Iingcamango Zesipho Esiqhelekileyo Kwabantu Abasifo Sikashukela
Ngaba uke wathanda ukuthumela umntu onesifo sikashukela isitifiketi sesipho kuphela ukuba azive ehlutha? Iibhasikiti zesipho eziqhelekileyo zihlala zizele ukutya okucebile nge-carbohydrate, ezifana nokuphatha amnandi, ama-candies, kunye ne-cookie-izinto ezingaboni ngaso sonke isikhathi isifo sikashukela. Kwaye ezininzi iibhasikiti zesipho kwiimarike ezijoliswe kubantu abanesifo sikashukela zizaliswe ngezinto zonyango, iincwadi ezinxulumene nesifo sikashukela okanye iimveliso zokutya ezithi "isifo sikashukela" kunye "nesishukela." Amanandi amnandi kunye namaswidi angenawo ushukela angenza ubumnandi beshukela, kodwa akubona bonke abantu abanesifo sikashukela abanokuwusebenzisa, okwenza ukukhangela ibhokiti ngakumbi kunzima.
Ngethamsanqa, ukuba sicinga into encinane ngaphandle kwebhokisi, sinokuza kunye nokutya okukhethiweyo kunye nesiphuzo sesipho sebhasikidi esichukumisayo kunye nesifo sikashukela esifanelekileyo.
8 Iingcebiso zeZiko lokuTyela kunye neZiselo zeNkobe - Ukufezekisa abantu abaneSifo sikashukela
Ukuphatha iTokotle emnyama. Ucwaningo luye lwabonisa ukuba ukutya encinci ye-cacoa efunyenwe kwi-tsokolate emnyama ingaba negalelo elihle kwixinzelelo legazi, ukuxhatshazwa kwe-insulin, kunye ne-vascular and platelet. Khetha i-tsokolate emnyama kunye nepesenti ephezulu ye-cacoa. Khangela ipesenteji ephezulu (ngaphezu kwama-75 ekhulwini) ngaphandle kweshukela elongezelelweyo. Qiniseka ukuba ukhangele igramu zehydrididiyure nganye. Abantu abanesifo sikashukela bahlala bejolise kwi-15 g ye-carbohydrate nganye.
Amaqhashu. I-Popcorn yintsikelelo enesityebi esezantsi kunye ne-carbohydrate ephantsi kwinqanaba elincinci (malunga neekhephe ezi-3 eziqulethe iqukethe i-carbohydrate e-15). Iinkampani ezininzi namhlanje zenza umntu ongatshatanga asebenze-ahambe kwiiggs okanye athole ubugcisa kwaye abeke ukukhonza kwigugane, isitya sokuzonwabisa okanye isikhwama sokuhlobisa.
Nenjongo yokukhetha i-popcorn ene-air-popped okanye i-popcorn ephoswe ngeoli yeoli okanye imifuno. Gweba i-kettle corn kunye nezinye iindlela ezintle njengoko zizityebi zeshukela ezongezelelweyo.
I ziqhamo. Abantu abanesifo sikashukela bangadla iziqhamo. Noko ke, kukho iziqhamo ezithile onokufuna ukuziphepha, ezifana nezidiliya kunye neziqhamo ezomileyo. Faka isiqhamo esitsha esincinci esichaphazelekayo kwisilinganiselo se-glycemic index.
Ezinye izigqibo ezilungileyo ziza kuba iiapulo, ii-oranges, iipereya, i-grapefruit kunye namajikijolo.
Kofu. Ukuba ummkeli ungumgcini wekhofi, banokuxabisa umxube omhle kwibhayisiki yabo. Ngokuxhomekeka kwithuba lonyaka, unokukhetha umxube wexesha okanye ukhethe into engaphezulu.
Iifayi. Iifama ziza kumnandi amaninzi amaninzi namhlanje. I-tea ye-iced engenakulinganiswa okanye itiye elitshisayo yindlela ekhethekileyo yokusela i-sugary edibeneyo ekwazi ukuphakamisa i-sugar sugars . Ungathengisa itiye eliqingqiweyo elifuna ukunyuka okanye ufumane iifom yeekhegi.
Nuts. Amantongomane atyebile kwiivithamini, amaminerali, i-fibre kwaye aphantsi kwi-carbohydrate. Izifundo zibonise ukuba ukusetyenziswa kwamanzi kunganciphisa umngcipheko wesifo senhliziyo kwaye mhlawumbi kwintsholongwane ye-cholesterol. Amantongomane, afana nama-pistachios , athatha ixesha elide ukuba adle ukuze asebenze njenge-snack enkulu. Amantongomane akufanele agqitywe kwaye inxalenye ilawulwa. Ukuba kunokwenzeka, babelane nabo okanye bathenge amabhongi angabodwa. Omnye umkhonti wamantongom malunga ne-1/4 yekomityi okanye enye encinane.
Iibhola ze-cheese okanye ezinye iigourmet cheeses. I-Cheese yinto ekhethiweyo yokutya ukutya okunokuthi idibene kunye neziqhamo ezintsha. Amathuba apha apha apheli kwaye ezi zinto zilula ukufumana.
Isiselo somdiliya. Iwayini, ingakumbi iwayini ebomvu, inokuba nemiphumo ye-cardio-ekhuselekileyo xa ifakwa ngokumodareyitha. Ungathenga isipho esithile esenziwe ngaphambili okanye ubeke ndawonye omnye wakho kwi-intanethi.
> Imithombo:
> I-Corti R, i-Flammer AJ, i-Hollenberg NK, uNorman HK, uTomas LF. Icocoa kunye nempilo yengqondo. Ukuhamba. 2009; 119: 1433-1441. http://circ.ahajournals.org/content/119/10/1433