Lapho wenza ukudla, iziguli ezinesifo sikashukela kufanele zibuke ukuthi ukudla ezikusebenzayo kuthinta kanjani ushukela. Inani le-caloric, inkomba ye-glycemic ilinganiselwa. Ukunakwa okukhethekile kukhokhelwa imbewu. Ngaphambi kokusebenzisa, udinga ukuthola ukuthi ziwuthinta kanjani umzimba.
Ukwakheka
Imbewu ye-sunflower ingumkhiqizo onekhalori ephezulu. Kepha aqukethe inani elikhulu lezinto ezidingekayo umzimba.
Imininingwane yereferensi:
- amaprotheni - 20,7 g;
- amafutha - 52.9;
- ama-carbohydrate - 10;
- okuqukethwe kwekhalori - 578 kcal;
- inkomba ye-glycemic (GI) - 8.
- amayunithi esinkwa - 0,83.
Ukwakheka kwembewu ye-sunflower kufaka phakathi izinto ezinjalo:
- amavithamini A, B, C, D, E;
- izakhi: i-iron, i-magnesium, i-potassium, i-calcium, i-selenium, i-fluorine, iodine, i-chromium;
- acid acid ebalulekile.
Ngokusetshenziswa ngokulinganisela, banomphumela owusizo emzimbeni.
Abantu abaningi baluleka ukuthi badle imbewu yethanga esikhundleni sethilanga. Imininingwane yereferensi:
- amaprotheni - 24,5 g;
- carbohydrate - 4.7;
- amafutha - 45.8;
- I-556 kcal;
- inkomba ye-glycemic - 25;
- inani le-XE lingama-0.5.
Njengoba kunikezwe okuqukethwe kwekhalori ephezulu, ochwepheshe abancomi ukuhlukumeza lo mkhiqizo. Kepha akufanele ushiye ngokuphelele imbewu yethanga, ngoba ifaka:
- amavithamini A, E, B, K;
- amaprotheni ezitshalo;
- i-fiber yokudla;
- ama-amino acid, kufaka phakathi i-arginine;
- i-zinc, i-phosphorus.
Njengoba kunikezwe okuqukethwe okune-carbohydrate ephansi, i-sunflower kanye nembewu yethanga akunqunyelwe kwabanesifo sikashukela.
Ngeke zibangele ukugxuma kushukela. Kodwa abantu kudingeka bakhumbule ukuthi ukudla ngokweqile ngezinkinga ze-metabolic akukufanele.
Ngabe Kuvunyelwe Imbewu Yesifo Sikashukela
Iziguli ezine-carbohydrate metabolism ephazamisekile kufanele zazi ukuthi ukudla kuyithinta kanjani impilo yazo. Abafuni ukuluma ngokunganaki imbewu ngamanani angenamkhawulo. Kepha asikho isidingo sokubashiya ngokuphelele.
Ujongilanga nembewu yethanga aqukethe inani elincane lama-carbohydrate. I-GI yabo iphansi, ngakho-ke basohlwini lokudla okungadliwa ngabanesifo sikashukela ngaphandle kwengozi empilweni. Kepha iziguli ezinokukhubazeka komzimba kufanele zikhumbule umphumela wesisindo ngokweqile enqubweni yokuthathwa koshukela.
Uma kukhona imbewu ngohlobo 2 sikashukela ngokwesilinganiso, khona-ke kuyabonakala:
- ukuqinisa izinwele, izipikili;
- ukuqedwa kokuphazamiseka kwezinzwa, izinzwa zenhliziyo;
- ukushesha kokupholisa amanxeba;
- ngcono inqubo yokuhlanza kwamathumbu.
Zivimbela i-atherossteosis, zibe nomphumela we-anticarcinogenic.
Lapho udla umkhiqizo wethanga:
- inqubo yokuhlangana kwegazi yenziwe yenziwa yodwa;
- isikhumba esinamafutha sinciphile;
- ubungozi bokuthuthukisa i-adenoma ye-prostate emadodeni buyancishiswa.
Zisetshenziswa futhi njenge-anthelmintic.
Kodwa ngenxa yokuqukethwe kwekhalori ephezulu, akuncomi ngembewu yethanga akunconywa. Amafutha asesiswini amaningi emzimbeni wesiguli onesifo sikashukela sohlobo 2, kwehlisa ukuzwela kwe-insulin. Kepha uma udla ama-kernel angama-50-100 g, khona-ke izinkinga ngeke zibonakale.
Odokotela batusa ukuyisebenzisa emisha noma yomisiwe. Kungcono ukwenqaba okuthosiwe. Ngempela, ngesikhathi sokwelashwa kwabo okushisa, ama-80-90% ezinto eziwusizo alahlekile. Akuyalwa ukuthi uthenge umkhiqizo ocolisisiwe. Igcwala ngokushesha.
