Ngokwazi izinzuzo zama-apula, abantu bazama ukuzidla nsuku zonke. Isifo sikashukela kufanele sikhumbule ukulinganiselwa, siqaphele ukwakheka kwemikhiqizo efakiwe ekudleni ukuze sinciphise ukudonsa ushukela.
Zuza futhi ulimaze
Abantu abanezinkinga zokufakwa emzimbeni we-carbohydrate badinga ukuxhumanisa ukudla kwabo ne-endocrinologist. Uma udokotela evumela ukusetshenziswa kwama-apula, kufanele kukhunjulwe ukuthi bangumthombo woshukela.
Abaningi abakakulungeli ukuzishiya ngokuphelele lezi zithelo ngenxa yomphumela wazo omuhle emzimbeni. Ngakho-ke, baneqhaza ku-:
- ukuguquguquka kwenqubo yokugaya;
- ukusheshisa ukuhamba kwegazi;
- Ukuvimbela ukuguga ngaphambi kwesikhathi
- ukuqinisa izivikelo zomzimba.
Lapho ukhetha izinhlobo zama-apula, kufanele kukhunjulwe ukuthi okuqukethwe ushukela okuyo kuhluka kancane (10-12%).
Izithambisi zokunambitha zidalwa ama-acid e-organic akha ukwakheka. Ama-diabetes angakwazi ukukhetha noma yiluphi uhlobo, agxile kuphela ekuthandweni kwe-gastronomic
Lesi sithelo siqukethe inani elikhulu le-fiber, ukuze amathuba okuthi kungafika ngokushesha kushukela ngemuva kokusetshenziswa kwawo kungenzeki. Kepha abanesifo sikashukela kudingeka bakhumbule ukulinganiselwa: akukho ngaphezu kwe-1 fetus ngosuku. Esiswini esingenalutho, kungcono ukungazidli ngenxa yabantu abane-acidity ephezulu.
Ukwakheka
Kunzima ukwedlula izinzuzo zama-apula; aqukethe:
- amaprotheni;
- amafutha
- ama-carbohydrate;
- amavithamini B, K, C, PP, A;
- izinto ezincane nezincane - i-potassium, i-phosphorus, i-fluorine, i-magnesium, iodine, i-iron, i-sodium, i-zinc, i-calcium;
- ama-pectins.
Izinkomba nge-100 g yomkhiqizo: inkomba ye-glycemic (GI) - 30; amayunithi wesinkwa (XE) - 0,75, amakhalori - 40- 47 kcal (ngokuya ngebanga).
Ngenxa yokuqukethwe kwe-carbohydrate ephezulu, ukudla ngaphezu kwama-apula ajwayelekile kungaholela ekwandeni okubukhali kweglucose yegazi. Ukuhlola ubungako bethonya le-fetus elidliwe kumazinga kashukela, hlola ukugxila kwalo ngemuva kwamahora ama-2.
Kubhakwe
Ngesikhathi sokwelashwa okushisa kwama-apula, okuqukethwe kwezakhi zomzimba kuyancipha. Yize abaningi beluleka abanesifo sikashukela ukuthi bafake izithelo ezinjalo ekudleni kwabo. Faka uju, ushukela kwinqubo yokupheka akuvunyelwe ngokuphelele.
Ekudla okubhakiwe, okuqukethwe amafutha, amaprotheni nama-carbohydrate yi-0.4 g, 0.5 no-9,8 ngokulandelana.
Ku-1 izithelo eziphakathi nendawo ezi-baked 1 XE. Inkomba ye-glycemic ingu-35. Amakhalori angama-47 kcal.
Kumanzi
Abanye abantu bancamela ukudla ama-apula acutshungulwa kusetshenziswa ubuchwepheshe obukhethekile: izithelo zithwelwe emanzini ngezinongo. Emkhiqizweni ophelile, okuqukethwe ngamaprotheni, amafutha nama-carbohydrate kungu-0,3 g, u-0,2 no-6.4 ngokulandelana.
Okuqukethwe kwe-caloric kwama-apula anjalo kuncishiselwa ku-32.1 kcal (nge-1100 g) ngenxa yokwanda kwenani le-liquid. Inkomba ye-glycemic ingu-30. Okuqukethwe kwe-XE ngu-0.53.
Omisiwe
Abesifazane abaningi basekhaya bavuna ama-apula ebusika, bawasike izingcezu bese bomisa.
Ngemuva kokucutshungulwa, inani lomswakama ezitsheni lehliswa kakhulu. Ngenxa yalokhu, i-100 g yomkhiqizo iqukethe:
- amaprotheni - 1,9 g;
- amanoni - 1,7 g;
- carbohydrate - 60.4 g.
Okuqukethwe kwekhalori kukhuphukela kuma-259 kcal. Inkomba ye-glycemic ingama-35, inani le-XE ngu-4.92.
Iziguli ezinesifo sikashukela zingafaka izithelo ezithosiwe nezomisiwe ekudleni kwazo uma ushukela ungezwa ngenkathi ucutshungulwa.
Ngokudla kwe-carb ephansi
Ama-apula yimithombo kashukela. Uma isetshenziswa kushukela, kungahle kube nokwenyuka okubukhali koshukela.
Kulokhu, izithelo kufanele zikhishwe ngokuphelele kwimenyu.
Izinga lethonya lama-apula emzimbeni linganqunywa ngokuhlolwa. Kuyadingeka ukukala izinga loshukela esiswini esingenalutho nangemva kokudla izithelo. Isheke lokulawula senziwa ngehora.
Isifo sikashukela sokukhulelwa
Abesifazane abakhulelwe benqaba ngokuphelele ama-apula anganconywa. Ungazifaka ekudleni okunikezwe ukuthi amazinga kashukela abhekwa njalo. Uma kwembulwa ukuthi ukudla izithelo kuvusa ukwenyuka okukhulu kwe-glucose, kuzodingeka kungafakwa ekudleni.
Uma umama okhulelwe ebekelwa i-insulin, khona-ke ngeke kudingeke unqabe izithelo. Kusungulwa imikhawulo uma kwenzeka kuzanywa ukuguqula isimo sowesifazane ngokudla.
Ukukhishwa kwama-apula ekudleni akumele okwesabise iziguli ezinesifo sikashukela. Lesi sithelo asinayo intengo ephezulu yokudla. Amavithamini nezinto ezifakwa emzimbeni ngawo kungatholakala kweminye imikhiqizo. Ngokugcina isikhathi eside, izinto ezizuzisayo ziyabhujiswa.
Uma kunzima ukungafaki kulezi zithelo ekudleni, kuyadingeka ukunamathela kwemikhawulo esunguliwe. Ungadli izithelo ezingaphezu kwe-1 ngosuku. Ngokuya kokuncamelayo, izithelo ezintsha, ezithosiwe noma ezibhakiwe zingaba khona ekudleni. Iziguli zokudla eziphansi ze-carb kumele zishintshe indlela ezidla ngayo.
