INYANGA YOKUQWASHISA NGESIFO SIKASHUKELA 2019: IZITHELO ZEZIGULI ZESIFO SIKASHUKELA - PAMPEREDPEOPLENY.COM

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Ikhaya Ezempilo Isifo sikashukela Isifo sikashukela oi-Amritha K By U-Amritha K. ngoNovemba 2, 2019

Njalo ngonyaka, inyanga kaNovemba ibhekwa njengeNyanga Yokuqwashisa Ngesifo Sikashukela - ebungazwa emhlabeni jikelele ukuqwashisa ngazo zombili izinhlobo zikashukela zohlobo 1 no-2. Indikimba yoSuku Lomhlaba Wesifo Sikashukela kanye nenyanga yokuqwashisa ngesifo sikashukela yowezi-2019 ithi 'Umndeni Nesifo Sikashukela'.

Inyanga Yokuqwashisa Ngesifo Sikashukela 2019 nayo ihlose ukugxila ekuxhumaneni phakathi kwesifo sikashukela nesifo senhliziyo. Kule nyanga yokuqwashisa, ake sibheke izinhlobo zezithelo eziphephile umuntu onesifo sikashukela angazijabulela ngaphandle kokukhathazeka!

Abantu abanesifo sikashukela kufanele baqaphele ngokweqile lapho belungiselela ishadi labo lokudla. Kunokudla okumbalwa umuntu onesifo sikashukela angaba nakho ngaphandle kokukhathazeka. Kodwa-ke, kunokudla okuningi okungakhuphula amazinga kashukela egazini labo. Kuyafana uma kukhulunywa ngezithelo. Kaningi, sitshelwe ukuthi izithelo nemifino kuyisibonelo sezempilo futhi akukho lutho olungashaya lezi zithako zemvelo uma kukhulunywa ngokudla okunempilo ^[1] . Kodwa-ke, abantu abanesifo sikashukela babhekene nemingcele kuleli cala, njengoba okuqukethwe ushukela ezithelweni kungaba nemiphumela emibi kakhulu.

Ngakho-ke, yiziphi izithelo ezinhle ezinconywayo zabanesifo sikashukela? Umbono odumile wokuthi izithelo aziphephile uma unesifo sikashukela awulungile. Izinhlobo eziningi izithelo zilayishwa amavithamini, amaminerali kanye nefayibha, ezingasiza ekulawuleni amazinga kashukela egazini futhi zinciphise nengozi yokuba nesifo sikashukela sohlobo 2 ^[okubili] . Ngaphandle kwalokhu, i-fiber ingakhuthaza umuzwa wokugcwala, inqande izifiso ezingenampilo futhi igweme ukudla ngokweqile. Ukugcinwa kwesisindo esinempilo kungakhuphula ukuzwela kwe-insulin yakho futhi kukusize ekuphatheni isifo sikashukela ^[3] .

Inkomba ye-Glycemic noma i-GI ilinganisa ukuthi ukudla okuqukethe i-carbohydrate kukhuphula kanjani amazinga eglucose egazini. Abantu abanesifo sikashukela basebenzisa i-GI njengomhlahlandlela oyisisekelo wokukhetha ukudla okulungile. Ukudla okunenani eliphakeme le-glycemic index kuvame ukukhuphula ushukela wegazi lakho uphakeme kunokudla okunenani eliphansi le-GI. I-GI ephansi ingama-55 noma ngaphansi, ama-56 kuya ku-69 yi-GI ephakathi futhi ama-70 noma ngaphezulu athathwa njenge-GI ephezulu ^[4] . Umuntu onesifo sikashukela angaba nezithelo ezinenkomba ephansi naphakathi ye-glycemic, yize i-GI ephansi iya ngokuya ikhethwa.

Ngaphezu kwalokho, izithelo ezisuselwa emanzini kukholakala ukuthi zibasiza kakhulu abantu abanesifo sikashukela ^[5] . Qhubeka ufunde ukuze wazi ngezinhlobo zezithelo ongazidla umuntu onesifo sikashukela, ngaphandle kokukhathazeka ngokungalingani kwezinga likashukela egazini.

Izithelo Eziphilile Zesifo Sikashukela

Uma zidliwe ngamanani alinganisiwe nangaphansi kokuqondisa kodokotela bakho, lezi zithelo zingasiza ekulawuleni isifo sikashukela noma amazinga aphezulu kashukela egazini ^[6] ^[7] ^[8] ^[9] ^[10] ^{[ishumi nanye]} ^[12] ^[13] .

1. Amagilebhisi

Cishe amaphesenti angama-91 esithelo angamanzi. I-Grapefruit icebile ku-vitamin C, inenkomba ye-glycemic engu-25 futhi inenani eliphezulu le-fiber encibilikayo. I-Grapefruit ifaka ne-naringenin eyi-flavonoid ekhulisa ukuzwela komzimba wakho kwi-insulin. Yidla cishe uhhafu wamagilebhisi nsuku zonke ukuze ugcine amazinga kashukela egazini lakho elawula.

2. I-Strawberry

Lawa majikijolo alayishwa amavithamini, ama-antioxidants kanye ne-fiber okusiza ukulawula isifo sakho sikashukela. Ngaphezu kwalokho, ama-strawberry anenkomba ye-glycemic engu-41 futhi aphansi ngama-carbohydrate. Ama-strawberry agcina isisu sakho sigcwele, sikugcina unamandla futhi sikusize ulinganise amazinga kashukela egazini lakho. Ukudla cishe ne-frac34 inkomishi yama-strawberry nsuku zonke kungaba lusizo kubantu abanesifo sikashukela.

