Kunezinombolo eziningi zezincomo ezibalulekile ekwelapheni isifo sikashukela. Kepha kungenzeka yini ukudla amathanga ngalesi sifo?
Igazi lomuntu ngamunye liqukethe ushukela oludingekayo, olunikeza amandla kuwo wonke amaseli emzimbeni.
Inani elifanelekile likashukela emzimbeni lisekelwa yi-insulin. I-hormone ihanjiswa kuphela lapho izinga likashukela wegazi likhuphuka ngokungejwayelekile. Ngemuva kokuxilongwa, isiguli senziwa izincomo ezidingekayo maqondana nemithetho yokudla okwelashwa kanye nokwelashwa.
Konke lokhu, kanye nokulandela amazinga kashukela wegazi, kuzosiza ukubhekana nesifo sikashukela. Iningi labantu abanalesi sifo lithola ukudla kaningi njengawo wonke umuntu - kathathu ngosuku. Uma ufuna ukuluma, khona-ke ukudla okugcwele ama-carbohydrate yisisombululo esihle kakhulu.
Ayini ama-carbohydrate?
Njalo ingqamuzana elisemzimbeni womuntu lidinga amandla. Ushukela yi-carbohydrate elula kunazo zonke, ngoba umzimba uyithatha kalula futhi uyiqhakambise, ukhiqiza ushukela, obaluleke kakhulu empilweni yomzimba.
Isitashi iyichungechunge loshukela oluyinkimbinkimbi futhi olude. Imicu yayo iyindle yokugaya ukudla kanye nokuthamba, kepha lokhu akubavimbeli ukuthi babe lusizo ezinhlelweni zenhliziyo nokugaya ukudla.
Ama-carbohydrate:
- ngezithelo;
- kwimifino;
- okusanhlamvu;
- emantongomane;
- ezinhlanyelweni;
- emabhonteni;
- emikhiqizweni yobisi.
Kungani amapharele?
Wonke amasistimu wokugaya ukudla anesidingo esivamile sama-carbohydrate. Kungcono ukulinganisela ukudla kwabo ne-fiber, amaprotheni namafutha ngaso sonke isidlo.
Ingxenye efanelekile yehlisa izinga lokufakwa kweglucose, ngakho-ke ushukela wegazi ngeke wehle kakhulu.
Inketho ebaluleke kakhulu kumuntu yileyo imifino nezithelo eziqukethe izakhi ezibalulekile ezicebile ku-fiber.
Ipheya ngalinye elijwayelekile liqukethe cishe amagremu ayisithupha e-fiber, alingana nama-24% womthamo wansuku zonke. Amapheya angumthombo omuhle ka-vithamini C. Kwanele ukudla izithelo ezimbili kuphela ngosuku ukwanelisa isidingo somzimba sazo.
Kunombono wokuthi ukudla izithelo kungalimaza ukwelashwa kwesifo sikashukela, ngoba kuqukethe ushukela. Ngakho-ke, lokhu akulona iqiniso. Zigcwele amavithamini kanye namaminerali, amanzi kanye nefayibha. Zonke lezi zakhi zomzimba azidingekile kuphela kubantu abanesifo sikashukela, kodwa futhi nakumuntu ophilile.
Inkomba ye-Glycemic
Ochwepheshe abaningi ocwaningweni lwesifo sikashukela mellitus basikisela ukuthatha i-glycemic index (GI). I-GI yisilinganiso esikhethekile kusuka kumayunithi angama-1 kuye kwangama-100.
Uhlola ukuthi ukudla okuhlukahlukene kuthinta kanjani ushukela wegazi. Ukudla okuphezulu kuma-carbohydrate ngokwemvelo kukhulisa amazinga kashukela.
Yehlisa umkhiqizo esikalini sezinkomba ze-glycemic, sehlise inani laso. Ngokususelwa etafuleni le-GI, kungasungulwa ukuthi eliphakathi nendawo eliphakathi nendawo liqukethe amayunithi angamashumi amathathu nesishiyagalombili kuphela, athathwa njengophansi.Njengomthetho, ukudla okudliwayo kufanele kuqukethe cishe amagremu angamashumi amahlanu ama-carbohydrate ukuze umzimba usebenze kahle.
Ama-carbohydrate atholakalayo yilezi ezithathwa kalula futhi zimunce. Banomphumela omkhulu kakhulu kushukela wegazi. Leli yiphuzu elibaluleke kakhulu, ngoba akuwona wonke ama-carbohydrate afaka izinto ezidonswa kalula, ezidonswa futhi ezisetshenziswe emzimbeni.Imicu engafakwanga i-carbohydrate inethonya elikhulu kakhulu kushukela ushukela egazini, ngoba le micu ayinakugaywa kalula.
Njengendlela yokuhlola ama-carbohydrate atholakalayo, abacwaningi bathatha inani labo eliphelele futhi bakhipha i-fiber etholakala kumkhiqizo.
Ama-carbohydrate atholakalayo angumphumela walesi sinqumo.
Ngemuva kokudla okudingekayo kwama-50 g ama-carbohydrate, izinga loshukela wegazi liyashintsha amahora amabili. Kungemva kwalesi sikhathi kuphela lapho esingakwazi ukuqala ukukala ngakho. Ochwepheshe baqopha imiphumela kugrafu futhi bayifingqe ngenani le-glucose. Futhi, kuyinkomba yomphumela oqondile wokudla ushukela wegazi.
