Ingabe amakhukhi angenawo ushukela angasetshenziswa ushukela? Ngemuva kwakho konke, isifo sidinga indlela ephelele yokuhlanganisa imenyu yansuku zonke kanye nokukhethwa okufanele kwezakhi zayo.
Kungakho, kaningi ngesifo sikashukela sohlobo 2, kufanele ushiye izitsha zakho ozithandayo nemikhiqizo engahambelani nokugcinwa kwetafula lokwelashwa. Njengomthetho, inkomba yabo ye-glycemic isezingeni elifanelekile, okubonisa ingozi ekhuphukayo yokwanda okusheshayo kweglucose yegazi.
Imaphi amakhukhi angalungiswa, abhakwe noma athengwe ngabanesifo sikashukela ukuze kungalimazi impilo yabo?
Izici zomsoco ekwakhiweni kwalesi sifo
Ukuthuthukiswa kwenqubo ye-pathological kufaka ukuhambisana nokudla okukhethekile kokulapha.
Ukudla okufanele kubalulekile ukuguqula amazinga kashukela egazini, kanye nokwenza izisindo zibe ngokwejwayelekile.
Abantu abanesifo sikashukela bavame ukuba nesifo sokukhuluphala esiswini, okufaka isandla ekuthuthukiseni lesi sifo nasekubonakalisweni kwezinkinga ezahlukahlukene. Kungakho, kuzo zonke iziguli, umbuzo wokwelashwa kokudla unamandla kakhulu. Ukudla okunama-kilojoule aphansi kubandakanya ukudla inani elikhulu lemifino, ukudla kwezitshalo, amaprotheni kanye nokunciphisa ukudla okunamafutha. Iziguli eziningi zizama ukulahla ama-carbohydrate, ngoba kunombono wokuthi umuntu uvela kuqala kuzo zonke izinto ezinjengalezi zinto.
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. Ngasikhathi sinye, isigamu sama-kilojoule asetshenziswa ngosuku kufanele abe nama-carbohydrate.
- 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 luyaziwa njengokugaya ukudla. 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. Ama-carbohydrate alukhuni ukugaya ukudla kumele abekhona ekudleni kwawo wonke umuntu, kepha ngokulinganisela, ukuhlinzeka umzimba ngamandla adingekayo.
Kunzima kwabanesifo sikashukela abaningi ukwenqaba amaswidi ahlukahlukene kanye ne-confectionery. Kungakho, imboni yokudla yesimanje inikeza amakhukhi ahlukahlukene enesifo sikashukela, izinhlaka kanye nezinhlaka. 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.
Ukubhaka okuvumelekile kwe-mellitus engavunyelwe yi-insulin
Ngohlobo lwe-1 noma isifo sikashukela sohlobo 2, ukusetshenziswa kwemikhiqizo ehlukahlukene ye-confectionery ngendlela yamaqebelengwane noma ngamakhekhe akwamukeleki.
Ngaso leso sikhathi, kunzima ezigulini eziningi (ikakhulukazi ekuqaleni) ukushiya maswidi okuvamile nezinye izitsha eziyizintandokazi. Uma kunesifiso esikhulu sokuzelapha okuthile okumnandi, ungadla amakhukhi kashukela akhethekile, kodwa ngesilinganiso esilinganiselwe. Ukwakheka nokupheka kwemikhiqizo enjalo kufanele kuhambisane nezimpawu ze-pathology nezidingo zomuntu ngamunye zesiguli.
Inkomba ye-glycemic yamakhukhi sikashukela kufanele ibe ngaphansi kakhulu ngangokunokwenzeka (ngangokunokwenzeka). Lokhu kusebenza emikhiqizweni, yezinketho ezenziwe ekhaya nezitolo.
