Ezweni lokudla, amagama athile atholakala ukuze ahlukanise ukudla nokudla kuye ngokungabekezelelani kanye nokungezwani komzimba nezinto ezithile. Into yokugcina ukudla okunolaka. Ungasho ukuthi ziyini?
Ukudla okunolaka kukhona konke lokho kudla okukhuluphalisa umzimba, okudala amazinga okucindezeleka nokuvuvukala. Okungukuthi, ukudla lokho ivuselela ukukhiqizwa kwe-glucose ne-insulin ngokwedlulele. Kufana nomjikelezo onobuthi. Uma sidla ukudla okunolaka okukhiqiza i-insulin eningi, kuzosenza silambe futhi sikufise kakhulu ukudla lolu hlobo lokulungisa. Lokhu kusho ukuthi, lapho amangqamuzana esevele athole zonke izakhi zawo futhi engasenawo amandla, lokho okweqile kuzoqoqana emzimbeni ngendlela yamafutha, agcwalise amangqamuzana futhi abangele izifo.
Kuyini ukudla okuphazamisayo?
Lokhu kudla ngokuvamile kubangela ukuvuvukala, ukulutheka, nokwandisa amazinga e-insulin. Okunye ukudla okukulolu hlu kujwayeleke kakhulu: isinkwa, i-pasta, ufulawa, irayisi, ubhanana, amashidi amazambane, imifino yezimpande, okusanhlamvu, ushukela, amaswidi, oshokoledi ogayiwe, ubisi, amajusi ezithelo, neziphuzo ezibandayo ezinoshukela. Kodwa-ke, lokhu kujwayelekile kunokuhlukile. Isibonelo: izinkwa ezine-fiber, okusanhlamvu okuphelele, ubisi olungelona ubisi, ushokoledi omnyama futhi ngaphandle ushukela neminye imikhiqizo.
Ukwazi ukuthi ukudla kuwulimaza umzimba noma cha, kungadingeka ukuthi uqaphe ngokuqhubekayo ama-spikes ku-glucose yegazi, ngemuva kokudla uhlobo oluthile lokudla:
- zihlonzwe njengokudla thayipha u-A, ngoba zinciphisa isisindo, okulandelayo: Inyama, inkukhu, inyama yenkomo, inhlanzi, i-shellfish, ushizi omusha, amaqanda, imifino, imifino eyenziwe ekhaya, isaladi, ama-alimondi, amantongomane, ama-apula nama-strawberries.
- zihlonzwe njengokudla Uhlobo lwe-E, ngoba ziyakhuluphala, lokhu okulandelayo: Isinkwa, i-pasta, ufulawa, irayisi, ubhanana, ama-chips, izilimo eziyizigaxa, okusanhlamvu, ushukela, amaswidi, ushokoledi, ubisi, amajusi ezithelo neziphuzo ezinoshukela.
Iphesenti lokudla kohlobo E alikwazi ukudlula ama-25% wesamba sepuleti. Singakwazi ngisho nokuba ne-dessert ngesilinganiso esingu-25% uma singakakudli ukudla kohlobo E esifundweni esikhulu.
Uma nje sihambisana nendlela yokuphila enempilo, umzimba ngeke usicele ukudla okunolaka. Ngakho-ke, kuyoba lula ngathi ukulandela lolu hlobo lokudla. Ngakho-ke isaladi ebusuku izobonakala iwuju kithi, futhi umzimba uzosicela.
Ukudla okunolaka ngokusho kwesistimu
Izinhlobo ezahlukene zokudla okunolaka ziye zasungulwa ngokuvumelana nesimiso somzimba. Lokhu kusiza abantu abanokuzwela noma ukungabekezelelani babe nezinkinga ezimbalwa zokudla.
- Uhlelo lokuphefumula: ikhanda, amehlo, izindlebe, ikhala, umlomo, umphimbo. Ukudla Okunolaka: Imikhiqizo Yobisi - Noma yini evela enkomeni, okuhlanganisa ushizi, ubisi, ukhilimu omuncu, iyogathi, futhi ngezinye izikhathi ngisho ne-kefir yasekhaya. Kungaba futhi ukudla okunolaka: ummbila, imikhiqizo kakolweni, ubhontshisi wesoya noma amaqanda.
- Uhlelo lokujikeleza kwegazi: isikhumba, inhliziyo, amaphaphu. Ukudla okunolaka: i-caffeine, ukolweni, ummbila, isoya namaqanda.
- Uhlelo lokugaya: ukolweni nokusanhlamvu okune-gluten.