Sebenzisa lolu lwazi ukwenza ngcono impilo kungazuzisa kakhulu. Udinga nje ukuhlola imikhiqizo ngamanani we-glycemic index.
Ngingakwazi ukusebenzisa amathanga kushukela?
Amapharele anikela ngezinzuzo eziningi ezizuzisayo kumuntu onesifo sikashukela. Ngemuva kwakho konke lokhu, ukudla okulula okunempilo.
Zinama-carbohydrate nama-kilojoule abalulekile. Njengoba kushiwo ngenhla, ipheya elilodwa liqukethe cishe amagremu angamashumi amabili nesithupha ama-carbohydrate.
Ngaso leso sikhathi, okuqukethwe yikhalori kungamakhilogremu ayi-100. Isihluthulelo senhlala-kahle yesifo sikashukela ukulawula inani loshukela emzimbeni.
Amavithamini kanye Nezimbiwa
Indlela enhle nesebenzayo kunazo zonke yokuthola amavithamini kanye namaminerali umzimba wakho owadingayo ukuwadla. Amapharele aqukethe izinhlobo eziningi zezakhamzimba eziyisisekelo ekugcineni impilo enhle. Lesi sici sibalulekile kuwo wonke umuntu, kodwa ikakhulukazi kwiziguli ezinesifo sikashukela.
Amapharele aqukethe:
- amaminerali e-calcium, i-iron, i-magnesium ne-potassium;
- amavithamini C, E, K;
- usawoti wama-folic;
- i-beta carotene;
- i-lutein;
- i-choline;
- i-retinol.
Izicubu
Amapharele, ikakhulukazi lawo anama-peels, abhekwa njengokudla okuphezulu kwe-fiber.Isithelo esisodwa siqukethe cishe amagremu amahlanu we-fiber.
Idlala indima ebaluleke kakhulu ekudleni okunempilo kwabanesifo sikashukela. I-fiber yokudla isiza i-cholesterol ephansi, ilawula isisindo somzimba noshukela wegazi.
Ukusetshenziswa kwe-fiber kuholela ekukhuleni okuzinzile futhi okuthe xaxa kweglucose yegazi, okuthi kudlule isikhathi eside. Ngale nqubo, amathuba we-glue kokuqukethwe ushukela wegazi uyancipha.
Ukwanelisa isidingo sokudla okumnandi
Isifiso esinamandla sokudla ukudla okunoshukela kungaholela ekwehlulekeni kwesifo sikashukela nokwehlisa ushukela wegazi.
Amapharele - isiphuzo esimnandi esingakusiza ukuthi unikeze izifiso nezidingo zakho, ngaphandle kokudela impilo nokulawula lesi sifo.
Ungadla i-peess nge-dessert ngemuva kokudla noma njenge-snack emnandi. Wonke umuntu angahlanganisa izingcezu zakhe no-ayisikhilimu ongenawo usawoti onamafutha angenawo ushukela okwehla esiphundu okumnandi nokunempilo.
Yimaphi ama-pears ama-diabetes kumele asebenzise?
Eqinisweni, azikho izincomo eziqondile kulokhu. Emhlabeni kunezinhlobo ezingaba ngamashumi amathathu zamapere.
Ingxenye encane yabo kuphela ebangela ukungahambi kahle komzimba. Isiguli sidinga ukubonana nodokotela ngalolu daba.
Okuhlanganisiwe ukuthi amapheya angadliwa unyaka wonke ngenxa yezinhlobonhlobo zawo ezinkulu. Isibonelo, izithelo zama-dessert zilungele abantu abanesifo sikashukela, ngoba aqukethe konke okudingayo futhi kulula ukukusebenzisa.
Contraindication
Kubalulekile ukucabanga ngezici zohlobo oluthile lwamapheya. Kunezinhlobonhlobo eziningana zalesi sithelo esinezinga eliphakeme le-acidity.
Lokhu kungawuthinta kabi umsebenzi wesibindi, okuthi ngemuva kwalokho kuthinte ukonakala kwendawo yokugaya ukudla. Kubalulekile futhi nesikhathi sokudla izithelo.
Ochwepheshe abaphikeli ngokungancomi ukuthi badle ama-pears esiswini esingenalutho noma ngokushesha ngemuva kokudla. Ukuphuza amanzi kungadala isifo sohudo, okuyinto engathandeki ikakhulukazi kubantu asebevele benezinkinga ngomsebenzi wesisu.
Amavidiyo ahlobene
Ngabe isifo sikashukela namapheya ziyahambelana? Impendulo ekuvidiyo:
Abantu asebekhulile abanesifo sikashukela kabanconywa kakhulu ukuthi badle izithelo ezingavuthiwe ezivuthiwe. Odokotela abakwenqabeli ukufakwa kwamajusi kulesi sithelo ekudleni. Kuzuzisa kakhulu umzimba ukusebenzisa kuphela amathanga amasha, athambile nasivuthiwe ekudleni. Kubantu asebekhulile, ochwepheshe batusa ukubhaka izithelo ngaphambi kokudla.
