Uma unesifo sikashukela, mhlawumbe utshelwe ukuba ubukele ushukela wakho noma ususe ushukela ngokuphelele. Kodwa ingabe lokho kusho ukuthi awukwazi ukudla noma ushukela noma ungayithokozisa okwamanje?
Nakuba kungcono ukukhuluma nodokotela wakho, uthisha wesifo sikashukela, nesifo sikashukela mayelana nokuthi ushukela ungaphila usuku ngalunye, amathuba okuba uzokwazi ukudla ushukela njengoba nje uqaphela ukuthi kungakanani nokuthi kaningi kangakanani.
Kubantu abaningi, kungakhathaliseki ukuthi banesifo sikashukela noma cha, ukudla okunempilo kungabandakanya ushukela, mhlawumbe cishe amagremu angu-20 kuya kwangu-35 ushukela ngosuku. Ukuze ubhekisise, isipuni seshukela sinama-4 amagremu eshukela. Ibha ye-candy ingaba ne-gramu angu-30 kashukela, futhi i-soda enoshukela-i-sweetoda enomuncu inamaphesenti angu-40 ushukela.
Ngakho-ke, ukuphathwa okuthakazelisayo okulodwa kungabeka umuntu kunomkhawulo onempilo. Futhi, gcina engqondweni ukudla okuningi kunoshukela kuzo nakuba kungenambitheka okumnandi.
Kodwa Akuzange Kudle Isishukela Isishukela Sami Sikashukela?
Ngokuyisisekelo, cha. Ukudla ushukela akubangeli isifo sikashukela, noma okungenani akuwona wonke uqobo. Ukuqhathanisa ngokweqile noma ukukhuluphele ngokweqile kwandisa ingozi yokuba nesifo sikashukela sohlobo lwe-2 nokudla ukudla okuyishukela okungenzeka ukuthi kwakuyingxenye yesizathu sokuthola isisindo sakho.
Ukuphatha isisindo sakho kungaba yingxenye ebalulekile yokwelapha isifo sakho sikashukela futhi okungenzeka kusho ukusika emuva ushukela owengeziwe kanye nokudla okunamafutha aphezulu nokudla ukudla okunomsoco nge-grains amaningi, izithelo ezintsha, izithelo ezinempilo kanye nemithombo yamaphrotheni enomzimba.
Ngokuphathelene nesamba ushukela ungaba nayo? Kuxhomeke kakhulu ukuthi mangaki ama-kilojoule owathatha nsuku zonke, futhi inani kufanele lihambisane nokudla kwakho kwe-carbohydrate yakho yonke.
Ukukhetha ama-carbohydrates angcono
I-American Diabetes Association incoma ukuthi abantu abanesifo sikashukela "balandele iphethini yokudla elihlanganisa i-carbohydrate ezitshalweni, imifino, okusanhlamvu okugcwele, i-legumes kanye nobisi olunamafutha aphansi kukhuthazwa impilo enhle." Ngaphezu kwalokho, i-American Diabetes Association iphakamisa ukulandelela ukudla kwe-carbohydrate yakho futhi ukhethe ukudla okungaphezulu okungenhla ohlwini lwama-glycemic.
Uma umuntu efuna ukudla into ephakeme ushukela, into engcono kakhulu yokwenza ukushintshanisa amanye ama-carbohydrate esidlweni esifanayo. Isibonelo, uma ufuna ukuthola ikhekhe encane, kuzodingeka ususe isinkwa, i-pasta, ilayisi, noma amazambane okhonzwa ngesidlo sakho esijwayelekile.
Nokho, uqaphele ukugcina i-carb ibalwa ngokulinganayo. Ukweqa isisodwa esisodwa sesinkwa sesekolweni esiphelele futhi ususe indawo enkulu ngekhekhe ngeke kusebenze. Bheka i-USDA's Database Eutrient yekhalori namanani we-carbohydrate noma hlola i-ChooseMyPlate.gov.
Uma uthola nje ukuthi awukwazi ukushaya izifiso zakho zokudla okunomsoco, i-American Diabetes Association iphakamisa ukuthi "ushukela ophuza utshwala nokunambitheka okungenamsoco kuphephile lapho kudliwa phakathi kwamazinga okudla okusuku zonke asethwe yi-Food and Drug Administration (FDA)."
Izithelo namajikijolo kungase kube ukukhetha okuhle kakhulu izinyo elimnandi. Qinisekisa ukuthi udla izithelo zonke ukuze uthole i-fiber. Hlonipha ukuphuza kakhulu ijusi yesithelo ngoba ngaphandle kwe-fiber, ijusi lithinta amazinga ashukela egazini ngokufana nokuthi uphuza isiphuzo soshukela.
Ukusika Ngeziqu
Ukuze unciphise ushukela, kungasiza ukuba uthole uhlu lwazo zonke ukudla kanye nezithako ezibala njengoshukela.
Bheka lezi zithokozi uma ufunda uhlu lwezithako:
- Ushukela, kuhlanganise ne-turbinado (ushukela obomvu), ushukela omoba, ushukela obomvu, ushukela oluyimpuphu, ushukela we-confectioners
- Isiraphu ye-sugar cane
- Uju
- I-Molasses
- Fructose
- Usiraphu we-maple
- I-Agave nectar
- Isiraphu yelayisi
- Isiraphu ye-corn fructose ephezulu
Izwi elivela
Kubalulekile ukudla ukudla okunomsoco kuhlanganise nokudla okunempilo nokudla okunomsoco. Gcina ukudla kwakho kwe-carbohydrate okuhambisanayo nosuku nosuku bese ulondoloza amaswidi e-sugary ngezikhathi ezikhethekile ezifana nezinsuku zokuzalwa noma amaholide. Khuluma nomhlinzeki wakho wokunakekelwa kwezempilo, uthisha wezondlo-nutrition, noma uthisha wesifo sikashukela ngaphambi kokwenza noma yikuphi ushintsho ekudleni kwakho.
> Imithombo:
> I-American Diabetes Association Diabetes Care. Izincomo zokudla okunomsoco kanye nokungenelela kwesifo sikashukela Isitatimende sesikhundla se-American Diabetes Association. "
> I-American Diabetes Association. "I-Sugar neDesserts."
> I-National Institute of Diabetes and Digestive and Kidney Diseases Health Information Centre. "Ukudla kwesifo sikashukela, ukudla, nokusebenza ngokomzimba."
> Maher AK. "Imenyu Yokudla Elula." I-Eleventh Edition, eHoboken NJ, eU.SA: Wiley-Blackwell Publishing, ngo-Okthoba 2011.