Kungenzeka yini ukusebenzisa amazambane kubantu abanesifo sikashukela, ababaningi abaziyo. Isifo sikashukela kufanele siqaphele kakhulu ekukhetheni ukudla kwabo. Ngemuva kwakho konke, ukudla ukudla okuyikho kunganciphisa futhi ukuqhubeka kwesifo.
Lapho ukhetha ukudla okuthile, abanesifo sikashukela kufanele bathembele kulokho amavithamini nokulandela umkhondo okuqukethe. Kubalulekile ukucubungula umphumela womkhiqizo othize ezishintsheni kashukela wegazi.
Isenzo sama-carbohydrate
Kepha kwesinye isikhathi izimpikiswano ngokusetshenziswa kwamazambane ngabanesifo sikashukela zisavela ngenxa yomphumela okhethekile wama-carbohydrate emzimbeni wesiguli. Ama-carbohydrate ahlukaniswe alula futhi ayinkimbinkimbi:
- Elula. Umzimba womuntu ugcizelela le nto kalula nje. Ngemuva kokungena egazini, iqala ukushintsha inani loshukela kulo, ilikhulise.
- I-Complex (polysaccharides). Zimunca kancane kancane, futhi ezinye zezakhi zazo kungenzeka zingabonakali ngumzimba. Le nto itholakala kummbila, okusanhlamvu, futhi nakumazambane. Ngokusetshenziswa okuningana kokudla okungenamsoco emzimbeni womuntu, ukongiwa kwamafutha kuyanda, okuyinto engathandeki hhayi kwabanesifo sikashukela kuphela, kodwa nakubantu abangenakho ukugula okunjalo.
Umzimba womuntu, onempilo futhi ogulayo, udinga ukuba nesamba esifanele sama-carbohydrate kwimenyu yakhe yansuku zonke. Le ngxenye ewusizo itholakala ezithelo, imidumba, imifino kanye nasezihlahleni. Kodwa, abantu abatholakala benesifo sikashukela kufanele baqaphele kakhulu ngokudla ukudla okuhlukahlukene, njengamazambane.
Ngingawadla amazambane kashukela?
Ngokuphathelene nokuthi abantu abanesifo sikashukela bangawadla yini amazambane, umbono wochwepheshe awuvumelani - le imifino ivunyelwe ukudla, kepha ngamanani amancane.
Ngokuvamile, amazambane angumkhiqizo wokudla owusizo kakhulu, oqukethe amavithamini amaningi ahlukahlukene. Kodwa-ke, kunenani elikhulu lama-polysaccharides kuwo, ngakho-ke abantu abanesifo sikashukela kufanele baqaphele kakhulu ukuyifaka kwimenyu yansuku zonke (cishe ama-250 g ngosuku).
Kepha ngaphezu kokubala inani lamazambane, kumele lilungiselelwe ngezindlela ezithile. Izazi zezempilo zithi indlela yokulungiswa kwale mifino inomphumela oqondile enhlalakahleni yesiguli.
Njengoba isifo sikashukela sivame ukuhambisana nokungasebenzi kahle ohlelweni lokugaya ukudla, ochwepheshe batusa ukuthi abantu abanesifo sikashukela bahlale benamathela emithethweni ephathelene nokupheka.
Ungakunciphisa kanjani okuqukethwe kwe-carbohydrate kumazambane?
Ukufaka amazambane kakhulu kunciphisa okuqukethwe kwayo kwesitashi. Ngaphezu kwalokho, inqubo enjalo inomphumela omuhle ohlelweni lokugaya ukudla. Ukwehlisa inani lesitashi ku-amazambane - imifino ehlutshiwe kufanele igezwe ngaphansi kwamanzi agobhozayo.
Izilimo eziyizigaxa ezimboziwe zizothuthukisa ukugaya, kanti isisu sizoma ukukhiqiza into ekhulisa ushukela wegazi. Ukugcotshwa kwenziwa ngale ndlela elandelayo:
- Imifino ibunjiwe bese igezwa kahle.
- Ibekwe ezitsheni (pan, isitsha) bese ithululelwa ngamanzi apholile.
