Kubantu abanesifo seswekile, nanga ezi ngcebiso malunga nesidlo sakusasa

Kubantu abanesifo seswekile, nanga ezi ngcebiso malunga nesidlo sakusasa

Uninzi lwethu lukhe lweva intetho ethi "isidlo sakusasa sesona sidlo sibalulekileyo sosuku," kwaye ngelixa kukho izimvo ezahlukeneyo malunga neli binzana lidumileyo, alithandabuzeki elokuba imikhwa yesidlo sakusasa inefuthe emzimbeni. Xa kufikwa kwiswekile yegazi, kukho izinto ezininzi eziwela phantsi kwesi sikali kwaye oko umntu akutyayo (okanye angatyiyo) unokuphezulu kuluhlu. Ngelixa abantu abanesifo seswekile kufuneka baxhalabele ngakumbi ekulawuleni iswekile yegazi, kukulungele wonke umntu ukuphepha imikhwa eyenza kube nzima emizimbeni yethu ukugcina amanqanaba eswekile esempilweni.

Ngokwengxelo epapashwe yi-It This Not That, eyona mikhwa imbi yesidlo sakusasa seswekile yegazi yile:

1- Ukungatyi ifayibha ngokwaneleyo

Ifayibha sisakhamzimba esixabisekileyo esenza imisebenzi emininzi, ukusuka ekuphuculeni ukwetyisa rhoqo kunye ne-cholesterol yegazi ukuya ekwandiseni iimvakalelo zokuhlutha kunye nokucothisa ukukhutshwa kweecarbohydrates egazini.

Xa umntu esitya isidlo sakusasa esiphantsi kwefayibha kunye nezityebi kwi-carbohydrates, ezifana ne-toast emhlophe enejam, i-carbohydrates ekutyeni iya kufikelela kwigazi ngokukhawuleza kunokuba i-carbohydrates efanayo idliwe kunye nomxholo ophezulu wefayibha.

Ukunyuka ngokukhawuleza kwe-carbohydrates kunokubangela ukuba iswekile yegazi inyuke kwaye iwe emva kokutya, oku kunokuchaphazela amanqanaba amandla kunye nokutya.

Kubantu abangenaso isifo seswekile, umzimba uxhotyiswe kakuhle nge-insulin ukuze uncede kule nkqubo. Nangona kunjalo, ekuhambeni kwexesha, amandla omzimba okuphendula ngokufanelekileyo kolu lwando lweswekile anokuncipha. Ukumodareyitha impendulo efunekayo kwi-pancreas, izazi zezondlo zicebisa ukubandakanya i-fiber kwisidlo sasekuseni.

Umgaqo omhle wesithupha kukuba ubuncinane ube ne-1 gram yefiber kwi-5 grams ye-carbohydrates. Le mathematika elula inokwenziwa xa ujonga iphaneli yeNgcaciso yeZondlo, kwaye xa ungathandabuzeki, buyisela isonka esimhlophe kunye neenkozo ezipheleleyo kwaye ungeze iziqhamo kwisidlo sakusasa, kunye nokunye ukutya okune-fiber ephezulu, njenge-oatmeal, i-buckwheat kunye nemifuno.

2- Ukungatyi isidlo sakusasa

Ngelixa kunokubakho iimbono ezahlukeneyo malunga nokuba kubaluleke kangakanani ukutya isidlo sakusasa, kukho iimpendulo ezithile zomzimba ezenzeka xa usitsiba. Ngapha koko, olunye uphononongo lwabantu abanesifo seswekile sohlobo loku-XNUMX lwaphawula ukuba ukweqa isidlo sakusasa kwayanyaniswa noxinzelelo oluphezulu lweswekile yegazi kunye namathuba asezantsi olawulo olulungileyo lwe-glycemic.

Olu qwalaselo lubhekiselele ngakumbi kuba ukulawulwa kakubi kweswekile yegazi kubantu abanesifo seswekile kwandisa umngcipheko wentliziyo kunye nesifo semithambo-luvo kunye nomonakalo wezintso, kunye nokonakala kwamanye amalungu kunye nezicubu.

Kwabo bangenaso isifo seswekile, ukweqa isidlo sakusasa kunokuba nefuthe elichaseneyo. Ngexesha lokuzila ukutya ixesha elide, njengaxa utsiba isidlo sakusasa, amanqanaba eswekile yegazi anokuthi ehle. Kwabanye, olu tshintsho lusenokungabonakali; Kwabanye, iswekile ephantsi yegazi inokukhokelela kwiimpawu ze-hypoglycemia, ezifana nokubetha kwentliziyo ngokukhawuleza, ukungcangcazela, ukubila, ukucaphuka kunye nesiyezi.

3- Inani eliphantsi leprotheni

Isidlo esilungeleleneyo seso siqulethe i-carbohydrates, iprotheni, i-fiber kunye namafutha. Ukuba isidlo asinazo zonke ezi zithako, amanqanaba eevithamini kunye neeminerali ziya kuba ngaphantsi, ezinokukhokelela kwishukela ephezulu yegazi.

Umzimba wenza umgudu omkhulu wokuqhawula kunye nokwetyisa iprotheni, kwaye xa umntu esitya esi sondlo kunye ne-carbohydrates, sinokucothisa ukukhutshwa kweecarbohydrates egazini.

4- Ukunqongophala kwamafutha anempilo

Ngokufanayo neeproteni, amafutha nawo acothisa ukucolwa kwecarbohydrates, nto leyo enceda ekunciphiseni ukubakho kweswekile ephezulu egazini. Amafutha anempilo nawo athathwa njengezondlo ezihluthayo, okuthetha ukuba umntu uya kuziva ehluthi ixesha elide emva kwesidlo sakusasa. Ngenxa yeenzuzo ezigcweleyo zamafutha, izidlo ezilungeleleneyo ezibandakanya ezi zondlo zinokunciphisa ukutyiwa kunye nobukhulu bokutya ukuze kuncediswe ngakumbi ulawulo lweswekile yegazi.

Amafutha anempilo, afana namafutha angaxutywanga afumaneka kwi-avocados, amandongomane kunye ne-nut butters, anokunciphisa ukuvuvukala emzimbeni kwaye kaninzi akafuni ukulungiswa kakhulu ngaphambi kokuba afakwe kwisidlo. Umzekelo, yongeza isiqingatha seavokhado kwithowusti yengqolowa endaweni yejam, yongeza ibhotolo yendongomane kwii-apile ukuze ufumane iprotein kunye nokunyusa amafutha, kwaye ufefe ibhotolo yamandongomane.