Ingabe unesifo sikashukela? Khona-ke cishe wazi kahle ukuthi udinga ukuqaphela kakhulu ngalokho okudlayo. Ikakhulukazi ngama-carbohydrate esiwadlayo, okungukuthi, ukudla okuqukethe isitashi noshukela. Ngezinye izikhathi sicabanga ukuthi into engcono kakhulu ngesifo sikashukela ukususa ngokuphelele ama-carbohydrate ekudleni kwethu. Kodwa empeleni, ama-carbohydrate abalulekile ekunikezeni imizimba yethu amandla. Into ebaluleke kakhulu ukuwalawula. Namuhla sikhuluma ngokudla okukhethekile okubaluleke kakhulu kubantu abanesifo sikashukela, ikakhulukazi i-Type 2 Diabetes, futhi kusiza ukugcina amazinga kashukela egazini esezingeni elifanayo. Lokhu kubizwa ngokuthi 'Ukudla Okuhlala Njalo Kwama-Carbohydrate' noma i-CCHO Diet ngamafuphi.
Kalula nje, iyini le CCHO?
Leli gama lingase lizwakale njengento enkulu, eyinkimbinkimbi. Kodwa umqondo olula kakhulu. Udokotela wakho kungenzeka ukuthi walibiza ngokuthi 'i-carbohydrate ehlala njalo' noma 'ukudla okulawulwayo kwe-carbohydrate'.
Kalula nje, i-CCHO isho ukugcina inani lama-carbohydrate ekudleni kwakho okuyinhloko lingaguquguquki ngangokunokwenzeka, nsuku zonke.
Cabanga nje, uma udle amagremu angu-60 ama-carbohydrate namuhla ekuseni, ubungazama ukudla inani elifanayo kusasa ekuseni nangakusasa ekuseni. Ubungagcina nenani olidlayo ngesikhathi sasemini ngosuku olufanayo. Umgomo oyinhloko walokhu ukugcina izinga likashukela egazini lakho, noma i-glucose, lizinzile futhi lisezingeni elifanayo, ngaphandle kokunyuka nokwehla okungazelelwe. Uma ushukela egazini ulawulwa ngale ndlela, imiphumela eminingi emibi yesifo sikashukela ingavinjelwa.
Yiziphi izinhlobo zama-carbohydrate esizidlayo?
Uma sicabanga ngama-carbohydrate, sivame ukucabanga ngezinto ezifana nelayisi nesinkwa, kodwa kunezinhlobo ezintathu eziyinhloko zama-carbohydrate. Kubalulekile ukuqonda kancane lokhu.
| Uhlobo lwe-carbohydrate | Incazelo elula | Izibonelo |
|---|---|---|
| Ushukela | Lawa ama-carbohydrate "alula". Lokhu kusho ukuthi uma engena emzimbeni, agaywa ngokushesha kakhulu futhi amuncwe egazini. Lokhu kubangela ukwenyuka okusheshayo koshukela egazini. | I-Fructose, etholakala ezithelweni, kushukela omhlophe, esiwufaka etiyeni, naseziphuzweni ezinoshukela. |
| Isitashi | Lawa ama-carbohydrate "ayinkimbinkimbi". Athatha isikhathi ukugaya, ngakho-ke akhuphula amazinga kashukela egazini kancane. | Ilayisi, amazambane, ubhatata, umdumbula, isinkwa, okusanhlamvu, amalentili. |
| I-Fiber | Lokhu futhi uhlobo lwe-carbohydrate "eyinkimbinkimbi". I-fibre ayigaywa yimizimba yethu, ngakho-ke isiza kakhulu ekulawuleni ushukela egazini kanye nokusebenza kwamathumbu. | Ama-apula, ubhanana, i-oats, isipinashi, i-kale, ubhontshisi oluhlaza. |
Mangaki ama-carbohydrate ngosuku?
Lona umbuzo obaluleke kakhulu. Ngaphansi kwendlela ye-CCHO, kufanele ukhulume nodokotela wakho noma isazi sokudla/isazi sokudla ukuze uthole ukuthi mangaki ama-carbohydrate owadingayo ngosuku. Kuncike ezintweni eziningi, njengobudala bakho, isisindo, umsebenzi womzimba, kanye nesimo sakho sesifo sikashukela.
Into ebaluleke kakhulu ukudala uhlelo olufanele wena ngqo, olusekelwe ekwelulekweni kwezokwelapha, kunokulandela nje uhlelo lokudla oluvela kwi-inthanethi noma komunye umuntu.
Isibonelo, ake sithi udokotela wakho ukweluleke ukuthi udle cishe amagremu angu-185 ama-carbohydrate ngosuku. Singakuhlukanisa lokho kube ukudla okuyinhloko okuthathu okufana nalokhu:
- Isidlo sasekuseni: amagremu angu-65 ama-carbohydrate
- Isidlo sasemini: amagremu angu-60 ama-carbohydrate
- Isidlo sakusihlwa: amagremu angu-60 ama-carbohydrate
Ngale ndlela, uma udla cishe ngalezi zilinganiso nsuku zonke, kuba lula kakhulu ukulawula amazinga kashukela egazini lakho.
Yiziphi izinzuzo zalolu hlelo lwe-CCHO?
Uzothola izinzuzo eziningana ngokulandela lokhu kudla.
1. Kuqinisa amazinga kashukela egazini: Lena inzuzo enkulu kunazo zonke. Njengoba ushukela egazini ungakhuphuki futhi wehle ngokuzumayo, izinto ezifana nokungakhululeki nokukhathala ziyancishiswa.
