I-Oatmeal neSifo Sikashukela: The Do's and Don’ts

-Delile

• I-oatmeal
• Izinzuzo ze-oatmeal yesifo sikashukela
• Nebubi oatmeal for sikashukela
• Okufanele ukwenze nokungafanele ukwenziwe nge-oatmeal nesifo sikashukela
• Okwenziwayo
  
• Okungafanele kwenziwe
  
• Ezinye izinzuzo zezempilo ze-oatmeal
• Ukuthatha

Sibutsetelo

Isifo sikashukela yisimo se-metabolic esithinta indlela umzimba okhiqiza noma osebenzisa ngayo i-insulin. Lokhu kwenza kube nzima ukugcina ushukela egazini uhla olunempilo, olubalulekile empilweni yalabo abanesifo sikashukela.

Lapho ulawula ushukela wegazi, kubalulekile ukulawula inani lama-carbohydrate adliwe ngesikhathi esisodwa, ngoba ama-carbs athinta ngqo ushukela wegazi.

Kubalulekile futhi ukukhetha izakhamzimba ezinothe kakhulu ngezakhamzimba, ezinama-carbohydrate amaningi kune-carbs elicwengekile nelicutshunguliwe noshukela ongeziwe. Izinhloso zokutholwa kweCarb kufanele zinqunywe ngazinye ngosizo lomhlinzeki wakho wezokunakekelwa kwempilo.

Lokhu kusho ukuthi lokho okudlayo kubaluleke kakhulu. Ukudla ukudla okune-fiber eningi nezakhi zomzimba kodwa okunamafutha angenampilo noshukela kungasiza ekugcineni izinga likashukela egazini, futhi kuthuthukise impilo yakho iyonke.

I-Oatmeal inikeza izinzuzo eziningi zezempilo futhi ingaba ukudla okuhle kulabo abanesifo sikashukela, inqobo nje uma ingxenye ilawulwa. Inkomishi eyodwa ye-oatmeal ephekiwe iqukethe cishe ama-gramu angama-30 ama-carbs, angangena ohlelweni lokudla okunempilo kubantu abanesifo sikashukela.

I-oatmeal

I-oatmeal kade yaba ukudla okuvamile kwasekuseni. Yenziwe ngama-oat groats, okuyizinhlamvu ze-oat kususwe amakhoba.

Imvamisa yenziwe ngezinsimbi ezisikiwe (noma eziqoshiwe), ezigoqiwe, noma izimbuzi ze-oat "ezisheshayo". Lapho ama-oats acutshungulwa ngokwengeziwe, njengasesimweni se-oats esheshayo, ama-oats agaywa ngokushesha futhi ushukela wegazi usheshe ukhule.

I-oatmeal ivame ukuphekwa ngoketshezi futhi inikezwe ukufudumala, imvamisa ngama-add-ins njengamantongomane, okokunandisa, noma izithelo. Kungenziwa phambili futhi kuvuselelwe ekuseni ngesidlo sasekuseni esheshayo futhi esilula.

Ngoba i-oatmeal inenkomba ephansi ye-glycemic, ingahle ibe enye indlela engcono kokunye ukukhetha kwasekuseni, njengokudla okusanhlamvu okubandayo noshukela ongeziwe, izinkwa ezine-jelly noma ama-pancake anesiraphu.

Labo abanesifo sikashukela bangahlola amazinga eglucose egazini ngemuva kwezinhlobo ezahlukahlukene zokudla kwasekuseni ukuze babone ukuthi ushukela wabo wegazi uphendula kanjani.

I-oatmeal nayo ingakhuthaza impilo yenhliziyo, ebalulekile ngoba abantu abanesifo sikashukela bajwayele ukuba nesifo senhliziyo.

Izinzuzo ze-oatmeal yesifo sikashukela

Ukungeza i-oatmeal ekudleni kwakho ukusiza ukuphatha isifo sikashukela kunakho kokubili okuhle nokubi. Izinzuzo zokwengeza i-oatmeal ohlelweni lwakho lokudla ngesifo sikashukela zifaka:

• Kungasiza ekulawuleni ushukela wegazi, ngenxa yokulinganiselwa kokuqukethwe kwe-fiber ephezulu kanye nenkomba ye-glycemic ephansi.
• Inempilo enhliziyweni ngenxa yokuqukethwe kwayo kwefayibha encibilikayo neqiniso lokuthi inganciphisa i-cholesterol.
• Kunganciphisa isidingo semijovo ye-insulin uma idliwa esikhundleni sokunye ukudla kwasekuseni okunothe kakhulu nge-carbohydrate.
• Uma kuphekwe phambili, kungaba isidlo esisheshayo futhi esilula.
• Iphezulu ngokwanele ku-fiber, ikwenza uzizwe ugcwele isikhathi eside futhi usiza ngokuphathwa kwesisindo.
• Kungumthombo omuhle wamandla wesikhathi eside.
• Kungasiza ukulawula ukugaya.

Nebubi oatmeal for sikashukela

Kubantu abaningi abanesifo sikashukela, ukudla i-oatmeal akunabubi obuningi. Ukudla i-oatmeal kunganyusa amazinga kashukela egazi uma ukhetha i-oatmeal esheshayo, egcwele ushukela owengeziwe, noma udle kakhulu ngasikhathi sinye.

I-oatmeal ingaba nemiphumela emibi kulabo abane-gastroparesis, ebambezela ukukhipha isisu. Kulabo abanesifo sikashukela kanye ne-gastroparesis, i-fiber eku-oatmeal inganciphisa ukuphuma kwesisu.

Okufanele ukwenze nokungafanele ukwenziwe nge-oatmeal nesifo sikashukela

I-oatmeal ingaba ukwengeza okuhle ekudleni kwakho ukusiza ukuphatha isifo sikashukela. Ikakhulukazi uma uyisebenzisa ukufaka enye i-carb ephezulu, ukukhetha kwasekuseni okunoshukela ophakeme.

Uma ufaka i-oatmeal kuhlelo lwakho lokudla ngesifo sikashukela, kunezinto eziningana okufanele uzigcine engqondweni:

Okwenziwayo

1. Faka isinamoni, amantongomane, noma amajikijolo.
2. Khetha ama-oats akudala noma ensimbi.
3. Sebenzisa ubisi olunamafutha amancane noma amanzi.
4. Faka isipuni sebhotela le-nut ukuthola amaprotheni owengeziwe nokunambitheka.
5. Lungiselela ukusebenzisa iyogathi yamaGrikhi ukukhulisa iphrotheni, i-calcium, kanye novithamini D.

Kunezinto eziningana ongangeza ohlwini lwakho lokulungiselela i-oatmeal ukukhulisa izinzuzo zezempilo ze-oatmeal.

Lapho udla i-oatmeal, nakhu okufanele ukwenze:

• Yidle ngeprotheyini noma amafutha anempilo njengamaqanda, ibhotela le-nut, noma iyogathi yamaGrikhi. Ukungeza izipuni eziyi-1-2 zama-pecans aqoshiwe, ama-walnuts, noma ama-alimondi kungangeza amaprotheni namafutha anempilo, angakusiza ekuqiniseni ushukela wegazi lakho.
• Khetha ama-oats akudala noma ensimbi. Lezi zinketho ziqukethe inani eliphakeme le-fiber encibilikayo, esiza ukulawula kangcono ushukela wegazi futhi icutshungulwe kancane ukunciphisa ukugaya.
• Sebenzisa isinamoni. I-sinamoni igcwele ama-antioxidants, inezinto ezilwa nokuvuvukala, futhi ingasiza ekwehliseni ubungozi besifo senhliziyo. Kungabuye kuthuthukise ukuzwela kwe-insulin futhi kungasiza ukwehlisa amazinga kashukela egazini.
• Faka amajikijolo. Amajikijolo nawo anama-antioxidants nezakhi zomzimba ezinhle futhi angasebenza njengesiphuzo semvelo.
• Sebenzisa ubisi olunamafutha amancane, ubisi lwe-soy olungenashukela, noma amanzi. Ukusebenzisa ubisi olunamafutha amancane noma lwe-soy kungakhuphula izakhi zomzimba ngaphandle kokungeza amafutha amaningi esidlweni. Amanzi ancanyelwa ukhilimu noma ubisi olunamafutha aphezulu kulabo abazama ukwehlisa okuqukethwe kwekhalori namafutha. Kodwa-ke, khumbula ukuthi inani lobisi olusetshenzisiwe ludinga ukubalwa ngokuthola inani eliphelele le-carb esidlweni sakho. Ama-ounces ayisishiyagalombili obisi olujwayelekile aqukethe cishe ama-gramu ayi-12 ama-carbs.

