Izithelo Ezincane-I-Carb Enesifo Esibi Neningi Lokushukela

Uma ulandela ukudla okuphansi-carb, unamathele ezitsheni ezincane ushukela

Uma ulandela ukudla okuphansi-carb noma uhlala nesifo sikashukela, ungaba nobuhlobo obunzima nezithelo. Kungenzeka ukuthi wezwa ukuthi akudingeki ukhathazeke ngokuthi ushukela usisithelo ngoba kubhekwe ushukela wemvelo. Kodwa lokho kuzoxhomekeka ukuthi ngabe ulandela ukudla okubalula i-carbs noma okuxhomeke ku- index glycemic noma umthwalo we-glycemic.

Ukwazi ukuthi yiziphi izithelo ngokwemvelo ushukela kungakusiza wenze izinqumo ezingcono ukufanelana nokudla kwakho.

I-Sugar Natural kuZithelo

I-FDA ikhuthaza abantu abadala ukuba badle izindebe ezimbili zezithelo noma ijusi lesithelo noma isigamu sezinhlamvu zomisiwe ngosuku. Zingakanani izithelo ozodla zingase zihluke uma ulandela uhlelo oluthile lwesidlo sokudla noma uma unciphisa ama-carbohydrates ekudleni kwakho ngenxa yesifo sikashukela.

Izithelo eziningi zinombhalo ophansi we-glycemic (GI) ngenxa yesibalo se-fibre eziqukethe futhi ngoba ushukela wabo ikakhulukazi u-fructose. Noma kunjalo, izithelo ezomile (njengezithelo zomvini, ama-cranberries), ama-melon nama-apinapula anenani eliphansi le-GI.

Izithelo ziqukethe izakhi eziningi, futhi uma ufuna ukwanelisa isifiso soshukela, izithelo kuyona engcono kakhulu. Izindaba ezinhle ukuthi izithelo eziphansi kakhulu ushukela zinamanye amanani aphezulu okunomsoco, okubandakanya ama- antioxidants namanye ama- phytonutrients . Ngakolunye uhlangothi, abanye abantu bayagaya futhi basebenze ushukela kangcono kunabanye.

Uma ungumuntu ophendula kahle ekudleni okuphansi, kufanele akhokhe.

Ukubuka okusheshayo kwama-Sugars kuZithelo

Ukuze uthole indlela esheshayo yokucabanga ukuthi yiziphi izithelo eziphansi kakhulu ushukela, sebenzisa le mithetho yesithupha. Izithelo zibalwe lapha kusukela kokuphansi kuya kokuqukethwe okuphezulu ushukela:

1. Amajikijolo: Lezi zivame izithelo eziphansi kakhulu ushukela, kanti futhi ziphakathi kwezidakamizwa ezithinta ama-antioxidants nezinye izakhi. I-Lemon ne-lime nayo isigaba esiphansi kakhulu.

1. Izithelo zasehlobo: Ama- melon, amapayipi, ama-nectarine, nama-aprikoti azayo ekulandeleni ushukela.
2. Izithelo zasebusika: Ama-apula, amapheya, nezithelo ezinomsoco ezinomsoco ezifana nama-oranges alinganisela ushukela. (ama-lemons nama-lime asezingeni eliphansi ushukela).
3. Izithelo zaseTropical: Inanatha, amapomegranati, ama-mango, ubhanana namaqanda amasha aphezulu ushukela (ama-guava nama-papaya aphansi kunezinye).
4. Izithelo Emile: Izinsuku, amaviniga, ama-apricot, umlimi, umkhiwane, nezinye izithelo eziningi ezomisiwe ziphezulu kakhulu ushukela. I-cranberries eyomile kanye ne-blueberries kuyoba yilapho ephansi, ngaphandle kokuthi ngokuvamile ushukela ngokuvamile wengezwa ukulwa ne-tartness.

Nansi ukujula okujulile ezitshalweni ezibalwe kusuka eziphansi kuya eziphakeme kakhulu ushukela.

Izithelo Eziphansi E-Sugar (Izithelo Eziphansi ZaseCarb)

• I-lime (1.1 amagremu eshukela ngesithelo ngasinye) kanye nemon (1.5 amagremu eshukela ngesithelo ngasinye) azivami ukudliwa njenge-is; zivame ukuguqulwa zibe yijusi bese zipholile. Kodwa ungangeza ucezu lwamanzi akho noma uwafake ekudleni ukuze ungeze izakhi zawo kanye ne-tartness.
• I-Rhubarb : 1.3 amagremu eshukela indebe ngayinye. Ngeke ukwazi ukuthola i-rhubarb engahlanjululwa, ngakho hlola ilebula ngaphambi kokuba ucabange ukuthi yini oyidlayo iphansi ushukela. Kodwa uma uzilungiselela ngokwakho, ungashintsha inani le-sugar added noma i-sweetener yokufakelwa.
• Ama- apricot: 3.2 amagremu eshukela nge-apricot encane. Zitholakala ngokushesha entwasahlobo nasekuseni kwehlobo. Ungakujabulela konke, isikhumba nakho konke. Qinisekisa ukuthi ubukela izingxenye zakho zama-apricot omisiwe, noma kunjalo, njengoba (yebo) ziyancipha uma zomile.

• Cranberries : 4 amagremu ushukela indebe ngayinye. Ngenkathi usuphansi kakhulu ushukela ngokwemvelo, ngokuvamile kuvutha uma kusetshenziswa noma kumisiwe, ngakho qaphela. Uma uwasebenzisa ekuphekeni, ungalungisa inani le-sugar added.
• I-Guavas : 4.9 amagremu eshukela ngesithelo ngasinye. Ungakhipha futhi udle ama-guavas, kuhlanganise ne-rind. Abanye abantu bayakujabulela ukuwafaka emasoso omunyu. Ziyizinto eziphambene noshukela oluphansi ezitshalweni ezishisayo.
• Raspberries : 5 amagremu ushukela indebe ngayinye. Isipho semvelo kulabo abafuna isithelo seshukela esincane, ungakwazi ukujabulela ama-raspberries ngazo zonke izindlela, ezidliwa yibo ngokwawo noma njenge-topping noma isithako. Ungabathola zihlanzekile ehlobo noma uzithole ziqhwa unyaka wonke.

• I-Kiwifruit : 6 amagremu eshukela nge-kiwi ngayinye. Banekhanda elimnandi kodwa bengeze umbala omuhle kwisaladi lesithelo. Futhi, ungadla isikhumba.

Izithelo Ezineziphansi Ezisezingeni Eliphakathi Kwama-Sugar

• Ama-Blackberries kanye nama- strawberries : ama-gramu angu-7 ushukela ngayinye. Njengoba ushukela oluncane kunama-raspberries, lezi zikhetho ezinhle kakhulu, isaladi lesithelo, noma isithako ku-smoothie, i-sauce noma i-dessert.
• Amakhiwane : 8 amagremu ushukela ngamakhiwane aphakathi. Qaphela ukuthi lesi sibalo samakhiwane amasha. Kungase kube nzima ukulinganisa amakhiwane omisiwe ezinhlobonhlobo ezahlukene, ezingaba nama-5 kuya ku-12 amagremu eshukela ngomkhiwane.
• I-Grapefruit : 8 amagremu eshukela nge-grapefruit isigamu. Ungakwazi ukujabulela izithelo zomvini ezitshalwe esaladini lesithelo noma ngokwakho, ukulungisa inani leshukela noma isiphuzo ofuna ukusengeza.
• I-Cantaloupes : ama-8 amagremu eshukela ngayinye. Lezi izithelo ezinhle zokuzithokozisa ngokwabo noma kwisaladi lesithelo. Ziyizona eziphansi kunawo wonke ushukela wama-melon.
• I-Tangerines : 9 amagremu eshukela nge-tangerine ephakathi. Baneshukela elincane kunama-oranges futhi kulula ukuba nesigaba se-saladi yezithelo. Kulula futhi ukupakisha ndawonye ngezinsuku zokudla nokudla okulula, nokulawulwa kwesigaba esakhelwe ngaphakathi.
• Ama- nectarines: 11.3 amagremu ushukela ku-nectarine eyodwa encane. Lezi yizithelo ezimnandi ukujabulela lapho zivuthiwe.
• I-Papaya : 12 amagremu eshukela kwelinye elilodwa le-papaya encane. Zingaphansi ushukela kunezinye izithelo ezishisayo.
• Ama-oranges : 12 amagremu eshukela e-orange medium. Lezi zinhle ukupakisha ndawonye ngezinsuku zokudla nokudla okulula.
• I-Honeydew : 13 amagremu eshukela ngomgqa noma ama-gram angu-14 indebe ngayinye yama-honeydew balls. Benza ukwengeza okuhle kwisaladi lesithelo noma ukudla ngokwabo.
• Ama Cherries : 13 amagremu ushukela indebe ngayinye. Ama cherry fresh ajabule ehlobo, kodwa qaphela izingxenye zakho uma unomkhawulo wokushukela.
• Amapayipi : 13 amagremu eshukela nge-peach ephakathi. Ungazijabulela ngokwazo noma ngezindlela ezihlukahlukene ku-dessert, ama-smoothies nama-sauces.
• Ama-blueberries : ama-gramu angu-15 ushukela ngayinye. Ziphakeme kakhulu ushukela kunezinye amajikijolo kodwa zigcwele izakhi.
• Amagilebhisi : 15 amagremu ushukela ngayinye. Ngesikhathi beyi-snack enhle, kuzodingeka ukhawulele izingxenye uma ubheka ukungenisa kwakho ushukela.

