Sonke siyazi ukuthi imifino ilungele umzimba. Odokotela nochwepheshe bezokudla bathi, "Yidla imifino eminingi." Kodwa bewazi ukuthi imifino esiyidlayo ingahlukaniswa ngezigaba ezimbili eziyinhloko? Leyo imifino enesitashi esiningi kanye nemifino enesitashi esincane. Zombili lezi zinomsoco ngokulinganayo, kodwa ukuqonda umehluko phakathi kwalezi ezimbili kungaba usizo kakhulu ekufezeni imigomo yakho yezempilo, njengokunciphisa isisindo nokulawula isifo sikashukela. Ake sixoxe ngalokhu ngendlela elula namuhla.
Okokuqala, ake sibone, iyini le mifino enesitashi?
Njengoba igama lisho, le mifino iqukethe isitashi esiningi kuneminye imifino. Kalula nje, isitashi siwuhlobo lwe-carbohydrate. Umzimba wethu uyayihlukanisa ibe yi-glucose ukuze ukhiqize amandla. Ngakho-ke, imifino enokuqukethwe kwesitashi okuphezulu iphezulu kuma-carbohydrate nama-calories.
Kodwa ungesabi ukuzwa lokho! Ungacabangi ukuthi, "O, ngakho-ke lezi azilungile ukuzidla?" Le mifino iyi-superfoods egcwele ama-antioxidants, amavithamini, namaminerali. Ngakho-ke kufanele ifakwe ekudleni okunempilo.
Yimiphi imifino equkethe isitashi esiningi?
Imifino eminingi ethandwa kakhulu esiyidlayo emhlabeni wonke nasezweni lethu ingeyalesi sigaba.
- Amazambane amhlophe
- Ubhatata
- Umdumbula
- Ukolweni
- Ubhontshisi oluhlaza
- Ubhontshisi beLima
- I-squash yasebusika
- Ama-turnip
- I-Plantain
Ngakho-ke kufanele udle okungakanani kwalokhu?
Njengoba ziphezulu kancane kuma-carbohydrate nama-calories, kubalulekile ukuzidla ngokulinganisela. Lokhu kubaluleke kakhulu uma unesifo sikashukela noma uzama ukwehlisa isisindo. Isiphakamiso esijwayelekile ukuthi udle cishe izinkomishi ezi-4-6 zemifino enesitashi ngesonto. Kodwa-ke, uma unesifo esifana nesifo sikashukela, kungcono ukukhuluma nodokotela wakho mayelana nokuthi yiliphi inani elikufanele.
Manje ake sibheke imifino engenaso isitashi.
Le mifino inesitashi esincane kakhulu. Ngokuvamile iqukethe cishe amagremu ama-5 ama-carbohydrate ngokudla ngakunye. Lokho kungaba yindebe eyodwa yemifino eluhlaza noma i-1/2 yendebe yeminye imifino.
Futhi ziphansi kakhulu ngamakhalori, ngakho ungagcwalisa ipuleti lakho ngale mifino enomsoco ngaphandle kokwesaba.
Yimiphi imifino enesitashi esincane?
Lolu hlu lude kakhulu. Imifino eminingi esiyidla njalo iwela kulesi sigaba.
- Iklabishi, Iklabishi elinsomi
- Isitshalo seqanda
- I-broccoli
- Isipinashi
- Ubhontshisi
- Ukhamba olubabayo
- Ikhukhamba
- Utamatisi
- Upelepele obomvu (upelepele obomvu)
- I-Celery
- I-asparagus
Ungadla okungakanani kwalokhu?
Kuthiwa umuntu omdala kufanele adle cishe izinkomishi ezimbili kuya kwezintathu zemifino ngosuku. Into engcono kakhulu ongayenza ukuzama ukuthola cishe u-75%, noma izingxenye ezintathu kwezine, zenani lemifino oyidlayo emifino enesitashi esincane. Lokhu kusho ukuthi ungazidla lezi ngenhliziyo yakho yonke!
Uhlobo "oluhle" lwesitashi: Isitashi Esimelana Naso
Nansi into ebaluleke kakhulu kuwe. Eminye imifino enesitashi iqukethe uhlobo olukhethekile lwesitashi olubizwa ngokuthi "i-Resistant Starch." Into ekhethekile ngalolu hlobo lwesitashi ukuthi alugaywa emathunjini ethu amancane. Ngakho-ke, alukhuphuki ngokushesha amazinga kashukela egazini.
Kunalokho, lesi sitashi siya ngqo emathunjini amakhulu, lapho sivundiswa khona futhi sibe ukudla okuhle kwamagciwane awusizo emathunjini ethu.
Lokhu kunezinzuzo eziningana kithi:
- Kusiza ukulawula amazinga kashukela egazini (ukulawula i-glycemic).
- Kuvimbela ukuqunjelwa.
- Yehlisa amazinga e-cholesterol embi.
- Ukuzizwa usuthi kusiza ukulawula ukudla okungadingekile.
- Futhi kuyasiza ekunciphiseni ingozi yomdlavuza wamathumbu amakhulu.
Yikuphi ukudla okunesitashi esiningi esingamelani nokudla?
