Iingcebiso ezi-4 zokubandakanya iziqhamo kwisicwangciso sakho sokutya
Usenokuba uvile ngexesha elithile ukuba awukwazi ukutya isityalo ukuba unesifo sikashukela. Mhlawumbi umntu wandixelela ukuba i-watermelon kunye neebhanana zivaliwe ngenxa yokuba zihle kakhulu. Akukho nanye yale nyaniso yinyani. Unokonwabela iziqhamo, ufuna ukuba wenze izigqibo ezifanelekileyo malunga neziqhamo kunye nokuba ungakanani ukutya.
Iziqhamo kunye nesifo sikashukela
Iintlobo zinemivuzo eninzi yezempilo kwaye zinokunceda ekudleni kwesifo sikashukela ukuba sidliwe ngokumodareyitha.
Isihluthulelo sokutya isiqhamo kukuqinisekisa ukuba udla iintlobo ezifanelekileyo kwiindawo ezifanelekileyo.
Ngokomzekelo, iziqhamo zinefiber. I-Fiber inokukunceda ukukhusela i-spikes ye-sugar spikes, udonsa i-cholesterol kude nentliziyo yakho, kwaye uncede uzive ugcwele, kukubangela ukuba udle ngaphantsi. Iintlobo nazo ziyimithombo eninzi kakhulu yamavithamini kunye neemaminerali, ezifana ne-potassium, enokukunceda ukunciphisa uxinzelelo lwegazi .
Kwiphepha le-flip, isiqhamo sine-carbohydrate kwaye iqukethe iswekile yendalo ebizwa ngokuthi i-fructose. I-carbohydrates, ingaba isonka, ubisi, i-yogurt, iitapile, okanye iziqhamo, ziyaqhekeka kwaye ziguquke zibe ushukela okanye i-glucose. Ngenxa yoko, kunconywa ukuba abantu abanesifo sikashukela babone ukuba bangaphi i-carbohydrate abayidlayo , kubandakanywa neziqhamo zokutya.
Xa ukhetha isiqhamo uza kufuna ukuthatha iingcebiso ezimbalwa.
Gwema izithelo ezomileyo kunye neeJaji zezithelo
Isiqhamo esomeleyo, ingakumbi xa sithandeka, siphezulu kwi-carbohydrates ngokukhonza ngaphezu kwezityalo zendalo.
Iqulethe i-sugar sugar kuba i-sugar is added to taste it and can be lower in fiber xa isikhumba sisusiwe. Iingqayi ezimbini zeewayini ezivuniweyo (1 iyunithi) ziya kukuhlawula: iikhalori ezili-100, i-23 gram i-carbohydrate kunye ne-18 grams ishukela. Oku kuvelisa ama-5 amathispuni eshukela.
Kukulungele ukuba ugweme zonke izandi ziselo .
Ngama-100 ekhulwini kwijusi yeziqhamo, kubangela i-spikes esheshayo kwiishukela zegazi kuba inyama yesiqhamo, enefiber, ilahliwe. Kwakhona kulula ukusela isamba esingaphezulu kweekhalori ngaphandle kokuyiqonda. Umzekelo, ii-ounces ezi-4 zeepesenti eziyi-100 zelisi eziqhamo ziqukethe iekorikhi ezingama-60, i-15 grams i-carbohydrate, kunye ne-15 grams ishukela.
Esikhundleni sezityalo ezomileyo okanye i-juice yesithelo, khetha i-fruit whole-fresh, efriziwe, okanye emathinini-ngaphandle kweshukela.
Gcina iNgxenye ekuHlola
Ukuba ulandela isicwangciso sokutya esingagqibekanga, esilungelelaniso se-carbohydrates, kufuneka uvelise kwiziqhamo njengokhetho lwe-carbohydrate. Xa ukhetha iziqhamo, zama ukunamathela kwisiqhamo esinye esilungiselela isidlo okanye ukutya kunye nokunciphisa iziqhamo zakho ezingekho ngaphezulu kweyesibini ukuya kweyesithathu ngosuku.
