7 Iintlobo Zokuphepheka Ukuba Unesifo Seswekile

Isiqhamo asivumelekanga kodwa ezinye iindawo zikhetele kunabanye

Ukuba unesifo sikashukela, umntu umntu uthe akuvumelekanga ukuba utye iziqhamo. Oku akunjalo; Abantu abanesifo sikashukela bangadla isityalo njengenxalenye yesicwangciso sabo sokutya esilungileyo. Kodwa, ngenxa yeziqhamo i-carbohydrate, iya kuphazamisa ishukela lakho segazi kwaye awukwazi ukutya iimali ezingenamkhawulo.

Iziqhamo ezithile zingabangela ukuba ushukela wegazi lakho kuhlawuke ngokukhawuleza kunabanye. Inxalenye ekhohlisayo malunga nokutya nesifo sikashukela kukuba wonke umntu uyaphendula ngokutya ngokuhlukileyo. Nangona omnye umntu angakwazi ukutya ii-apula ngaphandle kokukhupha, omnye umntu unokufumana ukuba iiapulo zibangela ukuba ushukela wegazi ku-spike. Ukuvavanya iishukela zegazi ngaphambi nangemva kokutya isiqhamo kunokukunceda ukwazi ukuba zeziphi iziqhamo ezilungileyo kuwe.

Ezinye iindlela zokugcina iishukela zegazi ezilawulwayo ngelixa ufumana iziqhamo kukucinga malunga nomxholo odla kuyo. Uza kuba nethuba elingcono lokugcina iishukela zegazi zakho zilawulwa xa ugweba ijusi ngokupheleleyo , unciphisa iziqhamo zakho zingabini ngaphezu kweyesibini ukuya kweyesithathu ngosuku (enye yokukhonza = 15 g ye-carbohydrate) , zibini iziqhamo zakho kunye neprotheni okanye zifake kwisidlo sakho njengenxalenye yesigqibo sakho se-carbohydrate, kwaye ugweme iziqhamo ezivuthiwe. Ukuqhenqa isiqhamo kuyinto ephakamileyo yenkcazo ye-glycemic , oku kuthetha ukuba iya kuphakamisa ushukela wegazi ngaphezu kokutya kunye ne-index glycemic index.

Ukongeza kwijusi, kukho iziqhamo ezithile ezenza ukuba andiyenzi uluhlu lwam. Ezi ziqhamo ziye zafakwa kuloluhlu nokuba ngaba zinomxholo ophezulu we-glycemic okanye ngenxa yokuba abaninzi abantu badla ngokutya, okubangela ishukela ephezulu yegazi.

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Amagilebhisi

Omnye umdiliya omncinci uqukethe igramu enye ye-carbohydrate, oku kuthetha ukuba iidiliya ezi-15 zibhekwa njengento yokukhonza izithelo. Iziphumo kukuba ukuba udla iidiliya, udla ngendlela engaphezu kwe-15.

Ukuze ugweme ukutya ngokutya, kungcono ukuba uzibale kwaye uzifake kwisitya esincinci, okanye ugweme isilingo uze ukhethe ukutya isiqhamo esinjengamajikijolo. Ungadla i-1/4 indebe yeerberberries ngesilinganiso esifanayo se-carbohydrate njengezidiliya ezilishumi elinesihlanu.

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Cherries

Uninzi lwabantu aluyeki ukutya ii-cherry ngento encinane nje, ke kutheni ukutya ama-cherry kuya kubangela ukuba i-sugar spikes igazini. Kuyafana namagilebhisi, enye i-cherry iqukethe igram enye ye-carbohydrate. Ukuba ufumanisa ukuba utywala kwiitya elikhulu lee-cherry, mhlawumbi kungcono ukuwaphepha ngokupheleleyo.

