Ama-apula angabizwa ngokuthi isithelo esithandwa kakhulu ezinkulungwaneni zethu, ama-apula anejusi futhi amnandi ayoba ngumthombo ongafinyeleleki wamavithamini namaminerali abalulekile. Kepha, ngaphandle kwenzuzo ebonakalayo yomkhiqizo, ingabekwa ebhekiswe kwabanesifo sikashukela ngezifo ezithile ezikhona. Uma ungawunaki lo mthetho, kunethuba lokukhuphuka koshukela wegazi.
Ama-apula aqukethe amanzi angamaphesenti angama-90, noshukela kusuka ku-5 kuye ku-15%, okuqukethwe kwekhalori - amaphuzu angama-47, inkomba ye-glycemic ye-apula - 35, inani lefibre licishe libe ngu-0.6% wesisindo somkhiqizo. I-apula elilodwa eliphakathi nendawo liqukethe amayunithi wesinkwa ayi-1 no-1.5 (XE).
Kufanele wazi ukuthi kuma-apula kukhona amavithamini A amaningi, acishe aphindwe kabili ezithelo zika-citrus. Kukhona uvithamini B2 omningi kumkhiqizo, kuyadingeka ukukhula okujwayelekile kwezinwele, ukugaya ukudla. Kwesinye isikhathi le vithamini ibizwa ngokuthi ngamavithamini okudla.
Izici eziwusizo zama-apula sikashukela
Phakathi kwezakhiwo eziwusizo kakhulu zama-apula, kuyadingeka ukukhombisa ukuncipha kwe-cholesterol, amandla okuvimbela ukuthuthukiswa kwe-atherosulinosis yemithambo yegazi. Lokhu kungenzeka ngenxa yokuba khona kwe-pectin, ifayibha lesitshalo.
Ngakho-ke, i-apula elilodwa eliphakathi naphakathi ne-peel liqukethe i-3.5 g ye-fiber, futhi leli nani lingaphezulu kwe-10% yesibonelelo sansuku zonke. Uma izithelo zithwetshiwe, izoqukatha kuphela i-2.7 g ye-fiber.
Kuyaphawuleka ukuthi kuma-apula kukhona amaprotheni ama-2%, ama-carbohydrate ayi-11% kanye nama-9% acid acid. Ngenxa yesethi ecebile enjalo yezithelo, izithelo zilungele iziguli ezinesifo sikashukela, ngoba okuqukethwe kwazo kwekhalori kuphansi.
Kunombono wokuthi ngenani le-caloric kuyadingeka ukuqonda izinga lokusebenziseka komkhiqizo, kepha lokhu akulona iqiniso. Naphezu kokuqukethwe kwekhalori okuphansi, i-apula liqukethe inqwaba yefrosesa noshukela. Yizinto ezinomthelela kulokhu:
- ukwakheka kwamafutha omzimba;
- ukuhlinzekwa okusebenzayo kwamaseli wamafutha emafutheni angaphansi kwe-.
Ngalesi sizathu, ngisho nomuntu onesifo sikashukela kufanele adle ama-apula ngokulinganisa kuphela, kuyadingeka ukukhetha izinhlobo ezimnandi nezinambitheka, uma kungenjalo, ushukela wegazi lesiguli uzokhula ngokungenakuvinjwa.
Ngakolunye uhlangothi, ama-apula acebile ku-fiber enempilo futhi ebalulekile, futhi kuzoba yindlela efanelekile yokuhlanza amathumbu. Uma udla njalo izithelo, kususwa ngempumelelo izinto ezinobuthi kanye nezimpawu zegciwane emzimbeni.
I-Pectin izosiza umuntu onesifo sikashukela ukugcwala umzimba, abhekane kahle nendlala. Esikhathini sikashukela sohlobo lokuqala nolwesibili, akunconywa ukwanelisa indlala ngama-apula, ngaphandle kwalokho ukwephulwa kwe-carbohydrate metabolism kuzoqhubeka kuphela.
