Emma Miller
Ngokutsho kwesondlo sezondlo, isonka sinomxholo wekhalori ophakathi kwama-250-300 kilocalories nge-100 grams. Ngexesha elifanayo, isonka sengqolowa sinesalathisi esiphezulu se-glycemic. Iingxaki ezithile zinokuphetshwa ngokuyeka isonka ngokupheleleyo okanye ukunciphisa ukusetyenziswa kwaso.
Ngokutsho kwakhe, umxholo wekhalori wesonka uphakathi kwama-250-300 kilocalories nge-100 grams. Ngelo xesha, isonka sengqolowa esenziwe ngomgubo ocolekileyo sinesalathisi esiphezulu se-glycemic ye-85-90.
Xa utya isonka esimhlophe, kukho ukukhutshwa okunamandla kwe-insulin: iswekile yegazi inyuka ngokukhawuleza, emva koko yehla ngokukhawuleza, kwaye uziva ulambile ngokukhawuleza. Ngaloo ndlela, isonka somgubo esicolekileyo sichaphazela ngokungangqalanga ukufumana ubunzima ngokuvuselela umdla wokutya. Ukuba uhlala kakhulu kwaye uhamba kancinci, kungcono ukususa imveliso kwimenyu, "utshilo uRazumovskaya.
Ingcali yezondlo iqaphele ukuba isonka esipheleleyo siphezulu kwifiber yokutya. Kwaye ukuba uyidla kakhulu, unokuvusa ukuqunjelwa kunye ne-flatulence. Kodwa ukuba udla isonka ngokumodareyitha (i-100 grams yesonka esipheleleyo siqulethe malunga ne-7.4 grams yefiber yokutya), ngoko, ngokuchaseneyo, inceda ukugaya.
“Isonka esimhlophe esenziwe ngomgubo ocoliweyo, kwelinye icala, sinokubangela ukuqunjelwa, ngakumbi kubantu abadala, kwaye ukuba uneengxaki zamathumbu, kungcono ukuba usikhuphe kwimenyu,” yaphetha ingcali yezondlo. “Isonka yicarbohydrate ekhawulezayo echaphazela kakubi icarbohydrate metabolism kwaye ibangela ukuxhathisa kwe-insulin. Ukuba umntu uyayeka isonka, i-insulin, kunye ne-glucose iya kuncipha kwaye i-carbohydrate kunye ne-lipid metabolism iya kulungelelanisa, "ingcali ithi.
