Ngabe Ubhanana Uphephile Yini Kwisifo Sikashukela?

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Abantu abanesifo sikashukela kudingeka bazi ngezithelo eziningi ezinoshukela ophakeme nezinto zokudla abazidlayo njengoba zingahle zikhuphule izinga le-glucose emzimbeni. Ubhanana ubhekwa njengesinye sezithelo ezinomsoco, oqukethe inani elikhulu lamavithamini namaminerali kanye namaprotheni nama-antioxidants. Ziwumthombo omuhle wama-carbs aphilile futhi zakha ukudla okulula okumnandi namandla.

Ubhanana ovuthiwe umnandi ukunambitha okuvame ukwenza ukuthi umuntu onesifo sikashukela acabange ukuthi ngabe kuyilungele yini impilo yakhe noma cha. Ukususa lokhu kungabaza, ake sihlole izinzuzo zezempilo zikabhanana.

Inani Lokudla Kwebhanana

Ibhanana elincane elingu-1 (101 g) liqukethe amandla angama-89.9 kcal, amanzi angama-74.91 g, 1.1 g amaprotheni, 23.1 g carbohydrate, 2.63 g fibre yokudla, 5.05 mg calcium, 27.3 mg magnesium, 0.26 mg iron, 362 mg potassium, 22.2 mg phosphorus, 0.152 mg zinc, 1.01 mcg selenium, 20.2 mcg folate kanye ne-vitamin A, E, K, B1, B2, B3 ne-B6. ^[1]

Isixhumanisi Phakathi Kobhanana Nesifo Sikashukela

Ngokusho kocwaningo, i-fiber ekhona kubhanana oluhlaza isiza ukunciphisa i-glycemia, yona evimbela noma elaphe isifo sikashukela (uhlobo 2). Kuyasiza futhi ekuphatheni izifo zamathumbu, kusiza ekulawuleni isisindo, kubhekane nezinkinga zezinso nezesibindi, futhi kuvimbele izifo zenhliziyo nezinye izifo eziningi ezingalapheki. Futhi, ibhanana linenkomba ephansi ye-GI evimbela ukuphakama okungazelelwe koshukela wegazi ngemuva kokudliwa kwalo. ^[okubili]

Lapho umuntu esebenzisa ama-carbohydrate, aguqulwa abe yi-glucose yi-insulin ekhiqizwa amanyikwe, okuthi kamuva, aguqulwe abe amandla. Kwisifo sikashukela, ngenxa yokumelana ne-insulin, izinga le-glucose linyuka ngenxa yokungakwazi komzimba ukukuguqula kube ngumthombo wamandla. Yingakho abanesifo sikashukela kufanele banciphise ukudla abakudlayo ukuze bakwazi ukuphatha isimo.

Leli phuzu eselikhulume ngalo likwenza kucace ukuthi akuwona ubhanana okuyiyona imbangela yokwanda noma yokwehla kweglucose emzimbeni, kodwa ukudla okuphelele kwe-carbohydrate. Uma umuntu onesifo sikashukela ethatha ubhanana omncane ngosuku oqukethe ama-carbohydrate angama-23.1 g, angakwazi ukuphatha isibalo sawo sekhalori ngokugwema okunye ukudla okunothe i-carbohydrate. Ngale ndlela, umuntu onesifo sikashukela uzokwazi nokuthola izinzuzo zokudla okunempilo kubhanana. Ukusho, i-carbohydrate ibalulekile ukugcina ukusebenza komzimba okujwayelekile, ngakho-ke akunakuvinjelwa ngokuphelele ekudleni. ^[3]

Ubhanana buthathwa njengophephile kubantu abanesifo sikashukela inqobo nje uma bethatha inani elilinganiselwe uma kubhekwa isimo sempilo yabo.

Ngabe Ubhanana Usizakala Kanjani Kwabanesifo Sikashukela?

