Ndingayitya Ivatala Ukuba Ndinesifo Seswekile?

Umxholo

• Izibonelelo zempilo zevatala
• Indlela yokusika: Ivatala
• Uthini uphando
• Ivatala iwela phi kwisalathiso se-glycemic?
• Zeziphi ezinye iziqhamo ezinesifo seswekile?
• Oku kuthetha ntoni kum, ukutya kwam, kunye nokukhathalela kwam isifo seswekile?

Iziseko

Ivatala idla ngokuthandwa kakhulu ehlotyeni. Nangona unokufuna ukutya ukutya okuswiti kwisidlo ngasinye, okanye uyenze i-snack yakho yasehlotyeni, kubalulekile ukukhangela ulwazi lwesondlo kuqala.

Ukuba unesifo seswekile, uyazi ukuba kubaluleke kangakanani ukubukela into oyityayo kunye nokujonga amanqanaba eswekile yegazi lakho.

Ivatala iqulethe iiswekile zendalo. Kuxhomekeke kukutya okutyayo kunye nesixa sevatala esisetyenzisiweyo, oku kunokuba nefuthe kwinqanaba leswekile yegazi.

Qhubeka ufunda ukuze ufunde ukuba ukongeza ivatala kukutya okunokukuchaphazela njani.

Izibonelelo zempilo zevatala

Umthonyama eNtshona Afrika, ivatala ngumthombo omangalisayo weevithamini kunye neeminerali ezibandakanya:

• ivithamini A
• ivithamin C
• potassium
• nemagniziyam
• ivithamini B-6
• ifayibha
• intsimbi
• calcium

UVitamin A uxhasa umbono osempilweni kunye noncedo ekugcinweni kwentliziyo yakho, izintso kunye nemiphunga.

I-Vitamin C ikwanceda ekutyeni okusempilweni kwaye ifunyenwe kwivatala.

Vitamin C yaziwa ngokuba:

• ukuphucula impilo yentliziyo
• Uncedo ekuthinteleni eminye imihlaza
• ncedisa ekulweni iimpawu zokubanda okuqhelekileyo

Ngenxa yokuba iphezulu kwi-fiber, ukutya i-watermelon kunokukhuthaza impilo efanelekileyo yokutya.

Ayisiyiyo kwaphela eyokutya isixa sevatala esinokuthintela umnqweno wakho wento emnandi, inokukugcina uzive ugcwele ixesha elide. Kungenxa yokuba ivatala linjalo.

Ukongeza ekugcineni i-hydrated, ivatala inokukunceda unamathele kwindlela otya ngayo kunye noncedo kulawulo lobunzima.

Indlela yokusika: Ivatala

Uthini uphando

Akukho lunye uphando oludibanisa ngokuthe ngqo ukusetyenziswa kwevatala kunye nolawulo lweswekile. Oko kwathiwa, kukho ubungqina bokuba ukutya i-watermelon kunokunceda ukunciphisa umngcipheko weengxaki ezithile ezinxulumene nesifo sikashukela.

Ivatala inamanzi alinganiselayo e-lycopene, yona ngumbala onika isiqhamo umbala wawo. Ikwayi-antioxidant enamandla.

Nangona uphando olongezelelweyo lufunekayo, i-lycopene inokukunceda ukunciphisa umngcipheko wesifo senhliziyo. ukuba i-lycopene efumaneka kwiitamatisi inokudibaniswa nokunciphisa umngcipheko wesifo senhliziyo.

Phantse iipesenti ezingama-68 zabantu abanesifo sikashukela abaneminyaka engama-65 okanye ngaphezulu bafa kuhlobo oluthile lwesifo senhliziyo. Phantse iipesenti ezili-16 zabantu kule ndawo yabantu bafa ngesifo.

Ngale nto engqondweni, i-American Diabetes Association ichaze isifo seswekile njengenye yezinto ezisixhenxe ezinokubangela umngcipheko wesifo sentliziyo.

Ivatala iwela phi kwisalathiso se-glycemic?

Isalathiso se-glycemic (GI) sijonga indlela iswekile yokutya okukhawulezayo engena ngayo kumjelo wegazi. Into nganye yokutya inikwa ixabiso eliphakathi kwe-1 ne-100. La maxabiso amiselwa ngokwendlela ukutya ngakunye okuthelekiswa ngayo nento ekubhekiswa kuyo. Iswekile okanye isonka esimhlophe sisetyenziselwa ukubhekisa.

