Ezona ntyiwayo ziBalaseleyo kubantu abanesifo seswekile

Umxholo

• Isiriyeli esempilweni iqala ngeenkozo ezipheleleyo
• Ngelixa ufunda iilebhile zebhokisi yokutya…
• Yibethe ngeprotein kunye namandongomane
• Yiphakamise phezulu ngobisi okanye endaweni yobisi
• Ukuthintela uhlobo lwesibini seswekile
• Ukuthatha
• Yenza oku
  
• Kulumkele oku
  

Umgca wokuqala wosuku

Nokuba ungasiphi isifo seswekile, ukugcina amanqanaba eglucose egazini kuluhlu olusempilweni kubalulekile. Ukuqala kosuku ngesidlo sakusasa esempilweni linyathelo elinye onokulithatha ukufezekisa oko.

Isidlo sakusasa kufuneka ibe sisidlo esilinganiselweyo kunye neeprotein ezaneleyo, ii-carbohydrate, kunye namafutha asempilweni. Kuya kufuneka ibe sezantsi iswekile eyongeziweyo kunye nefayibha ephezulu kunye nezondlo.

Ukuba unesifo seswekile, sele uqhelene nesalathiso se-glycemic index (GI). I-GI yindlela yokulinganisa ukuba ukutya ngokukhawuleza okune-carbohydrate kuphakamisa njani amanqanaba eglucose egazini.

IiCarbohydrate zikunika amandla owadingayo ukuqala usuku lwakho. Kodwa ukwetyisa iikhabhohayidrethi ngokukhawuleza kunokubangela amanqanaba eswekile egazini lakho.

Ukutya nge-GI esezantsi kulula emzimbeni wakho kunaleyo ine-GI ephezulu. Zicolwa kancinci kancinci kwaye zinciphise iipiki emva kokutya. Le yinto ekufuneka uyikhumbule xa ukhetha ukutya okuziinkozo kwasekuseni.

Kubalulekile ukuba wazi ukuba zeziphi izinto ezichaphazela i-GI. Ukuqhubekeka, iindlela zokupheka, kunye nohlobo lweenkozo zinokuchaphazela ukuba ukutya kugaywe ngokukhawuleza kangakanani. Ukutya okucutshungulwa ngakumbi kuhlala kune-GI ephezulu nokuba banefayibha eyongeziweyo kubo.

Ukuxuba ukutya kunokuchaphazela i-GI. Ukuba neproteyin kunye namafutha ezempilo kunye nokutya kwakho kunokunceda ukuthintela i-spikes kwiswekile yegazi.

Isiriyeli esempilweni iqala ngeenkozo ezipheleleyo

Isidlo sakusasa esisempilweni ekulula ukusilungiselela kunokuba lula njengesitya sokutya, ukuba ukhetha ngobulumko.

Ivenkile ethengisa ukutya okuziinkozo ifakwe kwindawo eninzi kunye neesiriyeli ezanelisa izinyo lakho elimnandi kodwa zonakalisa amanqanaba eglucose. Uninzi lweesiriyeli ezithandwa kakhulu lucoce iinkozo kunye neeswekile phezulu kuluhlu lwezithako. Ezi ngqolowa zinezakhamzimba ezimbalwa kunye neekhalori ezininzi ezingenanto. Banokubangela nesipike kumanqanaba eglucose egazini lakho.

Kungenxa yoko le nto kubalulekile ukuba ufunde iilebhile ngononophelo. Khangela ukutya okuziinkozo okuluhlu olupheleleyo lweenkozo njengesithako sokuqala. Iinkozo ezicociweyo zihluthwe i-bran kunye ne-germ ngexesha lokulungiswa, nto leyo ebenza babe sempilweni kancinci.

Iinkozo ezipheleleyo zibandakanya ukernel opheleleyo, ongumthombo wefayibha esempilweni. Ifayibha yinto ebalulekileyo ekutyeni kwakho. Inceda ukulawula amanqanaba eswekile yegazi kwaye yehlise umngcipheko wesifo sentliziyo. Iinkozo ezipheleleyo ziqulathe iivithamini kunye neeminerals ezininzi.

