Izicelo zesifo sikashukela: kungenzeka noma kungenzeki

Ngenxa yokunambitheka kwayo okuhle, ukutholakala nokugcina isikhathi eside, ama-apula abe ngesinye sezithelo ezithandwayo. I-Endocrinologists iphendula umbuzo wokuthi kungenzeka yini ukudla ama-apula anesifo sikashukela, impela. Ngaphezu kwalokho, lezi zithelo ezinephunga elimnandi zifakiwe ekudleni kwabanesifo sikashukela nakanjani. Zingadliwa ziluhlaza njengesibiliboco noma zengezwe okusanhlamvu, ushizi we-cottage shizi, i-dessert casseroles. Isizathu sothando olunjalo lwama-apula ukwakheka kwabo okunothile kwamavithamini nangamaminerali, nobuningi befayibha yokudla.

Isakhiwo se-Apple

Iningi le-apula, 85-87%, lingamanzi. Phakathi kwezakhamzimba, ama-carbohydrate predominate (aze afike ku-11.8%), ngaphansi kwe-1% yamaprotheni namafutha. Ama-carbohydrate ikakhulukazi amelelwa yi-fructose (60% yesisindo esiphelele sama-carbohydrate). Ama-40% asele ahlukaniswe cishe phakathi kwe-sucrose ne-glucose. Ngaphandle kokuqukethwe okunoshukela omningi, ama-apula anesifo sikashukela awanawo umthelela omncane ku-glycemia. Isizathu salokhu inani eliphakeme lama-polysaccharides angagaywa emgudwini wokugaya womuntu: i-pectin ne-coarse fiber. Banciphisa ukumuncwa kwe-glucose, okuthi ngohlobo 2 sikashukela kusho ukwanda okuphansi koshukela.

Kuyathakazelisa ukuthi inani lama-carbohydrate ku-apula empeleni akuxhomeki kumbala walo, ukuhlukahluka nokunambitheka, ngakho-ke, abanesifo sikashukela bangadla noma isiphi isithelo, yebo esiphundu kunazo zonke.

Isifo sikashukela nokucindezela kuzoba yinto yesikhathi esedlule

• Ukwehlela ushukela -95%
• Ukuqedwa kwe-vein thrombosis - 70%
• Ukuqedwa kokushaya kwenhliziyo okuqinile -90%
• Ukuqeda umfutho wegazi ophakeme - 92%
• Ukwanda kwamandla ngesikhathi sosuku, ngcono ukulala ebusuku -97%

Nakhu ukwakheka kwezinhlobo ezitholakala unyaka wonke kumashalofu wesitolo:

Njengoba inani lama-carbohydrate kanye ne-GI kuzo zonke izinhlobo licishe lilingane, ama-apula abomvu amnandi kwishukela likhulisa ushukela alingane ne-acid eluhlaza. I-Apple acid incike kokuqukethwe kwayo ama-acid acid (ikakhulukazi ama-malic), hhayi esoshukela. Izinhlobo 2 diabetesics akufanele futhi ziqondiswe umbala wama-apula, ngoba umbala uncike kuphela enanini lama-flavonoids esikhunjeni. Isifo sikashukela, ama-apula abomvu amnyama angcono kakhulu kunama-apula aluhlaza, ngoba ama-flavonoid anezinto ze-antioxidant.

Izinzuzo zama-apula zabanesifo sikashukela

Ezinye izakhiwo ezizuzayo zama-apula zibaluleke kakhulu kwisifo sikashukela:

1. Ama-apula aphansi kilojoule, okubaluleke kakhulu ngesifo sohlobo 2. Isithelo esiphakathi nendawo esisisindo esingama-170 g "siqukethe" i-100 kcal kuphela.
2. Uma uqhathanisa namajikijolo asendle nezithelo zomawolintshi, ukwakheka kwamavithamini ama-apula kuzoba mpofu. Noma kunjalo, izithelo ziqukethe inani elikhulu le-ascorbic acid (ngo-100 g - kuze kufike ku-11% wokudla kwansuku zonke), cishe wonke amavithamini B, kanye no-E no-K.
3. I-anemia yokuntuleka kwe-Iron ikhula kahle enhlalakahleni yesifo sikashukela: ebuthakathakeni beziguli buyakhula, ukunikezwa kwegazi kuzicubu kuya ngokuya kukhula. Ama-apula ayindlela enhle yokuvimbela i-anemia kuma-diabetes, e-100 g yezithelo - ngaphezu kwe-12% yesidingo sansuku zonke sensimbi.
4. Ama-apula abhakisiwe angenye yezindlela zemvelo ezisebenzayo zokuqunjelwa okungapheli.
5. Ngenxa yokuqukethwe okuphezulu kwama-polysaccharides angenakho ukugaya, ama-apula anesifo sikashukela sohlobo 2 anciphisa inani le-cholesterol emikhunjini.
6. Ngohlobo 2 sikashukela, ukucindezelwa kwe-oxidative kukhulunywa kakhulu kunakubantu abanempilo, ngakho-ke, kunconyelwa ukuthi izithelo ezinenani elikhulu lama-antioxidants, kufaka phakathi ama-apula, zifakwe ekudleni kwazo. Benza ngcono ukusebenza kwamasosha omzimba, basize ukuqinisa izindonga zemithambo, futhi basize ukululama ngokuphumelelayo ngemuva kokuzivocavoca.
7. Ngenxa yokuba khona kwamagciwane emvelo, ama-apula athuthukisa isimo sesikhumba nesifo sikashukela: asheshisa inqubo yokupholisa amanxeba, asize ngemivimbo.

