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Usuku lwaqalwa ngo-1991 yi-IDF kanye ne-World Health Organisation njengempendulo ekukhathazekeni okwandayo mayelana nokwanda kwezempilo okusongelwa yisifo sikashukela. Indikimba yoSuku Lomhlaba Wesifo Sikashukela kanye neNyanga Yokuqwashisa Ngesifo Sikashukela 2020 ithi Umhlengikazi Nesifo Sikashukela - lapho umkhankaso uhlose ukuqwashisa ngeqhaza elibalulekile elenziwa abahlengikazi ekwesekeni abantu abaphila nesifo sikashukela, ikakhulukazi phakathi kwalolu bhubhane.
Lo mkhankaso umelwe wuphawu lombuthano oluhlaza okwesibhakabhaka olwamukelwa ngo-2007 ngemuva kokudluliswa kwesinqumo se-UN mayelana nesifo sikashukela. Umbuthano oluhlaza okwesibhakabhaka uwuphawu lomhlaba wonke lokuqwashisa ngesifo sikashukela. Kukhombisa ubumbano lomphakathi wesifo sikashukela emhlabeni wonke ekuphenduleni ubhadane lukashukela.
Ukudla okunomsoco kungenza izimangaliso emzimbeni nasempilweni yakho. Ukungeza izithelo ekudleni kwakho kunganikeza umzimba wakho umsoco odingekayo ngohlobo lwamavithamini abalulekile, ama-carbohydrate namaminerali. Ngakolunye uhlangothi, abanesifo sikashukela badinga ukwenza izinqumo ezimbalwa ngokucophelela ngenkathi bedla izithelo. Yize izithelo zingayilungela impilo yethu, izithelo ezithile zingalimaza umuntu onesifo sikashukela.
Isithelo ngasinye sehlukile kwinani lama-antioxidants nezakhi zomzimba futhi singazuzisa umuntu ngokuya ngezidingo zomzimba wakhe [1] . Endabeni yomuntu onesifo sikashukela, izithelo ezahlukahlukene zingadala ushintsho oluhlukile ezingeni likashukela egazini emzimbeni. Ukuze uhlale uphephile, kunconywa kakhulu ukuthi ugweme izithelo ezimbalwa ezingakhuphula izinga likashukela egazini [okubili] .
Kule ndatshana, sizohlola ezinye zezithelo ezivame kakhulu okufanele zigwenywe ngabantu abanesifo sikashukela.
I-GI: I-Glycemic Index (GI) isilinganiso esilinganiselwe se-carbohydrate ekudleni ngokuya ngokuthi athinta kanjani amazinga eglucose egazini.
1. Isibambo
Njalo u-100 g wemango unezinto ezingaba ngu-14 g wokuqukethwe ushukela, okungadala ibhalansi likashukela egazini kube kubi [3] . Yize i-'King of the Fruits 'ingenye yezithelo ezimnandi kakhulu emhlabeni, kufanele igwenywe ngenxa yokuqukethwe ushukela omningi [4] . Ukusetshenziswa njalo kungaholela ekwandeni isikhathi eside ezingeni likashukela egazini.
2.Sapota (Chikoo)
Saziwa nangokuthi i-sapodilla, lesi sithelo siqukethe cishe i-7 g kashukela kuwo wonke ama-100 g we-1 ekhonzayo [5] . Inani le-glycemic index (GI) (55) lesithelo, kanye noshukela ophakeme nokuqukethwe yi-carbohydrate, kungaba yingozi enkulu kumuntu ophethwe yisifo sikashukela [6] .
3. Amagilebhisi
Ecebile nge-fiber, amavithamini kanye nezinye izakhi zomzimba ezibalulekile, amagilebhisi nawo aqukethe inani elihle likashukela. Amagilebhisi akufanele afakwe ekudleni kwesifo sikashukela njengoba i-85 g yamagilebhisi ingaqukatha ama-carbohydrate afinyelela ku-15 g [7] .
4. Ibhilikosi Elomile
Ngenkathi i-apricot entsha ingangezwa ekudleni kwesifo sikashukela, umuntu akufanele asebenzise izithelo ezicutshunguliwe njengama-apricot omisiwe [8] . Inkomishi eyodwa yamahafu amabhilikosi amasha anama-khalori angama-74 no-14.5 g kashukela ovela ngokwemvelo.
5. Amapulangwe Omisiwe
Ingesinye sezithelo eziyinhloko okufanele sizigweme ngabantu abanesifo sikashukela. Ngenani le-GI lika-103, ama-prune aqukethe ama-24 g ama-carbohydrate ekukhonzeni inkomishi eyodwa-yesine [9] .