Gcina ukhumbule ukuba esinye isiqhamo sikhonza malunga ne-15 gram ye-carbohydrate. Ingakanani isiqhamo ngasinye onokuyidla ngaphakathi kwaloo myinge oza kuxhomekeka kuyo kuya kuxhomekeka kwintlobo yesityalo. Nalu uluhlu lwezinto ezithathwa ngokuba zikhonza iziqhamo eziqhelekileyo:
- Icandelo elincinci (ii-ounces ezi-4) i-apula, i-orange, ipereach, pear, okanye iplamu
- 1/2 ibhanana eliphakathi
- 2 encinci okanye 1 i-tangerine enkulu (i-ounces total)
- 2 encinci (ii-2 iununci nganye) kiwi
- 4 encinci (i-1 nganye nganye) iipricot
- malunga nekombe ye-melon (i-cantaloupe, i-watermelon, okanye i-honeydew)
- Ezilidiliya ezili-15
- 1/3 imango ephakathi
- 1 1/4 indebe yeerberberries
- 3/4 indebe yeblueberries
- 1 inkomishi i-raspberries kunye nama-blackberries (aqule i-8 gram ye-fiber)
Kukho iziqhamo omele uzilumke ngazo. Ngokomzekelo, kunconywa ukuba iibhanana, i-cherries, iidiliya, imango, neyinanimpu idliwe kuphela kwimilinganiselo engancinci (okanye igwenywe ngokupheleleyo ) njengoko ingenza i-spike esheshayo kwiishukela zegazi.
Ukuba ukhangele ukufumana ixabiso elikhulu kwinxalenye enkulu, uya kufuna ukukhetha iziqhamo eziphezulu kakhulu kwifiber, ezifana namajikijolo. Umzekelo, ungadla i-1/4 indebe yeerberberries ngeekhalori ezingama-60, i-gram ye-carbohydrate engama-3,5, i-3.5 gram fiber kunye ne-7.5 gram ishukela okanye i-1/2 yebhanana ephakathi ephakathi kweekhalori ezingama-60, i-gram ye-carbohydrate engama-2, i-2 gram fiber kunye 8 iishukela zeshukela.
Khetha iziqhamo nge-Index ye-Glycemic Index
I-American Diabetes Association iphakamisa ukuba ukhetha iziqhamo ezinomlinganiselo ophantsi we- glycemic index . Inkcazo ye-glycemic, okanye i-GI, isetyenziswe njengendlela yokujonga indlela ukutya okunomdla we-carbohydrate kuphakamisa i-blood glucose.
Ukutya kubalwa ngokusekelwe kwindlela abaphakamisa ngayo iishukela zegazi xa kuthelekiswa nokutya okubhekiselele kweso sifana okanye isinkwa esimhlophe. Ukutya ngeGI ephakamileyo kuya kuphakamisa i-glucose yegazi ngaphezu kweyokutya kunye neGI ephakathi okanye ephantsi.
Iziqhamo ezininzi zinama-GI aphantsi, ngaphandle kwephayinaphu kunye ne-melon. Oko akuthethi ukuba awuyi kudla iinanapple kunye ne-melon, kodwa ukuba uyaphawula ukuba i-sugar spikes yakho emva kokutya, kukulungele ukuwaphepha kwikamva.
Wonke umntu unokutya kwakhe okubakho, okuza kutyumbela iishukela zegazi ngaphezu kwamanye. Unokufumanisa ukuba uvelisa isiqhamo, oko kukuchaphazela ushukela wegazi. Kwakhona, kufuneka uqaphele ushukela wakho ukuze ubone ukutya okukuphi okusemandleni akho.
Yibani ngeProteyini
Abanye abantu bafumanisa ukuba ukudibanisa iziqhamo kunye neprotheni kunokuncedisa ukunciphisa ukunyuka kwiishukela zegazi. Unokwenza oku ngokufaka iziqhamo kwisabelo sakho semfuyo ye-carbohydrate okanye udibanise iprotheni kwisiqhamo sakho.
Umzekelo:
- 1 4-ounce i-apple slice ne-1 isipuni se-almond butter
- I-cup 1 e-raspberries ene-1 encinci ye-yogurt yogric
- 1 i-peach encinci ene-1/2 indebe ye-fat cottage cheese
ILizwi
Ingcamango yokuba kufuneka ugweme iziqhamo kwisondlo sokutya ngesifo sikashukela yimbali. Nangona kunjalo, kubalulekile ukuba wenze ukhetho olungcono kwaye uhlale ucinga i-carbohydrates kwiziqhamo, eziya kuguqula iswekile kwaye zingabangela ukuba i-spike ishukela lakho legazi. Khetha ngokuhlakanipha uze ugcine iziqendu zakho phantsi kolawulo kwaye kufuneka ufumane iziqhamo ezithile. Ukuba unemibuzo, qiniseka ukucela ilungu leqela lakho lezempilo.
> Imithombo:
> I-American Diabetes Association. Inkcazo yeGlycemic kunye nesifo sikashukela. 2014.
> I-American Diabetes Association. Ukwenza izinto zokutya eziphilileyo: izityalo. 2016.
> Higdon J, et al. Isiko soLwazi lweMicronutrient: Potassium. ILinus Pauling Institute. 2010.