Ekhuluma ngezinzuzo nezingozi zama-apula, umuntu ngeke asho umthelela wawo ephathini yokugaya ukudla. Lezi zithelo ziqukethe ama-acid acid kanye ne-pectin, esebenza njenge-laxatives emnene: bahlanza ngokucophelela ipheshana lokugaya ukudla, banciphise izinqubo zokuvutshelwa. Zombili lezi zinhlungu zesifo sikashukela nezidakwamizwa ezihlinzekelwe abanesifo sikashukela kuthinta kabi ukuhamba kwamathumbu, ngakho-ke, iziguli zivame ukuba nokuqunjelwa kanye nokuthopha, okuyinto ama-apula ahlangabezana ngempumelelo nayo. Kodwa-ke, i-fiber coarse nayo itholakala kuma-apula, angadala ukwanda kwezilonda kanye ne-gastritis. Lapho kukhona lezi zifo, kufanele uxhumane nodokotela wezifo zegastro ukuze ulungise ukudla okuhlinzekelwe ushukela.

Kweminye imithombo, abanesifo sikashukela bayalulekwa ukuba badle ama-apula agcotshwe, ngoba bavikela umdlavuza ne-hypothyroidism. Lezi zindawo zemilingo zembewu yama-apula azikaqinisekiswa ngokwesayensi. Kepha ukulimala okuvela kwi-prophylaxis enjalo kungokoqobo impela: into equkethe ngaphakathi kwezimbewu, okuthi, phakathi nenqubo yokutholwa, iphenduke ubuthi obunamandla kunabo bonke - i-hydrocyanic acid. Kumuntu ophile kahle, amathambo avela ku-apula elilodwa ngokuvamile awawenzi umthelela omubi onobuthi. Kepha esigulini esibuthakathaka nesifo sikashukela, ukuqubuka kwekhanda kanye nokulimala kwekhanda kungenzeka, ngokusetshenziswa isikhathi eside - izifo zenhliziyo nezifo zokuphefumula.

Ukudla apula onesifo sikashukela

Ku-mellitus yesifo sikashukela, isici esiyinhloko somphumela womkhiqizo ku-glycemia yi-GI yayo. I-GI yama-apula ngeyamaqembu aphansi - amayunithi angama-35, ngakho-ke lezi zithelo zifakiwe kwimenyu yesifo sikashukela ngaphandle kokwesaba. Inani elivumelekile lama-apula ngosuku linqunywa kubhekwe nezinga lokunxeshezelwa kwesifo sikashukela, kepha kepha ezimweni esezithuthukile, i-apula elilodwa livunyelwe ngosuku, lihlukaniswe ngemithamo emi-2: ekuseni nantambama.

Ekhuluma ngokuthi kungenzeka yini ukuthi udle ama-apula, ama-endocrinologists ahlala ecacisa ukuthi impendulo yalo mbuzo incike kwindlela yokulungiswa kwalezi zithelo:

