Thayipha amawolintshi amabili kashukela: kungenzeka noma cha

Ama-Nutritionists akholelwa ukuthi izithelo azikwazi ukufakwa ekudleni kwabanesifo sikashukela, ngoba iningi lazo aliphephile kuphela, kodwa lisebenziseka futhi. Ngingawadla amawolintshi kashukela? Ungakwenza. Ngenxa yezinga eliphakeme le-fiber yokudla, lezi zithelo ezinuka kamnandi zegolide cishe azikhuphi ushukela. Ngaphezu kwalokho, izinto eziqukethwe kumawolintshi ziyasebenza ekuvimbeleni izinkinga eziningi zesifo sikashukela.

Angakwazi noma angawenzi amawolintshi kashukela

Izinhlobo zesifo sikashukela sohlobo 2 kufanele zifunde ngokucophelela ukwakheka kwemikhiqizo, ukubala ngokucophelela wonke amakhalori, wonke amagremu wama-carbohydrate namafutha angenampilo. Ukufakazela ukuphepha kwamawolintshi kushukela, sibuye siphendukele ezinombolweni futhi sibheke ukwakheka kwazo ngokuningiliziwe:

1. Okuqukethwe kwekhalori okuyi-100 g yalezi zithelo kungama-43- 47 kcal, izithelo ezijwayelekile ezinobukhulu zingama-70 kcal. Ngokwalo mgqaliselo, akunakuba khona ukukhononda ngama-oranges. Zingafakwa kwimenyu ngisho nakushukela onesifo sokukhuluphala kakhulu.
2. Ama-carbohydrate ku-100 g we-orange - cishe ama-8 g. Cishe inani elifanayo litholakala kumahlumela amasha eBrussels kanye neklabishi elimhlophe elikhanyisiwe.
3. Naphezu kwe-juiciness, kunezindlela eziningi zokudla ezinama-oranges - ngaphezu kwe-2 g. Amelelwe yi-fiber (igobol lobules) ne-pectin (into ye-gelling ye-pulp). I-fiber yokudla kwimifino nezithelo yehlisa ukuhamba kwe-carbohydrate iye egazini. Uma umuntu onesifo sikashukela eqhubeka nokukhiqiza i-insulin yakhe (uhlobo 2 lwesifo), lokhu kwehla kusiza ekufakweni kweglucose kanye nokwehla kwe-glycemia.
4. Umphumela ongabalulekile wamawolintshi kushukela wegazi uqinisekiswa yinkomba yabo ye-glycemic. I-GI yamawolintshi iyunithi engama-35 futhi ihlukaniswa njengephansi. Amawolintshi kashukela angadliwa nsuku zonke.

Izinzuzo zamawolintshi ezinoshukela

Sinqume ukuthi kungenzeka yini ukudla amawolintshi. Manje ake sizame ukuthola ukuthi uma kunesidingo. Ukwenza lokhu, siphendukela ekubunjweni kwabo kwe-Vitamin kanye ne-mineral.

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%

Njengoba kungabonakala etafuleni, amawolintshi awakwazi ukuziqhayisa ngamavithamini ahlukahlukene. Kepha aqukethe ngobuningi bawo amavithamini adingekayo kakhulu wesifo sikashukela sohlobo 2 - ascorbic acid (C). Kuyinto antioxidant enamandla kunazo zonke, isiza i-cholesterol ephansi, ivuselela amasosha omzimba, ithuthukise ukumuncwa kwensimbi, isheshise ukuphulukiswa kwenxeba. Impahla ebalulekile ye-Vitamin C yabanesifo sikashukela umphumela wayo ezinqubweni ze-glycolization. Ngokusetshenziswa kwayo okwanele, ukusebenza kahle kwemithambo yegazi nemithambo yezinzwa kuhlala isikhathi eside, bese i-hemoglobin ye-glycated iyancipha.

Izinzuzo zamawolintshi azinqunyelwe kulokhu. I-flavonoid naringin, etholakala kuwo wonke ama-citruse, icindezela isifiso sokudla, ikhulisa ukuqina kwe-capillary, inciphise umfutho wegazi kanye ne-lipids, futhi ithuthukise inkumbulo. Esikhathini sikashukela, i-naringin ithuthukisa i-carbohydrate metabolism; emandleni ifana ne-thioctic acid.

