Ukhathele ukuzama izindlela ezahlukene zokunciphisa isisindo? Ukubala amakhalori nokulinganisa nokulinganisa ukudla kwakho kungaba umsebenzi onzima, akunjalo? Kodwa ucabangani ngendlela yokunciphisa isisindo ngaphandle kokubala amakhalori nokukhetha ukudla okufanele? Ukudla Okufana Noshukela! Kungenye yezindlela ezinjalo. Ukugxila okuyinhloko kwalokhu kudla ukulawula inani likashukela nofulawa ocolisisiwe esikudlayo.
Iyini isimiso esiyisisekelo sokudla kwe-Sugar Busters!?
Lolu hlelo lokudla lulula kakhulu. Luthi unganciphisa isisindo ngokulandela ukudla okucebile nge-fiber, izinhlobo ezifanele zezithelo, imifino, amaprotheni, kanye nokusanhlamvu okuphelele. Kodwa inselele enkulu ukuyeka ngokuphelele ushukela ocolisisiwe kanye nofulawa omhlophe.
Kalula nje, lokhu kudla kusekelwe ekudleni okunenkomba ye-glycemic ephansi (GI) . Manje ungase uzibuze ukuthi iyini inkomba ye-glycemic (GI). Kuyindlela yokulinganisa ukuthi ukudla esikudlayo kuphakamisa amazinga kashukela egazini ngokushesha kangakanani nokuthi kungakanani.
- Ukudla okune-GI ephezulu: Lokhu kugaywa ngokushesha futhi kubangele amazinga kashukela egazini akhuphuke ngokuzumayo.
- Ukudla okune-GI ephansi: Lokhu kugaywa kancane, okusiza ukugcina amazinga kashukela egazini ezinzile.
Cabanga ngakho, izinto ezifana nesinkwa esimhlophe, ilayisi elinsundu, amazambane, noshukela zinamanani aphezulu kakhulu e-GI. Kodwa lokho akusho ukuthi wonke ama-carbohydrate mabi. Le ncwadi ikufundisa ukuthi ungawadla kanjani ama-carbohydrate "amahle", ikakhulukazi okusanhlamvu okuphelele njengelayisi elinsundu nama-oats.
Umgomo oyinhloko wale ndlela ukulawula isisindo somzimba ngokulawula amazinga kashukela egazini.
Yiziphi izinto esingazidla nesingazidli?
Lokhu kudla akuvimbeli ngokuphelele noma yiziphi izinhlobo zokudla ezinkulu. Kodwa-ke, ukudla okunenkomba ephezulu ye-glycemic (GI) kumele kususwe . Ake sibone ukuthi kuyini lokhu.
| Ukudla Okuvunyelwe | Ukudla Okungavunyelwe |
|---|---|
| Izithelo nemifino:Izinhlobo eziningi zifanelekile. (isib. ama-apula, amawolintshi, amajikijolo, imifino eluhlaza) | Ezinye izithelo nemifino: Okuqukethwe ushukela ophezulu njengamazambane, ama-beet, ummbila, ikhabe, uphayinaphu. |
| Okusanhlamvu: Ilayisi elinsundu, isinkwa esiphelele, i-oatmeal, kanye ne-buckwheat. | Okusanhlamvu okucolisisiwe: isinkwa esimhlophe, ilayisi elinsundu, ukudla okwenziwe ngofulawa omhlophe (amakhekhe, amabhisikidi, amabhanisi). |
| Amaprotheni: Ubisi olunamafutha aphansi, ushizi, iyogathi, amaqanda, amantongomane, inhlanzi, kanye nenyama engenamafutha njengenyama yenkomo nengulube. | Ushukela namaswidi: Ushukela wetafula, i-soda, amaswidi, ushokoledi, ukudla okumnandi. |
| Izithambisi: Izithambisi zokwenziwa ezifana ne-Equal, i-Sweet'N Low ziyavunyelwa esikhundleni sikashukela. Kunconywa i-ayisikhilimu engenashukela. | Ukudla Okucutshunguliwe: Gwema ukudla okupakishwe emaphaketheni ngoba kungase kube noshukela ofihliwe. |
| Utshwala: Kuvunyelwe inani elincane lotshwala, ikakhulukazi iwayini elibomvu. | Ubhiya: Ubhiya awunconywa ngoba une-GI ephezulu. |
Kudinga umzamo ongakanani lokhu?
Into engcono kakhulu ngalokhu ukuthi akudingeki ubale amakhalori noma ulinganise ukudla kwakho. Kodwa kufanele uqaphele ngobukhulu besabelo.
Ezinsukwini zokuqala, kungaba usizo ukugcina incwadi ngale ndaba uze ukhumbule kahle ukuthi yini enhle nokuthi yini embi ukuyidla.
