Isifo seswekile kunye nokusetyenziswa kombona: Ngaba kulungile?

Umxholo

• Ngaba ungatya umbona ukuba unesifo seswekile?
• Umbona
• Isalathiso seGlycemic yengqolowa
• Umthwalo weGlycemic wengqolowa
• I-carb ephantsi, ukutya okunamafutha aphezulu vs i-carb ephezulu, ukutya okunamafutha asezantsi
• Ngaba zikhona izibonelelo zokutya umbona?
• Isiraphu yengqolowa ephezulu-fructose
• Yise kude

Ngaba ungatya umbona ukuba unesifo seswekile?

Ewe ungatya umbona ukuba unesifo seswekile. Umbona ngumthombo wamandla, iivithamini, izimbiwa, kunye nefayibha. Ikwaphantsi kwi-sodium kunye namafutha.

Oko kwathethi, landela ingcebiso ze-American Diabetes Association. Misela umda wemihla ngemihla ngesixa seecarbs oceba ukuzitya, kwaye ugcine umkhondo weecarbohydrate ozisebenzisayo.

Umbona

Indlebe enye ephakathi yombona ophekiweyo, omthubi, oswiti ubonelela:

• iikhalori: 77
• ii-carbohydrate: 17.1 iigrem
• ifayibha yokutya: 2.4 iigrem
• Iswekile: 2.9 iigrem
• ifayibha: 2.5 grams
• protein: 2.9 iigrem
• amafutha: 1.1 iigrem

Umbona uyabonelela

• ivithamini A
• ivithamin B
• ivithamin C
• potassium
• nemagniziyam
• intsimbi
• zinc

Isalathiso seGlycemic yengqolowa

Ukutya kukuchaphazela njani iswekile yegazi (iswekile yegazi) kubonisiwe sisalathiso se-glycemic index (GI). Ukutya okune-GI ukusuka kuma-56 ukuya kuma-69 kukutya okuphakathi kwe-glycemic. Ukutya okune-glycemic ephantsi kunamanqaku angaphantsi kwama-55. Ukutya okunesalathiso se-glycemic ephezulu (70 nangaphezulu) kunokunyusa izinga leswekile yegazi lakho.

Isalathiso se-glycemic yengqolowa ngama-52. Ezinye ii-GI ezinxulumene nazo zibandakanya:

• Ingqolowa tortilla: 46
• Iimbumba zeebhokhwe: 81
• popcorn: 65

Ukuba unesifo seswekile, ugxininiso lwakho luya kuba kukutya okuphantsi kwe-GI. Ukuba awukwazi ukuvelisa isixa esaneleyo se-insulin (ihomoni enceda ukucubungula iswekile yegazi), kuyenzeka ukuba ube neswekile yegazi engaphezulu.

Ukutya okuphezulu-GI ukukhupha iswekile ngokukhawuleza. Ukutya okuphantsi kwe-glycemic kuthanda ukukhupha iswekile kancinci kwaye ngokuthe chu, oku kuluncedo ekugcineni iswekile yegazi iphantsi kolawulo.

I-GI isekwe kwisikali se-0 ukuya kwi-100, kunye ne-100 iswekile esulungekileyo.

Umthwalo weGlycemic wengqolowa

Ubungakanani besahlulo kunye nee-carbohydrate ezigayekayo zifakiwe kumthwalo we-glycemic (GL), kunye nesalathiso se-glycemic. I-GL yendlebe ephakathi yombindi yi-15.

I-carb ephantsi, ukutya okunamafutha aphezulu vs i-carb ephezulu, ukutya okunamafutha asezantsi

Izigulana ezine-2 yeswekile xa kuthelekiswa nefuthe le-carb ephantsi, ukutya okunamafutha aphezulu xa kuthelekiswa ne-carb ephezulu, ukutya okunamafutha asezantsi. Nangona zombini izidlo ziphucule amanqanaba eswekile yegazi, ubunzima, kunye nokuzila ukutya kweglucose, ukutya okune-carb ephantsi kwenziwa ngcono kakhulu kulawulo lweglucose ngokubanzi.

Ngaba zikhona izibonelelo zokutya umbona?

Ngokophando lwakutsha nje, ukusetyenziswa okuphezulu kwe-flavonoids, njengaleyo ifunyanwa emboneni (elona qela layo likhulu leephenolic compounds), kunciphisa umngcipheko wezifo ezinganyangekiyo, kubandakanya neswekile. Isifundo sikwabonisa:

• Ukutya okuphakathi kwesitashi esinganyangekiyo (malunga ne-10 yeegram ngosuku) ukusuka kumbona kunokunciphisa ukuphendula kweswekile kunye ne-insulin.
• Ukutya umbona rhoqo kuphucula impilo yokugaya ukutya kwaye kunokunciphisa umngcipheko wokuhlaselwa zizifo ezinganyangekiyo, ezinje ngohlobo lweswekile 2 kunye nokukhuluphala.

Uphononongo lucebise ukuba olunye uphando luyafuneka kwizithako zombona ezinxulumene nempilo.

Isiraphu yengqolowa ephezulu-fructose

Isiraphu yengqolowa ene-high-fructose siswiti esenziwe ngombona. Ngokuqhelekileyo kufumaneka kukutya okucutshungulwayo. Nangona, isiraphu yengqolowa ene-high-fructose isenokunganyusi amanqanaba eswekile yegazi njengoko iswekile eqhelekileyo isenza, ayikhuthazi ukukhutshwa kwe-insulin, ishiya abantu abanesifo seswekile bedinga i-insulin ukulawula iswekile yegazi.

Isiraphu yengqolowa ephezulu-ye-fructose nayo inokukhokelela kuxinzelelo lwe-leptin. Ngokutsho kweJenali ye-Endocrinology, ihomoni leptin ibangela ukoneliseka, yazisa ingqondo yakho ukuba umzimba awudingi kutya kunye nokutshisa iikhalori kwinqanaba eliqhelekileyo.

Yise kude

Ukutya umbona kunezibonelelo ezithile, kodwa kubalulekile ukuqonda ukuba inqanaba eliphezulu leecarbohydrate linokunyusa njani iswekile yegazi kunye nefuthe kwindlela osilawula ngayo isifo seswekile.

Nangona ingenguye wonke umntu onesifo seswekile asabela ngendlela efanayo kukutya okuthile, ukulandela izikhokelo zokutya kunye nokulandela umkhondo wento oyityayo kunokunceda.