Ngakho-ke amawolintshi anesifo sikashukela sohlobo 2 awawona nje ukunambitheka okuhle. Lesi sithelo siqukethe izinto ezizuzisa kakhulu abanesifo sikashukela.

Ijusi le-Orange

Ijusi le-Orange lithandwa kakhulu phakathi kwezithelo zezithelo. Kunconywa kakhulu ngabezempilo ngokunciphisa umzimba kanye nokusetshenziswa kwansuku zonke. Ngesifo sikashukela, izinzuzo zalolu ujusi aziqinisekile:

• lapho usika amawolintshi, i-fiber ehlanganayo ilahlekelwa ezinye zezakhiwo zayo, kuyilapho i-GI ikhula;
• ingxenye kuphela ye-fiber ingena kumajusi nge-pulp, ngakho-ke ukusetshenziswa kwawo kushukela kungadala ukukhuphuka koshukela. Kumajusi acacisiwe, i-fiber ayikho ngokuphelele, ama-pectin agcinwe ngokwengxenye, ngakho-ke, anezitho ezingama-GI 10 eziphakeme kunawolintshi amasha (amayunithi angama-45). Iwolintshi lonke likashukela linempilo kakhulu kunengilazi yejusi;
• Wonke ama-100% ama-juices we-orange wempilo ende ayenziwe ngama-concentrates. Ngemuva kokufaka amanzi nangaphambi kokupakishwa, bangena ku-pasteurization, lapho amanye amavithamini elahlekile. Kusiphuzo esisanda kufakwa - cishe ama-70 mg we-vithamini C, ophinde wakhiwa - 57 mg;
• imicu ye-orange yesifo sikashukela ayivunyelwe, njengoba kufakwa ushukela kubo. Ijusi elibuyiselwe emakhaleni licishe libe ngama-50%, ingxenye esele ingamanzi, ushukela ne-citric acid. Ngesizathu esifanayo, thayipha abanesifo sikashukela 2 akufanele badle i-orange jams, jellies, jams, mousses, izithelo ezi-candied.

Contraindication

Inzuzo nokulimala kuvame ukuhambisana. Kulokhu, amawolintshi awafani nalokhu:

1. Zingesinye sezithelo ezidingida kakhulu, futhi kushukela, njengoba wazi, imvamisa namandla okuphendula komzimba kuyakhula. Uma uthola ukusabela kuju, upelepele, amantongomane, amantongomane, noma umhlonyane, ingozi yokungezwani namawolintshi iphezulu.
2. Amawolintshi anokuqukethwe okuphezulu kwe-citric acid, ngakho-ke ukusetshenziswa kwawo kuguqula i-pH yesibeletho somlomo. Uma i-enamel yezinyo ibuthakathaka, i-acid izokwandisa ukuzwela kwezinyo. Kuyingozi ikakhulukazi iphunga, okungukuthi, ukuphuza kumasobho amancane, ujusi wewolintshi. Ochwepheshe bezokuhlanzeka batusa ukusula umlomo wakho ngemuva kokuphuza ujusi wewolintshi nokuphuza ujamu.
3. Amawolintshi kanye nohlobo 2 sikashukela kuyinhlanganisela engamukeleki uma lesi sifo sihlanganiswa ne-gastritis engapheli noma isilonda sesisu. Ukwelashwa kwalezi zifo kudinga ukwehla kwe-acidity yejusi yesisu, ngakho-ke, noma yikuphi ukudla kwe-acid kuvinjelwe.
4. Ngobuningi obukhulu, amawolintshi kubantu abanesifo sikashukela ayingozi hhayi ngokudlula kakhulu ekudleni kwamakhabohayidrethi, kodwa nangokweqile kwe-naringin. Uma usenesibindi, lo muthi wehlisa isenzo sama-enzyme athile abandakanyeka ekudleni kwemithi. Ngenxa yalokhu, izinga lezidakamizwa egazini kanye nezinga lokuphuma kwazo kwehluka. Uma ukuqoqwa komuthi kungaphansi kwalokho obekulindelwe, ukusebenza kahle kokwelashwa kuyancipha, uma kukhuphuka, imvamisa yemiphumela emibi iyenyuka. Ukusetshenziswa ngokweqile kwe-naringin akufiseleki lapho uthatha ama-antibiotics, ama-statin, ama-antiarrhythmics, ama-analgesics. Uma kunqunyelwe, ukusetshenziswa kwegilebhisi kukhawulelwe ku-1 izithelo ngosuku. Kunamawolintshi ambalwa we-naringin; angadliwa angadluli ku-1 kg.

