Kubantu abanesifo sikashukela, nanka lawa macebiso okudla kwasekuseni

Kubantu abanesifo sikashukela, nanka lawa macebiso okudla kwasekuseni

Abaningi bethu baye bezwa isisho esithi “isidlo sasekuseni siyisidlo esibaluleke kakhulu sosuku,” futhi nakuba kunemibono ehlukene ngale nkulumo edumile, akungabazeki ukuthi imikhuba yasekuseni inomphumela emzimbeni. Uma kuziwa kushukela wegazi, kunezici eziningi eziwela ngaphansi kwalesi sikali futhi lokho umuntu akudlayo (noma angakudli) kungaba phezulu ohlwini. Nakuba abantu abanesifo sikashukela kufanele bakhathazeke ngokukhethekile ngokulawula ushukela wabo wegazi, kuyinzuzo yawo wonke umuntu ukugwema imikhuba eyenza kube nzima ngemizimba yethu ukugcina amazinga kashukela egazi enempilo.

Ngokombiko oshicilelwe yi-It This Not That, imikhuba emine yesidlo sasekuseni embi kakhulu yoshukela wegazi yile:

1- Ukungadli i-fiber eyanele

I-fiber iyisakhi esibalulekile esenza imisebenzi eminingi, kusukela ekuthuthukiseni ukugaya njalo kanye ne-cholesterol yegazi ekwandiseni imizwa yokugcwala kanye nokunciphisa ukukhishwa kwama-carbohydrates egazini.

Lapho umuntu edla isidlo sasekuseni esine-fibre ephansi futhi ecebile ngamakhabhohayidrethi, njengesithombo esimhlophe esinojamu, ama-carbohydrates esidlweni azofika emgudwini wegazi ngokushesha kunokuba ama-carbohydrate afanayo adliwe nge-fiber ephezulu.

Ukwanda okusheshayo kwama-carbohydrate kungabangela ukuthi ushukela wegazi ukhuphuke futhi wehle ngemva kokudla, okungase kuthinte amazinga wamandla kanye nesifiso sokudla.

Kubantu abangenaso isifo sikashukela, umzimba uhlome kahle nge-insulin ukuze usize kule nqubo. Nokho, ngokuhamba kwesikhathi, amandla omzimba okusabela ngokuphumelelayo kulokhu kwanda kukashukela angase anciphe. Ukuze ulinganise impendulo edingekayo evela kumanyikwe, izazi zokudla zeluleka ukufaka i-fiber ekudleni kwasekuseni.

Umthetho omuhle wesithupha uwukuba okungenani ube negramu engu-1 yefayibha kuwo wonke amagremu ama-5 wamacarbohydrate. Lesi zibalo esilula singenziwa lapho ubheka iphaneli ye-Nutrition Facts, futhi lapho ungabaza, shintsha isinkwa esimhlophe ngezinhlamvu eziphelele futhi wengeze izithelo ekudleni kwasekuseni, kanye nokunye ukudla okune-fiber ephezulu, njenge-oatmeal, i-buckwheat nemifino.

2- Ukungadli ukudla kwasekuseni

Nakuba kungase kube nemibono ehlukene mayelana nokuthi kubaluleke kangakanani ukudla isidlo sasekuseni, kunezimpendulo ezithile ezithinta umzimba ezenzeka ngokukweqa. Eqinisweni, ucwaningo oluthile lwabantu abanesifo sikashukela sohlobo loku-XNUMX lwaphawula ukuthi ukweqa ukudla kwasekuseni kwakuhlotshaniswa nokugxiliswa okuphezulu kwesilinganiso sikashukela egazini kanye nethuba eliphansi lokulawula okuhle kwe-glycemic.

Lokhu kuhlola kuyakhathaza kakhulu ngoba ukulawulwa kabi kukashukela egazini kubantu abanesifo sikashukela kwandisa ingozi yenhliziyo nesifo sezinzwa nokulimala kwezinso, kanye nokonakala kwezinye izitho nezicubu.

Kulabo abangenaso isifo sikashukela, ukweqa ukudla kwasekuseni kungaba nomphumela ophambene. Ngesikhathi sokuzila ukudla isikhathi eside, njengalapho weqa ukudla kwasekuseni, amazinga kashukela egazini kungenzeka ehle. Kwabanye, lolu shintsho lungase lungabonakali; Kwabanye, ushukela wegazi ophansi ungaholela ezimpawu ze-hypoglycemia, njengokushaya kwenhliziyo okusheshayo, ukuthuthumela, ukujuluka, ukucasuka kanye nesiyezi.

3- Inani eliphansi lamaprotheni

Ukudla okunomsoco yilokhu okuqukethe ama-carbohydrate, amaprotheni, i-fiber namafutha. Uma ukudla kungenazo zonke lezi zithako, amazinga amavithamini namaminerali azokwehla, okungaholela ekukhuphukeni kukashukela egazini.

Umzimba wenza umzamo omkhulu wokudiliza futhi ugaye amaprotheni, futhi lapho umuntu edla lesi sakhi kanye nama-carbohydrate, kungabambezela ukuphuma kwama-carbohydrate egazini.

4- Ukuntuleka kwamafutha anempilo

Ngokufanayo namaprotheni, amafutha nawo abambezela ukugaya kwama-carbohydrate, okusiza ukunciphisa amathuba okuba noshukela ophezulu egazini. Amafutha anempilo nawo abhekwa njengezakhi ezigcwele, okusho ukuthi umuntu uzozizwa egcwele isikhathi eside ngemva kokudla kwasekuseni. Ngenxa yezinzuzo ezigcwele zamafutha, ukudla okulinganiselayo okuhlanganisa lezi zakhi zomzimba kungase kukhawulele ukudla okulula kanye nokuphakela osayizi ukuze kusize ukuqhubeka nokulawula ushukela wegazi.

Amafutha anempilo, njengamafutha angacushiwe atholakala kukwatapheya, amantongomane namabhotela amantongomane, anganciphisa ukuvuvukala emzimbeni futhi ngokuvamile awadingi ukulungiswa okuningi ngaphambi kokuwahlanganisa esidlweni. Isibonelo, engeza uhafu kakotapheya kuthosti yezinhlamvu eziphelele esikhundleni sikajamu, engeza ibhotela lamantongomane kuma-apula ukuze uthole iphrotheni namafutha, bese ufafaza ibhotela lamantongomane.