Ukuxilongwa kwesifo sikashukela sohlobo 2 kwenza abantu bayeke ngokuphelele ukudla ababekudla ngaphambili futhi bakukhiphe konke ukudla okuphezulu kuma-carbohydrate kuyo. Ukudla okuvinjelwe kufaka phakathi amazambane, ilayisi, impahla emhlophe ebhakwe, amakhukhi, amaswidi nezinye amaswidi.
Ukwenqatshwa kokudla okumnandi okunikezwa isiguli ngobunzima obukhulu kakhulu. Lokhu kuyiqiniso ikakhulukazi kumaswidi, angabhekwa njengokunambitha nje kuphela, kodwa futhi enempilo. Phakathi kwezinto ezinhle ezinjalo kufaka phakathi i-halva, okuwumthombo ocebile wamavithamini namaminerali abalulekile.
Ngalesi sizathu, i-halva ikhiqizwa kulezi zinsuku, ezingasetshenziswa ngokuphepha ngisho nangoshukela wegazi ophezulu. Lezi yizindaba ezinhle kakhulu kulabo abangabazayo ukuthi kungenzeka yini ukuthi badle i-halva nesifo sikashukela. Kodwa-ke, kubalulekile ukuqonda ukuthi akuyona yonke i-halva efanelekile kwisifo sikashukela, futhi kufanele ukwazi ukwahlukanisa umkhiqizo onempilo nowoyingozi.
Ukwakhiwa kwe-halva kwabanesifo sikashukela
Namuhla, cishe zonke izitolo ezinkulu zegilosa zinezitolo zabantu abanesifo sikashukela. Phakathi kwazo kunezinhlobo ezahlukene zamaswidi, kufaka phakathi i-halva. Ihluke kumlingani wayo wendabuko ngoba yi-fructose eyinikeza ukunambitheka okumnandi hhayi ushukela.
I-Fructose imnandi izikhathi ezingama-2 kunoshukela futhi ayivuseleli ukwanda koshukela wegazi. Lokhu kungenxa yokuthi inkomba ye-glycemic ye-halva ku-fructose ayikho nhlobo, okusho ukuthi ayinakubangela izinkinga zesifo sikashukela.
I-halva enjalo inezinhlobonhlobo eziningi futhi yenziwa ezinhlotsheni ezahlukahlukene zamantongomane, okungukuthi ama-pistachios, amantongomane, isesame, ama-alimondi nokuhlanganiswa kwawo. Kepha okuwusizo kakhulu kushukela kuyinto ama-halva kusuka okusanhlamvu kotshani.
Leli halva labanesifo sikashukela akufanele liqukethe noma yimaphi amakhemikhali afana nodayi kanye neziqholo. Ukuqanjwa kwalo kufanele kufake kuphela izingxenye zemvelo ezilandelayo:
- Imbewu noma isiphuzo selanga
- I-Fructose;
- Impande yelayisensi (njenge-ejenti enezwe);
- Ubisi oluyimpuphu i-Whey.
Ama-halva asezingeni eliphakeme nge-fructose acebile ngenani elikhulu lezakhi zomzimba, okuwukuthi:
- Amavithamini: i-B1 ne-B2, i-nicotinic kanye ne-folic acid, ebaluleke kakhulu kwisifo sikashukela sohlobo 2;
- Amaminerali: i-magnesium, i-phosphorus, i-calcium, i-iron, i-potassium ne-zethusi;
- Amaprotheni wokugaya kalula.
Kubalulekile ukuqaphela ukuthi i-halva ngaphandle ushukela ingumkhiqizo onekhalori ephezulu. Ngakho-ke ku-100 g yalo mkhiqizo uqukethe cishe i-520 kcal. Futhi, ucezwana wegremu ka-100 wezinto ezinhle uqukethe ama-30 g wamafutha no-50 g wama-carbohydrate.
Ngakho-ke, ukukhuluma ngokuthi mangaki amayunithi esinkwa aqukethe i-halva, kufanele kugcizelelwe ukuthi inani labo lisondele kumaki olubucayi futhi ngu-4.2 heh.
