Ukuqeda izithelo zokudla kwakho akuyona nje kuphela okungadingekile-akuhlakaniphile
Akufanele kube nesidingo kimi, udokotela wezezempilo zomphakathi, ukukutshela ukuthi izithelo-zangempela, izithelo zonke esimweni saso-zikuhle kuwe, ngoba kunethuba elihle abazali bakho abakwenzile lokho kudala. Futhi kungenzeka ukuthi abazali babo benza okufanayo.
Ngeshwa, siphumelele kakhulu ekusakazeni umlando-ukudideka mayelana nokudla kanye nempilo esiye sabheka ngisho nokuthola izithelo ngezithelo.
(Amantongomane, ngendlela, izithelo, futhi zinhle kuwe-kodwa lokho kungaba yisihloko ngelinye ilanga.) Osebenza nabo abahlonishwa kakhulu futhi ngihlale ngilila izindleko ezinkulu zokudinga ukuvuselela kabusha futhi futhi-lokho esikude sikwazi ngokudla okunomsoco, kunokuba sizinike amandla ethu ukuze sifunde lokho esingakasazi, futhi mhlawumbe okubaluleke nakakhulu, ukubeka lokho esikuziyo ukuze kusetshenziswe kahle.
I-Twisted Tale of Fruit kanye ne-Index Glycemic
Ukuqonda umphakathi ngemiphumela yezempilo yesimiso sesisetshenziswa sezithelo sekuye kwaze kwaba ngaphansi kwesigatshana esinjalo seGroundhog Day ngezizathu ezimbili. Okokuqala, kusukela ngasekupheleni kweminyaka yama-1990, futhi kuqhubeka ngasekuqaleni kwawo-2000, ngokuzungeze ukuphakama kwezinto ezithakazelisayo ekudleni kuka- Atkins , ukunakekelwa okubonakalayo kwindlala ye-glycemic yaqhuma. Ngenkathi i-index ngokwayo, kanye nomthwalo ohambisana ne-glycemic, yizinyathelo ezibalulekile kakhulu zesayensi, ukusetshenziswa kwazo njengendlela yokubonisa izinga lokudla okunomsoco kwakungalungile kakhulu, futhi kuyisimangaliso sokuhlala kwethu kokugcina ukufuna izinhlamvu zesiliva kanye nezinhlamvu ze-scapegoats.
Uma kwenzeka uzibuza, lokhu akuyona nje ukuhlola kwami; umsunguli we-glycemic index ungumlingani nomngane oseduze, futhi uyavuma.
Kunoma yikuphi, ukukhathazeka ngenani le-glycemic njengelinye iqiniso lokudla lokubusa kuzo zonke lezi zinkimbinkimbi zinezincwadi zokudla ezisekelwe kwi-metric, mhlawumbe ezidumile kakhulu I-GI Diet .
Kuzo zonke izindlu ezinjalo ezingalungile, izithelo zaxoshwa ekudleni, okungenani ngezigaba zesithembiso sokulahlekelwa kwesisindo esisheshayo, ngenxa yohlu lwayo lwe-glycemic ephakeme kakhulu. Ukuxoshwa kwezithelo ekusebenziseni isisindo noma ukuvimbela uhlobo lwesifo sikashukela sohlobo lwama-2 ngaso sonke isikhathi kwakunamahloni nokungalungile, kodwa abalobi be-fad bokudla banomqondo wokwenza isayensi engenangqondo isayensi-futhi izincwadi zithengiswa njengama-hotcake aphansi-glycemic.
Ukuqhathanisa ama-apula nama-orang
Sasisanda kutholakala kusuka ku-GI boondoggle lapho ukuqhutshwa kwe-fructose kuthatha umcabango womphakathi, cishe eminyakeni eyishumi eyedlule. Ukugxila ekulimazeni kwe-fructose ngokweqile kwazalwa ngokusemthethweni. I-high-fructose isiraphu yamabele yayisakazekile kulo lonke ukudla okutholakala kulokhu okutholakala kokudla okunye okuvela ku-sugar cane noma i-beet) ngenxa yezindleko zayo eziphansi kubakhiqizi kanye nomthamo wayo, okwabiwe kakhulu uma kungenjalo konke okunamnandi, ukugqugquzela ukudla.
Kodwa-ke, kwakukhona izinkinga ezintathu ezine-fixation e-fructose, futhi ukuthambekela okuqhubekayo kokusola zonke izifo zokudla ngeshukela kubonisa lokho. Owokuqala wawungama-hyperbole: Ngenkathi ushukela owengeziwe (noma yisiphi ishukela) lisilimaza, ukungqubuzana ukuthi ushukela ngokujwayelekile kanye ne-fructose ikakhulukazi "kwakunobuthi" noma "ubuthi," ngaphandle kokucubungula umthamo, kwakungalungile futhi kudukisa.