Ngokwesiqhelo unokufumana ezi ngqolowa zipheleleyo kwizidlo zakusasa:

• oatmeal
• umgubo wengqolowa
• ingqolowa yengqolowa
• umgubo wengqolowa
• irhasi
• irayisi emdaka
• irayisi yasendle
• ibhreythi

Ngokwe-American Diabetes Association, i-oatmeal eqingqiweyo, i-oatmeal yentsimbi, kunye ne-oat bran konke kukutya okuphantsi kwe-GI, ngexabiso le-GI lama-55 okanye ngaphantsi. I-oats ekhawulezayo ine-GI ephakathi, enexabiso lama-56-69. Iiflakes zombona, irayisi ekhukhumeleyo, i-bran flakes, kunye ne-oatmeal ekhawulezileyo zithathwa njengokutya okuphezulu kwe-GI, enexabiso lama-70 okanye nangaphezulu.

Endaweni yokusebenzisa iipakethi ezishushu ezikhawulezileyo, cinga ngokwenza ibhetshi ye-oats epheleleyo okanye esikiweyo ngeveki kwaye uyigcine kwifriji. Fudumeza isabelo semizuzu embalwa kwi-microwave ntsasa nganye kwaye uya kuba nesiriyeli esempilweni esiza kucolwa kancinci.

Ngelixa ufunda iilebhile zebhokisi yokutya…

Gcina iliso ngaphandle kwezinto ezifihliweyo. Ngokwe-American Diabetes Association, kuya kufuneka ukhethe ukutya okuziinkozo okuqulathe ubuncinci i-3 gram yefayibha kwaye ibe ngaphantsi kwe-6 gram yeswekile ngokusebenza.

Ingxaki kukuba iswekile ineendawo ezininzi zokubonisa kwaye inokubonisa kuluhlu lwesithako amaxesha amaninzi. Khumbula kwakhona ukuba izithako zidweliswe ngokwehla kokutya kuqulethe kangakanani. Ukuba zintathu iintlobo zeswekile ezidweliswe kwizithako ezimbalwa eziphezulu, ngekhe ibe lolona khetho.

Isikolo seHarvard seMpilo kaRhulumente sibonelela ngolu luhlu lwezinto ezinoshukela ezinokubonakala kwiilebheli zokutya:

• incindi yegave
• iswekile emdaka
• ziikristale zerhasi
• iswekile yomhlanga
• umbona oswiti
• isiraphu yengqolowa
• ikristalline fructose
• dextrose
• Incindi yomhlanga yomphunga
• ifruse
• Ijusi yeziqhamo igxila
• iswekile
• busi
• isiraphu yengqolowa ephezulu-fructose
• ukuguqula iswekile
• isiraphu yemithombo
• maltose
• imaple syrup
• imolasses
• iswekile eluhlaza
• isosi
• isiraphu

Ungalibali ukugcina iliso kwinqanaba le-sodium kwi-cereal yakho, nayo.Ngokwe-Mayo Clinic, kuya kufuneka utye ngaphantsi kwe-2,300 mg yesodium ngosuku.

Yibethe ngeprotein kunye namandongomane

Nje ukuba ukhethe ukutya okuziinkozo okupheleleyo, unokongeza amandongomane njengomthombo weprotheni. Baza kubonelela ngobume obongezelelweyo kunye nokunambitha.

Ukongeza iiprotein kunokukunceda ulawule iswekile yegazi kwisidlo sakusasa kwaye kunokukunceda ulawule amanqanaba akho emva kwesidlo sasemini. Unokutya i-yoghurt yamaGrike engenaswekile, amaqanda, okanye okunye ukutya okuneproteni esempilweni yokujikeleza isidlo sakusasa.

