Kungani Isidlo Sakho Sasekuseni Sikashukela Singesihle Kangako

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Kwikholomu yakhe, Ungadla Kanjani, Umqeqeshi wokudla enembile weRefinery29 uChristy Harrison, MPH, RD kukusiza wenze lokho ngokuphendula imibuzo yokudla nokondleka okubaluleke kakhulu.

Kubi kangakanani ukudla isidlo sasekuseni esinoshukela? Udokotela wami we-acupuncturist wake wangithethisa ngokuthi nginezithelo ne-oatmeal yokudla kwasekuseni ngoba ethi ihlohla into yokuqala kashukela ekuseni.

Lo ngumbuzo omuhle, futhi ngiwuzwa kakhulu kumakhasimende ami. Impendulo emfushane ukuthi ukudla kwasekuseni okunoshukela "akubi," kodwa kungase kungenzi njalo uzizwe ungcono kakhulu.

Nakuba i-acupuncturist ingeyena umuntu ongcono kakhulu ongathatha kuye iseluleko sokudla (ngokwesibonelo, ngeke ngibize i-oatmeal nesithelo ngokuthi “ushukela,” empeleni, kodwa okwengeziwe ngalokho kamuva), kulungile ukuthi ukudla ukudla okunama-carbohydrate kuphela kuyakwenza. bangela ukuthi ushukela wegazi lakho ukhuphuke ngokushesha kunokuba unokuthile okulinganiselayo, okunamaprotheni, amafutha, noma i-fiber ngaphezu kwama-carbs.

Lokho kungenxa yokuthi uma udla ama-carbohydrate, uhlelo lwakho lokugaya ukudla luyehlula lube uhlobo lukashukela olubizwa nge-glucose, okungumthombo oyinhloko kaphethiloli wazo zonke izidingo zomzimba wakho. Ushukela wuhlobo lwama-carbohydrate. Eqinisweni, bonke ushukela bangama-carbohydrate-kepha hhayi wonke ama-carbohydrate angushukela (ezinye izinhlobo eziyinhloko ze-carbs zi-starch ne-fiber). Ngokuvamile, ushukela uhlukaniswa ube yi-glucose ngokushesha okukhulu kunezinye izinhlobo zama-carbs, okusho ukuthi angena egazini lakho ngokushesha futhi angabangela "i-spike" yoshukela egazini elandelwa ukucwiliswa, uma udliwa wodwa.

Lokhu kusho ukuthi uma unesidlo sasekuseni esinoshukela ngempela, cishe ngeke uzizwe unamandla isikhathi eside. Kepha, uma udla ushukela nokunye ukudla okunciphisa ukumunca kwabo, lelo phethini le-spike-and-crash lingagwenywa. Thatha, isibonelo, ibhulakufesi lakho le-oatmeal nezithelo. Impela, isithelo siqukethe ushukela wemvelo, kepha futhi sinomthamo omuhle we-fiber, esiza ukunciphisa uketshezi lukashukela egazini. I-Ditto i-oatmeal, okusobala ukuthi isesimweni sayo ikakhulu isitashi nefayibha, ingenashukela nhlobo. Futhi noma ngabe ufafaza ushukela omncane ku-oatmeal ocacile, udle iphakethe lohlobo olusengaphambi koshukela, noma uthenge isitsha ku-cafe oyikhonzile, i-oatmeal yakho isacishe ibe noshukela omncane kunokusanhlamvu okubandayo (okusafanelekile ukukhetha kwasekuseni okulungile, uma yilokho okufunayo).

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