Ingabe KULUNGILE Abantu Abanesifo Sikashukela Ukudla Ama-Strawberry?

-Delile

• Ngingadla ama-strawberry?
• Yidla ngokulinganisela
• Okuqukethwe okunomsoco
• Umucu
• Amavithamini namaminerali
• Yini inkomba ye-glycemic?
• Ezinye izithelo
• Ukudla okunempilo kwesifo sikashukela
• Ukupheka okunempilo kwe-sitrobheli
• Uzokhuluma nini nompetha
• Okubalulekile

Cishe uke wezwa okungenani inkoleloze eyodwa ngesifo sikashukela nokudla. Mhlawumbe utshelwe ukuthi kufanele uhlale kude noshukela, noma ukuthi awukwazi ukudla izithelo.

Kepha yize kuyiqiniso ukuthi kufanele ubeke umkhawulo ekudleni okuthile, izithelo akuyona enye yazo.

Yebo, ukudla okunoshukela kungakhuphula izinga leglucose egazini lakho. Kodwa-ke, ukudla izithelo kuthinta amazinga e-glucose ngokuhlukile kunokudla ikhekhe le-chocolate noma amakhukhi. Ihlobene nakho konke okuqukethwe okunomsoco nokwakheka kokudla okuhlukile.

Ngakho-ke, uma ungumlandeli omkhulu wama-strawberry, awudingi ukukhahlela lesi sithelo - noma amajikijolo, ngokujwayelekile - kunqenqema lomgwaqo. Ukudla ama-strawberry nezinye izithelo kubalulekile ekudleni okunempilo. Futhi, ama-strawberry anama-calories aphansi futhi angumthombo omuhle wama-antioxidants, i-fiber, nezinye izakhamzimba.

Kepha uma unesifo sikashukela, kusabalulekile ukuqonda ukuthi lamajikijolo athinta kanjani ushukela wegazi.

Ngingadla ama-strawberry?

Uma unesifo sikashukela, usengadla okumnandi njengamakhekhe, amakhukhi no-ayisikhilimu. Kepha ukulinganisela kubalulekile ekuvikeleni ama-spikes kashukela egazini.

Ama-strawberry awagcini ngokumnandi futhi ayaqabula, kepha ayisilonda esifanele ngoba ubumnandi bawo bunganelisa izinyo lakho elimnandi.

Yidla ngokulinganisela

Qaphela izitsha ezithile ezingabonakala zinempilo kunazo, ngoba nje zihlanganisa ama-strawberry.

Amanye ama-dessert, njengamaphayi namakhekhe khekhe, afaka ama-strawberry njengama-toppings. Kodwa-ke, amaningi ala ma-dessert awasondelene ncamashi nesifo sikashukela, ngoba konke okushukela kungadala ukwanda koshukela wegazi.

Okuqukethwe okunomsoco

Ukudla ama-strawberry kukodwa kunempilo ngoba izithelo zinama-calories aphansi. Ngokwesilinganiso, inkomishi eyodwa yama-strawberry inama-calories angama-46.

Lokhu kuyasiza uma ubheka isisindo sakho. Ukugcina isisindo esinempilo kungehlisa ushukela wegazi ngokwemvelo futhi kukusize wehlise ubungozi bezinkinga zesifo sikashukela.

Umucu

Ama-Strawberries nawo awumthombo omuhle we-fiber. Inkomishi eyodwa yama-strawberry aphelele aqukethe cishe u-3 gramu (g) ​​we-fiber, noma cishe amaphesenti ayi-12 wokudla kwansuku zonke okunconywayo.

Ukudla i-fiber kubalulekile uma unesifo sikashukela ngoba kusiza ukubambezela ukumuncwa koshukela. I-fiber ayikhulisi kuphela ushukela wegazi lakho, kepha ingakusiza uzizwe ugcwele isikhathi eside. Lokhu futhi kunomthelela ekuphathweni kwesisindo okunempilo.

Amavithamini namaminerali

Ezinye izakhamzimba ezibalulekile namavithamini atholakala kuma-strawberry afaka phakathi uvithamini C ne-magnesium.

Ngokuya ngocwaningo, i-magnesium ingathuthukisa ukumelana ne-insulin, inciphise ubungozi besifo sikashukela sohlobo 2 nokwenza ngcono ukulawula isifo sikashukela.

Ngaphezu kwalokho, uvithamini C uxhunywe engcupheni ephansi yokuthola uhlobo lwesifo sikashukela sohlobo lwesibili, futhi kungasiza ekunciphiseni ama-spikes kashukela ngemuva kokudla. Ama-antioxidants aku-vitamin C angasiza nasekunciphiseni izinkinga ezithile zesifo sikashukela, ezifana nomfutho wegazi ophezulu.

Yini inkomba ye-glycemic?

Lapho uthatha isinqumo sokuthi yiziphi izithelo okufanele uzidle futhi uzilinganisele, ungahle ufune ukwazi ukuthi ziklelaphi enkombeni ye-glycemic.

