Ngaba abantu abanesifo seswekile batya iimilo?

Umxholo

• Ndingazitya iidiliya?
• Kutheni iirisidi zilungile kuwe
• Ngaba banokukunceda ukulawula iswekile yegazi?
• Yintoni isalathiso se-glycemic index?
• Ziwa phi ireyini kwisikali?
• Iingcebiso zokutya okunempilo seswekile
• Iiresiphi ezinempilo
• Uza kuthetha nini nepro
• Umgca wezantsi

Nokuba uzitya zedwa, kwisaladi, okanye ufefe ngaphezulu kwe-oatmeal, iidiliya zomnandi kwaye ziyindlela esempilweni yokwanelisa izinyo lakho elimnandi.

Nangona kunjalo, usenokuzibuza ukuba kulungile na ukutya iidiliya zomthi, ezikwabizwa ngokuba ziidiliya ezomisiweyo, ukuba unesifo seswekile.

Kukho iingcamango ezininzi eziphosakeleyo malunga nento abantu abanesifo sikashukela abanako kwaye abanako ukuyidla. Enye into ephosakeleyo kukuba ukutya okuqukethe iswekile-kubandakanya iziqhamo-kuthintelwe kwaphela.

Kodwa inyani kukuba, abantu abaphila nesifo seswekile banokuba neerasentyisi kunye nezinye iziqhamo.

Ngapha koko, iziqhamo zikhetho oluhle kuba ziqulathe okuninzi:

• ifayibha
• iivithamini
• izimbiwa

Abantu abaphila nesifo seswekile- okanye nawuphina umntu, kufuneka batye ukutya okunesondlo, okubandakanya iziqhamo ezisempilweni. Okwangoku, kubalulekile ukuqonda ukuba iidiliya ziyaluchaphazela njani ulawulo lwe-glycemic.

Ndingazitya iidiliya?

Umxholo uthi ewe. Ungazitya iidiliya zomthi xa unesifo seswekile. Ewe kunjalo, oku akuthethi ukuba kuya kufuneka uchithe iibhokisi zeerasintyisi xa ufuna.

Iirisisi sisiqhamo, kwaye njengezinye iintlobo zeziqhamo, zibandakanya iswekile yendalo. Ke ngelixa iidiliya zikhuselekile ukuba zingatya, ukumodareyitha kubalulekile ekuthinteleni i-spike kwiswekile esegazini.

Gcina ukhumbula ukuba iziqhamo, nangona zisempilweni, ziqulathe iicarbohydrate. Nangona unesiqhamo njenge-snack, kufuneka uyibale njengenxalenye yesidlo sakho ukuqinisekisa ukuba awutyi ezininzi iinkonzo ze-carbohydrate.

Ngokuqhelekileyo, iipunipoons ezi-2 (tbsp) zeerasintyisi ziqulathe malunga ne-15 yeegram (g) yee-carbohydrate.

Kutheni iirisidi zilungile kuwe

Ngokufana nezinye iziqhamo, iidiliyayini zineekhalori ezincinci kwaye zinesondlo esinexabiso eliphezulu.

Umzekelo, i-1/4 indebe yeerasintyisi iqulethe ii-calories ezingama-120 kuphela. Ikwabandakanya i-2 g yefayibha yokutya, i-25 milligrams (mg) ye-calcium, kunye ne-298 mg ye-potassium.

Ifayibha inokukunceda uzive ugcwele ixesha elide, kwaye inegalelo kwimpilo yokwetyisa.

I-calcium inceda umzimba wakho ukugcina nokwakha amathambo omeleleyo. I-Potassium ikhusela inkqubo yakho yemithambo-luvo kunye namandla emisipha, kwaye iyanceda ukulawula ibhalansi yamanzi.

Ngaba banokukunceda ukulawula iswekile yegazi?

Ukutya iidiliya zomthi kunokunceda ekulawuleni ulawulo lwe-glycemic emva kokutya.

