Ngingayidla Ikhabe Uma Nginesifo Sikashukela?

-Delile

• Izinzuzo zezempilo zamakhabe
• Indlela Yokusika: Ikhabe
• Okushiwo ucwaningo
• I-watermelon iwela kuphi enkombeni ye-glycemic?
• Yiziphi ezinye izithelo ezinobungani besifo sikashukela?
• Kusho ukuthini lokhu kimi, engikudlayo, nasekunakekelweni yisifo sikashukela?

Izisekelo

Ikhabe ngokuvamile liyintandokazi yasehlobo. Yize ungahle uthande ukudla okumnandi ngaso sonke isikhathi sokudla, noma ukwenze isidlo sakho sokudla sasehlobo, kubalulekile ukuhlola imininingwane yokudla okunempilo kuqala.

Uma unesifo sikashukela, uyazi ukuthi kubaluleke kangakanani ukubuka lokho okudlayo nokuqapha amazinga kashukela egazini lakho.

Ikhabe liqukethe ushukela wemvelo. Ngokuya ngokudla kwakho kukonke nenani lekhabe elidliwe, lokhu kungaba nomthelela ezingeni likashukela egazini lakho.

Qhubeka ufunde ukuze ufunde ukuthi ukufaka ibhece ekudleni kwakho kungakuthinta kanjani.

Izinzuzo zezempilo zamakhabe

Umdabu eNtshonalanga Afrika, ikhabe lingumthombo omuhle wamavithamini namaminerali afaka:

• uvithamini A
• uvithamini C
• i-potassium
• i-magnesium
• uvithamini B-6
• ifayibha
• insimbi
• i-calcium

UVitamin A usekela ukubona okunempilo nezinsiza ekunakekelweni kwenhliziyo yakho, izinso namaphaphu.

UVitamin C ubuye ulusizo ekudleni okunempilo futhi okutholakala kubabule.

UVitamin C waziwa nge:

• thuthukisa impilo yenhliziyo
• usizo ekuvikeleni eminye imidlavuza
• ukusiza izimpi izimpawu umkhuhlane ovamile

Ngoba inefayibha ephezulu, ukudla ikhabe kungakhuthaza impilo enhle yokugaya ukudla.

Akukona nje kuphela ukuthi ukudla amakhabe alinganiselwe kunganqanda ukufisa kwakho okuthile okumnandi, kungakugcina uzizwa ugcwele isikhathi eside. Lokhu kungenxa yokuthi ikhabe linjalo.

Ngaphezu kokukugcina unamanzi amaningi, ikhabe lingakusiza unamathele ekudleni kwakho futhi lisize ekuphathweni kwesisindo.

Indlela Yokusika: Ikhabe

Okushiwo ucwaningo

Alukho ucwaningo oluxhuma ngqo ukusetshenziswa kwamakhabe nokuphathwa kwesifo sikashukela. Lokho kusho ukuthi, kunobunye ubufakazi bokuthi ukudla ikhabe kungasiza ukunciphisa ubungozi bezinkinga ezithile ezihlobene nesifo sikashukela.

Ikhabe linamanani alinganiselayo we-lycopene, okuyi-pigment enikeza isithelo umbala wayo. Ibuye ibe ne-antioxidant enamandla.

Yize kudingeka olunye ucwaningo, i-lycopene ingasiza ekunciphiseni ubungozi besifo senhliziyo. ukuthi i-lycopene etholakala kutamatisi ingaxhunyaniswa nokwehla kwengozi yesifo senhliziyo.

Cishe amaphesenti angama-68 abantu abanesifo sikashukela abaneminyaka engama-65 noma ngaphezulu babulawa uhlobo oluthile lwesifo senhliziyo. Cishe abantu abangamaphesenti ayi-16 kule ndawo yabantu babulawa isifo sohlangothi.

Unalokhu engqondweni, i-American Diabetes Association ihlukanise isifo sikashukela njengenye yezinto eziyisikhombisa ezilawulwayo eziyingozi zesifo senhliziyo.

I-watermelon iwela kuphi enkombeni ye-glycemic?

