Ngabe Kuphephile Kwabanesifo Sikashukela Ukudla Izinsuku?

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Sekungamakhulu eminyaka, amadethi ebeyingxenye yokudla kwabantu. Izinsuku ziyindawo enamandla yezakhi zomzimba ezinjenge-protein, i-carbohydrate, i-fiber, amafutha, i-calcium, i-iron, i-sodium, i-vitamin C, ne-vitamin A. Zinothile ngemicu encibilikayo nengancibiliki futhi zinama-calories amaningi uma kuqhathaniswa nezinye izithelo ezomile.

EMpumalanga Ephakathi, izinsuku yizithelo ezidliwa kakhulu futhi izinzuzo zazo ezimangazayo zempilo zibangelwa yizimfanelo eziphakeme zokudla abanazo.

Kukhona inganekwane yokuthi abanesifo sikashukela akufanele badle izinsuku ngoba zinoshukela omningi nama-calories. Ngaphandle kwalokho, izinsuku ziyizithelo ezomisiwe, okusho ukuthi okuqukethwe kwazo kwekhalori kuvame ukuba ngaphezulu kunezithelo ezintsha.

Ake sithole ukuthi ngabe abanesifo sikashukela bangadla izinsuku noma cha.

Ingabe Isifo Sikashukela Singadla Izinsuku?

Ucwaningo olushicilelwe ngonyaka we-2002 lunqume inkomba yamadethi, okukhombisa ukuthi ukudla lezi zithelo kube yinzuzo ekulawuleni i-glycemic ne-lipid kubantu abanesifo sikashukela ^[1] .

Olunye ucwaningo olushicilelwe kwi-European Journal of Clinical Nutrition lubonise ukuthi amaKhalas amadethi lapho edliwa yedwa noma ekudleni okuxubene ne-yogurt engenalutho kunenkomba ephansi ye-glycemic. Kuyasiza ekulawuleni kwe-glycemic ne-lipid ezigulini ezinesifo sikashukela ^[okubili] .

Ngokuya ngocwaningo lwango-2011 olushicilelwe kwiNutrition Journal, izinsuku zinikeza izinzuzo ezinamandla zezempilo ezigulini ezinesifo sikashukela lapho zidliwa ngokulinganisela kanye nokudla okunempilo okunempilo.

Ucwaningo lwenziwe ukuthola izinkomba ze-glycemic zezinhlobo ezinhlanu zamadethi futhi umphumela wakhombisa ukuthi lapho abanesifo sikashukela bedla izinsuku, amazinga abo kashukela ngemuva ^[3] .

Ngokwesifundo esishicilelwe kwi-International Journal of Clinical and Experimental Medicine, izinsuku zingasiza ekulawuleni ushukela wegazi ngenxa yenkomba yawo ephansi ye-glycemic, antioxidants, ne-fiber. Ngakho-ke, izinsuku zokudla zingasiza abantu abanesifo sikashukela ^[4] .

Olunye ucwaningo olushicilelwe kwi-Journal of Agricultural and Food Chemistry, lubonise umphumela omuhle wezinsuku emazingeni kashukela egazini. Ucwaningo lubandakanya abantu abayishumi abenziwe ukuba badle u-100 g wamadethi ngosuku futhi ngemuva kwamasonto amane, akukho neshukela labo egazini noma i-triglycerides enyukile ^[5] .

Ngokusho kwe-American Diabetes Association, umuntu kufanele aqaphele ngosayizi wengxenye yakhe ngenkathi edla izinsuku.

Zingaki Izinsuku Ezingadliwa Yisifo Sikashukela Ngosuku?

Abantu abanesifo sikashukela bangadla izinsuku ezingama-2-3 ngosuku uma nje begcina imikhuba yokudla enempilo.

Ukuphetha ...

Ngakho-ke, noma ngabe izinsuku zinama-calories amaningi noshukela, umuntu onesifo sikashukela angadla izinsuku ezigcina usayizi wengxenye ulawula.

1. [1]UMiller, C. J., Dunn, E. V., noHashim, I. B. (2002). Inkomba yeGlycemic yezinhlobonhlobo ezintathu zamadethi. Ijenali yezokwelapha yaseSaudi, 23 (5), 536-538.
2. [okubili]UMiller, C. J., Dunn, E. V., noHashim, I. B. (2003). Inkomba ye-glycemic yamadethi nosuku / yokudla okuxutshiwe. Ngabe izinsuku ‘uswidi omila ezihlahleni’?. I-European Journal of Clinical Nutrition, 57 (3), 427.
3. [3]U-Alkaabi, J. M., Al-Dabbagh, B., Ahmad, S., Saadi, H. F., Gariballa, S., & Ghazali, M. A. (2011). Izinkomba ze-Glycemic zezinhlobonhlobo ezinhlanu zamadethi ezifundweni ezinempilo nezesifo sikashukela. Ijenali yeNutrition, 10, 59.
4. [4]URahmani, A.H, Aly, S. M., Ali, H., Babiker, A. Y., Srikar, S., & Khan, A. A. (2014). Imiphumela yokwelashwa kwezithelo zedethi (i-Phoenix dactylifera) ekuvikeleni izifo ngokushintshashintsha kwemisebenzi elwa nokuvuvukala, i-anti-oxidant kanye ne-anti-tumor.Iphephabhuku lamazwe omhlaba lemithi yokwelapha neyokuhlola, i-7 (3), 483-491.
5. [5]Idwala, W., Rosenblat, M., Borochov-Neori, H., Volkova, N., Judeinstein, S., Elias, M., & Aviram, M. (2009). Imiphumela yosuku (i-Phoenix dactylifera L., iMedjool noma iHallawi Variety) ukusetshenziswa kwezihloko ezinempilo kumazinga e-serum glucose namazinga e-lipid nakwisimo se-serum oxidative: isifundo somshayeli. I-Journal yezolimo kanye nokudla kwamakhemikhali, i-57 (17), i-8010-8017.

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