Ubhanana Usithinta Kanjani Isifo Sikashukela kanye Namazinga Eshukela Egazini

-Delile

• Ubhanana Uqukethe AmaCarbs, Akhulisa Ushukela Wegazi
• Ubhanana nawo uqukethe i-fiber, enganciphisa ama-spikes kashukela wegazi
• Ubhanana Ohlaza (Ongavuthiwe) Uqukethe Isitashi Esingazweli
• Umphumela Wobhanana Ushukela Wegazi Uxhomeke Ekuvuthweni kwawo
• Usayizi Wengxenye Ubalulekile
• Ingabe Ubhanana Uphephile Kwabanesifo Sikashukela?
• Ungawudla Kanjani Ubhanana Uma Unesifo Sikashukela

Uma unesifo sikashukela, kubalulekile ukugcina amazinga kashukela egazini ezinzile ngangokunokwenzeka.

Ukulawulwa kahle kukashukela egazini kungasiza ekuvimbeleni noma ekunciphiseni ukuqhubeka kwezinye zezinkinga eziyinhloko zokwelashwa kwesifo sikashukela (,).

Ngalesi sizathu, ukugwema noma ukunciphisa ukudla okubangela ama-spikes amakhulu kashukela kubalulekile.

Yize isithelo esinempilo, ubhanana uphakeme kakhulu kuwo womabili ama-carbs noshukela, izakhamzimba eziyinhloko eziphakamisa amazinga kashukela egazini.

Ngakho-ke, ngabe kufanele ngabe udla ubhanana uma unesifo sikashukela? Ziluthinta kanjani ushukela wegazi lakho?

Ubhanana Uqukethe AmaCarbs, Akhulisa Ushukela Wegazi

Uma unesifo sikashukela, ukwazi inani nohlobo lwe-carbs ekudleni kwakho kubalulekile.

Lokhu kungenxa yokuthi ama-carbs akhulisa izinga likashukela egazini lakho kunezinye izakhamzimba, okusho ukuthi angathinta kakhulu ukulawula ushukela wegazi lakho.

Lapho ushukela wegazi ukhuphuka kubantu abangashukela ngokwashukela, umzimba ukhiqiza i-insulin. Isiza umzimba ukukhipha ushukela egazini uyongena kumaseli lapho usetshenziswa noma ugcinwa khona.

Kodwa-ke, le nqubo ayisebenzi njengoba kufanele kubantu abanesifo sikashukela. Esikhundleni salokho, noma ngabe umzimba awukhiqizi i-insulin eyanele noma amaseli amelana ne-insulin eyenziwayo.

Uma kungalawulwa kahle, lokhu kungaholela ekudleni okuphezulu kwe-carb okubangela ama-spikes amakhulu kashukela egazini noma amazinga aphezulu kashukela egazini, womabili lawo ayingozi empilweni yakho.

Ama-93% ama-calories kubhanana avela kuma-carbs. Lezi carbs zisesimo sikashukela, isitashi kanye nefayibha (3).

Ubhanana owodwa osayizi ophakathi nendawo uqukethe amagremu ayi-14 kashukela no-6 amagremu esitashi (3).

Ubhanana uphezulu kuma-carbs, okwenza amazinga kashukela egazini anyuke ngaphezu kwezinye izakhamzimba.

Ubhanana nawo uqukethe i-fiber, enganciphisa ama-spikes kashukela wegazi

Ngaphezu kwesitashi noshukela, ubhanana osayizi omaphakathi uqukethe amagremu ama-3 efayibha.

Wonke umuntu, kufaka phakathi abanesifo sikashukela, kufanele adle inani elanele le-fiber yokudla ngenxa yezinzuzo zayo zezempilo.

Kodwa-ke, i-fiber ibaluleke kakhulu kubantu abanesifo sikashukela, ngoba ingasiza ekunciphiseni ukugaya nokumuncwa kwe-carbs ().

Lokhu kunganciphisa ama-spikes kashukela egazini futhi kuthuthukise ukulawulwa kukashukela egazini jikelele ().

Enye indlela yokunquma ukuthi ukudla okuqukethe i-carb kuzothinta kanjani ushukela wegazi ngokubheka inkomba yayo ye-glycemic (GI).

Inkomba ye-glycemic ifaka ukudla ngokuya ngokuthi kukhuphula kangakanani futhi ngokushesha kangakanani amazinga kashukela egazini.

Izikolo ziqala kusuka ku-0 ziye ku-100 ngezigaba ezilandelayo:

• I-GI ephansi: 55 noma ngaphansi.
• I-GI emaphakathi: 56–69.
• I-GI ephezulu: 70–100.

Ukudla okususelwa ekudleni okuphansi kwe-GI kucatshangwa ukuthi kuhle kakhulu kubantu abanesifo sikashukela sohlobo 2 (,,,,).