Lapho i-endocrinologist ivumela, kwesinye isikhathi ungazithela ngama-apula, kodwa kufanele abe bomvu noma aphuzi. Kwesinye isikhathi izithelo noshukela kuyahambelana, kepha uma uzifaka ekudleni komuntu ogulayo kahle.
Lesi sithelo sizoba indlela enhle yokunqoba izinkinga ezinjalo zempilo:
- ukuhamba kwegazi okunganele;
- ukukhathala okungapheli;
- isifo sokugaya ukudla;
- isimo esibi;
- ukuguga ngaphambi kwesikhathi.
Kubalulekile ukwazi ukuthi i-apula elimnandi kunayo, izingxenye zalo zesinkwa eliqukethe.Lusizo ekudleni izithelo ukuze ulondoloze amasosha omzimba, uqoqe izivikelo zomzimba womuntu.
Ungadli okungakanani okunenzuzo
Esikhathini esithile esidlule, odokotela bakha ukudla okune-calorie amancane, okukhonjiswa kulabo abagulayo abane-hyperglycemia, isifo sikashukela sohlobo lokuqala nolwesibili. Lo mgomo wokudla okunempilo ubeka ubukhona bokudla okuvunyelwe futhi obunqatshelwe uma kugula.
Ukudla kwama-apula futhi kubheka ukusetshenziswa kwama-apula, lokhu kudla kunikeza ukusetshenziswa okuphoqelekile kwalezi zithelo ngenxa yokutholakala ngokucebile kwamaminerali kanye namavithamini abalulekile kulowo onesifo sikashukela. Ngaphandle kwalezi zingxenye, ukusebenza kahle komzimba akunakwenzeka.
Lokhu futhi kubalulekile ngoba, kungakhathalekile ukuthi uluhlobo luphi lwesifo sikashukela, isiguli akufanele sidle ukudla okunamaprotheni amaningi, okunamafutha kanye ne-carbohydrate. Uma lokhu kutuswa kungalandelwa, kunamathuba amaningi okuqhakaza kwesifo sikashukela uqobo kanye nezifo ezihambisana naso.
Izithelo, njengoba sekushiwo, zifaka isandla ekugcineni impilo yomuntu,
- ama-apula nganoma yiluphi uhlobo kufanele abekhona etafuleni lesiguli;
- kodwa ngamanani alinganiselwe.
Kudingeka kakhulu ukusebenzisa uhlobo lwe-apula oluhlaza okotshani.Izithelo eziqukethe ushukela kufanele zifakwe ekudleni, kucatshangelwa umgomo obizwa ngokuthi "isigamu kanye nekota."
Uma kwenzeka ukubekezelelwa kwe-glucose engasebenzi kahle, kuvunyelwe ukudla okungenani uhhafu we-apula ngosuku, uma ufuna ngempela, kufanele uzame ukufaka ama-apula ezinye izithelo ezimnandi nezomuncu kanye namajikijolo:
- i-currant ebomvu;
- UCherry
Udokotela uzokutshela okuningi ngemikhiqizo evunyelwe. Kufanele futhi kukhunjulwe ukuthi kuphela ikota yama-apula evunyelwe ohlotsheni 1 sikashukela. Kukholelwa ukuthi uma isiguli sincane, unesisindo esingakanani sokudla ama-apula. Kunomunye umbono wokuthi izithelo ezincane ziqukethe ushukela omncane, kepha odokotela abavumelani nalokhu.
Kufakazelwe ngokwesayensi ukuthi ama-apula wanoma yiluphi usayizi aqukethe inani elilinganayo lamaminerali, amavithamini kanye nefayibha.
Isetshenziswa kanjani?
Izazi ze-Endocrinologists zithi ngokuzethemba ukuthi nganoma yiluphi uhlobo lwesifo sikashukela kuvunyelwe ukudla ama-apula ngezindlela ezihlukile: kubhakwe, kufakwe emanzini, kumisiwe futhi kusha. Kepha ujamu, i-compote ne-apple jam akuvunyelwe.