Izinzuzo ze-halva zesifo sikashukela sohlobo 2
UHalva wamunca zonke izinzuzo zamantongomane nembewu ekuhlushwa okukhulu. Singasho ukuthi i-halva ingumongo wamantongomane, ngakho-ke ukuyidla kuyinto enhle nazo zonke izithelo. Ucezu oluncane lwe-halva njenge-dessert yesifungo luzosiza isiguli ukugcwalisa ukuntuleka kwamavithamini namaminerali abaluleke kakhulu futhi kumkhokhise amandla.
Okuqukethwe kwe-fructose ku-halva kwenza lokhu okumnandi kungasebenzi kakhulu, kepha futhi kuphephile ngokuphelele kwisifo sikashukela sohlobo 2. Ngakho-ke, ngokungafani nezinye amaswidi, kuvunyelwe ukuthi kusetshenziswe iziguli ezingasebenzisi imijovo ye-insulin ekwelashweni kwabo kwezokwelapha.
Lokhu kusebenza nakwezinye izinto zokudla ze-fructose ezifana namakhukhi, amaswidi, ushokoledi, nokuningi. Phakathi kokunye, i-fructose ivikela amazinyo esifo sikashukela ekuwohlokeni kwamazinyo, okuwumphumela ovamile ushukela ophezulu wegazi.
Izici eziwusizo ze-halva zesifo sikashukela:
- Kuthuthukisa amasosha omzimba, kwandise izindawo zokuvikela umzimba;
- I-normalizing acid-base ibhalansi;
- Umphumela onenzuzo ohlelweni lwezinhliziyo, uvimbela ukuthuthukiswa kwe-angiopathy kanye ne-atherosulinosis yemithambo yegazi;
- Ihlukanisa imisebenzi yohlelo lwezinzwa, inomphumela wokudonsela phansi omnene;
- Kusheshisa ukuvuselelwa kwesikhumba, kuqubuke ukomeka nokukhonkotha kwesikhumba, kuqede izinwele nezinwele ezicijile.
I-halva enobungozi nge-fructose
Njengoba sekuphawuliwe ngenhla, i-halva, elungiselelwe ngokufakwa kwe-fructose, iyi-dessert enekhalori ephezulu. Ukuwusebenzisa ngokweqile kungaholela ekukhuluphweni ngokweqile futhi ukukhuluphala ngokweqile. Ngakho-ke, iziguli ezinesifo sikashukela esingancikileli i-insulin ziyelulekwa ukuba zingadli ngaphezulu kwe-30 g yalokhu kuphathwa ngosuku.
Ngaphezu kwalokho, ngokungafani noshukela, i-fructose ayigcwele, kepha kunalokho ibangela ukwanda kwesifiso sokudla. Ngokusebenzisa i-halva, amakhukhi noma ushokoledi ku-fructose, umuntu angadlula kalula isimilo esivunyelwe futhi adle la maswidi ngaphezu kwesidingo.
Wonke umuntu uyazi ukuthi ushukela omningi ekudleni ungaba yingozi kumuntu onesifo sikashukela, kodwa abaningi ababoni ukuthi ukusetshenziswa okungalawulwa kwe-fructose kungaholela emiphumeleni efanayo. Iqiniso ngukuthi i-fructose nayo ishukela ngakho-ke ingadala ukwanda kweglucose yegazi.
Lapho ukusetshenziswa kwe-halva nge-fructose kuqinisekisiwe:
- Isisindo esikhulu ngokweqile noma ukuthambekela kokuba ngokweqile;
- Ukuba khona kwama-allergies ku-fructose, amantongomane, imbewu nezinye izinto zomkhiqizo;
- Izifo zegciwane lesisu;
- Izinqubo zokuvuvukala kumanyikwe;
- Isifo sesibindi.
Ungayisebenzisa kanjani
Kubantu abane-glucose etholakele ukuthathwa, kubalulekile ukukwazi ukukhetha i-halva yokudla efanelekile emashalofini ezitolo. Ukwakheka komkhiqizo onjalo akufanele kufake ama-emulsifiers, ama-preservatives, imibala yokufakelwa nokunambitheka. I-halva ye-Fructose kumele ibe yemvelo ngokuphelele futhi ithengiswe emaphaketheni aqinile we-vacuum.
