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I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi Ungaphuthelwa
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Izinjongo zokudla okunomsoco kubantu abanesifo sikashukela zihluke kakhulu kunalezo zabantu abaphilile. Uma umuntu kutholakala ukuthi unesifo sikashukela, kufanele abe ngumuntu okhetha ukudla impilo yakho yonke. Ukukhuthaza iphethini yokudla enempilo equkethe yonke imicronutrients, abanesifo sikashukela kumele bakhethe konke ukudla abakudlayo. [1]
Ukudla okulinganisela kahle kwehlisa ubungozi bezinkinga ezihambisana nesifo sikashukela. Kuyasiza ukuthuthukisa ikhwalithi yempilo yabo nokuphatha izimpawu zabo. Ukukhetha okungalungile kokudla kungakhuphula ubungozi bezinye izifo njengezinkinga zenhliziyo. Bheka ukudla abantu abanesifo sikashukela okufanele bakugweme impilo enempilo.
1. Amazambane
Amazambane aphezulu ngesitashi futhi anenkomba ephezulu ye-glycemic. Njengoba sazi, ukudla okuphezulu enkombeni ye-glycemic kuxhunyaniswa nengozi yesifo sikashukela, ukusetshenziswa kakhulu kwamazambane kungadala isifo sikashukela noma izinkinga ezihlobene nazo. Futhi, amazambane angena ngaphansi kwemifino enesitashi yingakho ekhishwe ekudleni kwesifo sikashukela. [okubili]
2. Ummbila
Amagilebhisi abhekwa njengemifino emnandi. Yize icebile ngamavithamini, amaminerali kanye nefayibha yokudla, ingakhuphula amazinga e-glucose uma idliwa kakhulu. Ukusetshenziswa kwesiraphu yamabele ephezulu ye-fructose kungaholela kusifo sikashukela.
3. Isitshalo
Izitshalo zingezomndeni wobhanana ogcwele izakhi zomzimba ezibalulekile. Yize benoshukela omncane, banenkanyezi engaba nomthelela engcupheni yesifo sikashukela. Ama-Plantain angasiza ukuphatha isifo sikashukela kepha inani labo elikhulu lingaba nomthelela we-hypoglycemic.
4. Amafulawa amhlophe acutshungulwe kakhulu
Amafulawa amhlophe acutshungulwe kakhulu aqukethe ama-carbs asetshenzisiwe anganikeza amandla asheshayo kepha mancane kwizakhamzimba ngenxa yokucubungula okuningi. Izinto ezibhakiwe njengamakhekhe kanye nama-muffin enziwe ngofulawa omhlophe kufanele kugwenywe uma unesifo sikashukela. [3]
5. Irayisi elimhlophe
Izinhlamvu ezimhlophe ezifana nesinkwa esimhlophe ne-pasta emhlophe ziphezulu ngesitashi. Yize konke okusanhlamvu kunesitashi kepha okusanhlamvu okumhlophe kunokuningi okuqhathaniswa nezinhlamvu eziphelele. Abantu abanesifo sikashukela kufanele bashintshele kwimikhiqizo yokudla okusanhlamvu ecebile yonke yokuphatha isifo sikashukela. [4]
6. Imikhiqizo yenyama
Amaprotheni abalulekile ekukhuleni nasekuthuthukiseni komzimba. Eminye imikhiqizo yenyama efana nenyama yenkomo, iwundlu kanye nembobo inamaprotheni amaningi kepha ingadala isifo sikashukela uma idliwe ngezinga eliphakeme. Noma kunjalo, ukusetshenziswa kwayo okuphansi kuxhumene nengozi yesifo sikashukela. Sebenzisa amaprotheni avela emithonjeni yezitshalo njengobhontshisi, amantongomane kanye nodali.
7. Imikhiqizo yobisi egcwele
Imikhiqizo yobisi icebile nge-calcium namavithamini. Kodwa-ke, imikhiqizo yobisi enamafutha agcwele njenge-yoghurt enamafutha agcwele, ubisi lonke, ushizi onamafutha amaningi namakhekhe anoshukela angakhuphula amazinga kashukela nengozi yezifo zenhliziyo ngenxa yamazinga aphezulu e-lactose. [5]
8. Iziphuzo zezithelo
Izithelo ziyingxenye ebalulekile yokudla kwesifo sikashukela, kepha amajusi wezithelo enziwe ngalezo zithelo anganyusa amazinga eglucose egazini. Lapho izithelo ziguqulwa zibe ujusi, i-fiber ekuzo iyahla. Futhi, ushukela owengeziwe ungaba yingozi kubantu abanesifo sikashukela. [6]
9. Ukudla okusemathinini nokufakwe emanzini anosawoti
Ukudla okusemathinini kanye nokufakwe emanzini anosawoti kuphezulu kunesibalo se-sodium okungakhuphula ubungozi bokuba nomfutho wegazi ophezulu kubantu abanesifo sikashukela. Lokhu kudla kufanele kugwenywe futhi, ukudla usawoti ekudleni kufanele kwehliswe.
10. Amafutha agcwele futhi adlulisiwe
Ukudla okufana nebhotela, amafriji aseFrance, amazambane amazambane, ama-burger, i-pizza, imayonnaise nokunye okuningi kuqukethe amafutha agcwele futhi ahambisanayo ahlotshaniswa nengozi eyengeziwe yezifo zenhliziyo, inkinga yesifo sikashukela.
11. Iziphuzo zamandla
Iziphuzo zamandla ezisuselwa emakethe ziqukethe okokunandisa okokufakelwa kanye ne-caffeine engxenyeni ephezulu engakhuphula amazinga e-insulin amahora amaningi ngemuva kokuziphuza. Gwema ukusetshenziswa kwayo ukuphatha isifo sikashukela.
12. Izithelo ezomile
Izithelo ezomile njengezithelo zomvini, umlimi, amakhiwane kanye namajikijolo omisiwe yimithombo ecebile yama-antioxidants anezinzuzo eziningi zezempilo. Kodwa-ke, aqukethe ushukela wemvelo ogxilile futhi anama-calories amaningi. Bangakhuphula amazinga e-glucose emzimbeni lapho esetshenziswa kakhulu.
Imibuzo evame ukubuzwa
1. Iziphi izithelo abantu abanesifo sikashukela okufanele bazigweme?
Isifo sikashukela kufanele sigweme izithelo eziphakeme kunkomba ye-glycemic efana nebhanana elivuthiwe nomango. Kufanele futhi bagweme iziphuzo zezithelo nezinhlobo zezithelo ezomisiwe njengoba zigcwele uhlobo olugxile lukashukela.
2. Yimiphi imifino engalungile kubantu abanesifo sikashukela?
Imifino enesitashi ekhula kakhulu ngaphansi komhlaba ingakhuphula ubungozi besifo sikashukela noma yenze izimpawu zayo zibe nzima. Kubandakanya imifino enjengamazambane ne-yam.
3. Ngabe abanesifo sikashukela bangadla ubhanana?
Ubhanana ongavuthiwe noluhlaza awunamakholori amaningi nokuqukethwe ushukela. Isifo sikashukela singabadla ngokuphepha ngaphandle kokufaka amazinga e-glucose abo ngokuphepha. Kodwa-ke, lapho ubhanana uvuthiwe, okuqukethwe kwawo ushukela kuyanda okungakhuphula amazinga eglucose uma edliwe ngenani eliphezulu.
