Izibonelelo kunye nobungozi bamandongomane kubantu abanesifo seswekile

Umxholo

• Izibonelelo zamandongomane abantu abanesifo seswekile sesi-2
• Amandongomane anceda ukulawula iswekile esegazini
• Amanqwanqwa anganciphisa umngcipheko wesifo senhliziyo
• Amandongomane anokunceda kulawulo lobunzima
• Amanqwanqwa anganciphisa umngcipheko wesifo sikashukela
• Ubungozi bamandongomane kubantu abanesifo seswekile sesi-2
• I-Omega 6 fatty acids
• Ityuwa kunye noshukela
• Izifo zomzimba
• Iikhalori
• Indlela yokutya amandongomane
• Ezinye iindlela
• Ukuthatha

Malunga namandongomane

Amandongomane apakishwe ngeendlela ezahlukeneyo ezinesondlo ezinokunceda abantu abanesifo seswekile sesi-2. Ukutya amandongomane kunye neemveliso zamandongomane kunokunceda:

• khuthaza ukunciphisa umzimba
• ukunciphisa umngcipheko wesifo sentliziyo
• lawula iswekile yegazi
• kuthintela abantu ekuphuhliseni isifo seswekile kwasekuqaleni

Nangona kunjalo, amandongomane ahamba nobungozi obunokubakho. Ukuba unesifo seswekile sesi-2, funda ukuze ufunde ngakumbi ngomngcipheko kunye nezibonelelo zokutya amandongomane.

Izibonelelo zamandongomane abantu abanesifo seswekile sesi-2

Ukongeza amandongomane kunye nebhotolo yamandongomane ekudleni kwakho kunokuba luncedo, ngakumbi ukuba une-2 yeswekile. Ngelixa ingengawo amantongomane obuchwephesha, amandongomane abonelela ngezibonelelo zezempilo ezifanayo nezamandongomane emithi, njengama-walnuts, iiamangile kunye nee-pecans. Amandongomane nawo abiza kakhulu kunamanye amantongomane, nto leyo intle ukuba ujonge ukugcina imali kodwa usafuna imbuyekezo yesondlo.

Amandongomane anceda ukulawula iswekile esegazini

Ukuba unesifo seswekile, kuya kufuneka ujonge umxholo we-glycemic yokutya okutyayo. Umxholo we-Glycemic usekwe kwindlela umzimba wakho oguqula ngokukhawuleza ngayo ii-carbohydrate kwi-glucose, okanye iswekile yegazi. Isalathiso se-glycemic (GI) linqanaba le-100 elilinganisela ukutya kwindlela ezikhawulezisa ngayo ukuba iswekile yegazi inyuke. Ukutya okubangela ukunyuka okukhawulezayo kwiswekile yegazi kunikwa ixabiso eliphezulu. Amanzi, angenampembelelo kwiswekile yegazi, enexabiso le-GI le-0. Amandongomane anexabiso le-GI le-13, elibenza babe kukutya okuphantsi kwe-GI.

Ngokwenqaku elikwiBritish Journal of Nutrition, ukutya amandongomane okanye ibhotolo yamandongomane kusasa kunokunceda ekulawuleni iswekile esegazini imini yonke. Amandongomane anokunceda ekunciphiseni i-insulin spike yokutya okuphezulu kwe-GI xa kudityaniswe kunye. Isizathu esinye sokuba amandongomane anokunceda ukulawula iswekile yegazi kungenxa yokuba inesixa esikhulu semagniziyam. Ukukhonzwa kwamandongomane (malunga namanqwanqwa angama-28) iqulethe iipesenti ezili-12 zexabiso elinconywayo lemihla ngemihla. Kwaye i-magnesium, ngokwengxelo yeJenali yoNyango lwaNgaphakathi, iyanceda ukugcina amanqanaba eswekile yegazi.

Amanqwanqwa anganciphisa umngcipheko wesifo senhliziyo

Iphepha lophando elivela kwiJenali yeAmerican College of Nutrition libonisa ukuba ukutya amandongomane kunokuwunciphisa umngcipheko wesifo sentliziyo, ingxaki eqhelekileyo yesifo seswekile. Ukongeza amandongomane kukutya okukukhoyo kunokunceda ukunciphisa uxinzelelo lwegazi oluphezulu, enye ingxaki eqhelekileyo yesifo seswekile. Funda ngakumbi malunga noxinzelelo lwegazi kubantu abanesifo seswekile.

Amandongomane anokunceda kulawulo lobunzima

Amantongomane anokukunceda uzive ugcwele kwaye uneminqweno yendlala encinci, enokukunceda ugcine ubunzima obunempilo kunye nokulawula ngcono amanqanaba eglucose egazini.

