Uma ucabanga ngamapheya, ayizithelo ezimnandi, akunjalo? Kodwa umuntu onesifo sikashukela unemibuzo embalwa kanye nokwesaba okuncane ngokudla izithelo. "Ingabe ukudla lokhu kuzokwandisa ushukela egazini lami?", "Ngingadla malini?" Kumelwe ukuthi uyazibuza. Ngakho-ke namuhla, ake sixoxe ngobudlelwano phakathi kwesifo sikashukela namapheya, ukuze sithole izimpendulo zayo yonke imibuzo yakho.
Amapheya athinta kanjani amazinga kashukela egazini lakho?
Njengomuntu onesifo sikashukela, enye yezinto ezibaluleke kakhulu ongayenza ukulawula amazinga kashukela egazini lakho. Ngakho ake sibone ukuthi amapheya akuthinta kanjani lokhu.
Kunesilinganiso sokuthi ukudla esikudlayo kuphakamisa ngokushesha kangakanani amazinga ethu kashukela egazini, esibizwa ngokuthi i-Glycemic Index (GI) . Sisukela ku-1 kuya ku-100. Uma i-GI iphakeme, kulapho ukudla kuphakamisa khona ushukela egazini ngokushesha.
Izindaba ezinhle ukuthi amapheya ayizithelo ezine-GI ephansi kakhulu . I-GI yamapheya iphakathi kuka-20 no-49. Lokhu kusho ukuthi ukudla amapheya ngeke kubangele amazinga kashukela egazini lakho akhuphuke ngokuzumayo.
Ngakho-ke kungani inani le-GI lamapheya liphansi kangaka?
Isizathu esiyinhloko salokhu okuqukethwe kwe -fiber ephezulu kumapheya. Cabanga nje, ipheya elilodwa elincane liqukethe cishe amagremu ayi-7 e-fiber. Lokho cishe kungama-20% e-fiber oyidingayo ngosuku. (Ngokwesilinganiso, owesifazane udinga cishe amagremu angama-25 e-fiber ngosuku, kanti indoda idinga cishe amagremu angama-38.) Le fibre isiza ukulawula izinga lokugaya ukudla kanye noshukela okufakwa ngalo egazini.
Futhi, amapheya aqukethe imibala ebizwa ngokuthi ama-anthocyanins, ewanika umbala wawo omuhle. Ezinye izifundo zisikisela ukuthi lokhu kungasiza ekunciphiseni ingozi yokuthola isifo sikashukela sohlobo 2. Kodwa-ke, kudingeka ucwaningo olwengeziwe ngalokhu.
Akukhona nje kuphela ukulawula ushukela, kodwa kunezinye izinzuzo eziningi!
Amapheya awasiwo nje kuphela isithelo esimnandi, kodwa ayisidlo esimnandi esigcwele izinzuzo zokudla okunempilo.
- Amavithamini namaminerali: Ngaphezu kwefayibha, amapheya aqukethe i-vithamini C, i-vithamini K, i-potassium , kanye nama-antioxidants amaningi avikela amangqamuzana emizimbeni yethu.
- Kuhle ohlelweni lokugaya ukudla: Amapheya alungele kakhulu impilo yamathumbu akho. Amapheya angaletha impumuzo kulabo abanezimo ezifana nokuqunjelwa.
- Impilo yenhliziyo: Kukhona nobufakazi bokuthi ama-antioxidants asezithelweni ezifana namapheya asiza ekunciphiseni ingozi yesifo senhliziyo kanye namazinga aphezulu e-cholesterol.
Kufanele futhi ucabangele lezi zinto uma udla amapheya.
Kungakhathaliseki ukuthi amapheya awusizo kangakanani, kunezinto ezimbalwa okudingeka uziqaphele njengomuntu onesifo sikashukela.
