Ukudla okunesifo sikashukela kuhluke kakhulu ekudleni okujwayelekile kwabantu abaningi. Lokhu kungenxa yezimpawu zesifo kanye nezinguquko ezenzeka emzimbeni womuntu ngesikhathi sokukhula kwenqubo ye-pathological.
Inhlala kahle yesiguli, izinga le-glucose egazini kanye nengozi yokuthola ubunzima obuhlukahlukene kuncike ngobungako kanye nekhwalithi yemikhiqizo edliwayo. Kungakho, abanesifo sikashukela kufanele bahambisane ngokucophelela nezincomo zezokwelapha, bashintshe imikhuba yabo "yokudla".
Ungadla kanjani ushukela futhi yini okufanele ibe yondawo yesifo sikashukela?
Yini ukubaluleka komsoco ekwakhiweni kwe-pathology?
Ngokungangabazeki, ukondliwa okufanele kwisifo sikashukela kungenye yezinto ezibaluleke kakhulu kuyo yonke inqubo yokwelashwa yenqubo ye-pathological. Ngokwezincomo zomhlaba jikelele, ukunamathela ekudleni okufanelekile kanye nendlela yokuphila esebenzayo (imisebenzi efanele yomzimba) kufanele kusetshenziswe ezigabeni zokuqala zokukhula kwalesi sifo. Ngakho-ke, kuvame ukwenzeka ukugcina ushukela ebangeni lezinkomba ezijwayelekile. Uma kungekho mphumela odingekile, abanesifo sikashukela kufanele basebenzise nabasebenzisa izidakamizwa ama-hypoglycemic agents.
Ngaphezu kwalokho, ngenxa yokudla okunempilo kwesifo sikashukela, kunokungathathi hlangothi kwezingozi ezihambisana nokuvela kwezinkinga ezahlukahlukene ezibonakala ngesikhathi sokuthuthuka kwenqubo ye-pathological. Okokuqala, lokhu kusebenza kuzo zonke izinhlobo zezifo zenhliziyo. Ngemuva kwakho konke, kaningi, isifo sikashukela sithwala ukubonakaliswa okungalungile njengokukhula komfutho wegazi kanye nokuba khona kwenani elikhulu le-cholesterol embi. Kungakho, ukondliwa kweziguli ezinesifo sikashukela kufanele kuhloswe ngazo ukuqeda izingozi ezinjalo.
Indlela yokuphila yanamuhla yabantu abaningi nemikhiqizo ejwayelekile iba yizinto ezinokwenzeka ekuthuthukisweni kwesifo sikashukela sefomu elizimele. Imvamisa, emndenini lapho kuhlala khona umuntu onesifo sikashukela, ngokuya ngemigomo yokudla okunempilo, wonke amalungu ayo aqala ukudla. Ngakho-ke, kungenzeka ukuvikela ukubonakaliswa kwesici sofuzo lokudluliselwa kwalesi sifo, noma ukuthuthukisa isimo sempilo.
Kumele kwaziwe ukuthi iziguli azihlali zilandela izincomo ezidingekayo maqondana nokubambelela ekwelashweni kokudla. Lokhu kungabangelwa yizizathu ezimbili eziyinhloko:
- Umuntu onesifo sikashukela akayithatheli le ndlela yokwelashwa engeyona yezidakamizwa noma akafuni "ukusho okuhle" ngokuthanda kwakhe ukunambitheka
- Udokotela obekhona akazange axoxe ngokugcwele nokubaluleka kokulashwa okunjalo nesiguli sakhe.
Ngenxa yalokhu, uma kungekho ukudla okunomsoco kwesifo sikashukela, umuntu kufanele aguqukele ekuphuzeni okusheshayo kwemithi ye-hypoglycemic, ngoba izinga le-glucose egazini lidlula wonke amazinga amukelekile. Kumele kuqashelwe ukuthi ukunganakwa kokudla kanye nokusetshenziswa kusenesikhathi kwezidakamizwa kungazithinta kabi izitho ezibaluleke kakhulu njengesibindi nezinso. Ngempela, imishanguzo eminingi inenombolo enkulu yemiphumela emibi, okuthi ngemuva kwenkathi ethile yesikhathi ifike ngezinga elikhulu noma elincane.
Ngaphezu kwalokho, ucwaningo oluningi lubonisa ukuthi ukuthatha imishanguzo enciphisa ushukela ngeke kuthathe indawo ngokuphelele yokuntuleka kokudla.
