Kunezizathu ezimbili zokukhetha ukudla kwenkomba yabo ye-glycemic index (GI). Isizathu sokuqala ukuthi uma ukhuluphele, lapho umuntu efuna ukulahlekelwa yilawo makhilogremu angeziwe. Isizathu sesibili sinesifo sikashukela sohlobo 2 kanye nohlobo 1 sikashukela.
Ngokuvamile, ukudla ukudla okune-GI kuyazuzisa kakhulu. Ngaphezu kweqiniso lokuthi banothile ku-Vitamin and mineral tata, ama-carbohydrate aqukethe ekudleni anelisa umzimba amandla isikhathi eside futhi awakhi ama-deposits amafutha. Ngaphezu kwalokho, lo mgomo wokudla okunempilo ungabizwa kufanele ngokuthi ulungile.
Ngohlobo 2 sikashukela, eminye yemifino ivinjelwe, ikakhulukazi ummbila. Kodwa-ke, mayelana nokutholakala kwayo - ama-popcorn, odokotela bavame ukukhohlwa ukutshela iziguli ukuthi kungenzeka yini ukuthi bawudle nokuthi umzimba uzohlomula ngalo mkhiqizo, noma, kunalokho, kuzokhulisa ushukela wegazi kuphela. I-Popcorn kuzoxoxwa ngayo kulesi sihloko.
Izinzuzo ze-popcorn
Ummbila uthathwa njengethanga lamavithamini namaminerali. Izithelo zommbila zibizwa kufanele ngokuthi "igolide". Inamavithamini amaningi we-B, i-ascorbic acid, i-retinol, i-fiber yokudla, ukuguquguquka, i-potassium ne-calcium. Lesi siko likabhontshisi libhekwa njenge-antioxidant enamandla esusa imikhiqizo yempilo eyodwa emzimbeni futhi inciphise inqubo yokuguga.
Ummbila uqukethe ama-carbohydrate amaningi, cishe amagremu angama-80 ngamagremu ayikhulu omkhiqizo osuqediwe. Lokhu kumenza abe nomsoco impela. Ukuphikwa okukodwa kwephalishi yommbila (mamalyga) kuzonikeza umuzwa wokugcwala isikhathi eside futhi kuvikele umuntu ekudleni okungekuhle. Kodwa-ke, lapho kukhiqizwa ama-popcorn kule nhlamvu, iba nekhalori ephezulu, njengoba umswakama uvela kuyo.
Ukuze usebenzise umkhiqizo osezingeni, kudingeka uwupheke wena. Ngaso leso sikhathi, izimpahla ezisebenziseka kalula ngeke zisebenze. Ososayensi baseMelika bathole ukuthi lapho kusenziwa ukulungisa ama-popcorn ku-microwave, kudedelwa into enobuthi emaphaketheni ayo angadala isifo samaphaphu.
Kodwa-ke, ukuthola umkhiqizo osezingeni eliphezulu, umzimba womuntu uthola lamavithamini kanye namaminerali alandelayo:
- i-retinol;
- Amavithamini e-B;
- Vitamin E
- i-Vitamin PP;
- potaziyamu
- Isodiyamu
- i-magnesium
- ama-polyphenols - ama-antioxidants wemvelo;
- i-fiber.
Ngohlobo 2 sikashukela, kubalulekile ukuthi umkhiqizo uqukethe i-fiber eyanele, esiza nomthelela ekugobhozeni kweglucose egazini, ngemuva kokudla umkhiqizo othize.
Ukuqonda ukuthi izinzuzo ze-popcorn zinhle yini emzimbeni wesiguli, kufanele wazi i-GI yayo, ukuqonda ukuthi kungakanani ukunyuka kweglucose egazini.
Iyini inkomba ye-glycemic ye-popcorn?
Ukudla "okuphephile" okungenawo ama-carbohydrate asheshayo (okungenalutho) ama-carbohydrate kubhekwa njengalawo oninkomba yawo efinyelela kumayunithi angama-49 afakiwe. Kufanele zifakwe ekudleni komuntu okuyisisekelo kwansuku zonke. Ukudla neziphuzo ngenani elijwayelekile (amayunithi angama-50-69) kuyamukeleka ekudleni kuze kube kathathu ngesonto, ngezingxenye ezincane.