Ama-apula abhakisiwe futhi omisiwe awusizo kakhulu, ngokuya ngokwelashwa okuncane, lo mkhiqizo uzogcina izimfanelo zawo ezizuzisayo ngamaphesenti ayi-100. Ngenqubo yokupheka, izithelo azilahlekelwa ngamavithamini, kepha qeda kuphela umswakama owedlulele. Ukulahlekelwa okunjalo akuphikisani nemigomo eyisisekelo yokudla kokudla okungenamsoco.
Ama-apula abhakwe nge-hyperglycemia azoba yindlela enhle yokuthola amaswidi namaswidi.Izithelo ezomile kumele zidliwe ngokucophelela, i-apula elomile liphelelwe amanzi, inani ushukela likhuphuka ngokushesha, ushukela ku-apula uvela ku-10 kuye ku-12%, kukhona amayunithi esinkwa amaningi kuwo.
Uma isiguli sikashukela sivuna ama-apula omisiwe ebusika, kufanele ngaso sonke isikhathi sikhumbule ubumnandi baso obandayo.
Uma ufuna ngokweqile ukuguqula indlela odla ngayo, ungafaka ama-aphula omisiwe ekwakhekeni kwezithelo ezi-stewed ezibuthakathaka, kepha ushukela awukwazi ukungezwa kuwo.
Imiphumela yama-apula emzimbeni
Ngenxa yokuba khona kwe-fiber nezinye izinto, ama-molecule angabonakali ancamathela ku-cholesterol, asiza ukuyikhipha emzimbeni. Ngakho-ke, kungenzeka ukunciphisa amathuba okuvalwa kwemithambo yegazi ngama-cholesterol plaque. I-Pectin iqinisa imithambo yegazi, kuzoba isilinganiso sokuvimbela i-atherosclerosis. Ucwaningo lwesayensi lukhombisa ukuthi i-apula elilodwa ngosuku lizonciphisa amathuba okuba nesifo sikashukela ngo-16%.
Umkhiqizo nokuba khona kwefayibha nokudla kokufakelwa kuyo kuthuthukisa ukwakheka kwegazi, kususe i-cholesterol kuyo, futhi kuvimbele ukuvela kwezinkinga zokudla. Ngemuva kokufakwa kwezibi nobuthi, amathumbu kudingeka ukuthi ahlanze, kusiza ukulwa nesifo sohudo, izinqubo zokubila, kanye nokwakhiwa kwamatshe emiseleni ye-bile. Odokotela batusa ukuthi kudliwe ama-apula ukwelapha izimpawu ezinjengokugabha kanye nesicanucanu.
Izithelo zezinhlobonhlobo ezimnandi nezomuncu zisiza nge-anemia, ukusilela kwamavithamini, ngoba acebile ngamavithamini nangamaminerali. Kungenzeka ukuqinisa umzimba, ukwandise ukumelana nemiphumela yamagciwane kanye nokutheleleka. Ngaphezu kwalokho, i-metabolism yenziwa ngendlela ejwayelekile, umzimba ululama kangcono ngemuva kokuzivocavoca okukhulu komzimba.
Noma kukhona ushukela, ama-apula awalimazi umzimba womuntu onesifo sikashukela, ngoba ushukela okulo wethulwa ngesimo se-fructose:
- le nto ayibangeli ama-spikes kushukela wegazi;
- Akweqi umzimba ngokweqile ngoshukela.
Izithelo zibuyisela imetabolism, zilinganise ibhalansi kasawoti wamanzi, yehlise ijubane inqubo yokuguga, futhi liphange amaseli.
Uma umuntu onesifo sikashukela eke wenza ukuhlinzwa kwangaphambilini, kuyasiza kakhulu kuye ukuthi asebenzise inani elincane le-apula pulp, ngoba inempahla yokusheshisa ijubane lokupholisa amalunga, inyusa ukungazweli kushukela.
Ukuba khona kwe-phosphorus kuma-apula kuvuselela ubuchopho, kuqinisa amasosha omzimba, kufaka isandla ekulweni nokuqwasha, futhi kunomthelela opholile esigulini.
Hlobo luni lwezithelo zikashukela engingaludla? Imininingwane yalokhu inikezwe kuvidiyo ekulesi sihloko.
