Uma unesifo sikashukela, noma usengozini enkulu yokuba nesifo sikashukela, kungenzeka ukuthi uke wezwa indaba yokuthi uju lungcono kunoshukela. Abaningi bethu bacabanga ukuthi uju lungokwemvelo ngakho-ke alubangeli monakalo. Kodwa ingabe kunjalo ngempela? Uju nalo luhlobo lukashukela, okusho ukuthi luyi-carbohydrate. Ngakho-ke njengomuntu onesifo sikashukela, ikakhulukazi uma usebenzisa imithi efana ne-insulin, udinga ukuqaphela kakhulu inani lama-carbohydrate owadlayo ngosuku. Ake sixoxe ngalokhu ngokuningiliziwe namuhla.
Yini ngempela ekuju?
Kalula nje, uju luyinto emnandi eyenziwe yizinyosi nge-nectar. Lo shukela uhlukaniswa ube ushukela olula ngaphakathi kwendlu yezinyosi. Njengoba ungezwa ekudleni esikuthenga esitolo, uju luphinde luwele esigabeni "sikashukela owengeziwe."
Uju luwukudla okuqukethe ama-carbohydrate amaningi. Okusho ukuthi, lugcwele ushukela olula obizwa ngokuthi i-glucose ne-fructose.
Cabanga nje, isipuni soju olujwayelekile siqukethe:
- Cishe amakhalori angu-61
- Amagremu angu-17 kashukela
- Amagremu angu-17 ama-carbohydrate
- Amaprotheni amancane kakhulu kanye ne-fiber
Ngaphezu kwalokhu, kunezinye izimbiwa ezifana ne-potassium, i-calcium, kanye ne-vitamin C, kodwa inani lazo alibalulekile nhlobo. Ngakho-ke akunasizathu sokubheka uju ukuze uthole ukudla okunempilo.
Uju noma ushukela? Uyini umehluko omkhulu?
Lona umbuzo wonke umuntu anawo. Kunezinhlobo eziningana zomehluko omkhulu phakathi koju noshukela omhlophe esiwusebenzisayo. Okubaluleke kakhulu kulokhu yi-Glycemic Index (GI).
Kalula nje, inkomba ye-glycemic (GI) iyisilinganiso sokuthi ama-carbohydrate esiwadlayo akhuphula ngokushesha kangakanani amazinga ethu kashukela egazini. Uma i-GI iphakeme, amazinga kashukela egazini akhuphuka ngokushesha.
Ake siwuqonde kahle lo mehluko kusukela kuthebula elingezansi.
| Isihloko sokuqhathanisa | Uju | Ushukela omhlophe (Ushukela Wethebula) |
|---|---|---|
| Ukudla okunempilo | Iqukethe inani elincane kakhulu lamavithamini namaminerali. Inezakhiwo zokulwa nama-antioxidant. | Ayinawo amavithamini noma amaminerali futhi ibhekwa “njengamakhalori angenalutho.” |
| Inkomba ye-Glycemic (GI) | Inani le-GI licishe libe ngu-50 (elimaphakathi). Likhuphula amazinga kashukela egazini, kodwa kancane kancane kunoshukela. | Inani le-GI licishe libe ngu-80 (phezulu). Likhuphula amazinga kashukela egazini ngokushesha okukhulu. |
Njengoba ubona kuleli thebula, uju luyindlela engcono kakhulu esikhundleni sikashukela. Okusho ukuthi, noma ngabe usebenzisa uju, amazinga kashukela egazini lakho azokhuphuka nakanjani. Ngakho-ke, kunzima ukucabanga ukuthi umuntu onesifo sikashukela uzothola inzuzo enkulu ngokufaka ushukela esikhundleni sawo.
Ngakho-ke, umuntu onesifo sikashukela akanakudla uju?
Akukho mthetho othi awukwazi ukukudla. Kodwa kufanele uqaphele kakhulu ngalezi zinto.
