Amathiphu amane okufaka izithelo zibe yisidlo sakho sokudla
Kungenzeka ukuthi uke wazizwa ukuthi awukwazi ukudla izithelo uma unesifo sikashukela. Mhlawumbe othile wakutshela ukuthi i-ikhabethe nebhanana zivinjelwe ngoba zithande kakhulu. Ayikho yalezi ziyiqiniso ngokuphelele. Ungakwazi ukujabulela izithelo, umane nje kudingeka wenze izinqumo ezihlakaniphile ngokuthi yiziphi izithelo nokuthi udla kangakanani.
Izithelo nesifo sikashukela
Izithelo zinempilo eminingi futhi zingasiza ekudleni kwesifo sikashukela uma kudliwa ngokulinganisela.
Isihluthulelo sokudla izithelo ukuqiniseka ukuthi udla izinhlobo ezifanele ezingxenyeni ezifanele.
Ngokwesibonelo, izithelo ziqukethe i-fiber. I-fibre ingasiza ekuvimbeleni ama-spikes e-sugar, ukudonsa i-cholesterol kude nenhliziyo yakho, futhi ikusize uzizwe ugcwele, okwenza udle kancane. Izithelo nazo ziwumthombo omuhle kakhulu wamavithamini namaminerali, njenge-potassium, engasiza ukunciphisa ukucindezelwa kwegazi .
Ehlangothini lwe-flip, izithelo i-carbohydrate futhi iqukethe ushukela wemvelo okuthiwa i-fructose. Ama-carbohydrate, kungakhathaliseki ukuthi isinkwa, ubisi, yogurt, amazambane, noma izithelo, aphukile futhi aphenduke ushukela noma i-glucose. Ngenxa yalesi sizathu, kunconywa ukuthi abantu abanesifo sikashukela baqaphe ukuthi bangaphi ama-carbohydrate abawadlayo, kufaka phakathi izithelo zomsebenzi.
Uma ukhetha izithelo uzodinga ukucatshangelwa amathiphu ambalwa.
Gwema izithelo ezomile nezithelo zezithelo
Izithelo ezomile, ikakhulukazi uma zithandeka, ziphakeme kuma-carbohydrate ngokukhonza ngaphezu kwezithelo zemvelo.
Iqukethe noshukela okwedlulele ngoba ushukela uyengezwa ukunambitheka futhi kungaba ngaphansi kwefiber uma isikhumba sisusiwe. Amapuni amabili wezithelo zomvini omisiwe (1 ounce) azokukhokhela: ama-calories angu-100, ama-gramu angu-23 amagludididrate, kanye no-18 amagremu ushukela. Lokhu kuveza cishe amathisipuni amahlanu kashukela.
Kungcono futhi ukugwema zonke izithelo zezithelo .
Ngisho namaphesenti angu-100 ejusi wezithelo, kubangela izipiksi ezisheshayo ezitsheni zikashukela ngoba inyama yesithelo, equkethe i-fiber, isilahlwa. Kulula futhi ukuphuza inani eliningi lama-khalori ngaphandle kokuqaphela. Isibonelo, ama-ounces angu-4 we-100% wejusi yezithelo aqukethe ama-calories angu-60, ama-gramu angu-15 amagciwane, kanye nama-gramu angu-15 ushukela.
Esikhundleni sezithelo ezomisiwe noma ijusi lesithelo, khetha izithelo zonke-fresh, frozen, noma emathinini-ngaphandle kwe-ushukela oweneziwe.
Gcina izingxenye ekuHlola
Uma ulandela uhlelo oludliwayo lokudla lwe-carbohydrate, kudingeka wenze izithelo njengesinqumo se-carbohydrate. Uma ukhetha izithelo, zama ukunamathela izithelo ezilodwa ezidla ngesidlo noma ukudla okulula futhi ulinganise izithelo zakho ezingasetshenziselwa ukwedlula cishe ezimbili kuya kwezintathu ngosuku.
