Kuwo wonke umuntu, ukutholakala kwesifo sikashukela kuba isivivinyo esinzima sempilo. Ukusetshenziswa njalo kwemithi nezindlela zokudla eziqinile yilokho okulindele umuntu ngokuzayo.
Umthamo wemithi efanelekile nemenyu yokudla ikhethiwe esigulini ngasinye ngokwahlukana kohlobo lwesifo sikashukela, ubukhulu besifo nesisindo somzimba. Kuzodingeka wenqabe imikhiqizo eminingi uma ulandela ukudla, kepha lokhu akusebenzi kumatamatisi angadliwa yisifo sikashukela uma ulandela imithetho ethile, esizokhuluma ngayo.
Utamatisi - Vitamin Set
Uma abantu abanesifo sikashukela bengabaza ukudla utamatisi noma cha, impendulo inguyebo.
Utamatisi uqukethe amakhalori ambalwa, kepha ngasikhathi sinye usuthisa umzimba kahle ngesifo sikashukela sohlobo 2. Le imifino ibaluleke kakhulu ekuphindweni kabusha kwamavithamini namaminerali emzimbeni womuntu.
Utamatisi uqukethe amavithamini we-B, uvithamini C no-D, kanye nezinto eziningi zokulandela umkhondo, ezifana:
- zinc
- usawoti we-magnesium ne-calcium,
- potaziyamu
- i-fluorine
Amagremu ayi-100 yemifino aqukethe kuphela amagremu ayi-2.6 kashukela nama-kilojoule ayi-18. Utamatisi awunawo amanoni ne-cholesterol. Konke lokhu kukhombisa ukuthi utamatisi onesifo sikashukela ungadliwa.
Izici ewusizo utamatisi
Utamatisi unikezwe izakhiwo eziningi eziwusizo. Ngaphezu kweqiniso lokuthi bayakwazi ukukhuphula izinga le-hemoglobin egazini futhi behlise okuqukethwe kwe-cholesterol emzimbeni, basenezinto eziningi ezisebenzayo, phakathi kwalokhu okulandelayo okungahlukaniswa:
- ukusetshenziswa kwamatamatisi kusiza ekunciphiseni igazi;
- ISerotonin, eyingxenye yemifino, ithuthukisa ukuguquguquka kwemizwa;
- Utamatisi ufaka i-lycopene, eyaziwa njenge-antioxidant enamandla. Futhi, utamatisi uvimbela izifo zohlelo lwethambo nenhliziyo;
- utamatisi uqukethe into enezinto ezilwa namagciwane.
- lapho usebenzisa utamatisi, ubungozi bezingcezu zegazi buyancipha;
- izazi zezempilo zibheka utamatisi njengomkhiqizo ofanelekile wokudla. Naphezu kokuqukethwe kwayo kilojoule okuphansi, kungenzeka ukuba banelise indlala yabo. Konke lokhu kubonga ku-chromium eyingxenye yetamatisi;
- utamatisi unciphisa ingozi yokuthuthukisa i-oncology;
- ukudla utamatisi kusiza ekuhlanzeni isibindi.
Le yingxenye yezakhiwo ezizuzisayo amatamatisi anazo. Into esemqoka ukuthi zingadliwa yiziguli ezinesifo sikashukela i-mellitus ne-feta. Le imifino ibaluleke kakhulu ekudleni kwabo.
Isifo sikashukela kanye ne-Tomato Juice
Odokotela balule iziguli zabo ezinesifo sikashukela ukuthi zingadli nje kuphela izithelo zamatamatisi, kodwa futhi baphuze ujusi utamatisi. Ijusi, njengezithelo, inokuqukethwe ushukela omncane, ngakho-ke iziguli ezinesifo sikashukela zingakungena ngokuphephile ekudleni kwazo ngaphandle kokwesaba ukwanda okubukhali kwamazinga kashukela emzimbeni.
Ngaphezu kwazo zonke izakhiwo ezinhle, utamatisi ubuye unomphumela wokuvuselela. Kunconywa ikakhulukazi ukusebenzisa le imifino, kokubili ukudla nanjengemamaski, kwabesifazane abafuna ukugcina isikhumba sobusha.
Ukusetshenziswa njalo utamatisi ekudleni kuzosiza ukugcina isikhumba sibushelelezi futhi sinamathisele futhi sikuvikele emisebeni ye-ultraviolet. Futhi, ukwethulwa kwamatamatisi ekudleni kuzonciphisa ukubonakaliswa kokuguga kwesikhumba futhi kususe imibimbi emincane. Ukudla utamatisi nsuku zonke nangemva kwezinyanga ezingama-2,5 ukuya ku-2, imiphumela ebonakalayo izabonakala.
