Sizwile izikhathi ezingenakubalwa ukuthi ukudla kwasekuseni kudla isidlo esibaluleke kakhulu sosuku-kungagxuma ukuqala imetabolism, kuvimbele ukuthanda ukudla, futhi kusize abantu balahlekelwe isisindo. Isikhalazo esivame kakhulu sokuthi "abangadli ukudla kwasekuseni" ukuthi abanaso isikhathi ekuseni ukuze badle nokuthi bafuna imibono yasekuseni esheshayo. Ngakho-ke, abantu bavame ukungibuza, "Ngingadla yini ukudla okubandayo kwasekuseni?" Nakuba kungcono ukuthi udle okuthile kwasekuseni kunalutho nhlobo, uketshezi olubandayo ngokuvamile akuyona into engcono kunazo zonke umuntu onesifo sikashukela ozama ukunciphisa umzimba.
Isizathu siyi-multi-factorial.
Okokuqala, ucwaningo luye lwabonisa ukuthi labo bantu abanesifo sikashukela bavame ukuba neshukela legazi elingcono nokulawulwa kwesisindo lapho beqala usuku ngamafutha aphakeme, amaprotheni aphezulu, kwasekuseni kwe-carbohydrate . Amaprotheni namafutha athambekele ekugcokeni okunye okungakugcina uzizwa ugcwele isikhathi eside, okwenza kube nokudla okuncane kakhulu kwekhalori. Ngaphezu kwalokho, ushukela wegazi uvame ukuphakama ngemva kokudla kwasekuseni futhi abantu abaningi banamathele kwi-insulin ekuseni futhi kungabangela ukuba ushukela wegazi uphephe. Izishukela zegazi eziphakeme zingabangela izifiso ezengeziwe ze-carbohydrate, ezingabangela ukhalisa ngokweqile nokudla kwe-carbohydrate, ngokuvamile okubangelwa ushukela ngokweqile egazini.
Okwesibili, abantu abaningi badla ngokudla okudliwayo okungaholela ekhaleni elidlulayo kanye ne-carbohydrate. I-cereal eyodwa yokukhonza iyinhlamvu engaba ngu-3/4. Ikomishi yesithathu yesine ye-cereal izokubiza cishe ngamakolori angu-120 nama-gramu angu-24 we-carbohydrate.
Lesi silinganiso sama-carbohydrate silingana nokudla cishe izingcezu ezimbili zesinkwa futhi lokhu ngaphandle kokungeza izithelo noma ubisi esitsheni sakho. Ukudla okuvamile, okufana nekhamera le-3/4 ngebhanana elilodwa nekomishi elilodwa lobisi olunamafutha aphansi liqukethe cishe ama-khalori angu-340 nama-66 amagremu we-carbohydrate (cishe izingcezu ezine zesinkwa).
Nakuba ama-kilojoule aphezulu kakhulu, inani lokudla lincane futhi okuqukethwe kwe-carbohydrate kuphezulu. Iningi labantu abanesifo sikashukela kumele badle cishe ama-30-45 g we-carbohydrates ukuze kube isidlo sasekuseni kanti abaningi bayakujabulela kakhulu uma bedla okungenani kuka-30 g ukuze uthole ukudla kwasekuseni .
Okwesithathu, akuwona wonke ama-cereal adalwe alinganayo. Izitshalo ezinoshukela ezicubunguliwe, ezihlanjulisiwe, zigcwele amakholori, ama-carbohydrate kanye noshukela. Uma ukhetha okusanhlamvu, kubalulekile ukukhetha uketshezi ophansi ushukela futhi ophezulu fiber. Hlela ukukhetha okusanhlamvu okungaphansi kwamagremu ayisithupha ushukela okungenani amagremu amathathu e-fiber. Ukukhetha konke okusanhlamvu okusanhlamvu kungaba ngcono kakhulu, njengoba ucwaningo luye lwabonisa ukuthi ukudla ukudla okucebile okusanhlamvu konke kunganciphisa ingozi yesifo senhliziyo.
Kodwa, Ngacabanga ukuthi uketshezi wawunezempilo?
Ezinye okusanhlamvu ziphilile kunezinye. Isibonelo, okusanhlamvu okuphelele okusanhlamvu okwenziwe ngezithako ezinempilo ezifana namantongomane aphilile, kodwa futhi angaphuma ngamakholori namafutha ngenxenye encane. Izindaba ezinhle ukuthi uma ukhetha ngokuhlakanipha futhi ubukele izingxenye zakho, ungakujabulela ukudla okusanhlamvu. Eqinisweni, okusanhlamvu okuningi kunamathela ngamavithamini namaminerali, angasiza abantu ukuba bahlangabezane nezidingo zabo zokudla okunomsoco. Kumuntu onesifo sikashukela, isikhathi esihle sokudla okusanhlamvu kungaba ngaphambi kokuzivocavoca.
