Kulesi sihloko ngizokhuluma ngenombolo yesitha yokukhulelwa, ushukela. Ukudla ushukela omningi hhayi nje kuphela ukukhulisa ibha esikalini nokwenza kube nzima ukulahlekelwa amakhilogremu ngemuva kokukhulelwa, futhi kubuye kuhlotshaniswe nezinye izifo ezithinta ngqo ingane.
Ekupheleni kwendatshana Uzokwazi ukuthi uhlukanisa kanjani imithombo kashukela "omuhle" "nongalungile", indlela elula nesebenzisekayo yokwazi inani likashukela ekudleni nokuthi likuthinta kanjani ukusetshenziswa kwalo ngesikhathi sokukhulelwa.
Ayini ama-carbohydrate?
Ama-carbohydrate ayixhaxha elide likashukela elinamathiselwe. Wonke ushukela, ozosetshenziswa ngumzimba wethu, kufanele wephulwe ngesikhathi sokugaya ngesimo se-glucose. Lapho nje i-glucose ifinyelela egazini, amazinga kashukela ayakhuphuka.
Eqinisweni, ama-carbohydrate yiwona kuphela ama-macronutrients akhulisa kakhulu ushukela wegazi. Ama-carbohydrate atholakala ekudleni okuningi, okunye kunempilo kanti okunye kuncane kakhulu. Ziminyene kakhulu okusanhlamvu, izilimo eziyizigaxa (amazambane), izithelo, imidumba kanye neminye imikhiqizo yobisi.
Abesifazane abaningi bakholelwa ukuthi kubalulekile ukulawula ukusetshenziswa koshukela ngesikhathi sokukhulelwa kuphela lapho kunengozi yokuhlupheka isifo sikashukela sokukhulelwa. Kuyisimo esivezwa ngamanani kashukela egazini ngaphezu kokujwayelekile. Kusungulwa ngesikhathi sokukhulelwa kwabesifazane ababengakaze babe nesifo sikashukela phambilini.
Izingozi zokuba noshukela ophakeme wegazi ngesikhathi sokukhulelwa
Njengoba isayensi ibonisa, ngisho nokuphakama okuncane kweshukela egazini ngesikhathi sokukhulelwa kwandisa kakhulu ubungozi bokukhubazeka kwenhliziyo okuzelwe.
Kwesinye isifundo, amazinga aphezulu e-insulin (i-hormone ekhishwa ngenxa yamazinga aphezulu kashukela egazini) ekuqaleni kokukhulelwa yayihlotshaniswa ingozi eyengeziwe yokukhubazeka kwe-neural tube. Lokhu kungasabisa uma ucabanga ukuthi iningi lethu alinalwazi ngoshukela wegazi noma amazinga e-insulin. Abantu bavame ukuzithola benama-prediabetes noma isifo sikashukela benganakile.
Ngalesi sizathu, ngicabanga bonke abesifazane kufanele basebenze ekuphatheni amazinga kashukela egazini ngesikhathi sokukhulelwa futhi uqonde ubudlelwane bakho nokudla.
Amakhilogremu amaningi wakho nawomncane
Ngaphandle kwemiphumela kushukela wegazi, uma sidla ama-carbohydrate amaningi (ngesiphuzo esinoshukela, amaswidi, nemikhiqizo equkethe ufulawa omhlophe), sinethuba elikhulu lokuthola isisindo esiningi kakhulu ngesikhathi sokukhulelwa. Sifaka engcupheni yokuthi nengane nayo izalwe inkulu (macrosomal).
Abesifazane abadla ama-carbohydrate amaningi acwengekile banesisindo cishe esingu-8 kg kunalabo abadla kakhulu ama-carbohydrate angahlelwanga. Yini enye, izingane zabo zizalwa zikhulu ngamaphesenti aphezulu amafutha omzimba.
Futhi hhayi lokho kuphela, kepha ngokwalolu cwaningo, imetabolism yezingane ingathinteka unomphela ngokudla kukamama nokwanda ngokweqile kokulahleka kwayo ngesikhathi sokukhulelwa.
Izinkinga ze-ADD (attention deficit hyperactivity disorder)
Ukuphuza ushukela omningi ngesikhathi sokukhulelwa kungaba umlutha futhi kungabeka ubuchopho bengane engcupheni yokuthanda ukudla okunoshukela empilweni yabantu abadala. Ukudla kokukhulelwa okunoshukela ophezulu kukhonjisiwe ukukhulisa ubungozi be thuthukisa i-ADHD noma izindlela ezifanayo zokuziphatha ezisuselwa ekuphazamiseni ukunakwa nasekuziphatheni okungathatheki.
Ezinye izingozi zokudla ushukela omningi kakhulu lapho ukhulelwe
Ukudla okuphezulu kwe-carbohydrate ngesikhathi sokukhulelwa nakho kuhlotshaniswa nethuba eliphakeme lokukhula:
- isifo sikashukela sokukhulelwa,
- preeclampsia (ukwanda kwengcindezi yegazi ngesikhathi sokukhulelwa),
- isifo se-gallbladder (ukwakheka kwetshe le-gallbladder),
- izinkinga zomzimba zengane empilweni yabantu abadala (njengesifo sikashukela nesifo senhliziyo).
