Ingabe Abantu Abanesifo Sikashukela Bangadla Izaqathe?

-Delile

• Izaqathe nesifo sikashukela
• Ukudla okunempilo
• Ingabe i-low-carb ihamba phambili?
• Ukubalwa kweCarb
• Izinganekwane zokudla
• Lapho ukubona udokotela wezokudla
• Okubalulekile

Abantu abanesifo sikashukela bangazithola bezibuza ukuthi iziphi izincomo zokudla okungcono kakhulu. Umbuzo owodwa ojwayelekile ovelayo uthi, abantu abanesifo sikashukela bangadla izaqathe?

Impendulo emfushane nelula ithi, yebo. Izaqathe, kanye neminye imifino efana ne-broccoli ne-cauliflower, yimifino engeyona enesitashi. Kubantu abanesifo sikashukela (kanye nawo wonke umuntu, ngalokho), imifino engeyona isitashi iyingxenye ebalulekile yokudla okunempilo.

Kubalulekile ukunaka okuqukethwe yi-carbohydrate ekudleni lapho unesifo sikashukela. Kodwa-ke, ukudla okuningi okuqukethe ama-carbs nakho kunamavithamini amaningi, amaminerali, kanye nefayibha.

Okunye kwalokhu kudla, ikakhulukazi imifino engeyona eyisitashi, ayinamthelela omncane emazingeni kashukela egazini. Kule ndatshana, sizohlola ukuthi izaqathe zisithinta kanjani isifo sikashukela, futhi sinikeze ngolwazi oluwusizo mayelana nama-carbohydrate nesifo sikashukela.

Izaqathe nesifo sikashukela

Kukhona iqiniso ngemuva kwesisho esithi, "udle uthingo." Izithelo nemifino enemibala igcwele izakhi zomzimba zokudla okunempilo. Izaqathe ziyaziwa ngokuqukethe i-beta-carotene, eyandulela uvithamini A. Ziphinde zibe nama-antioxidants, fibre, nezinye izakhamzimba.

Isanqante esiphakathi iqukethe kuphela u-4 gramu we-net (digestible) carbs futhi iwukudla okune-glycemic ephansi. Ukudla okuphansi kuma-carbs futhi okuphansi kunkomba ye-glycemic kuvame ukungabi nomthelela omkhulu kakhulu emazingeni kashukela egazini.

Ucwaningo luphakamisa nokuthi izakhamzimba ezikumaqathi zingasiza abantu abanesifo sikashukela.

• Uvithamini A. Kwesinye, abacwaningi baphenye ukubaluleka kukavithamini A ekulawuleni i-glucose yegazi. Bathola ukuthi amagundane anokushoda kukavithamini A ahlangabezana nokungasebenzi kuma-pancreatic β-cell. Baphinde babona ukwehla kwemfihlo ye-insulin kanye ne-hyperglycemia elandelayo. Le miphumela ikhombisa ukuthi uvithamini A angadlala indima ekulawuleni ushukela egazini kubantu abanesifo sikashukela.
• Uvithamini B-6. Amavithamini B adlala indima ebalulekile ezindaweni eziningi ezahlukahlukene zomzimba. Ucwaningo oluthile lwathola ukuthi ukuntuleka kwamavithamini B-1 no-B-6 kwakuvamile kubantu abanesifo sikashukela sohlobo 2. Ngaphezu kwalokho, ukukhula kokuqala kwe-nephropathy yesifo sikashukela kwakuvame kakhulu uma amazinga kavithamini B-6 ayephansi. Lolu cwaningo lubonisa ukuthi amazinga aphansi kavithamini B-6 angaphazamisa imiphumela yesifo sikashukela.
• Umucu. Ukudla i-fiber fiber kuyingxenye ebalulekile yokuphathwa kukashukela egazini kusifo sikashukela. Ukuhlaziywa kwe-meta okuyi-16 kwakamuva kukhombisa ubufakazi obuqinile bokuthi ukudla i-fiber fiber kungasiza ekwehliseni ukwanda kohlobo lwesifo sikashukela sohlobo 2. Ngaphezu kwalokho, kubantu abanesifo sikashukela, ukudla i-fiber kungasiza ekunciphiseni amazinga eshukela egazi isikhathi eside nokuzila ukudla.

Ukudla okunempilo

Kubantu abanesifo sikashukela, ukulandela ukudla okunempilo kubalulekile ekuphatheni isimo sakho. INational Institute of Health (NIH) igcizelela ukuthi ukudla okunempilo kakhulu kwesifo sikashukela kuqukethe ukudla okuvela kuwo wonke amaqembu okudla. Lokhu kufaka:

• imifino
• izithelo
• okusanhlamvu
• amaprotheni
• nonfat noma ubisi olunamafutha amancane

Ngokusho kwe-American Diabetes Association (ADA), indlela engcono yokuthuthukisa amazinga eglucose yegazi kungukudla nokuzivocavoca umzimba. Ukudla ukudla okunempilo nakho kungasiza ekwehliseni isisindo. Ngisho nokwehliswa kwesisindo somzimba ngamaphesenti ama-5 kungasiza ekuthuthukiseni amazinga kashukela egazini.

