Ukudla kwegesi: ukudla okufanele ukugweme nokuthi yini okudlayo

-Delile

• Ukudla okubangela amagesi
• Ungakukhomba kanjani ukudla okubangela amagesi
• Ukudla okunciphisa amagesi
• Inketho yemenyu
• Ukuhlanganiswa kokudla okubangela amagesi

Ukudla okulwa namagesi emathumbu kufanele kube lula ukugaya, okuvumela amathumbu ukuthi asebenze kahle futhi alondoloze ibhalansi yezimbali zamathumbu, ngoba ngale ndlela kungenzeka ukuthi kunciphise ukukhiqizwa kwamagesi kanye nomuzwa wokungazizwa kahle, ukuqaqamba nobuhlungu besisu .

Kukhona okunye ukudla okuvumela ukwakheka kwamagesi, njengobhontshisi, i-broccoli nommbila, njengoba kuvutshelwa emathunjini. Kodwa-ke, lokhu kudla kumele kwenziwe kube ngokwakho, njengoba ukubekezelelana kokudla kungahluka kusuka komunye umuntu kuya komunye. Ngakho-ke, kubalulekile ukuthi kuboniswane nesazi sokudla okunempilo ukuze kwenziwe ukuhlolwa okuphelele futhi kukhonjiswe uhlelo lokudla ngokuya ngezidingo zakho.

Ukudla okubangela amagesi

Ukudla okubangela ukwanda kokukhiqizwa kwegesi emathunjini yilawa:

• Ubhontshisi, ummbila, uphizi, udali, amantshontsho;
• I-Brokholi, iklabishi, u-anyanisi, ukholifulawa, ikhukhamba, amahlumela eBrussels, itheniphu;
• Ubisi lonke nemikhiqizo yalo, ikakhulukazi ngenxa yokuqukethwe okunamafutha amaningi nokuba khona kwe-lactose;
• Amaqanda:
• I-Sorbitol ne-xylitol, okungama-sweeteners okufakelwa;
• Ukudla okune-fiber eningi, njenge-oats, i-oat bran, ibhali nelayisi elinsundu, njengoba lokhu kudla kunamandla okubola emathunjini;
• Iziphuzo ezibandayo nezinye iziphuzo ezine-carbonated.

Ngaphezu kwalokho, ukusetshenziswa kokudla okune-sauce namafutha, njengamasoseji, inyama ebomvu nokudla okuthosiwe nakho kufanele kugwenywe. Funda kabanzi ngokudla okubangela amagesi.

Ungakukhomba kanjani ukudla okubangela amagesi

Njengoba ukudla okhiqiza amagesi kungahluka kuye ngomunye umuntu, kubalulekile ukuthi lowo muntu agcine idayari yokudla, ngoba kungenzeka ukuthi akhombe imbangela engaba khona yokukhiqizwa kwamagesi futhi, ngaleyo ndlela, agweme ukusetshenziswa kwawo. Bona ukuthi idayari yokudla yenziwa kanjani.

Inhloso ukuqeda ukudla noma iqembu lokudla ukuhlola imiphumela yokushoda kwalokho kudla emzimbeni. Le nqubo ingaqala ngobisi nemikhiqizo yobisi, ilandelwe okusanhlamvu nemifino ukuze kuhlonzwe umuntu obhekene nokukhiqiza amagesi.

Uma noma yisiphi isithelo sibhekene nokwanda kokukhiqizwa kwegesi, ungasidla isithelo ngaphandle kwekhasi, ukunciphisa inani le-fiber, noma ukubhaka. Endabeni yemidumba, ungakushiya ukudla kumanzisa cishe amahora ayi-12, ushintshe amanzi amahlandla ambalwa, bese upheka kwelinye amanzi emlilweni omncane. Lezi zindlela zingasebenzela abanye abantu, zinciphise impahla yokudla ebanga amagesi.

Ukudla okunciphisa amagesi

Ngaphezu kokususa ukudla okushukumisa ukwakheka kwamagesi, kubalulekile futhi ukufaka kwimikhiqizo yokudla ethuthukisa ukugaya kanye nempilo yezimbali zamathumbu, njenge:

• Utamatisi kanye ne-chicory;
• I-kefir yogurt noma i-yoghurt engenalutho enamagciwane e-bifid noma i-lactobacilli, angama-bacteria amahle esiswini futhi asebenza njengama-probiotic;
• Sebenzisa i-lemon balm, i-ginger, i-fennel noma i-gorse teas.

Ngaphezu kwalokho, amanye amathiphu asiza ukunciphisa ukukhiqizwa kwegesi ukugwema ukuphuza iziphuzo ngesikhathi sokudla, ukudla kancane, ukuhlafuna kahle nokwenza umsebenzi wokuzivocavoca umzimba njalo, njengoba lawa kungamathiphu asheshisa ukugaya futhi athuthukise ukuhamba kwamathumbu, anciphise ukukhiqizwa kwegesi ngamagciwane. Funda ngamanye amasu okuqeda amagesi emathumbu.

Inketho yemenyu

Ithebula elilandelayo libonisa inketho yokudla yokuvikela ukwakheka kwamagesi emathumbu:

Uma kwenzeka noma ikuphi ukudla okufakiwe kwimenyu kunesibopho sokukhiqiza amagesi, akunconywa ukukusebenzisa, lokhu kungenxa yokuthi ukudla namanani ashiwo ahlukahluka ngokubekezelelana komuntu, ubudala, ubulili, umsebenzi womzimba futhi uma umuntu unanoma yisiphi esinye isifo esihambisanayo noma esingahlangene naso. Ngakho-ke, okunconyelwa kakhulu ukufuna ukuholwa ngudokotela wezokudla ukuze kwenziwe ukuhlolwa okuphelele bese kwenziwa uhlelo lokudla okunempilo oluhambisana nezidingo zakho.

Ukuhlanganiswa kokudla okubangela amagesi

Ezinye izinhlanganisela ezandisa ukwakheka kwamagesi amaningi yilezi:

1. Ubhontshisi + iklabishi;
2. Irayisi elinsundu + iqanda + isaladi le-broccoli;
3. Ubisi + izithelo + uswidi osuselwa ku-sorbitol noma i-xylitol;
4. Iqanda + inyama + amazambane noma ubhatata.

Le nhlanganisela ibangela ukugayeka kancane, okwenza ukudla kubile isikhathi eside emathunjini, kwakheke amagesi amaningi. Ngaphezu kwalokho, abantu asebevele benokuqunjelwa kufanele bakugweme lokhu kudla, ngoba ukuhamba kwamathumbu kuhamba kancane, kukhula kakhulu ukukhiqizwa komoya opholile.

Bona ividiyo engezansi ukuthola amathiphu amaningi wokunciphisa igesi emathunjini: