Iziqhamo ezili-13 ezinokutyiwa ngabantu abaneswekile
Umxholo
- Iziqhamo zivunyelwe kwisifo seswekile
- Leliphi elona xesha lilungileyo lokutya iziqhamo
- Iziqhamo zokuphepha
- Ndingazitya iziqhamo ezomisiweyo kunye namandongomane?
- Yintoni ekufanele ukuba kukutya kweswekile
Iziqhamo ezityebile kwiicarbohydrate, ezinje ngeediliya, amakhiwane kunye neziqhamo ezomisiweyo azikhuthazwa kubantu abanesifo seswekile kuba ziqulathe iswekile eninzi, zonyusa amathuba okuba neglucose spikes yegazi.
Olona khetho lulungileyo kukutya iziqhamo ezifreshi, ngakumbi ezo zityebileyo kwifayibha okanye ezinokutyiwa nge-peel, ezinje nge-mandarin, i-apile, ipere kunye neorenji kunye ne-bagasse, njengoko ifayibha inceda ukunciphisa isantya seswekile esifunxwayo, ukugcina igazi ilawulwa iswekile.
Iziqhamo zivunyelwe kwisifo seswekile
Kuba ngesixa esincinci, zonke iziqhamo zingasetyenziswa ngabantu abaneswekile, kuba azikhuthazi ukwanda kweswekile yegazi. Ngokubanzi, kuyacetyiswa ukuba kudliwe iiyunithi ezi-2 ukuya kwezi-4 ngosuku, kukhunjulwa ukuba i-avareji yeziqhamo ezitsha iqulethe malunga ne-15 ukuya kuma-20 g yeecarbohydrate, ekwafumaneka kwi-1/2 yeglasi yejusi okanye icephe eli-1 leziqhamo ezomileyo.
Jonga kule theyibhile ingezantsi malunga nesixa seecarbohydrate ezikhoyo kwiziqhamo eziboniswe kubantu abaneswekile:
| Isiqhamo | Iicarbohydrate | Imisonto |
| Ibhanana yesilivere, Umndilili we-1 we-UND | 10.4 g | 0.8 g |
| itangerine | 13 g | 1.2 g |
| Ipere | 17.6 g | 3.2 g |
| I-Bay eOrenji, Umndilili we-1 we-UND | 20.7 g | 2 g |
| Apile, Umndilili we-1 we-UND | 19.7 g | 1.7 g |
| Imelon, 2 izilayi eziphakathi | 7.5 g | 0.25 g |
| Ndingathanda ipere yezinto zokukhafula kwiishethi, 10 NGAPHANTSI | 3.4 g | 0.8 g |
| Iplamu, 1 PHANTSI | 12.4 g | 2.2 g |
| Umdiliya, 10 NGAPHANTSI | 10.8 g | 0.7 g |
| Guava ebomvu, Umndilili we-1 we-UND | I-22g | 10.5 g |
| Iponyoponyo | 4.8 g | 5.8 g |
| ikiwi, 2 UND | 13.8 g | 3.2 g |
| imango, 2 izilayi eziphakathi | 17.9 g | 2.9 g |
Kukwabalulekile ukukhumbula ukuba incindi ineswekile eninzi kunesiqhamo esitsha kunye nefayibha encinci, ebangela ukuba indlala ibuye ngokukhawuleza kwaye iswekile yegazi inyuke ngokukhawuleza emva kokungena.
Ukongeza, ngaphambi kokuziqhelanisa nomsebenzi womzimba, kubalulekile ukuba utye ukutya okwaneleyo ukuthintela amanqanaba eswekile ekubeni asezantsi kakhulu. Funda nzulu apha: Into abanokuyitya abantu abaneswekile ngaphambi kokuba benze umthambo.
Leliphi elona xesha lilungileyo lokutya iziqhamo
Umntu onesifo seswekile kufuneka akhethe ukutya iziqhamo kanye emva kwesidlo sasemini kunye nesangokuhlwa, njenge-dessert. Kodwa kunokwenzeka ukuba utye isiqhamo esityebileyo kwifayibha, njenge-kiwi okanye i-orenji ene-bagasse kwisidlo sakusasa okanye ukutya okulula ukuba nje kwisidlo esinye umntu utya i-toast e-2, okanye ingqayi enye ye-yoghurt yendalo engenashukela umhlaba ufakelwe, umzekelo. Igwava kunye neavokhado zezinye iziqhamo ezinokutyiwa sisifo seswekile, ngaphandle kokuxhalaba kakhulu kwiglucose yegazi. Jonga eminye imizekelo yeziqhamo ezinefayibha ephezulu.
Iziqhamo zokuphepha
Ezinye iziqhamo kufuneka zisetyenziswe ngokumodareyitha ngabantu abaneswekile kuba ziqulathe ii-carbohydrate ezininzi okanye zinefayibha encinci, ethi incede ukufunxwa kweswekile emathunjini. Imizekelo ephambili yiplamu kwisiraphu enkonkxiweyo, açaí pulp, banana, jackfruit, ipine cone, umkhiwane kunye netamarind.
Itheyibhile elandelayo ibonisa inani leecarbohydrate ezikhoyo kwiziqhamo ekufuneka zisetyenziswe ngokumodareyitha:
| Iziqhamo (100g) | Iicarbohydrate | Imisonto |
| Ipanapula, 2 izilayi eziphakathi | 18.5 g | 1.5 g |
| Ipapaya entle, 2 izilayi eziphakathi | 19.6 g | 3 g |
| Dlulisa umdiliya, 1 ikhola yesuphu | 14 g | 0.6 g |
| ujodo, 1 isilayi esiphakathi (200g) | 16.2 g | 0.2 g |
| Khaki | 20.4 g | 3.9 g |
Indlela elungileyo yokuphepha ukonyuka okukhawulezileyo kwiswekile yegazi kukutya iziqhamo kunye nokutya okunefayibha, iprotein okanye amafutha amnandi anje ngamantongomane, itshizi okanye idizethi yokutya enesaladi, njengesidlo sasemini okanye isidlo sangokuhlwa.
Ndingazitya iziqhamo ezomisiweyo kunye namandongomane?
Iziqhamo ezomileyo ezifana neerasentyisi, ii-apricot kunye ne-prunes kufuneka zityiwe zincinci, kuba nangona zincinci, zinomlinganiselo ofanayo weswekile njengesiqhamo esitsha. Ukongeza, kufanele kuqatshelwe kwileyibhile yokutya ukuba isiraphu yeziqhamo ineswekile okanye ukuba iswekile yongezwa ngexesha lenkqubo yokuphelisa amanzi emzimbeni.
Imbewu yeoyile, njengama-chestnuts, iiamangile kunye nee walnuts, ineecarbohydrate ezimbalwa kunezinye iziqhamo kwaye iyimithombo yamafutha alungileyo, aphucula icholesterol kwaye athintele izifo. Nangona kunjalo, kufuneka zisetyenziswe kwixabiso elincinci, njengoko zinekhalori kakhulu. Jonga inani elicetyiswayo lamandongomane.
Yintoni ekufanele ukuba kukutya kweswekile
Bukela le vidiyo ingezantsi kwaye ufunde indlela yokutya ukutya okunesondlo ukulawula ngcono iswekile yegazi.
Iimpapasho Ezintsha
Sacroiliitis: yintoni, iimpawu, oonobangela kunye nendlela yokunyanga
