Ingabe Abantu Abanesifo Sikashukela Bangadla Omisiwe?

-Delile

• Ngingadla omisiwe?
• Kungani omisiwe bakulungele
• Bangasiza yini ukulawula ushukela wegazi?
• Yini inkomba ye-glycemic?
• Ngabe omisiwe bawela kuphi esikalini?
• Izeluleko zokudla okunempilo zesifo sikashukela
• Ukupheka okunomsoco okunempilo
• Uzokhuluma nini nompetha
• Okubalulekile

Noma ngabe uzidla wedwa, kusaladi, noma ufafazwe nge-oatmeal, omisiwe amnandi futhi ayindlela enempilo yokwanelisa izinyo lakho elimnandi.

Kodwa-ke, ungazibuza ukuthi kulungile yini ukudla omisiwe, owaziwa nangokuthi amagilebhisi omisiwe, uma unesifo sikashukela.

Kunemibono eminingi eyiphutha mayelana nokuthi yini abantu abanesifo sikashukela abangayidla nabangakwazi ukuyidla. Futhi okungaqondakali kahle ukuthi ukudla okuqukethe ushukela - kufaka phakathi izithelo - akunamkhawulo ngokuphelele.

Kepha iqiniso ukuthi, abantu abaphila nesifo sikashukela bangaba nezithelo zomvini nezinye izithelo eziningi.

Eqinisweni, izithelo ziyisinqumo esihle ngoba ziqukethe okuningi:

• ifayibha
• amavithamini
• amaminerali

Abantu abaphila nesifo sikashukela - noma omunye umuntu, kufanele badle ukudla okunomsoco, okubandakanya nezithelo ezinempilo. Noma kunjalo, kubalulekile ukuqonda ukuthi omisiwe bakuthinta kanjani ukuphathwa kwe-glycemic.

Ngingadla omisiwe?

Iqiniso ngukuthi yebo. Ungadla omisiwe uma unesifo sikashukela. Vele, lokhu akusho ukuthi kufanele udle wonke amabhokisi omisiwe noma nini lapho ufuna khona.

Izithelo zomvini isithelo, futhi njengezinye izinhlobo zezithelo, sifaka ushukela wemvelo. Ngakho-ke ngenkathi omisiwe bephephile ukudliwa, ukulinganisela kuyisihluthulelo sokuvimbela i-spike kushukela wegazi.

Khumbula ukuthi isithelo, yize sinempilo, siqukethe ama-carbohydrate. Noma ngabe unezithelo njengokudla okulula, udinga ukukubala njengengxenye yesidlo sakho ukuze uqiniseke ukuthi awudli ama-carbohydrate amaningi kakhulu.

Imvamisa, izipuni ezi-2 (tbsp) zezomisiwe ziqukethe cishe ama-gramu ayi-15 (g) ama-carbohydrate.

Kungani omisiwe bakulungele

Ngokufana nezinye izithelo, omisiwe banamakholori amancane futhi anenani eliphezulu lokudla okunempilo.

Isibonelo, indebe ye-1/4 yamagilebhisi omisiwe iqukethe ama-calories angama-120 kuphela. Kubandakanya no-2 g we-fiber yokudla, ama-25 milligram (mg) we-calcium, kanye ne-298 mg ye-potassium.

I-Fiber ingakusiza uzizwe ugcwele isikhathi eside, futhi inegalelo empilweni yokugaya ukudla.

I-calcium isiza umzimba wakho ukugcina nokwakha amathambo aqinile. I-Potassium ivikela isistimu yakho yezinzwa namandla emisipha, futhi ibuye isize ukuphatha ibhalansi yamanzi.

Bangasiza yini ukulawula ushukela wegazi?

Ukudla omisiwe kungasiza ekulawuleni ukulawulwa kwe-glycemic ngemuva kokudla.

Ku, abacwaningi bahlole ababambiqhaza abayishumi abanempilo - abesilisa abane nabesifazane abayisithupha - ukubona ukuthi omisiwe bakuthinta kanjani ukulawulwa kwe-glycemic.

