Ngaba amakhowa alungile kubantu abanesifo seswekile?

Umxholo

• Isondlo
• Isalathiso seGlycemic kunye nomthwalo we-glycemic wamakhowa
• Izibonelelo ezinokubakho kubantu abanesifo seswekile
• Ukongeza amakhowa kukutya kwakho
• Umgca wezantsi

Ngenxa yokuba isifo seswekile siphawulwa ngamanqanaba eswekile ephezulu yegazi, ukulandela ukutya okusempilweni okunceda ukulawula iswekile yegazi kubalulekile kunyango ().

Nangona kunjalo, oko kunokuba lula ukutsho kunokuba kwenziwe, kwaye abantu abanesifo seswekile banokufumana kunzima ukugqiba ukuba kukuphi ukutya abazokutya kunye nokuphepha.

Amakhowa asezantsi kwii-carbs kunye neswekile kwaye athathelwa ingqalelo njengezinto ezichasene neswekile.

Eli nqaku lichaza ukuba kutheni amakhowa lukhetho oluhle ukuba unesifo seswekile.

Isondlo

Zininzi iintlobo zamakhowa, kubandakanya iqhosha lemveli okanye amakhowa amhlophe, i-shiitake, i-portobello, kunye ne-oyster mushroom ukubala ezimbalwa.

Ngaphandle kwenkangeleko yabo eyahlukileyo kunye nencasa, bonke baneeprofayili zesondlo ezifanayo, ezibonakaliswa siswekile esezantsi kunye nomxholo wamafutha.

Ikomityi enye (70 gram) yamakhowa aluhlaza ibonelela ngoku kulandelayo ():

• Iikhalori: 15
• IiCarbs: 2 iigrem
• Iswekile: 1 gram
• Iprotheni: 2 iigrem
• Amafutha: 0 iigramu
• Vitamin B2, okanye i-riboflavin: 22% yeXabiso lemihla ngemihla (DV)
• Vitamin B3, okanye niacin: I-16% ye-DV
• Selenium: I-12% ye-DV
• Iphosphorus: I-5% ye-DV

Amakhowa atyebile kwi-selenium kunye neevithamini ezithile ze-B. Iivithamini ze-B liqela leevithamini ezisibhozo ezinyibilikayo ngamanzi ezinxulunyaniswe kakhulu nokusebenza kwengqondo okuphuculweyo. Okwangoku, i-selenium yinto enamandla yokulwa ne-antioxidant edlala indima ebalulekileyo ekusebenzeni kwe-thyroid (,).

Amakhowa yikhalori ephantsi, ukutya okuncinci kwe-carb okunokonwabela ukutya okunesifo seswekile. Banikezela ngamanani aphezulu e-selenium kunye neevithamini ezithile ze-B.

Isalathiso seGlycemic kunye nomthwalo we-glycemic wamakhowa

Isalathiso se-glycemic (GI) kunye nomthwalo we-glycemic (GL) ziinkqubo ezimbini zokuhlelwa ezikunceda ukuvavanya ukuba ukutya okuqulethe i-carb kuyichaphazela njani iswekile yegazi.

Zombini izicwangciso ezithandwayo kwaye zisetyenziswa kakhulu kunyango lwezifo ezinganyangekiyo ezinjengesifo seswekile (,,).

Indlela ye-GI ibeka ukutya kwinqanaba le-0-100 kwaye ikuxelele ukuba zingachaphazela njani amanqanaba eswekile yegazi ngokuwabela ngokwamanqanaba amathathu ():

• I-GI ephantsi: 1–55
• I-GI ephakathi: 56–69
• phezulu GI: 70–100

Ukutya nge-GI esezantsi kuya kuphakamisa amanqanaba eswekile yegazi kwinqanaba elincinci. Ngokwahlukileyo, abo bane-GI ephezulu baya kubangela ukuba ba-spike.

Ngenye indlela, ukutya kunokuhlelwa ngokwe-GL, ethathela ingqalelo i-GI yokutya, kunye nomxholo wayo we-carb kunye nobungakanani bokukhonza. Kumiselwe ukuphindaphinda i-GI ngesiqulatho se-carb yesayizi ethile yokukhonza kunye nokwahlula iziphumo ngo-100 ().

Inkqubo ye-GL ikwahlula ukutya ngokweendidi ezintathu ():

• i-GL esezantsi: 10 nangaphantsi
• I-GL ephakathi: 11–19
• phezulu GL: 20 nangaphezulu

Ngokufanayo kwi-GI, i-GL esezantsi ikuxelela ukuba ukutya kuchaphazela kuphela amanqanaba eswekile yegazi, ngelixa i-GL ephezulu ibonisa isiphumo esibaluleke ngakumbi.

Nangona amakhowa enefungi ngobuchwephesha, athathwa njengemifuno emhlophe- njenge-anyanisi kunye negalikhi- ene-GI ephantsi ye-10-15 kunye ne-GL engaphantsi kwe-1 ngekomityi nganye (i-70 gram), okuthetha ukuba abayi kuyinyusa amanqanaba eswekile yegazi Izimvo eziyi-11.

Amakhowa athathwa njenge-GI ephantsi kunye nokutya okuncinci kwe-GL, oko kuthetha ukuba ngekhe baphange amanqanaba eswekile yegazi.

