Sivile amaxesha amaninzi ukuba isidlo sakusihlwa sisidlo esibaluleke kakhulu sosuku-singakwazi ukuqala ukuqala kwemetabolism, ukuthintela ukuthanda ukutya, nokunceda abantu banciphise umzimba. Isikhalazo esiqhelekileyo "sabasidli sasidlangalaleni" kukuba abanalo ixesha ekuseni ukuba badle kwaye bafuna ingcamango yokudla kwasekuseni. Ngenxa yoko, abantu bahlala bebuza kum, "Ngaba ndinokutya ukutya okubandayo kwidlokusasa?" Nangona mhlawumbi kungcono ukutya into yokutya kwasekuseni kunanto nto, ukotya okubandayo akukona okhethwa ngumntu onesifo sikashukela ozama ukunciphisa umzimba.
Isizathu sisininzi.
Okokuqala, uphando lubonise ukuba abo bantu abanesifo sikashukela bavame ukuba ne-sugar suars engcono kunye nokulawulwa komzimba xa beqala usuku kunye neoli ephezulu, iiprotheyini ephezulu, ukutya kwasekuseni kwe-carbohydrate . Iiprotheyini kunye namafutha athambekele ekugqithiseni okuza kukugcina uzive ugcwele ixesha elide, ngokugqithiseleyo kubangele ubuninzi bekhalori. Ukongeza, iishukela zegazi zivame ukuphakama ngaphezulu emva kokusasa kwasekuseni kwaye abantu abaninzi abanqabile kwi-insulin ekuseni kusenokubangela ukuba ushukela wegazi uphuze. Ukuphakanyiswa kweeshukela zegazi kunokubangela ukwanda kweeminqumle ze-carbohydrate, ezinokukhokelela ekhaleni elingaphezulu kunye ne-carbohydrates intake, ngokuqhelekileyo kubangele ukwanda kweswekile egazini.
Okwesibini, abantu abaninzi banomdla wokutya okungaholelekanga kwikholori engaphezulu kunye ne-carbohydrates intake. Ukukhonza omnye ukotya kungomlinganiselo we-3/4. Iikhofu yesine yesine ye-cereal izakubiza i-calories ezingama-120 kunye ne-24 gram ye-carbohydrate.
Le mali ye-carbohydrate ilingana nokutya malunga neesibini zezonka kwaye oku kungenakongeza isithelo okanye ubisi kwisitya sakho. Ukutya okuqhelekileyo, okufana nekhobe ye-3/4 kunye nebhanana enye kunye nekomityi enye yobisi oluncinci iqulethe ezingama-340 kunye nama-gram angama-66 e-carbohydrate (malunga neengcezu ezine zesonka).
Nangona iikhalori ezingekho phezulu, ubuninzi bokutya buncinane kwaye umxholo we-carbohydrate uphakeme. Uninzi lwabantu abanesifo sikashukela kufuneka badle malunga ne-30-45 ye-carbohydrate yokutya kwasekuseni kwaye baninzi kakhulu xa betya ngaphantsi kwe-30 g yokutya kwasekuseni .
Okwesithathu, akusiyo yonke i-cereal eyenziwe ilinganayo. Izitshalo ezenziwe ngokucokisekileyo, ezicokisekileyo, eziphambili ze-sugary zicebile ngeekhalori, i-carbohydrate kunye noshukela. Xa ukhetha ukotya, kubalulekile ukukhetha ukotya ophantsi kweswekile kunye nephezulu kwifiber. Nenjongo yokukhetha ukotya ophantsi kweesigremu ezintandathu zeeshukela kwaye ubuncinane ezintathu igramu zefiber. Ukukhetha i-grain grain cereal yayiza kuba bhetele, njengoko uphando lubonise ukuba ukutya ukutya okunotyebileyo kunokunciphisa ingozi yesifo senhliziyo.
Kodwa, ndicinga ukuba iCereal iphile?
Ezinye izityalo ziphilile kunezinye. Ngokomzekelo, okusanhlamvu okusanhlamvu okwenziwe ngeemveliso ezinempilo ezinjengamantongomane aphilileyo, kodwa unokuba nobutyebi ngeekhalori kunye namafutha ngenxalenye encinci. Iindaba ezilungileyo kukuba ukuba ukhethe ngokuhlakanipha kwaye ubukele izicwangciso zakho, unokuzonwabisa ngokutya. Enyanisweni, izityalo ezininzi ziqiniswe ngamavithamini kunye neemaminerali, ezinokunceda abantu bahlangabezane neemfuno zabo zondlo. Kumntu onesifo sikashukela, ixesha elifanelekileyo lokutya ukutya kungenziwa ngaphambi kokuzivocavoca.
