Ukutya oku-5 okubi kakhulu kweswekile

Umxholo

• 1. Iilekese
• 2. Iicarbohydrate ezilula
• 3. Iinyama ezilungisiweyo
• 4. Iipakethe zokutya
• 5. Iziselo ezinxilisayo
• Kuba umntu onesifo seswekile kufuneka atye kakuhle

Iitshokholethi, ipasta okanye isoseji zezinye zokutya okugwenxa kubantu abanesifo seswekile, kuba ukongeza ekubeni sisityebi kwiicarbohydrate ezilula ezonyusa inqanaba leswekile yegazi, azinazo ezinye izondlo ezinceda ukulawula inani leswekile egazini.

Nangona ziyingozi kakhulu kwabo banesifo seswekile, oku kutya kunokuthintelwa ngumntu wonke, ngale ndlela, kunokwenzeka ukunciphisa umngcipheko wokuba nesifo seswekile ekuhambeni kwexesha.

Oku kulandelayo luluhlu lweentlobo ezi-5 zokutya ezibi kakhulu kwabo banesifo seswekile, kunye notshintshiselwano olusempilweni:

1. Iilekese

Njengeelekese, itshokholethi, ipudding okanye imousse iqulethe iswekile eninzi, ingumthombo olungileyo wamandla akhawulezayo kubantu abaninzi, kodwa kwimeko yeswekile, njengoko la mandla engafikeleli kwiiseli kwaye aqokelelene egazini kuphela, banako kuvela iingxaki.

Utshintsho olusempilweni: Khetha iziqhamo nge-peel kunye ne-bagasse njenge-dessert okanye iilekese zokutya ngamanani amancinci, ubuninzi bezihlandlo ezi-2 ngeveki. Jonga le dessert engakholelekiyo kubantu abaneswekile

2. Iicarbohydrate ezilula

Iicarbohydrate ezilula ezifana nerayisi, ipasta kunye neetapile ziguqulwa zibe siswekile yegazi, yiyo loo nto kwenzeka into efanayo xa usitya ilekese, ngaphandle komthombo wonke ngaxeshanye.

Utshintshiselwano olusempilweni: Soloko ukhetha irayisi kunye ne-wholegrain noodles kuba ziluncedo kuba zineswekile encinci kwaye, ngenxa yoko, isalathiso esisezantsi se-glycemic. Jonga iresiphi ye-noodle yeswekile.

3. Iinyama ezilungisiweyo

Njengebhekoni, isalami, isoseji, isoseji kunye ne-bologna, ezenziwe ngenyama ebomvu kunye nezongezo zokutya, ezinemichiza enetyhefu emzimbeni, ethanda ukuqala kwesifo seswekile. I-nitrate yesodium kunye ne-nitrosamines zezona zinto zimbini ziphambili kwezi zinto zibangela ukonakala kwipancreas, ethi ngokuhamba kwexesha iyeke ukusebenza kakuhle.

Ukusetyenziswa kwesiqhelo kwenyama eqhutyiweyo, ngakumbi i-ham, ikwakhokelela ekwandeni kokudumba komzimba kunye noxinzelelo lwe-oxidative, zinto ezo ezibangela ukuba esi sifo siqhubeke.

Utshintsho olusempilweni: Khetha isilayi setshizi emhlophe engagalelwanga.

4. Iipakethe zokutya

Iipakethi zeebhiskithi kunye namaqebengwana anje ngeetshiphusi zeetapile, iidorito kunye nefandangos zinezinto zokutya kunye nesodiyamu engakulungelanga abo banesifo seswekile kuba bonyusa umngcipheko wexinzelelo lwegazi. Kwisifo seswekile kukho utshintsho kwimithambo yegazi ekhokelela ekuqokeleleni kwamacwecwe anamafutha ngaphakathi, ukwandisa umngcipheko wezifo zentliziyo kwaye xa usebenzisa olu hlobo lokutya, lo mngcipheko unyuka nangakumbi.

Utshintsho olusempilweni: Khetha amashwamshwam alungiselelwe ekhaya kunye neetshiphusi ezibhaka iitapile. Jonga iresiphi apha.

5. Iziselo ezinxilisayo

Ibhiya kunye ne-caipirinha nazo zikhetho olubi kuba ibhiya iyancipha emzimbeni kwaye inyusa uxinzelelo lweswekile egazini kunye ne-caipirinha ngaphandle kokuba yenziwe ngeswekile isathatha iswekile eninzi, idimazeke ngokupheleleyo kwimeko yeswekile.

Utshintshiselwano olusempilweni: Khetha iglasi enye yewayini ebomvu ekugqibeleni, kuba iqulethe i-resveratrol eluncedo kwinkqubo yentliziyo. Yijonge: Ukusela iglasi yewayini enye ngosuku kunceda ukuthintela ukuhlasela kwentliziyo.

Kwisifo seswekile, ukusetyenziswa koku kutya kunokuba yinto enzulu kuba iswekile, engoyena mthombo wamandla ekufuneka iiseli zisebenze, ayifunxwa kwaye iyaqhubeka nokuqokelelana egazini kuba i-insulin ayisebenzi okanye ayikho ngobuninzi obaneleyo kwaye linoxanduva lokuthimba iswekile, ukuyibeka ngaphakathi kwiiseli.

Kuba umntu onesifo seswekile kufuneka atye kakuhle

Abantu abanesifo seswekile kufuneka batye kakuhle, bayiphephe yonke into enokuthi iguqulwe ibe siswekile yegazi kuba abanayo i-insulin eyaneleyo yokufaka yonke i-glucose (iswekile esegazini) ngaphakathi kweeseli yiyo loo nto kufuneka ulumke kakhulu ngento oyityayo, kuba phantse yonke into inokujika ibe siswekile yegazi kwaye iya kuqokelelana, iswele amandla ukuze iiseli zisebenze.

Ke, ukulawula isifo seswekile kunye nokuqinisekisa ukuba yonke iswekile ifikelela kwiiseli, kufuneka:

• Nciphisa inani leswekile engena egazini kunye
• Ukuqinisekisa ukuba i-insulin esele ikho isebenza ngokufanelekileyo emsebenzini wayo wokufumana iswekile kwiiseli.

Oku kunokufezekiswa ngokutya okufanelekileyo kunye nokusetyenziswa kwamayeza afana ne-insulin, kwimeko yohlobo lweswekile 1, okanye i-metformin, kwimeko yohlobo lweswekile yesi-2, umzekelo.

Kodwa akukho sizathu sokutya ngokungacacanga ukuba amachiza anokwanela ukuqinisekisa ukungena kweglucose kwiiseli kuba olu lulungelelwaniso lwemihla ngemihla kunye nenani le-insulin efunekayo ukuthatha iswekile ethathwe yi-apile egazini ayisiyiyo Inani elifanayo elifunekayo ukuthatha iswekile ebonelelwe ngu-brigadier.