Ezigulini ezinesifo sikashukela sohlobo 2, ukukhetha kokudla ngaphandle kwehaba kungaba yindaba yokuphila nokufa. Ngingawadla ama-apula onesifo sikashukela sohlobo 2? I-apula ingenye yezithelo ezivunyelwe kwisitho esenziwe buthakathaka yi-hyperglycemia, izomlethela ukulimala okuncane kanye nenzuzo enkulu.
Ama-apula abe yizithelo ezithandwa kakhulu ezinkulisa zethu, angakhula cishe kunoma yisiphi isimo sezulu, futhi abe nokunambitheka okuhle kakhulu, okungabiza noma yimuphi umuntu. Izithelo ezimnandi nezine-juicy zizoba ngumthombo wezinto ezibalulekile ezingeke zatholakala, amavithamini, amaminerali nama-macrocell.
Kodwa-ke, ngaphandle kwezinzuzo, hhayi zonke izithelo ezinconyelwe i-metabolism ye-carbohydrate metabolite, isifo sikashukela sinqatshelwe ukudla ama-apula amnandi, ngoba abangela ushintsho olubi ezingeni le-glycemia, kusuka kubo kunemiphumela eyingozi kubantu.
Imihlahlandlela Yesifo Sikashukela ye-Apple
Noma imaphi ama-apula angaba ngu-80-85% ahlanganiswe namanzi, ama-20- 15% asele angama-organic acid, ama-carbohydrate namaprotheni. Ngenxa yalokhu kusethwa kwezinto, okuqukethwe kwekhalori yezithelo kuphansi kakhulu, ngakho-ke, ukusetshenziswa kwama-apula sikashukela kuvunyelwe. Uma ubheka izinombolo, ke kuwo wonke amagremu ayi-100 ama-apula, kunama-kilojoule angama-50 kuphela.
Kukholelwa ukuthi ikhalori inquma izinga lokusebenziseka kwezithelo, kepha lokhu akulona iqiniso. Odokotela banesiqiniseko sokuthi ngisho nama-apula amakhalori aphansi asene-fructose noshukela omningi. Lezi zinto zinomthelela wokuthi ama-fat akhiwa futhi anqwabelana ngokuqinile emzimbeni. Ngohlobo 2 sikashukela, olubangelwa ukukhuluphala ngokweqile, lolu daba lubaluleke kakhulu.
Kepha ngakolunye uhlangothi, ama-apula esifo sikashukela acebile ku-fiber kubalulekile ekugayweni - i-pectin, le nqwaba engemihle izoba yindlela enhle yokuhlanza amathumbu ezintweni ezilimazayo. Uma udla ama-apula njalo ngohlobo 2 lwesifo sikashukela esinenkinga yokukhuluphala, ngemuva kwesikhathi esithile kuba nokuphuma kwezinto ezinobuthi nezinobungozi emzimbeni okuhlanganisa inkambo yesifo.
Ngaphezu kwalokho, i-pectin:
- usuthisa ngokushesha umzimba wesiguli;
- isiza ukulwa nendlala.
Kodwa ukwanelisa indlala kuphela ngosizo lwama-apula akufiseleki, ngaphandle kwalokho isifiso sikhuphuka ngokwengeziwe, ulwelwesi lwe-mucous lwesisu luyacasulwa, isifo sikashukela siyothuthuka. Kunengqondo uma umuntu egwema izimo ezinjalo.
Ama-apula Izinzuzo Zempilo
Uma ama-apula evunyelwe kwabanesifo sikashukela, khona-ke kuphela izithelo zezinhlobo ezimnandi nezomuncu, ezihlukaniswa ngombala oluhlaza. Kuyadingeka ukwenqaba izithelo ezibomvu nezphuzi, ziqukethe ushukela omningi. Izicelo zesifo sikashukela sohlobo 2 akufanele zikhuphule i-glycemia, zibangele ezinye izinkinga zempilo.
Izithelo zisiza ukulwa nokukhathala, ukuphazamiseka kokujikeleza, ukugaya, ukukhuthaza ukuvuselelwa kwamaseli omzimba, ukudambisa imizwa emibi. Ama-apula kumele asetshenziswe ukuze kugcinwe amasosha omzimba futhi ahlanganise izivikelo.
Ungaqamba kalula uhlu lonke lwezimpawu ezizuzayo zama-apula, ikakhulukazi izinto eziningi ezibalulekile zitholakala ekhasini lezithelo, sikhuluma ngezakhi: iodine, i-zinc, i-iron, i-phosphorus, i-potassium, i-magnesium, i-sodium.
Odokotela abancomi ukudla ama-apula esiswini esingenalutho, ikakhulukazi lapho kukhona i-acidity ephezulu. Ngenxa yokuntekenteke kwe-ascorbic acid, ebhubhiswa lapho kugcinwa khona ama-apula isikhathi eside, ukwelashwa okushisa, kanye nokusika izithelo, ama-apula kumele adliwe aluhlaza.
Inani le-Vitamin C kumkhiqizo lihlala linqunywa:
- ukuvuthwa;
- ukuhlukahluka;
- izimo zokugcina.
Futhi, isifunda lapho isihlahla sikhula khona sithinta ukwakheka kwe-vithamini; kwamanye ama-apula, amavithamini angaba kaningi ukwedlula kwamanye.
Ngakho-ke, ushukela kanye nama-apula ahambelana ngokuphelele.
Mangaki ama-aphula ngosuku?
Esikhathini esingengakanani edlule, odokotela bahlakulela lokho okubizwa ngokuthi yi-sub-calorierition, kukhonjiswa ukuthi kusetshenziswe iziguli ezinesifo sikashukela sohlobo lokuqala nohlobo 2. Uma unamathela ekudleni okunconyiwe, khona-ke udinga ukudla okuvunyelwe kuphela, kungaba ngama-apula.
Ama-apula ahlala endaweni ekhethekile ekwakhekeni kwesifo sikashukela, ngoba ayindawo yokugcina amavithamini namaminerali, ngaphandle kwawo kunzima ukuthi umzimba obuthakathaka usebenze ngokujwayelekile. Ngaphezu kwalokho, ngalesi sifo akuvunyelwe ukuthi kudle wonke ama-carbohydrate, uma kungenjalo thayipha isifo sikashukela esi-2 sibhebhetheka ngokushesha, kuphakama izifo ezikhona futhi ziyanda.
Ama-apula amnandi futhi anamakha asiza umzimba womuntu ukuba uhlale usesimweni esihle, ulondoloze impilo ejwayelekile. Ngalesi sizathu, kungama-apula okufanele ngaso sonke isikhathi abekhona ekudleni kweziguli ngokulingana neminye imikhiqizo yezitshalo, kodwa ngesilinganiso okuvunyelenwe ngaso.
Ngemuva kokudla, izithelo ezine-glucose zidliwa ngokuhambisana nomgomo:
- isigamu;
- ikota.
Esikhathini sikashukela, ukukhishwa kwama-aphula adliwe ngasikhathi sinye akukho ngaphezu kwesigamu sezithelo eziphakathi nendawo. Kwesinye isikhathi kuvunyelwe ukufaka ama-apula amajikijolo amnandi namuncu: ama-cherries, ama-currants abomvu. Uma isiguli sitholakala sinesifo sikashukela sohlobo 1, singadla ikota ye-apula ngosuku.
Kukhona umthetho othi uma isiguli silinganisa kancane, okuncane kufanele kube yingxenye yama-apula nezinye izithelo. Kodwa ukuthembela eqinisweni lokuthi i-apula elincane liqukethe ushukela omncane kakhulu kune-apula enkulu akulungile.
Inani loshukela alincike osayizi be-fetus.
