Kutheni Isidlo Sakusasa Sakho Sakusasa Singekubi Konke Okubi

Umxholo

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Kwikholamu yakhe, Ungatya njani, Umqeqeshi ococekileyo wokutya oChukumisayo29 uChristy Harrison, MPH, RD ukunceda wenze oko ngokuphendula imibuzo yokutya nesondlo ebaluleke kakhulu.

Kubi kangakanani ukutya isidlo sakusasa esineswekile? Ugqirha wam wakha wandingxolisa ngokuba ndibeneziqhamo kunye ne-oatmeal yesidlo sakusasa kuba esithi iyangcamla iswekile yegazi lam kuqala ekuseni.

Lo ngumbuzo omkhulu, kwaye ndiwuva kakhulu kubaxumi bam. Impendulo emfutshane kukuba isidlo sasekuseni esineshukela asikho "esibi," kodwa asinako ukuhlala sikwenza uzive ungcono.

Ngelixa i-acupuncturist ingengoyena mntu unokuthatha ingcebiso yokutya kuye (umzekelo, andizukubiza i-oatmeal kunye neziqhamo ngokuthi "ushukela," eneneni, kodwa ngaphezulu koko kamva), kulungile ukuba ukutya uncedo lwe-carbohydrates kukodwa kwenza. yenza ukuba iswekile yegazi lakho inyuke ngokukhawuleza kunokuba unento elungeleleneyo ngakumbi, kunye neprotein, amanqatha, okanye ifayibha ukongeza kwiicarbs.

Kungenxa yokuba xa usitya iicarbohydrates, inkqubo yakho yokwetyisa iyawahlula abe luhlobo lweswekile ebizwa ngokuba yiglucose, engumthombo oyintloko wezibaso kuzo zonke iimfuno zomzimba wakho. Iswekile luhlobo lweicarbohydrate. Ngapha koko, zonke iiswekile ziicarbohydrate -kodwa ayizizo zonke iicarbohydrate iswekile (ezinye iintlobo eziphambili zeecarbs ziintsika kunye nefayibha). Ngokuqhelekileyo, iiswekile zichithwa kwi-glucose ngokukhawuleza kunezinye iindidi ze-carbs, oku kuthetha ukuba zifakwe kwigazi lakho ngokukhawuleza kwaye zingabangela "i-spike" yeswekile yegazi elandelwa yidiphu, ukuba idliwe yodwa.

Oku kuthetha ukuba ukuba unesidlo sakusasa esineswekile, ngekhe uzive unamandla ixesha elide. Kodwa, ukuba utya iswekile kunye nokunye ukutya okucothisa ukufunxeka kwabo, loo pateni-kunye-ne-crash pattern inokuthintelwa. Thatha, umzekelo, isidlo sakusasa se-oatmeal kunye nesiqhamo. Ngokuqinisekileyo, iziqhamo ziqulathe iswekile yendalo, kodwa ikwanedosi entle yefayibha, enceda ukunciphisa iswekile egazini. I-Ditto i-oatmeal, ekwimo yayo ecacileyo ininzi isitatshi kunye nefayibha, ingenaswekile kwaphela. Kwaye nokuba ufefa iswekile encinci kwi-oatmeal elula, yitya ipakethi yohlobo olusele luswiti, okanye uthenge isitya kwi-cafe oyithandayo, i-oatmeal yakho isenokuba iswekile encinci kunesiriyeli esibandayo (esisesona silungile isidlo sakusasa, ukuba nantso into oyifunayo).

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