Ngokwanda, abantu bacabanga ngokudla okulinganiselayo nokufanele, okuhlose hhayi kuphela ukwanelisa umzimba ngamavithamini namaminerali, kodwa futhi nokugcina isisindo esinempilo. Ama-Nutritionists ancoma ukukhetha ukudla okusekelwe enkombeni yabo ye-glycemic index (GI). Le nkomba ivame ukusetshenziswa ngabantu abanoshukela wegazi ophakeme, kanye nalabo abafuna ukunciphisa isisindo sabo. Ekwakheni umzimba, abasubathi bangalandela nokudla kwenkomba ye-glycemic.
Le yinkomba izokhombisa ukuthi ushukela oshesha ungena kanjani egazini ngemuva kokudla isiphuzo noma umkhiqizo othile. Ngokwazi inkomba ye-glycemic, singaphetha ngokuthi yimaphi ama-carbohydrate ukudla aqukethe. Ama-carbohydrate aphulwe ngokushesha awawuzuzisi umzimba, aphenduka abe ngama-deposits amanoni futhi anelise kafushane umuzwa wokulamba. Le mikhiqizo ifaka ushokoledi, imikhiqizo kafulawa, ushukela.
Isihloko sokudla okunempilo sisebenza ngaleso sikhathi, ngakho-ke wonke umuntu udinga nje ukwazi ukuthi yini engcono - uju noma ushukela, kungenzeka ukuthi udle uju ngokudla, izinzuzo zalo kanye nokulimaza komzimba, inkomba ye-glycemic yomkhiqizo wezinyosi. Ukudla kuchazwa futhi lapho kuvunyelwa ukusetshenziswa koju.
Inkomba ye-glycemic yoju
Kunzima ukwahlukanisa ama-carbohydrate, akhokhisa umzimba ngamandla isikhathi eside futhi anikeze umuzwa wokuphelelwa yithemba, kubhekwa njengalawo isilinganiso sawo sifinyelela amayunithi angama-49 (aphansi). Kuvunyelwe ukufaka ukudla neziphuzo ngenkomba yama-unit angama-50 - 69 (isilinganiso) ekudleni komuntu ojwayelekile. Kepha kulabo abahlushwa i-glucose ekhuphukayo egazini, kubalulekile ukukhawulela lesi sigaba semikhiqizo kumenyu, bedla kuphela amagremu ayi-100 kabili ngesonto enenkomba ejwayelekile. Ukudla neziphuzo ezinamayunithi angama-70 nangaphezulu (phezulu) akunconyelwe noma yisiphi isigaba sabantu. Into ekhona ukuthi ukudla okunjalo kunomthelela ekwakhekeni kwesisindo somzimba ngokweqile.
Inkomba ingathintwa ukuphathwa okushisa kwemikhiqizo, khona-ke inethiwekhi ngemuva kokubilisa noma ukuthosa umkhiqizo izoshintsha inkomba yayo. Kepha lokhu kuyinto ehlukile kunokomthetho. Ngakho-ke, izaqathe ezingavuthiwe kanye nama-beet abe nenkomba ephansi, kepha ngemuva kokudlula ekwelashweni okushisa, le mifino inenani lamayunithi angama-85.
Kukhona omunye umthetho wokukhulisa i-GI - ukulahleka kwefayibha nezithelo ezitsheni namajikijolo. Lokhu kwenzeka uma kwenziwa ama-juices nemicu kubo. Ngemuva kwalokho ngisho nejusi elenziwe esithelweni elinenkomba ephansi lizoba ne-GI ephezulu.
Inkomba ye-glycemic kashukela amayunithi angama-70. Ngaso leso sikhathi, umkhiqizo onjalo awunazo izakhiwo ezizuzisayo nhlobo, ngokungafani noju. Uju ushukela ophansi, ngakho-ke uma "ushukela" usufanele, awusebenzisi ekudleni.
Izinkomba zezinhlobonhlobo zezinyosi ezahlukahlukene:
- inkomba yoju lwe-acacia iyunithi engama-35;
- inkomba yezinyosi zikaphayini ngamayunithi angama-25;
- inkomba yezinyosi ze-buckwheat (i-buckwheat) iyunithi ezingama-55;
- isilinganiso s uju lwe-linden ngamayunithi angama-55;
- Inkomba yobusi bomuthi we-eucalyptus amayunithi angama-50.