Umsebenzi wezobugcisa unceda ukutshisa ushukela (okanye i-glucose). Ukuba ungumntu othabatha imithi yomlomo okanye i- insulin engabangela ukuba ushukela wegazi uphonye, kuya kufuneka ukuba udle i-carbohydrates ngaphambi kokuzivocavoca ukukhusela i-sugar ephantsi yegazi ngexesha lomsebenzi.
Ukuba Uyakuvuyela Ukutya I-Cereal Zama Ezi Zingcebiso Ukunciphisa I-Content Carbohydrate:
- Khetha ukotya otshisayo njenge-oatmeal, iquinoa okanye enye ingqungquthela yokutya okusanhlamvu kwaye ungeze amanqwanqwana adibeneyo okanye ibhotela edibeneyo enefiber, iprotheni kunye namafutha enempilo. Umzekelo: 1/2 indebe iphekwe i-oatmeal kunye ne-3/4 indebe ye-blueberries, kunye neepunipoyi ezi-2 eziqoshiwe zi-walnuts, zine-cinnamon.
- Ukuba ukhetha ukutya okubandayo:
- Funda iilebula uze unamathele kumntu omnye, ulinganise ngekomityi yokulinganisa kwaye usebenzise isitya esincinci ukwenza isahluko sibonakale sikhulu
- Khetha ukutya okuziinkozo ezipheleleyo (isithako sokuqala kufuneka sitsho ngokupheleleyo)
- Khetha ukotya obuncinane iigremu ezintathu ze-fiber kwaye ungabi ngaphezu kwama-gram ayisithupha eshukela
- Gwema ukongeza izityalo ezomileyo, ushukela, okanye ezinye iikhalori ezivuthayo, ezifana ne-agave, ubusi, isetyhu
- Yongeza enye yokukhonza izithelo ze-fiber eziphezulu ukwenzela ukwandisa umxholo wefayibha ezifana: i-blueberries, i-raspberries, i-strawberries
- Khetha ubisi lwe-alimondi olungenambuliso nge-carbohydrate engaphantsi kunobisi beenkomo
- Yeka ubisi ngokupheleleyo kwaye wenze i-yogurt parfait: usebenzisa i-yogurt e-fat-fat e-fat that will increase protein content kwaye unciphise umxholo we-carbohydrates
Ziziphi ezinye iiBhanki eziLungileyo:
Ukuba unomntu onesifo sikashukela, unokuvavanya ukuba yeyiphi na into yokutya ekusebenzeni kangcono kuwe ngokuvavanya ushukela wegazi ngaphambi kweeyure ezimbini emva kokuba udle. Ukuba isetyhu egazini lakho lijongene nenjongo , ngoko ulandela. Uninzi lwezigulane zam zitsho ukuba iishukela zabo zegazi zihle kakhulu kwaye ziziva ziyanelisekile xa zidla ezi zinto zilandelayo:
I-Cascadian ifama ye-Organic Purityly O ®
Cheerios ®
I-Post Bran Flakes ®
Wheaties ®
IQuaker Crunchy Corn Bran ®
Kix ®
Fiber One ®
UBarbara's Bakery ® i- Puffins (iCinnamon ne-Honey Rice)
I-Kashi ® (izibonelelo ezithile), ezifana ne-Puffed Rice, GoLean
Iprotheyini ephezulu yaseKellogg's® Special K
I-Kellogg's ® Yonke i-Bran
Inqaku esuka
I-Cereal ayilona khetho oluhle kubo bonke abanesifo sikashukela, kodwa mhlawumbi kungcono kunokuba bangadli nto-nakwebonke kwaye bangongeza amavithamini, amaminerali kunye nefayibhile ekudleni kwakho kunye nokunceda ukukhusela iishukela eziphantsi kwegazi. Isihluthulelo sokutya ukutya kukutya kumnye usebenze kwaye ubukele i-add-on yakho.
Imithombo:
> Rabinovitz, HR, uBoaz, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. kunye noWainstein, J. (2013), Ibhulakufesi enkulu ebutyebi kwiiprotheni kunye neoli iphucula ulawulo lwe-glycemic ngohlobo 2 i-diabetics. Ukunyanya. i-doi: 10.1002 / oby.20654
> Lausch, Marnie. KwiNgcaciso yeSondlo soKhuseleko lweSwekile kunye neMfundo. I-Carbohydrate, iipompo ze-Insulin, kunye ne-Glucose Monitoring Technology kunye neMicandelo ekhethekileyo yokuLawula iGlycemia. 2014; V35; 2, iphepha 7-11.