Kubalulekile futhi ukunaka okusha kwe-halva, ngoba umkhiqizo ophelelwe yisikhathi ungaba yingozi esigulini esithola isifo sikashukela. Lokhu kuyiqiniso ikakhulukazi nge-halva kusuka ezinhlamvini zikabhekilanga, lapho i-cadmium, into enobuthi kubantu, iqongelela isikhathi.
Ngemuva kosuku lokuphelelwa yisikhathi, amanoni aqukethwe ku-halva aqala ukukhipha i-oxidize futhi ashise. Lokhu konakalisa ukunambitheka komkhiqizo futhi kunciphise izimfanelo zawo ezizuzisayo. Ukwehlukanisa ama-halva amasha kusuka kokukhona okuphelelwe yisikhathi akunzima neze. Ubumnandi obuphelelwe yisikhathi bumnyama ngombala futhi bunokuqina okuqinile, okunobumba.
Ungayidla kanjani i-halva nesifo sikashukela:
- Uma kwenzeka ukubekezelelwa kwe-glucose engasebenzi kahle, i-halva ayinconywa ukuthi isetshenziswe ngemikhiqizo elandelayo: inyama, ushizi, ushokoledi, ubisi nemikhiqizo yobisi;
- Ngokuthola okukhulu kokungezwani nesifo sikashukela, i-halva ivunyelwe ukudla ngokulingana okulinganiselwe, hhayi ngaphezu kwe-10 g ngosuku;
- Ezigulini ngaphandle kokubekezelela ngakunye kulo mkhiqizo kanye nezinto zawo, ingxenye enkulu ye-halva ingama-30 g ngosuku.
Ama-halva wemvelo kufanele agcinwe endaweni epholile emazingeni okushisa angadluli ku-18 ℃. Ukuze ulondoloze yonke impahla ewusizo yalokhu kudla kwasebusheni, ingafakwa esiqandisini. Ngemuva kokuvula iphakheji, ama-halva kufanele adluliselwe esitsheni sengilazi esinesembozo, esizovikela ubumnandi kusuka ekumeni ngaphandle naku-rancid.
Akunasidingo sokushiya amaswidi esikhwameni noma usongele ngefilimu eshayo. Kulokhu, ama-halva angavimba, okuzothinta ukunambitheka kwawo kanye nezinzuzo.
Lo mkhiqizo kumele ukwazi ukuphefumula ukuze ulahlekelwe yimpahla yawo engokwemvelo.
I-Homvaade Halva Recipe
IHalva ingalungiswa ekhaya. Umkhiqizo onjalo uzoqinisekiswa ukuthi unokwakheka okuhle, okusho ukuthi kuzoletha usizo olukhulu esigulini esinesifo sikashukela sohlobo 2.
I-halva ye-Homemade halva.
Izithako
- Imbewu ye-sunflower ehlanziwe - 200 g;
- I-Oatmeal - 80 g;
- Uju lwezinyosi - 60 ml;
- Amafutha we-sunflower - 30 ml;
- Amanzi - 6 ml.
Hlanganisa amanzi noju kudiphu omncane bese ubeka umlilo, ugovuza njalo. Lapho uju luhlakazwe ngokuphelele emanzini, susa i-dipper emlilweni ngaphandle kokuletha uketshezi kumathumba.
Fry ufulawa epanini lokuthosa owomile kuze kube yilapho uthola umbala okhilimu okhanyayo nephunga elincane lamantongomane. Thela uwoyela uhlanganise kahle. Gaya imbewu nge-blender bese uyithululela epanini. Govuza isisindo futhi gazinga imizuzu emi-5.
Thela isiraphu noju, uvuse kahle bese ubeka ifomu le-halva. Beka i-Press phezulu bese ushiya ihora eli-1. Ngemuva kwalokho faka esiqandisini bese ulinda cishe amahora ayi-12. Sika i-halva eqediwe ibe yizicucu ezincane bese udla ngetiye eliluhlaza. Ungakhohlwa ukuthi ama-halva kufanele adliwe ngesilinganiso esilinganiselwe ukugwema i-hyperglycemia. Ukulawula izinga le-glycemia, kungcono ukusebenzisa imitha yeglucose ye-electrochemical.
Iresiphi yokwenza ama-halva anempilo eyenziwe ekhaya inikezwe kuvidiyo ekulesi sihloko.
