Ukudla okuyimifino sekuyingxenye yokudla okufanele; ngokwesisekelo semifino, kuye kwasungulwa izindlela eziningi zokwelapha nezokudla ezisiza iziguli ukuxazulula izinkinga zezempilo, zisuse isisindo ngokweqile, futhi ziphile impilo enempilo.
Imifino iyathandwa, ngoba iqukethe i-fiber eningi, izakhi zokulandela umkhondo kanye noshukela ophansi. Uyini ushukela emzimbeni womuntu? Le nto ngophethiloli, ngaphandle kwawo ukusebenza okuvamile kobuchopho nemisipha akunakwenzeka. I-glucose ayisiyonto eyothatha isikhundla, futhi namuhla isiphenduke i-antidepressant ephephe futhi engabizi kakhulu.
Ushukela usiza ukwenza ngcono ukusebenza kwesibindi, ibala, ukuvimbela ukwenzeka kwezigigaba zegazi, ngakho-ke imithambo yegazi ayithinteki kakhulu ngamachaphaza.
Naphezu kwezinzuzo ze-glucose, konke kufanele kube kokulingene. I-World Health Organisation incoma ngokuqinile ukuthi kudliwe ushukela ongama-50 g ushukela, olingana nesilinganiso sezipuni eziyi-12,5. Konke ushukela ongena emzimbeni ngemikhiqizo ehlukahlukene yokudla, kufaka phakathi imifino, kuyinto evamile.
Noma ekudleni okungafakwanga sikhona isamba esithile sikashukela, kukhonjiswa ngaso sonke isikhathi ukulawula inani laso. Imiphumela yokusetshenziswa ngokweqile kwe-glucose ayisiwo ushukela kuphela, kodwa futhi nomfutho wegazi ophakeme, i-vascular sclerosis, kanye nomdlavuza.
Ukusuka kokweqile ushukela:
- isikhumba somuntu siyathinteka;
- amasosha omzimba enza buthaka;
- ukunikezwa kwe-collagen kubhujisiwe;
- ukukhuluphala kuyakhula.
Ngaphezu kwalokho, i-hyperglycemia ibangela ukuguga kwezitho zangaphakathi, iphazamise ukumuncwa kwezakhamzimba, amavithamini.
Ushukela omningi kangakanani emifino
Odokotela bathi kuyadingeka ukuthi udle imifino eminingi ngangokunokwenzeka, ngoba iyisitolo sezinto ezibalulekile. Ushukela we-organic, otholakala kunoma yimiphi imifino, uguqulwa ube ushukela ngesikhathi se-metabolism, bese udonswa ungene egazini, uhanjiswa ngezicubu namaseli omzimba.
Uma kunoshukela omningi kakhulu, iziqithana zeLangerhans zepancreas zisheshe zikhiqize i-insulin ye-hormone ukuze ihlukanise inani layo. Ukuba khona ushukela okuvame kakhulu kwenza izicubu zibe yi-insulin, futhi okuvame ukuholela emiphumeleni engenakuphikwa.
Ngenxa yokuqukethwe okuphezulu kwefayibha, ushukela emifino udonswa ngumzimba kancane, ngaphandle kokubanga ukweqa ezingeni le-glycemia. Uma udla inqwaba yemifino, ngeke kube khona ukulimala kubantu, kepha lokhu kuyiqiniso kuphela ngemifino emisha, inkomba yabo ye-glycemic iphansi.
Izinto zihlukile kancane ngemifino ebilolongwe ngokwelashwa. Ngesikhathi sokupheka, i-fiber enempilo iyachithwa, enikeza imifino ubulukhuni ne-crunch. Ngenxa yefayibha encane:
- ushukela ngaphandle kwezingqinamba ungena egazini;
- insulin iphenduka izitolo ezinamafutha.
Ngakho-ke, esifisweni sokudla okulungile nokunqoba ukukhuluphala, kancane kancane umuntu ugcoba ngamafutha amaningi.