Umsebenzi womzimba usiza ukushisa ushukela (noma i-glucose). Uma ungumuntu othatha imithi yomlomo noma i- insulin engabangela ushukela wakho wegazi ukuba wehlele, cishe kuzodingeka udle ama-carbohydrates ngaphambi kokuvivinya umzimba ukuvimbela ushukela ophansi wegazi ngesikhathi sokusebenza komzimba.
Uma Ujabulela Ukudla Cereal Zama Lawa Amathiphu Ukunciphisa Okuqukethwe Kwe-Carbohydrate:
- Khetha okusanhlamvu okushisayo okufana ne-oatmeal, i-quinoa noma enye inhlanganisela yokusanhlamvu bese ufaka amantongomane aqoshiwe noma ibhotela ye-nut for added fiber, amaprotheni namafutha enempilo. Isibonelo: 1/2 indebe ephekwe i-oatmeal nge-3/4 indebe ye-blueberries, namapuni wezipuni amabili aqoshiwe ama-walnuts, anesinamoni.
- Uma ukhetha okusanhlamvu okubandayo:
- Funda ilebula bese unamathele kumuntu oyedwa, uyilingise ngenkomishi yokulinganisa bese usebenzisa isitsha esincane ukwenza ingxenye ibonakale ikhudlwana
- Khetha okusanhlamvu okungukuthi okusanhlamvu okuphelele (isithako sokuqala kufanele sithi konke)
- Khetha okusanhlamvu okungenani amagremu amathathu e-fibre futhi angaphezu kwamagremu ayisithupha ushukela
- Gwema ukwengeza izithelo ezomisiwe, ushukela, noma ezinye i-calorie sweeteners, njenge-agave, uju, ushukela etafuleni
- Engeza enye yokukhonza izithelo ze-fiber high ukwandisa okuqukethwe kwefayibha njenge: blueberries, raspberries, ama-strawberries
- Khetha ubisi lwe-alimondi obungenamvubelo nge-carbohydrate encane kunobisi bezinkomo
- Yeqa ubisi ngokuphelele bese wenza i-yogurt parfait: usebenzisa i-yogurt ephansi yamafutha e-Greek eyokwenza ukuthi iphrotheni ibe nokuqukethwe futhi unciphise okuqukethwe kwe-carbohydrate
Yiziphi ezinye amabhizinisi amahle:
Uma unesifo sikashukela, ungahlola ukuthi yikuphi okusanhlamvu okusebenza kahle kuwe ngokuhlola ushukela wegazi ngaphambi nangamahora amabili emva kokudla. Uma ushukela wakho wegazi usemgomeni , usuke uhamba. Iziguli zami eziningi zingitshela ukuthi amashukela abo egazi ahamba phambili futhi azizwa enelisekile kakhulu uma bedla lezi zinto ezilandelayo zokudla okubandayo:
I-Cascadian Ipulazi ye-Organic Purely O's ®
I-Cheerios ®
I-Post Bran Flakes ®
Amagilelo ®
I-Quaker Crunchy Corn Bran ®
Kix ®
I-Fiber One ®
I-Barbara's Bakery ® Ama-puffin (i-Cinnamon no-Honey Rice)
I-Kashi ® (izilingo ezithile), njenge-Rice, i-GoLean
Iproteli ephezulu ye-Kellogg's ® Special K
Kellogg's ® Wonke Bran
Inothi Kusuka
I-cereal ayiyona into enhle kuyo wonke umuntu onesifo sikashukela, kodwa kungcono kunokudla lutho-nhlobo futhi ungangezela amavithamini, amaminerali, kanye ne-fibre ekudleni kwakho kanye nokusiza ukuvimbela ushukela wegazi ophansi. Isihluthulelo sokudla okusanhlamvu ukunamathela ekukhonzeni okulodwa futhi ubukele okungeziwe kwakho.
Imithombo:
> Rabinovitz, HR, Boaz, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. no Wainstein, J. (2013), Isidlo sasekuseni esikhulu esineziprotheyini namafutha sithuthukisa ukulawulwa kwe-glycemic ngohlobo 2 isifo sikashukela. Ukukhuluphala. i-doi: 10.1002 / oby.20654
> Lausch, uMarnie. Ekunakekelweni kweSifo sikashukela kanye nemfundo. I-Carbohydrate, Amapompo E-Insulin, ne-Continuous Glucose Monitoring Technology kanye Nezici Ezikhethekile Zokuphatha I-Glycemia. 2014; V35; 2, iphe 7-11.