• Ama-apula awusizo kakhulu wohlobo 2 sikashukela ayizithelo ezintsha, eziphelele, ezingenakuthelwanga. Lapho ususa i-peel, i-apula ilahlekelwa ingxenye yesithathu yayo yonke i-fiber yokudla, ngakho-ke, ngesifo sohlobo 2, izithelo ezi-peeled zikhuphula ushukela ngokwengeziwe futhi ngokushesha kunaleyo engafakwanga;
• imifino eluhlaza nezithelo zivame ukunconywa kwabanesifo sikashukela, njengoba i-GI yabo inyuka ngokwelashwa okushisa. Lesi sincomo asisebenzi kuma-apula. Ngenxa yokuqukethwe okuphezulu kwe-pectin ebhakiwe ne-stewed, ama-apula ane-GI efanayo neyintsha;
• kufanele kukhunjulwe ukuthi kuma-apula aphekwayo kukhona umswakama omncane kunama-apula amasha, ngakho-ke, i-100 g yomkhiqizo iqukethe ama-carbohydrate amaningi. Ama-apula abhakwe onesifo sikashukela afaka umthwalo omkhulu we-glycemic kuma-pancreas, ukuze adliwe angaphansi kwalawo aluhlaza. Ukuze ungenzi iphutha, udinga ukukala ama-apula futhi ubale ama-carbohydrate kuwo ngaphambi kokuqala ukupheka;
• onesifo sikashukela, ungadla ujamu we-apula, inqobo nje uma kwenziwa ngaphandle kweshukela, kuma-sweeteners agunyazwe abanesifo sikashukela. Ngokwesilinganiso sama-carbohydrate, 2 wezipuni zejamu cishe alingana no-apula omkhulu;
• uma i-apula lincishwe i-fiber, i-GI yalo izokhuphuka, ngakho-ke abantu abanesifo sikashukela akufanele bazenze zisebenze izithelo, futhi ngisho nangaphezu kwalokho banciphise ujusi kubo. I-GI yejusi yemvelo yama-apula - amayunithi angama-40. futhi phezulu;
• ngesifo sikashukela sohlobo 2, ujusi ocacisiwe ukhulisa i-glycemia ngaphezulu kwejusi nge-pulp;
• ama-apula anesifo sikashukela ahlanganiswa kangcono nokudla okunamaprotheni amaningi (ushizi we-cottage, amaqanda), okusanhlamvu okuhlanganisiwe (ibhali, i-oatmeal), engeza kumasaladi emifino;
• ama-apula omisiwe ane-GI ephansi kunaleyo emisha (amayunithi angama-30), kepha anama-carbohydrate amaningi ngesisindo seyunithi. Kwabanesifo sikashukela, izithelo ezomisiwe ekhaya ziyathandwa, ngoba izithelo ezomisiwe zingafakwa kumashukela kashukela ngaphambi kokoma.

Izindlela zokwenza i-apula lesifo sikashukela sohlobo 2:

Ezinye izindlela

Imenyu yabanesifo sikashukela yakhiwe icubungula imikhawulo eminingi: iziguli zivunyelwe ama-carbohydrate amancane, amaprotheni amaningi, i-fiber, namavithamini anconyiwe. Ama-apula nohlobo 2 lwesifo sikashukela ahlangana ngokuphelele kuzindlela zokupheka ezingezansi.

Isaladi le-Apple nesanqante

I-grate noma usike izaqathe ezi-2 kanye nama-apula amabili amnandi namuncu nge-cutter yemifino, ufafaze ngejusi kalamula. Hlanganisa ama-walnuts othosiwe (ungabhekilanga noma imbewu yethanga) kanye neqembu lanoma yimiphi imifino: i-cilantro, arugula, isipinashi. Usawoti, inkathi ngenhlanganisela yamafutha yemifino (mhlawumbe i-nati) - 1 tbsp. neviniga cider uviniga - 1 tsp

Ama-apula afakwe emanzini

Ngesifo sikashukela, ungafaka ekudleni kuphela ama-aphula alungiselelwe ngokuchama kwe-acidic, okungukuthi, ngaphandle koshukela. Indlela elula kunazo zonke:

1. Khetha ama-apula aqinile ne-pulp eminyene, uwageze kahle, awanqume endaweni eyodwa.
2. Ngaphansi kwebhotela elitha-3, faka amaqabunga ama-currant acwebile; ukunambitha, ungangeza i-tarragon, i-basil, iminti. Beka izingcezu ze-apula emaqabungeni ukuze u-5 cm uhlale phezulu embizeni, amboze ama-apula ngamaqabunga.
3. Thela amanzi abilisiwe ngosawoti (ama-5 l amanzi - ama-25 g kasawoti) namanzi abilayo abheke phezulu, vala ngesembozo sepulasitiki, ubeke endaweni enelanga izinsuku eziyi-10. Uma ama-apula amunca i-brine, engeza amanzi.
4. Dlulisela esiqandisini noma esiseleni, shiya enye inyanga eyi-1.

I-Microwave Curd Souffle

Grate 1 i-apula enkulu, engeza iphakethe lika-cottage shizi, iqanda eli-1 kuyo, hlanganisa ngemfoloko. Sabalalisa isisindo esivele umphumela obumba ingilazi noma isikhunta se-silicone, uthele ku-microwave imizuzu emi-5. Ukulungela kunganqunywa ngokuthinta: ngokushesha lapho ubuso sebusondele - isouffle isilungile.