Ngeshwa, isifo "esimnandi" sithinta abantu abaningi njalo ngonyaka. Kunezizathu eziningi zalokhu, esinye saso esivame kakhulu sokweqile ngenxa yokudla okungenakulinganiswa nokuntula ukuzivocavoca okulinganiselayo ngokomzimba.
Izinhlobo zesifo sikashukela sohlobo 2 zidinga ukudla ikakhulukazi impilo yabo yonke, okungukuthi, ukunciphisa ukudla ukudla okune-carbohydrate okusanda kwehle.
Ama-endocrinologists akhetha imikhiqizo ekudleni kweziguli ngokuya ngenkomba ye-glycemic (GI). Leli nani libonisa ukuthi ushukela osheshayo ungena kanjani emzimbeni ngemuva kokudla umkhiqizo noma isiphuzo esithile.
Imvamisa ngesikhathi sokuqokwa, udokotela utshela isiguli ngokudla okwamukelekayo "okuphephile", ukulahlekelwa ukubona iziphuzo okungaba yingozi emzimbeni (amajusi wezithelo, i-cider, utshwala) kanye nezinzuzo ezinkulu. Lo mbhalo uzogxila ku-cocoa.
Le mibuzo elandelayo kuxoxwa ngayo lapha ngezansi - kungenzeka yini ukuthi uphuze i-cocoa enesifo sikashukela sohlobo 2 kanye nesifo sikashukela sokukhulelwa, izinzuzo nokulimazeka komzimba, inkomba ye-glycemic kanye nokuqukethwe kwekhalori kwalo mkhiqizo, imvume evunyelwe nsuku zonke. Izindlela zokupheka zeCocoa ezingeke zidale ukwanda kokuhlungwa kweglucose yegazi nazo ziyavezwa.
I-Cocoa Glycemic Index
Iziguli ezinesifo "esimnandi" zivunyelwe ukudla ukudla neziphuzo ezinenkomba yazo ephakeme kunamayunithi angama-49. Kusukela ekudleni okunjalo, ekudleni okuyinhloko kwesifo sikashukela kuyakhiwa. Imikhiqizo enenani eliphakathi, okusho ukuthi, kusuka kumayunithi angama-50 kuye kwangama-69, avunyelwe kumenyu, kepha kuphela njengokuthi okuhlukile, okungukuthi, kungabi ngaphezu kabili ngesonto, kuze kufike kumagremu ayi-100. Futhi lokhu yize iqiniso lokuthi lesi sifo siqhubeka ngaphandle kwezinkinga.
Konke okunye ukudla neziphuzo, inkomba ye-glycemic engaphezulu kakhulu noma elinganayo amayunithi angama-70, ingaphansi kokuvinjelwa okuqinile kwesifo sikashukela ngenxa yokwanda okubukhali koshukela wegazi futhi, ngenxa yalokho, ukuthuthukiswa kwe-hyperglycemia kanye nezinye izinkinga kwizitho ezitholwayo.
Kunokuhlukahluka okungafani etafuleni lenkomba lapho imikhiqizo ingakhulisa ukusebenza kwayo ngenxa yezinguquko ekungaguquguqukini komkhiqizo noma ngemuva kokuthola ukwelashwa okushisa. Kepha lokhu akuhlangene ne-cocoa.
Ukuze uqonde umbuzo - kungenzeka ukuthi i-cocoa sinesifo sikashukela, udinga ukwazi okuqukethwe yi-GI yayo nekhalori. Ngendlela, okuqukethwe kwekhalori komkhiqizo kudlala indima enkulu ekwelashweni kokudla. Ngemuva kwakho konke, kubaluleke kakhulu kwabanesifo sikashukela ukulawula isisindo sabo.
Ukusebenza kweCocaoa:
- Inkomba ye-glycemic ingamayunithi angama-20 kuphela;
- amakhalori ngamagremu ayi-100 womkhiqizo azoba ngu-374 kcal.
Kulokhu kulandela ukuthi lo mkhiqizo uvunyelwe kwabanesifo sikashukela sohlobo lokuqala, lwesibili nolokuthinta umzimba. Kodwa-ke, kufanele ufunde ngokuningiliziwe izici ezinhle nokulimala kusuka kulesiphuzo.
