Izinzuzo Nezingozi Zamakinati Kubantu Abanesifo Sikashukela

-Delile

• Izinzuzo zamantongomane kubantu abanesifo sikashukela sohlobo 2
• Amantongomane asiza ukulawula ushukela wegazi
• Amantongomane anganciphisa ingozi yesifo senhliziyo
• Amantongomane angasiza ekulawuleni isisindo
• Amantongomane anganciphisa ingozi enkulu yesifo sikashukela
• Izingozi zamakinati kubantu abanesifo sikashukela sohlobo 2
• Omega 6 okunamafutha acid
• Usawoti kanye noshukela
• Ukungezwani komzimba
• Amakholori
• Uwadla kanjani amakinati
• Ezinye izindlela
• Ukuthatha

Mayelana Amakinati

Amantongomane agcwele izinto ezinomsoco ezahlukahlukene ezingasiza abantu abanesifo sikashukela sohlobo 2. Ukudla amakinati nemikhiqizo yamakinati kungasiza:

• ukukhuthaza ukunciphisa umzimba
• yehlisa ingozi yesifo senhliziyo
• lawula ushukela wegazi
• ukuvimbela abantu ekuthuthukiseni isifo sikashukela kwasekuqaleni

Kodwa-ke, amakinati nawo anezingozi ezithile ezingaba khona. Uma unesifo sikashukela sohlobo 2, funda ukuze ufunde kabanzi ngezingozi nezinzuzo zokudla amakinati.

Izinzuzo zamantongomane kubantu abanesifo sikashukela sohlobo 2

Ukungeza amakinati nebhotela lamantongomane ekudleni kwakho kungaba lusizo, ikakhulukazi uma unohlobo lwesifo sikashukela sohlobo 2. Yize kungewona amantongomane ezobuchwepheshe, amakinati ahlinzeka ngezinzuzo eziningi zezempilo njengamantongomane ezihlahla, njengama-walnuts, ama-alimondi nama-pecans. Amantongomane nawo abiza kancane kunamanye amantongomane amaningi, okuyinto enhle uma ufuna ukonga imali kepha usafuna imivuzo yokudla okunempilo.

Amantongomane asiza ukulawula ushukela wegazi

Uma unesifo sikashukela, udinga ukucubungula okuqukethwe kwe-glycemic kokudla okudlayo. Okuqukethwe yi-glycemic kusekelwe ekutheni umzimba wakho uguqula masinyane kanjani ama-carbohydrate abe ushukela, noma ushukela wegazi. Inkomba ye-glycemic (GI) iyisikali samaphoyinti ayi-100 esikala ukudla ukuthi kubangela ukuthi ushukela wegazi ukhuphuke ngokushesha kangakanani. Ukudla okubangela ukwanda okusheshayo kukashukela wegazi kunikezwa inani eliphakeme. Amanzi, angenamthelela kushukela wegazi, anenani le-GI elingu-0. Amakinati anenani le-GI elingu-13, okwenza kube ukudla okuncane kwe-GI.

Ngokwesihloko esikwiBritish Journal of Nutrition, ukudla amakinati noma ibhotela lamantongomane ekuseni kungasiza ekulawuleni ushukela wegazi usuku lonke. Amantongomane angasiza futhi ukunciphisa i-insulin spike yokudla okuphezulu kwe-GI lapho kuhlanganiswe ndawonye. Esinye isizathu sokuthi amakinati angasiza ukulawula ushukela wegazi yingoba aqukethe inani elikhulu le-magnesium. Ukuphakelwa okukodwa kwamakinati (cishe amakinati angama-28) kuqukethe amaphesenti ayi-12 enani elinconyiwe nsuku zonke le-magnesium. Futhi i-magnesium, ngokusho kombiko we-Journal of Internal Medicine, isiza ukugcina amazinga kashukela egazini.

Amantongomane anganciphisa ingozi yesifo senhliziyo

Iphepha lokucwaninga eliphuma ku-Journal of the American College of Nutrition likhombisa ukuthi ukudla amakinati kunganciphisa ingozi yesifo senhliziyo, okuyinkinga ejwayelekile yesifo sikashukela. Ukungeza amantongomane ekudleni kwakho kungasiza nasekunciphiseni umfutho wegazi ophakeme, okunye okuyinkinga evamile yesifo sikashukela. Funda kabanzi mayelana nomfutho wegazi ophezulu kubantu abanesifo sikashukela.

Amantongomane angasiza ekulawuleni isisindo

Amantongomane angakusiza uzizwe ugcwele futhi ube nezifiso ezimbalwa zendlala, ezingakusiza ugcine isisindo esinempilo futhi ulawule kangcono amazinga eglucose yegazi lakho.

