Ukusetshenziswa kakhulu koshukela kuyisishayo sangekhulu lama-21.
Ukutholakala okuningana futhi okulula kwemikhiqizo enokuqukethwe ngokweqile kwama-carbohydrate alula kuholela ekusetshenzisweni okungalawulwa koshukela, okubuye kube nomphumela olimazayo emzimbeni womuntu.
Izikhungo eziholayo emhlabeni zisebenzisa izigidi zamaRandi ocwaningweni, lapho kususelwa emazingeni athile okusebenzisa, kufaka phakathi umthamo woshukela wabesifazane nsuku zonke.
Amaqembu anobungozi
Njengomthetho, bonke abesifazane bayizinyo elimnandi elimangalisayo. Ngenxa yemvelo yabo, bathambekele kakhulu ekuthandeni amaswidi kanye nethonya lokugcina empilweni yabo.
Othile ngeke aziphikise ngokwabo i-bun, othile akakwazi ukucabanga impilo ngaphandle koshokoledi, anikeze othile ujamu. Ukudla amaswidi amaningi nangaphezulu, ngifuna kakhulu futhi hhayi ukugqekeza lo mbuthano.
Iqiniso ngukuthi umzimba womuntu awushintshiwe ukuze udonse imithamo emikhulu yama-carbohydrate alula. Ngenxa yokufakwa ngokushesha kwe-sucrose, izinga loshukela egazini likhuphuka kakhulu, kudedelwa i-insulin.
Ngenxa yalokho, umphumela "we-carbohydrate yindlala" uyenzeka. Kusukela ekubonakaleni komzimba, zonke izinto ezingenayo zazimunwa ngokushesha kakhulu futhi zisadingeka. Ukuthola ingxenye entsha kubangela okunye ukuhlukunyezwa, ngaleyo ndlela kwakhela umbuthano omubi. Ingqondo ayikwazi ukuqonda ukuthi empeleni amandla amasha awafuneki futhi iyaqhubeka nokusayina.
Ngaphezu kwalokho, ushukela unomthelela ohlelweni lwe-dopamine lwesikhungo sobuchopho, lubangele umphumela ofanayo nokusetshenziswa kwama-opiates. Ngakho-ke ngezinga elithile, ukusetshenziswa kwalo ngokweqile kufana nokulutha kwezidakamizwa.
Iqembu lengozi lifaka abantu abazwela ukwehla kwamazinga kashukela egazini.
Imvamisa lokhu kubangelwa izici zofuzo zomzimba futhi akusilo uphawu lokuthanda obuthakathaka noma ukuthamba.
Ukwehla kwe-glucose kuholela ekushintsheni kwemizwa, okwenza ubuchopho bufise amaswidi, okungasiza ekwenziweni kwehomoni yenjabulo serotonin futhi lapho kulungiswa isimo.
Slow killer
Ukusetshenziswa kweshukela ngamanani amakhulu kubangela ukuphazamiseka okuningi ekusebenzeni cishe komzimba wonke.
Ukonakala kwesistimu yokuzivikela komzimba kwenzeka, i-digestibility yezinto ezinamaminerali iyancipha, ukukhuphuka kwamehlo, isilinganiso se-glucose ne-insulin, indawo enhle yezifo zokukhunta iyadalwa, izinguquko ezihlobene nobudala ziyasheshiswa.
Ngokuphikisana nesizinda salezi ziphazamiso, izifo ezibangelwa yileso sifo ziqala ngokuhamba kwesikhathi: ukutheleleka, isifo sokuqina kwemithambo yethambo kanye nesifo samathambo, izinhlungu zesifo sikashukela, isifo sikashukela, isisulu, isikhumba esikhulayo kanye nengcindezi ye-systolic.
Izinhlobo kashukela
Akuwona wonke ushukela olimaza ngokulinganayo. Umndeni woshukela uhlanganisa izinhlobo eziningi ezahlukahlukene. Okusemqoka ezitholakala empilweni yansuku zonke kufaka: i-sucrose, ushukela, i-fructose ne-lactose.
Khipha
Ushukela omhlophe ojwayelekile kithi sonke. Emvelweni, ngesimo sayo esimsulwa cishe kwenzeka. Itholakala ngokushesha futhi ayiniki umuzwa wokugcwala. I-sucrose leyo yingxenye yokudla evame kakhulu.
IGlucose
Ifomu elilula kakhulu, lokhu kusho ukuthi i-digestibility ishesha ngangokunokwenzeka. Kubangela ukuhlinzwa kwe-insulin enamandla emzimbeni. Ngokucabanga okukhulu kuphenduka amanoni omzimba. Kuqukethe izinhlobo eziningi zamajikijolo.
Glucose ezithelo namajikijolo
Uhlaka
I-Fructose uhlobo olunoshukela olungenangozi kakhulu futhi oluhamba kancane olutholakala ezithelo nakuju. Ngenxa yobumnandi bayo obanele bungasetshenziswa njengento yokubambela i-sucrose. Esigabeni sokuqala, ayidingi i-insulin yokutholwa.
Lactose mahhala
Kutholakala emikhiqizweni yobisi nakumaprotheni obisi angahlanzwa kahle. Izinga lokufakwa ngaphakathi liphakathi kwe-sucrose ne-glucose.
Kuyathengiswa kukhona ushukela onsundu obiza kakhulu. Ungakuboni njengelusizo kakhulu kunomfowenu omhlophe.
UBrown ushukela ongavuthiwe ongachazwanga ongaphansi kwesilinganiso sekhalori kokujwayelekile. Ekuzivikeleni kwakhe, singasho ukuthi iqukethe amaminerali amaningi: i-calcium, i-iron, i-magnesium, i-potassium, i-phosphorus nabanye, ngokungangabazeki alusizo.
Ukudla ushukela nsuku zonke kwabesifazane
Ngokusho kweWorld Health Organisation, izinga likashukela eliphakanyisiwe ngosuku kwabesifazane lingama-25 g (5%), okuyisilinganiso esivumelekile esingu-50 g (10%).
Lezi zibalo zilingana nezipuni ezi-6 nezili-12. Izinombolo ezinikezwe emabondeni ngamaphesenti wokuqukethwe kwamakhalori aphelele kokudla okudliwayo ngowesifazane phakathi nosuku.
Isibonelo, kowesifazane, isilinganiso esimaphakathi sokudla nsuku zonke singama-kilojoule angama-2 000. Kulawa, ushukela ungaba ngaphezulu kwe-200 kcal (10%). Uma sikhumbula ukuthi ku-100 g kashukela ocishe ube ngu-400 kcal, khona-ke kuvela ukuthi ingu-50 g njalo. Kufanele kukhunjulwe ukuthi leli inani eliphelele leshukela eliphuziwe, kufaka phakathi lokho okuqukethwe yimikhiqizo, hhayi isisindo esiyishukela soshukela.
Imikhuba yoshukela ngosuku kwabesifazane ingahlukahluka ngokuya ngamapharamitha womzimba ngamunye. Ngakho-ke, abesifazane ababamba iqhaza kwezemidlalo futhi bahola indlela yokuphila esebenzayo bangadla amakhalori amaningi ngaphandle kokulimaza impilo, ngoba zisazoshiswa ngokushesha. Uma zingasebenzi noma zithambekele ekubeni ngokweqile, kungcono ukuyeke ngokuphelele ukusetshenziswa kwemikhiqizo ezinoshukela neminye equkethe ushukela.
Ukudla okufihla ushukela
Abesifazane kwesinye isikhathi abakuboni ukuthi kukhona okuqukethwe ushukela omkhulu emikhiqizweni ethile. Ngakho-ke, noma bezama ukudla ngendlela efanele, bayaqhubeka nokudla ukudla okungenamsoco ngokungazi.
Imikhiqizo ephezulu kashukela ifaka:
- izindlela zokuphumula ezisheshayo: i-granola, i-oardmeal ye-custard, ama-cornflake, izikhwama ezibunjiwe, njll.
- zonke izinhlobo zamasoso (kufaka phakathi i-ketchup nemayonesi);
- amasosi abhemayo futhi aphekwe;
- imikhiqizo yokubhaka kanye neye-confectionery;
- imikhiqizo eseqedile;
- iziphuzo (kufaka phakathi lezo eziphuza utshwala): iziphuzo, ushukela omnandi, ubhiya, i-cognac, utshwala, amawayini amnandi, njll.
Ungaqeda kanjani umlutha kashukela?
Empilweni yansuku zonke, udinga ukuzikhawulela ekudleni okujwayelekile njengokudla okumhlophe nokumpunga, i-pasta eyenziwe ngofulawa weprimiyamu, ilayisi emhlophe, ufulawa, uswidi kanye nejamu nezithelo ezomisiwe.
Kufanele udle imifino eminingi namakhambi amasha. Faka isinkwa sangaphansi kanye ne-pasta ngemikhiqizo enamalimi. Yethula ukuzivocavoca okuyimpoqo enkambisweni yakho yansuku zonke.
Nawa amanye amathiphu alula wokuqeda umlutha kashukela:
- namathela enkambisweni yakho yansuku zonke, phumula kahle (lala okungenani amahora angama-8), gwema ukucindezela;
- funa ukuxhaswa kwezihlobo ekufuneni kwakho. Kunzima kakhulu ukulwa nesilingo lapho umuntu oseduze ehlala ehlafuna;
- kudla amaprotheni amaningi ngesimo senhlanzi noma sezinyoni. Ukuthamba kwabo kancane kucindezela indlala;
- ukuhlolwa kwe-endocrinologist kanye ne-gynecologist. Ukunxanela amaswidi kungenye yezimpawu zokungasebenzi kahle kwe-thyroid noma isifo se-candidiasis;
- ngokubonisana nodokotela wakho, qala ukuthatha uvithamini B ukunciphisa ukucindezela;
- ukuze ujabule, usebenzise izingcezu ezincane zikashokholethi omnyama, okungenani u-70% wekhukhunathi;
- funda ukwakheka kwilebula, ungathengi imikhiqizo equkethe ushukela.
Kukhona nemithi ekhethekile yokucindezela izifiso zamaswidi. Yisinyathelo sokugcina lapho zonke ezinye izindlela zihluleka. Into esemqoka lapha ukuthi ungazibandakanyi ezokwelapha, kodwa qiniseka ukuthi uthintana nodokotela.
Amalungiselelo asekelwe kuChromium asetshenziswa kudala ukuze kufezekiswe umphumela oyifunayo. I-Chromium noshukela kuhlobene eduze komzimba womuntu.
Ukudla ushukela "kuphuma ngaphandle" kwe-chrome, ukusetshenziswa kwayo kunciphisa izifiso zamaswidi.
Izidakamizwa ezenziwa nge-Glutamine zisetshenzisiwe hhayi kudala.
Le amino acid yendawo yonke isebenza ngendlela evumayo ekuxinaniseni kobuchopho kanye novalo, ngenkathi ithambisa isifiso sokudla ushukela.
Amavidiyo ahlobene
Yikuphi ukudla okunoshukela ocashile kakhulu? Impendulo ekuvidiyo:
Ukulwa nokudla ngokweqile ushukela kungenzeka. Kunezindlela eziningi nezindlela zokumelana nesilingo nokuqina kwesitimela. Kuze kube manje, amatafula akhethekile wokuqukethwe ushukela ekudleni, ama-Calculator wokubala indlela odla ngayo nsuku zonke, nokunye okuningi sekuhlanganisiwe. Ukuhola impilo enempilo kuyasiza futhi kuyimfashini, ngakho-ke akufanele uhlehlise izinguquko ngokuhamba kwesikhathi. Uma ufunda lo mbhalo, okungenani ucabange ngesidingo sokushintsha okuthile. Futhi lokhu kusho ukuthi kusazothatha izinyathelo ezimbalwa kuphela eziya ekusaseni elinempilo.