I-cocoa nezinzuzo zayo
Izinzuzo zobhontshisi we-cocoa ucebile ngokwakhiwa kwamavithamini namaminerali. Ubhontshisi uqukethe ama-purines asheshisa izinqubo ze-metabolic emzimbeni. Le mpahla ibaluleke kakhulu kubantu abanesisindo ngokweqile kanye nokuphazamiseka kwe-metabolic.
I-cocoa powder nayo inezindawo ezinamandla ze-antioxidant ezikhudlwana kaningi kunezindawo zama-apula, ujusi we-citrus netiye eliluhlaza. Ngenxa yalokhu, inqubo yokuguga ihamba kancane, ama-radicals asindayo ayaqedwa, futhi ingozi yokuqhamuka neoplasms enobungozi iyancishiswa (i-oncology). Ngakho-ke phuza isiphuzo nsuku zonke kulo mkhiqizo, futhi uzokhohlwa ngezifo eziningi, ngenkathi uhlanza umzimba.
Lo mkhiqizo uqukethe izinto ezikhethekile ezikhuthaza ukukhiqizwa kwama-endorphin (i-hormone yenjabulo). Ngakho-ke, ukuphuza i-cocoa esimweni esibi ayivimbanga muntu, kepha kunalokho, kuthuthukisile isizinda semizwa.
Cocoa uqukethe izakhi ezilandelayo:
- i-proitamin A (retinol);
- Amavithamini e-B;
- Vitamin E
- i-Vitamin PP;
- purines;
- calcium
- i-molybdenum;
- phosphorus;
- Isodiyamu
- i-magnesium
Bambalwa abantu abaziyo ukuthi ubhontshisi ufaka i-drug epicatechin (uhlobo lwe-flavonoid), oluvimbela ukukhula kwezifo zenhliziyo, imivimbo kanye nezifo ezahlukahlukene ze-endocrine. I-cocoa ithathwa njenge-prophylactic enhle ekulweni nokuphazamiseka kohlelo lwezinhliziyo, iqinisa izicubu zenhliziyo futhi iqinise nemithambo yegazi.
Ngenxa yokuba khona kwe-procyanidin, futhi nama-flavonoid ahlukahlukene, amanxeba aphola ngokushesha, futhi isikhumba siba namandla kakhulu. Akumangalisi ukuthi i-cocoa isetshenziswa ku-cosmetology.
Ukulimala okungenzeka kusuka ekusetshenzisweni kabhontshisi ukungabekezelelani ngakunye, ngenxa yalokho kukhula komzimba nokukhulelwa. Iqiniso ngukuthi cocoa ngokwengxenye ivimba ukumuncwa kwe-calcium. Futhi le mpahla yomkhiqizo iyingozi kakhulu kwabesifazane ngesikhathi sokukhulelwa, ngoba i-calcium iyinto ebalulekile ekukhuleni okuvamile kwesibeletho.
Ubhontshisi weCocoa ungahlukaniswa ngezinhlobo eziningana:
- i-cocoa powder ejwayelekile;
- cocoa we-organic.
Uhlobo lokugcina lwempuphu luwusizo kakhulu, ngoba lukhula ngaphandle kokusebenzisa umanyolo futhi aluphathwa ngamachiza amakhemikhali alwa namagciwane. Uma uphuza isiphuzo kusuka kubhontshisi onjalo, umzimba uzokwazi ukwelulama ngokushesha ngemuva kokuzivocavoca ngokweqile komzimba.
I-cocoa yesifo sikashukela sohlobo 2 iyisengezo esihle ekudleni kwakho okuyisisekelo.
Ungayisebenzisa kanjani i-Cocoa Powder
I-cocoa yesifo sikashukela sohlobo 2 kanye nohlobo lwesifo sikashukela esivunyelwe ukupheka emanzini kanye nobisi. Into esemqoka esitolo esikhulu ukukhetha i-cocoa ngaphandle koshukela, ngoba lo mkhiqizo wenqatshelwe ezigulini ngenxa ye-GI ephezulu.
