Isiguli esinesifo sikashukela esitholakele kufanele sikukhethe ngokucophelela ukudla esidlweni sansuku zonke. Iqiniso ngukuthi lesi sifo ngqo sincike ekudleni okunconyelwe odokotela. Ngakho-ke, iziguli ezinesifo sikashukela, ngaphambi kokudla umkhiqizo omusha, ziyohlala zithola inkomba yayo ye-glycemic (GI), okuqukethwe kwekhalori, inani lamandla, njalonjalo. Kulesi sihloko, sizothola ukuthi abantu abanesifo sikashukela bangadla yini ama-apricots omisiwe onesifo sikashukela sohlobo 2 noma cha.
Yini ukusetshenziswa kwama-apricots omisiwe
Lo mkhiqizo ama-apricots, asikwe isigamu futhi akhanywa, bese omiswa ngaphansi kwezimo zemvelo noma enza inqubo ekhethekile yezobuchwepheshe. Inyama yayo yagcwala:
- Amavithamini we-B (B1, B2, B9), A, E, H, C, PP, R.
- Amaminerali: i-potassium, i-magnesium, i-iron, i-sodium, i-phosphorus, iodine.
- Ama-organic acid: i-salicylic, i-malic, i-citric, i-tartaric.
- Isitashi.
- I-Sugars.
- Tannins.
- Inulin.
- I-Dextrin.
- Pectin.
Ama-apricots abhekwa njengezithelo zempilo.
Ngenhloso yokwelapha, odokotela bacebisa ukuthi kudliwe ama-apricots omisiwe, ngoba zonke izinto eziwusizo zezithelo ezintsha zigcinwa kuzo, futhi ukugcwala kwazo kukhuphuka lapho zoma.
Ngenxa yokuhwamuka kwamanzi, ukwanda kwezinto eziphila ngokusebenza kwenzeka. Iqoqo lamaminerali kuma-apricots omisiwe liphakeme izikhathi ezingama-3-5 kunokuqukethwe kwabo ezithelo ezintsha.
Potassium
Ngakho-ke kuma-apricots omisiwe kuningi le-potassium ne-magnesium, futhi lokhu kuyadingeka ezigulini ezihlushwa izifo zenhliziyo nezemithambo. Kungabizwa ngokuphephile ngokuthi isigaxa senhliziyo. Kuzo zonke izithelo ezomisiwe, ucebile nge-potassium kakhulu kunokunye.
Ushukela omningi uphakamisa ukuphazamiseka kokujikeleza kwegazi ku-myocardium, okuholela ekuhlaselweni yisifo senhliziyo nokwehluleka kwenhliziyo. I-Hyperglycemia idala ukwakheka kwama-antisulinotic plaque emikhunjini, ukuqothuka kwabo okuyingxenye noma okuphelele, futhi ngenxa yalokho - ukulimala kwe-myocardial.
I-Potassium isiza ukusebenza kwe-myocardium ngokujwayelekile, kuzinza isigqi senhliziyo, futhi futhi yisitha esihle kakhulu se-anti-sclerotic. Kuvimbela ukunqwabelana kosawoti we-sodium emithanjeni yegazi, kunciphisa umfutho wegazi, kusiza ukususa imfucumfucu enobuthi emzimbeni.
Magnesium
I-Magnesium nayo iyisici sokulandela umkhondo, ibaluleke kakhulu ekugcineni impilo yentsha nenhliziyo. Abantu abangasebenzi kule nto bathambekele kakhulu ezifweni zenhliziyo. I-Magnesium nayo ihilelekile ekwakhekeni kwe-insulin nomsebenzi wayo. Ukushoda okujulile kwalesi zinto emangqamuzaneni kubenza bangakwazi ukwengeza ushukela.
Kuyafakazelwa ukuthi ngisho nakubantu abaphilile, okuqukethwe okuphansi kwe-magnesium kukhulisa ukumelana kwamaseli esenzweni se-insulin, futhi, ngenxa yalokho, kuholela ekwandeni kokuhlushwa kwayo egazini. Lo mphumela waziwa ngokuthi yi-metabolic syndrome, futhi ubonakala njenge-prediabetes.
Ingxenye yesifo sikashukela ihlushwa ukuntuleka kwe-magnesium emzimbeni. Kwabaningi babo, inani le-magnesium liphansi kakhulu kunenkambiso yabantu. Ezigulini ezinesifo sikashukela sohlobo 1, lesi simo siyinkimbinkimbi nokuthi ukusetshenziswa njalo kwe-insulin kuthuthukisa ukuqedwa kwe-magnesium ngesikhathi sokuchama.
Ngakho-ke, ngaphezu kokudla okugcwele ukudla okuqukethe i-magnesium, abanesifo sikashukela badinga ukudla okwengeziwe kwale nto nsuku zonke. Ngaphezu kokuthuthukisa inhlala-kahle ephelele, isilinganiso esinjalo sizosiza ukuvikela ukuvela kwe-retinopathy yesifo sikashukela kanye nomonakalo ohlelweni lwe-vascular.
Amavithamini
Izikhala ezinoshukela wegazi zibangela ushintsho ekwakhiweni kwamalensi nemithambo yamehlo. Lokhu kuholela kwisifo sikashukela i-retinopathy, i-glaucoma, ukubukeka kwamehlo kanye nobumpumputhe. Amabhilikosi omisiwe aqukethe amavithamini A amaningi, awusizo kakhulu ekugcineni umbono ogcwele. Ukushoda kwaso emzimbeni kungadala ukukhathala kwamehlo okungagudluki, isikhumba, futhi kubangele ukukhula kwe-myopia. Ama-Carotenoids akhulisa uhla lombono nokuhluka kwawo, avikele ama-lens ne-retina ezifweni ezithathelwanayo, futhi akuvumela ukuthi ugcine umsebenzi wokubuka iminyaka eminingi.