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Ipanapula

Iphayinaphu entsha inomnandi kwaye ilungile, ingakumbi xa ivuthiwe, eyenza ibe yindawo yokutya yesahluko esiphezulu se-glycemic. Ngokuxhomekeke kwindlela oyiqhekeza ngayo, ubukhulu nobubanzi buyakushintsha inani le-carbohydrates kwaye lenze kube lula ukuzidla ngokutya.

Ukuba kufuneka udle iinanapple, gxila kwikomityhi ye-1/2 yokukhonza (iinanphaphu inqunywe kwiinqununu) kwaye ujonge ukuyidla kunye nesidlo okanye ukutya okunesityebi ezifana ne-yogurt ye-fat yogurt okanye i-fat-fat cottage cheese. Khawuphephe iinanapple ezinomthi owenziwe ngoshukela. Ukuba uthengisa iinanpha, ungathenga iindidi ezongezelelweyo.

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imango

Ngaba nidla yonke imango ehleli? AWUKHO wedwa. Kuxhomekeke kubukhulu, imango yonke iya kukubiza malunga ne-30 gram ye-carbohydrate kunye no-26 amagremu eswekile.

Ukuba uyadla imango, qiniseka ukuba unciphise isabelo sakho kwi 1/2 kwaye ujonge ukuyidla xa iqina ngakumbi. Njengoko i-mango iyancipha, iya kuba yinyameko kwaye isalathisi sayo se-glycemic-isantya apho sinokunyusa ushukela wegazi-siya kuvuka.

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Ibhanana

Usenokuba uvile ukuba amabhanana amnandi kakhulu. Akunjalo ukuba iibhanana ziyancasa kunezinye iziqhamo ezikhethiweyo. Kunoko, elinye ibhanana eliphakathi liqukethe inani elifanayo le-carbohydrate kwizibini zombini zesinye seziqhamo ezikhethiweyo, ezifana nesinye isiqhamo esincinci okanye 3/4 indebe ye-blueberries.

Ukuba udla ibhanana, gxila kwi 1/2 uze ubeke esinye isiqingatha kwifriji ngexesha elizayo.

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Izithelo ezomileyo

Iziqhamo ezomileyo , ingakumbi iintlobo eziye zatshiswa kwi-yogurt, ushokoledi okanye iswekile iqulethe i-carbohydrate enkulu kwinxalenye encinci. Iipunipodi ezimbini zomvini ezomileyo zinomlinganiselo ofanayo we-carbohydrate njengenye yekomityi yeerspberries okanye esinye isiqhamo esincinane. Yenza izityalo ezomileyo ngezityalo ezintsha ukufaka umthamo kwisicwangciso sakho sokutya kunye nokunciphisa umxholo weshukela.

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Incindi yeziqhamo

Ngaphandle kokuba ufumana u-hypoglycemia, ijusi yesithelo (kunye ne-100% yesantya sesithelo) kufuneka igwenywe. Cinga malunga nawaphi ama-oranges athatha ukwenza enye inkomishi yelisi - ininzi ngaphezu kweyodwa. Enye yeyunithi yeyunice yegesi ye-orange iqulethe igramu ezingama-30 ze-carbohydrate, i-30 grams yeswekile kwaye akukho fiber.

Umzimba awunanto yokwenza umsebenzi omkhulu ukuphula iswekile kwiphunga, ngoko ke ulungelelaniswa ngokukhawuleza kwaye uphakamise iishukela zegazi ngaphakathi kwemizuzu. Ijusi ingaphinda ifikelele kwiikhalori ezingaphezulu ngaphandle kokuchaphazela ukunyamekela kwakho kwaye ngoko kunokuthintela ukulahleka kwesisindo kwaye kwanokukhuthaza ukuzuza ubunzima. Sitshintshe ijusi yesithelo kwisiqhamo sonke, kwaye unciphise iziqephu zakho zingabi ngaphezu kweyesibini ukuya kwethathu ngosuku.

> Imithombo:

> I-American Diabetes Association. Inkcazo yeGlycemic kunye nesifo sikashukela.