UTAMATISI WESIFO SIKASHUKELA: IZAKHIWO EZIZUZISAYO

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Utamatisi uhla kuqala ukuthandwa phakathi kwemifino ehlobo. Isetshenziselwa amasaladi, ama-borsch, amasobho wemifino kanye ne-stews, i-caviar yemifino kanye nejusi utamatisi. Ngingakwazi ukusebenzisa utamatisi kwabanesifo sikashukela? Futhi ikhona yini imikhawulo ngenani lamatamatisi ngosuku?

Izici ewusizo utamatisi

Utamatisi uqukethe izinto eziningi ezilusizo:

kuze kube yi-6% ubumnandi (ushukela kanye ne-fructose);
kufika ku-1% amaprotheni;
amavithamini A, B, C, folic acid;
ama-macro- nama-microelements (ikakhulukazi i-potassium nensimbi, ithusi elincane, i-phosphorus, i-silicon, isibabule ne-iodine);
ama-organic kanye namafutha acid;
kufinyelela ku-1% fiber
ama-90% asele watamatisi angamanzi.

Yiziphi izakhi ezinenzuzo zezakhi ezinesifo sikashukela?

Amavithamini, izakhi, okunamafutha acid anikezela ukondleka kumaseli nezicubu. Fibre - ihlanza amathumbu. Ifayibha iyodwa ayiqhekeki futhi ayingenwa egazini. Imicu yokudla igcwalisa amathumbu futhi inciphise izinga lokufakwa kwama-carbohydrate. Ngenxa yalokhu, utamatisi unenkomba ephansi ye-glycemic. I-fiber yokudla kusuka kumifino notamatisi inciphisa inani loshukela egazini kanye nenani le-insulin elidingekayo. Amathumbu agcwele i-fiber adala umuzwa wokugcwala futhi avimbele ukweqile. Yini ebalulekile kwisifo sikashukela sohlobo 2, lapho ukulawula isisindo kubalulekile.

Ngaphezu kwalokho, utamatisi uqukethe i-lycopene - Umbala wezitshalo kanye ne-antioxidant. Imisa inqubo yokuguga futhi ivimbele ukuthuthukiswa kwe-atherossteosis. Kuma-diabetes, i-lycopene ibalulekile ezintweni zayo ezilwa ne-sclerotic. Ivimbela ukufakwa kwe-cholesterol esezingeni eliphansi kanye nokwakheka kwama-cholesterol plaques. Okusho ukuthi, utamatisi uhlinzeka ngempilo ye-vascular futhi usekela umbono, ulwe nezifo zenhliziyo.

Isici esibalulekile samatamatisi sokudla okunesifo sikashukela sohlobo 2: cishe awunazo amakhalori.

Ngokuya kilojoule, angangezwa kumenyu yansuku zonke kunoma yiliphi inani. Kepha ngaphandle kokuhlaziya inani lama-kilojoule, kukhona ezinye izinto ezixwayisa imenyu yesifo sikashukela kusuka kumatamatisi amaningi kakhulu.

Kungani utamatisi ungaphilile?

Izithelo zikatamatisi - utamatisi - zithathwa njengezidla. Isitshalo sikatamatisi (amaqabunga neziqu) sinobuthi.

Ziqukethe ubuthi. i-solanine. Le ngxenye enobuthi itholakala kubo bonke abameleli be-nightshade - amazambane, isitshalo seqanda, upelepele, ugwayi, i-belladonna ne-bleach.

ISolanine itholakala utamatisi ongavuthiwe oluhlaza. Lapho sesivuthiwe, inani le-toxin lehla liye kumakhulu ngamaphesenti. Leli qiniso lisixwayisa ngokushisekela ngokweqile utamatisi. Uma kumuntu ophilile i-kilogalamu yetamatisi ngosuku ayilimazi, kumuntu onesifo sikashukela angadlala indima engemihle. Umzimba wesiguli onesifo sikashukela usebenza ngemodi ephuthumayo, futhi noma imuphi umthwalo owengeziwe, noma ungabalulekanga, uzonyusa amathuba okuba nezinkinga.

