"Amaswidi ayadingeka ukuze ubuchopho busebenze." Lesi sitatimende sigxilwe ngokuqinile emakhanda ezinyo elimnandi, nakuba sekuyisikhathi eside kuphikiswa ososayensi. Nokho, ubuchopho budinga i-glucose, okulula ukuyithola kumaswidi noma ekhekheni. Kodwa i-glucose ayiwona amaswidi kuphela, itholakala cishe kukho konke esikudlayo. Cishe wonke ama-carbohydrate aguqulwa abe ushukela: okusanhlamvu, isilimo esidliwayo esinamagatsha anamanzi, inhlanzi, i-steak nokunye. Iqiniso liwukuthi umzimba wethu uyathanda ukonga amandla, ngakho-ke kulula ngawo ukuthola ushukela kuma-carbohydrate asheshayo, futhi ungachithi amandla ekucubunguleni eziyinkimbinkimbi.
Inkinga yesifiso esiqhubekayo sokudla i-dessert iyingozi empilweni. Kudingekile ukuyinqoba hhayi kuphela egameni lesibalo, kodwa futhi nokusebenza okuvamile kobuchopho obufanayo. Ososayensi baseNyuvesi yaseCalifornia bafakazele ekuhloleni ukuthi amaswidi aphazamisa ukuxhumana phakathi kwamangqamuzana obuchopho, abambezele ukudluliswa kwemizwa phakathi kwawo. Uma ungalwi nokulangazelela amakhekhe, ingozi yokuthuthukiswa kwe-Alzheimer's iyanda. Ngakho-ke, sekuyisikhathi sokuqeda lo mkhuba. Ngenhlanhla, imvelo isivuze ngemikhiqizo eminingi ewusizo ezosiza kulokhu.
Kungani uhalela amaswidi nokuthi ungawaqeda kanjani
Ukuze uqonde ukuthi ungabhekana kanjani nalesi sishayo, udinga ukwazi ukuthi kungani ngezinye izikhathi ufuna ngempela ukudla uswidi, ikhekhe noma ushokoledi. Izifiso ezinamandla zama-dessert zivela emazingeni aphansi eglucose egazini. Njengoba sesizwile kakade, singayithola kunoma yini. Futhi siyazi ukuthi umzimba ufuna ukuyithola ngokushesha ngangokunokwenzeka. Kuzinyo elimnandi elibukhali, lokhu kufana nokuluthwa yizidakamizwa: lapho ubuchopho bukhumbula ukuthi buthola ama-carbohydrate asheshayo uma kudingeka, kuyawadinga. Ngokwenqatshwa kwemikhiqizo equkethe ushukela, umzimba "ungakwazi "ukucekela phansi", kuze kube sekucanuleni nasekulahlekelweni kwamandla. Kodwa lokhu kungalungiswa.
Uma sifuna amaswidi, khona-ke sidinga amandla. Ukuze ungabi umlutha wokudla, udinga ukuzijwayeza ukuthi kukhona amandla ekudleni okufanele. Ngokuhamba kwesikhathi, esikhundleni sekhekhe nge-cereal bar noma ngisho ne-steak, siqeqesha ubuchopho ukuba "bukhiphe" i-glucose kuma-carbohydrate ayinkimbinkimbi. Umzimba ungakwazi futhi ukuhlanganisa i-glucose ngokwayo, lokhu kubizwa ngokuthi i-gluconeogenesis. Kodwa kungani kufanele ayihlanganise, uma engathola nje ama-Snickers? Kubantu abakhuluphele, kuyasiza ikakhulukazi ukuphoqa umzimba ukuthi ukhiqize amandla.
Ngokukhuluphala ngokweqile, i-fat reserve ifakwa esibindini, futhi ngokuncipha kwenani lama-carbohydrates, umzimba uzocubungula lokhu kugcinwa kube amandla. Ngokuvamile, udinga ukubulala izifiso zamaswidi kokubili impilo nokubukeka. Manje okwengeziwe mayelana nemikhiqizo ezosiza ukwenza lokhu.
ubhontshisi
Ubhontshisi, njengobhontshisi abaningi, ucebile ngamaprotheni agayeka kalula. Uma esesemzimbeni, amaprotheni amuncwa ngokushesha futhi anikeze amandla. Ngaphezu kwalokho, ubhontshisi uqukethe i-fiber yokudla, eyandisa umuzwa wokusutha. Ngenxa yamaminerali namavithamini awusizo, lo mkhiqizo uthathwa njengokufanelekile esikhundleni sama-dessert.
