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Ayisiyiyo kuphela imikhwa yokutya engaqhelekanga kodwa kunye neeoyile ezityiwayo zichaphazela kakhulu amanqanaba eglucose emzimbeni. Ukukhetha ioyile efanelekileyo yokupheka kuhlala kungumceli mngeni, ngakumbi kubantu abanesifo seswekile njengoko benokuthi baphike amanqanaba eswekile kwaye bandise iimpawu. Abantu abaneswekile kufuneka bakhethe iioyile zokupheka ezinokunceda ukulawula amanqanaba eglucose kwaye zilungele impilo yentliziyo.
Ukupheka iioyile zihlala ziza neentlobo ezintathu ze-acid enamafutha: i-monounsaturated fat, i-polyunsaturated fat kunye ne-saturated fat. Ezi zimbini zokuqala zinceda ekulawuleni ngcono isifo seswekile kodwa esokugqibela siyaziwa sonyusa umngcipheko wesifo seswekile.
Kananjalo iioyile ezininzi zokupheka zihlala zitshintsha ubume bazo, umbala kunye nexabiso lesondlo xa zishushu. Ke ngoko, izinto eziphambili ekufuneka ziqwalaselwe luhlobo lwamafutha, inani lamafutha, ifuthe kwisifo se-glucose metabolism kunye nokunyamezelana nobushushu. Jonga ezinye zeoyile ezilungileyo zokupheka seswekile.
1. Virgin oyile coconut
Iimpikiswano ezininzi zijikeleze ukwamkelwa kweoyile yekhokhonathi yeswekile. Nangona kunjalo, iingcali zikholelwa ukuba ioyile yekhokhonathi yenye yeoyile zokupheka eziphambili kubantu abaneswekile. Isifundo sibonisile ukuba ioyile yekhokhonathi inokuxhasa i-homeostasis eqhelekileyo yeglucose kunye nokwandisa amajoni omzimba ngokusebenzisa i-fatty acid metabolism. Oku kunokunceda ukunciphisa umngcipheko wohlobo lwe-2 yeswekile. [1]
2. I-oli yomnquma engaphezulu kwentombi
I-oyile ye-oliva eyongezelelweyo eyintombi yenziwe ngeminquma ecinezela ukubanda. Ukutya okwenziwe ngeoyile yomnquma kuhlala kukonyusa inani elincinci kuphela leswekile egazini xa kuthelekiswa neoyile yombona. Uhlalutyo lweemeta kwioyile yomnquma lubonakalisile ukuba ioyile iluncedo kulawulo kunye nokuthintela uhlobo lweswekile yesi-2. Ungasebenzisa ioyile yeminquma yokunxiba, ukudipha, kunye nokupheka kobushushu obuphantsi. Gwema ukupheka okuphezulu kunye nokucoca ngeoli yeoli. [Mbini]
3. Ioli yeWalnut
Ioyile yeWalnut iyasebenza ngokuchasene nohlobo lwesibini lweswekile. Ityebile kwi-polyunsaturated fatty acid, omega 3 kunye neevithamini ezininzi, eziluncedo kakhulu kubantu abaneswekile. Ioyile yeWalnut iqulethe amanqanaba aphezulu e-Alpha-linolenic acid (ALA) anceda ukunciphisa iswekile yegazi kunye ne-HbA1c xa ithathwa iinyanga ezintathu, i-15g mihla le. [3]
4. Ioyile yesundu
Ioyile yesundu ithathwa njengeyona ndawo itya ioyile ephezulu yemifuno kwihlabathi liphela. Nangona kunjalo, ukusetyenziswa kwayo kunxulunyaniswa nomngcipheko wesifo seswekile kunye nesifo sentliziyo. Kungenxa yokuba ioyile yesundu iqulethe iipesenti ezingama-40 ze-asidi ye-monounsaturated fatty acid kunye ne-10% ye-polyunsaturated fatty acid, elungileyo ngokwembono yezempilo kodwa ikwaqulathe iipesenti ezingama-45 zamafutha agcweleyo, anokunyusa umngcipheko wesifo seswekile. Nangona kunjalo, iyathandwa ngenxa yokunyibilika okuphezulu kunye nokuchasana ne-oxidative ngenxa yamafutha aphezulu. [4]
5. Ioyile yeflakisi
I-Flaxseed icinezelwe kakhulu kwioyile yayo ukuze isetyenziselwe iinjongo ezininzi. Nangona kunjalo, ikwaqwalaselwa njengesongezelelo sokutya kubantu abaneswekile ngenxa yoxinzelelo lwayo oluphezulu lwe-omega 3 fatty acids. Isifundo sibonisile ukuba ioyile yeflakisi ayibonisi mpembelelo kwi-insulin, ukuzila ukutya kweglucose kunye namanqanaba e-HbA1c emva kokusetyenziswa. Ke ngoko, kunokugqitywa ekubeni ioyile inokusetyenziswa kulawulo olufanelekileyo lohlobo 2 lweswekile. [5]
6. Macadamia oyile nut
