Uma unesifo sikashukela, kufanele ucabange kakhudlwana ngalokho okudlayo nokuphuzayo kunabantu abaningi, akunjalo? Kungenzeka ukuthi uqaphele ukuthi amazinga kashukela egazini lakho akhuphuka ngokuzumayo uma udla ukudla okuthile. Empeleni lokhu kuyinkinga kubantu abaningi. Ngakho-ke namuhla, ake sixoxe ngama-carbohydrate kanye ne-fiber, izakhamzimba ezimbili ezithinta ngqo amazinga kashukela egazini lomuntu onesifo sikashukela, kodwa futhi zibalulekile emzimbeni wethu.
Buyini ubudlelwano phakathi kwama-carbohydrate nesifo sikashukela?
Kalula nje, ama-carbohydrate ayiwona uphethiloli oyinhloko onikeza amandla emizimbeni yethu. Atholakala ekudleni okuningi esikudlayo nsuku zonke.
Cabanga nje, konke esikudlayo, okuhlanganisa ilayisi, isinkwa, ama-noodle, ukudla okunofulawa njenge-pasta, amazambane, amazambane amnandi, kanye ne-cassava, kanye namaswidi, izithelo, ubisi, kanye ne-yogurt, kuqukethe ama-carbohydrate ngezinga elikhulu noma elincane.
Nasi isizathu sokuthi umuntu onesifo sikashukela kufanele aqaphele kakhulu ama-carbohydrate: Ama-carbohydrate angakhuphula amazinga kashukela egazini ngokushesha kakhulu kuneprotheni noma amafutha angena emzimbeni.
Uma udla ama-carbohydrate amaningi ngesikhathi esisodwa kunalokho i-insulin yomzimba wakho engakuthwala, ushukela owengeziwe uyanqwabelana egazini lakho. Umphumela uba ushukela ophezulu egazini. Ngokufanayo, uma udla ama-carbohydrate ambalwa kunalokho umzimba wakho okudingayo, ushukela wakho wegazi ungehla kakhulu. Yingakho kubalulekile ukugcina leli bhalansi.
Ingabe "Ukubala Ama-Carbohydrate" kuzosiza?
Yebo, impela. Enye yezindlela ezinhle kakhulu zokugcina lokhu kulinganisela ukuzijwayeza "ukubala ama-carbohydrate." Lokhu kusho ukubala inani lama-carbohydrate ngamagremu ekudleni ngakunye noma esiphuzweni osidlayo bese ukuhlukanisa ngokulinganayo phakathi kokudla kwakho usuku lonke.
Le ndlela ivimbela umzimba wakho ekumunceni inani elikhulu lama-carbohydrate ngesikhathi esisodwa, okusiza ukugcina amazinga kashukela egazini lakho ezinzile ngaphandle kokunyuka nokwehla okungazelelwe.
Amaphakheji amaningi okudla emakethe manje asho ngokusobala inani lamagremu 'ama-carbohydrate' kulebula ethi 'Nutrition Facts'. Ungasebenzisa lolu lwazi ukuhlela ukudla kwakho kwansuku zonke. Isibonelo, uzothola ukuthi ukuhlushwa kwama-carbohydrate kubha yetshokolethi noma isiphuzo sezithelo kuphakeme kakhulu kunesithelo esisha.
Le ndlela yokubala ama-carbohydrate iwusizo kakhulu ku:
- Kulabo abathatha imijovo ye-insulin izikhathi eziningana ngosuku
- Kulabo abasebenzisa iphampu ye-insulin
- Kulabo abafuna ukudla okuhlukahlukene nokuguquguquka
Kodwa le ndlela ayiphoqelekile kuwo wonke umuntu. Esikhundleni salokhu , kukhona 'uhlu lokushintshana kokudla kwesifo sikashukela'.Kunezinye izindlela, njengalezi: Kuwukuhlakanipha ukukhuluma nodokotela wakho ngalokhu bese unquma ukuthi iyiphi indlela engcono kakhulu kuwe futhi elula kakhulu kuwe.
Iqhawe esilikhohlwayo - Fiber!