Umshini wokusebenza kwemikhiqizo ye-carbohydrate emzimbeni wesifo sikashukela
Emphakathini wanamuhla, ukudla okuthiwa ama-carbohydrate-free kudla ukuthandwa ngokwengeziwe.
Kukholelwa ukuthi kuvela ezintweni ezinjalo lapho umuntu aqala athole isisindo kusuka ezintweni ezinjalo.
Kumele kuqashelwe ukuthi ziyadingeka ukuze umzimba womuntu ubuyise amandla.
Ngempela, ama-carbohydrate ahlukaniswa njengalezo zingxenye ezikwazi ukukhuphula izinga le-glucose ngqo egazini.
Noma kunjalo, ungabeki imingcele ebukhali futhi ngokubabazekayo yokusebenzisa kwabo (noma ubashiye ngokuphelele):
- Ama-carbohydrate kumele abe khona ekudleni kwawo wonke umuntu futhi abanesifo sikashukela abahlukile, kuyilapho isigamu samakhalori asetshenziswa ngosuku kufanele sibe nama-carbohydratebo
- kumele kukhunjulwe ukuthi kunamaqembu nezinhlobo ezahlukahlukene zemikhiqizo ye-carbohydrate.
Uhlobo lokuqala lokudla kwe-carbohydrate lubizwa ukuthi luzogaya kalula. Izinto ezinjalo zakhiwa ngama-molecule amancane futhi zimunca ngokushesha emgodini wokugaya ukudla. Yibona abanomthelela ekwandeni okubalulekile futhi okubukhali kweglucose yegazi. Okokuqala, ama-carbohydrate anjalo aqukethe ushukela noju, iziphuzo zezithelo nobhiya.
Uhlobo olulandelayo lokudla kwe-carbohydrate laziwa ngokuthi ama-hard-to-dig noma ama-starches. Imikhiqizo enjalo ayikwazi ukukhuphula ushukela wegazi kakhulu, ngoba ama-molecule wesitashi adinga izindleko ezinkulu ezivela emzimbeni ngenxa yokuwohloka kwazo. Kungakho, umphumela wokwandisa ushukela wezakhi ezinjalo ungabizwa kangako. Iqembu lemikhiqizo enjalo yokudla lingafaka okusanhlamvu okuhlukahlukene, pasta nesinkwa, amazambane.
Kufanele kukhunjulwe ukuthi ngaphansi kwethonya lezinhlobo ezithile zokwelashwa okushisa, imikhiqizo enjalo ngezinga elithile ingalahlekelwa yindawo yabo yokugaya kanzima. Kungakho kuvame ukwelulekwa ukuthi ungapheki okusanhlamvu isikhathi eside kakhulu, ungasebenzisi okhakhayini noma ufulawa we-wholemeal, ukudla izithelo ezintsha esikhundleni sokuphuza ujusi wawo. Ngempela, ngenxa yokuba khona kwezicucu zezitshalo, inqubo yokwanda okubukhali kwenani le-glucose iyancipha.
Imvamisa, abanesifo sikashukela babhekana nomqondo wamayunithi wesinkwa, okuwukuhunyushwa kwenani lama-carbohydrate asetshenzisiwe. Le ndlela isebenza kuphela esimweni sokuqalwa kwefomu lokuncika kwe-insulin, ngoba ivumela isiguli ukuthi sikhethe kahle umthamo we-insulin esebenza ngokubambisana elawulwa ngakusasa kokudla.
Lapho kukhona uhlobo 2 lwesifo sikashukela, asikho isidingo sokulandela ngokuqinile nokubala inani lamayunithi esinkwa.
Ukudla kweziguli ezikhuluphele
Ukukhuluphala ngokweqile, ikakhulukazi kohlobo lwesisu, kuvame ukuba ngumngane ohlanganayo wesiguli sikashukela sohlobo 2. Ngaphezu kwalokho, ukukhuluphala kungenye yezizathu zokuthuthuka kwenqubo ye-pathological. Lokhu kungenxa yokuthi ukukhuluphala kuphazamisa inqubo evamile yokukhiqizwa kwe-insulin ye-hormone yi-pancreas, okuholela ekwandeni kweglucose yegazi.
Ngenxa yalokho, isiguli kufanele sisebenzise usizo lwemithi ukulawula ushukela. Kungakho, ukuhlelwa kwesisindo kweziguli kuba yimbangela yokugcinwa kokulashwa kokudla. Kwezinye izimo, noma ngokulahleka kwamakhilogremu amahlanu, ukuthuthukiswa okuphakeme kushukela kungatholakala.
