8 Ukudla okubangela amagesi

-Delile

• 1. Ubhontshisi
• 4. Ubisi nemikhiqizo yobisi
• 5. Izinsini
• 6. Iziphuzo ezibandayo
• 7. Oats
• 8. uphizi
• Ungalwa kanjani namagesi ngokwemvelo

Ukudla okubangela igesi, njengobhontshisi kanye ne-broccoli, ngokwesibonelo, kunenqwaba ye-fiber kanye ne-carbohydrate ebiliswa yizimbali zamathumbu ngesikhathi sokugaya, okubangela ukuqothuka kanye nokuqunjelwa, nokungabekezelelani kwamathumbu kulokhu kudla kuyehluka kuye ngentanga.

Ngalesi sizathu, kubalulekile ukuthi isazi sokudla okunempilo senze ukuhlolwa okuvumela ukukhomba ukuthi yikuphi ukudla okukhiqiza amagesi kanye nokwakha uhlelo lokudla okunempilo oluhambisana nezidingo zomuntu.

Akudingekile ngaso sonke isikhathi ukususa lolu hlobo lokudla ekudleni, ngoba ukunciphisa inani nobuningi okudliwa ngakho, kungahle kwanele ukuthi umzimba ukwazi ukukubekezelela, kunciphise ukukhiqizwa kwamagesi.

1. Ubhontshisi

Izithelo, imifino nemikhiqizo ethile, njengamajusi angenisiwe, ngokwesibonelo, aqukethe uhlobo lukashukela olubizwa ngokuthi i-fructose, ukugxila kwalo kuyehluka ngohlobo lokudla. Lolu hlobo lukashukela alunamathele ngokuphelele emathunjini, futhi lungavumela ukwanda komkhiqizo wegesi. Bona ukuthi iziphi izithelo ezinokuqukethwe okuphezulu kakhulu kwe-fructose.

Ngaphezu kwalokho, izithelo ezifana nama-apula, amapentshisi, amapheya nama-plums nazo ziqukethe i-fiber encibilikayo engadala igesi eyeqile kwabanye abantu.

4. Ubisi nemikhiqizo yobisi

I-Lactose ushukela okhona obisini nakwezinye izinto ezitholakala kuzo. Lapho umuntu engabekezelelani ne-lactose, kusho ukuthi umzimba wakhe awunayo i-lactase eyanele, i-enzyme egaya lowo shukela emathunjini. Njengoba ingagayeki, isetshenziswa ngamagciwane asemathunjini, akhipha i-hydrogen kanye nama-fatty chain fatty, akhiqiza amagesi.

Ezimweni ezinjalo, umuntu angafaka imikhiqizo yobisi esikhundleni sabanye ngaphandle kwe-lactose noma iziphuzo zemifino, njengobisi lwe-alimondi, ngokwesibonelo. Ngaphezu kwalokho, kubalulekile ukuhlola ilebuli yokudla, njengoba eminye imikhiqizo ingaqukatha i-lactose phakathi kwezithako zayo. Thola ukuthi unokungabekezelelani kwe-lactose yini ngokuhlolwa kwethu okuku-inthanethi.

5. Izinsini

Ukungenisa i-Gum noma uswidi kukuthanda ukuphefumula, okwaziwa nge-aerophagia, kukhiqiza igesi nokungaphatheki kahle kwamathumbu. Ngaphezu kwalokho, enye i-chewing gum noma i-caramels ingahle iqukathe i-sorbitol, i-mannitol noma i-xylitol, okungushukela okhiqiza amagesi lapho kuvutshelwa kukholoni.

6. Iziphuzo ezibandayo

Kubalulekile ukugwema iziphuzo ezibandayo, amanzi anekhabhoni, ubhiya nezinye iziphuzo ezine-carbonated, njengoba zithanda ukungena komoya emathunjini, kubangele amagesi. Iziphuzo zokuphuza kufanele futhi zigwenywe.

7. Oats

I-oats ne-oat bran noma i-oats, kanye nokunye ukudla okuphelele, kungadala igesi ngoba icebile ku-fiber, i-raffinose kanye nesitashi, esivuna ukwakheka kwamagesi emathunjini.

8. uphizi

Peas, ngaphezu kokuqukethe imicu ye-fructose nemifino ebolayo emathunjini, nayo iqukethe ama-lectin, ahlotshaniswa nokuqhuma nokukhiqizwa kwegesi ngokweqile.

Bona ukuthi ukudla kwegesi kufanele kube njani.

Ungalwa kanjani namagesi ngokwemvelo

Ukusiza ukulwa namagesi ngendlela engokwemvelo, kubalulekile ukulandela izeluleko:

• Gwema ukuphuza iziphuzo ngesikhathi sokudla;
• Sebenzisa i-yogurt eyi-1 yemvelo ngosuku ukuthuthukisa izimbali zamathumbu;
• Yidla izithelo ezivusa amathumbu kubantu abanesifo sokuqunjelwa, njengophayinaphu noma upopo, ngoba ziyizithelo ezikhuthaza ukugaya ukudla;
• Sebenzisa izingxenye ezincane zokudla;
• Gwema ukuphuza iziphuzo ngotshani;
• Uhlafune kahle ukudla kwakho.

Ngaphezu kwalokho, kukhona ama-teas angasiza ukunciphisa ukukhiqizwa kwegesi, njenge-fennel, i-cardamom, i-gentian ne-ginger, isibonelo.

Bona ividiyo elandelayo ukuthola amanye amathiphu wokuthi unganciphisa kanjani igesi ngokudla: