Sonke siyawathanda amaswidi kakhulu, kepha umuthi ukholelwa ukuthi ushukela osezingeni lawo elihlanzekile uyisengezo esiyingozi kakhulu nesiyingozi kunazo zonke kubantu. Lo mkhiqizo omhlophe usigcwalisa ngama-kilojoule angenalutho ngokuphelele angenayo ithonsi elilodwa lezakhi zomzimba, ezithinta kabi izinqubo ze-metabolic.
Uma udla ushukela omningi nsuku zonke, iba imbangela yokuthola isisindo nokukhula kwezifo ezihambisanayo, ngokwesibonelo, isifo sikashukela, ukukhuluphala nezinkinga zenhliziyo.
Ngabe ushukela wonke uyafana?
Kwesinye isikhathi kunzima kakhulu ukuqonda inani elifanele likashukela elingadliwa ngosuku ngaphandle kokulimaza impilo yomuntu siqu. Ngaphezu kwalokho, kubaluleke kakhulu ukuqonda kahle umehluko phakathi koshukela esimuthulula esikhwameni noshukela wemvelo emifino nezithelo.
Le mikhiqizo iyizinto ezihluke ngokuphelele. Ushukela wethebula uwumphumela wokukhiqizwa kwezimboni futhi awunakwenza lutho ngoshukela wemvelo, ocebile ngamanzi, i-fiber kanye nezakhi zomzimba ezahlukahlukene ezizuzisa kakhulu umzimba.
Labo abheka ngokucophelela impilo yabo futhi bafuna ukunciphisa umzimba kufanele bakhethe ukhetho lwesibili futhi bathembele ushukela esimweni salo semvelo.
Ukusetshenziswa Koshukela
Kunzima kakhulu ukunikeza izincomo ezicacile zokuthi kufanele kube yiluphi uhlobo lwe-glucose yansuku zonke, ngoba konke kuzoncika kulo mkhiqizo uqobo.
Ngokusekelwe kwimininingwane eyaqoqwa ngonyaka we-2008 eMelika, umuntu ojwayelekile udla amakhilogremu angaphezu kuka-28 we ushukela ogcotshwe ngonyaka. Amajusi wezithelo neziphuzo ze-carbonated azange afakwe kulesi sibalo, okubonisa ukuthi inani elikhonjisiwe ushukela alibukelwa phansi.
Ngasikhathi sinye, kwathathwa isinqumo sokuthi okujwayelekile kanye nenani eliphelele lomkhiqizo omnandi odliwe lalingamagremu angama-76,7 ngosuku, okulinganiselwa ukuthi amathisipuni ayi-19 kanye namakhalori angama-306. Singasho ukuthi lokhu kuyinto evamile noma umthamo wansuku zonke kumuntu.
Eminyakeni yamuva nje, kuye kwaba okubalulekile ukuthi umuntu adle kahle, futhi abantu benza konke ukwehlisa umthamo wokusebenzisa ushukela, kepha lesi sibalo sisesekude nokwamukelekayo. Kuphephile ukusho ukuthi inani labantu laqala ukuphuza iziphuzo ezinoshukela oluncane, elingajabuleli nje, futhi izinga lokusetshenziswa kwalo kwehla nsuku zonke.
Kodwa-ke, ukusetshenziswa koshukela okwenziwe nge-granured kusekuphezulu, okubangela ukuthuthukiswa kwezifo eziningi, kanye nokwanda kwalezo ezikhona. Ushukela omningi ekudleni kuholela kulezi zifo ezilandelayo:
- isifo sikashukela mellitus;
- Ukukhuluphala ngokweqile
- isifo semithambo;
- ezinye izinhlobo zezilonda ezinomdlavuza;
- izinkinga zamazinyo;
- ukwehluleka kwesibindi.
Ungayinquma kanjani ishukela ephephile?
Isikhungo Sokufundwa Kwezifo Zenhliziyo senza izifundo eziyisipesheli ezisize ekusunguleni inani eliphezulu likashukela ongalusebenzisa. Abesilisa bavunyelwe ukudla ama-kilojoule ayi-150 ngosuku (okulingana nezipuni eziyi-9 noma amagremu angama-37,5). Kwabesifazane, leli nani lizokwehliswa libe amakhalori ayi-100 (amathisipuni ayi-6 noma amagremu angama-25).
Ukuze ucabange kahle lezi zibalo ezingasho lutho, kufanele kuqashelwe ukuthi ikani elilodwa elincane leCoca-Cola lizoqukatha amakhalori ayi-140, kanti ibha ye-Snickers izoqukatha amakhalori ayishukela ayi-120, futhi lokhu kukude nokujwayelekile koshukela.
Uma umuntu ebheka ukwakheka kwakhe, esebenzayo futhi efanelekile, khona-ke umthamo onjalo kashukela ophuziwe ngeke umlimaze, ngoba la makhalori angashiswa ngokushesha okukhulu.