Umthwalo we-Glycemic (GL) yindibaniselwano ye-GI kunye nomxholo wokwenene we-carbohydrate kwindawo yokutya eqhelekileyo. Kuyaphikiswa ukuba i-GL inika elona xabiso lokwenyani lendlela ukutya okuthile okunokuwachaphazela ngayo amanqanaba eswekile yegazi.

Abantu abalawula isifo seswekile ngokubala i-carbohydrate bahlala besebenzisa le ndlela. Ukutya okune-GI esezantsi okanye ephakathi kuthathwa njengokuncinci kokunyusa amanqanaba eswekile yegazi.

I-GI engama-55 okanye ngaphantsi ithathwa njengephantsi. I-GI phakathi kwe-55 kunye ne-69 ihlala ithathwa njengephakathi. Nantoni na engaphezulu kwama-70 ithathwa njengephakamileyo.

I-GL engaphantsi kwe-10 isezantsi, i-10 ukuya kwi-19 iphakathi, kwaye i-19 nangaphezulu ithathwa njengephakamileyo.

Ivatala ngokwesiqhelo ine-GI yama-72 kodwa i-GL ye-2 nge-100 yegramu iyasebenza. I-GL yevatala iphantsi, kwaye inokudliwa ngokumodareyitha njengazo zonke iziqhamo njengenxalenye yesidlo esifanelekileyo.

Zeziphi ezinye iziqhamo ezinesifo seswekile?

Nangona ukutya ivatala kunezibonelelo, kuya kufuneka uthathele ingqalelo ukulungelelanisa ukutya kwakho neziqhamo ezine-GI esezantsi.Qiniseka ukuba uthabathe iziqhamo ezintsha nanini na kwaye naphi na apho kunokwenzeka, njengoko ingenayo iswekile eyongeziweyo.

Ukuba ufuna ukuthenga iziqhamo ezinqiniweyo okanye ezifriziwe, khumbula ukukhetha iziqhamo ezifakwe enkonxeni ezifakwe kwijusi yeziqhamo okanye emanzini, endaweni yesiraphu. Qiniseka ukuba ufunda iilebhile ngononophelo kwaye ujonge iishukela ezifihliweyo. Unokucoca okanye uhlambe ezo zipakishwe kwisiraphu.

Iziqhamo ezomileyo kunye nejusi yeziqhamo kufuneka zisetyenziswe rhoqo kunesiqhamo esitsha. Oku kungenxa ye:

• ubunzima bekhalori
• iswekile yoxinaniso
• amacandelo amancinci acetyiswayo

Iziqhamo ezinesifo seswekile kunye ne-GI esezantsi zibandakanya:

• Iplums
• i-grapefruit
• iipesika
• Iibhilikosi
• amapere
• amaqunube

Oku kuthetha ntoni kum, ukutya kwam, kunye nokukhathalela kwam isifo seswekile?

Ukuba ufuna ukongeza ivatala kwisicwangciso sakho sokutya seveki, kungcono ujonge ukutya kwakho xa uwonke. Ivatala ine-GI ephezulu, ukanti i-GL isezantsi. Gcina iliso kubungakanani beesahlulo kunye nokuvavanya amanqanaba eglucose emva kokutya ivatala ukubona indlela ophendula ngayo umzimba wakho.

Thetha nomboneleli wakho wezempilo malunga nendlela ofuna ukongeza ngayo iintlobo zokutya. Baza kujonga ukutya okukhoyo ngoku kwaye bajonge iprofayile yakho yezempilo iyonke.

Banokukuthumela kwingcali yokutya ukuze bakuncede umisele esona sicwangciso sokutya esifanelekileyo.

Ingcali yokutya:

• Phendula yonke imibuzo yakho
• Ncoma ubukhulu bezahlulo
• ndikucebise ngezinto ezinokubambela

Emva kokuthetha nogqirha wakho kunye ne-dietitian, qiniseka ukuba ulandele impendulo yakho yomzimba yokongeza ivatala okanye okunye ukutya okutsha kukutya kwakho. Yabelana ngolwazi lwakho lokulandela umkhondo nabo kutyelelo lwakho olulandelayo.