Uma udokotela wakho ekutshela ukuthi unesifo sikashukela sohlobo lwesibili, cishe ukhathazeka kakhulu ngalokho okudlayo nokuphuzayo, akunjalo? "Kufanele ngidle ini manje?", "Ingabe lokhu kulungile?", "Ingabe ushukela wami wegazi uzokhuphuka uma ngidla kakhulu?" Cishe unemibuzo eminingi engqondweni yakho. Kodwa ungakhathazeki. Eqinisweni, uma ukhetha ukudla okufanele ukudla, ungalawula isifo sakho sikashukela futhi uzivikele emiphumeleni emibi engase ibangelwe yiso, njengesifo senhliziyo, ukukhuluphala ngokweqile, kanye nomfutho wegazi ophakeme.
Ukudla okuhle kuyinto enikeza imizimba yethu ukudla okunomsoco namandla ayidingayo, futhi kusishiye sizizwa sanelisekile futhi sanelisekile. Ake sibheke ukuthi singazenza kanjani lezi zinto ngendlela efanele.
Kuyini Ukubala Ama-Carbohydrate?
Kalula nje, ama-carbohydrate ushukela, izitashi, kanye ne-fiber etholakala ekudleni okuningi esikudlayo. Isibonelo, okusanhlamvu (irayisi, isinkwa), izithelo, ubisi, kanye nemikhiqizo yobisi kuqukethe ama-carbohydrate. Imizimba yethu iguqula lawa ma-carbohydrate abe yi-glucose, esetshenziselwa amandla. Lokhu kusho ukuthi ama-carbohydrate, ngaphezu kwanoma yikuphi okunye ukudla, anomthelela omkhulu emazingeni kashukela egazini lakho.
Ukubala ama-carbohydrate kuyindlela yokuhlela ukudla kwakho. Kukusiza ukwazi ukuthi mangaki ama-carbohydrate owadlayo ngosuku. Le ndlela isiza umuntu onesifo sikashukela ukuthi agcine leli nani lisezingeni elifanele. Ngale ndlela, kulula ukulawula amazinga kashukela egazini.
Odokotela bavame ukuncoma le ndlela kubantu abanesifo sikashukela abathatha i-insulin. Ngemuva kwalokho ungalungisa umthamo wakho we-insulin ukuze uhambisane nenani lama-carbohydrate owadlayo.
Ama-carbohydrate alinganiswa ngamagremu. Bheka inani lama-carbohydrate ekudleni okudlayo bese uhlanganisa inani eliphelele olidlayo ngokudla ngakunye. Ngokuvamile, kuwumqondo omuhle ukudla phakathi kwamagremu angu-45-60 ama-carbohydrate ngokudla okuyinhloko kanye namagremu angu-15-20 ngokudla okulula ngakunye.
Kodwa khumbula into eyodwa. Akuwona wonke ama-carbohydrate adalwe ngokulinganayo. Izithelo ezintsha, imifino, okusanhlamvu okuphelele, kanye nobisi olunamafutha aphansi yizona zindlela ezinhle kakhulu zokuthola ama-carbohydrate. Lokhu kungenxa yokuthi ukudla okucebile nge-fiber kunciphisa ukumuncwa kukashukela emzimbeni njengoba kudlula emathunjini ethu. Lokhu kusho ukuthi akukho ukwanda okungazelelwe kukashukela egazini.
Udokotela wakho noma isazi sokudla angakwenzela uhlelo lokudla oluthile.
Iyini inkomba ye-glycemic?
Ngaphezu kokuqukethwe kwama-carbohydrate, ukudla nakho kunenani elibizwa ngokuthi i-Glycemic Index (GI). Leli nani lilinganisa ukuthi ukudla kuphakamisa ngokushesha kangakanani amazinga kashukela egazini lakho. Leli nani lisuka ku-0 liye ku-100.
- Ukudla okune-GI ephezulu: Ukudla okufana noshukela ocolisisiwe kuguqulwa kube ushukela ngokushesha kakhulu ngumzimba. Lokhu ukudla okune-GI ephezulu.
- Ukudla okune-GI ephansi: Lokhu kuthatha isikhathi eside ukugaya nokukhipha ushukela kancane. Ngokuvamile kugcwele i-fiber, amaprotheni namafutha.
Ukukhetha ukudla okune-GI ephansi kungasiza ukugcina amazinga kashukela egazini lakho ezinzile. Kodwa inkomba ye-glycemic ayiyona indlela ephelele yokulinganisa. Isibonelo, ukudla okune-GI ephansi kungaba nama-calories aphezulu noma amafutha angenampilo. Akunaki futhi ukuthi ukupheka kanjani noma yini enye oyidlayo ngakho. Isibonelo, uma udla i-carbohydrate enamaprotheni noma amafutha, inciphisa ukumuncwa kwe-carbohydrate.
