Iziqhamo ezili-15 eziBalaseleyo kwizigulana ezinesifo seswekile

Amagama Aphezulu Ebantwaneni

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Rhoqo ngonyaka, inyanga ka-Novemba ithathwa njengeNyanga yoKwazisa ngeSwekile- ibhiyozelwa kwihlabathi liphela ukwazisa malunga nohlobo 1 kunye nohlobo 2 lweswekile. Umxholo woSuku lweSwekile kwiHlabathi liphela kunye nenyanga yokwazisa ngesifo seswekile u-2019 uthi 'Usapho kunye neSwekile'.

INyanga yoKwazisa ngeSwekile 2019 ikwajolise ekugxileni kunxibelelwano phakathi kweswekile kunye nesifo sentliziyo. Kule nyanga yokwazisa, masiqwalasele iintlobo ezikhuselekileyo zeziqhamo zeswekile ezinokuzinandipha ngaphandle kokukhathazeka!

Abantu abaneswekile kufuneka balumke kakhulu xa belungiselela itshathi yokutya. Kukho ukutya okumbalwa umntu onesifo seswekile anokuba nako ngaphandle kokukhathazeka. Nangona kunjalo, kukho ukutya okuninzi okunokuphakamisa amanqanaba eswekile yegazi. Kuyafana xa kufikwa kwiziqhamo. Amaxesha ngamaxesha, sixelelwe ukuba iziqhamo kunye nemifuno yeyona nto iphambili kwezempilo kwaye akukho nto inokubetha ezi zithako zendalo xa kufikwa kumba wokutya okusempilweni. ^[1] . Nangona kunjalo, abantu abanesifo seswekile bajongene nesithintelo kule meko, njengoko umxholo weswekile kwiziqhamo unokuba neziphumo ezibi.

Ke, zithini iziqhamo eziphambili ezicetyiswayo kubantu abaneswekile? Uluvo oludumileyo lokuba iziqhamo azikhuselekanga xa unesifo seswekile alulunganga. Iindidi ezininzi zeziqhamo zilayishwe iivithamini, iiminerali kunye nefayibha, ezinokunceda ekulawuleni amanqanaba eswekile yegazi kunye nokunciphisa umngcipheko wokuba nohlobo lwesibini lweswekile. ^[Mbini] . Ngaphandle kwalokhu, ifayibha inokukhuthaza ukuziva ugcwele, uthintele iminqweno engekho sempilweni kwaye uphephe ukutya kakhulu. Ukugcina ubunzima obusempilweni kunokunyusa uvakalelo lwakho lwe-insulin kunye nokunceda kulawulo lweswekile ^[3] .

Isalathiso se-Glycemic okanye i-GI yokulinganisa ukuba ukutya okuqukethe i-carbohydrate kuyanyusa njani amanqanaba eglucose egazini. Abantu abanesifo seswekile basebenzisa i-GI njengesikhokelo sesiseko sokukhetha ukutya okufanelekileyo. Ukutya okunexabiso lesalathiso se-glycemic ephezulu kunyusa iswekile yegazi lakho liphezulu kunokutya okunexabiso eliphantsi le-GI. I-GI ephantsi ingama-55 okanye ngaphantsi, i-56 ukuya kwi-69 iphakathi i-GI kwaye i-70 okanye ngaphezulu ithathwa njenge-GI ephezulu ^[4] . Umntu onesifo seswekile unokuba neziqhamo ezinesalathiso esisezantsi naphakathi se-glycemic, nangona i-GI esezantsi ikhethwa ngakumbi.

Ngapha koko, iziqhamo ezisekwe emanzini kukholelwa ukuba ziluncedo kakhulu kubantu abaneswekile ^[5] . Qhubeka ufunda ukuze wazi malunga neentlobo zeziqhamo zeswekile ezinokutya, ngaphandle kokukhathazeka ngokungalingani kwenqanaba leswekile.

Iziqhamo ezisempilweni kubantu abanesifo seswekile

Ukuba zityiwe ngamanani aphakathi kwaye phantsi kweliso loogqirha bakho, ezi ziqhamo zinokuba luncedo kulawulo lweswekile okanye amanqanaba eswekile yegazi ^{[6] [7] [8] [9] [10] [Shumi elinanye] [12] [13]} .

1. Isiqhamo seediliya

Malunga neepesenti ezingama-91 zesiqhamo ngamanzi. IGrapefruit ityebile ku-vitamin C, ine-index ye-glycemic engama-25 kwaye inexabiso eliphezulu le-fiber enyibilikayo. Isiqhamo samagilebhisi sikwabandakanya i-naringenin eyi-flavonoid ekhulisa ubuntununtunu bomzimba wakho kwi-insulin. Yitya malunga nesiqingatha seediliya mihla le ukuze ugcine iswekile yegazi kulawulo lwakho.

2. I-strawberry

La maqunube alayishwe iivithamini, ii-antioxidants kunye nefayibha ezikunceda ukulawula isifo seswekile. Ukongeza, amaqunube ane-glycemic index ye-41 kwaye asezantsi kwiicarbohydrate. Ierberberries zigcina isisu sigcwele, zigcine unamandla kwaye zikuncede ulungelelanise amanqanaba eswekile yegazi. Ukutya malunga ne-frac34 indebe yeerberberries mihla le kunokuba luncedo kubantu abaneswekile.