Ioyile iyaziwa ngokuphucula amanqanaba e-lipid okanye e-cholesterol emzimbeni, ethi yona iphucule ubuntununtunu be-insulin kunye nokunciphisa ii-cytokines zokudumba. Ioyile yeMacadamia ityebile kwi-monosaturated fatty acids, malunga neepesenti ezingama-65 ze-oleic acid kunye neepesenti ezili-18 zepalmitoleic acid. Oku kunceda ukunciphisa ukudumba okungoyena nobangela wesifo seswekile. [6]
7. Ioyile yeCanola
Ioyile yeCanola yenziwa ngokukhupha irapeseed, isityalo esikhazimlayo esimthubi. Ayithathi cala kwincasa kwaye inexabiso eliphezulu le-omega-3 fatty acids. Ngenxa yexabiso eliphantsi lamafutha agcweleyo, ithathwa njengenye yeoyile ezilungileyo zokupheka kubantu abaneswekile. Uphononongo lubonakalisile ukuba ioyile ye-canola inciphisa uxinzelelo lwe-oxidative kunye nokudumba emzimbeni, okunceda ukuphucula iingxaki zeswekile ngenxa yezi zinto. [7]
8. Ioyile kajongilanga
Uphononongo lubonakalisile ukuba ioyile kajongilanga iyayithoba kakhulu iglucose emzimbeni. Umxholo ophezulu we-oleic acid kwioyile inegalelo ekunciphiseni i-cholesterol iyonke emzimbeni. Oku kuphucula ngokuthe ngqo amanqanaba e-insulin kunye neprofayili ye-lipid kunye nokuthintela umngcipheko wesifo se-metabolic syndrome, esaziwayo ukubangela isifo seswekile. [8]
9. Ioli yeSesame
Oku kwenziwa ngembewu yesesame engatyiswanga. Uphononongo ludibanisa ukusetyenziswa kweoyile yesesame ekunciphiseni uxinzelelo lwegazi kunye nokuphuculwa kwimo ye-antioxidant, kwizigulana ezinesifo seswekile. Uphononongo lukhankanya ukuba ioyile yesesame inokusetyenziswa ngokukhuselekileyo ngokudityaniswa kweziyobisi kulawulo lwesifo seswekile. Ioyile yeSesame inendawo ephezulu yomsi kwaye oku kuyenza ukuba ibe yindlela elungileyo yokupheka ubushushu obuphezulu. [9]
10. Ioyile yeavokhado
Ioyile yeavokhado ithwala ubuninzi bamafutha e-monounsaturated kwaye ikwayenye yemithombo ye-oleic fatty acid. Amafutha e-Monounsaturated anceda abantu abaneswekile ukuba basebenzise i-glucose kwaye basebenzise i-insulin ngokufanelekileyo. Izongezo zayo zisetyenziswa ngokubanzi ukuthintela ukungasebenzi kakuhle kwengqondo okubangelwa sisifo seswekile. [10]
11. Ioli yeoli yerayisi
Iasidi yeOleic kwioyile yeceke yeoyile iphambili. Ukutya kwayo kunciphisa kakhulu i-serum cholesterol kunye nokumelana ne-insulin xa isetyenziswa kangangeentsuku ezingama-50. I-oyile ye-Rice yeoyile yenziwa ngokutsala ioyile kulukhuni lwangaphandle lwerayisi. Ine-flavour ethambileyo kunye nenqaku eliphezulu lomsi. [Shumi elinanye]
12. Ioyile yamandongomane
Ukuncitshiswa kweswekile yegazi ngokusetyenziswa kweoyile yamandongomane kuncinci kakhulu kodwa kuyasebenza. Ihlala inciphise amanqanaba amabi e-cholesterol kunye nokwandisa amanqanaba e-antioxidant emzimbeni, ukubala kwawo okuphantsi kungoyena nobangela wokudumba. [12]
Ii-FAQ eziqhelekileyo
1. Yeyiphi eyona oyile ipheka kakuhle yeswekile?
Ioyile zokupheka ezilungileyo zeswekile yile inamanqanaba aphezulu e-polyunsaturated kunye ne-monounsaturated fatty acids ngelixa amanqanaba asezantsi e-fatty acid acids. Babandakanya ioyile yekhokhonathi enyulu, ioyile yesesame kunye neoyile yeflakisi.
2. Ngaba ioyile yemastadi ilungile kubantu abaneswekile?
I-oyile yesinaphi ikhutshwa kwimbewu yemostade eyintsapho enye yodlwengulo, ekukhutshelwa kuyo ioyile yeCanola. Zisezantsi kwii-carbs kunye namafutha kwaye zinceda ukunciphisa i-cholesterol embi emzimbeni, ethi incede ekulawuleni amanqanaba eswekile.
3. Ngaba i-oyile yomnquma ilungile kwisifo seswekile?
Ewe, ioyile eyongezelelweyo ye-oliva eyona ibhetele ekunciphiseni umngcipheko wesifo seswekile kunye nokulawula inqanaba leswekile kuhlobo lwe-2 yeswekile.