Okungafanele kwenziwe

1. Ungasebenzisi i-oatmeal esivele ifakiwe noma enoshukela.
2. Ungafaki izithelo ezomisiwe kakhulu noma iswidi - ngisho nobumnandi bemvelo njengoju.
3. Ungasebenzisi ukhilimu.

Lapho udla i-oatmeal, nakhu okungafanele ukwenze:

• Ungasebenzisi i-oatmeal efakiwe noma esheshayo ngamaswidi angeziwe. I-oatmeal esheshayo nephuziwe iqukethe ushukela nosawoti ongeziwe. Futhi bane-fiber engancibiliki kakhulu. Khetha izinhlobo ezahlukene ze-oatmeal.
• Ungafaki izithelo ezomisiwe kakhulu. Isipuni nje sesithelo esomile singaba nenani eliphakeme lama-carbohydrate. Khumbula izingxenye zakho.
• Ungangezi izinto ezinoshukela eziningi zekhalori. Abantu bavame ukufaka ushukela, uju, ushukela onsundu, noma isiraphu ku-oatmeal. Lokhu kungakhuphula kakhulu amazinga eglucose egazini. Ungangeza ngokuphepha okwehlisa amakholori awekho noma aphansi.
• Nciphisa noma ugweme ukusebenzisa ukhilimu. Sebenzisa amanzi, ubisi lwe-soy, noma ubisi olunamafutha amancane ukwenza i-oatmeal.

Ezinye izinzuzo zezempilo ze-oatmeal

Ngokungeziwe kuzinhlinzeko ze-oatmeal kashukela wegazi kanye nezinzuzo zempilo yenhliziyo, kungasiza nge:

• ukwehlisa i-cholesterol
• ukuphathwa kwesisindo
• ukuvikelwa kwesikhumba
• ukunciphisa amathuba omdlavuza wamathumbu

I-oatmeal engacutshungulwa nengenashukela iyaphuza ukugaya, okusho ukuthi uzozizwa ugcwele isikhathi eside. Lokhu kungasiza ngokunciphisa isisindo kanye nezinhloso zokuphatha isisindo. Kungasiza futhi ukulawula i-pH yesikhumba, enganciphisa ukuvuvukala nokunwaya.

Ukuthatha

Lapho ilungiselelwe kahle, i-oatmeal inezinzuzo eziningi ezingasiza noma ngubani. Labo abanesifo sikashukela bangazuza ngokufaka okunye okusanhlamvu kwasekuseni okucwengisiswe kakhulu futhi okunoshukela. Njengayo yonke imithombo ye-carbohydrate, qiniseka ukuthi unaka osayizi bezingxenye.

Ungaqala usuku ngokudla okulawula kangcono ushukela wegazi futhi kunikeze umthombo wamandla wesikhathi eside. Kuzosiza futhi ukuthuthukisa impilo yenhliziyo yakho. Ngokukhetha ama-add-ins alungile, i-oatmeal ingaba isidlo sasekuseni esihle lapho uphila nesifo sikashukela.

Njalo qapha ushukela wegazi lakho ukuze ubone ukuthi i-oatmeal ikuthinta kanjani. Wonke umuntu onesifo sikashukela uhlukile. Hlala ukhuluma nodokotela wakho ngaphambi kokwenza ushintsho olukhulu ekudleni. Izazi zokudla ezibhalisiwe zingasiza futhi ekwenzeni uhlelo lokudla lube lunye ukuhlangabezana nezidingo zakho ezithile.