Iimpazamo eziqhelekileyo ezichaphazela rhoqo iswekile yegazi

Iimpazamo eziqhelekileyo ezichaphazela rhoqo iswekile yegazi

Izinga leswekile yegazi lixhomekeke kwimikhwa umntu abambelela kuyo rhoqo. Ngokomzekelo, xa usenza umthambo rhoqo, utye ukutya okunomxube omhle weprotheyini namafutha asempilweni, usele amanzi awaneleyo, ulawule amanqanaba oxinezeleko, uze ulale ngokwaneleyo, ngoko ubani unokunandipha amanqanaba alungeleleneyo eswekile esegazini.

Kodwa kukho iimpazamo ezininzi eziqhelekileyo, kuquka ukuhlala ixesha elide yonke imihla, ukutsiba isidlo sakusasa, nokutya ukutya okucutshungulweyo, okunamafutha amaninzi, icarbohydrates esulungekileyo, kunye neswekile eyongeziweyo rhoqo, nto leyo ekhokelela ekunyukeni kwamanqanaba eswekile yegazi.

Kukho nomkhwa ombi abantu abaninzi abanesifo seswekile kunye ne-prediabetes banokungaqondi ukuba bayayenza loo nto, endaweni yokunceda imeko yabo, yonakalisa amandla abo okulawula amanqanaba eswekile yegazi.

Impazamo eqhelekileyo

Yimpazamo eqhelekileyo eyenziwa ngabanye abantu ukutya iicarbohydrates ezimbalwa kakhulu, ngakumbi ekubeni ifayibha efumaneka kwikhabhohayidrethi esempilweni efana neenkozo, iimbotyi, iziqhamo kunye nemifuno inceda ukulungelelanisa amanqanaba eswekile yegazi ngokucothisa ukufunxwa kunye nokukhululwa kweswekile (iswekile) egazini. Enyanisweni, iSebe lezoLimo lase-US lezoLimo kunye nezeMpilo kunye neeNkonzo zoLuntu zibika ukuba ngaphezu kwe-90% yabasetyhini kunye ne-97% yamadoda ayidli i-25 ecetyiswayo kwi-38 grams yefiber ngosuku. Kwakhona, into edla ngokutyiwa ziicarbs ezicutshungulwe kakhulu eziye zahluthwa ifayibha - ezinokuthi zikhokelele kwi-spikes kumanqanaba eswekile yegazi kunye nakwiminqweno yokutya. Ngenxa yoko, kukho ukungaqondi kakuhle ukuba uninzi, ukuba alukho zonke, iicarbohydrates zimbi. Ngokutsho kwamaZiko e-US oLawulo lweSifo kunye noThintelo (CDC), ukutya okune-carb ephantsi yenye yezona ntlobo zidumileyo zokutya ezilandelwa ngabantu abadala e-United States, kunye nokutya okuphantsi kwe-carb kuphindwe kabini ekuthandeni kwiminyaka yamuva xa kuthelekiswa noku. ishumi leminyaka elidlulileyo.

Ukutya okune-carb ephantsi kakhulu akubandakanyi iziqhamo ezithile, imifuno, iimbotyi kunye neenkozo ezipheleleyo, eziyimithombo egqwesileyo yefiber yokutya kumzamo wokulawula iswekile yegazi. Ngoko ke, kukho iintlobo ezintathu ezahlukeneyo zecarbohydrates ezifumaneka ekutyeni: iswekile, istatshi, kunye nefiber. Ngamnye uneempembelelo ezahlukeneyo kumanqanaba eswekile yegazi. Nganye kwezi carbohydrates zingahlelwa njengento elula okanye eyinkimbinkimbi kuxhomekeke ekubunjweni kwazo kunye nokuba zifakwe ngokukhawuleza kangakanani kwigazi.

I-carbohydrates elula - efumaneka kwi-sweeteners efana neswekile yetafile kunye ne-syrups - iqulethe iamolekyu enye okanye ezimbini zeswekile ezinokuthi ziqhekeke ngokulula, zisetyenziswe njengomthombo wamandla ngokukhawuleza, kwaye zibangele ukuba amanqanaba eshukela egazi anyuke ngokukhawuleza.

