Uju aluwona nje umkhiqizo wokudla, kepha umuthi wangempela wemvelo osiza ekulweni nezifo eziningi. Inamavithamini namaminerali abaluleke kakhulu, kanye nezinye izinto eziningi eziwusizo ezifaka isandla ekwenzeni ngcono umzimba.
Kepha kunezifo lapho kusetshenziswa khona lo mkhiqizo omnandi, ngokwesibonelo, ukungabekezelelani komuntu ngamunye kanye nomkhuhlane we-hay. Futhi yize isifo sikashukela singeyona enye yazo, abanesifo sikashukela abaningi bayazibuza: ingabe uju luphakamisa ushukela wegazi?
Ukuthola impendulo kuyo, kufanele uqonde ukuthi uyini umphumela wezinyosi ushukela wegazi nomzimba womuntu onesifo sikashukela sisonke. Yini i-glycemic ne-insulin index yezinyosi, nokuthi mangaki amayunithi esinkwa aqukethwe kulo mkhiqizo.
Ukwakheka kwezinyosi
Uju lungumkhiqizo wemvelo ngokuphelele okhiqizwa izinyosi zezinyosi. Lezi zinambuzane ezincane ziqoqa umpe nephole kusuka ezitshalweni eziqhakaza izimbali, ziwuncamele ku-gogo yoju. Lapho igcwala ngama-enzyme awusizo, ithola izakhiwo ze-antiseptic kanye nokuvumelana okungabonakali kwe-viscous. Loluju lubizwa ngokuthi luqhakaza futhi luvunyelwe ukuthi lusetshenziswe ngisho nangabantu abanomthelela wokubekezelela ushukela.
Kodwa-ke, ehlobo nasekwindla yokuqala, esikhundleni somucu, izinyosi zivame ukuqoqa ujusi wezithelo nemifino emnandi, lapho kutholakala khona noju, kepha olusezingeni eliphansi. Inobumnandi obabizwayo, kepha ayinazo lezo zakhiwo ezizuzisayo ezitholakala kuju kusuka kumpetha.
Okuyingozi kakhulu umkhiqizo okhiqizwa izinyosi ezidla isiraphu kashukela. Abafuyi bezinyosi abaningi basebenzisa lo mkhuba ukwandisa umthamo wokukhiqiza. Kodwa-ke, kungaba okungalungile ukuyibiza ngokuthi uju, ngoba icishe iqanjwe ngokuphelele yi-sucrose.
Ukwakheka koju lwezimbali zemvelo kuhluke ngokungafani nalutho, okuholela ezinhlobonhlobo zezakhiwo zalo ezizuzisayo. Kufaka izinto ezibalulekile ezilandelayo:
- Amaminerali - i-calcium, i-phosphorus, i-potassium, isibabule, i-chlorine, i-sodium, i-magnesium, i-iron, i-zinc, ithusi;
- Amavithamini - B1, B2, B3, B5, B6, B9, C, H;
- Ushukela - i-fructose, ushukela;
- Ama-organic acids - gluconic, acetic, butyric, lactic, citric, formic, maleic, oxalic;
- Ama-Amino acid - i-alanine, i-arginine, i-asparagine, i-glutamine, i-lysine, i-phenylalanine, i-histidine, i-tyrosine, njll.
- Ama-enzymes - ukungenelela, i-diastase, i-oxidase ye-glucose, i-catalase, i-phosphatase;
- Izinto ezinamakha - ama-esters nabanye;
- Amafutha acid - amasundu, i-oleic, i-laaric, i-decenic;
- Ama-hormone - acetylcholine;
- I-Phytoncides - avenacin, juglon, floridzin, pinosulfan, tannins ne-benzoic acid;
- Ama-Flavonoids;
- Ama-alkaloids;
- I-Oxymethyl furfural.
Ngasikhathi sinye, uju ungumkhiqizo onekhalori ephezulu - 328 kcal nge-100 g.
Amafutha awekho ngokuphelele kuju, futhi okuqukethwe ngamaprotheni kungaphansi kwe-1%. Kepha ama-carbohydrate angaba ngu-62%, kuya ngohlobo loju.
