Ingabe Abantu Abanesifo Sikashukela Bangadla Izinsuku?

-Delile

• Kungani izinsuku ziyinkinga?
• Izinsuku zithinta kanjani ushukela wegazi
• Okubalulekile

Izinsuku ziyizithelo ezimnandi, eziyinyama zomuthi wesundu. Ngokuvamile zithengiswa njengezithelo ezomisiwe futhi zithokozelwa zodwa noma kuma-smoothies, ama-dessert, nezinye izitsha.

Ngenxa yobumnandi babo bemvelo, umthelela wabo kushukela wegazi ungabakhathaza labo abanesifo sikashukela.

Lo mbhalo uhlola ukuthi abantu abanesifo sikashukela bangazidla ngokuphepha yini izinsuku.

Kungani izinsuku ziyinkinga?

Izinsuku zipakisha ubumnandi obuningi ngokulunywa okuncane. Ziwumthombo wemvelo we-fructose, uhlobo lukashukela olutholakala ezithelweni.

Usuku ngalunye olomisiwe, olunamapayipi (cishe amagremu angama-24) luqukethe ama-calories angama-67 kanye nama-gramu ayi-18 ama-carbs ().

Amazinga kashukela egazini angaba yinselele ukuphatha phakathi kwabantu abanesifo sikashukela, futhi labo abanesimo ngokuvamile bayelulekwa ukuthi bazi ngokudla kwabo i-carb.

Njengoba kunikezwe okuqukethwe kwabo okuphezulu kwe-carb, izinsuku zingaphakamisa ukukhathazeka.

Kodwa-ke, uma udliwa ngokulinganisela, izinsuku zingaba yingxenye yokudla okunempilo uma unesifo sikashukela (,).

Idethi yosuku olulodwa eyomile icishe icishe 2 amagremu we-fiber, noma i-8% ye-Daily Value (DV) (,).

Lokhu kubalulekile, njengoba i-fiber yokudla isiza umzimba wakho ukuthi uthathe i-carbs ngesivinini esincane, okubaluleke kakhulu kubantu abanesifo sikashukela. Ama-carbs ahamba kancane agaywa, mancane amathuba okuthi ushukela wegazi lakho uthambe ngemuva kokudla ().

Izinsuku ziqhayisa ngephrofayili yezakhi zomzimba ezihlaba umxhwele kepha zimnandi impela. Kodwa-ke, zigcwele ifayibha, esiza umzimba wakho ukumunca ushukela kancane kancane. Lapho kudliwa ngokulinganisela, kuyindlela ephephile nenempilo kubantu abanesifo sikashukela.

Izinsuku zithinta kanjani ushukela wegazi

Inkomba ye-glycemic (GI) iyindlela yokulinganisa umphumela we-carbs emazingeni kashukela egazini lakho ().

Kukalwa ngesilinganiso esingu-0 kuye ku-100, nge-glucose emsulwa (ushukela) onikezwe njenge-100 - okuyishukela eliphakeme kakhulu egazini lakho elingaphamba ngemuva kokudla ukudla.

Ama-carbs aphansi we-GI ane-GI yama-55 noma aphansi, kanti lawo ane-GI ephezulu abalwa kuma-70 noma ngaphezulu. Ama-carbs we-Medium GI ahlala maphakathi ne-GI ka-56-69 ().

Ngamanye amagama, ukudla nge-GI ephansi kudala ukuguquguquka okuphawuleka kakhulu kushukela wegazi namazinga we-insulin.

Ngakolunye uhlangothi, ukudla okune-GI ephezulu kusheshe kupheke ushukela wegazi. Lokhu kungaholela ekushayweni kukashukela egazini, ikakhulukazi kubantu abanesifo sikashukela, imizimba yabo enesikhathi esinzima ukulawula lokhu kwehlukahluka.

Abantu abanesifo sikashukela kufanele bazame ukunamathela ekudleni nge-GI ephansi. Lokhu kubasiza ukuphatha amazinga kashukela egazini labo. Kulabo abanesifo sikashukela sohlobo 2, ushukela unganqwabelana egazini bese ukhuphukela emazingeni aphezulu ayingozi.

Ngenhlanhla, yize ubumnandi bawo, izinsuku zine-GI ephansi. Lokhu kusho ukuthi, uma kudliwa ngokulinganisela, ziphephile kubantu abanesifo sikashukela.

Ucwaningo olulodwa luhlolisise ama-GIs ama-1.8 ounces (50 amagremu) ezinhlobonhlobo ezi-5 zezinsuku ezivamile. Kutholakale ukuthi ngokuvamile bane-GI ephansi, phakathi kuka-44 no-53, engahluka kancane ngokuya ngohlobo lwosuku ().

Kwakungekho mehluko ophawulekayo ku-GI yamadethi lapho kulinganiswa kubantu abanesifo sikashukela nabangenawo ().

Esinye isilinganiso esisizayo somphumela wokudla kushukela wegazi umthwalo we-glycemic (GL). Ngokungafani ne-GI, i-GL ilandisa ngesabelo esidliwe kanye nenani lama-carbs kuleyo nsizakalo ethile ().

Ukubala i-GL, phindaphinda i-GI yokudla ngamagremu ama-carbs enanini olidlayo bese uhlukanisa leyo nombolo ngo-100.

Lokhu kusho ukuthi amadethi ama-2 omisiwe (ama-gramu angama-48) angaba nama-gramu angama-36 ama-carbs kanye ne-GI engaba ngama-49. Lokho kubalwa kube yi-GL cishe engu-18 (,,).

AmaCarbs ane-GL ephansi aphakathi kuka-1 no-10; i-GL carbs ephakathi iphakathi kuka-11 no-19; ngenkathi i-GL carbs ephezulu ilinganiselwa ku-20 noma ngaphezulu. Lokhu kusho ukuthi ukudla okulula okuqukethe izinsuku ezimbili kupakisha i-GL ephakathi.

Uma unesifo sikashukela, zihlose ukungadli ngaphezu kwezinsuku ezi-1 noma ezi-2 ngesikhathi. Ukuwadla eceleni komthombo wamaprotheni - njengamantongomane ambalwa - futhi kuvumela ama-carbs awo ukuba agaye kancane kancane, aqhubeke nokusiza ukuvimbela ama-spikes kashukela egazini.

Izinsuku zine-GI ephansi, okusho ukuthi mancane amathuba okuthi baphike amazinga kashukela egazini lakho, kubenze babe ukhetho oluphephile kubantu abanesifo sikashukela. Ngaphezu kwalokho, izinsuku zine-GL ephakathi, okusho ukuthi izithelo ezi-1 noma ezi-2 ngasikhathi sinye ukukhetha okuhle.

Okubalulekile

Izinsuku ziqhayisa ngephrofayili yokudla okunomsoco nobumnandi bemvelo.

Ngoba ziwumthombo wemvelo we-fructose, zingabakhathaza abantu abanesifo sikashukela.

Kodwa-ke, ngoba bane-GI ephansi ne-GL ephakathi, baphephile kulabo abanesifo sikashukela ngokulinganisela - okuhumusha kungabi ngaphezu kwezinsuku ezi-1 kuye kwezi-2 ngesikhathi.