Amanqwanqwa anganciphisa umngcipheko wesifo sikashukela

Ukutya amandongomane okanye ibhotolo yamandongomane kunokuwunciphisa umngcipheko wokuvela kweswekile yesi-2, ngokophando olwenziwe kwi Amandongomane aphezulu kumanqatha angafakwanga kunye nezinye izakha-mzimba ezinceda umzimba wakho ukwazi ukulawula i-insulin.

Ubungozi bamandongomane kubantu abanesifo seswekile sesi-2

Kuzo zonke izibonelelo amandongomane anokubonelela ngokulawula udidi lwesibini lweswekile, ulumkiso oluthile luyacetyiswa. Nazi ezinye iinkxalabo zokutya amandongomane ekufuneka uzijongile.

I-Omega 6 fatty acids

Amandongomane aqulathe ngaphezulu omega-6 okunamafutha acid kunamanye amandongomane. Kukho i-omega-6 eninzi kakhulu enokudityaniswa nokwanda kokudumba, okunokunyusa iimpawu zesifo seswekile kunye nomngcipheko wokutyeba kakhulu. Ke, qiniseka ukuba unebhalansi elungileyo ye-omega-3 kunye ne-omega-6 yamafutha kwisidlo sakho.

Ityuwa kunye noshukela

Iimveliso zamandongomane zihlala zinetyuwa kunye neswekile, oza kufuna ukuyikhawulela xa unesifo seswekile. Ipeanut butter, ngakumbi, inokubandakanya ukongezwa kwamafutha, ioyile kunye neswekile. Ukukhetha ibhotolo yamandongomane ngendalo, ukuba ikho, izithako ngaphandle kwamandongomane lolona khetho lwakho lubalaseleyo.

Izifo zomzimba

Mhlawumbi umngcipheko omkhulu wamanqwanqwa kukuba angabangela ukuphendula kakubi kwabanye abantu. Funda ukuziqonda iimpawu ukuze ukwazi ukuzinceda okanye umntu omthandayo ukuba oku kuyenzeka.

Iikhalori

Ngelixa amandongomane epakisha izinto ezininzi ezilungileyo kwabo banesifo seswekile sesi-2, ziphezulu kwiikhalori kwaye kufuneka zityiwe ngokumodareyitha. Ngokwe, ikomityi enye yekomityi yamandongomane aluhlaza ineekhalori ezingaphezu kwama-400. Ukunciphisa ikhalori oyityayo, zama ukutya amandongomane endaweni yoko, endaweni yokongeza, iimveliso zokutya okusulungekileyo kunye nenyama ebomvu necoliweyo.

Indlela yokutya amandongomane

Eyona ndlela yokutya amandongomane ikwimo yawo emsulwa, ngaphandle kwetyuwa kunye neswekile.

Inqaku elivela kwiBritish Journal of Nutrition libonisa ukuba ukutya ibhotolo yamandongomane kwisidlo sakusasa kunganciphisa ukutya kwakho kwaye kulawule iswekile yegazi lakho imini yonke.

Ezinye iindlela

Ukuba u-aleji okanye awuyithandi nje amandongomane, kukho ezinye iindlela ezinezibonelelo ezifanayo:

• Amanye amandongomane. Amantongomthi omthi, njengama-walnuts kunye nee-almonds, aneeprofayili ezifanayo zezondlo kumandongomane, kwaye aluncedo ekulawuleni uhlobo lweswekile yesibini.
• Imbewu. Xa kuziwa kwiindlela zebhotela yamandongomane, cinga imbewu! Umzekelo, ibhotolo kajongilanga, ngumthombo omkhulu weprotein kwaye iqulethe malunga nemagnesium ephindwe kabini kunebhotela wamandongomane.

Ukuthatha

Abantu abangaphezu kwezigidi ezili-16 e-United States banesifo seswekile sesi-2, esinokubangela iingxaki ezinje ngesifo sentliziyo, ubumfama kunye nokusilela kwezintso. Ukutya kwakho kubalulekile ekuthinteleni nasekulawuleni esi sifo.

Uphando lubonakalisile izibonelelo ezininzi zokubandakanya amandongomane kunye neemveliso zamandongomane ekudleni kwakho.

Amandongomane ahambisa uninzi lwezibonelelo zempilo ezifanayo nezamantongomane omthi kwaye yenye yeendlela ezingabizi kakhulu.

Amandongomane kufuneka atyiwe ngobungcathu nangeyona ndlela isulungekileyo.