Agasti-Septhemba e-Russia kuyinkathi yamakhabe namakhabe. Ekuhlukaniseni, ihlobo lisinika izipho ezinhle ezigcwele amavithamini kanye nefayibha. Futhi uma ukunambitheka kanye nezinzuzo zamakhabe namakhabe kungakhuphi imibuzo, khona-ke ukuba khona kwe-fructose kudida abantu abaningi - kungenzeka ngesifo sikashukela? Njengokujwayelekile, sicele uchwepheshe wethu ohlala njalo, udokotela oyi-endocrinologist u-Olga Pavlova, ukuthi aqonde lolu daba.
Udokotela endocrinologist, isifo sikashukela, isazi sezempilo, isazi sezempilo u-Olga Mikhailovna Pavlova
Ngithweswe iziqu eNovosibirsk State Medical University (NSMU) ngeziqu kwiGeneral Medicine ngezindondo
Uthole iziqu zokuhlonishwa kusuka ekubeni ngumhlali kwi-endocrinology e-NSMU
Uthole iziqu zemfundo ephakeme kwi-Special Dietology e-NSMU.
Ubuye waphumelela ekuqeqesheni kabusha kwezemidlalo e-Sports Dietology e-Academy of Fitness and Exercise eMoscow.
Kudlule ukuqeqeshwa okuqinisekisiwe kwi-psychocorrection of ngokweqile.
Omunye wemibuzo ejwayelekile ukuqokwa kwe-endocrinologist ehlobo: "Dokotela, ngingathola ikhabe nekhabe?" Ungase futhi uzwe: "Ngiwathanda kakhulu amakhabe / amakhabe, kepha onesifo sikashukela".
Ake siwucacise lombuzo.
Yini amakhabe kanye ikhabe?
Ekubunjweni kwabo, njengakwezinye izithelo namajikijolo, kukhona i-fructose - ushukela wezithelo (wonke umuntu owesabayo), inani elikhulu lamavithamini namaminerali, i-fiber (septa yezindonga zeseli zezitshalo), okuthi nje kunciphise ukumuncwa kwe-fructose futhi kuthuthukise ukugaya, namanzi .
I-Watermelon idume ngokuqukethwe kwayo okuphezulu kwamavithamini C, B, A, PPeziwusizo kushukela sesifo senhliziyo, samasosha omzimba, namasosha omzimba, aphezulu e-potassium, i-magnesium, i-selenium, i-zinc, ithusi, i-iron - ukulandelela izinto ezidingekayo ekusebenzeni okujwayelekile kwenhliziyo, uhlelo lwe-musculoskeletal, ukuze kulondolozwe isisindo somzimba esijwayelekile.
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IMelon iqukethe inani elikhulu le-vithamini B, C, potassium, i-sodium, i-iron, yethusi nezinye izinto ezizuzisayo.
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Womabili amakhabe nekhabe aqukethe uketshezi oluningi futhi abe nomphumela wokugaya, ngakho-ke asiza ukukhipha uketshezi oluningi futhi ahlanze umzimba.
Inkomba ye-glycemic (GI) iyinkomba ekhombisa izinga lokukhuphuka koshukela wegazi ngemuva kokudla umkhiqizo - ikhabe lineminyaka engama-72, okuwukuthi, ikhabe linikeza ukukhuphuka kweglucose yegazi uma kukhona kuphela ngaphandle kokufaka eminye imikhiqizo kulesi sidlo, ngakho ikhabe qiniseka ukuthi "wehlisa ijubane" ukudla okugaya kancane nge-GI ephansi (funda kabanzi ngalokhu).
Inkomba ye-glycemic ye-melon ingama-65 - ikhabe inyusa ushukela wegazi kancane kune-ikhabe, kepha nokho ukudla i-melon nakho kungcono ngokudla okune-GI ephansi.
Okuqukethwe kwekhalori ye-ikhabe kanye ne-melon kuncane, ngoba le mikhiqizo iqukethe isamba esikhulu soketshezi ekwakhiweni kwayo: ikhabe - kuphela ama-30 kcal nge-100 g, ikhabe - 30 -38 kcal nge-100 g (kuya ngezinhlobonhlobo). Ekhoneni lezinhlobonhlobo ze "Kolkhoznitsa" - 30 kcal nge-100 g, "Torpedo" - 38 kcal nge-100 g. Kokubili ikhabe nekhabe kungukudla okuphansi kwekhalori, ngakho-ke, uma kudliwe ngamanani amancane, ngeke kuthinte isisindo somzimba.
Ngakho-ke kungenzeka yini ukuba ikhabe ne-ikhabe kushukela?
Yebo, ungadla ikhabe nekhabe ngesifo sikashukela!
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Kungani abanye odokotela benqabela ukusetshenziswa kwe-watermelon nekhabe ngesifo sikashukela?
Ezingqondweni zabantu abaningi abanomuntu “ompofu waseRussia” odla ikhabe kusho ukusika ingxenye nokudla uhhafu wesipuni (ngokwesilinganiso esingu-5-6 kg) ngasikhathi.
Amakhabe amaningi afana. Isifo sikashukela, akunakwenzeka ngokwezigaba.
Singakwazi ukudla i-1 XE ye-watermelon (lokhu kucishe kube yi-300 g - ucezu oluncane) ngasikhathi, engxenyeni yokuqala yosuku, futhi kungcono "ukunciphisa ijubane" ukumuncwa kwe-fructose kusuka ekhikhini ngamaprotheni nemifino (i-fiber). Okusho ukuthi, kanye nekhabe, udinga ukudla ukudla kwamaprotheni - inhlanzi inkukhu inyama amaqanda ama-cottage shizi ushizi namantongomane nemifino (ngokwesibonelo, isaladi yemifino emisha engagciniwe).
Kumnandi ukuhlanganisa ikhabe noshizi (mozzarella, feta) - lesi isidlo sezwe sabantu abahlala eCyprus.
Okufanayo kusebenza kumakhabe: 1 XE (1 XE melon, kuye ngezinhlobonhlobo, - 200-300 g) isikhathi esingu-1, engxenyeni yokuqala yosuku, futhi futhi kufanelekile ukudla amaprotheni nemifino.
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Into esemqoka ukulandela imithetho yokudla izithelo zesifo sikashukela:
- Sidla izithelo engxenyeni yokuqala yosuku (i-fructose izokhipha ushukela wegazi, futhi ngenkathi sisebenza ngenkuthalo, sisebenza, sizonciphisa umsebenzi wayo).
- Sihlanganisa izithelo ne-protein (inyama, inhlanzi, ushizi we-cottage shizi, ushizi, amantongomane) kanye ne-fiber (imifino) ukunciphisa izinga lokunyuka kweshukela ngemuva kokudla amajikijolo (wehlisa inkomba ye-glycemic).
- Kubantu abadala abanesifo sikashukela, kusiza ukudla i-2 XE yezithelo (noma amajikijolo) ngosuku engxenyeni yokuqala yosuku, okuwukuthi, isilinganiso sokusebenzisa amakhabe ngosuku singama-600 g ngama-2 doses, amakhabe ayi-500 g ngosuku futhi ngemithamo emi-2.
- Ezinganeni, njengoba umzimba wengane ukhula futhi uhlangabezana nezidingo ezikhulayo zezakhamzimba, amavithamini, amaminerali, asikhawuleli kuphela izithelo namajikijolo - ingane ingadla i-3-4 XE ngosuku lwamajikijolo / izithelo. Ngesikhathi sokuvunyelwa - futhi engxenyeni yokuqala yosuku.
- Amajikijolo nezithelo kumele kuguqulwe ukuze kutholakale uhla lwamavithamini namaminerali.
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Ezempilo, Ubuhle Nenjabulo kuwe!