Angiwuthandi ubhontshisi
Ungayishintsha nganoma yikuphi ubhontshisi, ama-chickpeas, ama-peas nama-lentils abhekwa njengewusizo ngokukhethekile. Kubo ungakwazi ukupheka isobho esiphundu, i-hummus elimnandi noma amanye ama-pastes, uwasebenzise abilisiwe amasaladi.
Itiye le-Herb
Ungasusa izifiso zama-dessert ngokushesha uma uphuza ubhontshisi ngetiye le-herbal. Kunconywa ukuyiphuza esikhundleni sekhofi, i-soda, amajusi ahlanganisiwe. Sikhuluma ngetiye le-herbal kuphela, njengoba itiye elimnyama ikakhulukazi eliluhlaza line-caffeine. Isiphuzo semvelo sizovuselela noma siphumule, kuye ngokubunjwa. Iphinde igcwalise ukuntuleka komswakama emzimbeni futhi igcwale ngezinto eziwusizo. Isici esiyinhloko sokuthi kungani kusiza kule mpi yindlela yokusebenza kwengqondo. Okokuqala, udinga ukuziphazamisa ngokushesha, futhi okwesibili, igcwalisa isisu.
Angiliphuzi itiye le-herbal
Ungayifaka esikhundleni samanzi ngekhukhamba kanye ne-mint, i-compote yamajikijolo nezithelo ngaphandle koshukela, i-uzvar, ijusi lamagilebhisi emvelo.
Fat
Ngo-2012, iMayo Clinic yenza ucwaningo olwaqinisekisa imibono mayelana nezinzuzo zokudla okunamafutha. Ukuhlola kubonise ukuthi ukudla okunamafutha kunciphisa ingozi yezifo zesimiso senhliziyo futhi kusebenza njengokuvimbela ukuwohloka komqondo obuthakathaka. Futhi, ukudla okunjalo kunomphumela omuhle ekusebenzeni kobuchopho. I-toast encane enocezu lukabhekeni iqeda isifiso sokudla ikhekhe likashokoledi, ngisho noma ekuqaleni awuzizwa nhlobo njengesinqumelo.
Angiwadli amafutha
Imiphumela yocwaningo ayigcini nje ngokuphathelene namafutha, ingaba inyama, inhlanzi, ibhotela. Okusho ukuthi, yonke into enamafutha ezilwane. Abadla imifino kuyodingeka bathole enye indlela phakathi kukabhontshisi nokudla kwezitshalo. Ukuze "ushaye onqenqemeni" kwanele ukudla i-cutlet eyodwa, isangweji, noma okungcono - isaladi enenyama namakhambi.
i-herring
Kuphinde kube umkhiqizo ongalindelekile ngokwedlulele wokulwa nokulutha okumnandi. Kodwa i-herring inezinzuzo eziningana: inamafutha, iqukethe amaprotheni, futhi inothile ngama-omega-3s.
Lona umkhiqizo owusizo kakhulu emzimbeni, ngaphezu kwalokho, ugcwala ngokushesha futhi ugcine umuzwa wokusutha isikhathi eside. Uma ufuna ikhekhe, ungadla inhlanzi noma ezinye izinhlanzi.
Angiyithandi inhlanzi
Lapha ungakhetha noma iyiphi inhlanzi noma izilwane zasolwandle, cishe zonke zicebile ezintweni eziwusizo futhi zenza ukuntuleka kwamandla. Labo abadla ukudla banganaka izinhlobo ezithambile.
isilimo esidliwayo esinamagatsha anamanzi
Imifino enokunambitheka okuhlukile nephunga ayithandwa yiwo wonke umuntu. Kodwa labo abathanda isilimo esidliwayo esinamagatsha anamanzi bazothola umsizi omkhulu ekulweni namakhilogremu engeziwe kanye nokulutha uswidi. Inokuqukethwe kwekhalori engalungile, okusho ukuthi kuthatha amandla amaningi ukugaya kunalokho okuhlinzekwa yi-celery. Isuthisa ngokushesha ngenxa yemicu, ngakho-ke iphazamisa noma iyiphi indlala. Futhi ngemva kokudla, awukwazi ukukhathazeka ngesibalo sakho.
Angisidli isilimo esidliwayo esinamagatsha anamanzi
Ungayishintsha nge-arugula, isipinashi kanye nesaladi ye-basil. Futhi, imifino enamanzi (iklabishi, izaqathe, ama-beet, ukhukhamba) izogcwala futhi "yabelane" ngamavithamini.
I-Kefir
Kukhona izinsolo zokuthi abanye abantu baba umlutha wamaswidi kusukela ekuzalweni kwamagciwane ayingozi emgudwini wokugaya ukudla. Lawa ma-microorganisms "anothando" kakhulu ushukela nakho konke okufana nawo, njengoba edla kuwo futhi anda kuwo. Ukuvimbela, kunconywa ukuthatha ama-probiotics nsuku zonke, i-kefir ibhekwa njengendlela engcono kakhulu. Iqinisa ibhalansi ye-microflora futhi igcwale ngamabhaktheriya anenzuzo. Ngenxa yalokho, isifiso esiqhubekayo sokuziphatha kuma-dessert siyanyamalala, futhi imikhiqizo yobisi oluvutshiwe ibuye ibe yindlela yokuvimbela izifo zesisu kanye ne-candidiasis.
Angiphuzi i-kefir
I-analogue engcono kakhulu iyogathi yemvelo ngaphandle kwezithasiselo. Ungakwazi ukwengeza amajikijolo amasha, izithelo ezomisiwe noma izingcezu zezithelo ezintsha ngokwakho. Futhi abanye bathanda ubisi omuncu ngaphezulu, bangakwazi futhi esikhundleni se-kefir.
I-broccoli
Ukushintsha ushokoledi nge-broccoli kunconywa ngezizathu ezimbili. Eyokuqala i-fiber ekubunjweni kwayo, izosiza ukugcina amandla isikhathi eside. Okwesibili okuqukethwe kwe-chromium ku-broccoli. I-Chromium igxilisa amazinga kashukela egazini, ngakho isiza labo abanezinyo elimnandi ukuthi bacabange kabusha imikhuba yabo. Ungawudla nganoma yiluphi uhlobo, ngisho nanjengengxenye yamajusi asanda kukhanywa.
Angiyithandi i-broccoli
Ungathola i-chromium kumakhowe, ijusi yamagilebhisi yemvelo, i-asparagus, okusanhlamvu nokusanhlamvu.
Imithetho eyengeziwe
Uma umlutha wamaswidi ukhula ube yinkinga, kungcono ukubhekana nakho ngokuphelele. Njengomthetho, sinaka ukulutheka kuphela lapho sithola isisindo. Ezemidlalo kuleli cala ungumsizi ofanelekayo, ukuzivocavoca umzimba kuthuthukisa ukujikeleza kwegazi, ukuthuthukisa isimo sengqondo nokusheshisa ukusebenza kobuchopho. Okungcono nakakhulu, uma uzivocavoca emoyeni omusha, ungakwazi ukwandisa izinga le-oxygen egazini. Ukuzivocavoca kuwukuziphatha okuhle futhi ukudla okungenamsoco kugcina kungakhangi.
Esinye isincomo esivela kubalandeli bokudla okufanele siyasiza: udinga ukudla ngokwehlukana. Uma sithatha ikhefu elide phakathi kokudla, ukutholakala kwamandla kungancipha kakhulu ngalesi sikhathi sekhefu. Ngenxa yalokho, ngezikhathi ezingafanele, sidinga ngokushesha ukudla okulula kwe-donut. Uma udla kancane futhi kaningi, amakhefu ayancipha, ukunikezwa kwamandla kuzinzile, futhi izinga le-glucose alinciphi.
Enye indlela yokukhohlwa ngamaswidi kanye ukuzinqoba. Lena akuyona inkambo yabanamandla emoyeni, nakanjani noma ubani angakwenza lokhu. Ukuthuthukisa umkhuba omusha, kwanele izinsuku ezingu-21 ukuyeka ushukela ngendlela ehlanzekile futhi ekubunjweni kwemikhiqizo. Ekuqaleni, kufanele ulindele ukuwohloka nomoya, phakathi nalesi sikhathi ungasebenzisa imikhiqizo ecatshangelwayo. Ngokuhamba kwesikhathi, ukulangazelela amakhekhe namaswidi kuzokwehla kakhulu.
Njengoba ubona, uthando lwama-dessert akuwona ubuthakathaka obungenabungozi, kodwa usongo olukhulu empilweni. Kudingeka kuliwe, futhi manje sesiyazi ukuthi kwenziwa kanjani.