Ngaphezu kwalokho, isifo sikashukela kufanele sibe sesimweni sokuxolelwa, futhi ngemuva kokudla ukudla okuvela kulesi sigaba, kufanele nakanjani ukhokhe isikhathi sokuzivocavoca ngokomzimba, ngoba sisiza inqubo yokusebenzisa ushukela emzimbeni ngokushesha. Yonke imikhiqizo enophawu oluphezulu (amayunithi angama-70 noma ngaphezulu) iqukethe ama-carbohydrate agaya ukudla kalula, okwandisa ngokushesha ukugcwala kweglucose egazini. Ngasikhathi sinye, abahlinzeki umuntu ngamandla afanele.
Lapho ukhetha ukudla, udinga ukucabanga ngokuqukethwe kwekhalori kokudla. Kuyenzeka futhi ukuthi kwezinye zazo inkomba ibiz zero noma iphansi kakhulu, kepha okuqukethwe kwekhalori kuphezulu impela ngenxa yokuqukethwe kwamafutha. Lokhu kufaka phakathi - i-lard, uwoyela wemifino, amantongomane, imbewu.
I-Popcorn inezincazelo ezilandelayo:
- inkomba ye-glycemic ye-popcorn ngamayunithi angama-85;
- okuqukethwe kwekhalori ngamagremu ayi-100 womkhiqizo ophelile ngaphandle kwezithasiselo kuzoba ngu-401 kcal;
- Amagremu ayi-100 amajikijolo enziwe ngo-caramelized aqukethe ama-470 kcal.
Kulokhu kuvela ukuthi i-popcorn iwela ngaphansi kokuvinjelwa okuqinile kweziguli ezinesifo "esimnandi" ngenxa yekhono lokukhulisa ngokushesha ukugcwala kweglucose egazini.
Futhi, kulabo abafuna ukunciphisa umzimba, lo mkhiqizo kufanele ungafakwa ekudleni.
Ukulimala kusuka ku-popcorn
Ngeshwa, ezitolo nasemakhofi okudla okusheshayo awukwazi ukuthola ama-popcorn aphezulu. Emaketangeni anjalo okudla, ihlala ithengiswa ngezithasiselo zokudla ezingenampilo noma ushukela omhlophe.
Ushukela omningi ungadala i-allergies, futhi izithasiselo nokunambitheka kuthinta kabi lonke uhlelo lokuzivikela komzimba nepheshana lesisu.
Ngenqubo yokupheka, kusetshenziswa i-oyela yemifino, engeza amakhalori kumkhiqizo osuvele unekhalori ephezulu.
Okubi okuyinhloko kokudla ama-popcorn:
- okuqukethwe okuphezulu kwekhalori kukhulisa amathuba okuthola isisindo;
- ukunambitheka kuthinta kabi umsebenzi wegaya wokugaya ukudla;
- ama-popcorn amnandi futhi anosawoti abangela ukoma futhi abambezele ukukhipha uketshezi emzimbeni.
Yonke le minuses iphonsa ukungabaza ngezinzuzo zama-popcorn.
Ngakho-ke lobu bumnandi bungcono ukubuyisa okuwusizo - izithelo ezomisiwe, amantongomane, imbewu.
Amathiphu Okondla Umndeni we-Endocrinologist
Njengoba kuchaziwe ngaphambili, imikhiqizo yokwelashwa kokudla ikhethwa ngokuya nge-GI kanye namakhalori. Kodwa-ke, lokhu akuseyona impumelelo ephelele ekulinganiseni amazinga kashukela egazi. Udinga ukwazi ukudla kahle.
Ngakho-ke, kufanele ugweme ukudla ngokweqile kanye nendlala. Uma umuntu esanda kudla, kepha ngemuva kwesikhashana efuna ukudla, uvunyelwe ukuthi abe nokudla. Kulokhu, isaladi yemifino, amagremu angama-50 amantongomane noma izithelo ezomisiwe, i-jelly ku-oatmeal ngesinkwa sokudla noma iqanda elibilisiwe. Ngokuvamile, umthamo kufanele ube ophansi kilojoule futhi ube nenani eliphakeme lokudla.
Ngaphezu kwalokho, izingxenye ngokwazo zincane kwabanesifo sikashukela, ukudla kuyaphithizela, kusuka amahlandla ayisihlanu kuya kwayisithupha ngosuku, kungcono ngezikhathi ezithile. Okuqukethwe kwakhalori nsuku zonke kwazo zonke izitsha kufinyelela ku-2300-2500 kcal. Uma isiguli sikhuluphele, khona-ke ukudonsa kwekhalori kwehliswa ku-200 kcal. Ukudla okungamanzi nsuku zonke okungamalitha amabili.