Uju lunama-kilojoule amancane kunoshukela. Kumagremu ayi-100 kashukela, u-398 kcal, noju kunokuqukethwe kwekhalori okuphezulu ngegremu elilodwa lomkhiqizo kuze kufike ku-327 kcal.
Kakade ngesisekelo sezinkomba ze-glycemic, singaphetha ngokuthi ukubuyisela ushukela noju kuzoba yisisombululo esinengqondo.
Izinzuzo zokushintsha ushukela noju
Into yokuqala okufanele uyiqaphele ukuthi ushukela awunazo izinto ezizuzisayo. Kepha uju sekuyisikhathi eside saziwa ngezakhiwo zawo zokuphilisa, sisetshenziswa kabanzi emithini yabomdabu futhi sinezinto ezimbalwa ezilandelwayo zomkhondo ezinomphumela omuhle emzimbeni. Akusizi ngalutho ukuthi uju olusetshenzisiwe ekudleni; lusiza umzimba ukugcwalisa kabusha isitolo se-vithamini.
Ukulimala ushukela akunakuphikwa - kuyakhalori, kepha akuhlisi umzimba ngamandla. Ngaphezu kwalokho, inomphumela ongemuhle kakhulu empilweni yabantu abane-glucose ephezulu egazini nokumelana ne-insulin. Ngaphezu kwalokho, ushukela ufaka isandla ekuzuzeni isisindo.
Ukudla uju njalo kunikeza izinzuzo ezingenakuphikwa - ukumelana komzimba ezinhlotsheni ezahlukahlukene zokutheleleka kanye namagciwane ayanda, ukuvuvukala kuyakhululeka futhi inqubo yokutakula ihamba ngokushesha ngemuva kokugula nokungenelela kokuhlinzwa.
Uju ngokudla nakho kubalulekile ngoba izikhathi eziningi lumnandi kunoshukela. Ukufakazela lesi sitatimende kulula kakhulu - kwesinye isipuni se-dessert somkhiqizo wezinyosi mayelana nama-kilojoule angama-55, noshukela ongu-50 kcal. Kepha into ukuthi kulula kakhulu ukufeza ubumnandi noju, ngoba bumnandi kakhulu. Kuyavela ukuthi ngosuku umuntu obedle uju esikhundleni sikashukela, uthola uhhafu wamakhalori.
Uju luqukethe amaminerali alandelayo azuzayo:
- potaziyamu
- i-fluorine;
- phosphorus;
- i-magnesium
- manganese;
- i-zinc;
- ithusi
- insimbi
- i-cobalt;
- chrome
Futhi, umkhiqizo ungumkhiqizo osezingeni eliphezulu futhi wezinyosi zemvelo futhi ucebile ngamavithamini amaningi, phakathi kwawo okufika kakhulu:
- i-proitamin A (retinol);
- Amavithamini e-B;
- Vitamin C
- Vitamin E
- uvithamini K;
- uvithamini PP.
Ukufakwa esikhundleni noju futhi kufanelekile ezifweni ze-endocrine. Ngakho-ke, abanesifo sikashukela bavame ukubuza lo mbuzo - kungenzeka yini uju ngokwelashwa kokudla.
Yebo, lo mkhiqizo wokufuya izinyosi uvunyelwe ukudliwa ngabantu abanoshukela wegazi ophakeme, kepha hhayi ngaphezu kwesipuni esisodwa ngosuku.
Izici ezinhle zoju
Masinyane kufanelekile ukuhlola izici ezingezinhle zomkhiqizo wezinyosi, ngenhlanhla akukho eziningi zazo. Kungadala ukulimala uma kwenzeka kungabekezelelani umkhiqizo ngamunye. Futhi kushukela, uma umuntu enamakheli amaningi kakhulu oju ngosuku, okungukuthi, ngaphezu kwesipuni esisodwa.
