Uma udokotela wakho ekutshela ukuthi unesifo sikashukela sohlobo lwesibili, umbuzo omkhulu ofika engqondweni yakho uthi, "O, ngizodlani manje?", akunjalo? Isikhathi esiningi, lapho kukhulunywa ngesifo sikashukela, wonke umuntu uthi izinto ezinjengokuthi, "Ungazidli lezi," "Ungadli uwoyela," "Ungadli ilayisi." Ukuzwa ngemikhawulo yokudla enjalo kuletha ukudabuka okukhulu nokukhungatheka engqondweni yakho. Kodwa namuhla sikhuluma ngendlela yokukhanyisa ingqondo yakho. Esikhundleni sokukhathazeka ngezinto otshelwa ukuthi "ungadli," ake siqale ukucabanga, "Yiziphi ezinye izinto ezintsha ezinomsoco esingazifaka ekudleni kwethu?" Kuyindlela eduduzayo kakhulu nenhle.
Ama-carbohydrate awawona isitha!
"Ngakho-ke manje kufanele siyeke ukudla izinto ezifana nelayisi, isinkwa, namazambane ngokuphelele, akunjalo?" Lokhu kuyiphutha eliyiphutha abantu abaningi abanalo. Eqinisweni, ama-carbohydrate abalulekile emizimbeni yethu. Njengophethiloli wemoto, imizimba yethu ithola amandla okusebenza usuku lonke kuma-carbohydrate esiwadlayo. Umzimba uguqula la ma-carbohydrate abe uhlobo lukashukela olubizwa ngokuthi i-glucose bese uwasebenzisa njengamandla.
Ngakho-ke kungani abantu abanesifo sikashukela betshelwa ukuthi baqaphele ama-carbohydrate? Kalula nje, umzimba womuntu onesifo sikashukela awukwazi ukuphatha kahle lo mthombo wamandla obizwa ngokuthi i-glucose. Ngenxa yalokho, amazinga kashukela egazini, noma amazinga kashukela egazini, angakhuphuka ngokuzumayo. Umgomo wethu kufanele kube ukuvimbela lokhu kwanda okungazelelwe kwamazinga kashukela futhi siwagcine ezingeni elifanayo isikhathi eside ngangokunokwenzeka.
Into ebaluleke kakhulu lapha ikhwalithi yama-carbohydrate esiwakhethayo. Cabanga ngakho, uyini umehluko phakathi kokudla iphakethe lama-potato chips enziwe ngamafutha kanye nama-sweeteners okwenziwa, kanye nokudla ubhatata ophekiwe kahle? Nakuba womabili angama-carbohydrate, ubhatata obilisiwe uyi -carbohydrate yekhwalithi egcwele i-fiber kanye nezakhamzimba. Lezo yizinqumo okudingeka sizenze.
Ukulungiselela kanjani ukudla okunempilo nokulinganiselayo?
Lokhu kudla okunomsoco ngeke nje kukusize ukulawula amazinga kashukela egazini lakho, kodwa kuzokusiza futhi ukuthi uhlale ulambile isikhathi eside futhi kukuvimbele ekudleni ngokweqile. Ake sibone ukuthi ungasipheka kanjani lesi sidlo.
Khumbula, ingxenye yepuleti lakho kufanele igcwaliswe ngemifino nezithelo. Engxenyeni esele, bekela eceleni isikhathi sokudla ama-carbohydrate asezingeni eliphezulu kanti ingxenye esele ibeke eceleni amaprotheni.
Zama ukwengeza lezi zinto ekudleni kwakho okuyinhloko.