Imvamisa, lesi siphuzo sivame ukunambitheka. Kwelinye izwe, ama-molasses asetshenziselwa lokhu. I-Molasses yi-molasses, noma isiraphu enziwe kuyo ngokunambitheka okubonakalayo, iyathandwa eYurophu nase-USA. E-Russia, ama-molasses ajwayele ukusetshenziswa ukondla imfuyo. I-Molasses inothile amavithamini we-calcium ne-B. Noma kunjalo, ayivunyelwe kubantu abanesifo sikashukela, ngoba i-molasses ine-GI yamayunithi angaphezu kwama-70.
Ungasiphuzisa isiphuzo ngezinhlobonhlobo zamakha amnandi, kepha kungcono ukuthi aqhamuke ngokwemvelo, isibonelo, i-stevia ilusizo kakhulu kwabanesifo sikashukela, ngenxa yokuba khona kwamavithamini kanye namaminerali.
Ungakhethela okunye okulandelayo
- i-sorbitol;
- i-xylitol;
- i-fructose.
Cocoa kumele ukwenziwa kabusha ngokwemiyalo ekufakweni. Ungayipheka emanzini noma ngobisi lwenkomo, kufiselekayo ukuthi okuqukethwe okunamafutha kungeqi ku-2,5%.
Ukuphuza isiphuzo kungcono ekuseni noma ntambama. Izinga elivumelekile lansuku zonke alikho ngaphezu kwengilazi ezimbili zesiphuzo.
Izeluleko Ezivamile Zesifo Sikashukela
Ukuze ulondoloze izinkomba zokugcwala kweglucose egazini, isiguli akufanele sidle kahle kuphela, kodwa futhi sivivinya umzimba njalo. Ukuzivocavoca umzimba kufanele kube okulinganiselayo, okungenani okungenani amahlandla amane ngesonto. Ungagxila kwezemidlalo ezinjengalezi: ukubhukuda, ukugijimela, ukuhamba ngebhayisikile, i-yoga, iNordic nokuhamba, i-yoga
Ukondliwa okufanelekile akuyona nje kuphela ukudla okuhlanganisiwe kokudla okune-GI ephansi, kepha futhi nokuhambisana nemithetho yokudla ukudla kanye nenombolo yokuhanjiswa. Ngakho-ke, udinga ukudla amahlandla ayisihlanu kuya kwayisithupha ngosuku, ngezingxenye ezincane, ngokwezingcosana. Ibhalansi yamanzi ayikwazi ukunganakwa; isilinganiso esilinganiselwe ngamalitha amabili e-liquid.
Kunconywa futhi ukubala amakhalori. Uma kunezinkinga zokukhuluphala ngokweqile, khona-ke ukudonsa okuphezulu akuyona ngaphezu kwe-2000 kcal ngosuku. Ukwelashwa kokudla kanye nokuzivocavoca enyangeni yokuqala kuzonikeza imiphumela emihle.
Kubalulekile ukuthi abanesifo sikashukela bazi mayelana nokudla neziphuzo ezingavunyelwe kubo:
- izithelo namajikijolo;
- jelly on isitashi;
- izimpahla zikafulawa obhaka
- ilayisi elimhlophe;
- amazambane nganoma yiluphi uhlobo futhi izaqathe abilisiwe;
- ikhabe, ubhanana, ikhabe;
- utshwala
- ngabhema inyama nezinongo;
- ukudla okunamafutha (ukhilimu omuncu, ibhotela, isinqe);
- amaswidi - ama-marshmallows, amakhukhi, kozinaki.
Futhi, umuntu akufanele akhohlwe ngezindlela ezivunyelwe zokwelashwa okushisa:
- kwabashadikazi;
- ubilise;
- ku-microwave;
- kwi-grill;
- kuhhavini;
- kumpheki ohamba kancane, ngaphandle kwemodi ye- "Fry";
- imizuzu elincane lamafutha zemifino, okungcono emanzini;
Ukubona yonke imigomo yokwelashwa kwesifo sikashukela, isiguli singasinciphisa lesi sifo futhi sinciphise ubungozi bezinkinga ezahlukahlukene.
Ividiyo ekulesi sihloko inikeza izincomo zokuthi ungawukhetha kanjani umfutho wekhofi wekhwalithi ephezulu.
