Ukudla isifo sikashukela kuyingxenye ebaluleke kakhulu yokwelashwa, ngaphandle kwayo akukho umuthi ongaqukatha amanani ashukela eglucose. Kepha bonke abantu ngezikhathi ezithile bafuna okungenani ukudla okumnandi, iziguli eziningi ziyazibuza: kungenzeka yini ukudla ubhanana wesifo sikashukela? Ezimweni eziningi, impendulo inguyebo, kodwa uma usebenzisa lo mkhiqizo ukuze uphephe kubalulekile ukukhumbula ama-nuances athile.
Izindlela zokuhlola inani lama-carbohydrate emkhiqizweni
Inkomba ye-glycemic (GI) iyinkomba enikeza umbono wesilinganiso sokubola kwama-carbohydrate aqukethe umkhiqizo. Kubonisa ukuthi bahlehla kanjani ngokushesha futhi babangele ukwanda kokugcotshana kwe-glucose egazini lomuntu. I-GI ikalwe ngesilinganiso samaphuzu ayi-100. Isilinganiso esiphakeme lesi, izinga likashukela wegazi lizokhuphuka ngemuva kokudla ukudla.
Abantu abanesifo sikashukela sohlobo lwe-I bavame ukuvunyelwa ukudla izithelo ezinama-GI esingadluli amaphuzu angama-55 (uma lesi sifo singekho lula, kungenzeka ukuthi sisebenzise izingxenye ezincane zezithelo nge-GI ezingekho ngaphezulu kwama-70 esivumelwaneni nodokotela). Uma unikezwe ukuthi ku-banana lesi sibalo singama-50-60, kuya ngokuthi izithelo sezivuthiwe, ungasisebenzisa. Kepha kungakuhle ukukwenza lokhu ngokulinganisela, ulandela imithetho ethile.
Lapho kungeniswa ubhanana ekudleni, kungakuhle ukuthi ubheke njalo izinguquko emazingeni kashukela egazi ukuze uqonde ukuphendula komzimba.
Uma isiguli sinesifo sikashukela esingancike e-insulin, kungcono ukwenqaba ubhanana. Yize abanye odokotela benombono wokuthi kusengenzeka ukudla inani elincane labo, kungcono ukungayinaki le ndlela yokuthiyori. Iqiniso ngukuthi izidlo zohlobo lwe-II yesifo sinamandla kakhulu futhi sihlose ukunciphisa inani lama-carbohydrate angena emzimbeni ngokudla. Kungcono uma umuntu ethola lezi zinto kusuka kwimifino nokusanhlamvu, ezingavunyelwe kushukela.
Izinzuzo nokulimala kukabhanana kwabanesifo sikashukela
Njenganoma yimuphi umkhiqizo, ubhanana ungaba nomthelela omuhle futhi ongemuhle ekuwudleni. Kuyasiza kumuntu onesifo sikashukela ngoba:
- kugcwala umzimba nge-potassium, kunciphisa ingozi yokuthola izifo zemisipha yenhliziyo nemithambo yegazi;
- ungumthombo wamavithamini;
- ivuselela amasosha omzimba futhi ibuye iguqule umsebenzi wohlelo lwe-antioxidant;
- iqeda ukuqunjelwa ngenxa yokuvumelana kwayo okuthambile nenani elikhulu le-fiber ekwakhiweni kwalo.
Ubhanana ufaka isandla ekukhiqizeni i-serotonin, lithuthukisa imizwa yomuntu
Kepha akufanele usithande kakhulu lesi sithelo, ngoba siqukethe inani elikhulu lama-carbohydrate kokuqukethwe okuphansi kwekhalori. Ngaphezu kwalokho, ubhanana awusiwo umkhiqizo olula kakhulu wokugaya ukudla, futhi uma sinikezwe ukuthi isifo sikashukela singenawo amandla emzimbeni, singadala umuzwa wesisindo nokuqhakaza.
Ungawadla kanjani ubhanana ngaphandle kokulimaza impilo?
Inani elivumelekile likabhanana labanesifo sikashukela lingahluka, ngokuya ngama-nuances ngamanye enkambo yesifo. Ngokwesilinganiso, kukholelwa ukuthi kungcono ukungangeqi inani lalesi sithelo ngezicucu ezingaphezu kwama-1-2 ngesonto (kuyilapho izidlo ezingaphezu kwesigamu zingadliwa ngosuku olulodwa).
Ukuvimbela izinkinga zokugaya, kungcono ukusika i-fetus kwimibuthano emincane bese uyidla phakathi kokudla okuyinhloko
Ubhanana wesifo sikashukela akufanele ugezwe ngamanzi noma uwudle kanye nezinye izithelo namaswidi ngosuku olufanayo (ngisho nalabo abagunyaziwe). Kuyingozi kakhulu ukuhlanganiswa kwebhanana nemikhiqizo lapho kunesitashi esiningi khona - ukudla okunjalo kunzima kakhulu ukugaya futhi kuholela emthwalweni we-carbohydrate ongadingekile emzimbeni. Ukusuka kulo ungenza amazambane abunjiwe ku-blender ngaphandle kokungeza ezinye izithako.
Kukuziphi izimo lapho kubekwa khona ubhanana?
Ubhanana wesifo sikashukela akufanele udliwe ngezikhathi ushukela wegazi ophakeme kakhulu ongeke ulungiswe. Ngokuphazamiseka noma ukushintshwa kwalesi sifo kuya esigabeni sokubolekwa, noma imaphi amaswidi aphuma embuzweni ngenhloso yokugcina impilo yabantu.
Ukuhlukumeza ubhanana kungaholela ekugxumeni okubukhali ushukela wegazi kanye nemiphumela emibi emzimbeni
Ukwethulwa kokudla kwalesi sithelo ezimweni ezinjalo kuzoba kungafaneleki ngokuphelele:
- isiguli sikhuluphele;
- esikhunjeni sesiguli kunezilonda ezilandelwayo eziphilisa ngokungahambi kahle;
- umuntu uphethwe yi-atherosclerosis noma izinqubo zokuvuvukala emithanjeni yegazi.
Bonke abanesifo sikashukela, kungakhathalekile ukuthi hlobo luni lwesifo nobulukhuni benkambo yaso, akufanele badle ubhanana omisiwe. Lokhu kungenxa yokuqukethwe kwekhalori (340 kcal nge-100 g) ne-GI ephezulu (cishe 70). Ungadli ubhanana okugcotshwe kuwo ikhasi lakhe ngaphambili. Lokhu kungenxa yokuthi i-phenol isetshenziswa ebusweni bayo, okuthi, uma ingena emzimbeni womuntu, ingadala ubuthi.
Ukudla ubhanana noma cha kuyindaba yomuntu ngamunye. Kufanele kunqunywe yisiguli ngokubambisana nomphathi ozokala ubungozi nezinzuzo zokuthatha lo mkhiqizo. Lapho wenza imenyu yosuku, kubalulekile ukubala kahle i-XE yayo yonke imikhiqizo ukuze ihlangane ngokujwayelekile. Ngendlela efanelekayo, ukudla ubhanana kuzoba nomthelela omuhle emzimbeni futhi kuthuthukise isimo somoya sesiguli.
