Isifo sikashukela, isiguli senqatshelwe ngokuphelele ukudla amaswidi, ngoba singandisa kakhulu ushukela wegazi.
Kepha kunokudla okumnandi okungagcini nje ekulimazeni abanesifo sikashukela, kodwa futhi kungalethela izinzuzo ezinkulu - lawa amajikijolo amasha.
Mhlawumbe i-berry okumnandi kakhulu futhi enempilo yesifo sikashukela ngama-raspberries. Inephunga elimnandi futhi yisho ukunambitheka okumnandi, ngakho-ke ayithandwa izingane kuphela, kodwa nabantu abadala.
Kepha yini i-raspberry ewusizo kushukela nokuthi ungayisebenzisa kanjani kahle? Lokhu kuzodingidwa kulesi sihloko.
Ukwakheka
I-raspberry isitolo sangempela sezinto eziwusizo ezinomphumela onenzuzo emzimbeni obuthakathaka. Ngakho-ke, odokotela batusa ukudla ama-raspberries ngezifo ezingamahlalakhona ezenza buthaka amasosha omzimba futhi kuphazamise ukusebenza kwezitho zangaphakathi.
Okunye kwalokhu kugula yisifo sikashukela, esithinta zonke izinhlelo zomzimba. Ukusetshenziswa njalo kwama-raspberry kungathuthukisa isimo sesiguli futhi kwandise ukumelana nomzimba wakhe kumagciwane namagciwane.
Ngokusho kwezakhiwo zayo, ama-raspberries aqhathaniswa ne-vitamin pharmacy kanye ne-mineral complexes. Ukwakheka kwawo okunothile kusiza ukugcwalisa ukusweleka kwamavithamini namaminerali, futhi umphumela ophikisiwe we-antioxidant ukhulisa ubungqabavu futhi ubuyisela amaseli athintekile.
- Amavithamini: A, C, E, PP, B9;
- Amaminerali: Potassium, ithusi, i-zinc, i-iron, i-cobalt;
- I-Choline, i-pectin, i-tannin;
- Ifayibha;
- Amafutha abalulekile;
- I-salicylic acid;
- Acids: Malic, citric;
- Amafutha e-polyunsaturated acid;
- Ushukela: ushukela, i-fructose, inani elincane le-sucrose;
- AmaCoumarins;
- Phytosterols.
Okusajingijolo kunokuqukethwe okuphansi kwekhalori - kungama-52 kcal kuphela. Ngalesi sizathu, le berry ilusizo olukhulu kubantu abafuna ukulahlekelwa amakhilogremu angeziwe. Ngakho-ke ama-raspberries wesifo sikashukela sohlobo 2 anomthelela ekulahlekelweni kwesisindo kwesiguli, okunciphisa umthamo we-insulin kanye ne-hypoglycemic agents.
Inkomba ye-glycemic yalesi berry isuka ku-25 iye ku-40, kuya ngezinhlobo zezitshalo. Inkomba enjalo ephansi ye-glycemic yenza ama-raspberries abe ukudla okuhle kweziguli ezinoshukela.
Ngaphezu kwalokho, iqukethe i-anthocyanin, okuyi-antibiotic yemvelo engalwa ngempumelelo ne-microflora ye-pathogenic.
Izakhiwo
Izici zokuphulukisa ezidume kakhulu zama-raspberries yikhono lazo lokuthuthukisa amasosha omzimba kanye nokushisa komzimba okujwayelekile. Ngakho-ke, ama-raspberries ohlobo 2 lwesifo sikashukela angasetshenziswa njengomuthi wamakhaza futhi abuyele namaphilisi angahle ahlaselwe kulesi sifo.
Ngaphezu kwalokho, ngama-raspberries kushukela wefomu lesibili, kusebenza njenge-stabilizer kashukela wegazi. Le ndawo kungenxa yokuqukethwe okuphezulu kwe-malic acid, okusheshisa i-carbohydrate metabolism, ngaleyo ndlela yehlise izinga leshukela emzimbeni.
