Amalamoni Nesifo Sikashukela: Ingabe Kufanele Kubandakanywe Ekudleni Kwakho?

-Delile

• Ukubuka konke
• Ngabe abantu abanesifo sikashukela bangadla ulamula?
• Inkomba yeGlycemic nolamula
• Izithelo zesithelo se-citrus noshukela wegazi
• Owolintshi nokukhuluphala
• Uvithamini C nesifo sikashukela
• Imiphumela emibi yolamula
• Ukudla okudlela endlini

Ukubuka konke

Amalamoni acebile ngomsoco, kufaka phakathi:

• uvithamini A
• uvithamini C
• i-potassium
• i-calcium
• i-magnesium

Ulamula owodwa ongahluziwe:

• Ama-calories angu-29
• 9 amagremu ama-carbohydrate
• 2.8 amagremu wefayibha yokudla
• 0.3 amagremu amafutha
• 1.1 amagremu wamaprotheni

Ngaphandle kwalezi zinzuzo, okunye ukudla kusadingeka ukuthi kudliwe ngokuqapha uma unesifo sikashukela. Ingabe ulamula ungomunye wabo? Funda ukuze ufunde ukuthi ulamula lungabathinta kanjani labo abaphila nesifo sikashukela nezinto okufanele uzigcine engqondweni.

Ngabe abantu abanesifo sikashukela bangadla ulamula?

Yebo, ungadla ulamula uma unesifo sikashukela. Eqinisweni, i-American Diabetes Association (ADA) ibala ulamula njengokudla okuphezulu kwesifo sikashukela.

Amawolintshi nawo asohlwini lokudla kakhulu lwe-ADA. Yize ulamula namawolintshi cishe kunama-carbs alinganayo, ulamula unoshukela omncane.

Inkomba yeGlycemic nolamula

Inkomba yeGlycemic (GI) iyinkomba yokuthi ukudla kuthinta kanjani amazinga kashukela egazini. Kukalwa esikalini kusuka ku-0 kuye ku-100, kuthi i-100 ibe yi-glucose emsulwa. Ukuphakama kwe-GI ekudleni, kukhula ishukela likashukela egazini.

Ijusi likalamula, lapho lidliwe kanye nokudla okune-GI ephezulu, kunganciphisa ukuguqulwa kwesitashi kube ushukela, ngaleyo ndlela kwehlise i-GI yokudla.

Izithelo zesithelo se-citrus noshukela wegazi

Yize kulula ukukwenza ngamagilebhisi namawolintshi kunolamula kanye namalimu, kungcono ukudla isithelo sonke kunokumane uphuze ujusi.

Uma udla isithelo, uthola izinzuzo ze-fiber yesithelo. I-fiber encibilikayo inganciphisa ukumuncwa kukashukela egazini lakho, elingasiza ukuzinzisa ushukela wegazi.

Owolintshi nokukhuluphala

Ngokuya ngocwaningo lwango-2013, izakhi ze-bioactive zezithelo ezingamawolintshi zingaba nesandla ekuvikeleni nasekwelapheni ukukhuluphala.

Abantu abanesisindo sokukhuluphala maningi amathuba okuthi bahlakulele isifo sikashukela ngoba kunengcindezi eyengeziwe ekhonweni lomzimba lokusebenzisa kahle i-insulin ukulawula ushukela wegazi.

Uvithamini C nesifo sikashukela

Yize kudingeka olunye ucwaningo, ubufakazi bukhombisa ukuthi uvithamini C angaba nomthelela omuhle kwesifo sikashukela. Nakhu okushiwo ucwaningo:

• Kutholakale okuncane ukuthi ukuthatha ama-milligram ayi-1 000 kavithamini C amasonto ayisithupha kungasiza ekunciphiseni ubungozi bezinhlobo zesifo sikashukela sohlobo 2 ngokunciphisa ushukela wegazi namazinga e-lipid.
• Ucwaningo lwango-2014 lwathola ukuthi isidingo sokwengezwa kukavithamini C singaba sikhulu kubantu abanesifo sikashukela.
• Ukuphakanyiswa kokudla kwe-vitamin C ekudleni kungadlala indima yokuvikela ekwakhiweni kohlobo lwesibili sikashukela.

Imiphumela emibi yolamula

Yize ulamula unezinzuzo eziningi zezempilo, kunezinto okufanele uzigcine engqondweni:

• Ijusi lelamula linomsoco futhi lingaqeda izinyo loqweqwe lwawo.
• Ilamula lingadala isilungulela.
• I-Lemon iyi-diuretic yemvelo.
• Ikhasi lelamula liqukethe ama-oxalate, okungaphezulu ngokweqile kungaholela kumatshe ezinso e-calcium oxalate.

Uma uhlangabezana nanoma yimiphi imiphumela emibi engemihle, nciphisa noma ugweme ukusebenzisa ulamula nejusi likalamula. Bona udokotela wakho nganoma yimiphi imiphumela emibi kakhulu, njengamatshe ezinso.

Ukudla okudlela endlini

Ngamanani aphezulu kavithamini C nefayibha encibilikayo, kanye ne-GI ephansi, ulamula ungaba nendawo ekudleni kwakho, noma ngabe unesifo sikashukela noma cha.

Uma unesifo sikashukela futhi ucabanga ukukhulisa ukudla kwakho ulamula, khuluma nodokotela wakho noma udokotela wezokudla ukuze uqiniseke ukuthi yisinqumo esihle sesimo sakho samanje.