Ngaphezu kwalokho, izifundo eziningana zezokwelapha ziphakamisa ukuthi utamatisi uthinta ukukhula kwe-arthrosis (ukuvuvukala okuhlangene). Ngakho-ke, inani lamatamatisi kumenyu yesifo sikashukela lilinganiselwe.

Enye into ewusizo yamatamatisi ukukhuthaza kwabo isibindi namanyikwe. Izinto ezisebenzayo zamatamatisi zenza ukukhiqizwa kwe-bile ne-pancreatic secretion, okungafuneki ngaso sonke isikhathi kwisifo sikashukela.

I-pancreas iyisitho esinezifo, futhi noma yikuphi ukukhuthaza komsebenzi wayo kungadala ukonakala nezinkinga.

Utamatisi wesifo sikashukela: kungenzeka noma cha?

Lapho wenza imenyu yesifo sikashukela, njalo kuyadingeka ukuqala kusuka kunombolo yamayunithi wesinkwa (XE) kanye nenkomba ye-glycemic yomkhiqizo. Okusho ukuthi, mangakhi ama-carbohydrate (ushukela) angena egazini nokuthi ushukela otholakalayo uzothatha ngokushesha kangakanani amathumbu. Ngohlobo 2 sikashukela, okuqukethwe ikhalori komkhiqizo nakho kubalulekile. Ngalolu hlobo lwesifo sikashukela, iziguli zikhuluphele. Ukulawulwa kwamaphawundi angeziwe kwenziwa ukuthuthukisa isimo, kuvumela ukunciphisa umthamo we-insulin.

Ezithelweni zesitshalo samatamatisi, lezi zinkomba zibonisa izakhiwo ezinhle kakhulu.

Ikhilogremu eyodwa katamatisi iqukethe i-3 XE kuphela.
Inkomba ye-glycemic nayo incane futhi ilingana ne-10%, okungukuthi, ushukela ovela kutamatisi udonswa kancane, futhi unyusa ushukela wegazi nawo kancane.
Okuqukethwe kwekhalori (100 g katamatisi kunikeza ngaphansi kwe-20 kcal).

Ngakho-ke, utamatisi ungaba ukudla okulungele umuntu onesifo sikashukela: okumnandi, okunempilo futhi okungenampilo. Ikakhulu uma imifino ikhule engadini yakho, ngaphandle kokusebenzisa i-herbicides kanye nomanyolo.

Ngakho-ke utamatisi omusha angafakwa ekudleni kwesifo sikashukela? Futhi ngamanani amangaki?

Imenyu yomuntu ogulayo kufanele ibe namavithamini, amaminerali, ama-enzyme. Ukuze uhlinzeke umzimba ngezinto eziwusizo, utamatisi afakwa kumenyu (inqobo nje uma kungekho okushiwoyo okuphathelene notamatisi). Ukuvimbela imiphumela engathandeki, inani lamatamatisi ngosuku likhawulelwe ku-250-300 g.

Ungadla kanjani utamatisi weshukela?

Noma yiluphi uhlobo lwesiguli sikashukela selulekwa ukusebenzisa utamatisi ongavuthiwe, ovuthiwe.

Usawoti, ukhukhamba, izithelo zikatamatisi ezikhuthaziwe azinconywa (ziqukethe usawoti, okubuye kukhawulelwe kushukela).

Ukwelashwa okufudumele kwamatamatisi kubhubhisa amavithamini, kepha kulondoloze izinto ezincane nezinkulu.

Iwusizo i-lycopeneokuqukethwe utamatisi akuxubeki emanzini, kepha kuncibilikisiwe emafutheni. Ngakho-ke, ukuthola kwayo, utamatisi kufanele udliwe kumasaladi ngamafutha zemifino.

Ukufingqa. Sebenzisa utamatisi kwimenyu yesifo sikashukela kungenzeka futhi kudingekile. Izaladi zemifino ezilusizo noma ujusi wetamatisi zingenziwa kubo. Ungangeza ne-stews yemifino, isobho, i-borscht. Okubalulekile: qapha izinga lakho loshukela nenhlala-kahle.

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