Abantu abaningi bacabanga ukuthi uma bethola isifo sikashukela, ngeke baphinde bakwazi ukudla amaswidi. Uma bebona ucezu lwekhekhe noma ucezu lwekhekhe, imilomo yabo iyamanzi, kodwa abayidli ngoba besaba ukugula. Abanye abantu bacabanga ukuthi isifo sikashukela sidinga ukudla ukudla okukhethekile nokuyisicefe. Kodwa ingabe kunjalo ngempela? Ingabe isifo sikashukela siyisifo esidinga ukuthi uyeke ukujabulela ukudla ngokuphelele? Cha. Into ebaluleke kakhulu ukuqonda kahle ukuthi yini okufanele uyidle, ukuthi kufanele uyidle kangakanani, nokuthi kufanele uyidle nini. Ake sixoxe ngalokhu ngokucacile.
Ingabe ukudla okumnandi kuvinjelwe ngokuphelele?
Lokhu kungenye yemibono eyiphutha kakhulu ngesifo sikashukela. Esikhathini esidlule, odokotela babevame ukuthi abantu abanesifo sikashukela akufanele badle amaswidi, njengamaswidi, amakhekhe, nama-pie. Kodwa manje leyo nkolelo isishintshile. Ucwaningo olusha luthole ukuthi hhayi nje lokho esikucabanga njengoshukela, kodwa nokudla okunesitashi, njengamazambane nesinkwa, kungakhuphula amazinga kashukela egazini ngokushesha.
Kalula nje, umzimba wakho ucabanga ngoshukela kanye nesitashi njengento efanayo. Lokhu yilokho esikubiza ngokuthi ama-carbohydrate .
Into ebaluleke kakhulu ukulawula inani lama-carbohydrate owadlayo bese ukhetha amahle kakhulu, anempilo, kunokuyeka ushukela ngokuphelele.
Ake sithi uye emshadweni. Lapho ungadla khona ikhekhe elincane. Kodwa uma wenza kanjalo, kufanele unciphise inani lelayisi, amazambane, noma isinkwa obuhlela ukusidla ngaleso sikhathi. Lokho kusho ukuthi ushintsha i-carbohydrate eyodwa ngeyinye.
Kodwa uma uthanda ukudla okumnandi, ungakhetha iziphuzo, amaswidi, kanye nama-dessert enziwe ngezinto ezinambithekayo (ezithathela ushukela esikhundleni) . Eziningi zalezi azinawo ama-carbohydrate noma ama-calories. Ngakho ngeke zithinte kakhulu uhlelo lwakho lokudla.
Kodwa kukhona okunye okuhle. Uma unciphisa ushukela wakho nokudla okumnandi amasonto ambalwa, umzimba wakho kanye nezinzwa zakho zokunambitha zizojwayela. Ngemva kwalokho, ngeke uzizwe ulangazelela amaswidi njengoba wawuvame. Ngisho nokudla izithelo ezintsha kuzoqala ukunambitheka kamnandi futhi kwanelise.
Kulungile yini ukuphuza utshwala obuncane?
Lona futhi umbuzo abantu abaningi abanawo. Impendulo ithi, kulungile ukuwuthatha ngaphakathi kwemingcele . Kodwa kunemibandela yalokho futhi.
Uma uphuza utshwala, kufanele uqaphele lezi zinto:
- Udinga ukugcina amazinga kashukela egazini lakho elawulwa. Ukuphuza utshwala lapho ushukela egazini lakho ungalawuleki kungaba yingozi.
- Uma unomonakalo wezinzwa ngenxa yesifo sikashukela, kufanele ugweme ukuphuza utshwala.
- Into ebaluleke kakhulu ukukhuluma nodokotela wakho bese uthola imvume ngaphambi kokuphuza utshwala.
Uma udokotela wakho ekuvumela, ungathatha inani elincane kakhulu. Inani elinconywayo ngokuvamile yileli:
- Kwabesifazane: isiphuzo esisodwa esijwayelekile ngosuku
- Kwabesilisa: iziphuzo ezimbili ezijwayelekile ngosuku
Ake sichaze ukuthi iyini "isiphuzo esijwayelekile".
| Uhlobo lotshwala | Usayizi wesiphuzo esisodwa esijwayelekile |
|---|---|
| Iwayini | Ama-ounces angu-5 (cishe ama-150 ml) |
| Ubhiya | Ama-ounces angu-12 (cishe ama-350 ml) |
| Utshwala obuqinile njengo-arak (Utshwala obuqinile) | Ama-ounces angu-1.5 (cishe ama-millilitha angu-45) |
Kuyiqiniso yini ukuthi ukudla i-fiber eningi kusiza ukulawula ushukela egazini?
