Ukudla okubabazekayo okwandisa ukukhiqizwa kwamagesi

-Delile

• Ukudla okubangela ukuqumba
• Ukudla okungabangeli ukuqumba

Ukudla okubangela ukuqumba phansi ukudla okufana nesinkwa, ipasta nobhontshisi, ngokwesibonelo, ngoba bacebile ngama-carbohydrate athanda ukukhiqizwa kwamagesi emathunjini abangela ukuvuvukala nokungaphatheki kahle esiswini.

Okunye ukudla kungadala ukukhohlisa kakhulu kunokunye, ngakho-ke ukuthola ukuthi yikuphi ukudla okubangela igesi kakhulu emzimbeni kufanele uqede ukudla okukodwa noma iqembu lokudla ngasikhathi bese uhlaziya imiphumela. Ungaqala ngobisi nemikhiqizo yobisi, bese uqeda imidumba, njengobhontshisi, bese uqeda imifino ngesikhathi esisodwa bese ubona ukuthi awukho yini umehluko ekukhiqizeni igesi.

Ukudla okubangela ukuqumba

Ukudla okubushelelezi ikakhulukazi lokhu kuqukethe ama-carbohydrate, abila ngesikhathi sokugaya, noma kunjalo, akuzona zodwa ezidala amagesi. Okunye ukudla okubangela igesi kakhulu kungaba:

• Imidumba, njengophizi, udali, izinkukhu, ubhontshisi;
• Imifino eluhlaza, njengeklabishi, i-broccoli, amahlumela aseBrussels, ukholifulawa, u-anyanisi, i-artichokes, i-asparagus neklabishi;
• I-Lactose, ushukela wemvelo wobisi nokunye okutholakele;
• Ukudla Okunesitashi, ezifana nommbila, ipasta namazambane;
• Ukudla okune-fiber encibilikayo, njenge-oat bran nezithelo;
• Ukudla okunothe kakolweni, njenge-pasta, isinkwa esimhlophe nokunye ukudla okunofulawa kakolweni;
• Izinhlamvu eziphelele, njengelayisi elinsundu, ufulawa we-oat nofulawa kakolweni ophelele;
• I-Sorbitol, i-xylitol, i-mannitol ne-sorbitol, okuyizinto ezinandisa;
• Amaqanda.

Ngaphezu kokugwema ukudla okubanga ukuqumba, kubalulekile futhi ukunciphisa ukudla okunesibabule, njengegalikhi, inyama, inhlanzi kanye neklabishi, ngokwesibonelo, njengoba ziqinisa iphunga lamagesi.

Kubalulekile futhi ukuthi umuntu azi ukuthi ukusabela kulokhu kudla kungahluka, abanye abantu bathinteke kakhulu kunabanye ekukhiqizeni amagesi lapho bedla ukudla okuthile. Yize kunokudla okulungele ukudala ukuqumba, lokhu akwenzeki ngendlela efanayo kubo bonke abantu, ngoba ukudla kuvame ukukhiqiza igesi ethe xaxa emathunjini lapho kunokungalingani phakathi kwamagciwane azuzisayo nawabangela izifo akhona kule ndawo.

Ukudla okungabangeli ukuqumba

Ukudla okungabangeli ukuqunjelwa phansi ukudla okufana newolintshi, iplamu, ithanga noma isanqante, ngoba kunothile emanzini nefayibha okusiza amathumbu ukuthi asebenze kahle, kunciphisa ukukhiqizwa kwamagesi.

Amanzi okuphuza nawo asiza ukunciphisa ukuqothuka, ngakho-ke kunconywa ukuthi uphuze amalitha ayi-1.5 kuya kwangu-2 amanzi ngosuku. Ungakhetha futhi ukuphuza ama-teas, njenge-fennel, i-cardomome noma itiye le-fennel, ngokwesibonelo, okusiza ukuqeda amagesi emathumbu.

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