Ukulungiselela ukudla nokuthenga
Kungcono ukupheka ukudla kwakho ekhaya, ngoba ukudla okuningi okupakishiwe (ukudla okucutshunguliwe) okuthenga esitolo kungase kube noshukela ofihliwe esingazi ngisho nokuwazi. Yingakho kubaluleke kakhulu ukufunda amalebula lapho uthenga imikhiqizo.
Ukuzivocavoca umzimba
Ukuzivocavoca umzimba kuyanconywa nakanjani kanye nalokhu kudla. Ungenza noma yikuphi ukuzivocavoca okuthandayo. Ngisho nokuhamba imizuzu engama-30 ngosuku kwanele.
Ingabe lokhu kufaneleka kubantu abanezidingo ezikhethekile zokudla?
Ingabe ilungele abantu abadla imifino kuphela?
Uma ngikhuluma iqiniso, lokhu akulungele abantu abangadli inyama, njengoba lolu hlelo lokudla lukhuthaza izinga elithile lokudla okunamaphrotheni ezilwaneni.
Kulabo abadla ukudla okunamafutha aphansi?
Uma uvame ukulandela ukudla okunamafutha aphansi, okunama-carb amaningi, lokhu kungase kungabi kuhle kuwe. Ngoba ukudla okuningi okubizwa ngokuthi 'amafutha aphansi' emakethe kunamafutha amaningi. Ukudla kwe-Sugar Busters! Kutusa ukuthola ama-calories angu-30%-40% wansuku zonke emafutheni. Kodwa lokho akusho ukuthi amafutha amabi, kodwa amafutha anempilo kanye nenyama engenamafutha.
Kulabo abadla ukudla okunosawoti omncane?
Yebo, le ndlela ingaba usizo kakhulu uma udla ukudla okulawulwa usawoti. Le ndlela ihilela ukugwema ukudla okucutshungulwe, okunciphisa ngokwemvelo usawoti odliwayo. Kodwa-ke, kubalulekile ukunaka okuqukethwe yi-sodium kumalebula okudla.
Umbono wezokwelapha: Ingabe lokhu kuyasebenza ngempela?
Lona umbuzo obaluleke kakhulu. Ake sibone ukuthi umphakathi wezokwelapha uthini ngalokhu.
Ukwehlisa isisindo kuyinto eqinisekile uma ususa ukudla okufana namazambane, ummbila, ilayisi elinsundu, isinkwa esimhlophe, ama-beet, ubhiya, noshukela ocolisisiwe ekudleni kwakho. Uzobona imiphumela ngokushesha, ikakhulukazi uma uke wadla okuningi kwalokhu kudla ekudleni kwakho okuvamile.
Indlela ye-Sugar Busters! isebenza ngokunciphisa amakhalori avela kushukela owengeziwe kanye nokudla okucutshunguliwe bese ufaka ukudla okune-fiber eningi okukusiza uzizwe usuthi. Imifino ecebile nge-fiber, okusanhlamvu okuphelele, inyama engenamafutha amaningi, inhlanzi, amafutha anempilo, nezithelo kuyisisekelo sanoma yiluphi uhlelo lokunciphisa isisindo olunempilo.
Kodwa into ebaluleke kakhulu okufanele uyikhumbule ukuthi, naphezu kwezindaba zempumelelo zalabo abaye balandela lokhu kudla, abukho ubufakazi obanele besayensi bokuqinisekisa imiphumela yako.
Le ndlela ingafaneleka kakhulu kubantu abanesifo sikashukela noma abamelana ne-insulin . Isizathu salokhu ukuthi ibeka phambili ukudla okune-GI ephansi, okusiza ukulawula amazinga kashukela egazini.
Iseluleko esibaluleke kakhulu: Uma unesifo esithile (ikakhulukazi isifo sikashukela, isifo senhliziyo), qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokudla olufana nalolu.
Umlayezo Wokuya Nawe Ekhaya
- I-Sugar Busters! uhlelo lokudla olukusiza ukwehlisa isisindo ngaphandle kokubala amakhalori, ngokudla okulawula amazinga kashukela egazini (i-GI ephansi).
- Kulesi simo, kufanele ugweme ukudla okune-GI ephezulu, njengoshukela ocolisisiwe, ufulawa omhlophe, ilayisi elimhlophe, namazambane.
- Kukhuthazwa ukudla okusanhlamvu okuphelele, imifino ecebile nge-fiber, izithelo, amaprotheni angenamafutha amaningi kanye namafutha anempilo.
- Nakuba le ndlela iguquguquka, idinga ukuzibophezela okuthile njengoba kufanele ugweme ukudla okucutshunguliwe.
- Lokhu kungaba nzima kancane ukukulandela kumuntu odla njalo ngaphandle.
- Okubaluleke kakhulu: Njalo thintana nodokotela wakho ngaphambi kokuqala noma yikuphi ukudla okusha, ikakhulukazi uma unezinye izimo zezokwelapha.
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