Inkomba ye-glycemic yemifino
Ukwenqatshwa ekwelashweni okushisa kwemifino ngeke kube indlela yokuphuma kulesi simo kwabanesifo sikashukela, ngoba inkomba ye-glycemic yemikhiqizo nayo kufanele icatshangelwe. Le nkomba izokhombisa ukuthi ama-carbohydrate asheshayo aguqulwa kanjani kushukela. Udinga ukwazi ukuthi uma kukhuphuka inkomba ye-glycemic, izinga likashukela wegazi likhuphuka ngokushesha.
Akuvamile ukuthi ushukela omningi emifino ukhombise i-GI ephezulu yomkhiqizo, ngokwesibonelo, ama-beet abilisiwe anenkomba ye-glycemic yamaphuzu angama-65, ngoba okuluhlaza le nombolo kungama-30, kepha ushukela kuyo umningi kakhulu ngisho nakuhlaza.
I-Sauer, iklabishi eluhlaza noma ebilisiwe inenkomba ye-glycemic engu-15, kukhona ushukela omningi kuyo. Ngakho-ke, umgomo oyisisekelo wokulinganisa kokudla okufanele ube yisinqumo senani leshukela kanye ne-glycemic index emifino, kokubili ngendlela eluhlaza futhi kusetshenzwe ngayo.
Lapho izinkomba zombili ziphezulu kakhulu, kungcono ukwenqaba imifino enjalo, uma kukhona ushukela omncane, inkomba ye-glycemic iphansi, awukwazi ukuzibekisela umkhawulo futhi udle umkhiqizo nganoma yisiphi isilinganiso.
Inani ushukela emifino ethandwayo
Imifino enoshukela ophansi (kufika ku-2 g nge-100 g)
| Ama-Artichok | 0.9 |
| Broccoli | 1.7 |
| amazambane | 1.3 |
| Cilantro | 0.9 |
| izimpande ze-ginger | 1.7 |
| Chinese iklabishi Petsay | 1.4 |
| I-Pak choy iklabishi | 1.2 |
| Ilethisi | 0.5-2 |
| Ikhukhamba | 1.5 |
| UParsley | 0.9 |
| Isithombo | 1.9 |
| Ijika | 0.8 |
| I-Arugula | 2 |
| UCelery | 1.8 |
| Asparagus | 1.9 |
| Ithanga | 1 |
| Garlic | 1.4 |
| Isipinashi | 0.4 |
Imifino enokuqukethwe okushukela okushukela (2.1-4 g nge-100 g)
| Isitshalo seqanda | 3.2 |
| amabhlogo ayahluma | 2.2 |
| anyanisi oluhlaza | 2.3 |
| UZucchini | 2.2 |
| iklabishi elimhlophe | 3.8 |
| iklabishi elibomvu | 2.4-4 |
| upelepele wensimbi | 3.5 |
| Utamatisi | 3 |
| Ubhontshisi | 2.3 |
| ISorrel | 2.3 |
Imifino enoshukela ephezulu (kusuka ku-4.1 g nge-100 g)
| rutabaga | 4.5 |
| uphizi | 5.6 |
| ukholifulawa | 4.8 |
| ummbila | 4.5 |
| anyanisi | 6.3 |
| ileki | 7 |
| isanqante | 3.9 |
| paprika | 6.5 |
| upelepele | 10 |
| utamatisi obomvu weklabishi | 5.3 |
| utamatisi omuncu we-cherry | 8.5 |
| ubhungane | 12.8 |
| ubhontshisi oluhlaza | 5 |
Yini enye okudingeka uyazi?
Ngokwemvelo, imifino nezithelo ezinoshukela kumele kube etafuleni lomuntu onesifo sikashukela, kepha udinga ukuhlola inkomba ye-glycemic kanye nenani loshukela kuzo. Kuyadingeka ukufunda izimiso zokudla kwemifino.
Imifino eluhlaza enothile kakhulu inoshukela omningi, futhi usheshe uyithole ngaphandle kokudla ushukela ngokweqile. Kunconywa ukuthi ubukeze ezinye izindlela zokupheka ezijwayelekile zokupheka futhi unciphise isikhathi sokulashwa okushisa, uma kunesidingo, noma uzame ukukuyeka ngokuphelele.
