Xa sidlala imidlalo, sidla ngokuthembela kwiicarbohydrate ezikhawulezayo ezifana neegummies, iigels, okanye imivalo yamandla. Ngelixa ezi ntlobo zepetroli zilungile ekuthinteleni i-malaise eyoyikisayo, ukuzalisa i-carbs esulungekisiweyo okanye ecutshungulweyo (cinga ukuba isonka esimhlophe, i-donuts, kunye ne-cookies) ayiyona nto ilungileyo kwimpilo yakho yonke. Uphononongo lubonise ukuba lo mkhwa unokukhokelela ekutyebeni, uhlobo lwe-II yeswekile, kunye ne-cholesterol ephezulu. Ngoku, uphando olutsha oluvela kwiDyunivesithi yase-Columbia lufumanisa ukuba ukusebenzisa iicarbohydrates ezisulungekisiweyo kakhulu kukutya kwakho kunokuphazamisa nokulala kwakho.
El kufunda, epapashwe kwi-American Journal of Clinical Nutrition, ihlalutye ukutya kwabasetyhini abangaphezu kwama-50.000, abaneminyaka eyi-50 ukuya kwi-79, abathathe inxaxheba kwi-Women's Health Initiative Observational Study kwisithuba seminyaka emine (1994 ukuya ku-1998).
Abasetyhini bagqiba uphando lokuqala olubandakanya imibuzo malunga neentlobo ze-carbohydrates abazidlayo, zonke zisekelwe kwi-glycemic index (GI), leyo, ngokutsho kophando, "kuthathwa njengomlinganiselo womgangatho wokutya okusekwe kwikhabhohayidrethi kukutya okupheleleyo«. Umzekelo, ukutya okunje ngeziqhamo kunye nemifuno kusezantsi kwisikali se-GI kuba zineecarbohydrates ezintsonkothileyo, ezicutshungulwayo. Kodwa ukutya okunje ngee-bagels kunye nee-donuts ziphezulu kwisikali se-GI kuba ziqulethe iicarbohydrates ezicutshungulwayo kakhulu.
Emva kokulandelwa kweminyaka emithathu, abaphandi bafumanisa ukuba kokukhona besitya rhoqo abathathi-nxaxheba ukutya okuphezulu kwisikali se-GI (esulungekileyo, ngakumbi ngomxholo weswekile ephezulu), makhulu amathuba okuba ube nengxaki yokuphuthelwa. Ngokuchasene noko, okukhona besitya ukutya okune-GI ephantsi (okuntsonkothileyo, kubandakanywa nezo ziphezulu kwifayibha), kokukhona kuncipha ingxaki yokulala.
Kutheni ukutya kunxulunyaniswa nokulala?
Ukutya iiswekile kunye neecarbohydrates ezisulungekileyo zinyusa iswekile yegazi, okukhokelela ekuphenduleni kwe-insulin enokuthi isehlise iswekile yegazi ukuya kumanqanaba asezantsi ngokwaneleyo ukukhuthaza ukukhuselwa kweehomoni ezichasene nolawulo, njengeadrenaline kunye ne-cortisol. , ezinokuvusa umntu ebuthongweni obunzulu. Kuye kwaboniswa ukuba iswekile yegazi ephantsi ikhokelela ekuvuseleleni ubuthongo kwaye kunciphisa kakhulu ukulala kakuhle.
Olu pho nonongo lubonisa ukuba ukutya ukutya okutyebileyo kukutya okune-glycemic index ephezulu kunokuba ngumngcipheko wokungalali, ngelixa ukutya i-fiber, iziqhamo kunye nemifuno kunokusinceda sigcine ukuphumla okwaneleyo. Kwaye ngelixa uphononongo lubandakanya abasetyhini be-postmenopausal, abaphandi bathi iziphumo ziya kusebenza kubasetyhini abancinci kunye namadoda nakweyiphi na iminyaka, kuba uninzi lwabantu lufumana i-spike yeswekile yegazi emva kokutya i-carbohydrates esulungekileyo.
Ke ngelixa i-carbs ecutshungulwayo inokukunceda ukuba uqhubele phambili ekusebenzeni kwakho, kungcono ukunamathela kwiigels okanye imivalo yezo ntsuku xa usenza amaxesha anzima okanye uqeqesho olungaphezu kweyure. Kungenjalo, namathela kwiicarbohydrate ezintsonkothileyo, ezinje ngeenkozo, iimbotyi nemifuno, xa ulungiselela ukutya kwakho kwemihla ngemihla.