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Umuntu onesifo sikashukela kufanele anakekele ukudla kwakhe njengoba ukwehla okuncane emazingeni e-glucose kungaba yingozi empilweni. Futhi, ukukhetha ukudla okuthile komuntu onesifo sikashukela kuwumsebenzi onzima impela njengoba kukhona inqwaba yokudla okutholakala emakethe okuqinisekisa ukuphatha ushukela wegazi kepha kunalokho kubangele imiphumela emibi.
Ngakho-ke, umuntu onesifo sikashukela kufanele akhethe ngokudla ukudla okuzobasiza balawule amazinga abo kashukela, bakhiphe amandla anele futhi banciphise ukuvuvukala.
Mayelana Nesifundo
Ukukhuluma ngamakhowe, kungenye yokudla okunempilo okubhekwa njengokubalulekile ekwehliseni amazinga kashukela egazini. Ngokuya ngocwaningo, amakhowe anenkinobho emhlophe asebenza njenge-prebiotic futhi asiza ekushintsheni ukwakheka kwamagciwane esiswini-okusiza ngokwengeziwe ukwenza ngcono ukulawulwa kukashukela egazini esibindini.
Ucwaningo lwaluqhutshwa kumagundane ezazondliwa ngawo nsuku zonke ngama-ounces ama-3 amakhowe. Kutholakale ukuthi amakhowe asebenza njenge-prebiotic futhi asiza ukukhulisa inani labantu besigaba esithile sebhaktheriya esibizwa nge-Prevotella esikhiqiza ama-acid afana ne-succinate ne-propionate. Lawa ma-asidi asiza ukuguqula izakhi zofuzo ezibhekele ukukhiqizwa kwe-glucose. Kodwa-ke, lolu cwaningo lwenziwe kumagundane amancane futhi kwenziwa ucwaningo oluningi kumagundane akhuluphele, bese kuba ngabantu.
Izinzuzo Zezempilo Zamakhowe Kwabanesifo Sikashukela
Amakhowe akha ukudla okulula okunempilo okungafakwa ekudleni okuhlukile. Kungabhalwa noma kugosiwe. Kunezinhlobo eziningi zamakhowe ezitholakala emakethe, kepha amakhowe amhlophe, oyster kanye ne-portobello abhekwa kakhulu ukuphatha isifo sikashukela. Nazi izizathu zokuthi kungani amakhowe abhekwa njengabalulekile kubantu abanesifo sikashukela.
1. Zinama-antioxidants anamandla
Amakhowe acebile ngeselenium okuyi- a i-antioxidant enamandla . Njengoba sazi ukuthi ingcindezi ye-oxidative ibangela ukumelana ne-insulin emzimbeni futhi iholele kuhlobo lwesifo sikashukela esingu-2, ngakho-ke, ukutholwa kwamakhowe kusiza ukuvimbela isimo ngokuthuthukisa ukuzwela kwe-insulin nokunciphisa i-glucose yegazi.
2. Inkomba ephansi ye-glycemic
Ukudla okuphansi inkomba ye-glycemic (GI) akubangeli ukunyuka okungazelelwe emazingeni eglucose egazini ngenkathi ukudla okune-GI ephezulu kuvame ukudala ukwanda okungazelelwe emazingeni e-glucose ngokushesha nje lapho kuthathwa. Amakhowe ane-GI ephansi phakathi kuka-10-15 okwenza ukuba ushukela wegazi ukhuphuke kancane.
3. Ama-polysaccharides
Lezi zinhlanganisela ezisebenzayo ezitholakala kumakhowe zinomphumela wokulwa nesifo sikashukela. Kubangela i-glucose homeostasis (ibhalansi yeglucose yegazi) emzimbeni futhi inciphise ubunzima bayo ngokuvimbela ukucindezeleka okwenziwa yi-oxidative.
4. I-carb ephansi
Amakhowe anama-calories aphansi futhi anefayibha eningi encibilikayo (i-beta-glucan). Lokhu kubenza kube isidlo esingcono kakhulu esinempilo esingathathwa nganoma yisiphi isidlo njengoba zinciphisa ukugayeka kokudla futhi zivimbela i-glucose spike engazelelwe ngemuva kokuyisebenzisa.
Iresiphi Yesobho Lamakhowe Kwabanesifo Sikashukela
Izithako:
- 200 g wamakhowe wezinkinobho
- 2 inkomishi yamanzi
- Usawoti ukunambitha
- 1 inkomishi yobisi olunamafutha amancane
- 2 tbsp ufulawa kakolweni
- 10 g ibhotela / uwoyela womnqumo noma uwoyela owuthandayo
- 2-3 oqoshiwe anyanisi wasentwasahlobo
Indlela:
- Geza kahle amakhowe bese uwasika.
- Epanini elifudumele, engeza ibhotela, u-anyanisi wasentwasahlobo namakhowe.
- Hlanganisa kahle umzuzu owodwa.
- Faka ufulawa wamanzi nokolweni bese uvumela ingxube ibilise imizuzu engu-5-6.
- Susa ingxube elangabini bese uyivumela ukuthi ipholile ngokuphelele
- Hlanganisa amakhowe anobisi olunamafutha amancane kuze kube bushelelezi.
- Thela inhlanganisela epanini elilodwa, engeza usawoti kanye nenkomishi eyodwa yamanzi bese uyivumela ipheke imizuzu engu-3-4.
- Qhubeka uvuselela ingxube.
- Khonza isobho lishise.
