Ngaba kulungile ukuba abantu abanesifo seswekile batye amaqunube?

Umxholo

• Ndingazitya iistrawberry?
• Yidla ngokumodareyitha
• Umxholo wesondlo
• Ifayibha
• Iivithamini kunye neeminerals
• Yintoni isalathiso se-glycemic index?
• Ezinye iziqhamo
• Ukutya okusempilweni kweswekile
• Iiresiphi zokupheka ezinamaqunube
• Uza kuthetha nini nepro
• Umgca wezantsi

Mhlawumbi ukhe weva nokuba yintsomi enye malunga neswekile kunye nokutya. Mhlawumbi uxelelwe ukuba kufuneka uhlale kude neswekile, okanye ukuba awukwazi ukutya iziqhamo.

Kodwa nangona kuyinyani ukuba kufuneka unciphise ukutya okuthile, iziqhamo ayisiyiyo enye yazo.

Ewe, ukutya okuneswekile kunokunyusa inqanaba leswekile yegazi lakho. Nangona kunjalo, ukutya iziqhamo kuchaphazela amanqanaba eglucose ngokwahlukileyo kunokutya ikeyiki yetshokholethi okanye iicookies. Inayo yonke into enxulumene nomxholo wesondlo kunye nokwenza izinto ezahlukeneyo zokutya.

Ke, ukuba ungumlandeli omkhulu wamaqunube, akufuneki ukhabe esi siqhamo - okanye amajikijolo, ngokubanzi - kumanqwanqwa. Ukutya amaqunube kunye nezinye iziqhamo kubalulekile ekutyeni okusempilweni. Kwaye ii-strawberries ziphantsi kweekhalori kunye nomthombo omkhulu we-antioxidants, i-fiber kunye nezinye izondlo.

Kodwa ukuba unesifo seswekile, kubalulekile ukuqonda ukuba la maqunube ayichaphazela njani iswekile esegazini.

Ndingazitya iistrawberry?

Ukuba unesifo seswekile, usengatya ukutya okumnandi njengekhekhe, iicookies, kunye ne-ayisikhrim. Kodwa ukumodareyitha kubalulekile ekuthinteleni i-spikes yegazi.

Ierberberries azihlali zimnandi kuphela kwaye ziyahlaziya, kodwa zezona zilungileyo kuba ubumnandi bazo bunokwanelisa izinyo lakho elimnandi.

Yidla ngokumodareyitha

Lumkela izitya ezithile ezinokubonakala ziphilile kunoko zinako, kuba zibandakanya amaqunube.

Ezinye iidessert, ezinje ngeepayi kunye neekeyiki, zibandakanya amaqunube njengokongeza. Nangona kunjalo, uninzi lwezi dessert azihambelani ngqo nesifo seswekile, njengoko umxholo weswekile uphela unokubangela ukwanda kweswekile yegazi.

Umxholo wesondlo

Ukutya amaqunube wedwa kusempilweni ngenxa yokuba isiqhamo sisezantsi kwiikhalori. Ngokomndilili, ikomityi enye yee-strawberry ineekhalori ezimalunga nama-46.

Oku kuluncedo ukuba ujonge ubunzima bakho. Ukugcina ubunzima obunempilo kunokunciphisa iswekile yegazi ngokwendalo kwaye kukunciphise umngcipheko weengxaki zesifo seswekile.

Ifayibha

Ierberberries zikwangumthombo olungileyo wefayibha. Ikomityi enye yamaqunube apheleleyo iqulathe malunga neegram ezi-3 (g) zefayibha, okanye malunga neepesenti ezili-12 zokutya okucetyiswayo kwemihla ngemihla.

Ukutya ifayibha kubalulekile ukuba unesifo seswekile kuba kuyanceda ukucothisa iswekile. Ayisiyo kuphela ifayibha ephucula inqanaba leswekile yegazi, kodwa inokukunceda uzive ugcwele ixesha elide. Oku kunegalelo kulawulo lobunzima obunempilo.

Iivithamini kunye neeminerals

Ezinye izakha mzimba ezibalulekileyo kunye neevithamini ezifumaneka kwi-strawberry zibandakanya ivithamin C kunye nemagnesium.

Ngokophando, i-magnesium inokuphucula ukunganyangeki kwe-insulin, ukunciphisa umngcipheko wohlobo lweswekile 2 kunye nokuphucula ulawulo lweswekile.

Ukongeza, ivithamin C inxulunyaniswe nomngcipheko osezantsi wokuphuhliswa kweswekile yohlobo lwesibini, kwaye inokukunceda ukunciphisa iswekile egazini emva kokutya. I-antioxidants kwi-vitamin C inokukunceda ukunciphisa iingxaki ezithile zesifo sikashukela, ezifana noxinzelelo lwegazi oluphezulu.

Yintoni isalathiso se-glycemic index?

Xa uthatha isigqibo sokuba zeziphi iziqhamo oza kuzitya kunye nokunciphisa umda, unokufuna ukwazi ukuba zibeka phi kwisalathiso se-glycemic.