Okwesibili, ukushayisana kwe-high-fructose isiraphu ye-corn for fructose kwakukhohlisa ngokulinganayo. Njenge-sucrose, i-high-fructose isiraphu yamabele ixuba kokubili i-fructose ne-glucose; ama-ushukela amabili afana ngokungafani nakwezinye zombili ezakhiwe nemiphumela yezempilo.
Inkinga yesithathu yisifundo sethu namhlanje. Esikhathini eside ngaphambi kokuthi saziwa njengengxenye ye-high-fructose isiraphu yamanzi, i-fructose yaziwa kabanzi ngokuthi "ushukela wezithelo." Empeleni, i-Fructose, inhloko noma ngisho noshukela ezitshalweni eziningi kakhulu. Inkinga lapha icacile futhi iyabonakala. Uma i-fructose yayinobuthi, futhi izithelo kwakuyizimoto zokulethela, bese udle izithelo kufanele zibe mabi ngathi.
Abasosayensi abafuna i-fructose kwakungasho neze ukushiya izithelo ngokuhlangana, kodwa benza.
Kodwa uma ukudla izithelo kungalungile kithi, kungaba yingozi kithi izindlela ezithinta ushukela ngokweqile (fructose noma okunye), nezindlela zokudla okucutshungulwa okuphezulu kwe-glycemic kuyingozi kithi, okungukuthi kwanda ingozi yokuthola isisindo, ukuxhaswa kwe-insulin, kanye nohlobo lwesifo sikashukela sesi-2.
Iqiniso liwukuthi ukudla okuvamile kwesithelo sekuyisikhathi eside kuhlotshaniswa nemiphumela ehlukile. Sekuyisikhathi eside izithelo ezitholakala emaphethini wokudla ahambisana nokunciphisa umzimba kanye nokulawula isisindo, kanye nempilo enhle phakathi nesikhathi sokuphila. Izithelo ziye zaboniswa ukuvikela isifo sikashukela.
Ubufakazi bokuthi ukudla izithelo eziphelele akuwona nje kuphela ongenacala emaphutha enziwe ushukela owengeziwe , kodwa ngokuqondile ukuzivikela ngokumelene nabo sekuyisikhathi eside sinamandla. Kusanda kuqina nakakhulu, kuqiniswe ngemiphumela yocwaningo lweminyaka eminingi yabantu abadala baseShayina abangaba yisigamu, eshicilelwe ku- PLOS Medicine . Ukudla njalo izithelo phakathi kwalabo abangenaso isifo sikashukela ngesikhathi sokuqala kwakuhambisana nokunciphisa okukhulu kakhulu engozini yesifo sikashukela esakhulayo. Ukusetshenziswa kwesithelo njalo phakathi kwalabo abanesifo sikashukela kuhlotshaniswa nokunciphisa okuphawulekayo engozini yokucindezeleka noma ukufa kwangaphambi kwesikhathi.
Cabanga i-Package Yonke
Kukhona okuningi kunesithelo sonke kune-fructose. Kanye nezakhi eziningi eziwusizo, izithelo eziningi zigxila emithonjeni ye-fiber. I-fibre igcwalisa, i-calorie ekhululekile, futhi ingasiza ngisho nokuzinzisa ushukela wegazi namazinga e-insulin. Ngenxa yokuthi ijusi lesithelo lisusa i-fiber kanye ne-pulp, ludinga ukugcwalisa, futhi liphuthumise ukulethwa kwe-fructose, ayikwabelani ngezikweletu zomzali wayo, futhi ukudla kufanele kube nokulinganiselwe.
Isithelo esiphezulu yisisindo esiyinhloko ekudleni okungcono kakhulu kokuphila isikhathi eside nokuphila okuphelele. Ukudla njalo ukudla kuvikela ukukhuluphala nesifo sikashukela ngokufanayo. Iqiniso mayelana nezithelo liyisikhumbuzo sokuthi ukudluliselwa kwesinye isisindo somzimba noma impahla kungavimbela imiphumela yezempilo yokudla okuphelele okungaphezu kwenani lezinkinga. Isithako esebenzayo ku-blueberries, ngamanye amazwi, yi-blueberries.
Abazali bakho babeqinisile: Izithelo ngempela zinhle kuwe. Kukulungele ngempela kuwe. Sifanele ngempela ukwamukela ukuthi kanye nhlobo, futhi uqhubeke.