Ukwandisa izincomo ze-NIH ngenhla, i-ADA incoma izeluleko ezilandelayo zokudla okunempilo nesifo sikashukela.

• Yidla imifino eminingi engeyona enesitashi, efana noqathi, i-broccoli ne-zucchini. Okungenani uhhafu wepuleti lakho kufanele ugcwaliswe ngalezi zinhlobo zemifino enomsoco.
• Uhlobo oluhle kakhulu lwamaprotheni lokudla okunempilo amaprotheni anciphile. Cishe ikota lepuleti lakho kufanele libe umthombo wamaprotheni onamafutha, njengenkukhu noma inhlanzi. Gwema ukuthosa okujulile nokushaja amaprotheni akho, zama ukubhaka noma ukosa kancane.
• Nciphisa umthamo wakho we-carb ngesidlo ngasinye cishe inkomishi eyodwa noma ngaphansi. Zama ukudla ama-carbs anokuqukethwe kwe-fiber ephezulu, ngoba i-fiber isiza ukuthuthukisa amazinga kashukela egazini. Imithombo emikhulu ye-high-fiber carbs ifaka ubhontshisi, izinkwa ezigcwele okusanhlamvu, irayisi elinsundu neminye imikhiqizo yokudla okusanhlamvu okuphelele.
• Izithelo nobisi olunamafutha amancane kungenza ukwengeza okuhle ekudleni okunempilo. Qaphela ukuthi ungadluli ngosayizi wengxenye. Idlanzana lamajikijolo amasha noma uhhafu wengilazi yobisi olunamafutha aphansi kungaba yinto emnandi emva kokudla kwakusihlwa. Nciphisa izithelo ezomisiwe neziphuzo zezithelo njengoba ama-carbs abo egxile kakhulu.

Kwesinye isikhathi ungaba nesifiso sokwelashwa, futhi ukuphathwa okumnandi kwesinye isikhathi kulungile. Kodwa-ke, kubalulekile ukuthi uqaphele lokho okudlayo, nokuthi kungakanani okudlayo.

Ukudla okuningi okusetshenzisiwe, ukudla okunoshukela kungathinta kabi amazinga kashukela egazini lakho. Lokhu kudla kungaholela ekuzuzeni isisindo futhi kungaba nomthelela omubi empilweni yakho yonke. Ukukhetha izinketho ze-carbohydrate ephansi ngamanani amancane, futhi ngezikhathi ezithile kuphela, kuyindlela engcono kakhulu yokuzelapha.

Ingabe i-low-carb ihamba phambili?

Eminyakeni yamuva nje, ukudla okune-carb ephansi bekuyindlela edumile yokudla. Emphakathini wezempilo nokuphila kahle, kunconywe ukudla okunomsoco ophansi ngesifo sikashukela.

Kukhona iqiniso kulesi siphakamiso. Umbiko wokuvumelana we-2018 ovela ku-ADA kanye ne-European Association for the Study of Diabetes (EASD) uthi idlanzana lokudla - i-low-carb ifakiwe - kukhombisa izinzuzo kulabo abanesifo sikashukela.

Ngokusho kocwaningo, i-low-carbohydrate diet (engaphansi kwamaphesenti angama-26 wamandla esewonke) ikhiqize ukuncipha okukhulu ku-HbA_1c ezinyangeni ezi-3 nezingu-6, imiphumela enciphile ezinyangeni eziyi-12 nezingama-24. Lokhu kusho ukuthi ukudla okwedlulele ngokweqile (njengokudla kwe-ketogenic, okubeka umkhawulo kuma-carbs kube amaphesenti ayi-5 kuphela wokudla okuphelele), akudingekile ukulandela ukuze ubone izinzuzo zezempilo.

Ngaphezu kwalokho, ukwehlisa kakhulu ukudla kwe-carbohydrate kungadala ukuthi uphuthelwe amavithamini amaningi, amaminerali kanye nefayibha.

Ekugcineni, ukudla okunama-carbohydrate amancane kungasebenzela abanye abantu abanesifo sikashukela, kepha akusebenzi kuwo wonke umuntu. Kokubili i-ADA ne-EASD kuncoma ukuthi ukwelashwa kokulawulwa kwe-glycemic, kufaka phakathi ukungenelela kokudla, kufanele kuhlale kumuntu ngamunye.