Kumamaski ebusheni obusha enziwe kusukela epulini lamatamatisi alusizo kakhulu. Bazobuyisela ubukhazikhazi nobushelelezi esikhunjeni. Ngaphezu kwalokho, kulula kakhulu ukulungiselela.
Utamatisi ungadliwa yiziguli, kungakhathalekile iminyaka yazo. Kubantu asebekhulile abanesifo sikashukela, i-uric acid metabolism iyanda. Kodwa-ke, ama-purines aqukethe utamatisi enza le nqubo ijwayelekile.
Ngaphezu kwalokho, utamatisi usebenza ngempumelelo ohlelweni lokugaya futhi asize ukuhlanza amathumbu, okuyinto ebaluleke kakhulu kwabadala.
Ungayikhetha kanjani utamatisi
Akuwona wonke utamatisi aphilile ngokulinganayo. Inketho enhle kungaba ukudla utamatisi ovuthwe ngokuzimela. Kukumifino enjalo lapho okungeke kube khona okungeziwe kwamakhemikhali futhi kuzoqukatha izakhamzimba namavithamini.
Musa ukuthenga utamatisi otshalwe phesheya noma ngaphansi kwezimo zokugcina ukushisa. Utamatisi uhanjiswa ezweni ungakhuli futhi uvuthwe ngaphansi kwethonya lamakhemikhali. Utamatisi obamba ukushisa uqukethe amaphesenti amakhulu amanzi ekwakhekeni kwawo, okunciphisa kakhulu inzuzo yawo.
Ukudla nsuku zonke utamatisi sikashukela
Isifo sikashukela sohlobo 1 sibonisa ngokuntuleka kwe-insulin emzimbeni. Kulokhu, abanesifo sikashukela bayalulekwa ukuthi bathathe ukudla okuqukethe i-carbohydrate ukuqeda ukungalingani emzimbeni. Ngaphandle kokuthi utamatisi unamaphesenti aphansi kashukela, indlela esetshenziswa ngayo akufanele idlule amagremu angama-300, futhi lokhu kusebenza kuphela kwiziguli ezinesifo sikashukela sohlobo 1.
Ezigulini ezinesifo sikashukela sohlobo 2, kunalokho, kubalulekile ukunciphisa ukuthathwa kwama-carbohydrate kusuka ekudleni. Kuyadingeka ukulawula ngokuqinile inani lamakhalori asetshenziswa ngosuku, ikakhulukazi abantu abakhuluphele. Ngendlela, utamatisi kanye ne-pancreatitis nako kuhlangana ngaphansi kwezimo ezithile, ngakho lolu lwazi lungaba wusizo.
Ezigulini ezinjalo, thayipha isifo sikashukela 2, esidla utamatisi omusha kuphela ngaphandle kosawoti kuvunyelwe. Imifino ekheniwe noma ekheniwe ihlanganiswe ngokuphelele.
Utamatisi ungadliwa uwedwa noma uhlanganiswe kumasaladi neminye imifino, isibonelo, iklabishi, ukhukhamba, amakhambi. Ama-salads anconywa ukuvuthwa ngamafutha omnqumo noma we-sesame.
Kuyelulekwa ukuthi ungafaki usawoti. Amasaladi akufanele aqukethe inani elikhulu lezinongo, abe nosawoti ngokweqile noma ubenephunga.
Ngenxa yokuthi ujusi we-utamatisi uqukethe amakhalori ambalwa noshukela, ungadliwa naluphi uhlobo lwesifo sikashukela. Ijusi elisanda kufakwa ngaphandle kosawoti ongeziwe lizoba usizo olukhulu. Ngaphambi kokusebenzisa, kufanele ihlanjululwe ngamanzi ngesilinganiso esingu-1: 3.
Utamatisi omusha ungasetshenziswa ukulungisa izitsha eziningi ezahlukahlukene nezinempilo, ezinjenge-gravy, ama-ketchups nososo. Lokhu kuzokwehluka ekudleni kweziguli, kulethe izinto eziwusizo emzimbeni futhi kuthuthukise ukugaya. Kodwa-ke, umuntu kufanele alandele ngokuqinile izincomo zikadokotela futhi abheke ukungena nsuku zonke kwamatamatisi ekudleni.
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