Ungadla kanjani nesifo sikashukela ukufezekisa ukunciphisa umzimba? Kumele kuqashelwe ukuthi namuhla kunemikhiqizo enjalo noma izidakamizwa ezikwazi ukwenza ngokwejwayelekile isisindo somzimba ngaphandle kokusebenzisa ukwelashwa kokudla. Enye yezindlela ezisebenzayo ukukhawulela ukubamba nsuku zonke ama-kilocalories ngemikhawulo eyamukelekayo. Ngokuya ngokudla okuphansi kwekhalori, kuphakama amandla, okuholela eqinisweni lokuthi umzimba udonsela amandla okuqongelela amandla okuqongelela amafutha.
Ezingxenyeni eza nokudla, amafutha atholakala kakhulu. Ngakho-ke, okokuqala, wonke umuntu onesifo sikashukela udinga ukunciphisa ukuncipha kwabo emzimbeni. Ngokwemigomo yokudla okunempilo, okuqukethwe okuphelele kwamafutha ekudleni kwansuku zonke akumele kube ngaphezu kwamaphesenti angamashumi amathathu. Ngokwezibalo zezokwelapha, abantu banamuhla bazidla nsuku zonke ngamaphesenti angamashumi amane akho konke ukudla.
Izincomo eziphambili ezizonciphisa ukuthathwa kwamafutha imi ngolu hlobo:
- Bheka ngokucophelela inani lamafutha akhonjiswe ekufakweni kwemikhiqizo ethengiwe.
- Khipha ukudla okuthosiwe ekudleni, ngoba lolu hlobo lokuphathwa kokushisa lubandakanya ukusetshenziswa kwamafutha, okuwukhulisa kakhulu okuqukethwe kwawo kilojoule futhi kukhulisa umthwalo kumanyikwe.
- Susa amafutha abonakalayo emikhiqizweni yenyama esetshenzisiwe, kufaka phakathi isikhumba senkukhu
- Gwema ukungeza ukhilimu omuncu, imayonnaise namasoso ahlukahlukene kumasaladi. Kungcono ukudla imifino ngohlobo.
- Njengomsoco, ungasebenzisi ama-chip noma amantongomane, kepha nikeza ukuthanda izithelo noma imifino.
Ngokuqondene namaprotheni nama-carbohydrate, imithetho yokudla ushukela imayelana nokunciphisa inani lakhona.
Ukudla kwesifo sikashukela akubeki umkhawulo wokudla kwalolo kudla okuqukethe inani elikhulu lefreyimu yezitshalo namanzi. Ngokuvamile, lokhu kufaka phakathi imifino. Ngenxa yaleli qembu lemikhiqizo, ukusebenza kahle kwamathumbu kuthuthukiswa kakhulu, amavithamini adonswa kangcono futhi namafutha aphukile.
Ngabe kuyadingeka ukubala amakhalori?
Ngabe izisekelo zokudla okunempilo kwabanesifo sikashukela ekubaleni inani lama-calorie atholakala phakathi nosuku? Ungathola imibono ehlukene ngale ndaba.
Eminye imithombo incoma ukukhawulelwa kokudla kwansuku zonke kumakhalori ayi-1,500. Empilweni yansuku zonke, ukudla izitsha ezixubile zokupheka ukuthola inani eliqondile lokudla okudliwayo kuyinkinga impela.
Kungakho-ke, ukondliwa kweziguli ezinesifo sikashukela ezikhuluphele kungasinikezi ukubalwa okunembile kilojoule. Ngemuva kwakho konke, ukuyifeza, kuyadingeka ukukala ngokucophelela yonke imikhiqizo, usebenzise amatafula eklori ekhethekile. Le nqubo inzima ezigulini.
Iphuzu eliyinhloko okudingeka ulinake ukunciphisa ukwehliswa kwesisindo. Uma ukukhuluphala kugcina kunyamalala kancane kancane, kuphephile ukusho ukuthi izondlamzimba zikashukela zikhethwe kahle.
Njengomhlahlandlela oyisisekelo, kufanele kukhunjulwe ukuthi yonke imikhiqizo edliwayo ihlukaniswe ngesimo ngamaqembu amathathu:
- Abantu abane-diagnostic yesifo sikashukela i-mellitus bangasebenzisa imikhiqizo yeqembu lokuqala ngaphandle kwemikhawulo, kufaka, okokuqala, imifino (ngaphandle kwamazambane kanye ne-legumes, ngoba inesitashi esikhulu) netiye elingafakwanga, iziphuzo zezithelo, amanzi.