Lokhu kungenxa yokuthi ukudla okuphansi kwe-GI kumuncwa kancane kancane futhi kubangele ukukhuphuka kancane kancane kwamazinga kashukela egazini, kunokuba kube nezipikisi ezinkulu.

Kukonke, ubhanana uthola amaphuzu aphansi naphakathi esikalini se-GI (phakathi kuka-42-62, kuya ngokuvuthwa) (11).

Ngaphezu koshukela nesitashi, ubhanana uqukethe nefayibha ethile. Lokhu kusho ukuthi ushukela osemabhanana ugaywa kancane kancane umunce, okungavimbela ama-spikes kashukela egazini.

Ubhanana Ohlaza (Ongavuthiwe) Uqukethe Isitashi Esingazweli

Uhlobo lwe-carbs kubhanana wakho lincike ekuvuthweni.

Ubhanana oluhlaza noma ongavuthiwe uqukethe ushukela omncane nesitashi esimelana kakhulu (,).

Izitashi ezingazweli zingamaketanga amade e-glucose (isitashi) “amelana” nokugaywa kwengxenye ephezulu yohlelo lwakho lokugaya ukudla ().

Lokhu kusho ukuthi zisebenza ngendlela efanayo nefayibha, futhi ngeke zibangele ukwanda kwamazinga kashukela egazini.

Kodwa-ke, zingasiza ukondla amabhaktheriya anobungane esiswini sakho, axhumene nempilo ye-metabolic ethuthukisiwe nokulawulwa ushukela wegazi okungcono (,,,).

Eqinisweni, ucwaningo lwakamuva ngokulawulwa kukashukela egazini kwabesifazane abanesifo sikashukela sohlobo lwesibili luthole imiphumela ethokozisayo. Labo abenezela ngesitashi esimelana nakho babenolawulo olungcono lweshukela kunalabo abangazange badlule isikhathi samasonto ayisishiyagalombili ().

Olunye ucwaningo luthole isitashi esimelana nemiphumela emihle kubantu abanesifo sikashukela sohlobo 2. Lokhu kufaka phakathi ukuthuthukisa ukuzwela kwe-insulin nokunciphisa ukuvuvukala (,,,).

Indima yesitashi esimelana nohlobo 1 sikashukela ayicaci kangako.

Ubhanana oluhlaza (ongavuthiwe) uqukethe isitashi esimelana, esingakhuphuli ushukela wegazi futhi singaze sithuthukise nokulawulwa ushukela egazini isikhathi eside.

Umphumela Wobhanana Ushukela Wegazi Uxhomeke Ekuvuthweni kwawo

Ubhanana ophuzi noma ovuthiwe uqukethe isitashi esingamelana kangako nobhanana oluhlaza noshukela omningi, oshutheka ngokushesha kakhulu kunestashi.

Lokhu kusho ukuthi ubhanana ovuthwe ngokuphelele une-GI ephakeme futhi uzobangela ushukela wegazi lakho ukuba ukhuphuke ngokushesha ukwedlula ubhanana oluhlaza noma ongavuthiwe ().

Ubhanana ophuzi, ovuthiwe uqukethe ushukela omningi kunokuluhlaza, ongakavuthwa. Lokhu kusho ukuthi zibangela ukwanda okukhulu ezingeni likashukela egazini lakho.

Usayizi Wengxenye Ubalulekile

Ukuvuthwa akuyona ukuphela kwesici uma kukhulunywa ngenani likashukela kubhanana wakho.

Usayizi nakho kubalulekile. Okukhudlwana ubhanana, uzobe uthola ama-carbs amaningi.

Lokhu kusho ukuthi ubhanana omkhulu uzoba nomthelela omkhulu ezingeni likashukela egazini lakho.

Umphumela wosayizi wengxenye ubizwa ngokuthi umthwalo we-glycemic.

Umthwalo we-glycemic ubalwa ngokuphindaphinda inkomba ye-glycemic yokudla ngenani lama-carbs ekukhonzeni, bese uhlukanisa leyo nombolo ngo-100.

Isikolo esingaphansi kuka-10 sithathwa njengesiphansi, u-11-19 uphakathi nendawo kanti ngaphezu kuka-20 kuphezulu.

Nayi inani elilinganisiwe lama-carbs ngosayizi ohlukile wobhanana (3):

• Ubhanana omncane ongeziwe (amasentimitha ayisithupha noma ngaphansi): 18.5 amagremu.
• Ubhanana omncane (cishe amasentimitha angu-6-6.9 ubude): 23 amagremu.
• Ubhanana ophakathi nendawo (7-7.9 amayintshi ubude): 27 amagremu.
• Ubhanana omkhulu (amasentimitha angu-8-8.9 ubude): 31 amagremu.
• Ubhanana omkhulu owengeziwe (amasentimitha angu-9 noma ngaphezulu): 35 amagremu.