Ababambiqhaza badle ukudla kwasekuseni okune isikhathi esingamaviki amabili kuya kwayisishiyagalombili. Abaphenyi baqaphe amazinga abo e-glucose ne-insulin esikhathini esingamahora amabili ngemuva kokudla ngakunye.

Babenokudla kabili kwasekuseni kwesinkwa esimhlophe kanye nezidlo ezimbili zasekuseni zezithelo zomisiwe.

Abaphenyi bathola ukuthi ngemuva kokudla ukudla okwenziwe ngamagilebhisi, ababambiqhaza babe nezimpendulo eziphansi kakhulu ze-glucose ne-insulin uma kuqhathaniswa nangemva kokudla isinkwa esimhlophe.

Lokhu okutholakele kuholele abacwaningi ukuthi baphethe ngokuthi omisiwe bangaba nomthelela omuhle ekuphenduleni kwe-glycemic.

Yini inkomba ye-glycemic?

Kubalulekile futhi ukuqonda ukuthi omisiwe bawela kuphi enkombeni ye-glycemic.

Inkomba ye-glycemic ngokuyisisekelo isilinganiso esikala ama-carbohydrate ngokuya ngokuthi anyusa masinyane kangakanani amazinga kashukela egazini.

Kubantu abaphila nesifo sikashukela, ukudla ukudla okunenkomba ye-glycemic ephansi noma ephakathi kungasiza ukuphatha ushukela wegazi futhi ekugcineni kusize ukuphatha isifo sikashukela.

Ngabe omisiwe bawela kuphi esikalini?

Kubalulekile ukuqaphela ukuthi izithelo ngokuvamile zibeka phansi kunkomba ye-glycemic ngoba iqukethe i-fiber ne-fructose. Kepha ezinye izithelo, ezinjengomisiwe, zinezinga eliphakathi nendawo.

Lokhu akusho neze ukuthi omisiwe abakwazi ukudliwa. Kepha futhi, ukhiye ukuwadla ngokulinganisela.

Khumbula ukuthi ezinye izithelo nazo zinezinga eliphakathi, kufaka phakathi:

• ama-cranberries anoshukela
• izinsuku
• amakhabe
• uphayinaphu

Uma uthatha isinqumo sokudla okomisiwe, qiniseka ukuthi ugcina izingxenye zakho zincane futhi udla eyodwa kuphela ngesikhathi.

Ngokusho kwe-carb ekhonzayo ingu-15 g. Ngakho-ke yidla cishe izipuni ezimbili zezithelo zomvini omisiwe ngasikhathi.

Njengoba ukuphakelwa okuncane kwamagilebhisi omisiwe kungeke kukugcwalise, cabanga ukudla amagilebhisi njengengxenye yokudla noma njengokudla okuphakathi nendawo.

Amagilebhisi aphelele angagculisa ngokwengeziwe. Njengoba inqubo yokomisa igxilisa ushukela omisiwe, amagilebhisi aneshukela amancane futhi abe sezingeni eliphansi kunkomba ye-glycemic.

Izeluleko zokudla okunempilo zesifo sikashukela

Kubalulekile kuwo wonke umuntu - ikakhulukazi abantu abaphila nesifo sikashukela - ukufaka izithelo njengengxenye yenkambiso yabo yansuku zonke yokuzama ukudla ukudla okunempilo.

Ukudla okunempilo kunomthelela enhlalakahleni yakho yonke, kufaka phakathi ukukusiza ugcine isisindo sakho esinempilo. Kungakusiza futhi ukugcina izinga lamandla akho, likwenze uzizwe uhle ngaphakathi nangaphandle.

Uhlelo lokudla okuhle lubandakanya izingxenye ezinempilo ze:

• izithelo
• imifino
• okusanhlamvu okuphelele
• ubisi olunamafutha amancane noma olungenamafutha

Kubalulekile futhi ukufaka amaprotheni anciphile ekudleni kwakho:

• inhlanzi
• inyama enciphile
• izinkukhu
• amaqanda
• ubhontshisi

Qiniseka ukuthi unciphisa ukudla kwakho ushukela owenezelwe ngesoda. Lapho uthenga izithelo ezisemathinini, iziphuzo zezithelo, nama-condiments, qiniseka ukuthi ilebula alinayo ushukela ongeziwe.