Lapho ulungiselela amakhukhi angenashukela kwabanesifo sikashukela ekhaya, kufanele ulandele izincomo ezithile:
- Inketho ekahle yokupheka kufanele ibe yilezi zinhlobo ezilandelayo zikafulawa: i-oat, i-buckwheat noma i-rye, kuyenqatshelwa ukusebenzisa ufulawa kakolweni weprimiy
- gwema ukusebenzisa amaqanda enkukhu eluhlaza raw
- ungasebenzisi ibhotela ekuphekeni, kungcono ukuyibuyisela ngamafutha yemifino nokuqukethwe kwamafutha aphansi - imajarini noma ukusabalala;
- Ukuze ubumnandi bunqatshelwe ukufaka ushukela ocolisisiwe, futhi unikeze okuthandwa ngabathengisa izithambisi zemvelo, okungathengwa ezitolo ezikhethekile noma eminyangweni yezitolo ezinkulu zikashukela.
Njengomthetho, phakathi kwezithako eziyinhloko zokupheka okujwayelekile, asetshenzisiwe:
- ushukela
- ufulawa
- uwoyela.
Amakhukhi asetshenziselwa isifo sikashukela akufanele aphekwe ngoshukela, ngoba lesi sithako sinomthelela ekukhuphukeni ngokushesha kwamazinga kashukela, okungathinta kabi inhlala-kahle yomguli. Kuyadingeka ukukhetha noma ukupheka imikhiqizo enjalo, ekwakhiweni kwayo okuzoba noswidi. Enye yezinto ezaziwa futhi eziwusizo namuhla yi-stevia (isitshalo).
I-Flour, ngesisekelo lapho izimpahla ezibhakiwe zalungiswa, kufanele zibe nenkomba ephansi ye-glycemic, ngakho-ke kukhethwa kunikezwa ukugaya okuhlanganisiwe noma i-oatmeal, i-rye. Ngaphezu kwalokho, ungasebenzisa izakhi eziningana futhi uhlanganise izinhlobo zalo ezahlukahlukene. Kumele kwaziwe ukuthi isitashi naso sifakwa ezintweni ezingavunyelwe, okumele ziphawulwe.
Amafutha ngohlobo lwebhotela anconyelwa ukuba kugwenywe lapho kukhethwa amakhukhi esifo sikashukela. Ngasikhathi sinye, okuqukethwe imajarini kufanele kube sezingeni elincane. Uma upheka amakhukhi enziwe asekhaya anesifo sikashukela, khona-ke lezi zingxenye zingathathelwa indawo ngukhukhunathi noma i-applesauce.
Ukungezelela okuhle kuzohlakazeka izinhlobo zezithelo eziluhlaza.
Ungawukhetha kanjani umkhiqizo wesitolo?
Amakhukhi wohlobo lweshukela sikashukela 2 akufanele abe noshukela ojwayelekile.
Esikhundleni somkhiqizo omnandi kangako, kusetshenziswa i-fructose, i-stevia noma okunye ukufaka izinto okulimazayo okungeyona.
Kungakho, i-confectionery yeziguli ngokuthuthukiswa kwesifo sikashukela inobuchwepheshe bazo bokupheka.
Ekuqaleni, onesifo sikashukela kuzofanela ukuthi akujwayele ukunambitheka okusha koswidi, ngoba izici zemikhiqizo enjalo ziyehluka kubalingani bazo abajwayelekile.
Ngaphandle kokukhethwa okubanzi kwemikhiqizo ehlukahlukene ye-confectionery eminyangweni yesifo sikashukela ezitolo, okokuqala kubalulekile ukuxoxa ngamathuba okusebenzisa kwabo nodokotela wakho.
Uchwepheshe wezokwelapha uzokwazi ukweluleka ngokuthi imiphi imikhiqizo eyamukelekayo ukuyidla, nokuthi yikuphi okungcono ukwenqaba kuyo. Ngaphezu kwalokho, inkambo yalesi sifo ezigulini ezahlukahlukene ingenzeka ngezindlela ezihlukile, futhi ukudla okungakhethiwe ngokungafanele kuzoba nomthelela ekuthuthukeni kwezinkinga ezinkulu zesifo sikashukela.
Kuze kube manje, izinketho zamakhukhi "aphephe kakhulu" zabantu abanesifo sikashukela yilezi:
- Oatmeal.
- Amakhukhi kaGaletny.
- Ama-crackers angenazimpawu ngaphandle kwezithasiselo eziyingozi eziningi.
- Amakhukhi uMaria.
Ngisho nezinketho ezinjalo ezivunyelwe (amabhisikidi kanye nama-crackers) zingadliwa ngemali elinganiselwe - akukho ngaphezu kwezicucu ezintathu noma ezine ngosuku.
Kwenqatshelwe ukudla okunamafutha (amakhukhi ama-shortbread cookies, ama-waffles) nezinhlobonhlobo ezicebile. Ngaphezu kwalokho, lapho uthenga amaswidi wesitolo, kubalulekile ukunaka ubukhona bezinqolobane ezinhlobonhlobo. Le ndlela futhi ayilungele ushukela. Lesi sifo sibeka imingcele emikhiqizweni eminingi yokudla, kepha lesi akusona isizathu sokwenqaba okumnandi futhi okumnandi.
Into esemqoka ukukhetha imikhiqizo efanele.
Amaresiphi we-Cookie Wakwenziwe
Imaphi amakhukhi kashukela ongazenza ekhaya?
Kunezindlela eziningi zokupheka ezibandakanya amakhukhi asheshayo angenashukela, i-Whey, i-fructose, noma ama-brine cookies.
Indlela yokupheka yekhukhi elula ngaphandle koshukela ilula.
Iresiphi evame kakhulu yile elandelayo:
- Iphakethe elilodwa lesithathu lemargarine.
- Inkomishi eyodwa nengxenye ye-oat noma i-rye kafulawa.
- Ingxenye yesithathu yezipuni ze-sweetener (isb., Fructose).
- Amaqanda izigwaca ezimbili.
- Usawoti omncane.
- UVanillin ngephunga eliveziwe lokubhaka sekuqediwe.
Bopha inhlama ebanzi ngokuxuba zonke izithako ezingenhla. Ngemuva kwalokho, usebenzisa isirinji yokubhaka, yibeke ephepheni lokubhaka elimbozwe ngephepha lokubhaka ngendlela yemibuthano emincane. Bhaka kuhhavini osuke usushisa ekuqaleni kwamazinga okushisa angamakhulu amabili imizuzu eyishumi nanhlanu.
Izindlela zokupheka zekhukhi ezaziwa kakhulu ezinesifo sikashukela yilezi ezilandelayo:
- ikhukhi le-gingerbread-elingenawo ushukela
- amakhukhi ezingane ezinoshukelaꓼ
- ushukela wama-cookies wamahhala wezitheloꓼ
- igcwele ushizi wekhishi ngaphandle kweshukelaꓼ
- ngokufakwa kwenani elincane lamantongomane (izithelo ezomisiwe nazo ziyafaneleka).
Lapho ulungiselela amakhukhi ngaphandle koshukela, kuvunyelwe ukusebenzisa yonke imikhiqizo enenkomba ephansi ye-glycemic.
Okulula futhi okuthandwa ngabaningi ngamakhekhe angama-oatmeal. Ukuze uyipheke ekhaya, uzodinga inani elincane lezithako:
- Isigamu senkomishi ye-oatmeal ne-oatmeal.
- Ingxenye yengilazi yamanzi.
- Ingxenye yesipuni se-sweetener.
- UVanillin.
- Isipuni sika margarine.
Yakha amakhekhe amancane enhlama eqediwe bese umaka ephepheni lokubhaka enephepha lokubhaka. Amakhukhi anjalo aphenduka amakha futhi amunca kalula umzimba.
Ungawenza kanjani amakhukhi angenawo ushukela onempilo achazwe kuvidiyo kule ngxenye.