Amantongomane anganciphisa ingozi enkulu yesifo sikashukela

Ukudla amakinati noma ibhotela lamantongomane kungehlisa ingozi yokuba nesifo sikashukela sohlobo lwesibili, ngokusho kocwaningo oluvela ku-. Amantongomane aphezulu emafutheni angenashukela nezinye izakhi ezisiza amandla omzimba wakho wokulawula i-insulin.

Izingozi zamakinati kubantu abanesifo sikashukela sohlobo 2

Kuzo zonke izinzuzo amakinati anganikeza ukuphatha uhlobo lwesifo sikashukela sohlobo 2, okunye ukwaziswa kuyalulekwa. Nazi ezinye izinkathazo zokudla amakinati okufanele uziqaphele.

Omega 6 okunamafutha acid

Amakinati aqukethe i-omega-6 fatty acids eningi kunamanye amantongomane. Kukhona ukuthi i-omega-6 eningi kakhulu ingaxhunyaniswa nokuvuvukala okwandisiwe, okungakhuphula izimpawu zakho zesifo sikashukela kanye nengozi yokukhuluphala. Ngakho-ke, qiniseka ukuthi unebhalansi enhle yamafutha e-omega-3 ne-omega-6 ekudleni kwakho.

Usawoti kanye noshukela

Imikhiqizo yamantongomane kaningi iqukethe usawoti noshukela ongeziwe, ongafuna ukuwukhawulela uma unesifo sikashukela. I-peanut butter, ikakhulukazi, ingafaka amafutha angeziwe, uwoyela noshukela. Ukukhetha ibhotela lamantongomane ngezimbalwa, uma zikhona, izithako ngaphandle kwamantongomane kuyindlela yakho engcono kakhulu.

Ukungezwani komzimba

Mhlawumbe ingozi enkulu yamantongomane ukuthi ingabangela ukusabela okweqile kwabanye abantu. Funda ukubona izimpawu ukuze uzisize wena noma umuntu omthandayo uma lokhu kwenzeka.

Amakholori

Ngenkathi amakinati epakisha izinzuzo eziningi kulabo abanesifo sikashukela sohlobo 2, zinama-calories aphezulu kakhulu futhi kufanele zidliwe ngokulinganisela. Ngokusho kwalokhu, inkomishi eyodwa yamakinati aluhlaza inama-calories angaphezu kuka-400. Ukuze unciphise ukudla okudla ngekhalori, zama ukudla amakinati esikhundleni sokungezelela, imikhiqizo ehlanjululwayo yokusanhlamvu nenyama ebomvu nebilisiwe.

Uwadla kanjani amakinati

Indlela engcono kakhulu yokudla amakinati isesimweni sawo esimsulwa, ngaphandle kasawoti owengeziwe noshukela.

I-athikili ephuma kwiBritish Journal of Nutrition ikhombisa ukuthi ukudla ibhotela lamantongomane ngesikhathi sasekuseni kunganciphisa isifiso sakho sokudla futhi kulawule ushukela wegazi usuku lonke.

Ezinye izindlela

Uma uxabana noma umane ungawathandi amakinati, kunezinye izinketho ezinezinzuzo eziningi ezifanayo:

• Amanye amantongomane. Amantongomane ezihlahla, njengama-walnuts nama-alimondi, anamaphrofayli afanayo wezakhi kumantongomane, futhi azuzisa ekuphatheni uhlobo lwesifo sikashukela sohlobo lwesibili.
• Imbewu. Uma kukhulunywa ngezinye izindlela zamantongomane, cabanga ngembewu! Isibonelo, ibhotela le-sunflower, liwumthombo omkhulu wamaprotheni futhi liqukethe cishe i-magnesium ephindwe kabili kunebhotela lamantongomane.

Ukuthatha

Abantu abangaphezu kwezigidi eziyi-16 e-United States bane-type 2 yesifo sikashukela, okungadala izinkinga ezifana nesifo senhliziyo, ubumpumputhe, nokwehluleka kwezinso. Ukudla kwakho kuyingxenye ebalulekile yokuvikela nokuphatha lesi sifo.

Ucwaningo lukhombise izinzuzo eziningi zokufaka amakinati kanye nemikhiqizo yamakinati ekudleni kwakho.

Amakinati aletha izinzuzo eziningi ezifanayo zezempilo njengamantongomane ezihlahla futhi kuyindlela ebiza kakhulu.

Amakinati kufanele adliwe ngokulinganisela nangendlela emsulwa ngangokunokwenzeka.