Futhi ngenkathi KULUNGILE ukuthola ukwelashwa okumnandi ngezikhathi ezithile, nciphisa ukudla amaswidi, amakhekhe namakhukhi, okungakhuphula ushukela wegazi futhi kuthinte kabi ukuphathwa kwakho kwesisindo.

Ukuphathwa kwezingxenye kubalulekile ukugwema ukudla amakhalori amaningi, okungaholela ekutholeni isisindo.

Ukusiza ukuphatha izingxenye zakho:

• thenga amapuleti amancane endlu yakho
• udle amanani amancane okudla kaningi usuku lonke.
• udle ukudla okuncane okuhlanu kuya kweziyisithupha ngosuku esikhundleni sokudla okukhulu okuthathu

Ukupheka okunomsoco okunempilo

Akudingeki ukuthi udle kuphela omisiwe njengesinongo. Ingabe ufuna izindlela zokudala zokujabulela lesi sithelo esomile?

Nazi izindlela zokupheka zomvini ezimbalwa ongazizama namuhla kusuka ku-American Diabetes Association:

• Irayisi elinsundu nesaladi le-edamame
• Isifinyezo esibomvu sika-Ingrid Hoffman sikaVeracruz
• Isaladi le-broccoli esheshayo
• Inkukhu eyosiwe nesaladi ye-arugula
• Isaladi lesendlalelo se-sunflower broccoli
• Ukholifulawa othosiwe waseNdiya ophontshwe ngochane kanye ne-cashew
• Isipinashi somntwana osikiwe ngama-currants namantongomane ephayini
• Upelepele ongagcwaliwe waseMedithera

Uzokhuluma nini nompetha

Ukunamathela ekudleni okunempilo, okunomsoco nokwazi ukuthi uzodlani kubalulekile ekuphatheni isifo sikashukela.

Uma uthatha imithi yakho yesifo sikashukela, kepha usabhekene nobunzima bokugcina ushukela wegazi lakho ubheke, indlela odla ngayo ingaba yinkinga.

Isifo sikashukela esingalawulwa kahle singaholela ezinkingeni eziningi, kufaka phakathi:

• ukulimala kwemizwa
• ukulimala kwezinso
• ukulimala kwezinyawo
• isifo senhliziyo (isifo senhliziyo nesifo sohlangothi)

Uma unenkinga yokuthola ukuthi uzodlani, khuluma nomhlinzeki wakho wezokunakekelwa kwempilo. Bangakudlulisela kuchwepheshe wesifo sikashukela noma kumfundisi wesifo sikashukela oqinisekisiwe ongakusiza ukuthi wakhe uhlelo lokudla ngesifo sikashukela.

Okubalulekile

Uma uphila nesifo sikashukela, abangane nomndeni abanezinhloso ezinhle bangasho ukuthi awukwazi ukudla omisiwe noma ezinye izinhlobo zezithelo.

Kodwa-ke, izithelo ziwumthombo omkhulu we-fiber futhi ziqukethe ezinye izakhamzimba. Izithelo eziningi zibeka phansi noma ziphakathi enkombeni ye-glycemic, okusho ukuthi ungakwazi futhi udinga ukukufaka lokhu kudla njengengxenye yokudla okunempilo, nokulinganisela.

Isihluthulelo sokudla nokujabulela izithelo zomvini akukona ukudla kakhulu. Ukuphatha ushukela wegazi kubalulekile ekugwemeni izinkinga zesifo sikashukela.

Uma ungazi ukuthi uzodlani noma udinga usizo ngokukhetha ukudla okunempilo, khuluma nomhlinzeki wakho wezokunakekelwa kwempilo, isazi sokudla, noma uthisha wesifo sikashukela.