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Nge-14 kaNovemba kuqatshelwa njengoSuku lweSwekile kwiHlabathi liphela nosuku lokuzalwa kukaSir Frederick Banting, owafumana i-insulin kunye noCharles Best ngo-1922.
Usuku lwaqalwa ngo-1991 yi-IDF kunye noMbutho wezeMpilo weHlabathi njengempendulo kwinkxalabo ekhulayo malunga nesoyikiso sempilo esonyukayo esibangelwa sisifo seswekile. Umxholo woSuku lweSwekile kwiHlabathi liphela kunye neNyanga yoKwazisa ngeSwekile 2020 uthi Umongikazi kunye neswekile - apho eli phulo lijolise ekwaziseni malunga nendima ebalulekileyo edlalwa ngabongikazi ekuxhaseni abantu abaphila nesifo seswekile, ngakumbi phakathi kwesi sifo.
Eli phulo limelwe lilogo yesazinge esiluhlaza eyamkelwa ngo-2007 emva kokudlula kwesigqibo se-UN kwisifo seswekile. Isangqa esibhakabhaka luphawu lwehlabathi lokuqonda isifo seswekile. Kubonisa ubunye belizwe leswekile yoluntu ekuphenduleni ubhubhane wesifo seswekile.
Ukutya okunokulinganisela kunokwenza imimangaliso emzimbeni nakwimpilo yakho. Ukongeza iziqhamo kwindlela otya ngayo kunokubonelela umzimba wakho ngesondlo esifunekayo ngohlobo lweevithamini, iikhabhohayidreyithi kunye neeminerals. Abantu abaneswekile, kwelinye icala, kufuneka benze ukhetho olunonophelo ngelixa besitya iziqhamo. Nangona iziqhamo zinokuba yimpilo kwimpilo yethu, ezinye iziqhamo zinokuba yingozi kwisifo seswekile.
Isiqhamo ngasinye siyahluka kwinani lee-antioxidants kunye nezakha mzimba kwaye sinokumnceda umntu ngokuxhomekeke kwiimfuno zomzimba wakhe [1] . Kwimeko yomntu onesifo seswekile, iziqhamo ezahlukileyo zinokubangela utshintsho olwahlukileyo kwinqanaba leswekile yegazi emzimbeni. Ukuhlala ukhuselekile, kucetyiswa kakhulu ukuba kuthintelwe iziqhamo ezimbalwa ezinokunyusa inqanaba leswekile yegazi [Mbini] .
Kule nqaku, siza kuphonononga ezinye zeziqhamo eziqhelekileyo ekufuneka zithintelwe ngabantu abanesifo seswekile.
I-GI: Isalathiso seGlycemic Index (GI) linqanaba le-carbohydrate ekutyeni ngokweendlela ezichaphazela ngayo amanqanaba eglucose egazini.
1. Ukuphatha
Qho nge-100 g yemango ine-14 g yomxholo weswekile, onokwenza mandundu iswekile esegazini [3] . Nangona 'uKumkani weziqhamo' sesinye seziqhamo ezimnandi kakhulu kwihlabathi, kufuneka ithintelwe ngenxa yeswekile ephezulu [4] . Ukusetyenziswa rhoqo kunokukhokelela kukonyuka ixesha elide kwinqanaba leswekile yegazi.
2. ISapota (Chikoo)
Ikwabizwa ngokuba yi-sapodilla, esi siqhamo siqulathe i-7 g yeswekile kuyo yonke i-100 g ye-1 yokukhonza [5] . Ixabiso lesalathiso se-glycemic (GI) (55) sesiqhamo, kunye neswekile ephezulu kunye nomxholo wekhabhohayidrethi, kunokuba yingozi kakhulu kumntu onesifo seswekile [6] .
3. Iidiliya
Zityebile kwifayibha, iivithamini kunye nezinye izakha mzimba eziyimfuneko, iidiliya zinexabiso elifanelekileyo leswekile. Iidiliya akufuneki zongezwe kwizidlo zeswekile njengoko i-85 g yeediliya ingaqulatha iikhabhohayidrethi eziphakame njenge-15 g [7] .
4. I-Apricot eyomileyo
Ngelixa i-apricot entsha inokongezwa kwisidlo seswekile, umntu akufuneki atye iziqhamo esele zenziwe njengeeapilkosi ezomisiweyo [8] . Ikomityi enye yeehafu zeeapilkosi ezinama-74 eekhalori kunye ne-14.5 g yeswekile evela ngokwendalo.
5. Iziqhamo ezomisiweyo
Esinye seziqhamo eziphambili ekufuneka zithintelwe ngabantu abaneswekile. Ngexabiso le-GI le-103, ii-prunes zine-24 g yee-carbohydrate ekukhonzeni ikomityi enye yesine [9] .
6. Iphayinaphu
Nangona kukhuselekile ukuthelekisa iinanapple xa unesifo seswekile, ukusetyenziswa gwenxa kunokubangela iswekile egazini [10] . Lawula ukusetyenziswa kwakho kwaye ujonge utshintsho kumanqanaba eswekile yegazi.
7. ICustard Apple
Nangona ungumthombo olungileyo wevithamini C, ikhalsiyam, isinyithi kunye nefayibha, iapile yolondolozo ayisiyiyo eyona ndlela ikhethekileyo yeswekile [Shumi elinanye] . Ukusebenza okuncinci malunga ne-100 g kunokuba ne-carbohydrate ephezulu njenge-23 g. Olunye uphononongo lubonisa ukuba, umntu onesifo seswekile angatya i-apile egcinwe kodwa kufuneka alumke kakhulu [12] .
8. Ivatala
Ngaphantsi kwefayibha kunye neekhalori, ivatala inexabiso le-GI lama-72 kunye nesiqingatha sendebe enokusetyenziselwa inokuba ne-5 yeegram ze-carbohydrate, iyenza ukuba ibe sisiqhamo esinokutyiwa kwiindawo ezincinci [13] .
9.Ipapa
Ukuba nexabiso eliphakathi le-GI lama-59, ipapaya iphezulu kwiicarbohydrate nakwiikhalori. Ukuba yongezwa kwisidlo seswekile, kufuneka isetyenziswe ngobuninzi obuninzi ukuthintela ukonyuka kweswekile esegazini [14] .
10. IiJusi zeziqhamo
Iipesenti ezili-100 zeziqhamo zeziqhamo, ezenziwe ngazo naziphi na iziqhamo, kufuneka zithintelwe ngabantu abanesifo seswekile njengoko kunokubangela i-glucose spikes [Shumi elinantlanu] . Njengoko ezi jusi zingenayo nayiphi na ifayibha, ijusi ikhawulezisa ukudityaniswa kwaye inyuse iswekile yegazi ngaphakathi kwemizuzu [16] .
Kwinqaku lokugqibela…
Uninzi lweziqhamo zihlelwa ngokokusebenza kwazo kakuhle ekuqhubeni inqanaba leswekile yegazi. Phakathi kweziqhamo zokuphepha abantu abaneswekile kufuneka baqwalasele ixabiso lesalathiso se-GI yesiqhamo ngaphambi kokuba basongeze kwisidlo sabo. Ngokubanzi, i-GI kufuneka ilingane nama-55 okanye isezantsi ukuze ikhuseleke ekusetyenzisweni komntu onesifo seswekile.
Iziqhamo ezinje ngamaqunube, amapere kunye nama-apile eminye yemizekelo ephantsi kwii-carbohydrate kwaye zinokufakwa kwisidlo seswekile.
Imibuzo ebuzwa qho
Q. Ngaba iziqhamo ziyingozi kwisifo seswekile?
UKUYA. Ayizizo zonke iziqhamo. Isiqhamo esipheleleyo, esitsha sipakishwe sigcwele ifayibha, iivithamini, iiminerali, kunye nee-antioxidants, zisenza ukutya okuxineneyo okunesondlo okunokuba yinxalenye yesicwangciso sonyango seswekile esisempilweni.
Q. Ingaba iibhanana zilungile kubantu abaneswekile?
UKUYA . Iibhanana ziziqhamo ezikhuselekileyo nezinesondlo kubantu abanesifo seswekile ukuba bazitye ngokumodareyitha njengenxalenye yesicwangciso sokutya esilinganiselweyo, esenzelwe umntu ngamnye.
Q. Ngaba abantu abaneswekile bangayitya irayisi?
UKUYA. Ewe kufanelekile, kodwa kufuneka ukunqande ukuyitya kwiindawo ezinkulu okanye rhoqo kakhulu.
Q. Ngaba iziqhamo zinokubangela isifo seswekile?
UKUYA. Ngokubanzi, ukutya iziqhamo njengenxalenye yokutya okusempilweni akufuneki kwandise umngcipheko wesifo seswekile. Nangona kunjalo, ukusebenzisa ngaphezulu kwesibonelelo semihla ngemihla seziqhamo kungongeza iswekile eninzi ekutyeni.
Q. Ngaba i-Basmati irayisi ilungile kumguli onesifo seswekile?
UKUYA. I-Wholegrain Basmati irayisi inokongezwa kwizidlo zabantu abanengxaki yohlobo lweswekile yesi-2.
Q. Ngaba abantu abaneswekile bangazitya iitapile?
UKUYA. Nangona iitapile ziyimifuno enesitatshi, umntu onesifo seswekile angazitya iitapile kodwa ukutya kufuneka kubekwe esweni.