Akunasidingo sokwesaba okuqukethwe ushukela emifino, ngoba kungumthombo oyinhloko wamandla, ngaphandle kwalokho ukusebenza okujwayelekile komzimba nengqondo ikakhulukazi akunakwenzeka. Amandla anjalo awakwazi ukuqoqwa ngekusasa, futhi ukususwa kungaba nzima impela.
Ukuba khona kwe-fiber emifino kunciphisa i-GI yomkhiqizo, kwehlise izinga lokufakwa ushukela. Lapho, ngaphezu kwesifo sikashukela, isiguli sinezinye izifo, ekwelapheni kuso isidingo sokuhambisana nokudla okuqukethe ushukela ophansi, futhi mhlawumbe nokudla okungenawo ushukela.
Imiphi imifino yokwenqaba isifo sikashukela?
Ngezinzuzo ezisobala zemifino, kunezinhlobo ezithile zokudla kwezitshalo okunoshukela omningi kakhulu. Kungcono ukungafaki imifino enjalo ekudleni, ngoba izodala izinkinga ngezinkomba ze-glycemia nezinkinga zempilo eziba zimbi.
Imifino emnandi izoba yize futhi ibe yingozi, uma ungakwazi ukuyishiya ngokuphelele, kumele okungenani unqande ukusetshenziswa.
Ngakho-ke, kungcono ukungadli amazambane, kuqukethe isitashi esiningi, esingakhuphula kakhulu izinga likashukela egazini. Ngakho-ke uqobo, njengamazambane, kuthinta izaqathe zomzimba, ikakhulukazi abilisiwe. Isitshalo sezimpande sinezinto eziningi ezinesitashi ezikhulisa ushukela kanye ne-cholesterol ephansi.
Umphumela olimazayo ekukhiqizweni kanye nasemsebenzini obalulekile wama-amino acid asiza umzimba womuntu ulwe nezimpawu nezimbangela zesifo sikashukela, utamatisi. Kukhona noshukela omningi kumatamatisi, ngakho-ke impendulo yombuzo wokuthi ngabe utamatisi ulusizo awunalo yini.
I-beet ine-index ephezulu ye-glycemic, ethebuleni le-GI imifino itholakala eduze kwemikhiqizo:
- ufulawa othambile
- Ama-pancake kafulawa asezingeni eliphakeme.
Ngokusetshenziswa okuncane kwama-beet, kukhona ukwanda okubukhali kokuhlushwa ushukela emzimbeni. Ama-beet aphekwe ayingozi kakhulu, akhuphula i-glycemia emazingeni aphezulu ngemizuzu embalwa, futhi kungadala ne-glucosuria ku-mellitus yesifo sikashukela. Ngakho-ke, udinga ukubheka okuqukethwe ushukela nakwimifino itafula elinjalo lisendaweni.
Kungcono ukudla imifino ngohlobo lwayo lwemvelo, akumelwe sikhohlwe ngamajusi wemifino asanda kulungiswa asusa ubuthi emzimbeni, ubuthi, abe nomthelela omuhle esimweni somzimba.
Isibonelo, ujusi omnandi ulungiswa emigqonyeni kadele, isiphuzo sisiza ukukhipha i-cholesterol esezingeni eliphansi kanye noshukela ngokweqile egazini. Udinga ukuphuza ujusi we-celery kuphela ngemuva kokupheka. Kwenqatshelwe ukugcwalisa isiphuzo ngosawoti kanye nezinongo.
Imifino idliwa njengesitsha se-standalone noma ifakwe kwezinye izitsha zokupheka, amasaladi, amasobho kanye nokudla okulula. Ukwenza ngcono ukunambitheka, ungangeza u-anyanisi omncane, ugalikhi namakhambi. Asikho isidingo sokunaka inani lama-greens asetshenzisiwe, akulethi imiphumela emibi, kodwa inqobo nje uma onesifo sikashukela engenazo izifo zamanyikwe nesisu.
Yimiphi imifino engadliwa yisifo sikashukela izotshelwa uchwepheshe kuvidiyo ekulesi sihloko.