Nakuba uju lune-GI ephansi kunoshukela omhlophe, luphinde luqukethe ushukela obizwa ngokuthi i-fructose kanye ne-glucose. Lokhu kugaywa ngokushesha yimizimba yethu. Ngakho-ke, uma usebenzisa i-insulin, udinga ukuqapha ngokucophelela wonke ushukela owudlayo, okuhlanganisa noju.
Into ebaluleke kakhulu ukulawula ukudla. Kunomehluko omkhulu phakathi kokufaka amaconsi ambalwa oju etiyeni lakho nokufaka izipuni eziningana zoju ekudleni kwakho.
Ngakho-ke, into engcono kakhulu ongayenza ukukhuluma nodokotela wakho noma udokotela okweluleka ngesifo sikashukela bese ebuza ukuthi ungakanani uju oluphephile ongaludla ngosuku.
Kuyiqiniso noma cha ukuthi uju "luhle" kushukela?
Ochwepheshe abavumelani ngalokhu. Ezinye izifundo zikhombisile ukuthi uju lunezakhiwo zokulwa nokuvuvukala kanye ne-antioxidant. Lokhu kungabaluleka ngoba abantu abanesifo sikashukela bangase babe namazinga aphezulu okuvuvukala emizimbeni yabo. Kodwa-ke, kunezinye izithelo nemifino eminingi enikeza lawa ma-antioxidants ngaphandle kokuphakamisa ushukela egazini.
- Ezinye izifundo ezincane zikhombisile ukuthi ukudla izinhlobo ezithile zoju kunciphisa kancane amazinga kashukela egazini ekuseni.
- Kodwa-ke, olunye ucwaningo lusikisela ukuthi abantu abadla uju oluningi nsuku zonke banezinga eliphezulu lokuhlolwa kwe-HbA1c , okubonisa amazinga ajwayelekile kashukela egazini ezinyangeni ezi-2-3 ezedlule.
Ngenxa yokuthi iningi lalezi zifundo lenziwe kusetshenziswa amaqembu amancane, ososayensi bathi kudingeka ucwaningo olwengeziwe ukuze kutholakale ukuthi uju lunazo yini izinzuzo zesifo sikashukela.
Uhlobo luni loju olufanele umuntu onesifo sikashukela?
Kunezinhlobo zoju ezingaphezu kuka-300 emhlabeni. Sivame ukuzithola ngezindlela ezimbili:
1. Uju Olungaphekiwe: Lolu lufakwa ebhodleleni ngqo kusuka esidlekeni. Njengoba kuncane ukuhluzwa, izakhamzimba zemvelo zoju, ama-antioxidants, kanye nempova yezinyosi kuyagcinwa.
2. Uju Oluhlungiwe/Olufakwe Amanzi: Lokhu kucutshungulwa ngokufudumeza (ukufutha), ukuhlunga kahle, nokususa amagciwane ukuze kube lula ukuwagcina. Ezinye izakhamzimba zingase zibhujiswe phakathi nale nqubo. Ngezinye izikhathi, ushukela ungangezwa nalokhu.
Zombili izinhlobo zingakhuphula amazinga kashukela egazini lakho. Kodwa-ke, uma ukhetha umuntu onesifo sikashukela, uju olungaphekiwe, olungenashukela owengeziwe futhi olunomsoco kancane, luyindlela engcono kakhulu.
Umlayezo Wokuya Nawe Ekhaya
- Nakuba uju luyisithako semvelo, lusakhuphula amazinga kashukela egazini lakho, kodwa lukwenza ngesivinini esiphansi kunoshukela omhlophe.
- Uma unesifo sikashukela, ungasebenzisa uju, kodwa ngobuningi obuncane kakhulu . Futhi ungakhohlwa ukulubala ekudleni kwakho kwama-carbohydrate.
- Uma ukhetha, uju oluhlaza , olungenashukela owengeziwe, lungcono esikhundleni soju olucutshunguliwe.
- Ngaphambi kokufaka uju ekudleni kwakho, qiniseka ukuthi ukhuluma nodokotela wakho futhi uthole iseluleko ngenani elifanele neliphephile kuwe.
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