwi-fiber?
Ifayibha ifumaneka kakhulu ekutyeni okusekwe kwizityalo. Zama ukuzifaka ezi ekutyeni kwakho kwemihla ngemihla.
| Udidi lokutya | Imizekelo |
|---|---|
| Iziqhamo nemifuno emitsha | Igwava, iorenji, iapile, imifuno eluhlaza enamagqabi (igotu kola, mukunuwenna), iimbotyi, iminqathe, i-okra |
| Amantongomane omileyo aphekiweyo | Iitships, ii-peas, iimbotyi eziluhlaza, iilentile |
| Iinkozo ezine-bran | Irayisi emdaka (irayisi ebomvu), i-buckwheat, i-oats, ibhali, isonka se-bran kunye nee-crackers |
| Iintlobo zamandongomane nembewu | Iicashews, amandongomane, iialmond, imbewu yethanga, imbewu yeflakisi |
Ukuba unengxaki yokufumana ifayibha eyaneleyo ekutyeni kwakho, ungathatha nezongezo zefayibha, njengoko ugqirha wakho ekuyalele. Umzekelo, kukho iimveliso ezithengiswayo ezifana ne-psyllium kunye ne-methylcellulose.
Kodwa khumbula into enye! Kufuneka wongeze ifayibha ekutyeni kwakho kancinci kancinci . Ukuba ngequbuliso uqala ukutya ukutya okuninzi okunefayibha eninzi, unokufumana ukungakhululeki okufana nokudumba, iintlungu zesisu, kunye negesi. Ngoko ke yongeza oku kutya kancinci kancinci kangangeveki okanye ezimbini. Kwakhona, xa utya ifayibha engaphezulu, ngokuqinisekileyo kufuneka wongeze amanzi owaselayo ngosuku .
Umyalezo Wokuya Ekhaya
- Ukuba unesifo seswekile, kubaluleke kakhulu ukuqaphela ubungakanani beecarbohydrates ekutyeni kwakho, njengoko zichaphazela ngqo amanqanaba eswekile egazini lakho.
- Ukubala iicarbohydrate yindlela eluncedo kakhulu ekuncedeni ukugcina amanqanaba eswekile egazini ezinzile, ingakumbi kwabo basebenzisa i-insulin.
- I-Fiber ngumhlobo omhle onceda ukulawula isifo seswekile. Ayilawuli nje kuphela iswekile egazini, kodwa ikwanceda ekunciphiseni i-cholesterol embi.
- Fumana ukutya kwakho kwemihla ngemihla okunefayibha ngokufaka ukutya okusekwe kwizityalo okufana neziqhamo, imifuno, iinkozo ezipheleleyo, kunye namandongomane ekutyeni kwakho.
- Soloko uqhagamshelana nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho kwindlela otya ngayo, ingakumbi ngaphambi kokuba usebenzise iindlela ezifana nokubala iicarbohydrates.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho