Ingabe Amakhowe Akulungele Abantu Abanesifo Sikashukela?

-Delile

• Ukudla okunomsoco
• Inkomba yeGlycemic kanye nomthwalo we-glycemic wamakhowe
• Izinzuzo ezingaba khona zabantu abanesifo sikashukela
• Ukungeza amakhowe ekudleni kwakho
• Okubalulekile

Njengoba kunikezwe ukuthi isifo sikashukela sibonakala ngamazinga aphezulu kashukela egazini, ukulandela ukudla okunempilo okusiza ukuphatha ushukela wegazi kubalulekile ekwelashweni ().

Kodwa-ke, lokho kungashiwo kulula kunokukwenza, futhi abantu abanesifo sikashukela bangakuthola kunzima ukunquma ukuthi yikuphi ukudla okufanele bakudle futhi bakugweme.

Amakhowe aphansi ngama-carbs noshukela futhi athathwa njengezinto ezilwa nesifo sikashukela.

Lo mbhalo uchaza ukuthi kungani amakhowe engukukhetha okuhle kakhulu uma unesifo sikashukela.

Ukudla okunomsoco

Kunezinhlobo eziningi zamakhowe, kufaka phakathi inkinobho yendabuko noma amakhowe amhlophe, i-shiitake, i-portobello, nama-oyster mushroom ukubala ezimbalwa.

Ngaphandle kokubukeka nokuhlukahluka kwabo, bonke banamaphrofayli afanayo okudla okunempilo, abonakala ngoshukela ophansi nokuqukethwe okunamafutha.

Inkomishi eyodwa (amagremu angama-70) amakhowe aluhlaza inikeza lokhu okulandelayo ():

• Amakholori: 15
• AmaCarbs: 2 amagremu
• Ushukela: 1 igremu
• Amaprotheni: 2 amagremu
• Amafutha: 0 amagremu
• Uvithamini B2, noma i-riboflavin: 22% we-Daily Value (DV)
• Uvithamini B3, noma i-niacin: U-16% we-DV
• Selenium: U-12% we-DV
• I-Phosphorus: 5% we-DV

Amakhowe acebile nge-selenium kanye namavithamini athile we-B. Amavithamini B yiqembu lamavithamini ayisishiyagalombili ancibilika emanzini axhumene kakhulu nokusebenza kwengqondo okuthuthukisiwe. Okwamanje, i-selenium iyi-antioxidant enamandla edlala indima ebalulekile emsebenzini wegilo (,).

Amakhowe ikhalori eliphansi, ukudla okuphansi kwe-carb okungathokozelwa ekudleni okunesifo sikashukela. Banikela ngamanani aphezulu eselenium kanye namavithamini athile we-B.

Inkomba yeGlycemic kanye nomthwalo we-glycemic wamakhowe

Inkomba ye-glycemic (GI) kanye ne-glycemic load (GL) yizinhlelo ezimbili zokuhlukanisa ezisiza ukuhlola ukuthi ukudla okuqukethe i-carb kuyithinta kanjani ushukela wegazi.

Womabili lawa ngamasu adumile futhi asetshenziswa kakhulu ekwelapheni izifo ezingamahlalakhona njengesifo sikashukela (,,).

Indlela ye-GI ifaka ukudla ngesilinganiso esingu-0-100 futhi ikutshele ukuthi zingathinta kanjani amazinga kashukela wakho ngokuwabela ngezigaba ezintathu ():

• i-GI ephansi: 1–55
• i-GI emaphakathi: 56–69
• i-GI ephezulu: 70–100

Ukudla okune-GI ephansi cishe kuzokhuphula amazinga kashukela egazini lakho kancane. Ngokuphambene nalokho, labo abane-GI ephezulu bazobangela ukuba bahlasele.

Ngaphandle kwalokho, ukudla kungahlukaniswa nge-GL yabo, okucabangela i-GI yokudla, kanye nokuqukethwe kwayo kwe-carb nosayizi wokuphaka. Kunqunywa ngokuphindaphinda i-GI ngokuqukethwe kwe-carb yosayizi othize wokuphaka nokuhlukanisa umphumela ngo-100 ().

Uhlelo lwe-GL lubuye luhlukanise ukudla ngezigaba ezintathu ():

• i-GL ephansi: 10 nangaphansi
• okulingene GL: 11–19
• okuphezulu GL: 20 nangaphezulu

Ngokufanayo ne-GI, i-GL ephansi ikutshela ukuthi ukudla kuthinta kuphela amazinga kashukela egazini lakho, kanti i-GL ephezulu ikhombisa umphumela obaluleke kakhulu.

Yize amakhowe eyisikhunta sobuchwepheshe, athathwa njengemifino emhlophe - njengo-anyanisi nogalikhi - ene-GI ephansi engu-10-15 ne-GL engaphansi kwengu-1 ngenkomishi ngayinye (70 amagremu), okusho ukuthi ngeke ayinyuse amazinga kashukela egazini lakho (11).

Amakhowe abhekwa njenge-GI ephansi kanye nokudla okuphansi kwe-GL, okusho ukuthi ngeke anyuse amazinga kashukela egazini lakho.

Izinzuzo ezingaba khona zabantu abanesifo sikashukela

Amakhowe angazuza izinhlobo ezithile zesifo sikashukela.

Ucwaningo lukhombisa ukuthi ukudla ukudla okunothile ngemifino enjengamakhowe nokunye ukudla okunothe ngamavithamini kungasiza ekuvikeleni ekukhulelweni yisifo sikashukela sokukhulelwa, okuthinta cishe amaphesenti ayi-14 okukhulelwa emhlabeni wonke futhi kuthinta nomama nengane (,,,).

Ngenxa yokuqukethwe okuphezulu kukavithamini B, amakhowe angavikela nokuncipha kokusebenza kwengqondo nokuwohloka komqondo kubantu abadala asebekhulile abanamaphutha kavithamini B, kanye nalabo abanesifo sikashukela abathatha i-metformin yezidakamizwa ukulawula amazinga kashukela egazini (,).

Ngaphezu kwamavithamini B, izinhlanganisela eziyinhloko ze-bioactive kuma-mushroom - ama-polysaccharides - angaba nezakhiwo ezilwa nesifo sikashukela.

Ukucwaninga ngezilwane ezinesifo sikashukela sohlobo 2 kukhombisa ukuthi ama-polysaccharides angehlisa amazinga kashukela egazini, athuthukise ukumelana ne-insulin, futhi anciphise ukulimala kwezicubu zepancreatic (,,,).

Futhi, i-fiber glucan encibilikayo - enye yezinhlobo zama-polysaccharides atholakala kumakhowe - inciphisa ukugaya futhi ibambezela ukumuncwa koshukela, ngaleyo ndlela ilawule amazinga kashukela egazini lakho ngemuva kokudla (,,).

Ama-polysaccharides nawo anganciphisa amazinga e-cholesterol egazini, nawo anciphise ubungozi besifo senhliziyo nesifo sohlangothi esihambisana nesifo sikashukela esingalawulwa.

Lokho kusho ukuthi ucwaningo olwengeziwe luyadingeka ukuqonda kangcono ukuthi amavithamini B nama-polysaccharides kumakhowe angabasiza kanjani abantu abanesifo sikashukela.

Amavithamini B nama-polysaccharides kumakhowe angasiza ekuphathweni nasekuvinjelweni kwesifo sikashukela kanye nezinkinga zaso. Noma kunjalo, ucwaningo olwengeziwe lomuntu luyadingeka ukuqinisekisa lokhu.

Ukungeza amakhowe ekudleni kwakho

Ngokunikezwa kwamakhowe ahlukahlukene, kunezindlela eziningi zokuwafaka ekudleni kwakho, kufaka phakathi ukuwadla eluhlaza, eyosiwe, eyosiwe, esosiwe, noma kusoso noma isobho.

Uma ufuna izindlela ezintsha futhi ezihlwabusayo zokuzifaka ekudleni kwakho, zama le mushroom ye-carb ephansi nekholifulawa irayisi skillet.

Kule iresiphi udinga okulandelayo:

• 1.5 izinkomishi (105 amagremu) wamakhowe, lisikiwe
• 1.5 izinkomishi (200 amagremu) welayisi ukholifulawa
• 1 inkomishi (30 amagremu) wesipinashi
• 1/4 indebe (40 amagremu) ka-anyanisi, oqoshiwe
• 1 tbsp kawoyela womnqumo
• Induku engu-1 yesilimo esidliwayo esinamagatsha anamanzi, lisikiwe
• I-clove encane engu-1 egayiwe
• 3 tbsp (45 ml) womhluzi wemifino
• Usawoti, upelepele, nososi wesoya ukunambitha

Beka i-skillet enkulu phezu komlilo ophakathi bese ufaka amafutha omnqumo. Faka u-anyanisi nesilimo esidliwayo esinamagatsha anamanzi bese upheka imizuzu emihlanu. Bese ufaka ugarlikhi bese upheka imizuzwana embalwa.

Okulandelayo, engeza amakhowe bese ususa kuze kuphekwe. Bese ufaka irayisi lekholifulawa nezinye izithako - khipha isipinashi - bese upheka kuze kuthambe. Okokugcina, engeza isipinashi nesizini ngosawoti nopelepele ngaphambi kokuphaka.

Le recipe isebenza kabili futhi yenza ukungezwa okuhle esidlweni sakho sasemini noma sakusihlwa.

Amakhowe ayisithako esinemisebenzi ehlukahlukene futhi esihlwabusayo, futhi ukuwafaka ekudleni kwakho kukuvumela ukuthi usebenzise izinzuzo zawo.

Okubalulekile

Amakhowe aphephile ukudliwa uma unesifo sikashukela, njengoba okuqukethwe kwawo okuphansi kwe-GI ne-GL kungeke kwenyuse amazinga kashukela egazini lakho.

Futhi, okuqukethwe kwabo uvithamini B kanye ne-polysaccharide kungahlinzeka ngezinzuzo ezengeziwe zezempilo ezibaluleke kakhulu kubantu abanesifo sikashukela, kufaka phakathi ushukela wegazi othuthukisiwe nokulawulwa kwe-cholesterol.

Ngaphandle kwezakhi zabo ezilwa nesifo sikashukela, amakhowe angangeza ukunambitheka ezitsheni zakho ngaphandle kwama-carbs engeziwe nama-calories.