Izithelo Zokugwema Uma Unesifo Sikashukela

Izithelo azivunyelwe kodwa ezinye izinqumo zingcono kunezinye

Uma unesifo sikashukela, kungenzeka ukuthi othile uthi awuvunyelwe ukudla izithelo. Lokhu akulona iqiniso; abantu abanesifo sikashukela bangadla izithelo njengengxenye yokudla kwabo okunempilo. Kodwa, ngoba izithelo i-carbohydrate, izothinta ushukela wegazi lakho futhi awukwazi ukudla inani elingenamkhawulo.

Izithelo ezithile zingabangela ushukela wegazi ku-spike ngesivinini esisheshayo kunabanye. Ingxenye ekhohlisayo ngokudla nesifo sikashukela ukuthi wonke umuntu uphendula ngokudla ngokuhlukile. Ngenkathi umuntu oyedwa engakwazi ukudla ama-apula ngaphandle kokukhipha, omunye umuntu angathola ukuthi ama-apula angabangela ukuba ushukela wegazi ku-spike. Ukuhlola ushukela wegazi ngaphambi nangemva kokudla izithelo kungakusiza ukuthi ubone ukuthi yiziphi izithelo ezikuhle kuwe.

Ezinye izindlela zokugcina ushukela wegazi olawulwa ngenkathi ujabulela izithelo ukucabanga ngomongo owudla kuwo. Uzoba nethuba elihle lokugcina ushukela wakho wegazi ulawulwa uma ugwema ijusi ngokuphelele , unciphisa izithelo zakho ezingenakudlula ngaphezulu kwezinyanga ezimbili kuya kwezintathu ngosuku (ukukhonza eyodwa = 15 g we-carbohydrate) , ukubhanqa izithelo zakho ngamaprotheni noma zifake ekudleni kwakho njengengxenye yesinqumo sakho se-carbohydrate, futhi ugweme izithelo ezivuthiwe kakhulu. I-riper isithelo yi- index ephezulu ye- glycemic , okusho ukuthi iyophakamisa ushukela wegazi lakho ngaphezu kokudla okunomqondo ophansi we-glycemic.

Ngaphandle kwejusi, kunezithelo ezithile ezenza uhlu lwami olwenzile-hhayi lokudla. Lezi zithelo ziye zafakwa kulolu hlu noma ngenxa yokuthi zinombhalo ophezulu we-glycemic noma ngenxa yokuthi abantu abaningi badla ngokweqile, okuholela ekushukela kwegazi eliphakeme.

1 -

Amagilebhisi

Omunye amagilebhisi amancane aqukethe igramu eyodwa ye-carbohydrate, okusho ukuthi amagilebhisi angu-15 abhekwa njengento yokukhonza izithelo. Izimo ukuthi uma udla amagilebhisi, udla ngendlela engaphezu kuka-15.

Ukuze ugweme ukudla ngokweqile, kungcono ukubala noma ukuwafaka esitsheni esincane, noma ugweme isilingo bese ukhetha ukudla izithelo ezifana namajikijolo. Ungadla indebe ye-1/4 ye-strawberries ngesilinganiso esifanayo sama-carbohydrate njengamagilebhisi angu-15.

2 -

Ama Cherries

Iningi labantu aliyeki ukudla ama-cherry ngedlanzana nje, yingakho ukudla ama cherry kungabangela ukuphekwa kwe-sugar spikes. Ngokufanayo namagilebhisi, i-cherry eyodwa iqukethe igramu eyodwa ye-carbohydrate. Uma uthola ukuthi wena udlala ngesitsha esikhulu sama cherry, cishe kungcono ukuwagwema ngokuphelele.

3 -

Uphayinaphu

Iphayinaphu entsha esiphundu isiphundu futhi iyamnandi, ikakhulu uma ivuthiwe kakhulu, okwenza kube ukudla okuphezulu kwe-glycemic index. Kuncike ekutheni uyayinqamula kanjani, ubukhulu nobubanzi bungashintsha inani lama-carbohydrate futhi kwenze kube lula nokudla ngokweqile.

Uma kufanele udle i-ananas, faka ku-1/2 indebe yokukhonza (uphayinaphu uthathe izinhlanzi) futhi uhlose ukuyidla ngokudla noma ukudla okucebile okunamaprotheni njenge-fat fat Greek yogurt noma i-fat-fat cottage cheese. Gwema u-ananas osemathinini ophethwe ushukela. Uma uthengisa i-ananas yamathinini, uthenge okungafani okuhlukahlukene okweshukela.

4 -

i-Mango

Ingabe udla yonke imango endaweni eyodwa? Awuwedwa. Ngokuya ngobukhulu, yonke imango izokubiza cishe amagremu angu-30 we-carbohydrate kanye no-26 amagremu ashukela.

Uma udla imango, qiniseka ukuthi unciphisa isabelo sakho ku-1/2 futhi uhlose ukuwudla uma uqine kancane. Njengoba i-mango iyancipha, iba yindima futhi isibalo sayo se-glycemic-izinga lapho lingandisa khona ushukela wegazi-liyokhula.

5 -

Ibhanana

Kungenzeka ukuthi uzwile ukuthi amabhanana amnandi kakhulu. Akukhona ukuthi amabhanana empeleni ayamnandi kunezinye izinqumo zezithelo. Esikhundleni salokho, ibhanana eliphakathi liqukethe isilinganiso esifanayo sama-carbohydrate ezindaweni ezimbili zokukhethwa kwezithelo, njengento eyodwa encane yezithelo noma indebe ye-3/4 ye-blueberries.

Uma udla ibhanana, unamathele ku-1/2 bese ubeka esinye isigamu esiqandisini esikhathini esizayo.

6 -

Izithelo Emile

Izithelo ezimile , ikakhulukazi izinhlobo ezigcoke i-yogurt, ushokoledi noma ushukela uqukethe inani elikhulu lama-carbohydrate engxenyeni encane. Amapuni amabili wezithelo zomvini omisiwe anenani elifanayo le-carbohydrate njengenye indebe yama-raspberries noma ucezu olulodwa lwesithelo. Faka izithelo ezomisiwe ngezithelo ezintsha ukuze wengeze ivolumu ohlelweni lwakho lokudla bese unciphisa okuqukethwe okushukela.

7 -

Isiphuzo sezithelo

Ngaphandle kokuba uthola u-hypoglycemia, ijusi yezithelo (ngisho nejusi lezithelo ezingu-100) kufanele ligwenywe. Cabanga ukuthi zingaki ama-oranges okudingeka ukwenze ukuze wenze ikhobe eyodwa yelisi - amaningi angaphezu kweyodwa. Ikomishi elilodwa eliyisishiyagalombili lejusi le-orange liqukethe amagremu angu-30 e-carbohydrate, amagremu angu-30 ushukela futhi akukho fiber.

Umzimba akudingeki wenze umsebenzi omkhulu wokuphuza ushukela emanzini, ngakho-ke uhlanganiswa ngokushesha futhi uphakamise ushukela wegazi phakathi nemizuzu. Ijusi lingaphinde lithinte ama-khalori angaphezulu ngaphandle kokuthinta isisu sakho futhi ngaleyo ndlela ingakwazi ukuvimbela ukulahlekelwa kwesisindo ngisho nokukhuthaza ukuzuza kwesisindo. Shintsha ijusi yesithelo sesithelo esiphelele, futhi ulinganise izingxenye zakho zingabi ngaphezu kwamabili kuya kwabathathu ngosuku.

> Imithombo:

> I-American Diabetes Association. Index of Glycemic kanye nesifo sikashukela.