Inani lama-carbohydrate
Njengomuntu onesifo sikashukela, kufanele uhlale uqaphela ama-carbohydrate akho. Ipheya elincane liqukethe cishe amagremu angu-22 ama-carbohydrate . Lokho cishe kungama-1.5 ama-carbohydrate. Ngakho-ke qiniseka ukuthi ucabangela leli nani uma ufaka amapheya ekudleni kwakho kwansuku zonke. Ukudla amapheya amaningi ngesikhathi esisodwa akuwona umqondo omuhle.
Iyiphi indlela engcono yokudla?
Njengazo zonke izithelo, indlela engcono kakhulu yokudla amapheya ukuwadla ephelele . Lokho kusho ukuthi ngesikhumba . Lokhu kungenxa yokuthi isikhumba siqukethe izakhamzimba eziningi, ikakhulukazi i-fiber kanye nama-antioxidants. Kodwa ungakhohlwa ukuwageza kahle ngaphambi kokudla.
Kuthiwani ngamapheya asemathinini nawomisiwe?
Uma amapheya amasha ehlala kunzima ukuwathola, ungase ucabangele amapheya asemathinini noma omisiwe. Kodwa kufanele uqaphele kakhulu ngalokho. Ake sibone ukuthi kungani.
| Uhlobo lwepheya | Okudingeka ukwazi | Yini engcono kakhulu? |
|---|---|---|
| Amapheya amasha | Iningi lokudla okunomsoco lisekhasini. Ngakho-ke yidla kanye nekhasi. Kodwa ligeze kahle. | Lena yindlela engcono kakhulu futhi enconywe kakhulu . |
| Amapheya asemathinini | Lezo ezenziwe ngesiraphu kashukela zinoshukela owengeziwe omningi. Funda ilebula ngokucophelela. | Khetha lawo athi "apakishwe emanzini" noma "apakishwe kujusi ongu-100%. |
| Amapheya omisiwe | Ngisho noma i-fiber nezakhamzimba zisekhona, okuqukethwe ushukela kuphezulu kakhulu. Kudingeka uqaphele kakhulu ngenani olidlayo. | Yidla inani elincane kakhulu, noma kungcono ukuligwema ngokuphelele. |
Indlela yokwengeza amapheya ekudleni kwakho
Ngaphandle kokudla amapheya nje, ungawafaka ekudleni kwakho ngezindlela ezahlukene ezimnandi.
- Sika zibe yizicucu bese uzifaka esaladini lakho.
- Sika izingcezu bese uzibeka phezu kweyogathi ngesikhathi sokudla kwasekuseni.
- Yidle i-grilled noma i-poasted isikhashana.
Izithelo ezizwakala sengathi “amapheya” kodwa ezingewona amapheya
Kukhona izithelo emhlabeni ezibizwa ngokuthi 'ipheya' kodwa empeleni aziwona amapheya. Isibonelo 'ipheya elihlabayo'. Luhlobo lwe-cactus. Futhi 'ipheya le-balsam' lifana ne -gourd esiyazi kahle. Ngakho-ke ungazididanisi lezi namapheya.
Umlayezo Wokuya Nawe Ekhaya
- Amapheya ayizithelo ezinhle kakhulu kulabo abanesifo sikashukela. Inkomba yawo ye-glycemic ephansi (GI) kanye nokuqukethwe kwawo okuphezulu kwe-fiber kusiza ukulawula amazinga kashukela egazini.
- Into engcono kakhulu ukudla ipeya elisha, ligezwe kahle, futhi lifakwe ikhasi.
- Qaphela inani olidlayo. Qaphela inani lama-carbohydrate kupheya elilodwa bese ulilungisa ngokwesimiso sakho sokudla kwansuku zonke.
- Gwema amapheya asemathinini afakwe isiraphu kashukela kanye namapheya omisiwe anoshukela omningi.
- Kuphephile futhi kungcono ukukhuluma nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ekudleni kwakho, ikakhulukazi uma unesifo esifana nesifo sikashukela.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho