Isifo sikashukela sisifo sesifo se-endocrine yomzimba, ngenxa yokuveliswa okwaneleyo kwe-hormone insulin, ekhokelela ekunyuseni ngokukhawuleza kwinqanaba le-glucose kwigazi-hyperglycemia. Kungoko, kubaluleke kakhulu ukwazi indlela yokutya ngokufanelekileyo kwisifo sikashukela ukwenzela ukuba ugweme iingxaki zesifo kunye nokuphazamiseka kwemizimba emzimbeni.
Isondlo sabashukela besifo sikashukela
Ngaphambi kokuba uqonde ukuba kunokwenzeka ntoni ukuba udle nesifo sikashukela, kubalulekile ukuba uqaphele ukuba abantu abahluphekileyo kwesi sifo, ukutya okunomlinganiselo ophezulu we- glycemic index (GI), onokukwazi ukuphakamisa izinga leshukela legazi, unobungozi. Ezi mveliso ziquka ezo ziqulethe inani elikhulu le-carbohydrate, liguquke libe yi-glucose kwinkqubo ye-metabolism. Nangona kunjalo, akunakwenzeka ukuba ungabandakanyi ngokupheleleyo i-carbohydrates ukusuka ekudleni, njengoko ziyimithombo yamandla emzimbeni walo nawuphi na umntu, kungekhona kuphela abantu abanesifo sikashukela. Ngoko ke, abo abangayazi indlela yokutya ngokufanelekileyo kwisifo sikashukela, kufuneka ukhethe iimveliso nge-GI ephantsi (iiyunithi ezingaphantsi kwama-50), kodwa kungekhona nge-zero.
Ngesifo sikashukela kuyimfuneko ukunqanda okanye ukunciphisa ukusetyenziswa kwe-malt, iziyobisi, iinkozo, i-chocolate, iibhanana, iibhotile, i-pasta, isonka esivela kumgugu ophezulu kunye neminye imveliso ene-index glycemic index.
Kukhethwa ukutya kunye nesifo sikashukela esinjengesonka esivela kwi-wholemeal, ubhontshisi, ubisi kunye nemveliso yobisi, iilentiy, i-soy, inyama ephilileyo kunye nentlanzi, kunye nemifuno eluhlaza, utamatisi, i-eggplants, ithanga, amantongomane, amakhowe kunye neziqhamo ezingenasiphunga.
Iseluleko kwisondlo kunye nesifo sikashukela
Abantu abaninzi abanokuzibuza indlela yokutya ne-diabetes mellitus baphosakele, becinga ukuba inkcazo ye-glycemic iyigugu rhoqo. Kukho iindlela ezininzi zokunciphisa iGI. Ngokomzekelo, izaqathi eziluhlaza zinama-GI 35, kwaye ziphekwe 85. Ukongeza, ukudibanisa kwama-carbohydrate kunye neeprotheyini zinciphisa isalathisi se-glycemic yesitya. Kodwa kubalulekile ukuqwalasela ukuhlanganiswa kweeprotheni kunye namafutha. Ngokomzekelo, iifatata ezifihliweyo kunye nobisi beesifo sikashukela ziya kuba luncedo ngakumbi kunezambatho ngeenyama eyosiweyo, nangona inyama yiprotheyini, kodwa kulo mcimbi awupheki kakuhle.
Ewe, ekugqibeleni, ngesifo sikashukela kubalulekile ukuba ungadli ngokufanelekileyo, kodwa ukuba ufune ukutya ngokufanelekileyo, njengoko i-carbohydrates izakuxhoma ngokuthe ngcembe, oko kuthetha ukuba ushukela oluncinane luya kungena egazini.