Inkomba ye-glycemic ibeka ama-carbohydrate ngokwendlela ashesha ngayo noma ukuthi anyusa kancane kanjani amazinga eglucose egazini. Abantu abanesifo sikashukela bavame ukuhlose ukudla ukudla okunomthwalo omncane we-glycemic, kufaka phakathi izithelo eziphansi ze-glycemic.

Ama-strawberry awela kulesi sigaba, ngoba isithelo asikhuphuli ngokushesha amazinga e-glucose. Ungazidla ngaphandle kokukhathazeka nge-spike kashukela egazini.

Ukwazi umthwalo we-glycemic wezinhlobo ezahlukene zokudla kuyasiza. Kungakusiza unqume ukuthi uzodlani.

Ezinye izithelo

Yize izithelo zingavinjelwe abantu abanesifo sikashukela, khumbula ukuthi ezinye izithelo zinomthwalo ophakeme we-glycemic kunezinye. Kepha nezithelo ezinenkomba ephakeme ye-glycemic zilungile ngokulinganisela.

Thatha ikhabe, isibonelo. Iphakama phezulu kunkomba ye-glycemic, kepha inenani eliphansi lama-carbohydrate agayekayo. Lokhu kusho ukuthi kuzodingeka udle ikhabe eliningi ukuze libe nomthelela omubi kushukela wakho wegazi.

Futhi, kubalulekile ukwazi ukuthi inkomba ye-glycemic ilinganisa ukuthi ukudla kubangela ukuthi ushukela wegazi ukhuphuke ngokushesha kangakanani. Akubheki ukwakheka kokudla okunomsoco.

Ngakho-ke, ngenkathi ukudla kungabekwa ezingeni eliphansi kunkomba ye-glycemic, kungaba ngamafutha aphezulu - futhi kungabi ukukhetha okungcono kakhulu uma ufuna ukugcina isisindo esinempilo.

Ukudla okunempilo kwesifo sikashukela

Ukudla okunomsoco kubalulekile lapho ugcina isisindo esinempilo futhi ulawula isifo sikashukela. Konke mayelana nokulinganisela. Lokhu kufaka ukudla ingxube yokudla okunomsoco, kufaka phakathi:

• amaprotheni anciphile
• izithelo
• imifino
• okusanhlamvu okuphelele
• imidumba
• imikhiqizo yobisi enamafutha amancane

Kufanele futhi ubeke umkhawulo kunoma iziphi iziphuzo noma ukudla okunamafutha engeziwe noshukela. Uma ungaqiniseki ukuthi uzodlani, udokotela wakho angancoma isazi sokudla ukuze sikusize uqhamuke nohlelo lokudla olunempilo.

Ngokusho kwe-, cishe amaphesenti angama-45 ama-calories akho kufanele aqhamuke kuma-carbohydrate.

Iningi labesifazane lingadla izabelo ezintathu zama-carbohydrate ngesidlo ngasinye, kuyilapho abesilisa bengadla kuze kube yizinsizakalo ezinhlanu ngesidlo ngasinye. Ukukhonza okukodwa kuqukethe i-15 g yama-carbohydrate.

Lapho udla phakathi kokudla, nciphisa ama-carbs akho abe ngu-15 g. Inkomishi yama-strawberry iwela ngaphakathi kwalolu hlu, ukuze ukwazi ukujabulela lesi sidlo ngaphandle kokuthi sithinte ushukela wegazi kakhulu.

Ukupheka okunempilo kwe-sitrobheli

Vele, ukudla ama-strawberry aluhlaza kungakhathaza ngemuva kwesikhashana. Nakhu izindlela zokupheka ezimbalwa ezinesifo sikashukela ezivela ku-American Diabetes Association ukuzama kuleli sonto. Iresiphi ngayinye ingaphansi kuka-15 g wama-carbohydrate.

• izinkomishi zezithelo ulamula
• izithelo ezibandayo ze-yogurt izithelo
• izithelo ne-almond smoothie
• izithelo kanye noshizi kebabs
• ama-pancake agcwele izithelo

Uzokhuluma nini nompetha

Kubalulekile ukuqapha izinga le-glucose yegazi lakho njalo futhi uthathe imithi yakho yesifo sikashukela njengoba uyalelwe. Izinguquko ezithile zendlela yokuphila zingakusiza futhi ukulawula ushukela wegazi lakho, njenge:

• ukugcina isisindo esinempilo
• ukuyeka ukubhema
• ukuzivocavoca umzimba njalo
• ukudla ukudla okunomsoco

Uma unenkinga yokugcina ushukela wegazi lakho usendaweni ebanzi, thintana nodokotela wakho. Ungadinga ukulungisa imithi yakho yesifo sikashukela. Udokotela wakho angakudlulisela kumfundisi wesifo sikashukela noma kudokotela wokudla.

Okubalulekile

Abantu abanesifo sikashukela bangadla ama-strawberry nezinye izinhlobo eziningi zezithelo. Izithelo ziyingxenye ebalulekile yokudla okunempilo, kepha okusemqoka ukudla ukudla okunomsoco kwezithelo, imifino, amaprotheni anciphile, nezinhlamvu ezigcwele.