Izithelo eziqukethe amazinga aphakeme aphezulu kakhulu e-Sugar

• Iphayinaphu : 16 amagremu ushukela ngayinye. Kuyinto ejabulisayo, kodwa njengesithelo sezitshalo ezishisayo, iphakeme kakhulu ushukela.
• Amapheya : 17 amagremu eshukela ngalinye eliphakathi. Izithelo zasebusika ziphezulu ushukela.
• Ubhanana : amagremu angu-17 ushukela ngalinye ngebhanana elikhulu. Bangezela ubumnandi kunoma yisiphi isidlo.
• I-Watermelon : 18 amagremu eshukela ngomgqa ngamunye. Ngesikhathi le melon iqabula, inokweshukela okwedlula amanye.
• Ama-apula : ama-gramu angu-19 ushukela e-apula encane. Kulula ukuthatha ukudla kanye nokudla okulula, kodwa ushukela ophakeme kunama-tangerines noma ama-oranges.
• Amapomegranati: 39 amagremu ushukela ngalinye ngegromegranate. Isithelo sonke sineshukela oluningi, kodwa uma ulinganisela isabelo ku-1 ounce, kunezinhlamvu ezingu-5 kuphela eziphumelelayo (net) ze-carbs.
• AmaMangos : amagremu angu-46 ushukela ngesithelo ngasinye. Lezi zithelo ezishisayo ezishisayo zine ushukela oluningi.
• Imifuno (ama-66 amagremu ushukela ngayinye), omisiwe (86 amagremu ushukela ngayinye) kanye nezinsuku (93 amagremu eshukela indebe ngayinye) yizithelo zomisiwe eziphezulu kakhulu ushukela.

Izithelo Nama-Carb Low Food

Ezinye zezinhlelo zokudla eziphansi ezithandwa kakhulu, zixhomeke ekutheni zibhekisela kunani le-glycemic noma umthwalo we-glycemic (South Beach, Zone), kanti abanye babheka kuphela inani le-carbohydrate ( Atkins , Protein Power).

• Ukudla okunomsoco ophansi : Ngaphansi kwama-gramu angu-20 we-carbohydrate ngosuku, cishe uzokweqa izithelo noma ungayifaki ngokungafani kwezinye izinto ekudleni kwakho. Gxila ekutholeni izakhi zakho emifino. Ukudla okufana ne-Atkins neSouth Beach akuvumeli izithelo esigabeni sokuqala.
• Ukudla okulinganiselwe okuphansi okuyi-carb: Labo abavumela i-20 kuya ku-50 amagremu ama-carbs ngosuku banendawo yezithelo ezilodwa ezikhonza ngosuku.
• I-liberal low-carb diet: Uma ukudla kwakho kuvumela amagremu ama-50 kuya kwangu-100 ngosuku, ungase ukwazi ukulandela imihlahlandlela ye-FDA, uma nje ukhawulela ezinye imithombo ye-carbs.

Akuzona zonke izidlo ezincane zokudla okunomkhawulo, kodwa. Ukudla okunjengokudla kwe-Paleo, Whole30, ngisho nabalindi bezintambo (nakuba kungenjalo ngempela ukudla okuncane-carb) musa ukubeka umkhawulo izithelo.

Ngokuvamile, uma ulandela ukudla okuphansi, kufanele uzame futhi udle izithelo ezincane ushukela. Uma uxoxa nohlu olungezansi, oluhlanganisa izithelo esekelwe kokuqukethwe koshukela, khumbula ukuthi amanye amanani ayikho indebe kanti ezinye izithelo zonke.

Izithelo Zokukhetha Uma Unesifo Sikashukela

Izinqumo zakho zezithelo uma unesifo sikashukela sincike endleleni yokudla oyisebenzisayo. Uma ubala ama-carbohydrate, cishe ama-gramu angu-15 we-carbohydrate engxenyeni ye-1/2 yezithelo ezinqamule noma ezisemathinini noma izipuni ezimbili zezithelo ezimisiwe (njengezithelo zomisiwe). Kodwa usayizi wokukhonza amajikijolo amasha namaqabunga yi-3/4 kuya ku-1 indebe ukuze ukwazi ukujabulela okuningi kuwo.

Uma usebenzisa indlela yeplate, ungakwazi ukwengeza ucezu oluncane lwesithelo noma 1/2 indebe yesaladi yezithelo epulatifheni yakho. Uma usebenzisa inkomba ye-glycemic ukuze uqondise izinqumo zakho, izithelo eziningi zinombhalo ophansi we-glycemic futhi ziyakhuthazwa. Noma kunjalo, ama-melon, amaphayinaphu, nezithelo ezomile banamanani aphakathi kwenkomba ye-GI.

Izwi elivela

Ungenza izinqumo ezinhle kakhulu zezithelo ezisekelwe ekudleni okulandelayo. Uma unesifo sikashukela, ungase uthande ukubonana nodokotela wakho noma u-dietitian obhalisiwe ukukusiza ukuthi uhlele uhlelo lokudla olufaka izithelo ngokufanele. Uma unomkhawulo wokushukela, izithelo kungcono ukhetho oluhle kunokuba ufinyelele isiphuzo soshukela, uma nje ugcina izingxenye ezingqondweni.

> Imithombo:

> Izithelo. Association of American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/fruits.html

> Izithelo. KhethaMyPlate.gov USDA. https://www.choosemyplate.gov/fruit.

> USDA Ukuhlanganiswa kokudla okwakhiwe. USDA. https://ndb.nal.usda.gov/ndb/search/list.