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Iinjongo zesondlo kubantu abanesifo seswekile zahluke kakhulu kunalezo zabantu abasempilweni. Nje ukuba umntu afunyaniswe ukuba unesifo seswekile, kuya kufuneka abe sisidlo esikhetha ukutya ubomi bakho bonke. Ukukhuthaza indlela yokutya esempilweni equka zonke izakha mzimba, abantu abanesifo seswekile kufuneka bakhethe konke ukutya abakutyayo. [1]
Ukutya okunesondlo okufanelekileyo kunciphisa umngcipheko weengxaki ezinxulumene nesifo seswekile. Inceda ekuphuculeni umgangatho wobomi kwaye ilawule iimpawu zayo. Ukukhetha ukutya okungalunganga kunokunyusa kuphela umngcipheko wezinye izifo ezinjengeengxaki zentliziyo. Jonga ukutya abantu abaneswekile ekufuneka bekuthintele ubomi obusempilweni.
1. Iitapile
Iitapile ziphezulu kwisitatshi kwaye zinesalathiso esiphezulu se-glycemic index. Njengoko sisazi, ukutya okuphezulu kwisalathiso se-glycemic kunxulunyaniswa nomngcipheko wesifo seswekile, ukusetyenziswa kakhulu kweetapile kunokubangela isifo seswekile okanye iingxaki ezinxulumene noko. Kwakhona, iitapile ziphantsi kwemifuno enesitatshi yiyo loo nto ingafakwanga kwisidlo seswekile. [Mbini]
2. Umbona
Iinkozo zithathwa njengemifuno eswiti. Nangona ityebile iivithamini, iiminerali kunye nefayibha yokutya, inokunyusa amanqanaba eswekile xa isetyenziswa ngesixa esikhulu. Ukusetyenziswa kwesiraphu yengqolowa ephezulu ye-fructose kungakhokelela kwisifo seswekile.
3. Utyani
Ii-Plantains zezosapho lwe-banana egcwele izondlo ezininzi ezibalulekileyo. Nangona besezantsi iswekile, banenkwenkwezi enokubangela umngcipheko wesifo seswekile. Ii-Plantain zinokunceda ukulawula isifo seswekile kodwa isixa sazo esikhulu sinokuba nefuthe le-hypoglycemic.
4. Iifolokhwe ezimhlophe ezigqityiweyo
Umgubo ocolekileyo ogqityiweyo uqulethe iikhabhathi ezigqityiweyo ezinokubonelela ngamandla ngokukhawuleza kodwa zincinci kwizondlo ngenxa yokulungiswa kakhulu. Izinto ezibhakiweyo ezinje ngamaqebengwana kunye ne-muffin ezenziwe ngomgubo omhlophe kufuneka zithintelwe ukuba unesifo seswekile. [3]
5. Irayisi emhlophe
Iinkozo ezimhlophe ezifana nesonka esimhlophe kunye ne-pasta emhlophe ziphezulu kwisitatshi. Nangona zonke iinkozo zinesitatshi kodwa iinkozo ezimhlophe ziqulathe okuninzi xa kuthelekiswa neenkozo ezipheleleyo. Abantu abanesifo seswekile kufuneka batshintshele kwimveliso yokutya okunefayibha xa kuthengiswa isifo seswekile. [4]
6. Iimveliso zenyama
Iiproteni zibalulekile ekukhuleni nasekukhuleni komzimba. Ezinye iimveliso zenyama efana nenyama yenkomo, imvana kunye nezibuko ziphezulu kwiiprotheyini kodwa zinokubangela isifo seswekile ukuba siyityile kwindawo ephezulu. Nangona kunjalo, ukusetyenziswa kwayo okuncinci kunxulunyaniswa nomngcipheko wesifo seswekile. Sebenzisa iiproteni kwimithombo yezityalo ezinjengeembotyi, iinati kunye neelentile.