Isalathiso se-glycemic index i-carbohydrate ngokwendlela ekhawulezayo ngayo okanye ngokucothisa ngayo ukunyusa amanqanaba eglucose egazini. Abantu abanesifo seswekile bahlala bejolise ekutyeni ukutya okunomthwalo osezantsi we-glycemic, kubandakanya iziqhamo ezisezantsi-glycemic.

Ierberberries ziwela kolu luhlu, njengoko iziqhamo zinganyusi ngokukhawuleza amanqanaba eglucose. Ungazitya ungakhathazeki malunga neswekile egazini.

Ukwazi umthwalo we-glycemic weentlobo ezahlukeneyo zokutya kuluncedo. Inokukunceda uthathe isigqibo sokuba uzokutya ntoni.

Ezinye iziqhamo

Ngelixa iziqhamo zingenamda kubantu abanesifo seswekile, gcinani engqondweni ukuba ezinye iziqhamo zinomthwalo ophezulu we-glycemic kunezinye. Kodwa neziqhamo ezine-index ephezulu ye-glycemic zilungile ngokumodareyitha.

Thatha ivatala, umzekelo. Iphakame kakhulu kwisalathiso se-glycemic, kodwa inexabiso eliphantsi lee-carbohydrate ezigayekayo. Oku kuthetha ukuba kuya kufuneka utye ivatala eninzi ukuze ibe nefuthe elibi kwiswekile yegazi lakho.

Kwakhona, kubalulekile ukwazi ukuba isalathiso se-glycemic index silinganisela ukuba ukutya ngokukhawuleza kwenza ukuba iswekile yegazi yakho inyuke ngokukhawuleza. Ayithathi ingqalelo ukwenziwa kwesondlo kokutya.

Ke, ngelixa ukutya kunokuba kwinqanaba eliphantsi kwisalathiso se-glycemic, kunokuba ngamafutha aphezulu-kwaye ayisiyiyo eyona nto ikhethekileyo ukuba ujonge ukugcina ubunzima obusempilweni.

Ukutya okusempilweni kweswekile

Ukutya okunesondlo kubalulekile xa ugcina ubunzima bomzimba kunye nokulawula isifo seswekile. Konke malunga nokulinganisela. Oku kubandakanya ukutya umxube wokutya okunesondlo, kubandakanya:

• Iiproteni ezincinci
• iziqhamo
• imifuno
• amazimba
• iimbotyi
• iimveliso zobisi ezinamafutha asezantsi

Kuya kufuneka unciphise naziphi na iziselo okanye ukutya okunamafutha kunye neswekile. Ukuba awuqinisekanga ngento oza kuyitya, ugqirha wakho unokucebisa isazi sokutya ukuze akuncede uze nesicwangciso sokutya esisempilweni.

Ngokuka, malunga neepesenti ezingama-45 zeekhalori zakho kufuneka zivele kwiicarbohydrate.

Uninzi lwabasetyhini lunokutya ukutya okunee-carbohydrate kwisidlo ngasinye, ngelixa amadoda enokutya ukuya kuthi ga kwiisevisi ezintlanu ngesidlo ngasinye. Umsebenzi omnye une-15 g yee-carbohydrate.

Xa utyiwa phakathi kwesidlo, nciphisa ii-carbs zakho malunga ne-15 g. Ikomityi yamaqunube iwela kolu luhlu, ukuze ukonwabele oku kutya ngaphandle kokuchaphazela iswekile yegazi lakho kakhulu.

Iiresiphi zokupheka ezinamaqunube

Ewe ukutya i-strawberry eluhlaza kungakruqula emva kwethutyana. Nanku ukujonga ezimbalwa iiresiphi ezineswekile ezinobuhlobo beswekile kuMbutho weSwekile waseMelika ukuzama kule veki. Iresiphi nganye ingaphantsi kwe-15 g yee-carbohydrate.

• iikomityi zeziqhamo lemony
• iziqhamo ze yogurt eziqingqiweyo
• iziqhamo kunye nealmond smoothie
• iziqhamo kunye netshizi kebabs
• iziqhamo ezizaliswe yipancake

Uza kuthetha nini nepro

Kubalulekile ukubeka iliso kwinqanaba lakho leswekile yegazi rhoqo kwaye uthathe amayeza akho eswekile njengoko kuyalelwe. Utshintsho oluthile lwendlela yokuphila lunokukunceda ulawule iswekile yegazi, efana:

• ukugcina ubunzima obunempilo
• ukuyeka ukutshaya
• ukuzilolonga rhoqo
• ukutya ukutya okunezondlo

Ukuba unengxaki yokugcina iswekile yegazi lakho kuluhlu olusempilweni, nxibelelana nogqirha wakho. Kuya kufuneka uhlengahlengise iyeza lakho leswekile. Ugqirha wakho unokukuthumela kumhlohli weswekile okanye ugqirha otya ukutya.

Umgca wezantsi

Abantu abanesifo seswekile banokutya amaqunube kunye nezinye iintlobo zeziqhamo. Iziqhamo ziyinxalenye ebalulekileyo yokutya okusempilweni, kodwa eyona nto iphambili kukutya ukutya okunezakha mzimba, iziqhamo, iiprotein ezingatyebanga kunye neenkozo ezipheleleyo.