Yebo, le ndaba iyiqiniso. Ukudla ukudla okucebile nge- fiber (ngaphezu kwamagremu angu-50 ngosuku) kungasiza ekwehliseni amazinga kashukela egazini.
Kwenzeka kanjani lokho?
Kulula. Ukudla okucebile nge-fiber kuthatha isikhathi eside ukuze imizimba yethu igaye. Ngakho-ke, i-glucose (uhlobo lukashukela) kulokho kudla imuncwa kancane kancane, kunokuba ikhishwe egazini ngesikhathi esisodwa. Lokhu kusiza ukulawula ukwanda kukashukela egazini.
Kunezinye izinzuzo zokudla i-fiber eningi:
- Kusiza ukunciphisa amazinga e-cholesterol egazini.
- Kukusiza ukuthi wehlise isisindo.
- Ukudla ngokungadingekile kuyalawulwa ngoba uzizwa usuthi ngisho nangemva kokudla kancane.
- Kuqeda izinkinga ezifana nokuqunjelwa.
Yikuphi ukudla okune-fiber eningi?
- Izithelo nemifino emisha (ikakhulukazi eluhlaza)
- Isinkwa nama-crackers enziwe ngokusanhlamvu okuphelele
- Imifino efana nobhontshisi, ubhontshisi, kanye ne-lentile
- Ibhali, i-oats
Kodwa qaphela. Ngezinye izikhathi ukudla okubhalwe ukuthi "kune-fiber eningi" kungase kube noshukela owengeziwe. Ngakho-ke kubalulekile ukufunda ilebula ngaphambi kokuthenga ukudla.
Ingabe kuyingozi ukudla amaprotheni amaningi kakhulu?
Amaprotheni abalulekile emizimbeni yethu. Kodwa-ke, kwabanye abanesifo sikashukela, ukudla ukudla okunamaphrotheni amaningi kungaba yingozi. Ikakhulukazi, uma unezinkinga zezinso , udinga ukuqaphela kakhulu ngalokhu.
Ngisho nezinhlangano ezinkulu njenge-American Diabetes Association zithi uma umuntu enezinkinga zezinso, kufanele athole phakathi kuka-15% no-20% wamakhalori akhe aphelele ansuku zonke avela kumaprotheni.
Nokho, ukuze wazi kahle ukuthi yiliphi inani leprotheni elikufanele, kungcono ukukhuluma nodokotela wakho.
Yenza izinqumo ezinhle uma kukhulunywa ngamaprotheni. Esikhundleni sokusika inyama enamafutha, khetha:
- Imifino efana nobhontshisi nobhontshisi
- Inhlanzi
- Inkukhu engenasikhumba
Uma ufuna ukwehlisa isisindo, okudingeka ukwenze nje ukunciphisa ukudla kwakho kwama-calories nsuku zonke cishe ngama-500 ngenkathi udla ukudla okulinganiselayo. Ukwenza kanjalo kuzokusiza ulahlekelwe cishe yi-10% yesisindo somzimba wakho ngaphandle kokubeka izinso zakho engozini.
Umlayezo Wokuya Nawe Ekhaya
- Akudingeki uyeke ngokuphelele ukudla amaswidi ngoba nje unesifo sikashukela. Ungadla inani elincane kakhulu bese ulishintsha ngelinye i-carbohydrate.
- Uma uphuza utshwala, kwenze lokho ngaphansi kweseluleko sikadokotela wakho, futhi ngobuningi obuncane kakhulu. Gwema utshwala uma ungalawuli ushukela egazini lakho.
- Faka ukudla okucebile nge-fiber, njengemifino, ubhontshisi, okusanhlamvu okuphelele, namantongomane, ekudleni kwakho. Lokhu kuzosiza kakhulu ekulawuleni amazinga kashukela egazini.
- Ukudla amaprotheni amaningi kungaba yingozi, ikakhulukazi kubantu abanesifo sezinso. Khetha imithombo yamaprotheni angenamafutha amaningi (inhlanzi, inkukhu).
- Into ebaluleke kakhulu ukukhuluma nodokotela wakho noma isazi sokudla bese udala uhlelo lokudla olukufanele, kunokuba wenze izinqumo ngokudla kwakho wedwa.
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