Kwelinye icala, iintlobo ezithile zesitatshi ezifana nesitatshi esicothayo kunye nesitatshi esinganyangekiyo esifumaneka kwimifuno, iimbotyi kunye neenkozo ezipheleleyo ziikhabhohayidrethi ezintsonkothileyo ezinamatyathanga amade eemolekyuli zeswekile ezithatha ixesha elide ukwetyiswa-oku kuthetha ukuba zibangela ukuba amanqanaba eswekile egazi anyuke ngakumbi. kancinci.

Ngelixa iicarbohydrates ezilula kunye nesitatshi ziqhekeke zibe ziimolekyuli zeswekile, ifayibha yicarbohydrate entsonkothileyo ekhethekileyo efumaneka kukutya kwezityalo okungenakwetyiswa. Idlala indima ebalulekileyo ekucutheni ukufunxwa kweswekile kwaye ngaloo ndlela ithintele ukunyuka kweswekile yegazi-iyenza ibe yikhabhohayidrethi ebalulekileyo kulawulo lweswekile yegazi.

Ifiber enyibilikayo ngakumbi

Xa umntu ejonge ukufezekisa iswekile yegazi engcono, kulula ukugxila kubuninzi kunomgangatho we-carbohydrates abayidlayo. Kodwa uphando lubonise ukuba ukuphuculwa kancinci kancinci kwifiber intake kunokunceda ukufezekisa le balance.

Kukho iindidi ezimbini zefiber ezinceda ukulawula iswekile yegazi, ezizezi, i-soluble ne-insoluble fiber. Kanye njengoko igama libonisa, ifayibha enyibilikayo idibanisa namanzi emathunjini ukuze yenze into efana nejeli enokucothisa ukufunxwa kweglucose, inceda ukuthintela i-spikes yeswekile yegazi kunye nokunciphisa umngcipheko wohlobo lwe-XNUMX yeswekile. Ifiber enyibilikayo ibophelela kwi-cholesterol emathunjini kwaye iyisuse emzimbeni ngesitulo. Le nkqubo inokunciphisa amanqanaba e-cholesterol kwaye ithintele iingxaki zesifo seswekile ezifana nesifo senhliziyo. Imizekelo yeecarbohydrates ezinefiber enyibilikayo ziquka ii-apile, amaqunube, ioats, iimbotyi, ii-ertyisi kunye neeavokhado.

Kukwakho nefiber enganyibilikiyo, eluhlobo olunganyibilikiyo emanzini kwaye luhlale luqinile njengoko luhamba emathunjini. Ucwaningo lwe-2018 olupapashwe kwi- Nutrition lufumene ukuba ukutya okucebileyo kwi-fiber e-insoluble (ikakhulukazi kwimithombo yengqolowa epheleleyo) kunokuphucula ukunyanzeliswa kwe-insulin kunye nokunciphisa umngcipheko wokuphuhlisa uhlobo lweswekile ye-2. Ucwaningo lwe-2020 olupapashwe kwi-Journal ye-PLoS Medicine, lufumene ukuba ukutya i-35 grams ye-fiber yokutya ngosuku ingakhokelela ekunciphiseni i-A1C - umlinganiselo wezinga leshukela egazini kwixesha leenyanga ezintathu - kunye nokunciphisa ishukela egazini kunye namanqanaba okumelana ne-insulin, xa kuthelekiswa nokutya okuphantsi kwifiber ye-15 grams kuphela namhlanje.

Iingcebiso ezibalulekileyo

Iingcali zempilo zibonelela ngeengcebiso ezinokuthi zisetyenziswe ukongeza ifayibha engaphezulu ekutyeni nakwisnacks, ngolu hlobo lulandelayo:
• Faka endaweni yeenkozo ezicujiwe kakhulu kunye ne-wholegrain efanayo, njenge-oats, ibuckwheat, iquinoa, kunye nerayisi emdaka.

• Ukutya amandongomane kunye nembewu, njengeeamangile, iipistachios, amandongomane, imbewu yethanga, imbewu ye-chia kunye neflakisi.
• Yitya iziqhamo kunye nemifuno ngaphandle kokususa ixolo, njengoko ixolo lithwala ngaphezu kwe-30% yefiber efumaneka kwiziqhamo kunye nemifuno.

• Bandakanya iimbotyi, ii-ertyisi kunye neembotyi ekutyeni, njengoko zizele yifayibha kunye neprotheyini.

Uqikelelo lukaMaguy Farah lwehoroscope yonyaka ka-2023