Kungenzeka ukuthi uzwile ngesitashi esimelana nalokho kepha awucaciseli kahle ukuthi kwenzelwe ini nokuthi siyini noma ungayisebenzisa kanjani. Namuhla Sizozama ukuxazulula konke ukungabaza onakho mayelana nalolu hlobo lwesitashi futhi uma ungasazi, sikulethe kuwe ukuze ukhuthazwe ukukufaka ekudleni kwakho futhi uthande amathumbu ethu. wezinto onalo mkhiqizo.
Wake wacabanga ukuthi izitshalo zethu zamathumbu nazo kumele zondliwe futhi zinakekelwe? Futhi yilokho amabhaktheriya, isikhunta kanye nemvubelo zihlala emathunjini ethu lapho sakha khona ubudlelwane bokufanelana futhi ngenxa yalokho, uma sibanakekela, bayasikhathalela.
Umzimba wethu uhlala ezigidini zamagciwane futhi iningi lawo lihlala emathunjini ethu. Ngakho-ke Iyiphi indlela engcono yokuhlangana nabaqashi bethu ukuze sibanakekele futhi sibagcine besilinganisile ukuze basinakekele ekuhlushweni izifo, izifo ezizimele, i-allergies, i-asthma ne-etcetera ende ehlotshaniswa nokunakekelwa kahle kwezitshalo zamathumbu.
Ukudla kuyisici esibalulekile ekunakekelweni kwezimbali zethu zamathumbu ngoba lezi zinto ezincane zondla kulokho esikudlayo.
Umehluko phakathi kwesitashi kanye nesitashi esimelana naso
Isitashi i-polysaccharide esetshenziswa ngaphezu kwakho konke ukunikezwa kwayo amandla okusheshayo emzimbeni. Noma kunjalo, isitashi esimelana nohlobo oluthile lwefayibha enomphumela we-prebiotic ongagayeki futhi ubile emathunjini. Isitashi esimelana kuvusa ukukhula nokusebenza kwamagciwane wamathumbu ethu. Kungokunye kokudla okuthandwa kakhulu ngabaqashi bethu.
Ziyini izinzuzo zokudla isitashi esimelana naso?
Izinzuzo zokudla ukudla okuthile okuguqulwe kwaba izitashi ezingazweli ziphakeme kakhulu, kepha sifuna ukugqamisa ezintathu ezibalulekile:
- Isiza ukulawula kahle i-insulin, ngoba lolu hlobo lwesitashi luthanda izimpendulo ezisezingeni eliphansi le-postpadinal glycemic kanye ne-insulinemic ngokuba ngukudla okunenkomba ephansi ye-glycemic. Lokhu kudla okudliwe ngendlela ehlukile kungaba ukudla okunenkomba ephezulu ye-glycemic ngakho-ke kunconywe kancane ngokuya ngezimpawu zomuntu ngamunye.
- Isiza ukulawula ukudla: Ngaphezu kokudla okuzuzisa kakhulu izimbali zethu zamathumbu, basuthisa ukudla ukuze bakwazi ukusiza ekudleni kwesisindo.
- Isiza ukukhiqizwa kwe-propinate ne-butyrate: Lawa mafutha acid asazwakala engajwayelekile, akhiqizwa ngokuvutshelwa kwesitashi esimelana nakho futhi womabili anezinto zokuvikela ezifweni ezinjengomdlavuza. I-Butyrate ihlobene nokuthuthukiswa kwezifo zamathumbu ezivuthayo ezifana ne-Chron's.
Yini okufanele uyisebenzise ukondla izimbali zethu zamathumbu?
Kunemikhiqizo embalwa impela esingathola kuyo umnikelo wesitashi esimelana nokondla izitshalo zethu zamathumbu, kepha ngezansi sizokhuluma ngokubaluleke kakhulu futhi okulula ukukusebenzisa ekudleni kwethu.
Amazambane:
Lezi zilimo eziyizigaxa, ngaphezu kokuba khona kuzo zonke izindlu, ziwumthombo obaluleke kakhulu wesitashi esimelana ne-plantain yesilisa. Indlela engcono yokuwadla ukuwapheka ngesikhumba sawo kuhhavini bese uwaguqula abe isitashi esimelana nakho. Ngezansi sichaza ukuthi ungakwenza kanjani.