Ngobuningi obukhulu, ungasebenzisi imbewu ye-sunflower kubantu abanezinkinga ngepheshana lesisu. Uma ubaluma ngamazinyo akho, koqweqwe lwawo kulimele. Iningi likhononda ngomphimbo obuhlungu ngemuva kokudla. Ngalesi sizathu, kungakuhle ukushiya lo mkhiqizo kothisha, abahlabeleli, abamemezeli, abethuli.
Imbewu yethanga ayelulekwa ukuba ibambe ezigulini ezinezilonda esiswini, i-gastritis. Ukulimala kokusebenzisa kwabo kuzoba ngaphezu kokuhle.
Imihlahlandlela Yokudla Okuphansi Kwe carb
Odokotela ngaphambilini beluleke iziguli ezinesifo sikashukela ukuthi zilinganisele ekudleni kwazo. Baphethe ukuthi akumele kube ngaphezulu kwama-35% okudla nsuku zonke amakhalori okufanele aqhamuka emafutheni.
Manje sekucacile ukuthi ngenxa yokuphazamiseka kwe-metabolic kubalulekile ukuqapha inani lama-carbohydrate angena emzimbeni. Ukunakwa kufanele kukhokhwe kwinkomba ye-glycemic, okuqukethwe amayunithi wesinkwa emikhiqizweni.
Lapho amafutha edliwa ngokumelene nokudla okune-carb ephansi, umunca ngokushesha umzimba noma ushiswe. Ngakho-ke, akudingekile ukulahla ngokuphelele imbewu. Kepha ngokusetshenziswa kwenqwaba yama-carbohydrate namafutha, isisindo somzimba sanda ngokushesha. Futhi lokhu kuyingozi kwabanesifo sikashukela, ngoba ukuzwela kwezicubu ukungena kwe-insulin kuqala ukuwa. Ngenxa yalokho, ushukela uzoqongelela egazini, uyeke ukudonswa ngumzimba.
Asikho isidingo sokwesaba ukuqhafaza imbewu ngisho ne-cholesterol ephezulu ne-triglycerides egazini. Kuyadingeka ukucabanga kabusha ngokuphelele komsoco. Ukulungisa izinkomba ezijwayelekile, kuzofanela unamathele ekudleni okuphansi kwe-carb. Kulokhu, ingozi yokuthola izifo zenhliziyo nemithambo yegazi inciphile.
Abantu abafuna ukunciphisa inani lama-carbohydrate adliwayo bangafaka imbewu njengengwadla ekudleni kwabo.
Bangangezelelwa nangamasaladi, amasosa. Amaprotheni kumkhiqizo onjalo aqukethe ama-amino acid abalulekile. Ziyadingeka ukuze umzimba uqinisekise ukuthi umzimba unamafutha.
Ngezansi kukhethwa izindlela zokupheka eziphansi ze-carb:
- Isinkwa ngembewu yethanga;
- Isinkwa ngembewu yefilakisi;
- Isinkwa esinezimbewu zikabhekilanga;
- Ushizi nge-blackberry ne-chia imbewu.
Isifo sikashukela sokukhulelwa
Abanye besifazane banamazinga aphezulu kashukela ngesikhathi sokukhulelwa. Kusukela ngesikhathi sokuxilongwa, umama okhulelwe udinga ukubukeza ngokuphelele ukudla futhi anciphise ukudonsa kwe-carbohydrate. Amamenyu anesifo sikashukela sokukhulelwa kufanele kuvunyelaniswe kahle nge-endocrinologist. Kubalulekile ukuthi isiguli sithole inani elikhulu lamavithamini kanye namaminerali. Kodwa ukudla kufanele kuhleleke ukuze kungabi khona ukuvela okungazelelwe kushukela.
Ngakho-ke, ukugcizelela kungukudla, okunenkomba ye-glycemic ephansi. Imbewu yethanga nekajongilanga kuvunyelwe kwabesifazane abakhulelwe ngaphandle kwezifo zesisu. Kunzima ukwedlula inzuzo yabo yomzimba womama esizayo. Ngempela, kuma-100 g we-sunflower kernels aqukethe u-1200 mg we-Vitamin B6. Kuyadingeka ekuvinjelweni kwezinkinga ezahlukahlukene zesifo sikashukela. Futhi, ngosizo lwabo, ukusweleka kwamanye amavithamini eqembu B, C kugcwele.
Isifo sikashukela sidinga ukulandela imigomo yokudla okuphansi kwe-carb. Ngakho-ke, ukudla okunenkomba ye-glycemic ephansi kufakiwe ekudleni. I-sunflower nembewu yethanga zingangezwa ngokuphephile kumenyu. Bangumthombo omuhle kakhulu wamavithamini, amaminerali. Imbewu cishe ayinawo umthelela ushukela wegazi.