Ama-raspberry anothile kwamanye ama-asidi e-organic athuthukisa uhlelo lokugaya ukudla futhi athuthukisa ukumuncwa kwezakhi zomzimba. Le ndawo yejikijolo izoba wusizo ikakhulukazi kwabanesifo sikashukela esine-acidity ephansi noma onesifo se-lazy esiswini syndrome.
Izici eziwusizo zama-raspberries:
- Isiza ukulawula ushukela wegazi ngokunciphisa ushukela. Ingasetshenziswa zombili ezigulini ezinesifo sikashukela nalabo abasesigabeni se-prediabetes;
- Kungumthombo ocebile wamavithamini namaminerali, futhi amajikijolo omisiwe neqhwa awalahlekelwa yizindawo zawo ezizuzisayo;
- Inomthelela ekuqiniseni umzimba wonke futhi ivimbela ukuguga ngaphambi kwesikhathi;
- Umphumela ozuzisayo ohlelweni lwezinhliziyo, ukuthuthukisa isimo somsipha wenhliziyo;
- Kwandisa ukumelana komzimba ngokwenza ngcono ukusebenza kwamasosha omzimba;
- Ijwayelekile inqubo yokugaya ukudla, isheshise ukumuncwa kwama-carbohydrate;
- Kuyikhambi eliphumelelayo lokuqunjelwa, kusiza ukususa ubuthi emzimbeni;
- Yehlisa umfutho wegazi, ikhuthaza ukuhoxiswa koketshezi ngokweqile.
Okuqukethwe kwekhalori okuphansi kanye nenkomba ye-glycemic yizimpawu ngenxa yokuthi ama-raspberries athole imvume kuzo zonke izazi zezempilo emhlabeni. Le berry isiza ukulahlekelwa ngamakhilogremu ambalwa angeziwe, okubaluleke kakhulu ezigulini ezinesifo sikashukela sohlobo 2, lapho ukukhulupha ngokweqile kungenye yezimbangela ezinkulu zalesi sifo.
Ungayisebenzisa kanjani
Isifo sikashukela, itiye le-raspberry liyasiza kakhulu, elisiza ukuthuthukisa isimo jikelele sesiguli, libhekane nezimpawu zokuqala zomkhuhlane ojwayelekile, lisuthise umzimba ngamavithamini namaminerali, liqinise amasosha omzimba futhi limane lithuthukise imizwa.
Ukuze uyilungiselele, udinga ukubeka endebeni ezimbili zezipuni ezintsha noma isipuni esisodwa sama-raspberries omisiwe, uthele ingilazi yamanzi abilayo bese ushiya ukuyihambisa imizuzu engama-3-5. Esikhundleni samajikijolo wokulungiselela ukumnika, ungasebenzisa amaqabunga nezimbali okusajingijolo. Itiye elinjalo liphinde libe yinambitheke kakhulu futhi limnandi.
Ngaphezu kwalokho, ama-raspberry kwesinye isikhathi asetshenziselwa ukwenza ama-juices noma ama-purees angadliwa amasha noma aqandwe ngesitoreji eside. I-raspberry smoothie inempilo ikakhulukazi. Ukulungiselela kwayo, ama-raspberries ashaywa nge-blender kanye nobisi. Isiphuzo esinjalo sisiza kakhulu ukuphuza ekuseni.
Futhi-ke, ama-raspberries ayisithako esihle kakhulu kuma-saladi ezithelo futhi ahamba kahle kakhulu ngama-sitrobheli, amajikijolo, ama-blueberries, i-kiwi nezinye izithelo namajikijolo.
Njengokugqoka kwalesi saladi, ungasebenzisa iyogathi yemvelo.
Blackberry
Amajikijolo afana kakhulu nama-raspberries, yize eyisitshalo esingafani ngokuphelele nesitshalo. Amajikijolo akhulu kancane kunama-raspberries futhi anombala oluhlaza okwesibhakabhaka. Ukunambitheka kwamajikijolo kubuye kuhlukile kuma-raspberries, akumnandi kancane futhi kunephunga elikhethekile le-blackberry.
