Ukudla okusanhlamvu kuyingxenye ebalulekile yokudla okuphelele. Lo mkhiqizo wemvelo ucebile kakhulu ku-fiber kanye nezinto ezahlukahlukene zokulandela umkhondo, ngaphandle kwawo akunakwenzeka ukugcina umzimba wakho usesimweni esihle kakhulu.
Njenganoma yimuphi omunye umkhiqizo wokudla, ukudliwa kwamabele kunenkomba ethile ye-glycemic (GI), futhi kuzohluka ngokuya ngezinhlobonhlobo zamabele.
Umqondo wenkomba ye-glycemic kufanele uqondwe ngokuthi kushesha kangakanani lokhu noma ukuthi ukudla kuzoguqulwa kushukela wegazi.
Kumabele, njengomthetho, le nkomba izoba ephansi impela. Lokhu kubaluleke kakhulu kulabo bantu abalandela indlela yokuphila enempilo noma abahlaselwa yizifo ezinkulu, kanye nesifo sikashukela ikakhulukazi. Kukhona umthetho wokudla okusanhlamvu okusho ukuthi lapho umkhiqizo we-cereal umkhulu, wehlisa inkomba ye-glycemic.
I-Buckwheat nelayisi
Inkomba ye-glycemic yalesi okusanhlamvu isuka kumayunithi angama-50 kuye kwangama-60, athathwa njengokujwayelekile. I-porridge enjalo iyanconywa ngokudla okudla ekudleni ngenxa yamandla ayo okulawula ushukela ne-cholesterol. I-Buckwheat porridge ayibalulekile kangako, futhi umkhiqizo uqobo ngenxa yokuba khona kwezinto ezinjalo kuwo:
- ama-amino acid;
- amavithamini;
- amaprotheni okunomsoco;
- antioxidants.
I-Buckwheat iyingxenye yokudla okuthandwa kakhulu okusanhlamvu futhi hhayi kuphela ngenxa yenkomba yayo ephansi ye-glycemic.
Manje ake siphendukele elayisi, hhayi wonke umuntu uyazi ukuthi ilayisi lingabi mhlophe kuphela, kodwa futhi libe nsundu. Zombili lezi zinhlobo zaleli okusanhlamvu ezisetshenziswa ngempumelelo ekuphekeni. Inkomba ye-glycemic yelayisi isuka emaunithi angama-45 kuye kwangama-65, kanti ilayisi elinsundu limunca kangcono umzimba kunomzimba walo omhlophe. Kumkhiqizo onjalo, i-husk, enenani elikhulu lezinto eziwusizo, iyagcinwa, ngakho-ke i-porridge yerayisi luhlobo lwesitolo.
Ama-Millet groats
Umkhiqizo weMillet GI kusuka ema-40 kuye kwangama-60 amayunithi. Konke kuncike ekujuleni kokupheka. I-porridge emincane, yehlisa i-glycemia yayo. I-Millet ilungele labo abahlushwa yizinkinga zenhliziyo nemithambo yegazi, futhi futhi bafuna ukwehlisa isisindo sabo ngokufanele.
Le porridge eyi-millet ephuzi izoba ngukudla okuhle kakhulu kwezingane. Kumabele okusanhlamvu kunezinto ezibalulekile ezidingekayo ukukhula nokukhula komzimba omncane.
Ibhali negridi yommbila
U-Pearl ibhali ungumholi wangempela esigabeni sokusanhlamvu okunempilo. I-GI yayo iyunithi engama-20-30 kuphela, kodwa inqobo nje uma ibhali le-pearl liphekwa emanzini ngaphandle kokufakwa ibhotela. Umkhiqizo onjalo awukwazi ukukhulisa hamu wakho wokudla, okukuvumela ukuthi uwudle ngesikhathi sokudla. Odokotela bayakwazisa ibhali ngokuba khona kwe-lysine kuyo, ekwazi:
- imibimbi ebushelelezi;
- gcina isikhumba sakhiwe.
Izithelo zommbila zicebile kakhulu phosphorus, izakhi zomkhondo namavithamini A, B, C, D
Lokhu okusanhlamvu kufanele kuphathwe ngokucophelela okukhulu. Inkomba yayo ye-glycemic ngamaphuzu angama-70, okubhekwe ukuthi kuyinkomba ephezulu kakhulu.
Kungenxa yalesi sizathu ukuthi ukudla okunjalo ngeke kuphephe ngokuphelele kuwo wonke umuntu. Ngakho-ke, i-athikili - Ummbila wohlobo 2 lwesifo sikashukela, indawo yethu izoba wusizo kubafundi.
Kubalulekile ukukhumbula ukuthi ngesikhathi sokwelashwa okushisayo noma kwamakhemikhali, i-GI yezithelo zommbila ikhuphuka kakhulu. Sikhuluma ngama-corn flakes, ama-chopstick kanye nama-popcorn.
Kodwa-ke, akufanele ubhale i-porridge yommbila, ngoba iqukethe okuningi:
- i-magnesium
- insimbi;
- i-zinc;
- amavithamini A no-B.
Imikhiqizo esekwe emmbeni ilusizo kakhulu kubantu asebekhulile, kepha hhayi kwabanesifo sikashukela.
Ama-Hercules ne-granola
I-GI yakhe ngamaphuzu angama-55, okubhekwe ukuthi awuyinkomba embi kangako. IHercules iyingxenye yezinhlelo eziningi zokudla. I-Porridge iwusizo kakhulu ngenxa yokuba khona kwamavithamini, ama-amino acid nezinye izinto.
Ngenxa yokusetshenziswa kwe-Hercules flakes, ukukhiqizwa kwe-serotonin (i-hormone eyinhloko yenjabulo) kuzokhula. Umkhiqizo uqukethe i-carbohydrate eyinkimbinkimbi engalawula amazinga kashukela egazini.
Kepha i-muesli, lo mkhiqizo omnandi awunakubizwa nangokuthi yi-porridge ngomqondo ongokoqobo wegama, ngoba lifaka:
- ama-oat flakes;
- izithelo ezomisiwe;
- amantongomane
- imbewu yelanga.
Uma sibheka inkomba ye-glycemic ye-muesli (80), khona-ke izophakama kakhulu kune-hercule ngenxa yokuba khona koshukela ezithelo ezomisiwe. Ngaphezu kwalokho, okusanhlamvu kungenziwa kukhanye ngaphezu kwalokho, okubuye kwandise okuqukethwe kwekhalori komkhiqizo onjalo, ngaphandle kokuthi iphalishi linambitheka kakhulu.