6. Uphayinaphu
Yize kuphephe ngokuqhathaniswa ukusebenzisa uphayinaphu lapho uphethwe yisifo sikashukela, ukusetshenziswa ngokweqile kungalimaza amazinga kashukela egazini lakho [10] . Lawula ukusetshenziswa kwakho futhi ubheke izinguquko emazingeni kashukela egazini lakho.
7. ICustard Apple
Yize kungumthombo omuhle kavithamini C, i-calcium, i-iron kanye ne-fiber, i-custard apple akuyona inketho engcono kakhulu yesifo sikashukela [ishumi nanye] . Ukuphakelwa okuncane okungaba ngu-100 g kungaqukatha ama-carbohydrate aphakeme afike kuma-23 g. Olunye ucwaningo lukhombisa ukuthi, umuntu onesifo sikashukela angadla i-aphula eline-custard kodwa kufanele aqaphele ngokweqile [12] .
8. Ikhabe
Ngaphansi kwe-fiber nama-calories, ikhabe linenani le-GI lama-72 nengxenye yenkomishi yokuphaka ingaqukatha cishe amagremu ama-5 ama-carbohydrate, okwenza kube ngesinye sezithelo ezingadliwa ezingxenyeni ezincane kakhulu [13] .
9. UPapaya
Ukuba nenani le-GI elijwayelekile lama-59, upopo uphezulu kuma-carbohydrate nama-calories. Uma ingezwe ekudleni kwesifo sikashukela, kufanele isetshenziswe ngobuningi obulinganiselwe ukugwema ukwanda koshukela wegazi [14] .
10. Iziphuzo Zezithelo
Amaphesenti ama-100 weziphuzo zezithelo, enziwe nganoma yisiphi isithelo, kufanele agwenywe ngabantu abaphethwe yisifo sikashukela ngoba kungadala ama-glucose spikes [ishumi nanhlanu] . Njengoba la majusi awanayo i-fiber, ijusi ihlanganiswa ngokushesha futhi iphakamise ushukela wegazi kungapheli imizuzu [16] .
Encwadini Yokugcina…
Izithelo eziningi zihlukaniswa ngokususelwa ekusebenzeni kwazo kahle ukuze zisebenzise izinga likashukela egazini. Phakathi kwezithelo zokugwema abanesifo sikashukela kufanele bacabangele inani lesithelo se-GI ngaphambi kokulifaka esidlweni sabo. Ngokuvamile, i-GI kufanele ilingane no-55 noma ibe ngaphansi ukuze iphephe ukusetshenziswa komuntu onesifo sikashukela.
Izithelo ezinjengama-strawberry, amapheya nama-apula ngezinye zezibonelo ezinama-carbohydrate amancane futhi zingafakwa ekudleni kwesifo sikashukela.
imibuzo ejwayelekile ukubuzwa
U. Ingabe izithelo ziyingozi kwisifo sikashukela?
TO. Akuzona zonke izithelo. Izithelo eziphelele, ezintsha zigcwele i-fiber, amavithamini, amaminerali, kanye nama-antioxidants, okwenza kube ukudla okunomsoco okungaba yingxenye yohlelo lokwelashwa kwesifo sikashukela esinempilo.
U. Ingabe ubhanana ulungile kwabanesifo sikashukela?
TO . Ubhanana uyisithelo esiphephile nesinomsoco kubantu abanesifo sikashukela abangasidla ngokulinganisela njengengxenye yohlelo lokudla olulinganiselayo, oluhlukile.
U. Ingabe abanesifo sikashukela bangalidla irayisi?
TO. Yebo, kepha kufanele ukugweme ukuyidla ngezingxenye ezinkulu noma kaningi kakhulu.
U. Ingabe izithelo zingasibangela isifo sikashukela?
TO. Ngokuvamile, ukudla izithelo njengengxenye yokudla okunempilo akumele kwandise ingozi yesifo sikashukela. Kodwa-ke, ukusebenzisa okungaphezulu kwesabelo esinconyiwe sansuku zonke sezithelo kungangeza ushukela omningi ekudleni.
U. Ingabe irayisi leBasmati lilungele isiguli esinesifo sikashukela?
TO. Irayisi le-Wholegrain Basmati lingangezwa ekudleni kwabantu abahlushwa uhlobo lwesifo sikashukela sohlobo 2.
U. Ingabe abanesifo sikashukela bangadla amazambane?
TO. Yize amazambane eyimifino enesitashi, umuntu onesifo sikashukela angadla amazambane kodwa lokho kudla kufanele kubhekwe.
