Isifo sikashukela siyisifo senqubo ye-endocrine yomzimba, ngenxa yokukhiqizwa okungenasisindo kwe-hormone insulin, okuholela ekukhuleni okweqile ezingeni likaglucose egazini - hyperglycemia. Yingakho kubalulekile ukwazi ukuthi ungadla kahle kanjani isifo sikashukela ukuze ugweme ukucindezeleka kwesifo kanye nokukhathazeka komzimba emzimbeni.
Ukudla okunomsoco wesifo sikashukela
Ngaphambi kokuba uqonde ukuthi kungenzeka yini ukuba udle nesifo sikashukela, kufanele kubone ukuthi kubantu abahlukunyezwa yilesi sifo, ukudla okunomfanekiso ophezulu we- glycemic (GI), okwazi ukuphakamisa izinga likashukela egazini, kuyingozi. Le mikhiqizo ibandakanya lezo ezinamakhemikhali amaningi, ephenduka i-glucose ohlelweni lokusebenzisa umzimba. Kodwa-ke, akunakwenzeka ukukhipha ngokuphelele ama-carbohydrate kusukela ekudleni, njengoba kungumthombo oyinhloko wamandla omzimba wanoma yimuphi umuntu, hhayi kuphela abantu abanesifo sikashukela. Ngakho-ke, labo abangakwazi ukudla kahle ngesifo sikashukela, kudingeka ukhethe imikhiqizo nge-GI ephansi (amayunithi angaphansi kuka-50), kodwa hhayi nge-zero.
Ngesifo sikashukela kuyadingeka ukwenqaba noma ukuvimbela ukusetshenziswa kwamalt, iziphuzo ezidakayo, ama-corn flakes, ushokoledi, ubhanana, ama-beet, i-pasta, isinkwa esivela kufulawa ophezulu kakhulu kanye neminye imikhiqizo ene-high glycemic index.
Kungcono ukudla nesifo sikashukela njengesinkwa esivela ku-wholemeal, ubhontshisi, ubisi nemikhiqizo yobisi, i-lentils, soy, inyama enomfutho nenhlanzi, kanye nemifino eluhlaza, utamatisi, amaqabunga, ithanga, amantongomane, amakhowe kanye nezithelo ezingenayo izithelo.
Iseluleko sokudla okunomsoco nesifo sikashukela
Abantu abaningi abazibuza ukuthi bangadla kanjani nesifo sikashukela banamaphutha, becabanga ukuthi inkomba ye-glycemic iyigugu njalo. Kunezindlela eziningi zokunciphisa i-GI. Isibonelo, izaqathe eziluhlaza zinama-GI 35, futhi ziphekwe 85. Ngaphezu kwalokho, ukuhlanganiswa kwama-carbohydrate namaprotheni kunciphisa inkomba ye-glycemic yesidlo. Kodwa kubalulekile ukucabangela ukuhlanganiswa kwamaprotheni namafutha. Isibonelo, amazambane ahlambulukile nobisi abanesifo sikashukela bazoba usizo kakhulu kunamazambane ngenyama ethosiwe, nakuba inyama yiprotheni, kodwa kulokhu umkhiqizo awupheki kahle.
Kakhulu, ekugcineni, ngesifo sikashukela kubalulekile hhayi kuphela ukuba udle kahle, kodwa futhi ukuhlaziya ngokucophelela ukudla, njengoba ama-carbohydrate azokhamba kancane kancane, okusho ukuthi ushukela oluncane luzofika egazini.