Izinhlamvu ezihamba phambili zabantu abanesifo sikashukela

-Delile

• Izinhlamvu ezinempilo ziqala ngokusanhlamvu okuphelele
• Ngenkathi ufunda lawo amalebula amabhokisi okusanhlamvu…
• Punch it up nge amaprotheni namantongomane
• Yiphakamise ngobisi noma esikhundleni sebisi
• Ukuvimbela isifo sikashukela sohlobo 2
• Ukuthatha
• Yenza lokhu
  
• Gwema lokhu
  

Umugqa wokuqala wosuku

Akunandaba ukuthi unasifo sikashukela esinjani, ukugcina amazinga kashukela egazini lakho ebangeni eliphilile kubalulekile. Futhi ukuqala usuku ngesidlo sasekuseni esinempilo kuyisinyathelo esisodwa ongasithatha ukufeza lokho.

Ukudla kwasekuseni kufanele kube isidlo esilinganiselayo esinamaprotheni anele, ama-carbohydrate, namafutha anempilo. Kufanele futhi ibe noshukela ophansi owengeziwe futhi ibe nefayibha ephezulu nezakhamzimba.

Uma unesifo sikashukela, kungenzeka ukuthi usuvele ujwayelene nenkomba ye-glycemic (GI). I-GI iyindlela yokukala ukuthi ukudla okunama-carbohydrate kukhuphula kanjani ngokushesha amazinga kashukela egazini.

Amakhabhohayidrethi akunikeza amandla owadingayo ukuqala usuku lwakho. Kepha ukugaya ama-carbohydrate ngokushesha kungadala ukuthi amazinga kashukela egazini lakho anyuke.

Ukudla okune-GI ephansi kulula emzimbeni wakho kunalabo abane-GI ephezulu. Zigaywa kancane kancane futhi zinciphise ama-spikes ngemuva kokudla. Lokhu kuyinto okufanele uyikhumbule lapho ukhetha okusanhlamvu kwasekuseni.

Kubalulekile ukwazi ukuthi yiziphi izinto ezithinta i-GI. Ukucubungula, izindlela zokupheka, nohlobo lwezinhlamvu konke kungathinta ukuthi ukudla kugaywa ngokushesha kangakanani. Izinhlamvu ezicutshungulwa kakhulu zivame ukuba ne-GI ephezulu noma ngabe zine-fiber engeziwe kuyo.

Ukuxuba ukudla kungathinta ne-GI. Ukuba namafutha amaprotheni kanye nempilo okusanhlamvu kwakho kungasiza ukuvimbela ama-spikes kushukela wegazi.

Izinhlamvu ezinempilo ziqala ngokusanhlamvu okuphelele

Ukudla kwasekuseni okunempilo okulula ukukulungisa kungaba lula njengendishi yokusanhlamvu, inqobo nje uma ukhetha ngokuhlakanipha.

Indawo yokudla okusanhlamvu yesitolo igcwele kakhulu okusanhlamvu okwanelisa izinyo lakho elimnandi kepha kulimaze amazinga akho kashukela. Amabele amaningi athandwa kakhulu anezinhlamvu noshukela ocwengile phezulu kohlu lwezithako. Lokho okusanhlamvu kunezakhi ezimbalwa zokudla okunempilo namakhalori amaningi angenalutho. Zingadala ne-spike emazingeni eglucose egazini lakho.

Yingakho kubalulekile ukufunda amalebula ngokucophelela. Bheka okusanhlamvu okufakwa kuhlu okusanhlamvu okuphelele njengesithako sokuqala. Izinhlamvu ezihlanjululwe zihluthwa i-bran kanye negciwane ngesikhathi sokucubungula, okwenza kube nempilo encane.

Izinhlamvu eziphelele zifaka yonke inhlamvu yezinhlamvu, engumthombo we-fiber enempilo. I-Fiber yinto ebalulekile ekudleni kwakho. Kuyasiza ukulawula amazinga kashukela egazini futhi kwehlisa ingozi yesifo senhliziyo. Izinhlamvu eziphelele ziqukethe amavithamini namaminerali amaningi.

Imvamisa ungathola okusanhlamvu okuphelele kulokho okusanhlamvu kwasekuseni:

• oatmeal
• ufulawa wonke kakolweni
• kakolweni bran
• ufulawa wonke
• ibhali
• irayisi elinsundu
• irayisi lasendle
• okufana nokolweni

Ngokusho kwe-American Diabetes Association, i-oatmeal egoqiwe, i-oatmeal enqunywe ngensimbi, ne-oat bran konke ukudla okuphansi kwe-GI, ngenani le-GI lika-55 noma ngaphansi. Ama-oats asheshayo ane-GI ephakathi, nenani lika-56-69. Ama-flakes ommbila, irayisi ekhukhumele, ama-bran flakes, ne-oatmeal esheshayo kubhekwa njengokudla okuphezulu kwe-GI, ngenani lama-70 noma ngaphezulu.

Esikhundleni sokusebenzisa amaphakethe okusanhlamvu ashisayo asheshayo, cabanga ukwenza inqwaba yama-oats aphelele noma asikwe ngensimbi bese uwabeka esiqandisini. Fudumeza ingxenye imizuzu embalwa kwi-microwave njalo ekuseni futhi uzoba nesinhlamvu esinempilo esizogaywa kancane kancane.

Ngenkathi ufunda lawo amalebula amabhokisi okusanhlamvu…

Bheka izithako ezifihliwe. Ngokusho kwe-American Diabetes Association, kufanele ukhethe okusanhlamvu okuqukethe okungenani ama-gramu ama-3 we-fiber kanye nama-gram angaphansi kuka-6 kashukela ngakunye.