Akuwona wonke ushukela omubi
Lokho akusho ukuthi asidingi ushukela. Khumbula ukuthi kunezitho ezidinga i-glucose ukuze zisebenze njengobuchopho, amaseli egazi, izinso nomnkantsha.
Inhloso yami ukukukhombisa ifayili le- ama-carbohydrate aminyene ngomsoco kanye nokulinganisa ukudla kwayo namanye ama-macronutrients ukuzinzisa amazinga kashukela egazini. Unalokhu engqondweni, ngokuqinisekile uzofuna ukwazi ukuthi yikuphi ukudla okunothile kuma-carbohydrate.
Imithombo eyinhloko yama-carbohydrate
- Izitshalo- I-wholegrain, elungisiwe, nakho konke okunye okwenziwe ngofulawa omhlophe (ipasta, isinkwa, ama-omelette, ama-pancake, ama-crackers, izinti zesinkwa, i-granola, okusanhlamvu kwasekuseni).
- Imifino enesitashi: amazambane, ithanga, uphizi, ummbila.
- I-Legumes: ubhontshisi, udali, izinkukhu.
- Amantongomane.
- Ubisi neyogathi (Ziqukethe i-lactose eyingxube ye-glucose ne-galactose, okungukuthi, ushukela).
Imidumba, ubisi neyogathi
Noma kunjalo okusanhlamvu, ubisi neyogathi aqukethe amaprotheni, futhi anama-carbohydrate abalulekile ngakho-ke akhulisa i-glucose yegazi. Kodwa-ke, ukukhetha okuhle kwe-carbohydrate kuqhathaniswa ne-pasta, isinkwa, ama-crackers nelayisi. ngokudla kwakho amaprotheni. Imidumba nayo icebile ku-fiber, eyehlisa izinga lokumunca ama-carbohydrate aqukethe. Ukudla okunothile ngamaphrotheni nefayibha kunciphisa ukumuncwa kukashukela egazini ngakho-ke kubizwa ngokuthi "inkomba ye-glycemic ephansi ”.
Eminye imikhiqizo yobisi efana noshizi, ibhotela, ukhilimu, neyogathi yamaGrikhi inamazinga aphansi kakhulu e-lactose.
Qaphela ushukela "ocashile" kumalebula
Kukhona nesigaba esehlukile esihlanganisa yonke imikhiqizo esetshenzisiwe equkethe ikakhulu Ushukela omhlophe, okuvame ukufihlwa emikhiqizweni eminingi yokudla. Abakhiqizi bayazi ukuthi izithako zifakwe kuhlu lokwehla (isithako esiyinhloko esokuqala ohlwini), ngakho-ke zifaka izinhlobo ezahlukahlukene zikashukela kumkhiqizo ukwenza ukuthi kubonakale ikhalori lincane lilonke.
Imikhiqizo ecebile ngoshukela olula:
- Ushukela kahle: ushukela omhlophe, i-panela, ushukela onsundu, ushukela kamoba, ama-molasses, uju, i-agave, ama-syrups (ummbila, imephu, ilayisi), usuku lukashukela, ukhukhunathi, i-maltodextrin, Kwesokudla Isi , Isi izithelo, Isi Malta (noma yisiphi isithako esiphela ngo Isi , kungumthombo woshukela)
- Amaswidi / ama-dessert: amaswidi, u-ayisikhilimu (kufaka phakathi iyogathi), ama-sorbets, amakhekhe, amaqebelengwane, ama-donuts, amakhukhi, ujamu, okhilimu baka-chocolate.
- Izidakamizwa o amabhisikidi.
- Amaswidi noshokoledi (ngaphandle uma ibaba ngamaphesenti kakhokho amakhulu kuno-85%)
- Iziphuzo ze-Sugary: iziphuzo ezithambile, iziphuzo zezithelo (ngisho ne-100%), itiye eli-iced, iziphuzo zemifino (ama-alimondi, i-oatmeal, i-soy).
- Ukudla okugoqwe ngokwemvelo kushukela: amantongomane (ama-dactyls, amakhiwane, omisiwe), izithelo ze-smoothies.
- Ososo: utamatisi usoso, isoso se-BBQ, usosi we-teriyaki, amasoso alungisiwe.
Iseluleko sokuthi sifuna ukudla iswidi nini
Uma singeke siyeke ukucabanga ngento emnandi, masikhumbule ukuthi kufanele sidle izingxenye ezincane, nambitha ukuluma ngakunye, bese unciphisa amanye ama-carbohydrate ngesikhathi esisodwa. Isibonelo, uma sifuna ukudla u-ayisikhilimu ngemuva kokudla, kufanele sikhethe ukudla okunama-carbohydrate amancane anamafutha namaprotheni amaningi.