Amavithamini eqembu B abaluleke kakhulu emehlweni, ngoba aqinisekisa isimo sawo esijwayelekile nokusebenza kwawo, kanye nokunciphisa imiphumela yokusebenza ngamehlo.
I-Thiamine (B1) ibandakanyeka ekusakazweni kokufakwa kwezinzwa, kufaka nendawo yeso. Ukushoda kwaso kubangela ukungasebenzi kwamaseli wezinzwa, ngaleyo ndlela kwephula ikhwalithi yombono, okuvusa ukukhula kwe-glaucoma.
IVitamin B2 ivikela i-retina emonakalisweni yimisebe ye-ultraviolet, okungukuthi, isebenza njengohlobo lwezibuko. Ngokuntuleka kwayo, ulwelwesi lwama-mucous nolunamandla luyakhishwa, okuholela ekwakhiweni kwe-conjunctivitis, bese kuthi emuva kwalokho ikhathaze ikati.
Inani lokudla
Noma ngabe ushukela omningi kangakanani kuma-apricots omisiwe (cishe ama-84%), inkomba yakhe ye-glycemic iyanqunyelwa. Futhi uma abanesifo sikashukela besebenzisa lo mkhiqizo ngokucophelela, ungathola inzuzo enkulu ngawo.
Inkomba ye-Glycemic - 30
Okuqukethwe kwekhalori (ngokuya ngebanga) -215-270 Kcal / 100 g
Amanzi - 20.2
Amaprotheni - 5.2
Amafutha awekho
Ama-carbohydrate - 65
Amayunithi wesinkwa - 6
Ukubalwa kwamayunithi esinkwa kwenziwa ngesisekelo sedatha eningi lama-carbohydrate, ngoba athinta kakhulu izinga le-glycemia. Ukubala okunjalo kusetshenziselwa ikakhulukazi uhlobo lweshukela sikashukela. Inani lamandla nokuqukethwe kwekhalori kokudla okusetshenziswa ekudleni kumele kubhekwe iziguli ezinesifo sohlobo 2.
Ama-apricots omisiwe nezimpawu zokusetshenziswa kwaso
Ngobuningi, ukudla ama-apricots omisiwe akunconywa ngisho nakubantu abaphilile. Kwabanesifo sikashukela, kuzokwanela ukungadli ama-clove amabili omisiwe ngosuku, ngoba aqukethe ushukela omningi futhi ukwedlula okujwayelekile kungaholela ekuweni kwe-glucose okubukhali.
Esikhathini sikashukela, zama ukusebenzisa ama-apricots omisiwe hhayi njengokudla okuhlukile, kepha engeza kancane kancane okusanhlamvu, amasaladi ezithelo, ama-yoghurts nezinye izitsha. Inketho enhle yokudla kwasekuseni ebilisiwe nge-oatmeal ngezingcezu zama-apricots omisiwe abilisiwe emanzini abilayo.
Njengomthetho, ama-apricots avunwa ngenhloso yokuhweba aphathwa ngesibabule. Ngakho-ke, ngaphambi kokuzisebenzisa ekudleni, kungakuhle ukuthi uhlanze kaningana ngamanzi noma ngesikali ngamanzi abilayo, bese ucwilisa kuwo imizuzu engama-20. Kungcono ukukhetha ama-apricots omisiwe, omiswe ngendlela engokwemvelo futhi angacutshungulwa nezinye izinto ezengeziwe ukunikeza isethulo.
Ungawabona ama-apricots omisiwe aphathwe ngesibabule diaykhisi yi-glossy enhle yesithelo. Ama-apricots omile ngokwemvelo anendawo ebuthuntu onsundu, futhi abukeka ngokuphelele.
Uryuk
Olunye uhlobo lwama-apricots omisiwe yi-apricot, lapho kwenziwa ezinye izinhlobo zithathwa. Lezi yizithelo ezincane ezinomuncu, zomiswe esihlahleni, bese ziqoqwa emabhokisini enkuni, lapho zigcinwa khona ndawonye ngamaqabunga eminti nawesisekelo. Ngale ndlela, bazama ukugwema ukubhujiswa kwesitshalo yizilokazane.
Kwabanesifo sikashukela abanesifo sohlobo 2 futhi bahlushwa isisindo ngokweqile, kusiza kakhulu ukusebenzisa i-apricot, ngoba lolu hlobo lwezithelo ezomisiwe lunama-asidi amaningi futhi liqukethe ama-carbohydrate amancane kunama-apricots omisiwe. Ngaphezu kwalokho, iqukethe i-potassium ethe xaxa, ewusizo kakhulu ekwelapheni nasekuvimbeleni izinkinga eziningi ezihambisana nesifo sikashukela.
Isiphetho
Kusukela kulokhu okungenhla, singaphetha ngokuthi ama-apricots omisiwe nesifo sikashukela ayahambelana ngokuphelele. Kodwa-ke, ukusetshenziswa kwalo mkhiqizo kubantu abanesifo sikashukela kufanele kuphathwe ngokucophelela okukhulu ukuze kungephulwa inqubo evunyelwe yokuwusebenzisa, futhi ngaleyo ndlela kungabangeli i-hyperglycemia.