Ukube wonke la mabhanana abevuthwe ngokuphelele (i-GI yama-62), umthwalo wabo we-glycemic ubungasuka ku-11 ubhanana omncane owengeziwe uye ku-22 kubhanana omkhulu owengeziwe.

Ukuqinisekisa ukuthi awubangeli ukuthi ushukela wegazi lakho ukhuphuke kakhulu, kubalulekile ukuthi wazi ubukhulu bukabhanana owudlayo.

Usayizi kabhanana owudlayo unquma umphumela wawo ezingeni likashukela egazini lakho. Ubhanana mkhulu, uzodla ama-carbs amaningi futhi ukwanda kukashukela egazini lakho kuzoba kukhulu.

Ingabe Ubhanana Uphephile Kwabanesifo Sikashukela?

Imihlahlandlela eminingi yokudla ejwayelekile yesifo sikashukela incoma ukulandela ukudla okunempilo, okunomsoco okubandakanya izithelo (,,).

Lokhu kungenxa yokuthi ukudla izithelo nemifino kuye kwaxhunyaniswa nempilo engcono kanye nengozi ephansi yezifo, njengesifo senhliziyo neminye imidlavuza (,,).

Isifo sikashukela sisengcupheni enkulu kakhulu yalezi zifo, ngakho-ke ukudla izithelo nemifino okwanele kubalulekile (,).

Ngokungafani nemikhiqizo kashukela elicwengiwe njengamaswidi nekhekhe, ama-carbs ezithelo ezifana nobhanana eza ne-fiber, ama-antioxidants, amavithamini namaminerali.

Ngokuqondile, ubhanana ukukunikeza i-fiber, i-potassium, uvithamini B6 novithamini C. Futhi aqukethe ama-antioxidants nezinhlanganisela zezitshalo ezizuzisayo ().

Ucwaningo lwamuva lubheke umphumela wokunciphisa izithelo ekulawuleni ushukela wegazi kubantu abangama-63 abane-type 2 diabetes ().

Bathola ukuthi ukweluleka abantu ukuthi bangadli izingcezu ezingaphezu kwezingu-2 zezithelo ngosuku kwaholela ekutheni abantu badle izithelo ezingaphansi.

Kodwa-ke, bathole nokuthi ukudla izithelo ezingaphansi akwenzi ngcono ukulawulwa kukashukela egazini, ukwehla kwesisindo noma ukuzungeza okhalweni.

Kubantu abaningi abanesifo sikashukela, izithelo (kufaka phakathi ubhanana) zingukukhetha okunempilo.

Okuhlukile kulokhu uma ulandela ukudla okune-carb ephansi ukulawula isifo sakho sikashukela. Ngisho nobhanana omncane uqukethe cishe amagremu angama-22 ama-carbs, okungaba kakhulu kuhlelo lwakho lokudla.

Uma ukwazi ukudla ubhanana, kubalulekile ukuthi uqaphele ukuvuthwa nosayizi kabhanana ukunciphisa umphumela wawo ezingeni likashukela egazini lakho.

Izithelo ezifana nobhanana zingukudla okunempilo okuqukethe i-fiber, amavithamini kanye namaminerali. Ungafaka ubhanana ekudleni kwakho, noma ngabe unesifo sikashukela.

Ungawudla Kanjani Ubhanana Uma Unesifo Sikashukela

Uma unesifo sikashukela, kungenzeka ngokuphelele ukujabulela izithelo ezifana nobhanana njengengxenye yokudla okunempilo.

Uma uthanda ubhanana, lawa macebiso alandelayo angasiza ekunciphiseni imiphumela yawo emazingeni kashukela egazini lakho:

• Buka usayizi wengxenye yakho: Yidla ubhanana omncane ukunciphisa ushukela owudlayo ngasikhathi sinye.
• Khetha ubhanana oqinile, osuvuthiwe: Khetha ubhanana ongavuthiwe ngokweqile ukuze okuqukethwe ushukela kwehle kancane.
• Sabalalisa izithelo zakho nsuku zonke: Yandisa izithelo ozithathayo ukusiza ukunciphisa umthwalo we-glycemic futhi ugcine ushukela wegazi uzinzile.
• Yidle nokunye ukudla: Jabulela ubhanana wakho nokunye ukudla, njengamantongomane noma i-yogurt egcwele, ukusiza ukunciphisa ijubane ukugaya nokumunca ushukela.

Uma unesifo sikashukela, khumbula ukuthi konke ukudla okuqukethe i-carb kungathinta ushukela wegazi labantu ngokuhlukile.

Ngakho-ke, ungahle uthande ukuqapha ukuthi ukudla ubhanana kuthinta kanjani ushukela wegazi lakho futhi ulungise imikhuba yakho yokudla ngokufanele.