Kuphephile Yini Ukudla Amazambane Amnandi Uma Unesifo Sikashukela?

-Delile

• Yini okusemazambane obhatata?
• Izinhlobo ezihlukene zobhatata
• Amazambane amazambane awolintshi
• Ubhatata onsomi
• Amazambane aseJapane
• Ubhatata uwuthinta kanjani ushukela wegazi?
• Ingabe zikhona izinzuzo zokudla ubhatata uma unesifo sikashukela?
• Ingabe zikhona izingozi zokudla ubhatata uma unesifo sikashukela?
• Okubalulekile

Uma unesifo sikashukela, kungenzeka ukuthi unwaya ikhanda ubhatata. Uzibuza ukuthi ngabe ubhatata uphephile yini ukuthi ungawadla, impendulo ithi, yebo… uhlobo.

Nakhu ukuthi kungani.

Ungahle ungayazi ngemuva kohambo lokuya esitolo, kepha kunezinhlobo ezingaphezu kuka-400 zamazambane ezitholakala emhlabeni jikelele. Ezinye zazo zingcono kubantu abanesifo sikashukela ukuthi bazidle kunezinye.

Usayizi wengxenye yakho nendlela yokupheka ibalulekile.

Ukwazi inkomba ye-glycemic (GI) kanye nomthwalo we-glycemic (GL) wezinhlobonhlobo zamazambane owakhethayo nakho kubalulekile.

I-GI uhlelo olusezingeni lokudla okuqukethe ama-carbohydrate. Izinga, noma inombolo, enikezwe ukudla ibonisa umphumela wayo emazingeni kashukela egazini.

I-GL nayo iyisistimu esezingeni. Izinga le-GL licabangela i-GI yokudla kanye nosayizi wengxenye, noma amagremu ngokusebenza ngakunye.

Kule ndatshana, sizophula yonke into umuntu onesifo sikashukela adinga ukuyazi ngokudla ubhatata. Lolu lwazi lungakusiza ukuthi uzijabulele ngaphandle kokukhathazeka. Sizokunikeza nezindlela zokupheka ongazithanda.

Yini okusemazambane obhatata?

Igama lesayensi lamazambane ngu Ipomoea batatas. Ubhatata wazo zonke izinhlobo ezinye izindlela ezinhle kunamazambane amhlophe. Ziphezulu ku-fiber nezakhi zomzimba, njenge-beta carotene.

Futhi bane-GL ephansi. Njengamazambane amhlophe, ubhatata unama-carbohydrate amaningi. Noma kunjalo, abantu abanesifo sikashukela bangazidla ngokulinganisela.

Kunezinhlobo ezithile zamazambane akhonjisiwe ukuthi anezinzuzo kubantu abakhathazekile ngoshukela wegazi nokukhuluphala ngokweqile. Sizoxoxa ngezinhlobonhlobo zamazambane kanye nezinzuzo zawo esigabeni esilandelayo.

Ngaphezu kokudla okunempilo, ubhatata uqukethe izindawo ezinganciphisa ubungozi bohlobo lwesifo sikashukela sohlobo 2.

Ezinye izakhamzimba ezitholakala kubhatata yilezi:

• uvithamini A ngesimo se-beta carotene
• amaprotheni
• ifayibha
• i-calcium
• insimbi
• i-magnesium
• i-phosphorus
• i-potassium
• zinc
• uvithamini C
• uvithamini B-6
• umlingiswa
• uvithamini K

Izinhlobo ezihlukene zobhatata

Amazambane amazambane awolintshi

Amazambane awolintshi awuhlobo olutholakala kakhulu ezitolo ezinkulu zase-U.S. Anombala obomvu ngokubomvu ngaphandle nangolintshi ngaphakathi.

Uma kuqhathaniswa namazambane ajwayelekile amhlophe, ubhatata owolintshi unokuqukethwe okuphezulu kwefayibha. Lokhu kubanikeza i-GI ephansi futhi kubenze inketho enempilo kubantu abanesifo sikashukela.

Amanye abilisa ubhatata owolintshi anenani eliphansi le-GI uma kuqhathaniswa nokubhaka noma ukuwosa.