3. Iorenji

Isityebi kwifayibha, iswekile encinci, ivithamin C ephezulu kunye ne-thiamine, ukusebenzisa iiorenji kuya kunceda ukugcina amanqanaba eswekile yegazi kulawulo. Banamaphesenti angama-87 omxholo wamanzi kwaye banesalathiso esisezantsi kakhulu se-glycemic. Iiorenji ziyakunceda ugcine ubunzima bakho buphantsi kolawulo. Thatha iorenji yonke imihla ukugcina isifo seswekile sijongiwe. Inesalathiso se-glycemic ye-44.

4. Iitsheri

Nge-index glycemic ephantsi engama-22, ene-vitamin C etyebileyo, i-antioxidants, i-iron, i-beta-carotene, i-potassium, i-folate, i-magnesium kunye ne-fiber, ii-cherries ziluncedo kakhulu kwiswekile. Ngapha koko, iitsheri zigcwele zii-anthocyanins ekukholeleka ukuba zehlisa amanqanaba eswekile yegazi ngokwandisa imveliso ye-insulin ngamashumi amahlanu eepesenti. Ungayitya icheri ngendlela entsha. Ukutya ikomityi enye yeetsheri ngemini kunokuba luncedo kakhulu ekulawuleni isifo seswekile.

5. Iapile

Zityebile kuVitamin C, ifayibha enyibilikayo kunye nee-antioxidants, ii-apile zinokukunceda ugcine isifo seswekile. Zine-pectin enceda ukususa i-toxins emzimbeni wakho kunye nokunciphisa iimfuno ze-insulin kubantu abaneswekile malunga neepesenti ezingamashumi amathathu anesihlanu. Kwaye ine-index ye-glycemic index engama-38.

6. Ipere

Ukuba neepesenti ezingama-84 zomthamo wamanzi ogcwele iifayibha kunye neevithamini ezinceda ukugcina amanqanaba eswekile yegazi ephantsi kolawulo. Iipeya zithathwa njengeziluncedo kakhulu kwisifo seswekile kuba zinceda ukuphucula ubuntununtunu be insulin kunye nenqanaba eliphantsi le-glycemic lama-38. Ungatya ipere encinci imihla ngemihla ukwanelisa iminqweno yakho eswiti.

7. IPlum

Ngaphandle kokuba neekhalori ezisezantsi, iiplamu zikwaphantsi kwisalathiso se-glycemic index. Iiplums ngumthombo otyebileyo wefayibha eyenza ukuba ibe sisiqhamo esifanelekileyo kubantu abanesifo seswekile nakwizigulana zentliziyo. Njengokuba uninzi lwezigulana ezinesifo seswekile zinengxaki yokuqhinwa, iyanceda ukuphucula inkqubo yokwetyisa kunye nokunyanga ukuqhina. Inesalathiso esisezantsi kakhulu se-glycemic of 24.

8. Iavokhado

Amafutha asempilweni kunye ne potassium kwiavokhado kuyenza iluncedo kubantu abaneswekile. I-avovoconto ikwanceda ukuthoba amanqanaba e-triglyceride kunye ne-cholesterol embi emzimbeni. Inesalathiso esisezantsi kakhulu se-glycemic index ye-15.

9. IiNctarines

Esi sesinye isiqhamo sesitrasi esinokuba nesifo seswekile. I-Nectarine ine-index glycemic index, enceda ukunciphisa amathuba ohlobo lwe-2 yeswekile. Inesalathiso esisezantsi se-glycemic 30.

10. Ipesika

Isiqhamo sinesalathiso esisezantsi se-glycemic kwaye siphezulu kumxholo wefayibha. Kwakhona, ii-antioxidants kunye neevithamini ezikhoyo kwipesika ziyenza ilunge kakhulu kwizigulana ezinesifo seswekile. I-ha isalathiso esisezantsi se-glycemic sama-28.

11. Umnyama jamun

Ngokwesiko, esi siqhamo siqhelekileyo sisetyenziswa ngabantu abahlala kwimimandla yeelali. Namhlanje, i-jamuns emnyama ibonakele kwiindawo ezisezidolophini kwaye ifumene indawo kwiziqhamo zabaguli abanesifo seswekile. Uncedo lweJamun luphucula ulawulo lweswekile yegazi. Imbewu nayo inokuthi ityiwe, ukuba yenziwa ngumgubo. Inesalathiso esisezantsi se-glycemic se-25.

12. Iinanazi

Zityebile kwiipropathi ezichasene nentsholongwane kunye neentsholongwane, iipinapile zinokutyiwa ngabantu abanesifo seswekile. Ngesalathiso se-glycemic of 56, kukhuselekile ukuba ungasetyenziswa.

13. Iirharnati

Ukutya esi siqhamo kuluncedo kwizigulana ezinesifo seswekile. Kuba iyanceda ukuphucula amanqanaba eswekile yegazi emzimbeni. Inesalathiso esisezantsi se-glycemic se-18.

14. Amla

Esi siqhamo sikrakra silungile kwizigulana ezineswekile njengoko zilayishwe ku-vitamin C kunye nefayibha. Iziqhamo ze-amla eziluhlaza satyiwa ngokutya kwemihla ngemihla zizigulana ezinesifo seswekile. Ine-GI esezantsi yama-40.

15. Ipapaya

Ifakelwe ubuninzi bezondlo, ipapaya iyaziwa ngokuba neepropathi ezinceda ukulawula isifo seswekile. Ikwathintela isifo sentliziyo seswekile. Zinezinto ezinje ngee-enzymes ezikhusela isifo seswekile ngokuchasene neeradicals eziyingozi simahla. Ngesalathiso se-glycemic se-60, isiqhamo sicetyiswa ngoogqirha ukuba sibandakanywe kwisidlo seswekile seswekile.

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