| Isigaba sokudla | Izibonelo zalokho esingakudla eSri Lanka |
|---|---|
| Imifino engenaso isitashi (Ingxenye yepuleti) | Ukhamba olubabayo, i-okra, i-yam, isipinashi, isitshalo seqanda, iklabishi, i-broccoli, ikhukhamba, utamatisi, i-damson, i-moringa. Futhi, zonke izinhlobo zemifino (mukunuvenna, kankun, gotukola) njengesaladi. |
| Iphrotheni engenamafutha (Umzuzwana osuka epuletini) | Inhlanzi (engathosiwe emafutheni), inkukhu (esusiwe isikhumba), amaqanda amhlophe, amalentili, ama-chickpeas, uphizi, ubhontshisi oluhlaza, i-soy. |
| Ama-carbohydrate asezingeni eliphezulu (Umzuzwana osuka epuletini) | Ilayisi elibomvu eline-bran (esikhundleni selayisi elimhlophe), amabele, ibhali, ubhatata, umdumbula (ngokulinganisela), i-rayisi le-bran, i-oats. |
| Amafutha anempilo (Njengoba kudingeka) | Ukwatapheya, amakinati, ama-cashew, imbewu yethanga, uwoyela womnqumo (wamasaladi), imbewu yesesame. |
Yini okufanele uyidle uma ulambile kancane? (Imibono Yokudla Okulula)
Uma ulambile kancane phakathi kokudla, esikhundleni sokudla amaswidi noma amabhisikidi, zama into efana nale:
- I-apula elinebhotela lamakinati elingenashukela.
- I-Hummus noma i-paste eyenziwe ngobhontshisi oluhlaza ophekiwe ngezingcezu zekaroti nekhukhamba.
- Inkomishi yama-chickpeas abilisiwe.
- I-yogurt eyodwa (ushukela ophansi).
- Ama-cashew ambalwa namakinati.
Ngale ndlela, ngokufaka iphrotheni encane noma amafutha anempilo kuma-carbohydrate, ungalawula ukwenyuka okungazelelwe kwamazinga kashukela egazini.
Kulabo abafuna ukulandela isethi yemithetho
Kukhona abanye abantu abacabanga ukuthi, "Angikwazi ukukhetha kanjalo, nginike imithetho ecacile, uhlelo." Akukho okubi ngalokho. Uma ungomunye walabo bantu, ungalandela amaphethini okudla afakazelwe ucwaningo ukuthi awusizo empilweni yabantu abanesifo sikashukela.
- Ukudla KwaseMedithera: Lokhu ukudla kwendabuko kwabantu abahlala emazweni azungeze uLwandle iMedithera.Yidla izinhlanzi eziningi, imifino nezithelo ezintsha, amafutha anempilo njengamafutha omnqumo, namantongomane. Nciphisa inyama ebomvu nokudla okunoshukela.
- Ukudla kwe-DASH: Nakuba kwethulwa ukulawula umfutho wegazi ophakeme, lokhu kudla kuwusizo kakhulu kubantu abanesifo sikashukela. Kuphinde kubeke phambili ukudla okunosawoti omncane, ushukela, namafutha agcwele.
Into ebaluleke kakhulu ukukhuluma nodokotela wakho ngaphambi kokuqala ukudla okukhethekile okufana nalokhu futhi uqiniseke ukuthi kufaneleka kahle isimo sakho sempilo kanye nemithi oyiphuzayo.
Ekugcineni, isifo sikashukela siyithuba lokucabanga ngemikhuba yakho yokudla ngendlela entsha necabangelayo. Ungavumeli ukuthi sikucindezele. Ngezinguquko ezincane, ungahlala uphilile ngenkathi usajabulela ukudla kwakho.
Umlayezo Wokuya Nawe Ekhaya
- Ukuxilonga isifo sikashukela akusho ukuphela kwezwe lakho lokudla. Esikhundleni sokucabanga ngezinto "ongenakuzidla," cabanga ngendlela enhle ngezinto ezinempilo "ongazidla."
- Ama-carbohydrate abalulekile emzimbeni. Okubalulekile ikhwalithi. Esikhundleni sesinkwa esimhlophe nelayisi elimhlophe, khetha ama-carbohydrate ane-fiber njengelayisi elinsundu eline-bran, ama-yam, kanye namazambane amnandi.
- Linganisa ipuleti lakho: Gcwalisa ingxenye yepuleti lakho ngemifino nemifino eluhlaza, ingxenye ngamaprotheni (inhlanzi, amalentili), bese kuthi okunye kube ngama-carbohydrate asezingeni eliphezulu.
- Ungesabi ukudla okulula okunempilo ukuze ulambe kancane. Kungcono ukuhlanganisa ama-carbohydrate neprotheni encane noma amafutha anempilo.
- Ngaphambi kokulandela ukudla okuthile (isib. ukudla kwaseMedithera), khuluma nodokotela wakho ngakho njalo kanye nanoma yiziphi izinguquko okudingeka uzenze ekudleni kwakho.
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