Ku, abaphandi bavavanye abathathi-nxaxheba abali-10 abasempilweni- amadoda amane kunye nabasetyhini abathandathu- ukubona indlela iivini ezomileyo eziluchaphazela ngayo ulawulo lwe-glycemic.

Abathathi-nxaxheba batya izidlo ezine kwasekuseni ngaphezulu kweeveki ezi-2 ukuya kwezi-8. Abaphandi bajonge i-glucose kunye namanqanaba e-insulin ngaphezulu kweeyure ezi-2 emva kwesidlo ngasinye.

Babedla isidlo sakusasa kabini isonka esimhlophe kunye nezidlo ezibini zesidlo sakusasa seediliya.

Abaphandi bafumanise ukuba emva kokutya ukutya kweerasintyisi, abathathi-nxaxheba babe neziphumo ezisezantsi zeswekile kunye neempendulo ze-insulin xa kuthelekiswa nasemva kokutya isonka esimhlophe.

Ezi ziphumo zikhokelele kubaphandi ukuba bagqibe ekubeni iidiliyayini zinokuba nefuthe elihle kwimpendulo ye-glycemic.

Yintoni isalathiso se-glycemic index?

Kwakhona kubalulekile ukuqonda apho iidiliya zomdiliya ziwela khona kwisalathiso se-glycemic index.

Isalathiso se-glycemic index sisikali esikala iicarbohydrate ngokokukhawuleza kokunyusa amanqanaba eswekile yegazi.

Kubantu abaphila nesifo seswekile, ukutya ukutya okunesalathiso se-glycemic esezantsi okanye esiphakathi kunokunceda ukulawula iswekile yegazi kwaye ekugqibeleni kuncede ukulawula isifo seswekile.

Ziwa phi ireyini kwisikali?

Kubalulekile ukuba uqaphele ukuba iziqhamo zihlala ziphantsi kwisalathiso se-glycemic kuba zine-fiber kunye ne-fructose. Kodwa ezinye iziqhamo, ezifana neerasentyisi, zikwinqanaba eliphakathi.

Oku akuthethi ukuba iidiliya zomdiliya azinakudliwa. Kodwa kwakhona, isitshixo kukutya ngokumodareyitha.

Gcina ukhumbula ukuba ezinye iziqhamo zikwinqanaba eliphakathi, kubandakanya:

• Iicranberries eziswiti
• imihla
• iivatala
• iinanapples

Ukuba uthatha isigqibo sokutya kwiidiliya, qiniseka ukuba ugcina izabelo zakho zincinci kwaye utya kuphela umntu osebenza ngexesha.

Ngokuka, i-carb ekhonzayo yi-15 g. Yitya kuphela malunga neepunipoyi ezimbini zeerasentyisi ngexesha.

Kuba ukunikezelwa okuncinci kweerasintyisi akunakulungela ukukugcwalisa, cinga ngokutya iidiliya njengenxalenye yesidlo okanye njenge-snack phakathi.

Zonke iidiliya zinokwanelisa ngakumbi. Kuba inkqubo yokomisa igxila kwiswekile kwiidiliya, iidiliya zineswekile encinci kwaye zibeka ezantsi kwisalathiso se-glycemic.

Iingcebiso zokutya okunempilo seswekile

Kubalulekile kuye wonke umntu - ngakumbi abantu abaphila nesifo seswekile- ukufaka iziqhamo njengenxalenye yemihla ngemihla yokuzama ukutya ukutya okusempilweni.

Ukutya okusempilweni kunegalelo kwintlalontle yakho iyonke, kubandakanya nokukunceda ugcine ubunzima bomzimba wakho. Inokukunceda ugcine inqanaba lamandla akho, likwenze uzive ulungile ngaphakathi ngaphakathi.

Isicwangciso sokutya esifanelekileyo siquka iinxalenye ezisempilweni ze:

• iziqhamo
• imifuno
• amazimba
• ubisi olunamafutha asezantsi okanye olungenamafutha

Kukwabalulekile ukufaka iiprotheyini ezingondlekanga ekutyeni kwakho:

• intlanzi
• inyama ezibhityileyo
• iinkukhu
• amaqanda
• iimbotyi

Qiniseka ukuba umisela umda ekutyeni isodiyam kunye noshukela owongeziweyo. Xa uthengela iziqhamo ezisenkonkxiweyo, iijusi zeziqhamo, kunye nezinto zokutya, qiniseka ukuba ilebhile ayinayo iswekile.

