Ngingawadla amawolintshi kashukela?

Amawolintshi kashukela awumkhiqizo onempilo. Ziqukethe inani elilinganiselwe lama-carbohydrate angagayeka kalula. Ukusetshenziswa kahle kwale citrus ngeke kuvume ukugxuma okubukhali kushukela.

Umphumela wamawolintshi emazingeni kashukela

Lapho ungeza ekudleni kwanoma yimuphi umkhiqizo wokudla, abantu abanesifo sikashukela sohlobo lwe-2 njalo babala inkomba ye-glycemic yesitsha. I-GI ikhombisa ukuthi ukudla kuthinta kanjani ukugxuma kukashukela wegazi. Uma inkomba ikhulu kune-70, khona-ke umkhiqizo onjalo akufanele udliwe ngesikhathi sikashukela.

Amawolintshi eshukela awumkhiqizo olusizo, ngoba aqukethe inani elilinganiselwe lama-carbohydrate angagayeka kalula.

Inkomba ye-glycemic yeorenji ingama-33. Ngenxa yalokhu, kubhekiselwa kwimikhiqizo evunyelwe yesifo sikashukela. I-soluble fiber iphinde ithuthukise ukuphepha kwalo mkhiqizo. I-Pectin ibambezela inqubo yokuthatha ushukela, ngenxa yalokho inkomba ye-glycemic ingakhuphuki.

Iwolintshi iqukethe isilinganiso esilinganayo se-fructose noshukela. I-Fructose i-carbohydrate ephephile yesifo sikashukela. Ushukela wegazi ngeke ukhuphuke uma udla izingcezu zezithelo ezingama-2-3 ngosuku. Ngisho nezinhlobo zamawolintshi amnandi azikhulisi ushukela wegazi uma zisetshenziswe kahle.

Yiziphi izinzuzo zikawolintshi kushukela?

Le citrus iqukethe inani elikhulu levithamini C - i-ascorbic acid. Akugcini ngokuqinisa amasosha omzimba, kepha futhi ususa ngempumelelo imikhiqizo yokubola. Ngenxa yemetabolism engafanele emzimbeni womuntu ophethwe yisifo sikashukela, kwakhiwa ubuthi obunobungozi kakhulu. Ukusetshenziswa njalo kwe-ascorbic acid kuthikameza umphumela onobuthi kashukela, kubuyisela ukujikeleza kwegazi kuma-capillaries futhi kulwe nomonakalo kwezicubu zezinzwa.

Ukusetshenziswa njalo kwamawolintshi kuvimbela ukukhula kwezimila ezinomdlavuza, ngoba ama-antioxidants avimbela ukwakheka kwamangqamuzana amabi. Ucwaningo lwakamuva lwezokwelapha lukhombisa ukuthi lezi zinto zidonsa ukwakheka okuhle.

Ngoba lezi zithelo ziqukethe ama-antioxidants, kufanele adliwe ukuvikela ukungonakaliswa okubukwayo. Vitamin C, oqukethwe esithelweni, uyakwazi ukunciphisa izinqubo zomonakalo emikhunjini nasezinsweni zamehlo futhi uvikele ukukhula kwe-retinopathy yesifo sikashukela - isifo esiyingozi esiholela ekulahlekelweni okungapheli kombono.

Vitamin C okuqukethwe izithelo kungavimbela ukuthuthukiswa retinopathy yesifo sikashukela.

Izithelo ziqukethe inani elanele le-potassium, elilawula ukugcwala kweglucose egazini.

IVitamin E, equkethwe kumawolintshi, isiza ukuqeda ubuthi emzimbeni.

Ukusetshenziswa njalo kwamawolintshi kukhulisa inani le-hemoglobin.

Uma wengeza ama-citruse ekudleni kwakho kwansuku zonke, azokwenzela inani elanele le-magnesium egazini. Kufakazelwa ukuthi ukusweleka kwale mineral kuvusa ukwenzeka kwe-nephropathy yesifo sikashukela - ukubhujiswa okuqhubekayo kwezinso, ngenxa yalokho imikhiqizo yokugcina yomzimba ibuthelana emzimbeni. Lesi simo sinomthelela ekwandeni okungapheli kwe-glucose yegazi. Ukudla izingcezu ezimbalwa zezithelo ngosuku kuvimbela ukuthuthukiswa kwe-nephropathy kushukela, kuthambisa umsebenzi wezinso futhi kuhlanza ubuthi.