Kuvunyelwe ukufaka ushukela noju kunoma yisiphi isigaba sabantu, ngaphandle kwezingane ezingaphansi kweminyaka emithathu. Zingaqala ukungezwani nomzimba.
Uju lubaluleke kakhulu ekudleni ngenxa yokusheshisa komzimba. Kudala kunombhalo wokuncipha kwesisindo osuselwa kumkhiqizo wezinyosi. Kuyadingeka ukuxuba ujusi kalamula, uju lwe-eucalyptus namanzi, uthathe ngesisu esingenalutho isigamu sehora ngaphambi kokudla kabili ngosuku. Emasontweni amabili uzobona umphumela omuhle.
Noma yiluphi uhlobo loju luba nomthelela omuhle emzimbeni, luhlinzeka ngezenzo ezilandelayo:
- ukumelana komzimba ohlotsheni oluhlukile lwamagciwane, amagciwane kanye nokutheleleka kuyanda;
- kunciphisa izinqubo zokuvuvukala;
- igcwala umzimba ngamavithamini kanye namaminerali;
- kusheshisa izinqubo ze-metabolic;
- kunciphisa uhlelo lwezinzwa;
- isiza ngemithambo ye-varicose uma ama-lotions enziwe kuyo;
- isusa i-cholesterol embi futhi ivimbele ukunqwabelana okusha;
- Kuyinto antioxidant enamandla, ibambezela inqubo yokuguga futhi isuse ama-radicals asindayo;
- uju lwepropolis luthuthukisa i-potency;
- Umuthi olwa nemvelo ovimba ukukhula kwamagciwane namagciwane.
Uma sibheka zonke izinzuzo zokusebenzisa umkhiqizo wokufuya izinyosi, singasho ngokuphephile ukuthi ukufaka ushukela noju ngaphezulu kungaluleki.
Ukudla noju
Akusikho konke ukudla okuvunyelwe ukudla uju, futhi ngokujwayelekile ngokuvamile ukusetshenziswa kokudla okunempilo kunqunyelwe. Uhlelo olunjalo lwamandla kufanele lulahlwe ngokushesha. Okokuqala, alulinganiseli futhi lubamba umzimba wezinto eziningi ezibalulekile. Okwesibili, kuzowuthinta kabi umsebenzi wemisebenzi ehlukahlukene yomzimba - yehlise umfutho wegazi, wehlise ukungaziphathi kahle emzimbeni futhi ulahlekelwe umjikelezo wakho wokuya esikhathini.
Ngaleso sikhathi samanje, ukudla okuthandwa kakhulu futhi ngasikhathi sinye okuwusizo ku-glycemic index. Ukukhethwa kwemikhiqizo kubanzi impela, okukuvumela ukuba upheke izitsha ezahlukene nsuku zonke. Ekudleni okunjalo, ukwehlisa isisindo empeleni akunakho ukwehlukana, ngoba uhlu lokudla okwenqatshelwe luncane. Imiphumela izobonakala ezinsukwini ezine, futhi emasontweni amabili, ngokuzikhandla ngokomzimba, ungalahlekelwa amakhilogremu ayisikhombisa.
Ngakho-ke ukudliwa kwe-glycemic kuhlose hhayi ukunciphisa isisindo kuphela, kepha futhi nokujwayeza amazinga kashukela egazi, okwandisa amasosha omzimba kanye nokwenza umfutho wegazi ube ngojwayelekile Nsuku zonke udinga ukudla ukudla kwezitshalo nemvelaphi yezilwane.
Ngokuvamile ukwehlisa isisindo buza umbuzo - kungenzeka yini ukusebenzisa amaswidi kulolu hlelo lokudla. Yebo, yebo, uma kuphekwe ngaphandle koshukela ongeziwe, ibhotela nefulawa kakolweni. Kungcono ukupheka i-marmalade, i-jelly kanye nezithelo ezi-candied kanye namajikijolo ngenkomba ephansi ye-glycemic - ama-apula, ithini lamapheya, ama-gooseberry, amapetshisi, izithelo zezithelo zomdumo, abomvu nama-currants amnyama.
Kwividiyo ekulesi sihloko, kunikezwa izincomo ngokukhetha uju wemvelo.