Imidumba:
Phakathi kwayo yonke imidumba, labo abanomnikelo omuhle kakhulu wesitashi esimelana namakhemikhali, udali, ama-chickpeas nophizi. Kulesi simo esithile kudingekile ukubamanzisa ukuze bashweleze ngemithi yabo, bawapheke ngeqabunga le-bay bese bedla ngakusasa.
Okunye okusanhlamvu:
Ilayisi. Ikakhulu, irayisi emhlophe eyindilinga inesamba esikhulu sesitashi esimelana naso. Kungcono ukuyigeza kancane ngaphambi kokupheka.
I-oatmeal. Kudliwe ngaso sonke isikhathi ngendlela efanelekile yokugwema imishanguzo nokuthola inzuzo enkulu.
Mhlawumbe ungahle ube nentshisekelo ku:
Ubhanana wesilisa:
Ukudla okusetshenziswa kakhulu ekhiqizweni laseNingizimu Melika. Ungasidla ngokwenza isinkwa sikabhanana, noma sishiswe noma sibhakwe sengathi amazambane.
Imidumbula:
Indlela engcono yokudla lesi tuber ukuthenga isitashi sayo (i-tapioca) ngqo ukuyisebenzisa ekulungiseleleni ukudla okubandayo njengama-dessert.
Ungayisebenzisa kanjani yonke le mikhiqizo yokudla ukuze ibe isitashi esimelana nayo futhi ondle izitshalo zethu zamathumbu?
Lapho udla amazambane, irayisi, i-oats noma imidumba esanda kuphekwa, amaketanga esitashi agqashuka, kuguqulwe lokhu kudla kube ngumthombo we-glucose ethathwa kalula yimizimba yethu ukukhiqiza amandla.
Ngakho-ke ushukela wethu wegazi ukhuphuka ngokushesha okukhulu. Lokhu akuyona into embi ngaphandle kokuthi unezinkinga ze-glucose noma uzama ukudla ukudla okuphansi kwe-carb. njenge ketogenic.
Kodwa-ke, noma ngabe ungazihlanganisi nalokhu okungenhla, kuyathakazelisa kakhulu ukukwazi lokho Lapho lokhu kudla kupholile isikhashana efrijini, le glucose iphenduka isitashi esimelana nayo, okungukuthi, i-fiber prebiotic eyondla izimbali zethu zamathumbu.
Ngakho-ke noma ungekho ekudleni okunama-carb aphansi noma ungenazo izinkinga zempilo ezihlobene noshukela, Kunconywa ukuthi kudle lokhu kudla ngendlela yesitashi esingazweli lapho kungenzeka khona ngoba izinzuzo esizothola zizoba nkulu kakhulu Kunokudliwa okusanda kuphekwa. Futhi, ehlobo ... lokhu kuba mnandi kakhulu kuzindlela zokupheka ezinjenge: isaladi lamazambane, iHummus, i-lentile ebandayo, isaladi lelayisi, i-sushi, njll.
Ungakuthola kanjani okuningi kulokhu kudla kwesitashi okungazweli?
Kulula kakhulu, kufanele nje sikwenze pheka le mikhiqizo, okungcono okushisiwe noma okubhakiwe, kepha ungasebenzisa noma iyiphi enye indlela yokupheka, bayeke bepholise ekamelweni lokushisa bese ugcina efrijini.
Akusho ukuthi ukudla isitashi esimelana nokudla kufanele ukudle lokhu kudla okushisa esiqandisini, ingafudunyezwa kepha ingashisi ngokweqile ukuvimbela isitashi esimelana nokwehla futhi. Okufanele kungadluli kuma-60ºC.
Mhlawumbe ungahle ube nentshisekelo ku:
- UKeto noPaleo badla: umehluko
- I-oatmeal: ungayisebenzisa kanjani futhi ngani
- Ungakuqinisa kanjani ukuzivikela nsuku zonke
Khumbula okuthile okubaluleke kakhulu futhi lokho ukuthi ukuba nempilo enhle kubandakanya ukuba nethumbu eliphilile.