Izithelo eziyi-13 ezingadliwa abanesifo sikashukela
-Delile
- Izithelo ezivunyelwe kwisifo sikashukela
- Yisiphi isikhathi esihle sokudla izithelo
- Izithelo okufanele sizigweme
- Ngingazidla izithelo ezomisiwe namantongomane?
- Yini okufanele kube ukudla kwesifo sikashukela
Izithelo ezicebile ngama-carbohydrate, njengamagilebhisi, amakhiwane nezithelo ezomisiwe azinconywa kubantu abanesifo sikashukela ngoba ziqukethe ushukela omningi, okwandisa amathuba okuba nezipikisi ze-glucose egazini.
Okungcono kakhulu ukudla izithelo ezintsha, ikakhulukazi lezo ezicebile ku-fiber noma ezingadliwa ngopende, njenge-mandarin, i-apula, ipheya ne-orange nge-bagasse, njengoba i-fiber isiza ukwehlisa ijubane likashukela elimuncwa, ukugcina igazi I-glucose ilawulwa.
Izithelo ezivunyelwe kwisifo sikashukela
Njengoba ngamanani amancane, zonke izithelo zingadliwa ngabantu abanesifo sikashukela, ngoba azikhuthazi ukwanda koshukela wegazi. Ngokuvamile, kunconywa ukuthi kudle amayunithi ama-2 kuye kwangama-4 ngosuku, kukhunjulwe ukuthi isilinganiso sesithelo esisha esiqukethe cishe u-15 kuye ku-20 g wama-carbohydrate, atholakala futhi ku-1/2 ingilazi yejusi noma ku-isipuni esingu-1 sezithelo ezomile.
Bona ithebula elingezansi ngenani lama-carbohydrate akhona ezithelweni ezikhonjiswe kwabanesifo sikashukela:
| Izithelo | Ama-carbohydrate | Izintambo |
| Isiliva banana, 1 isilinganiso se-UND | 10.4 g | 0.8 g |
| IsiTangerine | 13 g | 1.2 g |
| Ipheya | 17.6 g | 3.2 g |
| I-Bay Orange, 1 isilinganiso se-UND | 20.7 g | 2 g |
| I-apula, 1 isilinganiso se-UND | 19.7 g | 1.7 g |
| I-Melon, Izingcezu ezi-2 eziphakathi | 7.5 g | 0.25 g |
| Ijikijolo, 10 NGAPHANSI | 3.4 g | 0.8 g |
| Ipulamu, 1 NGAPHANSI | 12.4 g | 2.2 g |
| Amagilebhisi, 10 NGAPHANSI | 10.8 g | 0.7 g |
| IGuava Ebomvu, 1 isilinganiso se-UND | 22g | 10.5 g |
| Ukwatapheya | 4.8 g | 5.8 g |
| ikiwi, 2 UND | 13.8 g | 3.2 g |
| i-Mango, Izingcezu ezi-2 eziphakathi | 17.9 g | 2.9 g |
Kubalulekile futhi ukukhumbula ukuthi ujusi uqukethe ushukela omningi kunezithelo ezintsha nefayibha encane, okwenza umuzwa wendlala ubuye ngokushesha futhi noshukela wegazi ukhuphuke ngokushesha okukhulu ngemuva kokumunca.
Ngaphezu kwalokho, ngaphambi kokuzijwayeza ukuzivocavoca umzimba, kubalulekile futhi ukudla isidlo esanele ukuvimbela amazinga kashukela ukuthi abe phansi kakhulu. Funda kabanzi ku: Okufanele kudliwe yisifo sikashukela ngaphambi kokuzivocavoca.
Yisiphi isikhathi esihle sokudla izithelo
Umuntu onesifo sikashukela kufanele akhethe ukudla izithelo ngokushesha emva kwesidlo sasemini nasekuseni, njengendlela yocezwana. Kepha kuyenzeka futhi udle isithelo esine-fiber eningi, njenge-kiwi noma i-orenji ene-bagasse ibhulakufesi noma ukudla okulula uma nje esidlweni esifanayo umuntu adla ubhontshisi o-2, noma imbiza eyodwa ye-yoghurt yemvelo engenashukela, ne-1 isipuni isibonelo, i-flaxseed. I-guava ne-avocado ezinye izithelo ongazidla umuntu onesifo sikashukela, ngaphandle kokukhathazeka kakhulu nge-glucose yegazi. Bheka ezinye izibonelo zezithelo ze-fiber ephezulu.
Izithelo okufanele sizigweme
Ezinye izithelo kufanele zidliwe ngokulinganisela ngabantu abanesifo sikashukela ngoba ziqukethe ama-carbohydrate amaningi noma zine-fiber encane, eyenza ukufakwa kukashukela emathunjini. Izibonelo eziyinhloko yi-plum esiraphu esemathinini, i-açaí pulp, ibhanana, i-jackfruit, i-pine cone, umkhiwane ne-tamarind.
Ithebula elilandelayo likhombisa inani lama-carbohydrate akhona ezithelweni okufanele zisetshenziswe ngokulinganisela:
| Izithelo (100g) | Ama-carbohydrate | Izintambo |
| Uphayinaphu, Izingcezu ezi-2 eziphakathi | 18.5 g | 1.5 g |
| Uphaya omuhle, Izingcezu ezi-2 eziphakathi | 19.6 g | 3 g |
| Dlulisa amagilebhisi, 1 ikholomu lesobho | 14 g | 0.6 g |
| ikhabe, Ucezu oluphakathi olungu-1 (200g) | 16.2 g | 0.2 g |
| Khaki | 20.4 g | 3.9 g |
Indlela enhle yokugwema ukwanda okusheshayo kukashukela wegazi ukudla izithelo kanye nokudla okune-fiber, amaprotheni noma amafutha amahle njengamantongomane, ushizi noma uswidi wokudla okuqukethe isaladi, njengesidlo sasemini noma isidlo sakusihlwa.
Ngingazidla izithelo ezomisiwe namantongomane?
Izithelo ezomile njengezithelo zomvini, amabhilikosi nama-prune kufanele zidliwe ngamanani amancane, ngoba yize zincane, zinoshukela olinganayo nezithelo ezintsha. Ngaphezu kwalokho, kufanele kuphawulwe kwilebula yokudla uma isiraphu yezithelo inoshukela noma uma ushukela ungeziwe ngenkathi kwenziwa ukomisa izithelo.
Imbewu kawoyela, njengama-chestnut, ama-alimondi kanye nama-walnuts, anama-carbohydrate amancane kunezinye izithelo futhi ayimithombo yamafutha amahle, enza ngcono i-cholesterol futhi avimbele izifo. Kodwa-ke, kufanele futhi zidliwe ngamanani amancane, ngoba ziyi-caloric kakhulu. Bona inani eliphakanyisiwe lamantongomane.
Yini okufanele kube ukudla kwesifo sikashukela
Buka ividiyo engezansi ufunde ukuthi ungaba kanjani nokudla okunomsoco ukulawula kangcono i-glucose yegazi.
Imibhalo Emisha
Konke Ofuna Ukwazi Mayelana Nezikelemu
