I-coconut iyingxenye ebalulekile yokudla kwethu kwaseSri Lanka, akunjalo? Sisebenzisa i-coconut kukho konke kusukela ekwenzeni umhluzi kuya ekwenzeni i-sambol. Kodwa uma unesifo sikashukela sohlobo lwesibili, imibuzo eminingi efana nokuthi, "Kulungile yini ukuthi ngidle le coconut? Ingabe uwoyela kakhukhunathi ulungile? Ingabe izinga likashukela egazini lami lizokhuphuka?" kumele ukuthi liza engqondweni yakho. Empeleni lo mbuzo ubaluleke kakhulu. Ake sixoxe ngalokhu namuhla ngendlela wonke umuntu angayiqonda, ngendlela elula.
Ukhukhunathi kanye namazinga kashukela egazini lakho
Okokuqala, ake sibheke ukuthi kwenzekani emazingeni ethu kashukela egazini uma sidla ukhukhunathi. Ukuze siqonde lokhu, sidinga ukwazi amagama amabili. Lawa yinkomba ye-glycemic kanye nomthwalo we-glycemic.
Kulungile, lokhu kungase kuzwakale kuyinkimbinkimbi kancane, kodwa indaba ilula kakhulu.
- Inkomba Ye-Glycemic (GI): Kalula nje, lokhu kulinganisa ukuthi ukudla esikudlayo kuphakamisa ngokushesha kangakanani amazinga ethu kashukela egazini. Ukudla kuhlukaniswe ngezigaba ezintathu ngokusekelwe kuleli nani.
- Umthwalo We-Glycemic (GL): I-GI ibhekisela kuphela kuhlobo lokudla. Kodwa-ke, i-GL ilinganisa umphumela wenani esilidlayo kushukela egazini. Lokhu kuhlukaniswe ngezigaba ezintathu.
Manje ake sibheke lokhu etafuleni.
| Inkomba | Phansi | Okuphakathi nendawo | Phezulu |
|---|---|---|---|
| Inkomba ye-Glycemic (GI) | 1 - 55 | 56 - 69 | Abaneminyaka engu-70 noma ngaphezulu |
| Umthwalo we-Glycemic (GL) | 1 - 10 | 11 - 19 | 20 noma ngaphezulu |
Kulungile, manje ake sibheke ukhukhunathi. Amagremu angu-55 aphakathi kakhukhunathi oqoshiwe aqukethe amagremu angu-9 kuphela ama-carbohydrate. Futhi, inani le-GI likakhukhunathi lingu-42. Lokho kusho ukuthi liphansi . Inani le-GL lenani elifanayo lingu-4. Lokho kusho nokuthi liphansi .
Lokho kusho ukuthi, uma udla ukhukhunathi omncane, izinga likashukela egazini lakho ngeke likhuphuke ngokuzumayo. Kodwa khumbula, ukudla noma yini eningi kakhulu kuzoba nomthelela.
Imikhiqizo kakhukhunathi nesifo sikashukela
Asidli nje ukhukhunathi. Zingaki izinto ezenziwe ngokhukhunathi? Amafutha kakhukhunathi, amanzi kakhukhunathi, ubisi lukakhukhunathi, ushukela kakhukhunathi... Ingabe konke lokhu kuyafana kumuntu onesifo sikashukela? Akunjalo nhlobo. Ake sibheke nalokho futhi.
| Ukukhiqizwa kukakhukhunathi | Okudingeka ukwazi |
|---|---|
| I-coconut (egayiwe noma eqoshiwe) | Njengoba ine-GI ephansi, kulungile ukwengeza okuncane ekudleni kwakho. Kodwa qaphela inani. |
| Amanzi kakhukhunathi (angenashukela) | Ayinama-carbohydrate amaningi futhi ayinawo nhlobo amafutha agcwele. Yisiphuzo esihle ongasiphuza ngaphandle kokwesaba. |
| Ubisi lukakhukhunathi | Akunankinga enkulu ngokusebenzisa ubisi lukakhukhunathi oluncishisiwe njengesobho ngezikhathi ezithile. Kodwa-ke, ubisi oluncishisiwe lunamafutha amaningi. |
| Ushukela Kakhukhunathi | Ine-GI engu-54. Lokho kusho ukuthi iphakathi nendawo. Ngisho noma kucatshangwa ukuthi ingcono kunoshukela ojwayelekile, isewuhlobo lukashukela. Ngakho-ke, ukusetshenziswa kwayo kufanele kulinganiselwe. |
| Amafutha kakhukhunathi | Lena yinto eyingozi kakhulu. Ake sixoxe ngalokhu ngokuningiliziwe manje. |
Ingozi efihliwe yamafutha kakhukhunathi
Sivame ukuzwa, "Amafutha kakhukhunathi alungele ukwehlisa isisindo." Ingabe lokho kuyiqiniso?
Cha. Akukho ukudla kuyindlela emangalisayo yokwehlisa isisindo. Iqiniso liwukuthi, isipuni samafutha kakhukhunathi sinama-calories angaba yi-100 . Futhi, isipuni samafutha kakhukhunathi sinamagremu angaba ngu-11 amafutha. Cishe konke lokho kunamafutha agcwele .
Kungani amafutha agcwele eyingozi?
Cabanga nje, odokotela baseluleka ukuthi singadli amagremu angaphezu kwangu-13 amafutha agcwele ngosuku. Futhi isipuni esisodwa nje samafutha kakhukhunathi singanikeza okungaphezu kwalowo mkhawulo.
Lawa mafutha agcwele andisa amazinga e-cholesterol embi, noma i-LDL (Low-Density Lipoprotein) cholesterol emzimbeni wethu. Lapho i-LDL cholesterol ikhula, ama-fat deposits ayanqwabelana emithanjeni yegazi yethu bese eqala ukuvaleka. Lokhu kwandisa kakhulu ingozi yesifo senhliziyo .
Abantu abanesifo sikashukela kakade basengozini enkulu yesifo senhliziyo kunabanye, ngakho-ke akuwona umqondo omuhle ukwandisa leyo ngozi ngokudla ukudla okunamafutha amaningi agcwele.
Ngakho-ke siyini isinqumo sokugcina?
Kulungile, ake sihlanganise konke esikukhulumile ndawonye.
- Akukho lutho olungalungile ngokuphuza amanzi kakhukhunathi angenashukela . Kuyisinqumo esihle.
- Kulungile ukwengeza ukhukhunathi olugayiwe ekudleni kwakho noma ukusebenzisa ubisi lukakhukhunathi oluwuketshezi ngezikhathi ezithile. Kodwa qaphela inani.
- Ukusetshenziswa kwamafutha kakhukhunathi kufanele kulinganiselwe nakanjani, noma kungcono ukukuyeka ngokuphelele.
- Ukusebenzisa amafutha afana namafutha e-canola, amafutha omnqumo, namafutha e-peanut esikhundleni samafutha kakhukhunathi kuhle kakhulu empilweni yenhliziyo yakho.
Into ebaluleke kakhulu ukubonisana nodokotela wakho noma uchwepheshe wezempilo ongakweluleka ngesifo sikashukela ngaphambi kokwenza noma yikuphi kwalokhu. Bazokunikeza uhlelo lokudla olufanelana kahle nomzimba wakho. Ukulandela leso seluleko kuyindlela engcono kakhulu yokuhlala uphilile.
Umlayezo Wokuya Nawe Ekhaya
- Ukwengeza ukhukhunathi omncane ekudleni komuntu onesifo sikashukela ngeke kubangele ukwanda okungazelelwe kwamazinga kashukela egazini ngoba unenkomba ephansi ye-glycemic.
- Kodwa-ke, uwoyela kakhukhunathi unamafutha agcwele, okungakhuphula amazinga e-cholesterol embi (LDL) futhi kwandise ingozi yesifo senhliziyo. Ngakho-ke, ukusetshenziswa kwamafutha kakhukhunathi kufanele kuncishiswe.
- Ukuphuza amanzi kakhukhunathi ngaphandle koshukela owengeziwe kuwumkhuba omuhle kakhulu wezempilo.
- Kungcono ukusebenzisa amafutha emifino afana ne-canola kanye ne-olive esikhundleni samafutha kakhukhunathi.
- Ngaphambi kokwenza noma yiziphi izinqumo zokudla, qiniseka ukuthi uthintana nodokotela wakho .
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