Ukubalwa kweCarb

Abantu abanesifo sikashukela abadinga ukuthatha i-insulin yesikhathi sokudla kumele futhi bahlanganyele ekubaleni kwe-carb. Lokhu kwenziwa ukufanisa inani lama-carbohydrate esidlweni sakho nenani le-insulin oyijovayo. Ukwenza lokhu kuzokusiza ugcine amazinga kashukela egazini lakho.

Abanye abantu bangabala ama-carbohydrate ukuthi abe nokulawula okuningi ukuthi bangaki ama-carbs abawadlayo ngosuku.

Lapho ubala ama-carbs, ukufunda ukufunda amalebula okunomsoco kubalulekile. Kubalulekile ukukhumbula ukuthi akuwona wonke ama-carbs anomthelela ofanayo emazingeni kashukela egazini. Ngakho-ke, ukubala ama-carbs enetha kuyindlela engcono yokubala ama-carbs akho. Ukuthola ama-carbs enetha lokudla, mane ukhiphe okuqukethwe kwe-fiber kokuqukethwe okuphelele kwe-carbohydrate.

Isibonelo, inkomishi eyodwa yoqathe oqoshiwe inama-gramu ayi-12.3 we-carbohydrate ephelele no-3.6 amagremu we-fiber.

12.3 – 3.6 = 8.7

Lokhu kusishiya sinama-gram ayi-8.7 kuphela we-net carbs enkomishini eyodwa yzaqathe.

Uma unentshisekelo yokubala ama-carbs ukusiza ukuphatha amazinga kashukela egazini lakho, uchwepheshe wezokudla noma uthisha wesifo sikashukela angakufundisa ukuthi kanjani.

Izinganekwane zokudla

Izinganekwane ezimbili zokudla ezivame kakhulu kubantu abanesifo sikashukela ukuthi abakwazi ukuba noshukela, nokuthi kumele balandele ukudla okune-carb ephansi ngokweqile. Njengoba kuvela, lesi seluleko siphelelwe yisikhathi futhi asilona iqiniso.

Ushukela njengegama elidonswayo kungaphezu nje kwamaswidi nezimpahla ezibhakiwe - izithelo, imifino, nokusanhlamvu okuphelele nakho konke kungushukela. Ngakho-ke, inkolelo yokuthi abantu abanesifo sikashukela abakwazi ukudla ushukela kungamanga. Ushukela ocutshungulwayo nongeziwe kufanele ulinganiselwe, kepha i-ADA incoma ukuqhubeka nokudla izithelo nemifino njengengxenye yokudla okunempilo.

Ukudla okunesisindo esiphansi ngokweqile akudingekile ekuphathweni kukashukela egazini, noma. Ukudla okune-carb ephansi kakhulu njengokudla keto kuqeda cishe konke ukudla kwe-carbohydrate.

Kodwa-ke, ngisho nokudla okuphansi kwe-carb Mediterranean kukhombisile izinzuzo zokulawulwa kwe-glycemic. Ukudla okune-carb ephansi ngokweqile akudingekile futhi akuphephile kuwo wonke umuntu onesifo sikashukela. Kubalulekile ukubona ingcweti yokudla noma isazi sokudla ngaphambi kokwenza lezi zinhlobo zezinguquko ekudleni kwakho.

Lapho ukubona udokotela wezokudla

Uma unesifo sikashukela futhi unentshisekelo yokudla ukudla okunempilo, uchwepheshe oqeqeshiwe wokudla angasiza. Izazi zokudla kanye nezazi zokudla zinganikeza iziphakamiso ezisuselwa ebufakazini bokuthi ungakudla kanjani ukudla okunempilo ngesimo sakho. Uma ufuna ukumba ujule kakhulu, abanye ochwepheshe bokudla baze bagxile kokudla kwabantu abanesifo sikashukela.

I-Academy of Nutrition and Dietetics ’Thola ithuluzi lochwepheshe kuyindlela enhle yokuthola uchwepheshe wezondawo endaweni yakho. Ithuluzi likuvumela nokuthi useshe ngokukhethekile, okungakusiza ukuthi uthole isazi sikashukela eduze kwakho.

Okubalulekile

Izaqathe, phakathi kweminye imifino engeyona yesitashi, zingeza kakhulu ekudleni okunempilo kwabantu abanesifo sikashukela. Ziqukethe inqwaba yezakhamzimba ezibalulekile ezisiza amazinga kashukela egazini, njengevithamini A nefayibha.

Uma unesifo sikashukela, kufanele uqhubeke nokufaka imifino, okusanhlamvu okuphelele, kanye namaprotheni anciphile ekudleni kwakho. Ukuze uthole ezinye iziphakamiso zokuthi ungawaphatha kanjani amazinga eglucose egazini lakho ngokudla, finyelela kuchwepheshe wezokudla eduze kwakho.