Ukusetshenziswa Koshukela Nokusetshenziswa Kommbila: Ingabe KULUNGILE?

-Delile

• Ungawudla ummbila uma unesifo sikashukela?
• Ukolweni
• Inkomba ye-Glycemic yommbila
• Umthwalo we-Glycemic wamabele
• I-carb ephansi, ukudla okunamafutha amaningi vs i-carb ephezulu, ukudla okunamafutha aphansi
• Ingabe kukhona izinzuzo zokudla ummbila?
• Isiraphu yommbila ephezulu-fructose
• Ukudla okudlela endlini

Ungawudla ummbila uma unesifo sikashukela?

Yebo, ungawudla ummbila uma unesifo sikashukela. Ummbila ungumthombo wamandla, amavithamini, amaminerali kanye nefayibha. Iphansi futhi nge-sodium namafutha.

Lokho kusho, landela izeluleko ze-American Diabetes Association. Setha umkhawulo wansuku zonke wenani lama-carbs ohlela ukuwadla, futhi ulandele ama-carbohydrate owadlayo.

Ukolweni

Indlebe eyodwa emaphakathi yommbila ophekiwe, ophuzi noshukela inikeza:

• amakhalori: 77
• ama-carbohydrate: 17.1 amagremu
• ifayibha yokudla: 2.4 amagremu
• Ushukela: 2.9 amagremu
• ifayibha: 2.5 amagremu
• amaprotheni: 2.9 amagremu
• amafutha: 1.1 amagremu

Ummbila nawo uyanikeza

• uvithamini A
• uvithamini B
• uvithamini C
• i-potassium
• i-magnesium
• insimbi
• zinc

Inkomba ye-Glycemic yommbila

Ukudla kuthinta kanjani i-glucose yegazi (ushukela egazini) kuboniswa yinkomba ye-glycemic (GI). Ukudla okune-GI kusuka ku-56 kuya ku-69 kungukudla okuphakathi kwe-glycemic. Ukudla okune-glycemic ephansi kunamaphuzu angaphansi kwama-55. Ukudla okunenkomba ephezulu ye-glycemic (70 nangaphezulu) kungakhuphula izinga likashukela egazini lakho.

Inkomba yommbila ye-glycemic ingama-52. Amanye ama-GI ahlobene afaka:

• ummbila tortilla: 46
• amakhekhe ommbila: 81
• ama-popcorn: 65

Uma unesifo sikashukela, ukugxila kwakho kuzodla ukudla okuphansi kwe-GI. Uma ungakwazi ukukhiqiza inani elanele le-insulin (i-hormone esiza ukucubungula ushukela wegazi), ungahle ube ne-glucose yegazi eyeqile.

Ukudla okune-high-GI kukhipha i-glucose ngokushesha. Ukudla okuphansi kwe-glycemic kuvame ukukhipha i-glucose kancane nangokuzinza, okusizayo ekugcineni i-glucose yegazi ilawulwa.

I-GI isuselwa esikalini sika-0 kuye ku-100, kuthi i-100 ibe yi-glucose emsulwa.

Umthwalo we-Glycemic wamabele

Usayizi wengxenye nama-carbohydrate agayekayo afakiwe kumthwalo we-glycemic (GL), kanye nenkomba ye-glycemic. I-GL yendlebe emaphakathi yommbila ingu-15.

I-carb ephansi, ukudla okunamafutha amaningi vs i-carb ephezulu, ukudla okunamafutha aphansi

Iziguli ezinesifo sikashukela sohlobo 2 ziqhathanisa imiphumela ye-carb ephansi, ukudla okunamafutha amaningi kuqhathaniswa ne-carb ephezulu, ukudla okunamafutha aphansi. Yize zombili izidlo zithuthukise amazinga kashukela egazini, isisindo, kanye ne-glucose yokuzila ukudla, ukudla okuphansi kwe-carb kusebenze kangcono kakhulu ekulawuleni i-glucose jikelele.

Ingabe kukhona izinzuzo zokudla ummbila?

Ngokusho kocwaningo lwakamuva, ukusetshenziswa okuphezulu kwama-flavonoid, njengalawo atholakala emmbileni (iqembu lawo elikhulu kunawo wonke lama-phenolic compounds), kunciphisa ubungozi bezifo ezingalapheki, kubandakanya nesifo sikashukela. Ucwaningo luphinde lwabonisa:

• Ukudla okulingene ngesitashi esimelana (cishe amagremu ayi-10 ngosuku) emmbileni kunganciphisa ukuphendula kwe-glucose ne-insulin.
• Ukusetshenziswa kommbila okusanhlamvu okujwayelekile kuthuthukisa impilo yokugaya ukudla futhi kunganciphisa ubungozi bokuthola izifo ezingamahlalakhona, ezinjengesifo sikashukela sohlobo 2 nokukhuluphala.

Ucwaningo luphakamise ukuthi izifundo ezengeziwe ziyadingeka ezingxenyeni zommbila ezihlobene nezempilo.

Isiraphu yommbila ephezulu-fructose

I-high-fructose corn syrup iyisiphuzo esenziwe ngombila. Kuvame ukutholakala ekudleni okusetshenzisiwe. Yize, isiraphu yommbila ye-high-fructose kungenzeka ingakhuphuli amazinga kashukela egazini njengoba kwenza ushukela ojwayelekile, ayikhuthazi ukukhishwa kwe-insulin, ishiya abantu abanesifo sikashukela bedinga i-insulin ukulawula ushukela wegazi.

Isiraphu ye-high-fructose yommbila nayo ingaholela ekumelaneni ne-leptin. Ngokwe-Journal of Endocrinology, i-hormone leptin ibangela ukusutha, yazisa ubuchopho bakho ukuthi umzimba awudingi ukudla nokushisa amakhalori ngezinga elijwayelekile.

Ukudla okudlela endlini

Ukudla ummbila kunezinzuzo ezithile, kodwa kubalulekile ukuqonda ukuthi izinga lawo eliphakeme lama-carbohydrate angakhuphula kanjani ushukela wegazi futhi kuthinte indlela osiphatha ngayo isifo sikashukela sakho.

Yize kungewona wonke umuntu onesifo sikashukela ophendula ngendlela efanayo ekudleni okuthile, ukulandela imihlahlandlela yokudla nokulandela lokho okudlayo kungasiza.