7. Iimveliso zobisi ezinamafutha apheleleyo
Iimveliso zobisi zityebile kwi-calcium kunye neevithamini. Nangona kunjalo, iimveliso zobisi ezinamafutha apheleleyo njenge-yoghurt enamafutha apheleleyo, ubisi olupheleleyo, itshizi enamafutha aphezulu kunye namanqatha amnandi anokunyusa amanqanaba eswekile kunye nomngcipheko wezifo zentliziyo ngenxa yamanqanaba aphezulu e-lactose. [5]
8. Ijusi yeziqhamo
Iziqhamo ziyinxalenye ebalulekileyo yesidlo seswekile, kodwa iijusi zeziqhamo ezenziwe ngeziqhamo zinokuphakamisa amanqanaba eglucose egazini. Xa iziqhamo ziguqulwa zaba ziijusi, ifayibha ekuzo iyaqhekeka. Kwakhona, iswekile eyongeziweyo inokuba yingozi kubantu abaneswekile. [6]
9. Ukutya okusemathinini kunye nokutyiwa
Ukutya okunkonkxiweyo kunye nokutyiwa kuphezulu kubalo lwe-sodium olunokunyusa umngcipheko woxinzelelo lwegazi oluphezulu kubantu abanesifo seswekile. Oku kutya kufuneka kuthintelwe kwaye, ukutya ityuwa ekutyeni kufuneka kuncitshiswe.
10. Amafutha agcweleyo kunye notshintsho
Ukutya okufana nebhotolo, iifriji zaseFransi, iitshiphusi zetapile, iiburger, ipitsa, imayonnaise kunye nokunye okuninzi kunamafutha agcweleyo kunye nokuhambisa okunxulunyaniswa nokwanda komngcipheko wezifo zentliziyo, ingxaki yeswekile.
11. Iziselo zamandla
Iziselo zamandla ezisekwe kwintengiso zinee-sweeteners ezingezizo kunye ne-caffeine kwindawo ephezulu enokuthi inyuse amanqanaba e-insulin iiyure ezinde emva kokusetyenziswa kwazo. Gwema ukusetyenziswa kwayo ukulawula isifo sikashukela.
12. Iziqhamo ezomileyo
Iziqhamo ezomileyo ezinje ngeerasentyisi, iziqhamo, amakhiwane kunye namaqunube omisiwe yimithombo etyebileyo ye antioxidants enezibonelelo ezininzi zempilo. Nangona kunjalo, ziqulathe iswekile yendalo egxile kwaye ziphezulu kwiikhalori. Banokuphakamisa amanqanaba eswekile emzimbeni xa usetyenziswa kwisixa esikhulu.
Ii-FAQ eziqhelekileyo
1. Zeziphi iziqhamo abanesifo seswekile ekufuneka baziphephe?
Abantu abaneswekile kufuneka baziphephe iziqhamo eziphakamileyo kwisalathiso se-glycemic njengebhanana evuthiweyo kunye neemango. Kuya kufuneka kwakhona baphephe iijusi zeziqhamo kunye neefom zeziqhamo ezomisiweyo njengoko zipakishwe ngohlobo lweswekile.
2. Yeyiphi imifuno engalunganga kubantu abaneswekile?
Imifuno yesitatshi ekhula ikakhulu phantsi komhlaba inokunyusa umngcipheko wesifo seswekile okanye yenze nzima iimpawu zayo. Babandakanya imifuno enje ngeetapile kunye ne-yam.
3. Ngaba abantu abaneswekile bangazitya iibhanana?
Ibhanana engavuthwanga noluhlaza iphantsi kweekhalori kunye nomxholo weswekile. Abantu abanesifo seswekile banokuzisebenzisa ngokukhuselekileyo ngaphandle kokujonga amanqanaba eglucose. Nangona kunjalo, xa iibhanana zivuthiwe, umxholo wazo weswekile uyonyuka onokuthi uphakamise amanqanaba eswekile xa usetyenziswa kwimali ephezulu.
