Esinye isizathu sokutya isidlo sakusasa
Mhlawumbi uvile ukuba isidlo sakusasa siyisidlo esibaluleke kakhulu sosuku: siqala isifo sakho semetabolism kwaye sinokuthi sibeke isigaba sendlela ekukhethiweyo ngayo ukutya okuya kuba yintsali yosuku. Kodwa umbuzo uhleli: Yintoni omele uyidle isidlo sakusihlwa? Uphando olutshanje lubonisa ukuba ukuqalisa usuku lwakho kunye ne-protein ekhudlwana, ephakamileyo, kunye neeprotheyini zakusasa kunokunceda ekuphuculeni ukulawulwa kweshukela kwegazi kunye nokuncedwa ekulahlekeni kwesisindo kubantu abane-type 2 yeswekile.
Kwisifundo esithile, abathathi-nxaxheba babenokwenziwa kwinqanaba elincinci, elidlulileyo le-carbohydrate kwasekuseni okanye i-protein ephezulu / ephakamileyo ye-fat fat (i-carbohydrate ephantsi) kwiinyanga ezintathu. Isidlo sakusasa esikhulu sikhulu malunga ne-33% yeekhalori zemihla ngemihla. Abaphandi bafumanise ukuba abo bantu abelwe kwidlakufesi ephezulu, ephakamileyo yamaprotheni / ephezulu, banokunciphisa kakhulu i-hemoglobin A1c (-4.62% ngokubhekiselele ku- -1.46%; P = 0.047) kunye nokunciphisa uxinzelelo lwegazi (-9.58 ngokumalunga no--2.48 mmHg; P = 0.04). Phantse bonke abantu abagqithisileyo abanomdla wesifo sikashukela kwiqela elikhulu lokudla kwasekuseni banakho ukunciphisa amayeza abo, kwaye akukho namnye wezigulane kwiqela elincinci lokutya kwasekuseni lakwazi ukuhlangabezana nale njongo. La mabini amaqela alahlekelwa malunga nesisindo esifanayo (<1kg).
Yintoni esinokuyenza Yale?
Ngelixa iqela elitya i-big, i-carbohydrate ephantsi, iprotheyini ephakamileyo / i-fat fat breakfast yakwazi ukunciphisa amayeza kunye noxinzelelo lwegazi, kwakungenxa yokuba belahlekelwe ubunzima.
Esinye isizathu esenza ukuba iishukela zegazi ziphuculwe kukuba iishukela zegazi zihlala ziphakame ekuseni kwaye, ukuba udla isidlo esikhulu se-carbohydrate xa isetyhi yegazi isele iphakanyisiwe, iishukela zegazi zinokuhlala ziphezulu emini. Isibindi senza ishukela ngokuhlwa xa usesidleni sokuzila.
Abanye abantu bavuswa ngentshukela yegazi ephakamileyo ephakamileyo - oku kubizwa ngokuba yinto yesantya . Kwakhona, abantu banomdla wokungaxhatshazwa kwe- insulin ekuseni; i-insulin ayisebenzisekanga kangako ekulethe iswekile kwiiseli zokusebenzisa amandla. Ukutya isidlo se-carbohydrate esezantsi kuthetha ishukela encinane engena egazini kunye ne-insulin encinane efunekayo. Isiphumo sokuphela sisiphumo segazi elingcono. Ekugqibeleni, ukutya isidlo sakusasa se-carbohydrates efana ne-bagel, okanye isitya esikhulu se-cereal sinokubangela ukuba kubekho iimfuno ze-carbohydrate emini yonke, okubangele i-sugar suars ephezulu. Ezi ntlobo zokutya zibangelwa iishukela zegazi kwi-spike ngesantya esheshayo. Emva koko kuphahla kwiishukela zegazi ezingabangela izifiso.
Singafaka Njani Ezi Ziphumo kwiMpilo yethu yemihla ngemihla?
Kunzima ukuvelisa xa kuvela kwisifo sikashukela, kodwa i-carbohydrate engezantsi, isidlo esiphambili seprotheyini ekudleni kwasekuseni sinokuzuzisa. Inokukunceda ngokunyamezela kwe-insulin ekuseni kwaye unciphise iminqweno yonke imihla. Nangona kunjalo, isidlo se-carbohydrate esezantsi asisho ukuba akukho i-carbohydrates. Awufuni ukukhusela i-carbohydrates ngokupheleleyo, kunokuba ugqibe ukutya malunga nama-gramu angama-30 ama-carbohydrates sakusasa. Ngokuchasene nokutya kwasekuseni e-fat fat, ujolise ukutya i-fatfied modified especially if you try to lose weight.
I-fat is nutrient ebalulekileyo kodwa iphindwe kabini iekorikhi ngegrama nganye kunegluhyhydrate kunye neprotheni.
Luhlobo Luni Lwee-carbohydrate Ngaba Ndimele Ndidle?
I-carbohydrates edibeneyo enezityebi kwi-fiber kunye nokucutshungulwa okufutshane kukukhetha kwakho okulungileyo. I-Fiber inceda ukunciphisa isantya apho i-glucose ingena kwigazi, enokukunceda ukuphumeza ukulawula ishukela efanelekileyo yegazi. Ukutya okunomsoco kugcina ugcwele kwaye kunokukunceda ekunciphiseni i-cholesterol embi. I-carbohydrates ezizityebi kwifiber zibandakanya iziqhamo, imifuno, izityalo (ubhontshisi) kunye neenqolowa ezipheleleyo. I-American Heart Association ithi ukutya okucebileyo kwiingqolowa ezipheleleyo kunokunceda ukunciphisa umngcipheko wesifo senhliziyo.
Imizekelo yeProteyini ephezulu, iFiber Fiber, i-30-gram I-Carbohydrate Breakfast Breakfast:
- 3 amaqanda abamhlophe beqanda + 1 iqanda elipheleleyo, kunye nek½ indebe ephekwe isipinashi, i-¼ indebe yahlutha i-fat fat-fat and 2 pieces of bread whole grain (100% ingqolowa epheleleyo, i-rye okanye i-oat bread)
- I-yogurt engamafutha e-Greek yogurt exutywe ne-½ indebe ye-fat-cottage shiese, ¾ indebe ye-blueberries kunye ne-2 Tbsp i-almond
- 1 i-muffin yesiNgesi ene-2 ne-Tbsp ye-peanut ibhotela kunye namancinane ama-strawberries atyunyiwe, ii-2 eziphantsi kwe-sodium turkey
- ½ inkomishi ephekwe i-oatmeal, kunye ne-½ indebe ehlanjwe ngamapeaches, kunye ne-1 Tbsp yomhlaba kunye ne-2 ebilisiwe amaqanda abamhlophe
* Njalo qhagamshelana neDetetitian Dietitian okanye ugqirha ngaphambi kokuba uqale isicwangciso sokutya esitsha.
> Imithombo:
URabinovitz, HR, uBoaz, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. kunye noWainstein, J. (2013), Isikhululo sasekuseni esikhulu esineeprotheni kunye namafutha kuphucula ulawulo lwe-glycemic ngohlobo lwe-2 abanesifo sikashukela. Ukunyanya. i-doi: 10.1002 / oby.20654
I-American Heart Association