Khumbula ukuthi isithelo esisodwa esikhonza sinama-gramu angu-15 we-carbohydrate. Kungakanani isithelo ngasinye ongadla ngaphakathi kwalowo mkhawulo owodwa wokukhonza uzoxhomeka kuhlobo lwezithelo. Nasi uhlu lwalokho okubhekwa njengokukhonza okunye izithelo ezivamile:
- Ucezu oluncane (ama-ounces ama-4) apula, i-orange, i-peach, i-pear, noma iplamu
- 1/2 ibhanana eliphakathi
- 2 encane noma 1 enkulu i-tangerine (inani lama-ounces amane)
- 2 amancane (2 ounces ngayinye) kiwi
- 4 amancane (1 ounce ngamunye) ama-apricot
- cishe 1 inkomishi yamanci (i-cantaloupe, ikhabe, noma i-honeydew)
- Amagilebhisi angu-15 noma ama-cherry
- 1/3 imango ephakathi
- 1 1/4 indebe ye-strawberries
- 3/4 indebe blueberries
- 1 inkomishi i-raspberries nama-blackberries (aqukethe amagremu angu-8 e-fiber)
Kunezithelo ezithile okufanele uziqaphele ngakho. Ngokwesibonelo, kunconywa ukuthi ubhanana, ama-cherries, amagilebhisi, imango, ne-ananasini kufanele kudliwe kuphela ngamanani anqunyelwe (noma agwenywe ngokuphelele ) ngoba angabangela i-spike esheshayo emashukela egazi.
Uma ufuna ukubaluleka kakhulu kwesabelo esikhulu, uzofuna ukukhetha izithelo eziphezulu kakhulu kwifiber, ezifana namajikijolo. Isibonelo, ungadla ikhekhe elilodwa le-1/4 lama-strawberry ngamakholori angu-60, ama-gramu angu-15 amagremudihydrate, ama-gram angu-3.5 ama-fibre, no-7.5 amagremu noma ushukela ophakathi kwe-1/2 ongama-khalori angu-60, ama-gramu angu-15 we-carbohydrate, ama-gram angu-2 we-fibre, 8 amagremu ushukela.
Khetha Izithelo Nge Index Eliphansi Glycemic
I-American Diabetes Association iphakamisa ukuthi ukhetha izithelo ezine-low glycemic index . Inkomba ye-glycemic, noma i-GI, isetshenziselwa ukukhomba indlela ukudla okuqukethe i-carbohydrate kuphakamisa i-glucose yegazi.
Ukudla kubalwa ngokusekelwe ekukhuliseni ushukela wegazi uma kuqhathaniswa nokudla okubhekwa njengokweshukela noma isinkwa esimhlophe. Ukudla okune-GI ephakeme kuyophakamisa i-glucose yegazi ngaphezu kwalokho kokudla nge-GI ephakathi noma ephansi.
Izithelo eziningi zinama-GI aphansi, ngaphandle kwephayinaphu ne-melon. Lokhu akusho ukuthi awusoze wadla i-ananasini ne-melon, kodwa uma ubona ukuthi ama-spikes akho egazini wegazi ngemuva kokudla noma kunjalo, kungcono ukuwagwema esikhathini esizayo.
Wonke umuntu unokudla kwakhe okuthoma, okuyokwenza ukuthi ushukela wegazi ngaphezulu kunezinye. Ungathola futhi ukuthi ukuvuthwa isithelo yilokhu, lapho kuthinta kakhulu ushukela wegazi lakho. Futhi, kufanele uqaphele ushukela wakho ukuze ubone ukuthi yikuphi ukudla okusebenza kahle kuwe.
Yibani nge-Protein
Abanye abantu bathola ukuthi izithelo zokubambisana ngeprotheyini zingasiza ukunciphisa ukuphakama kwezishukela zegazi. Ungakwenza lokhu ngokufaka izithelo kwisabelo sakho sokudla se-carbohydrate noma engeza amaprotheni kwisithelo sakho sezithelo.
Ngokwesibonelo:
- 1-ounce i-apple slice ne-1 isipuni se-almond ibhotela
- 1 inkomishi i-raspberries ne-1 encane engeyona fat yogurt yogreek
- I-peach encane encane ene-1/2 indebe ephansi ye-cottage shizi
Izwi elivela
Umqondo wokuthi kufanele ugweme izithelo ekudleni kwesifo sikashukela kuyindabakwane. Kodwa-ke, kubalulekile ukuthi wenze izinqumo ezingcono kakhulu futhi uhlale ucabangela ama-carbohydrate ezithelo, okuzoguqula ushukela futhi kungabangela i-spike egazini lakho legazi. Khetha ngokuhlakanipha futhi ugcine izingxenye zakho zilawulwa futhi kufanele ukwazi ukujabulela ezinye izithelo. Uma unemibuzo, qiniseka ukuthi ubuza ilungu lethimba lakho lezempilo.
> Imithombo:
> I-American Diabetes Association. Index of Glycemic kanye nesifo sikashukela. 2014.
> I-American Diabetes Association. Ukwenza Izinqumo Zokudla Eziphephile: Izithelo. 2016.
> Higdon J, et al. I-Micronutrient Information Centre: I-Potassium. I-Linus Pauling Institute. 2010.