Imithetho eyinhloko yokwelashwa kokudla:
- umsoco olinganiselayo, ophansi we-carb;
- ushukela, amaswidi, imikhiqizo kafulawa kusuka kufulawa kakolweni webanga lokuqala, imayonnaise, amasosi wesitolo, imikhiqizo yobisi enoshukela omuncu, ilayisi elimhlophe, ummbila, ikhabe, ikhabe, iziphuzo ezimnandi zekhabhoni azifakwanga ngokuphelele;
- aqede ngokuphelele ukudakwa kotshwala, ngoba abambezela ukukhishwa kwe-glucose futhi kuvuse ukuthuthukiswa kwe-glycemia ebambezelekile;
- athobele inqubo esezingeni lokulinganisa kwamanzi;
- yidla ukudla kwezitshalo nezizinda zemvelo nsuku zonke;
- ukudla okuhlanu kuya kweziyisithupha ngosuku;
- ungafaki imajarini, ibhotela ezinsinini;
- zokubhaka, thatha i-rye, i-linseed, i-amaranth, ukhukhunathi, i-oat, ufulawa we-buckwheat;
- njenge-sweetener, izazi ze-endocrinologists zincoma ukusetshenziswa koswidi bemvelo, ngokwesibonelo, i-stevia;
- ukupheka kahle ukudla.
Ngokulashwa okushisa okungafanele, izitsha zingathola i-cholesterol embi. Ukuqongelela kwayo emzimbeni womuntu kusongela ngokwakhiwa kwama-cholesterol plaque, ukuqhuma kwemithambo yegazi.
Ukwelashwa okushisa okuvunyelwe:
- ubilise;
- ukubhema;
- bhaka kuhhavini;
- gazinga epanini lika-Teflon elimboziwe noma ku-grill;
- ibila epanini lamanzi, kusetshenziswa uwoyela omncane.
Ngakho-ke ukwelashwa kokudla ushukela kuhloselwe ukuqinisa izinga loshukela egazini futhi kugcinwe isimo esijwayelekile sayo yonke imisebenzi yomzimba.
Kepha lena akuyona ukuphela kwendlela yokulwa nesifo "esimnandi". Ukudlala imidlalo nokuguqukela emithini yendabuko, kungenzeka ukunciphisa lesi sifo kube "cha."
Isinxephezelo sikashukela
Okwesibili okubaluleke kakhulu ngemuva kokudla okuphansi kwe-carb ukuzivocavoca umzimba njalo. Kuyiphutha ukukholelwa ukuthi bavinjelwe abanesifo sikashukela. Kuyiqiniso, lapho enza inkambo yesifo ezigulini ezithembele ku-insulin, ngaphambi kokuqala kwamakilasi, udokotela we-endocrinologist kufanele abonisane.
Izifundo zomzimba kufanele zinikezwe okungenani izinsuku ezintathu ngesonto, ubude besifundo esisodwa yimizuzu engama-45-60. Uma ungenaso isikhathi esanele sezemidlalo, kuzodingeka uthathe uhambo olude okungenani nsuku zonke, ngokwesibonelo, wenqaba ukuhamba uye emsebenzini nokuhamba.
Ngaphambi kwamakilasi, qiniseka ukuthi unokudla okulula - idlanzana lamantongomane nengilazi yekhofi efudumele ngo-ukhilimu kuzokuqeda indlala yakho futhi kukunikeze amandla akhulayo. Izinhlobo ezilandelayo zemfundo yemvelo zivunyelwe kwabanesifo sikashukela:
- egijima
- ezemidlalo nokuhamba kweNordic;
- ukuhamba ngebhayisikile
- Yoga
- Abasubathi
- Volleyball
- ukubhukuda.
Uma ngalezi zindlela kungenzeki ukulawula izinga le-glucose egazini, ungaphendukela kosizo lomunye umuthi. Vele ungalindi ukuthola imiphumela esheshayo yombani. Iqiniso ngukuthi ukwelashwa okunjalo kunomphumela wokuqongelelwayo, okungukuthi, izinto zokwelapha zidinga ukuqoqana ngamanani anele emzimbeni, futhi lapho kuphela umphumela wezokwelapha uzobonakala.
Amahlamvu aluhlaza okwesibhakabhaka kuma-mellitus ezinesifo sikashukela nasemabhonteni obhontshisi, ukukhipha isihlava sombala kunciphisa ukugxila kwe-glucose egazini kahle. Kepha ungakhohlwa ukuthi ukuzelapha kungaba yingozi empilweni. Lapho wenza noma yiziphi izinqumo, kufanele uthintane nodokotela we-endocrinologist kusengaphambili.
Ividiyo ekulesi sihloko ikhuluma ngobungozi be-popcorn.