2. Ukuncipha kwesidingo semithi: Ucwaningo luthole ukuthi enye yezindlela ezinhle kakhulu zokulawula ushukela egazini kubantu abanesifo sikashukela ukunciphisa ama-carbohydrate. Ngokulawula ukudla kwakho ngale ndlela, ungase ukwazi ukunciphisa inani le-insulin oyidingayo. Ngeseluleko sikadokotela wakho, abanye abantu bangase bakwazi ukuyeka ngokuphelele ukuthatha i-insulin ngokuhamba kwesikhathi.
3.Akukho miphumela emibi: Eminye imithi yesifo sikashukela ingaba nemiphumela emibi emincane. Kodwa njengoba lokhu kuyindlela yokudla yemvelo, uma ukwenza ngendlela ekufanele, ngeke kube nemiphumela emibi.
Ake sibheke ezinye izindlela zokupheka eziyisibonelo?
Lezi zindlela zokupheka ziwukukunikeza umbono nje. Ungazivumelanisa nokunambitheka kwakho nalokho okutholakala kalula eSri Lanka.
Isidlo sasekuseni: Ama-oats nama-strawberry nama-alimondi
Lokhu ukudla okunomsoco okuhle kakhulu kokuqala usuku.
- I-Rolled Oats - indebe e-1 (hhayi ukupheka okusheshayo)
- Amanzi - izinkomishi ezimbili
- Usawoti - 1/4 ithisipuni
- Ama-strawberry ambalwa (aqoshiwe)
- Ama-alimondi aqoshiwe - i-ounce eli-1 (athosiwe kancane)
- Inani eliphelele lama-carbohydrate: cishe amagremu angu-33
Indlela yokwenza:
Bilisa amanzi, i-oats, nosawoti ebhodweni. Nciphisa ukushisa bese upheka ungamboziwe imizuzu engaba yi-10. Susa ekushiseni bese uvumela ukuthi kuhlale imizuzu emi-2. Manje faka i-oats esitsheni bese ubeka ama-strawberry aqoshiwe kanye nama-alimondi athosiwe phezulu.
Isidlo sasemini: I-lettuce roll
Lokhu ukudla okulula nokunempilo ongakuthatha uye ehhovisi noma emsebenzini.
- I-ham ye-deli ene-sodium ephansi - ama-ounces angu-1.5
- Ushizi onosawoti omncane - 1/2 ounce
- I-avokhado ecoliwe - 1/4
- Ijusi likalamula - ithisipuni eli-1
- Iqabunga elikhulu lelethisi (ilethisi yeBibb)
- Amaqanda amhlophe abilisiwe - 2
- Ama-alimondi abhakiwe angenasawoti - 12
- I-apula eliluhlaza
- Ama-carrot amancane amathathu
- Inani eliphelele lama-carbohydrate: cishe amagremu angu-35
Indlela yokwenza:
Beka i-ham, ushizi, kanye ne-avocado ecoliwe phezu kweqabunga le-lettuce bese uyigoqa kahle. Khonza lo mqulu namaqanda amhlophe abilisiwe, ama-alimondi, ama-apula, kanye nezaqathi.
Isidlo sakusihlwa: Inkukhu namakhowe aneviniga yebhalsamu
Lokhu ukudla okumnandi kwabantu abane.
- Isifuba senkukhu esingenamathambo, esingenasikhumba - amagremu angu-450 (iphawundi elilodwa)
- Amafutha omnqumo - isipuni
- Ufulawa wesinkwa - 1/4 indebe
- I-Margarine (engenamafutha e-trans) - isipuni esingu-1
- Amakhowe aqoshiwe (amakhowe amhlophe) - 280 amagremu
- Impuphu yepelepele - 1/4 tsp
- Iviniga ye-balsamic - 1/3 indebe
- Umhluzi wenkukhu onosawoti omncane - 1/2 indebe
- Inani lama-carbohydrate ngomuntu ngamunye: cishe amagremu ayi-12
Indlela yokwenza:
Faka izingcezu zesifuba senkukhu esikhwameni se-polythene bese uzishaya kancane ngesando ukuze zibe zincane kancane. Manje gcoba izingcezu zenkukhu nhlangothi zombili ngesinkwa sesinkwa. Shisa amafutha omnqumo amancane epanini, engeza izingcezu zenkukhu bese uthosa imizuzu emi-5 nhlangothi ngayinye. Susa inkukhu bese uyibeka eceleni.
Manje engeza i-margarine epanini elifanayo bese uyincibilikisa. Faka amakhowe kanye nofulawa wepelepele epanini elifanayo bese upheka imizuzu emi-5. Manje engeza uviniga we-balsamic bese ubilisa kuze kube yilapho uketshezi seluphelile. Bese ufaka umhluzi wenkukhu bese upheka imizuzu emi-2. Ekugcineni, engeza izingcezu zenkukhu ezithosiwe ngaphambilini epanini bese upheka imizuzu engaba mi-5.
Umlayezo Wokuya Nawe Ekhaya
- I-CCHO iyindlela yokuphatha ukudla ezama ukudla inani elifanayo lama-carbohydrate nsuku zonke, ekudleni okuyinhloko ngakunye.
- Umgomo oyinhloko walokhu akukhona ukuyeka ngokuphelele ama-carbohydrate, kodwa ukuwalawula.
- Le ndlela ingasiza ekugcineni amazinga kashukela egazini lakho ezinzile.
- Qiniseka ukuthi uthintana nodokotela wakho noma uchwepheshe wezokudla ukuze wakhe uhlelo lwe-CCHO olukufanele. Ungalandeli izinhlelo zokudla zabanye abantu.
- Nakuba lokhu kudla kungase kunciphise inani lemithi oyidingayo, ungalokothi uyeke imithi yakho noma ushintshe umthamo ngaphandle kweseluleko sikadokotela.
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