3. Orenji

Une-fiber eningi, ushukela omncane, uvithamini C ophakeme ne-thiamine, ukudla amawolintshi kuzosiza ukugcina amazinga kashukela egazini elawula. Banamaphesenti angama-87 wamanzi futhi banenkomba ephansi kakhulu ye-glycemic. Amawolintshi futhi akusiza ukuthi ugcine isisindo sakho silawulwa. Thatha i-orange nsuku zonke ukugcina isifo sikashukela sakho sihlolwa. Inenkomba ye-glycemic engu-44.

4. I-Cherry

Ngenkomba ephansi ye-glycemic engu-22, ecebile ngo-vitamin C, ama-antioxidants, i-iron, i-beta-carotene, i-potassium, i-folate, i-magnesium ne-fiber, ama-cherries asiza kakhulu isifo sikashukela. Ngaphezu kwalokho, ama-cherries agcwele ama-anthocyanins okukholelwa ukuthi ehlisa amazinga kashukela egazini ngokukhulisa ukukhiqizwa kwe-insulin ngamaphesenti angamashumi amahlanu. Ungadla ama-cherries ngendlela entsha. Ukudla inkomishi eyodwa yama-cherry ngosuku kungasiza kakhulu ekulawuleni isifo sikashukela.

5. I-apula

Ecebile ku-Vitamin C, i-fiber encibilikayo nama-antioxidants, ama-apula angakusiza ugcine isifo sikashukela silawulwa. Futhi ziqukethe i-pectin esiza ukususa ubuthi emzimbeni wakho nokunciphisa izidingo ze-insulin kubantu abanesifo sikashukela cishe ngamaphesenti angamashumi amathathu nanhlanu. Futhi inenkomba ephansi ye-glycemic engu-38.

6. Eliphakathi

Ukuba namaphesenti angama-84 wamapheya wokuqukethwe kwamanzi kugcwele i-fiber namavithamini asiza ukugcina amazinga kashukela egazini elawulwa. Amapheya athathwa njengasizuzisa ngokweqile kusifo sikashukela ngoba asiza ukuthuthukisa ukuzwela kwe-insulin nezinga eliphansi le-glycemic lama-38. Ungadla ipheya elincane nsuku zonke ukwanelisa izifiso zakho ezimnandi.

7. IPlamu

Ngaphandle kokuba nama-calories aphansi, ama-plums nawo aphansi kunkomba ye-glycemic. Ama-plums angumthombo ocebile we-fiber okwenza isithelo esihle kubantu abanesifo sikashukela kanye neziguli zenhliziyo. Njengoba iziguli eziningi zesifo sikashukela zihlushwa ukuqunjelwa, kuyasiza ukuthuthukisa uhlelo lokugaya ukudla kanye nokwelapha ukuqunjelwa. Inenkomba ye-glycemic ephansi kakhulu engama-24.

8. Ukwatapheya

Amafutha anempilo ne-potassium ku-avocado kwenza kube lusizo kubantu abanesifo sikashukela. Ukwatapheya uphinde usize ukwehlisa amazinga we-triglyceride namazinga amabi we-cholesterol emzimbeni. Inenkomba ye-glycemic ephansi kakhulu engu-15.

9. AmaNectarines

Lesi esinye isithelo esisawolintshi abanaso abanesifo sikashukela abangaba naso. I-Nectarine inenkomba ephansi ye-glycemic, esiza ukunciphisa amathuba ohlobo lwe-2 sikashukela. Inenkomba ephansi ye-glycemic engu-30.

10. Ipentshisi

Isithelo sinenkomba ephansi ye-glycemic futhi siphezulu ngokuqukethwe kwe-fiber. Futhi, ama-antioxidants kanye namavithamini akhona peach enza kube kuhle kakhulu ezigulini zikashukela. Inenkomba ephansi ye-glycemic engu-28.

11. Black jamun

Ngokwesiko, lesi sithelo sisetshenziswa kakhulu ngabantu abahlala ezindaweni zasemaphandleni. Namuhla, ama-jamuns amnyama abonakele ezindaweni ezisemadolobheni futhi athole indawo ezithelweni zeziguli ezinesifo sikashukela. Usizo lweJamun luthuthukisa ukulawula ushukela egazini. Izimbewu nazo zingadliwa, uma ziyimpuphu. Inenkomba ephansi ye-glycemic engu-25.

12. Uphayinaphu

Ecebile ngezindawo ezilwa namagciwane futhi ezilwa nokuvuvukala, uphayinaphu ungadliwa ngabantu abaphethwe yisifo sikashukela. Ngenkomba ye-glycemic engu-56, kuphephile ukudliwa.

13. Ipomegranati

Ukudla lesi sithelo kunenzuzo ezigulini zikashukela. Ngoba kusiza ukuthuthukisa amazinga kashukela emzimbeni. Inenkomba ephansi ye-glycemic engu-18.

14. Amla

Lesi sithelo esimunyu silungele iziguli ezinesifo sikashukela njengoba silayishwa ku-vitamin C no-fiber. Izithelo eziluhlaza okwesibhakabhaka eziphuzi kufanele zidliwe ekudleni kwansuku zonke kweziguli ezinesifo sikashukela. Ine-GI ephansi yama-40.

15. UPapaya

Igcwele inqwaba yezakhamzimba, upopo uyaziwa ukuthi unezici ezisiza ukulawula isifo sikashukela. Iphinde ivimbele izifo zenhliziyo zesifo sikashukela. Futhi aqukethe ama-enzyme anjalo avikela isifo sikashukela kuma-radicals wamahhala ayingozi. Ngenkomba ye-glycemic yama-60, isithelo siyalulekwa ngodokotela ukuthi sifakwe ekudleni kwesiguli sikashukela.

Buka Izinkomba ze-Article

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