Ubhanana uphephile kwisifo sikashukela ngenxa yalezi zizathu ezilandelayo:

• Umucu: I-fiber yokudla ebhanana ibambezela ukumuncwa yi-carbohydrate ngumzimba, yona ebambezela inqubo yokugaya. Lokhu kuvimbela ukukhuphuka okungazelelwe kwe-glucose egazini, ngaleyo ndlela kulawulwe izimo zesifo sikashukela. ^[4]

• Isitashi esingazweli: Inani elihle lesitashi esimelana nobhanana oluhlaza kusiza ukuthuthukisa ukuzwela kwe-insulin nokuphatha ukukhuphuka kweshukela ngemuva kokudla. Luhlobo lwesitashi esenza ngcono isimo se-glycemic emzimbeni futhi alwephuli kalula, ngaleyo ndlela kuvimbele ukuphakama okungazelelwe kweglucose yegazi. ^[5]

• Uvithamini B6: I-diabetes neuropathy yisimo lapho izinzwa zilimala khona ngenxa kashukela ophezulu wegazi. Uhlobo olunjalo lwesifo sikashukela lungaholela ekushodeni kukavithamini B6. Njengoba ubhanana uqukethe uvithamini B6, uyasebenza kwi-neuropathy yesifo sikashukela. ^[6]

Ungalidla Kanjani Ubhanana Uma Ungu Ushukela

• Uncamela ukudla ubhanana ongakavuthwa uma uqhathanisa nowuvuthiwe njengoba owokuqala unenkomba ye-glycemic ephansi. ^[7]
• Khetha ubhanana omncane ukukhawulela okuqukethwe kwe-carbohydrate.
• Noma udla ubhanana osayizi ophakathi nendawo, khetha ukudla okunenkomba ye-glycemic ephansi njengama-cherries no-grapefruit futhi akukho ukudla okuncane noma okuncane kwe-carbohydrate njengamaqanda nenhlanzi.
• Uma uthanda ubhanana, yidla izingcezu ezimbalwa izikhathi eziningana ngosuku. Umuntu angafafaza ngisho nesinamoni ezincekwini zikabhanana abe nazo.
• Uma kungenzeka ube nobhanana one-dessert, phatha ama-calories ngokudla okuncane kakhulu ekudleni okulandelayo.
• Gwema imikhiqizo kabhanana esekwe emakethe njengama-banana chips.

1. [1]Ubhanana, okuluhlaza. Imininingwane yolwakhiwo lokudla kwe-USDA. UMnyango Wezolimo wase-United States Wezinsizakalo Zezolimo. Ibuyiswe ngomhla ka-07.12.2019
2. [okubili]UFalcomer, A. L., Riquette, R., de Lima, B. R., Ginani, V. C., noZandonadi, R. P. (2019). Izinzuzo Zezempilo Zokusetshenziswa Kobhanana Oluhlaza: Ukubuyekezwa Okuhlelekile. Izakhamzimba, 11 (6), 1222. doi: 10.3390 / nu11061222
3. [3]UCressey, R., Kumsaiyai, W., & Mangklabruks, A. (2014). Ukusetshenziswa kwansuku zonke kwebhanana kuthuthukisa ngokweqile ushukela wegazi nephrofayili ye-lipid ezifundweni ze-hypercholesterolemic futhi kwandisa i-serum adiponectin kuhlobo lwesibili lweziguli zikashukela.
4. [4]Okuthunyelwe, R. E., Mainous, A. G., King, D. E., & Simpson, K. N. (2012). I-fiber yokudla yokwelashwa kohlobo lwesibili sikashukela mellitus: ukuhlaziywa kwe-meta. J Am Board Fam Med, 25 (1), 16-23.
5. [5]UKarimi, P., Farhangi, M. A., Sarmadi, B., Gargari, B. P., Javid, A. Z., Pouraghaei, M., & Dehghan, P. (2016). Amandla okwelashwa kwesitashi esimelana nokuguquguquka kwe-insulin ukumelana, i-endotoxemia, ingcindezi ye-oxidative kanye ne-antioxidant biomarkers kwabesifazane abanesifo sikashukela sohlobo 2: isilingo somtholampilo esilawulwa ngokungahleliwe. Ama-Annal of Nutrition and Metabolism, 68 (2), 85-93.
6. [6]Okada, M., Shibuya, M., Yamamoto, E., & Murakami, Y. (1999). Umphumela wesifo sikashukela kwimfuneko kavithamini B6 ezilwaneni zokuhlola. Isifo sikashukela, ukukhuluphala ngokweqile kanye neMetabolism, 1 (4), 221-225.
7. [7]UHermansen, K., Rasmussen, O., Gregersen, S., & Larsen, S. (1992). Umthelela wokuvuthwa kwebhanana egazini le-glucose nokuphendula kwe-insulin kuhlobo lwesibili lwezihloko zesifo sikashukela. Imithi Yesifo Sikashukela, 9 (8), 739-743.

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