Ezimweni lapho kunesisindo esikhulu ngokweqile, ukukhuluphala noma ngisho nesifo sikashukela, udinga ukuhlala kude nokudla okunoshukela futhi udle ukudla okususelwa ushukela okwedlula kabili ngeviki, kepha hhayi nsuku zonke.
Labo abanamandla amakhulu bangashiya ngokuphelele lokho kudla okugcwele ushukela. Noma yiziphi iziphuzo ze-carbonated, i-pastries noma ukudla okulula ziqukethe ushukela futhi zibe nomthelela ongemuhle enhlalakahleni.
Ngempilo yakho nokuphepha kwakho, kungcono ukudla ukudla okulula. Kungukudla kwesithako-mono okuzosiza ukugcina umzimba usesimweni esihle.
Ungamelana kanjani nesilingo?
Ezokwelapha zithi iziphuzo ezinoshukela nokudla kungavusa izingxenye ezifanayo zobuchopho bomuntu njengezidakamizwa. Kungakho abantu abaningi bengakwazi ukulawula nokudla amaswidi ngamanani angenamkhawulo.
Uma umuntu ehlala ehlukumeza ukudla okulula, futhi futhi angazinaki izimiso eziyisisekelo zokudla kanye nemithi kadokotela, lokhu kuzokhombisa ukuncika kushukela. Indlela enjalo izoyiphambanisa inkambo yezifo ezikhona emzimbeni, futhi ingavusa ukuvela okusha. Ngokuvamile, kuzoba nelukuluku kakhulu ukuthola ukuthi yini ushukela olimazayo?
Ukuphela kwendlela yokuphuma kulesisimo ukukhokhisa ngokuphelele futhi okunzima ukusetshenziswa koshukela. Kulesi simo kuphela lapho uzokwazi ukukhuluma ngokuqeda ukuxhomekeka kwe-pathological.
Ungakunciphisa kanjani ukuphuza ushukela ngokwakho?
Ukufeza le nhloso, kufanele ugweme lokhu kudla:
- noma yiziphi iziphuzo ezingezona ezidakayo, ngoba kuzo okuqukethwe ushukela kumane kudlule;
- Izithelo zokukhiqiza zezimboni. Kulezi ziphuzo, ushukela awukho ngaphansi kwe-soda;
- confectionery namaswidi;
- muffin omnandi nokubhaka. Umkhiqizo onjalo awuqukethe ushukela kuphela, kodwa futhi nama-carbohydrate asheshayo;
- izithelo ezikheniwe kusiraphu;
- imikhiqizo ye-nonfat. Kulokhu kudla ukuthi kunoshukela abaningi abanikeza ukunambitheka;
- izithelo ezomisiwe.
Ungangena kanjani esikhundleni?
Ukukhohlisa isisu sakho, ungazama ukuphuza kuphela amanzi ahlanzekile, ngaphandle kokufaka amnandi kuwo. Kuzoba kuhle ukwenqaba itiye elimnandi, ikofi kanye noshukela. Esikhundleni sokudla okumnandi okungadingekile komzimba, kufanele ukhethe lokho okubandakanya ulamula, isinamoni, i-ginger noma i-alimondi.
Ungaguqulela ukubonga kwakho ekudleni kokuqamba nobuchule. Kunezindlela eziningi zokupheka ezibandakanya inani eliphansi loshukela. Uma ufuna ngempela, ungangeza kokudla i-analogue yemvelo kashukela owenziwe nge-granured ushukela - i-stevia herb ekhipha noma i-stevia sweetener.
Ushukela nokudla okulula
Indlela ekahle yokuqeda umlutha kashukela ukuyeka ngokuphelele ukusetshenziswa kokudla okulula. Kungcono ukwanelisa izidingo zakho zamaswidi ngezithelo, amajikijolo, nemifino emnandi. Ukudla okunjalo kungadliwa kunoma yiliphi inani futhi akunikezi ukubalwa kwamakhalori kanye nokufunda njalo kwamalebula namalebula.
Uma, noma kunjalo, ingekho indlela yokuqeda ngokuphelele imikhiqizo eseqediwe, khona-ke kufanele uyikhethe ngokucophelela ngangokunokwenzeka. Okokuqala, kubalulekile ukuqonda ukuthi ushukela ungabizwa ngokuhlukile: i-sucrose, ushukela, ushukela, isiraphu, njll.
Akumele nakancane uthenge umkhiqizo kuhlu lwezakhi zalo ushukela olusekuqaleni. Awungeke ukhethe umkhiqizo oseqediwe uma uqukethe uhlobo loshukela olungaphezu kolulodwa.
Ngaphezu kwalokho, kubalulekile ukunaka ushukela onempilo, isibonelo, uju, i-agave, kanye noshukela kakhukhunathi wemvelo kubonakale kukuhle kakhulu kusuka endaweni yokubuka yokudla.