Uma sikhuluma ngama-carbohydrate, kukhona enye okudingeka sikhulume ngayo nakanjani. Leyo yi-fiber, noma njengoba sonke sazi , i-fiber . I-fiber nayo iwuhlobo lwama-carbohydrate, kodwa ayigaywa kalula ngumzimba. Ngakho-ke yiziphi izinzuzo zalokhu kumuntu onesifo sikashukela?
1. Ukulawula ushukela egazini: Uma udla ukudla okune-fiber eningi, ushukela okulokho kudla wehlisa izinga lokumuncwa kwawo egazini. Ngakho-ke, amazinga kashukela egazini awakhuphuki ngokuzumayo.
2. Yehlisa i-cholesterol: I-fibre isiza amazinga e-LDL (Low-Density Lipoprotein) cholesterol , eyingozi emzimbeni. Lokhu kubaluleke kakhulu ekunciphiseni ingozi yesifo senhliziyo esihambisana nesifo sikashukela.
3. Ukulawula isisindo: Ukudla ukudla okune-fiber eningi kukusiza uzizwe usuthi, okukusiza ukuthi udle kaningi. Lokhu kukusiza ukuthi ulawule isisindo sakho.
Esikhathini esiningi, asitholi inani le-fiber esilidingayo nsuku zonke ekudleni. Ngakho ake sibheke ukuthi singayifaka kanjani le nutrient ebalulekile ekudleni kwethu.
Yikuphi ukudla okucebile nge-fiber?
I-fibre itholakala kakhulu ekudleni okusekelwe ezitshalweni. Zama ukuyifaka ekudleni kwakho kwansuku zonke.
| Isigaba sokudla | Izibonelo |
|---|---|
| Izithelo nemifino emisha | Igwava, i-orenji, i-apula, imifino enamaqabunga aluhlaza (i-gotu kola, i-mukunuwenna), ubhontshisi, izaqathi, i-okra |
| Amantongomane omisiwe aphekiwe | Ubhontshisi, ubhontshisi oluhlaza, amalentili |
| Okusanhlamvu okune-bran | Ilayisi elinsundu (irayisi elibomvu), i-buckwheat, i-oats, ibhali, isinkwa se-bran nama-crackers |
| Izinhlobo zamantongomane nembewu | Ama-cashew, amantongomane, ama-alimondi, imbewu yethanga, imbewu yefilakisi |
Uma unenkinga yokuthola i-fiber eyanele ekudleni kwakho, ungathatha nezithasiselo ze-fiber, njengoba kunqunywe udokotela wakho. Isibonelo, kunemikhiqizo emakethe efana ne-psyllium ne-methylcellulose.
Kodwa khumbula into eyodwa! Kufanele wengeze i-fiber ekudleni kwakho kancane kancane . Uma ngokuzumayo uqala ukudla ukudla okuningi okune-fiber, ungase uzizwe ungakhululekile njengokuqunjelwa, ukuqaqamba kwesisu, kanye negesi. Ngakho-ke engeza lokhu kudla kancane kancane esikhathini esingangesonto noma amabili. Futhi, uma udla i-fiber eningi, kufanele nakanjani wandise inani lamanzi owaphuzayo ngosuku .
Umlayezo Wokuya Nawe Ekhaya
- Uma unesifo sikashukela, kubaluleke kakhulu ukuqaphela inani lama-carbohydrate ekudleni kwakho, njengoba lithinta ngqo amazinga kashukela egazini lakho.
- Ukubala ama-carbohydrate kuyindlela ewusizo kakhulu yokusiza ukugcina amazinga kashukela egazini ezinzile, ikakhulukazi kulabo abasebenzisa i-insulin.
- I-fibre iwumngane omuhle kakhulu osiza ukulawula isifo sikashukela. Ayigcini nje ngokulawula ushukela egazini, kodwa futhi iyasiza ekunciphiseni i-cholesterol embi.
- Thola ukudla kwakho kwansuku zonke kwe-fiber ngokufaka ukudla okwengeziwe okusekelwe ezitshalweni njengezithelo, imifino, okusanhlamvu okuphelele, namantongomane ekudleni kwakho.
- Njalo thintana nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ekudleni kwakho, ikakhulukazi ngaphambi kokusebenzisa izindlela zokubala ama-carbohydrate.
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