Kepha ingabe i-blackberry ilusizo kushukela futhi ingakwazi ukusetshenziswa ngeglucose ephezulu yegazi? Vele kukhona i-blackberry yesifo sikashukela, futhi okuwukuphela kwento ebangelwa ukugqilazwa komzimba kungukungezwani nale bheri.
Ngokufaka ama-amajikijolo ekudleni kwakho, umuntu onesifo sikashukela akakwazi ukujabulela ukunambitheka okumnandi kwe berry, kodwa futhi enze nezidingo zomzimba zamavithamini namaminerali. Ngaphezu kwalokho, amajikijolo anejusi aqukethe inani elikhulu le-fiber nezithelo acid, ewusizo kakhulu kushukela.
Ukwakheka kwe-Blackberry:
- Amavithamini: E, A, B, K;
- Amaminerali: chromium, manganese, iron, magnesium ne phosphorus;
- Acids: i-tartaric, i-malic, i-citric;
- Ifayibha;
- Ushukela: ushukela, i-sucrose;
- Amakhekhe.
I-Blackberry inokuqukethwe okuphansi kakhulu kwekhalori - kuyi-34 kcal kuphela nge-100 g. umkhiqizo. Ngakho-ke, ukusetshenziswa kwama-amajikijolo ngeke nje kungeze amakhilogremu angeziwe, kepha kuzosiza nokukhipha amanoni omzimba akhona. I-Blackberry ilusizo ikakhulukazi kushukela wohlobo 2, lapho ukunciphisa umzimba kungenye yezimo eziphambili zokululama.
Inkomba ye-glycemic yama-amajikijolo nayo ayisiqedi. Noma ezinhlobonhlobo ezimnandi kakhulu zalo bheri, inkomba ye-glycemic ayidluli ngo-25. Ngakho-ke, i-blackberry ingumkhiqizo ofanele kwabanesifo sikashukela. Ikuvumela ukuthi uthole zonke izakhamzimba ezidingekayo emzimbeni, ngaphandle kokubangela ukugcwala kushukela wegazi.
Izici ewusizo amajikijolo:
- Kuthuthukisa amasosha omzimba, iqinisa imisebenzi yesithintelo somzimba;
- Ngempumelelo ulwa namakhaza;
- Isiza ukuhlanza umzimba ubuthi kanye nobuthi;
- Iguqula umsebenzi wepheshana lesisu, inciphise ukuqunjelwa;
- Ngcono imetabolism ye-carbohydrate futhi isiza ushukela wegazi ophansi;
- Ikhuthaza ukugcwala ngokushesha komzimba nokushiswa kwamaphawundi angeziwe.
Ungayisebenzisa kanjani
Ayikho imikhawulo ekusetshenzisweni kwama-amajikijolo kushukela, ngaphandle kokubekezelela ngakunye. I-berry lena ingadliwa emisha noma ikhishwe itiye lokupholisa elimnandi kuyo. Ngaphezu kwalokho, amajikijolo ahamba kahle namanye amajikijolo nezithelo, ikakhulukazi isaladi lezithelo elenziwa ngama-amajikijolo kanye nama-raspberries.
Amaqabunga ama-Blackberry nawo anezinzuzo ezinhle kwabanesifo sikashukela. Ukusuka kubo ungalungiselela itiye lokupholisa eliqabulayo. Kunezindlela ezimbili zokulungiselela ukumnika. Okokuqala: faka ama-3 gr. amaqabunga omile endebeni, uthele amanzi abilayo bese ushiya imizuzu emi-5.
Indlela yesibili iyinkimbinkimbi ngokwengeziwe. Lokhu, 1 tbsp. i-spoonful of amaqabunga amajikijolo athululelwa ku-thermos, uthele ingilazi yamanzi abilayo bese kwesokunxele ukuyifaka imizuzu engama-20. Ukuze uthuthukise ukunambitheka kulokhu ukumnika, ungangeza ujusi ka-amajikijolo, amajikijolo amasha kanye nethisipuni loju. Ukufakwa okunjalo kusetshenziselwa ukwelapha umkhuhlane nanjenge-ejenti yokuqunjelwa amandla.
Imininingwane ngezinzuzo zezithelo zabanesifo sikashukela inikezwe kuvidiyo kule ndatshana.