- Ubhontshisi
- Ama-lentile
- Ubhontshisi
- Obhontshisi abaluhlaza okotshani
- Iqabunga likabhanana
Nansi imfihlo encane: Uma upheka imifino enesitashi bese uyivumela ukuthi iphole ngaphambi kokudla, inani lesitashi esingamelani nokudla liyakhula. Isibonelo, uma wenza i-potato curry, bilisa amazambane ngosuku olwandulele, uwafake efrijini ubusuku bonke, bese uwapheka ngosuku olulandelayo. Ukuwafudumeza kabusha ngeke kuthinte inani lesitashi esingamelani nokudla.
Izimfihlo zempilo ezivezwa umbala wemifino
Kungakhathaliseki ukuthi zigcwele isitashi noma zine-fiber encane, yonke imifino igcwele izakhamzimba nama-antioxidants adingwa yimizimba yethu. Ukudla okucebile ngama-antioxidants kunganciphisa ingozi yezifo eziningi, njengesifo senhliziyo nomdlavuza. Kubalulekile ukudla imifino ehlukahlukene ngoba umbala ngamunye unikeza uhlobo oluhlukile lwe-antioxidant. Ake sibone ukuthi kanjani.
| Umbala wemifino | Izinzuzo eziyinhloko |
|---|---|
| Okubomvu (isib. utamatisi, ama-beet) | Kunciphisa ingozi yomfutho wegazi ophakeme, i-cholesterol ephezulu, kanye nokuvaleka kwemithambo yegazi. Kusiza ekuvikeleni umdlavuza kanye nokusebenza kobuchopho. |
| Okuluhlaza okwesibhakabhaka nokunsomi (isb. isitshalo seqanda, iklabishi elinsomi) | Kusiza ekuvimbeleni umdlavuza, isifo sohlangothi, kanye nesifo senhliziyo. Kubalulekile ekugugeni okunempilo kanye nenkumbulo. |
| Okuluhlaza (isib. isipinashi, i-broccoli, i-kale) | Kuvikela ekuwohlokeni kwe-macular. Kuvikela umdlavuza kanye ne-cholesterol embi. Kucebile nge-folate, ebalulekile komama abakhulelwe. |
| I-orenji kanye nophuzi (isib. izaqathi, ithanga, ubhatata) | Kuvimbela izifo zenhliziyo, kuthuthukisa ukubona, kuqinisa amasosha omzimba futhi kusiza ekwakheni amathambo aqinile. |
| Okumhlophe (isb. ikholifulawa, u-anyanisi, igalikhi) | Kusiza amasosha omzimba ukuthi asebenze kahle. Kuvikela ezinhlotsheni ezithile zomdlavuza. Kusiza ekunciphiseni i-cholesterol embi kanye nomfutho wegazi ophakeme. |
Eminye imibuzo ongase ube nayo
1. Yimiphi imifino enesitashi okufanele siyigweme ukuyidla?
Imifino emisha, engacutshungulwanga enesitashi ilungele kakhulu wena. Ngisho noma unesifo sikashukela noma uzama ukwehlisa isisindo, akudingeki uyeke ukuyidla ngokuphelele. Kodwa kunezinto ezithile okufanele uzigweme . Lokhu ukudla okuthosiwe kakhulu, okwenziwe ngezithako ezinamafutha amaningi njengososo, ibhotela, noshizi. Isibonelo, izinto ezifana nama-french fries nama-potato chips.
2. Ingabe ubhontshisi uyimifino enesitashi?
Yebo. Ama-chickpeas abhekwa njengemifino enesitashi. Angowomndeni we-legume. Lona umndeni ofanayo nobhontshisi nama-lentile.
3. Yimiphi imifino enesitashi esiningi?
Amazambane amhlophe nommbila yizinto zokudla eziqukethe isitashi esiningi. Izambane eliphakathi nendawo lingaqukatha amagremu angaphezu kuka-30 esitashi. Inkomishi yommbila ophekiwe inamagremu acishe abe ngu-30 esitashi.
Umlayezo Wokuya Nawe Ekhaya
- Kokubili imifino enesitashi kanye nengenayo istashi ilungele impilo yakho. Yomibili inikeza ukudla okunomsoco okudingwa yimizimba yethu futhi isivikela ezifweni.
- Imifino enesitashi (njengamazambane, ubhatata, kanye nomdumbula) inama-calories amaningi kanye nama-carbohydrate, ngakho-ke kubalulekile ukuyidla ngokulinganisela.
- Gcwalisa ingxenye enkulu yepuleti lakho ngemifino engenasitashi esiningi (njengeklabishi, isipinashi, namakhukhamba). Lokhu kuphephile ukudliwa.
- Ukuze uthole imiphumela emihle kakhulu, esikhundleni sokudla umbala owodwa wemifino, faka imifino ehlukahlukene enemibala, njengemibala yothingo, ekudleni kwakho.
- Uma unesifo esithile, njengesifo sikashukela noma ukukhuluphala ngokweqile, kuwukuhlakanipha ukubonisana nodokotela wakho mayelana nokudla okufanele kanye nezingxenye zokudla okufanele.
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