Ngakho-ke mangaki ama-carbohydrate okufanele siwadle ngesikhathi sokukhulelwa?
Uyemukelwa kwesinye sezihloko ezinempikiswano enkulu kwezomsoco ngesikhathi sokukhulelwa. Imihlahlandlela ejwayelekile ithi ama-carbohydrate kufanele enze u-45-65% wama-calories akho ansuku zonke. Lokhu kulingana nama-250-420 amagremu ama-carbohydrate ngosuku ngokwesilinganiso sama-khalori angama-2,200-2,600 ngosuku.
Ngaphandle kwabesifazane abanesifo sikashukela sokukhulelwa noma ezinye izinkinga, kungcono ukuthola ama-carbohydrate acebile ngezakhamzimba futhi anenkomba ephansi ye-glycemic: imifino engeyona enesitashi, iyogathi yamaGrikhi, amantongomane, imbewu, imidumba kanye namajikijolo.
Indlela elula yokubala inani likashukela elidliwe.
Ukubala kalula inani likashukela eliqukethwe noma elifihliwe ekudleni esikudlayo esingakusebenzisa indlela yesipuni, yasungulwa nguBrenda Watson, uchwepheshe wezokudla nomlobi we Ukudla okunesikhumba esikhumba.
Ithisipuni likashukela eliqukethwe ekudleni esikudlayo nalo lisho isitashi. Lokhu kuguqulwa kube yi-glucose endaweni yokugaya ukudla. Ngakho-ke, isitashi sithathwa njengoshukela ocashile ngoba asisoze sawathola esohlwini olucacile kumalebula.
Kunezinhlobo ezintathu zama-carbohydrate: isitashi, ushukela kanye nefayibha. Isitashi siphenduka ushukela olula. Ushukela uyangena futhi yilokho kuphela. I-Fibre imelana nokugayeka kokudla futhi idlula iqinile endaweni yokugaya ukudla. Ngemuva kwalokho amabhaktheriya amahle ezitshalo zamathumbu adla kuwo futhi siyazuza kuwo.
Lapho sibheka ilebula yomkhiqizo, kufanele khomba ingqikithi ye-carbohydrate kanye nefayibha.
Ingqikithi ye-carbohydrate minus fiber, ehlukaniswe ngo-5, isinikeza inani lamasipuni kashukela kuleso sidlo (ngoba kukhona cishe u-5g kashukela kutipuni elilodwa).
(Ingqikithi yamaCarbohydrate- Fibre) / 5 = inani lezipuni zikashukela
Lokhu kubalwa okulula kuzosisiza ukuthi sinqume ukuthi empeleni ushukela ungakanani ekudleni esikudlayo, ngisho nokufihliwe.
Isibonelo, sidla ama-42 g erayisi eliphekiwe elinsundu. Uma sibheka ilebula esiyibonayo (Umthombo USDA):
Sisebenzisa ifomula lesipuni: (32g inani lama-carbohydrate - 1g fiber) / 5 = 6.2 amathisipuni kashukela.
Irayisi elinsundu libhekwa njengokudla okunempilo, kepha lifakwa emzimbeni ngezipuni ezingaphezu kwezi-6 zikashukela - kuningi lokho! ucabanga ukuthi zingama-gramu angama-42 kuphela.
Ake sithathe esinye isibonelo. Ukudla okulula okuvamile okuvame ukunikezwa izingane (Umthombo USDA).
Kulokhu sine: (38g we-carbohydrate ephelele - 1g wefayibha) / 5 = 7,4 amathisipuni kashukela!
Isibonelo sokugcina, iyogathi ephelele yamaGrikhi (Umthombo USDA).
6,05g inani lama-carbohydrate - 0g fiber) / 5 = 1,2 ithisipuni ushukela
Njengoba sibona, i-yogurt yamaGrikhi iyindlela engcono kakhulu. Ayigcini ngokuqukethe ama-carbohydrate amancane, futhi iwumthombo omuhle kakhulu wamaprotheni abalulekile, amaminerali, namavithamini ancibilikayo anamafutha u-K no-A. Ukwengeza izithelo ezinama-glycemic aphansi njengama-blueberries noma ama-kiwis kuyindlela enhle yokudla kwasekuseni.
Isiphetho
Ngiyakukhuthaza ukuthi ubeke phambili ukudla okunothile ngezakhamzimba, ama-carbohydrate aphansi e-glycemic njengemifino engeyona enesitashi, iyogathi ephelele, amantongomane, imbewu yezimbali nezithelo ezibomvu.
Uma ungazi ukuthi ungabala kanjani inani lama-carbohydrate owadlayo emini, ungasebenzisa olunye lwezinhlelo ezisenzela lona njenge MyFitnessPal lapho kunesigaba se- I-Diario nalapho singangeza futhi silandele ukudla.
Uma uyithandile le ndatshana, unganqikazi ukuyabelana nabangani bakho. Futhi uma unemibuzo, shiya umbuzo wakho kumazwana. Sizophendula ngokuthokoza futhi ngokushesha okukhulu.