- Amazambane agxunyekwe emanzini abandayo cishe amahora ayi-11.
Ngalesi sikhathi, iningi lesitashi nezinye izinto ezingafuneki futhi eziyingozi kubantu abanesifo sikashukela zizophuma kwimbiza. Ukuze usetshenziswe kakhudlwana, izicucu ezisetshenziswe ngale ndlela zishintshiwe kakhulu.
Iziphi ezinye izindlela zokupheka amazambane ezinshukela?
Egqoke umfaniswano. Kuyasiza kakhulu kubantu abanesifo sikashukela ukudla amazambane abilisiwe ezikhunjeni zabo.
Okuthosiwe. Ngokwesilinganiso esincane, ukusetshenziswa kwamazambane athosiwe kanye nama-chips aphekwe kawoyela wemifino kuvunyelwe. Kepha amazambane athosiwe emafutheni ezilwane, kungcono ukungadli nhlobo.
- Ubhatata Obhakiwe. Lapho kukhona isifo sikashukela sohlobo 2, kusiza ukudla amazambane abhakwe, angalungiswa kuhhavini nakapheki ohamba kancane. Kepha amazambane abhakwe awathandeki ukuzidla ngokwawo. Kungcono ukufaka isitsha esisehlangothini kule dish, ngokwesibonelo, isaladi yemifino entsha. Kufanele futhi wazi ukuthi isilinganiso samazambane esisodwa esibhakiwe sine-kilojoule ezingama-145. Lokhu kufanele kucatshangwe lapho kuhlanganiswa indlela yokudla yeziguli ezinesifo sikashukela. Futhi, le mifino ebhakiwe inconyelwa ukufakwa njalo kwimenyu njengokuvimbela izifo zenhliziyo nezemithambo.
- Kwindlela ebilisiwe. Le ndlela yokupheka ingcono kakhulu kwabanesifo sikashukela. Ukusebenza okujwayelekile kwamazambane abilisiwe kuqukethe amakhalori angaba ngu-114. Isitsha esinjalo sinomphumela ofanayo ekushintsheni kokuqukethwe ushukela njengamajusi ezithelo ngaphandle koshukela nesinkwa esiphelele sohlamvu esine-bran.
- Amazambane abunjiwe. Amazambane abilisiwe abilisiwe abantu abanesifo sikashukela, akunakufiseleka ukudliwa. Kuyathakazelisa ukuthi amazambane abunjiwe akhuphula kakhulu ushukela, kanye namaswidi noma iCoca-Cola. Ikakhulu, ushukela ukhuphuka uma isitsha siphekwe emafutheni kunamanzi.
Yini okufanele ngiyibheke lapho uthenga amazambane?
Lapho ukhetha amazambane, into yokuqala okufanele uyenze ukuthi ithande izithombo zobusha ezisezingeni eliphakathi nendawo. Umuthi kwesinye isikhathi awubukeki kangako ngokubukeka, noma kunjalo, ungaqukatha isitolo sonke sezakhi.
Lezi zinto ezinenzuzo zifaka i-bioflavonoid, enomthelela oqinisayo emithanjeni yegazi namavithamini B, PP, C. Ngisho nezilimo eziyizigaxa ezincane zamazambane, kukhona inani elikhangayo lezinto zokulandela ezifana nensimbi, i-calcium, i-zinc, i-magnesium njalonjalo.
Ngokuvamile, imikhiqizo evunyelwe ukusetshenziswa nsuku zonke ngabantu abanesifo sikashukela kusamele ihlolwe ukuthi umzimba ngamunye ubekezelelwa yini. Isibonelo, ingxenye encane yamazambane abhakwe kwamanye angakhuphula ushukela wegazi, kuyilapho nakwabanye ushukela wegazi ngeke uguquke.
Uma abanesifo sikashukela benamathela ohlelweni oluthile lokudla okunempilo, bangahola impilo ecishe ibe yigcwele. Ngemuva kwakho konke, indlela ebhekwe kahle ekwakhiweni kwendlela yokudla yesifo sikashukela iyisiqinisekiso sempilo enhle nomoya omuhle.