Inkinga ukuthi ushukela unama-aliases amaningi futhi ungavela ohlwini lwezithako kaningi. Khumbula futhi ukuthi izithako zifakwa kuhlu ngokwehla kokudla okuqukethe okungakanani. Uma kunezinhlobo ezintathu zoshukela ezisohlwini lwezithako ezimbalwa eziphezulu, bekungeke kube ukukhetha okuhle kakhulu.

IHarvard School of Public Health inikeza lolu hlu lwama-sweeteners angavela kumalebula okudla:

• umpe we-agave
• ushukela onsundu
• amakristalu omhlanga
• ushukela kamoba
• umnandi wamabele
• isiraphu yamabele
• i-crystalline fructose
• dextrose
• Ijusi likamoba elihwamukile
• fructose
• ijusi yezithelo igxila
• ushukela
• uju
• i-high-fructose corn syrup
• guqula ushukela
• isiraphu yemithombo
• maltose
• usiraphu we-maple
• ama-molasses
• ushukela oluhlaza
• sucrose
• isiraphu

Ungakhohlwa ukugcina iso ezingeni le-sodium okusanhlamvu kwakho, futhi. Ngokusho kweMayo Clinic, kufanele udle ngaphansi kuka-2,300 mg we-sodium ngosuku.

Punch it up nge amaprotheni namantongomane

Uma usukhethe okusanhlamvu okuphelele, ungangeza amantongomane njengomthombo wamaprotheni. Zizophinde zinikeze ukuthungwa okwengeziwe nokunambitheka.

Ukungeza amaprotheni kungakusiza ukuphatha ushukela wegazi ngesikhathi sasekuseni futhi kungakusiza futhi ukuphatha amazinga akho ngemuva kwesidlo sasemini. Ungadla futhi i-yogurt yama-Greek engenashukela, amaqanda, noma okunye ukudla okuqukethe amaprotheni anempilo wokuqeda ibhulakufesi lakho.

Amantongomane angafakiwe, njengama-walnuts, ama-alimondi, nama-pecans, angangeza ukuqhuma okusanhlamvu kwakho. Ziqukethe amafutha e-monounsaturated nama-polyunsaturated anempilo. Kodwa futhi zinama-calories aphezulu impela, ngakho zidle ngokulinganisela.

Ngokuya ngohlelo lwakho lokudla, ukufaka izithelo ku-cereal yakho kungangeza ubumnandi. Mane ukhumbule ukuphendula lokhu ku-carb count yakho uma ubala ama-carbs, noma ukuphatha ingxenye. Izithelo eziphelele ziyisengezo esihle esidlweni, kanti lezo ezinesikhumba esiningi, njengamajikijolo, zizongeza i-fiber eyengeziwe esidlweni sakho.

Yiphakamise ngobisi noma esikhundleni sebisi

Cabanga ukungeza uhhafu wenkomishi yobisi noma obambela ubisi esitsheni sakho sokusanhlamvu uma kungena ohlelweni lwakho lokudla. Khumbula ukuthi ubisi luqukethe ushukela wemvelo. Ubisi olunamafutha, iphesenti elilodwa, noma ubisi olungamaphesenti amabili lungathatha indawo yobisi lonke uma ufuna ukusebenzisa ama-calories ambalwa namafutha angaphansi.

Ungasebenzisa futhi ubisi lwe-soy noma ubisi lwe-alimondi uma unokungabekezelelani kwe-lactose noma ungaluthandi ubisi lobisi. Ubisi lwe-soy olungenashukela lufana nobisi lwenkomo kokuqukethwe kwe-carbohydrate. Ubisi lwe-alimondi olungenashukela luqukethe ama-carbohydrate namakholori ambalwa kunebisi noma ubisi lwe-soy.

Ukuvimbela isifo sikashukela sohlobo 2

Noma ungenaso isifo sikashukela, ukudla ukudla okuphansi kwe-GI kuyindlela enempilo. Ngokusho kweHarvard School of Public Health, ukudla okunama-carbohydrate acwengekile kungakhuphula ingozi yokuba nesifo sikashukela sohlobo lwesibili.

Ngakolunye uhlangothi, ukudla okunothile okusanhlamvu okuphelele kunganciphisa ingozi yokuba nesifo sikashukela sohlobo 2. Lokho kungenxa yokuthi okusanhlamvu okuphelele kubangela ukuba ushukela wegazi lakho ukhuphuke kancane, okubeka ukucindezeleka okuncane emandleni omzimba wakho wokukhiqiza i-insulin.

Uma ukhetha ngokuhlakanipha, okusanhlamvu okushisayo noma okubandayo kwasekuseni kunganikeza inketho yebhulakufesi esheshayo nenomsoco. Uma wenza ukukhetha kwakho okusanhlamvu, khetha imikhiqizo enefayibha eningi nezinhlamvu ezigcwele, kepha ushukela ophansi, i-sodium, nama-calories aphansi.

Phezulu okusanhlamvu kwakho ngesithelo esincane, amantongomane, noma okunye okunothile okunomsoco kanye nobisi noma okunye okufaka ubisi ukuhlanganisa ukudla kwakho.

Ukuthatha

Yenza lokhu

• Khetha okusanhlamvu okusanhlamvu okuphelele, okufana ne-oatmeal egoqiwe, i-oatmeal enqunywe ngensimbi, ne-bran egoqiwe.
• Faka amaprotheni ngamantongomane okunambitha nokuthungwa.

Gwema lokhu

• Hlala kude nokusanhlamvu okuphezulu enkombeni ye-glycemic, njengama-flakes ommbila, irayisi ekhukhumele, ama-bran flakes, ne-oatmeal esheshayo.
• Ungakhethi okusanhlamvu okufaka kuhlu okusanhlamvu noshukela ocwengekile njengezithako eziphezulu.