Kwaye ngelixa kulungile ukuba ufumane ukutya okumnandi ngamanye amaxesha, ukunciphisa ukutya iilekese, iikeyiki kunye neicookies, ezinokunyusa iswekile yegazi kwaye zichaphazele kakubi ulawulo lwakho lobunzima.

Ulawulo lwesahlulo kubalulekile ukunqanda ukutya iikhalori ezininzi, ezinokukhokelela ekuzuzeni ubunzima.

Ukunceda ukulawula izahlulo zakho:

• thenga iipleyiti ezincinci zendlu yakho
• yitya ukutya okuncinci rhoqo imini yonke.
• yitya izidlo ezithandathu ukuya kwezintandathu ngosuku endaweni yokutya ezintathu ezinkulu

Iiresiphi ezinempilo

Awunyanzelekanga ukuba utye kuphela iidiliya zerayisi njenge-snack. Ngaba ujonge iindlela zokuyonwabela ezi ziqhamo zomisiweyo?

Nazi iindlela zokupheka ezomileyo ezinokuzama namhlanje kwi-American Diabetes Association:

• Irayisi emdaka kunye nesaladi yeedamame
• Uhlobo olubomvu luka-Ingrid Hoffman weVeracruz
• Ukukhawulezisa ngokukhawuleza kwe-broccoli
• Inkukhu eyosiweyo kunye nesaladi yearugula
• Isaladi yolwahlulo lwe-sunflower
• Icauliflower eyosiweyo yaseIndiya yaphoswa ngamantshontsho kunye neecashew
• Isipinatshi somntwana esatyiweyo kunye nee-currants kunye namandongomane ompayini
• Iipelepele ezingafakwanga eMeditera

Uza kuthetha nini nepro

Ukuncamathela kwisondlo esifanelekileyo, esifanelekileyo kunye nokwazi ukuba ungatya ntoni kubalulekile ekulawuleni isifo seswekile.

Ukuba uthatha amayeza akho eswekile, kodwa usenzima ekugcineni iswekile yegazi lakho ijongiwe, indlela otya ngayo inokuba yingxaki.

Isifo seswekile esingalawulwa kakuhle sinokubangela iingxaki ezininzi, kubandakanya:

• umonakalo wemithambo-luvo
• umonakalo kwizintso
• ukulimala kweenyawo
• isifo sentliziyo (isifo sentliziyo kunye nokubetha)

Ukuba unengxaki ekufumaneni ukutya, thetha nomboneleli wakho wezempilo. Banokukuthumela kwisifo seswekile okanye umhlohli onesifo seswekile onokukunceda wenze isicwangciso sesidlo seswekile.

Umgca wezantsi

Ukuba uhlala nesifo seswekile, abahlobo kunye nosapho abaneenjongo ezintle banokuthi awungekhe utye iidiliya okanye ezinye iintlobo zeziqhamo.

Nangona kunjalo, iziqhamo zingumthombo omkhulu wefayibha kwaye ziqulathe ezinye izondlo. Iziqhamo ezininzi zikwinqanaba eliphantsi okanye eliphakathi kwisalathiso se-glycemic, oko kuthetha ukuba unakho kwaye kufuneka ukubandakanye oku kutya njengenxalenye yokutya okusempilweni.

Isitshixo sokutya kunye nokonwabela ierasentyisi asikokutya kakhulu. Ukulawula iswekile yegazi kubalulekile ekuthinteleni iingxaki zeswekile.

Ukuba awukwazi ukuba utye ntoni okanye ufuna uncedo ngokwenza ukhetho olusempilweni lokutya, thetha nomboneleli wakho wezempilo, ugqirha otya ukutya, okanye utitshala weswekile.