Ubhatata onsomi

Ubhatata onsomi anombala we-lavender ngaphakathi nangaphandle. Kwesinye isikhathi kuthengiswa ngaphansi kwamagama ama-Stokes Purple namazambane ase-Okinawan.

Ubhatata onsomi une-GL ephansi kunamazambane awolintshi. Ngaphezu kwezakhamzimba, ubhatata obubende uqukethe nama-anthocyanini.

Ama-Anthocyanins ayinhlanganisela ye-polyphenolic engaguqula noma ivimbele ukukhuluphala futhi uthayiphe ubungozi besifo sikashukela ngokuthuthukisa ukumelana ne-insulin.

Ukubuyekezwa kwezifundo kutholile ukuthi ama-anthocyanins asebenza emzimbeni ngezindlela eziningi, kufaka phakathi ukunciphisa ukugayeka kwe-carbohydrate emathunjini.

Amazambane aseJapane

Ubhatata waseJapan (Satsuma Imo) kwesinye isikhathi kubhekiselwa kuwo njengamazambane amhlophe, yize enombala onsomi ngaphandle futhi ophuzi ngaphakathi. Lolu hlobo lwamazambane obhatata luqukethe i-caiapo.

Ucwaningo luthole ukuthi ukukhishwa kwe-caiapo bekwazi ukunciphisa kakhulu ukuzila kanye namazinga e-glucose egazi lamahora amabili ezifundweni uma kuqhathaniswa ne-placebo. ICaiapo iphinde ikhonjiswe ukuthi inciphisa i-cholesterol.

Ubhatata uwuthinta kanjani ushukela wegazi?

Njengoba ubhatata unama-carbohydrate amaningi, anganyusa amazinga kashukela egazini. Okuqukethwe kwabo kwe-fiber kusiza ukubambezela le nqubo.

Amazambane amazambane awolintshi ane-GI ephakeme. Lokhu kungakhuphula izinga likashukela egazini lakho, uma kuqhathaniswa nezinye izinhlobo zamazambane.

Akunandaba ukuthi ukhetha luphi uhlobo lwamazambane, khawula inani lakho bese ukhetha ukubilisa noma ukubilisa esikhundleni sokubhaka.

Ingabe zikhona izinzuzo zokudla ubhatata uma unesifo sikashukela?

Uma udliwa ngokulinganisela, zonke izinhlobo zobhatata ziphilile. Ziphezulu kakhulu kuma-antioxidants, amavithamini, namaminerali futhi zingabandakanywa ngokuphepha ekudleni okunesifo sikashukela.

Nazi ezinye izindlela zokupheka ezinesifo sikashukela ongazama ngazo:

• Ukotapeya nesaladi lamazambane
• Izinkomishi ezimnandi zamazambane amazambane
• Ama-fries amazambane abhakiwe
• Ihhavini likaCrispy othosiwe othosiwe obomvu onsomi
• Amazambane amazambane afakwe i-Broccoli

Ingabe zikhona izingozi zokudla ubhatata uma unesifo sikashukela?

Ubhatata kuyindlela engcono yokudla okunempilo kunamazambane amhlophe. Noma kunjalo, kufanele zithokozelwe ngokulinganisela kuphela, noma zingathinta kabi amazinga kashukela egazini.

Amanye amazambane anobukhulu obukhulu ngosayizi, okwenza kube lula ukudla kakhulu. Njalo khetha amazambane amaphakathi futhi uqiniseke ukuthi ukufaka okunye ukudla okunempilo ohlelweni lwakho lokudla nsuku zonke.

Okubalulekile

Uma udliwa ngokulinganisela, ubhatata ungaba yingxenye yohlelo lokudla okunempilo lapho uphila nesifo sikashukela. Ezinye izinhlobo zamazambane zinganikeza nezinzuzo zokukusiza ukuphatha isimo sakho.

Lokhu kufaka phakathi ubhatata waseJapan namazambane ansomi.

Ubhatata unesisindo kodwa futhi unama-carbohydrate. Ukugcina izingxenye zakho zincane futhi zibilisa esikhundleni sokubhaka kuzosiza ukuqinisekisa i-GL ephansi.