Amantongomane angatyiswanga, anje ngamandongomane, iiamangile, kunye nee-pecans, anokongeza ukutya okuziinkozo. Ziqulathe amafutha aphilileyo enhliziyo kunye ne-polyunsaturated. Kodwa zikwindawo ephezulu yeekhalori, ke zitye ngokumodareyitha.

Kuxhomekeke kwisicwangciso sakho sokutya, ukongeza iziqhamo kwi-cereal yakho kungongeza ubumnandi. Khawukhumbule ukukhumbula oku kwi-carb count yakho ukuba ubala i-carbs, okanye ukulawula isahlulo. Iziqhamo zizonke zilongezo olukhulu kwisidlo, kwaye abo banesikhumba esingaphezulu, njengamajikijolo, baya kongeza ngakumbi ifayibha kwisidlo sakho.

Yiphakamise phezulu ngobisi okanye endaweni yobisi

Cinga ukongeza isiqingatha sendebe yobisi okanye indawo yobisi kwisitya sakho sokutya ukuba ingena kwisicwangciso sakho sokutya. Gcina ukhumbula ukuba ubisi luqukethe iswekile yendalo. Ubisi olunamafutha, iipesenti ezi-1, okanye iipesenti ezi-2 zobisi zinokuthatha indawo yobisi xa ufuna ukusebenzisa iikhalori ezimbalwa kunye namafutha amaninzi.

Unokusebenzisa ubisi lwe-soy okanye ubisi lwe-almond ukuba unganyamezelani ne-lactose okanye awuluthandi ubisi lobisi. Ubisi lwe-soy engenashukela lufana nobisi lweenkomo kumxholo we-carbohydrate. Ubisi lwealmond olungenaswekile luqukethe ii-carbohydrate ezimbalwa kunye neekhalori kunobisi okanye ubisi lwe-soy.

Ukuthintela uhlobo lwesibini seswekile

Nokuba awunaso isifo seswekile, ukutya ukutya okuncinci kwe-GI lukhetho olusempilweni. Ngokutsho kweHarvard School of Health Public, ukutya okuphezulu kwi-carbohydrate ecocekileyo kunokunyusa umngcipheko wokuphuhlisa uhlobo lwe-2 yeswekile.

Kwelinye icala, ukutya okunotye okuziinkozo kungawunciphisa umngcipheko wokuhlaselwa sisifo seswekile. Kungenxa yokuba iinkozo ezipheleleyo zibangela ukuba iswekile yegazi lakho inyuke kancinci, nto leyo ebeka uxinzelelo oluncinci kumandla omzimba wakho wokuvelisa i-insulin.

Ukuba ukhetha ngobulumko, ukutya okushushu okanye okubandayo okuziinkozo kunganika ukhetho olukhawulezayo nolusempilweni. Xa usenza ukhetho lokutya okuziinkozo, khetha iimveliso ezinefayibha eninzi kunye neenkozo ezipheleleyo, kodwa iswekile ephantsi, isodiyam, kunye neekhalori.

Phezulu kwi-cereal yakho ngesiqhamo esincinci, amandongomane, okanye ezinye izinto ezinobuncwane ezinobutyebi kunye nobisi okanye indawo yobisi yokujikeleza isidlo sakho.

Ukuthatha

Yenza oku

• Khetha ukutya okuziinkozo kunye neenkozo ezipheleleyo, ezinje nge-oatmeal esongiweyo, i-oatmeal yentsimbi, kunye ne-bran ejiweyo.
• Yongeza iproteni ngamandongomane ukungcamla kunye nokuthungwa.

Kulumkele oku

• Hlala kude neenkozo eziphakamileyo kwisalathiso se-glycemic, ezinje ngee-flakes zombona, irayisi ekhukhumeleyo, i-bran flakes, kunye ne-oatmeal yangoko.
• Musa ukukhetha ukutya okuziinkozo okuluhlu olucocekileyo lweenkozo kunye neeswekile njengezona zinto ziphambili.