Ezinye izindlela

Amaresiphi anama-oranges atholakala emikhakheni eminingi yendabuko yomhlaba, futhi ukusetshenziswa kwalesi sithelo akunqunyelwe kuma-dessert. Amawolintshi ahamba kahle nenyama, izinkukhu, imifino kanye nezimbali. Zifakwa kuma-marinade nososo, kuxutshwe namantongomane no-kunosa. EPortugal, amasaladi anamawolintshi adotshwa ngenkukhu, eChina asetshenziselwa ukwenza isoso, kanti eBrazil, anezelwa endishini kabhontshisi oyosiwe nejerky.

I-Orange dessert

Thela 2 tbsp. i-gelatin ngamanzi, shiya ukuvuvukala, bese ukushisa kuze kube yilapho izigaxa ziqhuma. Sula amaphakethe ama-2 e-cottage shizi wokuqukethwe kwamafutha ancishisiwe ngesihlungo, hlanganisa kuze kube bushelelezi noshukela kanye ne-gelatin. Esikhathini sikashukela, ushukela uthathelwa indawo nge-sweetener, ngokwesibonelo, ngokusekelwe ku-stevia. Inani elidingakalayo lincike kuhlobo lwe-sweetener nokunambitheka okuthandayo. Uma isisindo sikhulu kakhulu, singafakwa kuxutshwe nobisi noma iyogathi yemvelo.

Peel 2 amawolintshi, uthathe izingcezu. Khulula izingcezu zamafilimu, usike phakathi, uhlanganise ku-curd mass. Thela i-dessert ku-isikhunta (amakhukhi), faka esiqandisini kuze kuqinisekiswe.

Amabele e-Oranges

Okokuqala, lungisa i-marinade: hlanganisa i-zest ne-1 i-orange, i-pepper emnyama, i-1 khekhe elihlanganisiwe legalikhi, ujusi ovela engxenyeni ye-orange, usawoti, 2 tbsp. yemifino (ecolekileyo ukwedlula ummbila) uwoyela, uhhafu wesipuni sejinja gated.

Hlukanisa i-fillet ebeleni lezinkukhu ezi-1, gcwalisa nge-marinade bese ushiya okungenani ihora. Sishisa i-oveni kahle: kuze kube ngama-degrees angama-220 noma ngaphezulu okuphezulu. Sithatha ibele ngaphandle kwe-marinade, sibeke ephepheni lokubhaka, ubhake imizuzu engu-15. Ngemuva kwalokho sicisha i-oveni bese sishiya inkukhu ukuthi "ifinyelele" kwelinye ihora eli-1 ngaphandle kokuvula umnyango.

Esitsheni sibeka iklabishi ebunjiwe yaseBeijing, ngaphezulu - ungqimba lwezingcezu ze-orange ezikhethiwe - izingcezu zesifuba eselipholile.

Isaladi ngamawolintshi

Isaladi le-kilojoule enambitheka kakhulu yohlobo 2 lwesifo sikashukela izovela uma uhlanganisa inqwaba yesaladi eluhlaza (ukudabula amaqabunga abe yizicucu ezinkulu ngqo ngezandla), 200 g of shrimp, izingcezu ezihlotshisiwe zewolintshi e-1. Isaladi lifafazwa ngososo wezipuni ezimbili zamafutha omnqumo, wezipuni ezimbili zikajusi wewolintshi, 1 tsp. isoso le-soy futhi lifafazwe ngamantongomane zikaphayini.