- Iqembu lesibili liqukethe ukudla okuphakathi kwamakhalori, njengamaprotheni, isitashi, imikhiqizo yobisi nezithelo. Ukuze unqume usayizi wengxenye edingekayo, ungasebenzisa umgomo wokunciphisa ngenxenye, uma uqhathanisa nokusetshenziswa okujwayelekile. Ngaphezu kwalokho, ukondliwa kwesifo sikashukela kuhlinzeka ukuthi kuzokhethwa inyama enamafutha amancane nemikhiqizo yobisi, futhi amagilebhisi nobhanana azokhishwa ezithelo.
- Iqembu lesithathu liqukethe ukudla okunekhalori ephezulu, njenge-confectionery, utshwala kanye namafutha ahlukahlukene. Onke, ngaphandle kwamafutha, awagcini ngokweqile kilojoule kuphela, kodwa futhi anomthelela ekwandeni okukhulu koshukela wegazi. Yimikhiqizo evela kuleli qembu okufanele inqunyelwe ngangokunokwenzeka, uma umbuzo uwukuthi ungasidla kanjani isifo sikashukela.
Uma ulandela lezi zimiso eziyisisekelo futhi udla ukudla kokudla kwakho okusekelwe kumikhiqizo yeqembu lokuqala, ungafinyelela umphumela omuhle esikhathini esifushane, futhi uvikele nezinkinga zesifo sikashukela - i-glycemic coma, hyperglycemia, lactic acidosis.
Ngaphezu kwalokho, akuyona imfihlo ukuthi ukondleka okuyisithelo amahlandla ayisihlanu ngosuku kuzoletha izinzuzo eziningi kunokudla okujwayelekile kathathu ngosuku. Ukuhlinzekelwa kwabanesifo sikashukela akufanele kudlule kumakhulu amabili namashumi amahlanu amagremu.
Ukuhlukumeza ngokweqile kungalimaza hhayi kuphela abanesifo sikashukela, kodwa nomuntu onempilo. Kumele kuqashelwe ukuthi ukudla ngokweziqeshana, kepha kaningi ungayinqoba umuzwa okhulayo wendlala ngenkathi ubuka ukudla okune-calorie ephansi.
Inani lezinzuzo lifaka neqiniso lokuthi izingxenye ezincane zezitsha zinciphisa kakhulu umthwalo kumanyikwe.
Ukudla okunesifo sikashukela kanye nesidingo sabo
Namuhla ezitolo ezinkulu zanamuhla ungathola yonke iminyango enikezela ngemikhiqizo yesifo sikashukela. Lokhu kufaka phakathi imikhiqizo ehlukahlukene ye-confectionery ebhekwa njengephephile kwabanesifo sikashukela. Ukwakheka kwemikhiqizo enjalo yokudla kufaka izinto ezikhethekile, ama-sweeteners, aziwa njengo-Surel no-Sacrazine (saccharin). Banikeza ubumnandi bokudla, kepha musa ukufaka isandla ekwandeni okubukhali kwamazinga kashukela.
Ngaphezu kwalokho, imboni yanamuhla inikezela amakhasimende ayo ezinye izikhala zoshukela - i-fructose, i-xylitol ne-sorbitol. Ukuthola kwabo inzuzo kungabhekwa ukuthi awenyusi amazinga kashukela kangangoba ushukela ojwayelekile.
Kufanele kuqashelwe ukuthi ukufaka esikhundleni salokho kunenombolo enkulu yamakhalori, ngakho-ke angeke kusetshenziswe ngokudla ukuze wenze isisindo sibe ngokwejwayelekile. Kungakho kungcono ukuthi bonke abantu abanesifo sikashukela bagweme ukusetshenziswa kwabo.
Imvamisa, ushokoledi onesifo sikashukela, ama-waffles, ujamu kanye namakhukhi aqukethe i-fructose noma i-xylitol. Ngaphezu kwalokho, ufulawa osetshenzisiwe ngesikhathi sokulungiselela kwawo ungaba nemiphumela engemihle. Ngakho-ke, imikhiqizo enjalo yesifo sikashukela ayilethi noma yisiphi usizo esigulini esinesifo sikashukela, ngakho-ke akufanele sisetshenziselwe ukwenza imenyu kashukela ophezulu.
Izimiso zokwelashwa kwesifo sikashukela zichazwe kule vidiyo kule ndatshana.