Umphumela uju ushukela wegazi
Njengoba wazi, ngemuva kokudla, ikakhulukazi ocebile kuma-carbohydrate, kuphakama ushukela wegazi lomuntu. Kepha uju luthinta izinga likashukela emzimbeni ngendlela ehluke kakhulu. Iqiniso ukuthi uju luqukethe ama-carbohydrate ayinkimbinkimbi adonswa kancane futhi angabangeli ukwanda kwe-glycemia.
Ngakho-ke, ama-endocrinologists awavimbeli abanesifo sikashukela ukuthi bafake uju bemvelo ekudleni kwabo. Kepha ukudla uju kulesi sifo esiyingozi kuvunyelwe ngamanani amancane kuphela. Ngakho 2 tbsp. wezipuni zalokhu kuphatha ngosuku zizoba nomthelela omuhle emzimbeni wesiguli, kodwa ngeke zikwazi ukukhuphula ushukela wegazi.
Esinye isizathu esenza ukuthi uju olunoshukela wegazi oluningi lungabangeli ukonakala esimweni sesiguli yinkomba yakhe ephansi ye-glycemic. Inani lalesi sikhombisi lincike ezinhlobonhlobo zoju, kepha ezimeni eziningi alidluli ku-55 gi.
Inkomba ye-glycemic yoju lwezinhlobonhlobo ezahlukahlukene:
- I-acacia - 30-32;
- I-Eucalyptus nesihlahla setiye (manuka) - 45-50;
- I-Linden, i-heather, isifuba - 40-55.
Iziguli ezinesifo sikashukela ziyalulekwa ukuba zidle uju oluqoqwe kusuka kuzimbali ze-acacia, okuthi, yize ukunambitheka okumnandi, kuphephile ngokuphelele kwabanesifo sikashukela. Lo mkhiqizo une-gi ephansi kakhulu, ephakeme kancane kuphela kunenkomba ye-glycemic ye-fructose. Futhi izingxenye zesinkwa eziqukethwe kuwo cishe zingu-5 yena.
Uju lwe-acacia lunezinto ezibaluleke kakhulu zokudla. Ngakho-ke, ngisho nalezo ziguli ezingaqinisekile ukuthi kungenzeka yini ukuthi zidle uju ngesifo sikashukela noma zingalusebenzisa ngaphandle kokwesaba. Alikhuphi izinga loshukela emzimbeni ngakho-ke liyisikhundla esihle sikashukela.
Kodwa-ke, inkomba ye-glycemic akuyona ukuphela kwenkomba ebalulekile yemikhiqizo yeziguli ezinesifo sikashukela. Okungabalulekile kangako enhlalakahleni yesiguli yinkomba yokudla ye-insulin. Kuya ngesibalo sama-carbohydrate emkhiqizweni, ikakhulukazi lawo wokugaya ukudla.
Iqiniso ngukuthi lapho umuntu edla ukudla okune-carbohydrate elula, bacishe bangene ngokushesha kwegazi futhi babangele ukuphuma okuphezulu kwe-insulin ye-hormone. Lokhu kubeka umthwalo omkhulu kumanyikwe futhi kuholela ekuphehaleni kwawo ngokushesha.
Kubantu abahlaselwa isifo sikashukela, ukudla okunjalo kubhekelwa emgqeni othile, ngoba kwandisa ushukela wegazi futhi kungadala i-hyperglycemia. Kepha ukusetshenziswa koju ngeke kuholele ezinkingeni ezinjalo, ngoba ama-carbohydrate ayinkimbinkimbi kuphela ayingxenye yalobumnandi.
Amunca umzimba kancane, ngakho-ke umthwalo osuka kuju olusetshenziswa kumanyikwe ngeke ube oluncane. Lokhu kusikisela ukuthi inkomba ye-insulin yoju ayidluli inani elivumelekile, okusho ukuthi akunangozi kwabanesifo sikashukela, ngokungafani namaswidi amaningi.
Uma siqhathanisa uju noshukela, khona-ke inkomba ye-insulin yokugcina ingaphezulu kwe-120, okuyisilinganiso esiphakeme kakhulu. Kungakho ushukela ukhulisa ngokushesha ushukela wegazi futhi wandise amathuba okuba nezinkinga kushukela.
Ukugcina ushukela wegazi ulawulwa, isiguli kufanele sikhethe ukudla okunenkomba ye-insulin ephansi kuphela. Kepha ngemuva kokudla uju lwe-acacia noshukela omningi, isiguli esinesifo sikashukela siyogwema imiphumela emibi futhi ngeke sibangele ushintsho olukhulu emzimbeni wakhe.
Kodwa-ke, ukusetshenziswa kwalo mkhiqizo nge-hypoglycemia emnene kuzosiza ukukhuphula amazinga eglucose kumazinga ajwayelekile futhi kuvikele ukulahlekelwa ukwazi. Lokhu kusho ukuthi uju lusabheka imikhiqizo ekhulisa ushukela emzimbeni futhi ithinte ukwenziwa kwe-insulin, kodwa ngezinga elincane.
Inkomba ephansi ye-glycemic ne-insulin yalo mkhiqizo iyimpendulo enhle yombuzo: ingabe uju luyandisa ushukela wegazi? Abantu abaningi abanesifo sikashukela basasaba ukudla uju, ngoba besaba ukugcwala kushukela wegazi.
Kepha lokhu kwesaba akunasisekelo, ngoba uju alunakuba yingozi kwabanesifo sikashukela.
Ungayisebenzisa kanjani
Uju lungaba umkhiqizo owusizo kakhulu kushukela, uma lusetshenziswe kahle. Ngakho-ke ukwandisa ukungaziphathi kahle, ukuvikela umkhuhlane kanye ne-hypovitaminosis, kunconywa ukuthi abanesifo sikashukela baphuze ubisi lwe-skim nsuku zonke nge-1 ithisipuni loju.
Ukuphuza okunjalo kunomthelela omuhle kakhulu esigulini esitholakala sinesifo sikashukela futhi kunomthelela ekuqinisweni komzimba wonke. Ubisi lwezinyosi luzokhanga ikakhulukazi izingane ezinesifo sikashukela ezikuthola kunzima kakhulu ukwenqaba amaswidi.
Ngaphezu kwalokho, uju lungasetshenziswa ukulungisa izitsha ezahlukahlukene, ngokwesibonelo, kumasoseji enhlanzi nawenhlanzi noma ukugqokwa kwesaladi. Futhi, uju luyingxenye esemqoka lapho kulungiswa imifino ethosiwe, njenge-zucchini noma i-zucchini.
I-Zucchini ethosiwe.
Le isaladi ehlobo ilungiselelwe kahle kusuka ku-zucchini encane. Isitsha sivela sinambitheka ngendlela engajwayelekile futhi sinempilo ngisho nopelepele onesifo sikashukela, futhi sinendawo emnandi ekhanyayo emnandi. Ngesifo sikashukela, singalungiswa njengesitsha esizimele noma sisetshenziswe njengendishi yaseceleni yenhlanzi noma inyama.
Izithako
- I-Zucchini - 500 g;
- Usawoti - 1 tsp;
- Amafutha omnqumo - izinkomishi ezi-0,5;
- Uviniga - 3 tbsp. nezinkezo;
- Uju - 2 tsp;
- Garlic - 3 amabhantshi;
- Noma yimiphi amakhambi omisiwe (i-basil, i-cilantro, i-oregano, i-dill, i-celery, i-parsley) - 2 tbsp. nezinkezo;
- I-paprika eyomile - 2 tsp;
- Ama-Peppercorns - ama-6 ama-PC.
Sika i-zucchini ibe yizicucu ezacile, ufafaze usawoti bese ushiya imizuzu engama-30. Endishini eyodwa, hlanganisa amakhambi, i-paprika, i-peppercorns kanye negalikhi. Thela uwoyela noviniga. Faka uju u hlanganise kahle kuze kube yilapho luchitheke ngokuphelele.
Uma i-zucchini enosawoti inikeze ujusi omningi, yihoxe ngokuphelele bese ngobumnene unciphise imifino. Dlulisa i-zucchini ku-marinade bese uvusa kahle. Shiya ukushada isikhathi esingamahora ayisithupha noma ubusuku obubodwa. Engqulweni yesibili, susa isitsha ngemifino esiqandisini.
Isazi kuvidiyo ekulesi sihloko sizokhuluma ngezinzuzo zoju lwabanesifo sikashukela.