Ukudla Okuphezulu Okusiza Ukulawula Isifo Sikashukela
Lokhu kudla kugcwele izakhamzimba ezifana ne-fiber, amavithamini, kanye namaminerali asivikela kushukela nezinye izifo. Ake sibheke ukuthi ziyini.
| Uhlobo lokudla | Izici ezikhethekile nemiyalelo |
|---|---|
| Imifino eluhlaza okotshani (Isipinashi, Gotu Kola, Mukunuwenna, Kankun) | Ziphansi ngamakhalori nama-carbohydrate, kodwa zinokudla okunomsoco okuphezulu. Zine-GI ephansi, okusiza ukulawula ushukela egazini. Zicebile futhi nge-magnesium yamaminerali, esiza i-insulin ukusebenza emzimbeni. |
| Amajikijolo nezithelo ezinoshukela ophansi (I-Strawberry, i-guava, i-nectarine) | Uma ufisa into emnandi, khetha into efana nale. Igcwele i-fiber, amavithamini, kanye nama-antioxidants. Ucwaningo lukhombisile ukuthi ukudla izithelo ezine-GI ephansi kunganciphisa umfutho wegazi kanye nengozi yesifo senhliziyo. |
| Inhlanzi enamafutha (I-Salmon, i-tuna, ama-sardine, i-herring) | Zama ukudla izinhlanzi okungenani kabili ngesonto. Amafutha e-omega-3 kulezi zinhlanzi anciphisa ukuvuvukala emzimbeni. Avikela ezifweni zenhliziyo kanye ne-retinopathy yesifo sikashukela. Esikhundleni sokuzithosa ngokujulile , ukuzigrila, ukuzibhaka, noma ukuzipheka ngomusi. |
| Amantongomane (Amantongomane, ama-alimondi, ama-cashew) | Ucwaningo lubonisa ukuthi abantu abanesifo sikashukela abadla amantongomane banengozi encane yesifo senhliziyo. Agcwele amafutha anempilo, amaprotheni, kanye ne-fiber, okusiza ukuthi uhlale ugcwele futhi ugcine amazinga kashukela egazini lakho ezinzile. |
| Okusanhlamvu Okuphelele (Ilayisi le-bran, amabele, i-oats) | Uma uthenga isinkwa ne-pasta, bheka amagama athi "okuphelele" kulebula. Zine-fiber eningi kunesinkwa esimhlophe nelayisi elimhlophe. Zine-GI ephansi. Ngakho-ke, zisiza ekugcineni ushukela egazini uzinzile. |
| Amazambane Amnandi | Ubhatata ungcono kunamazambane. Ane-fiber eningi kanye ne-vitamin A, okuhle empilweni yamehlo. Zama ukufafaza isinamoni encane phezulu. Isinamoni nayo icatshangwa ukuthi isiza umzimba ukusebenzisa i-insulin kangcono. |
| Imbewu yemidumba (Ama-lentile, ubhontshisi, ubhontshisi oluhlaza) | Lezi zilungele inhliziyo kanye nesifo sikashukela. Ukuzidla njengengxenye yokudla okune-GI ephansi kungasiza ekwehliseni amazinga kashukela egazini. Uma usebenzisa ezisemathinini, zihlanze kahle ukuze ususe noma yimuphi usawoti owengeziwe. |
| Ubisi neyogathi | I-Vitamin D ekudleni kobisi ingasiza ukusebenza kwe-insulin. Khetha ama-yogurt anoshukela omncane kanye nobisi olunamafutha amancane noma olungenawo amafutha. |
| Izithelo ze-citrus (Orange, orange) | Lezi zilungele ukuthola i-vitamin C.Kodwa kungcono kakhulu ukudla isithelo sonke kunokuphuza ujusi, ngoba i-fiber esithelweni iyasiza ekugayweni kokudla futhi ivimbele ukwanda okungazelelwe koshukela egazini. |
Isexwayiso esikhethekile mayelana ne-grapefruit!
Kufanele uqaphele kancane nge-grapefruit, njengoba ingasebenzisana neminye imithi. Ikakhulukazi, ingasebenzisana nemithi yesifo sikashukela efana ne-repaglinide, okubangela ukuthi ushukela wegazi lakho wehle kakhulu (hypoglycemia).
I-Grapefruit ixhumana nemithi elandelayo:
- Eminye imithi ehlisa i-cholesterol, isibonelo i-atorvastatin (Lipitor) kanye ne-simvastatin (Zocor).
- Imithi yokucindezela kwegazi efana ne-nifedipine (Procardia).
Ngakho-ke, ngaphambi kokuba udle i-grapefruit, qiniseka ukuthi uthintana nodokotela wakho ukuqinisekisa ukuthi ayiphazamisi imithi oyiphuzayo.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla okudlayo kunomthelela omkhulu ekulawuleni isifo sikashukela sohlobo lwesibili, ngakho-ke qaphela ukuthi udlani.
- Faka okusanhlamvu okuphelele, okunemifino emisha, kanye namaprotheni anempilo (izinhlanzi, ubhontshisi) ekudleni kwakho.
- Ukuqonda ukubalwa kwama-carbohydrate kanye ne-glycemic index (GI) kungaba usizo olukhulu ekulawuleni amazinga kashukela egazini lakho.
- Nciphisa ukudla okunoshukela neziphuzo, kanye nokudla okwenziwe ngofulawa ocolisisiwe (isinkwa esimhlophe, amakhekhe) ngangokunokwenzeka.
- Xhumana nodokotela wakho noma isazi sokudla ukuze uthuthukise uhlelo lokudla olungcono kakhulu kuwe.
- Okunye ukudla, njenge-grapefruit, kungathintana nemithi oyiphuzayo, ngakho-ke kuwukuhlakanipha ukubonisana nodokotela wakho ngaphambi kokufaka noma yini entsha ekudleni kwakho.
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