Inkomba ye-glycemic (GI) ibheka ukuthi ushukela wokudla okusheshayo ungena kanjani emfuleni wegazi. Into ngayinye yokudla inikezwa inani eliphakathi kuka-1 no-100. Lawa manani anqunywa ngokwendlela ukudla ngakunye okuqhathaniswa ngayo nento eyisithenjwa. Ushukela noma isinkwa esimhlophe ngokuvamile kusetshenziselwa ukubhekisela.

Umthwalo we-Glycemic (GL) uyinhlanganisela ye-GI nokuqukethwe kwangempela kwe-carbohydrate ekudleni okujwayelekile kokudla. Kuphikiswa ukuthi i-GL inika inani lomhlaba wangempela lokuthi ukudla okuthile kungathinta kanjani amazinga kashukela egazini.

Abantu abalawula isifo sikashukela ngokubalwa kwe-carbohydrate bavame ukusebenzisa le ndlela. Ukudla okune-GI ephansi noma ephakathi kubhekwa njengamathuba amancane okukhulisa amazinga kashukela egazini lakho.

I-GI engama-55 noma ngaphansi ibhekwa njengephansi. I-GI ephakathi kuka-55 no-69 ngokuvamile ibhekwa njengephakathi nendawo. Noma yini engaphezu kwama-70 ithathwa njengephakeme.

I-GL engaphansi kuka-10 iphansi, engu-10 kuye kwayi-19 iphakathi nendawo, kuthi engu-19 nangaphezulu ithathwa njengephakeme.

I-Watermelon imvamisa ine-GI engama-72 kepha i-GL engu-2 nge-100 gram iyasebenza. I-GL yamakhabe iphansi, futhi ingadliwa ngokulinganisela njengazo zonke izithelo njengengxenye yokudla okulinganiselayo.

Yiziphi ezinye izithelo ezinobungani besifo sikashukela?

Yize ukudla ikhabe kunezinzuzo zalo, kufanele ucabangele ukulinganisa ukudla kwakho nezithelo ezine-GI ephansi. Qiniseka ukuthi uthatha izithelo ezintsha noma nini futhi lapho kungenzeka, njengoba ingenawo ushukela ongeziwe.

Uma ufuna ukuthenga izithelo ezisemathinini noma ezifriziwe, khumbula ukukhetha izithelo ezisemathinini ezigcwele ujusi wezithelo noma amanzi, kunesiraphu. Qiniseka ukuthi ufunda ilebuli ngokucophelela bese ubheka ushukela ofihliwe. Ungakhipha futhi ugeze lawo agcwele isiraphu.

Izithelo ezomisiwe neziphuzo zezithelo kufanele zingasetshenziswa kaningi kunezithelo ezintsha. Lokhu kungenxa yokuthi:

• ikhalori ukuminyana
• ushukela lokuhlushwa
• osayizi bezingxenye ezincane abanconyiwe

Izithelo ezinobungani besifo sikashukela ezine-GI ephansi zifaka:

• ama-plums
• isithelo segilebhisi
• amapentshisi
• amabhilikosi
• amapheya
• amajikijolo

Kusho ukuthini lokhu kimi, engikudlayo, nasekunakekelweni yisifo sikashukela?

Uma ufuna ukufaka ikhabe kuhlelo lwakho lokudla lwamasonto onke, kungcono ubheke ekudleni kwakho kukonke. I-Watermelon ine-GI ephezulu, kepha i-GL ephansi. Bheka osayizi bezingxenye bese uvivinya amazinga kashukela ngemuva kokudla ikhabe ukuze ubone ukuthi umzimba wakho uphendula kanjani.

Khuluma nomhlinzeki wakho wezokunakekelwa kwempilo mayelana nokuthi ufuna ukufaka kanjani okuhlukahlukene ekudleni kwakho. Bazobuyekeza indlela odla ngayo manje futhi babheke iphrofayili yakho yonke yezempilo.

Bangakudlulisela kusazi sokudla ukuze bakusize unqume uhlelo lokudla olungcono kakhulu.

I-dietitian inga:

• phendula yonke imibuzo yakho
• batusa osayizi bezinxenye
• ukweluleka ngezinto ezingangena esikhundleni

Ngemuva kokukhuluma nodokotela wakho nodokotela wokudla, qiniseka ukulandelela impendulo yakho yomzimba ekungezeni ikhabe noma okunye ukudla okusha ekudleni kwakho. Yabelana ngolwazi lwakho lokulandela umkhondo nabo ekuhambeleni kwakho okulandelayo.