Esinye isizathu sokudla isidlo sasekuseni
Kungenzeka ukuthi uzwile ukuthi ukudla kwasekuseni yilokudla okubaluleke kakhulu kosuku: luqala umzimba wakho futhi luvame ukubeka isiteji sokuthi ukukhetha kwakho kokudla kuyoba kuhle kanjani okusele kosuku. Kodwa umbuzo uhlala: yini okufanele uyidle kwasekuseni? Ucwaningo lwamuva lubonisa ukuthi ukuqala usuku lwakho olunamafutha amakhulu, amafutha aphezulu kanye naphezulu asemaphaketheni angakusiza ukuthuthukisa ukulawulwa ushukela wegazi nokusiza ekulahlekeni kwesisindo kubantu abane-type 2 yesifo sikashukela.
Esinye isifundo, ababambiqhaza babenomsebenzi wokudla kwasekuseni, ama-carbohydrate aphezulu, aphezulu, aphezulu, aphezulu (ama-carbohydrate aphansi) izinyanga ezintathu. Isidla sasekuseni esikhulu sikhishwe ngamakholori angu-33% wezinsuku zonke. Abacwaningi bathola ukuthi labo bantu abanikezwa ngesidlo sasekuseni esinamaprotheni amakhulu nakakhulu aphezulu, banciphisa kakhulu i-hemoglobin A1c (-4.62% kuya kwe--1.46%; P = 0.047) kanye nokunciphisa ukucindezelwa kwegazi (-9.58 kuya kwe--2.48 mmHg; P = 0.04). Cishe bonke abantu abakhuluphele ngokweqile abanesifo sikashukela esikhungweni se-big-breakfast bakwazi ukunciphisa imishanguzo yabo, futhi akukho muntu weziguli ezincane zeqembu lasekuseni abakwazi ukuhlangabezana nalomgomo. Womabili amaqembu alahlekelwe ngesisindo esilinganayo (<1kg).
Yini Engayenza Ngalokhu?
Ngenkathi iqembu eladla elikhudlwana, i-carbohydrate ephansi, isidlo sasekuseni esiphakeme samaprotheni / amafutha aphakeme akwazi ukunciphisa imithi nokucindezelwa kwegazi, kwakungekhona ngoba balahlekelwa isisindo.
Esinye isizathu esenza ukuthi ishukela legazi liphuculwe ukuthi i-sugar sugars ivame ukuphakama ekuseni futhi, uma udla ukudla okukhulu kwe-carbohydrate lapho ushukela wakho wegazi usuvele usukhulile, ushukela wegazi lungahlala luphakeme usuku lonke. Isibindi sikhiqiza ushukela kusihlwa uma usebusweni bokuzila.
Abanye abantu bavukela ushukela wegazi ophakeme ekuseni - lokhu kubizwa ngokuthi yi- dawn phenomenon . Kanti futhi, abantu bavame ukuba nesifo se-insulin ngaphezulu ekuseni; i-insulin ayisebenzise kangako ekulethe ushukela emaqenjini okuwasebenzisa amandla. Ukudla ukudla okuphansi kwe-carbohydrate kusho ushukela omncane ongena egazini futhi kungadingeki i-insulin encane. Umphumela wokuphela kungcono ushukela wegazi. Okokugcina, ukudla isidlo sasekuseni se-carbohydrate ephakeme njengebhalethi, noma isitsha esikhulu se-cereal kungase kubangele ukuthanda izidakamizwa eziningi emini, okuholela ekushukela kwegazi. Lezi zinhlobo zokudla zibangela ukuba ushukela wegazi uphephe ngesivinini esisheshayo. Okulandelayo kuyiphuphuka emashukela egazi okungabangela ukufisa.
Singayisebenzisa Kanjani Lezi Zitholakala Ekuphileni Kwamalanga Nsuku?
Kunzima ukukhiqiza uma kuziwa ngesifo sikashukela, kodwa i-carbohydrate engezansi, isidlo esiphakeme samaprotheni okwekusasa cishe sizuzisa. Kungasiza nge-insulin ekuseni ukumelana nokunciphisa ukulangazelela usuku lonke. Noma kunjalo, ukudla okuphansi kwe-carbohydrate akusho ukuthi akukho ama-carbohydrates. Awufuni ukugwema ama-carbohydrate ngokuphelele, kunalokho uhlose ukudla cishe ama-gramu angu-30 ama-carbohydrate okwekusasa. Ngokuphambene nokudla kwasekuseni kwe-fat fat, kuhloswe ukuba udle fat modified ikakhulukazi uma uzama ukunciphisa umzimba.
I-fat is nutrient ebalulekile kodwa inamaphesenti amaningi kabili ngegremu ngayinye kune-carbohydrate namaprotheni.
Yimaphi Ama-Carbohydrate Kufanele Ngidle?
Ama-carbohydrate enkampanini aphethwe yi-fiber futhi acutshungulwa kancane yizinqumo zakho ezinhle kakhulu. Ama-fibre asiza ukunciphisa izinga lapho i-glucose ingena egazini, elingasiza ekufezeni ukuphathwa kahle kwe-ushukela wegazi. Ukudla okunempilo kugcina ugcwele futhi kungasiza ekunciphiseni i-cholesterol embi. Ama-carbohydrate acebile fiber afaka izithelo, imifino, izithelo (ubhontshisi), kanye nezinhlamvu ezigcwele. I-American Heart Association ithi ukudla okucebile okusanhlamvu konke kungasiza ukunciphisa ingozi yesifo senhliziyo.
Izibonelo zeProtheni Ephezulu, i-High Fiber, i-30-gram I-Carbohydrate Breakfast:
- 3 amaqanda abamhlophe abamhlophe + 1 iqanda lonke, ne-½ inkomishi isipinashi ephekwe, i-¼ indebe ehlwitha ushizi ophansi kanye nezinhlayi ezimbili zesinkwa esiphelele (100% ukolweni wonke, i-rye noma isinkwa se-oat)
- 1 I-yogurt yamaGreki engewona fat ihlanganiswe no-½ indebe ephansi yamafutha e-cottage shizi, ¾ indebe ye-blueberries, no-2 Tbsp ama-alimondi aqoshiwe
- I-muffin engu-1 yonke ye-nginisi yesiNgisi ene-2 Tbsp ibhotela le-peanut kanye nama-strawberries ambalwa ahlosiwe, ama-2 tincetu ezincane ze-sodium turkey
- ½ inkomishi ephekwe i-oatmeal, ne-½ inkomishi ye-peaches eqoshiwe, ne-1 Tbsp yokudla okuyi-flix kanye nama-white white abilisiwe abomvu
* Xhumana njalo noMdokotela wakho wesidlo noma uMdokotela ngaphambi kokuba uqale uhlelo olusha lokudla.
> Imithombo:
I-Rabinovitz, HR, uBoaz, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. kanye noWainstein, J. (2013), Isidlo sasekuseni esikhulu esineziprotheyini namafutha sithuthukisa ukulawulwa kwe-glycemic ngohlobo lwe-2 abanesifo sikashukela. Ukukhuluphala. i-doi: 10.1002 / oby.20654
I-American Heart Association