Ukuba unesifo sikashukela, mhlawumbi uye watshelwa ukuba ubukele ushukela wakho usebenzise okanye ususe ushukela ngokupheleleyo. Kodwa ngaba oko kuthetha ukuba awukwazi ukutya naluphi na ushukela okanye unokuyonwabela ukunyanga ngoku?
Nangona kukulungele ukuthetha nodokotela wakho, utitshala wesondlo, kunye nesifo sikashukela malunga nokuba ushukela unokufumana njani usuku ngalunye, amathuba okuba uyakwazi ukutya ishukela njengokuba uqikelele kangakanani na kaninzi kangakanani.
Kuba abaninzi abantu, nokuba ngaba abanesifo sikashukela okanye abanesifo, abanokutya okunempilo bangaquka iswekile, mhlawumbi malunga ne-20 ukuya kuma-35 amagremu eshukela ngosuku. Ukubhekisela, i-teaspoon ishukela ine-4 grams yeswekile. I-bar e-candy ingaba nesishukela se-30 grams, kwaye isitya se-soda esiphucukileyo sinama-40 amagremu eshukela.
Ngoko, enye into enamnandi inokubeka umntu phezu komda ophilileyo. Kwaye, gcinani engqondweni ukutya abaninzi baneshukela kuzo nakuba bengenanto ezonambithayo.
Kodwa Akuzange Idle Isiphumo Isishukela Soshukela?
Ngokwenene, akukho. Ukutya iswekile ayibangeli isifo sikashukela, okanye ubuncinane kungekhona yonke. Ukugqithisa okanye ukugqithisa kwandisa umngcipheko wokuba nesifo sikashukela se-2 kunye nokutya okutya okuninzi okunokuba usisigxina.
Ukulawula ubunzima bakho kunokuba yinto ebalulekileyo yokunyanga isifo sikashukela kwaye mhlawumbi sithetha ukusila ekutshweni kweeshukela kunye nokutya okunamafutha aphezulu nokutya ukutya okunokulinganisela kunye ne-grains epheleleyo, izityalo ezintsha, iziqhamo eziphilileyo kunye nemithombo yamaprotheni ephilileyo.
Kufikelela kwindleko yeswekile unayo? Kuxhomekeke kuninzi kangakanani iikhalori ozithathayo imihla ngemihla, kwaye isixa sifanele sihambelane ne-carbohydrat yakho yonke.
Ukukhetha iiCarbohydrates ezingcono
I-American Diabetes Association ikhuthaza ukuba abantu abanesifo sikashukela "balandele umzekelo wokutya oquka i-carbohydrate kwiziqhamo, imifuno, i-grains, i-legumes, kunye nobisi oluncinci be-fat-fat is encouraged for health good." Ukongeza, i-American American Diabetes Association ibonisa ukuba ulandele i-carbohydrates yakho intlawulo kunye nokukhetha ukutya okuncinci kwi-index glycemic.
Ukuba umntu ufuna ukutya into ephakamileyo kwishukela, into enokuyenza yitshintshela ezinye i-carbohydrates kwisidlo esifanayo. Ngokomzekelo, ukuba ufuna ukuba neqhekeza elincinci, kufuneka ukhiphe isonka, i-pasta, irayisi, okanye iifatata ezinikwa ngokutya kwakho rhoqo.
Qaphela, kodwa, ukugcina i-carb ibalwa ngokulinganayo. Ukuqhekeza isitya esinye sesonka esipheleleyo sesinkozo kwaye ukusibeka ngesitya esikhulu sekhekhe asiyi kusebenza. Qhagamshelana neData yeDiskritory ye-IDA yekhalori kunye nebala le-carbohydrate okanye khangela i-ChooseMyPlate.gov.
Ukuba ufumanisa ukuba awukwazi ukukhanga izifiso zakho zokutya okumnandi, uMbutho waseSydidabesia waseMelika ucebisa ukuba "i-sugar alcohols kunye ne-sweeteners engapheliyo ikhuselekile xa ichithelwa kumanqanaba okubamba imihla ngemihla asekwa yi-Food and Drug Administration (FDA)."
Iintyatyambo kunye namajikijolo anokukwazi ukhetho oluhle kwizinyo ezintle. Qiniseka ukuba udle iziqhamo zonke ukuze ufumane i-fiber. Hlonipha ukusela kakhulu i-juice yeziqhamo kuba ngaphandle kwe-fiber, ijusi ithinta amanqanaba e-ushukela wegazi malunga nokufana nokusela isiphuzo.
Ukusika iiSyars
Ukuze kunqunywe ushukela, kunokunceda ukuba uluhlu lwazo zonke ukutya kunye nezithako eziba njenge-ushukela.
Khangela ezi zihombo xa ufunda uluhlu lwezithako:
- Ushukela, kuquka i-turbinado (ishukela eluhlaza), iswekile yerhasi, ishukela elimdaka, ishukela elenziwe nge-powder, i-confectioners ishukela
- Isiraphu yesraphu yerhasi
- Ubusi
- Molasses
- Fructose
- Imaple syrup
- Igazi legazi
- Isiraphu yelayisi
- I-fructose ephezulu ye-corn syrup
ILizwi
Kubalulekile ukutya ukutya okunokulinganisela kubandakanya ukutya okuninzi okunempilo kunye nezondlo. Gcina i-carbohydrates intake ibe yinto ehambelana nosuku nosuku kwaye ulondoloze iipesele zetyhurensi kwiziganeko ezikhethekileyo ezinjengokuzalwa okanye iholide. Thetha kumboneleli wakho wezempilo, umxhasi-isondlo, okanye utitshala wesifo sikashukela ngaphambi kokwenza nayiphi na inguqu ekudleni kwakho.
> Imithombo:
> I-American Diabetes Association Diabetes Care. Iingcebiso Zondlo kunye Neengenelo Zesifo Sikashukela Isitatimende sesikhundla soMbutho waseSydidabes.
> I-American Diabetes Association. "Ushukela kunye neDesserts."
> ISikole kaZwelonke seSifo seswekile kunye neSigestive kunye neeNtsholongwane zeZifo zeZiko lezeMpilo. "Ukutya kweswekile, ukutya, kunye nokusebenza ngokomzimba."
> Maher AK. "Imenyu Yokutya Elula." I-Eleventh Edition, eHoboken NJ, eU.SA: Wiley-Blackwell Publishing, Oktobha 2011.