Njengoba isifo sikashukela siqhubekela phambili emzimbeni, ukukhiqizwa kwe-erythropoietin kwe-hormone kuyancipha. Lesi simo sicasula ukuthuthukiswa kwe-anemia.

Ukusetshenziswa njalo kwamawolintshi kukhulisa inani le-hemoglobin.

Izithelo ziqukethe isilinganiso esanele se-potassium, okuthi, ngaso, ngokusebenzisa nsuku zonke izithelo, inani elijwayelekile lale nto esegazini ligcinwe, futhi kugxilwa kweglucose kulawulwe.

Vitamin E isiza ukususa ubuthi emzimbeni. Ama-Anthocyanins ehlisa inani le-glucose futhi avimbele ukweqa kwawo kungazelelwe.

Amawolintshi okunciphisa isisindo

Ngohlobo 2 lwesifo sikashukela, kuyadingeka ukuligcina kahle inani lomzimba ngokudla. Ngenxa yokulimazeka kwe-carbohydrate metabolism, ukwanda kwesisindo somzimba kuvame ukubonwa kakhulu. Okuyingozi kakhulu ukunqwabelana kohlobo lwama-visceral lwamafutha, okunomthelela ekukhuluphiseni kwezitho ezitholakala emgodini wesisu, nokuphazamiseka komsebenzi wabo.

Okuqukethwe kwekhalori owolintshi kungama-47 kcal / 100 g, kanti amawolintshi abomvu angaphansi ngisho nakancane - ama-36 kcal.

Ukwehla kwesisindo sikashukela kusiza ngokwejwayelekile umfutho wegazi.

Kuhlobo lwesifo sikashukela sohlobo 2, ukulinganisela kwamandla kufanele kugcinwe ngokudla.

Ukwehla kwesisindo kusiza ukunciphisa i-glycemia ne-cholesterol. Lezi zinqubo ezifanayo zivamisa izinkomba zokucindezela. Ukulungisa isisindo ngokwejwayelekile, kufanele:

• ukuhambisana nenombolo enconywayo yama-kilocalories anconywe yi-endocrinologist;
• ukunciphisa ukudliwa kwekhalori;
• udla amawolintshi njalo.

Okuqukethwe kwekhalori kwezithelo kungama-47 kcal / 100 g, kanti amawolintshi abomvu angaphansi ngisho nakancane - ama-36 kcal.

Ngokudla lezi zithelo, isiguli sikashukela singehlisa ukudla kwezinye ukudla okuqukethe i-carbohydrate, amafutha ezilwane.

Ingabe izithelo zamawolintshi zingabalimaza abanesifo sikashukela?

Ngoba Izithelo ezintsha zivezwa yinkomba ye-glycemic ephansi impela, ngakho-ke, uma imithamo enconyiwe ibonwa, ayilimazi impilo. Ngenxa yokuqukethwe kwe-fiber, ukumunca ushukela kuncishisiwe.

Ukusetshenziswa kwejusi elisanda kufakwa likhulisa isilinganiso se-glycemia. Ngoba inani le-fiber liyancipha, kwisifo sikashukela, ingozi yokuthuthuka kwe-hyperglycemia iyanda. Kuvinjelwe:

• ujeli, ujamu, ujamu nezinye izitsha ezitholakala ngokwelashwa okushisa kwezithelo;
• iziphuzo zezithelo;
• ama-compotes;
• imicu ekheniweyo;
• amawolintshi omisiwe noma omisiwe;
• asanda kufakwa ujusi.

I-Orange izolimaza impilo yakho uma uyidla ngamanani amaningi, ngaphandle kokubheka amazinga okusetshenziswa. Umuntu onesifo sikashukela, kwesinye isikhathi ngisho nesithelo esiphelele esingu-1 siyingozi uma sidliwa nsuku zonke.

Imithetho yokudla izithelo zoshukela

Izithelo ezintsha zibhekwa njengezihamba phambili kumuntu onesifo sikashukela. Ukwelashwa okushisa kwezithelo kwandisa umthwalo we-glycemic futhi kuvuse ukuthuthukiswa kwe-hyperglycemia. Ukushisa okuphezulu akugcini nje ukukhulisa i-GI, kepha kuthinta nekhwalithi yezondlamzimba yezithelo.

Ama-jellies, ama -ondolo, ama-jams enziwe ngama-oranges anqatshelwe kubantu abanesifo sikashukela.

Ukusetshenziswa kosawoti wewolintshi osanda kufakwa kunyusa izinga le-glycemia.

Amawolintshi omisiwe noma omiswe ilanga likashukela awanconywa.

Izithelo ezifakiwe ezivela ku-orange zivunyelwe ngamanani amancane, ngoba zinikeza umthwalo omkhulu we-glycemic.

I-pie ye-Orange inconywa kubantu abanesifo sikashukela, ngoba ayikhuphi izinga le-glucose egazini.

Izithelo zeCitrus ziqeda ukoma kahle, kepha ijusi elisanda kufakwa akufanele lisetshenziselwe lokhu; inketho enhle kakhulu ukudla izithelo ezintsha.

Ungadla amawolintshi angu-1 noma awodwa ngemuva kokunconywa ngudokotela. Kwezinye iziguli, leli nani lezithelo alibangeli ukwanda kwe-glycemia. Ukuze uzivikele kuma-ushukela ovuthayo ngemuva kokudla, udinga ukuhlanganisa izithelo namantongomane noma amabhisikidi.

Ungadliwa

Labo abahlushwa isifo sikashukela belulekwa ukuba badle ukudla okunempilo okungakhuphi ushukela wegazi:

1. I-Orange Pie. Ukuze uyilungiselele, thatha i-1 i-orange, iqanda eli-1, ama-100 g we-alimondi oqoshiwe, 30 g we-sorbitol, 2 tsp. ikhasi le-lime, isinamoni. I-oven isifudunyezwe ku-180ºC, i-orange ibilisiwe, amathambo akhishwe kuwo, achotshoziwe. Shaya iqanda nge-sorbitol, hlanganisa ne-zest, isinamoni, uhlanganise, engeza ama-alimondi. I-puree ephumayo ihlanganiswa namaqanda futhi ibhakwe imizuzu engu-40 kuhhavini.
2. Ushizi Ukuze upheke, thatha i-100 g ye-oatmeal, ama-70 g wamawolintshi, amhlophe qanda, ukhokho, i-baking powder, i-stevia encane. Ukuze ugcwalise, thatha iqanda, ushizi we-750 g we-cottage shizi, i-semolina encane ne-stevia. Ngokwesisekelo, izakhi zihlanganiswa futhi zifakwe kuhhavini oshisayo. Iwolintshi ibilisiwe, ichotshoziwe. Kuhlanganiswa noshizi we-cottage, obhakwe kuhhavini.
3. Uphayinaphu kanye nesaladi lewolintshi. Amawolintshi ehlutshiwe, ahlukaniswe izingcezu. Utamatisi ubunjiwe futhi uyadayiswa. Iphayinaphu inqunywa kube izingcezu. Zonke izakhi zihlanganisiwe. Amahlamvu ulethisi abekwa ezansi kwesitsha; yonke imikhiqizo ibekwe phezulu kwesilayidi.

Izithelo ezifakiwe kanye nama-mousses e-orange avunyelwe kuphela ngamanani amancane, njengoba zinikeza umthwalo omkhulu we-glycemic. Ngohlobo 1 sikashukela, azivunyelwe ngokuphelele.

Umuthi wendabuko onamawolintshi

Ukuze wandise ukungatheleleki, sebenzisa i-zest ngendlela yetiyi. Ukuze uyilungiselele, amakhasi i-orange (noma i-tangerine) bese uyigcwalisa ngengilazi yamanzi abilayo. Thatha leli teyi ngamanani angenamkhawulo.

Lesi siphuzo sithuthukisa izivikela zomzimba, sehlisa ushukela wegazi. Ukusetshenziswa njalo kwe-decoction kunciphisa ingozi yokuba nezinkinga zesifo sikashukela kube yingozi empilweni.