Ungayisebenzisa kanjani kangcono
Ama-apula wesifo sikashukela sohlobo 2, angakwazi noma angadli izithelo kwifomu elomile nelomileyo? Ama-apula angadliwa asha, nawo abhakwa, afakwa futhi enziwe. Kodwa-ke, preference inikezwa kangcono ama-apula amasha.
Ama-apula abhakisiwe asendaweni yesibili ngokuya ngokubaluleka kokusebenziseka; ngokuphathwa ngokufanele kokushisa, izithelo zizogcina inani eliphakeme lezakhamzimba. Ngemuva kokupheka, amavithamini anele nezici zokulandela umkhondo zihlala ezitsheni ezibhakiwe, kuyomswakama ngokweqile kuphela ozophuma. Ungadla ama-apula abhakwe nsuku zonke.
Ama-apula abhakwe sikashukela azoba indawo enhle ye-confectionery kanye namakhekhe, aqukethe ama-carbohydrate amaningi noshukela. Esikhathini sikashukela, i-apula ebhakwe idliwe noshizi we-cottage kanye nenani elincane loju (uma kungekho ukusabela komzimba kanye nokuqagela ukuthi isifo sikashukela sinesifo sikashukela).
Ingabe ama-apula angomiswa? Yimaphi ama-apula afanele ukwenza izithelo ezomile? Ama-apula owomile nawo ayadliwa, kepha ngokucophelela:
- ngemuva kokoma, umswakama uyavela esitsheni;
- ukugcwala koshukela kuyakhuphuka, kufinyelele ku-10-12% ngesisindo somkhiqizo.
Thela ama-apula omisiwe, ungakhohlwa okuqukethwe kwekhalori ephezulu. Ukwehluka ukudla, kubalulekile ukufaka ama-aphula omisiwe kuma-compote angaphekiwe, kepha ungasebenzisi ushukela.
Kungenzeka yini ukudla ama-apula onesifo sikashukela ngendlela efakwe emanzini? Ama-apula afakwe ushukela angaba, umkhiqizo kulula ukuwuthola umzimba, uyoba ukudla okuhle kakhulu ekudleni kwasebusika, akwenzele ukusilela kwamaminerali kanye namavithamini.
Indlela yokupheka ingaba noma iyiphi, indlela yokulanda incike ekuthandeni komuntu. Phambilini, ama-apula ayesifakwe emiphongolweni ngaphansi kwengcindezelo, izithelo zaziphunga iphunga le-brine. Ukudla umkhiqizo onjalo akuvunyelwe okungaphezu kokuphindwe kabili ngesonto, ngaphandle kokuthi kunenani elikhulu lezakhamzimba.
Ingabe abanesifo sikashukela bangakwazi ukupheka ama-apula amanzi bodwa Izithelo zokuvunwa okwenziwe ekhaya kumele zithathwe ziphelele futhi zintsha, kufanele zivuthwe ngenyama eminyene nethambile. Izithelo nge-pulp okuxekethile:
- lapho inqubo yokuvutshelwa izobola;
- iphuzu lonke lesitsha selilahlekile.
Ukuze afakwe emanzini, athatha kuphela izinhlobo ezithile zama-apula, ajwayele ukusebenzisa i-pepin, i-Antonovka, iTitovka. Ukuthambisa inyama ye-apula, isikhathi esincane esizothatha ukuswilisa.
Uviniga wemvelo ungalungiswa kusuka izithelo, amasaladi emifino ayoliswe nge-apple cider uviniga, futhi amasoseji ahlukahlukene kanye nama-marinade enziwa ngesisekelo sawo. Awukwazi ukuwusebenzisa kabi umkhiqizo, ungama-acidic futhi ungacasukisa ulwelwesi olubucayi lomgudu wokugaya ukudla, ubangele isifo sohudo futhi ukhulise ubuthi besisu.
Izinzuzo nokulimala kwama-apula kuxoxwa ngazo kule vidiyo kule ndatshana.