Izibonelelo ezinokubakho kubantu abanesifo seswekile

Amakhowa anokuxhamla iintlobo ezithile zesifo seswekile.

Uphando lubonisa ukuba ukutya ukutya okuneemifuno ezinje ngamakhowa kunye nokunye ukutya okunevithamini kunokunceda ekukhuseleni isifo seswekile, esichaphazela malunga neepesenti ezili-14 zokukhulelwa kwihlabathi liphela kwaye zichaphazela umama nomntwana (,,,).

Ngombulelo kumxholo wabo ophakamileyo we-vitamin B, ama-mushroom anokukhusela ekunciphiseni ukusebenza kwengqondo kunye nokugula komzimba kubantu abadala asebekhulile abane-vitamin B, kunye nalabo abanesifo sikashukela abathatha i-metformin yeziyobisi ukulawula amanqanaba eshukela egazi (,).

Ukongeza kwiivithamini ze-B, eyona nto iphambili kwi-bioactive iikhompawundi -ipolysaccharides-inokuba neepropathi ezichasene nesifo seswekile.

Uphando kwizilwanyana ezinesifo seswekile sesi-2 lubonisa ukuba iipolysaccharides zinokunciphisa amanqanaba eswekile yegazi, ziphucule ukunganyangeki kwe-insulin, kunye nokunciphisa ukonakala kwethishu yepancreatic (,,,).

Ngapha koko, i-fiber glucan ene-soluble-enye yeentlobo ze-polysaccharides ezifumaneka kumakhowa-ziyacothisa ukwetyisa kwaye zilibazise ukufunxwa kweswekile, oko ke kulawula amanqanaba eswekile yegazi emva kwesidlo (,,).

Iipolysaccharides zinokunciphisa amanqanaba e-cholesterol egazini, ethi yona ithi icuthe umngcipheko wesifo sentliziyo kunye nokubetha okunxulunyaniswa nesifo seswekile esingalawulwayo (,,).

Oko kwathiwa, uphando oluthe kratya luyafuneka ukuqonda ngcono ukuba iivithamini ze-B kunye neepolysaccharides kumakhowa zinokubanceda njani abantu abanesifo seswekile.

Iivithamini ze-B kunye neepolysaccharides kumakhowa zinokunceda kulawulo kunye nokuthintela isifo seswekile kunye neengxaki zaso. Nangona kunjalo, uphando olongezelelekileyo lomntu luyafuneka ukuqinisekisa oku.

Ukongeza amakhowa kukutya kwakho

Ngenxa yobuninzi bamakhowa, zininzi iindlela zokuwongeza kwisidlo sakho, kubandakanya nokutya ekrwada, egcadiweyo, egcadiweyo, egutyiweyo, okanye kwisosi okanye isuphu.

Ukuba ujonga iindlela ezintsha nezinencasa zokubongeza kwizidlo zakho, zama le mushroom ye-carb iphantsi kunye nekholifulawa irayisi skillet.

Kule recipe udinga oku kulandelayo:

• Iikomityi eziyi-1.5 (105 gram) yamakhowa, asikiwe
• Iikomityi eziyi-1.5 (200 grams) zerayisi yecauliflower
• 1 indebe (30 gram) yesipinatshi
• Ikomityi ye-1/4 (40 gram) ye-anyanisi, icoliwe
• 1 tbsp yeoyile ye-olive
• 1 intonga yeseleri, isikiwe
• 1 i-clove encinci egayiweyo
• 3 tbsp (45 ml) yemhluzi yemifuno
• Ityuwa, ipepile, kunye nesosi yesosi ukunambitha

Beka i-skillet enkulu phezu kobushushu obuphakathi kwaye wongeze ioyile yomnquma. Yongeza itswele kunye neseleri kwaye upheke imizuzu emi-5. Emva koko yongeza igalikhi kwaye upheke imizuzwana embalwa.

Emva koko, yongeza ama-mushroom uze usonge de upheke. Emva koko yongeza irayisi icauliflower kunye nezinye izithako - thabatha isipinatshi - kwaye upheke uthambe. Okokugqibela, yongeza isipinatshi kunye nexesha kunye netyuwa kunye nepepile ngaphambi kokuphaka.

Le recipe isebenza ezimbini kwaye yenza ukongeza okuhle kwisidlo sasemini okanye kwisidlo sangokuhlwa.

Amakhowa asisithako esinobunkunkqele kwaye esimnandi, kwaye ukongeza kwizidlo zakho kukuvumela ukuba usebenzise izibonelelo zawo.

Umgca wezantsi

Amakhowa akhuselekile ukuba angatyiwa ukuba unesifo seswekile, njengoko umxholo wabo ophantsi we-GI kunye ne-GL awunakukhupha amanqanaba eswekile yegazi.

Kwakhona, ivithamin B kunye nomxholo we-polysaccharide unokubonelela ngezibonelelo ezongezelelweyo ezibaluleke ngakumbi kubantu abanesifo seswekile, kubandakanya iswekile yegazi ephuculweyo kunye nolawulo lwe-cholesterol.

Ngaphandle kwezinto zabo ezichasene nesifo sikashukela, amakhowe angongeza ukunambitheka kwiitya zakho ngaphandle kwee-carbs kunye neekhalori.