I-Beetroot yesifo sikashukela - ingabe ilusizo noma iyaphikisana? Lo mbuzo ubuzwa ngabaningi, ikakhulukazi labo abasanda kutholwa. Leyo ncazelo yokuthi "ushukela" uyakhanya phambi kwamehlo ami njengokukhanya komgwaqo obomvu!
Izazi zesifo sikashukela "esinokuhlangenwe nakho" kungenzeka ukuthi sesivele sazi ngezinzuzo zako, futhi ngokunye manje sizohlaziya konke okucashile kombuzo - kungenzeka yini ukudla ama-beets onesifo sikashukela nokuthi ungakwenza kanjani kahle.
Umlando kancane
AmaBets akhula kuwo wonke amazwekazi, ngaphandle kwe-Antarctica. Izinhlobo ezisetshenziswayo kakhulu ze-beet: ushukela, ifishi nokujwayelekile. Lesi sitshalo sijwayele kubantu isikhathi eside kakhulu. Kunesiko le-beet kusuka ezinhlotsheni zasendle zaseNdiya naseFar East.
Ubufakazi bokuqala bokusetshenziswa kwamaqabunga ebhungane ekudleni, nezimpande zezitshalo njengemithi, kungokwesifunda saseBabiloni naseMedithera yakudala.
EGrisi yasendulo, kwakukhona ngisho nomnikelo we-beet njengomhlatshelo ku-Apollo. Ekuqaleni kwenkathi yethu, izinhlobo zokuqala zamasiko ama-beets athuthukiswa. Ku-Kievan Rus, ama-beet ayedliwe ngekhulu le-X-XI, ngekhulu leshumi nantathu asakazekela emazweni
I-Western Europe, kwathi kweshumi nane "bathola imvume yokuhlala" enyakatho yeYurophu. Izinhlobo zokudla ushukela noshukela zazisungulwa abafuyi baseJalimane ekuqaleni kwamakhulu eminyaka we-XVI-XVII futhi zihlukile kokwejwayelekile kokuqukethwe okuphezulu kwefayibha, ukukhula kwefayibha noshukela ngokulandelana.
Njengamanje, mhlawumbe, ama-penguins awazi ngalesi sitshalo esiphundu futhi esiwusizo kakhulu sezimpande.
Njengoba zonke izingcezu ze-beet ziqukethe i-glucose, kuyasiza ukujwayelana nenkomba efana ne-GI noma i-Glycemic Index
Inkomba ye-Glycemic
Kuyinkomba yokuthi umphumela weveli likashukela wegazi womkhiqizo noma into ethile. Inkomba ebaliwe yi-GI glucose elingana no-100%. Ngokuya ngokuxhunywa kwe-glucose kanye nesivinini sokuqhekeka kwayo, i-GI yomkhiqizo ngamunye inqunywa.
Ngaphezu kwalokho, inani le-index emgqeni oqondile alihambelani nesilinganiso sokukhuphuka koshukela wegazi, kodwa kuphela kunani layo lokugcina eliphelele. I-GI iyathinteka futhi nokuba khona kwamaprotheni namafutha kumkhiqizo, indlela yokulungiselela kanye nohlobo lwe-carbohydrate.
I-GI - ulwazi lwesayensi
Kuze kube ngu-1981, bekukhona umbono ongelona iqiniso ngomphumela wokudla kokukhulisa ushukela wegazi. Kwakukholelwa ukuthi zonke izitsha eziqukethe ushukela ziyandisa ngokuqondile le nkomba. Futhi nguDavid Jenkins kuphela ongabaze ngohlelo olwamukelwa ngokuvamile ekubalweni. Ngemuva kokwenza uchungechunge lwezifundo, usosayensi wafika esiphethweni sokuthi ithonya lemikhiqizo ehlukene liyahlukaniswa.
Kwavela ukuthi, ngokwesibonelo, isinkwa esijwayelekile, okuthi kuze kube namuhla kube ukudla kwansuku zonke, sandisa ushukela egazini ngaphezu kokhilimu omnandi nangamafutha.
Ngemuva kwalokhu kutholwa, ososayensi emhlabeni wonke baxhuma ekuhlolweni futhi bakha amatafula we-GI emikhiqizweni eminingi esetshenziswa ngabantu.
Kungani wazi inkomba ye-glycemic
Ezigulini ezinesifo sikashukela, kubalulekile ukulawula ushukela wegazi, okulula kakhulu lapho kudla ukudla okune-GI ephansi. Ukudla okusebenzisekayo okunenkomba ephansi futhi kubantu abafuna ukwehlisa isisindo nevolumu yomzimba. Abasubathi bangasebenzisa lolo lwazi ukuhlanganisa kahle ukudla kwabo ngaphambi, ngemuva, nangemincintiswano.
Uma ukudla okune-GI ephezulu kusiza ekutholeni amandla futhi kululame kusukela esikhathini sasemuva komncintiswano, lapho-ke, sesidliwe amahora angama-2-3 ngaphambi komncintiswano wesitsha esine-GI ephansi, umsubathi uzosiza izicubu zakhe zomzimba ukuba zondliwe ngesikhathi.
Inkomba ye-glycemic inamazinga amathathu okufiphala:
- Phezulu - ngaphezu kwe-70;
- Medium - 40-70;
- Phansi - 10-40.
Manje ekufakweni kwemikhiqizo eminingi ungathola inani le-GI. Kodwa, uma lungekho, kuhlala kukhona ithuba lokujwayela amanani we-GI kumatafula akhethekile.
Iyunithi lesinkwa
Abanye abacwaningi bathathe isinkwa esimhlophe esikhundleni se-glucose njengeyunithi yereferensi. Ngakho-ke manje, kanye ne-"glucose" GI, kukhona ne "Bread unit", ekhombisa okuqukethwe ushukela emikhiqizweni ehlobene nocezu olu-1 lwesinkwa esimhlophe.
Ama-Beets "we" nawokuthi "Ngokumelene"
Ngingayisebenzisa i-beet yesifo sikashukela? Umbuzo awunalutho. Ngempela, kubantu abaningi abanesifo sikashukela, impendulo efanele ngesinye isikhathi isho ukukhetha phakathi kwesifo esingapheli kanye nempilo.
Kunombono wokuthi ama-beet, ngenxa "yobumnandi" bawo obusobala, awakhonjiswa ngokudla noma ngezinjongo zokwelapha ngohlobo 2 sikashukela. Kodwa izindlela zokuphulukisa kwabantu ziyakuphikisa lokhu kuqonda. I-red beet yesifo sikashukela ayigcini nje ngokuba yingozi, kodwa, kunalokho, kuholela ekuphawuleni okubonakalayo esigulini.
GN = (GI x carbohydrate, g): 100.
Uma sibala kusuka kulesi sikhombisi inani le-glucose eye yangena emzimbeni, ngokwesibonelo, nge-donut nangekhabe, khona-ke i-donut izoshiya ikhabe ngemuva kakhulu, kungasaphathwa ama-beets.
Izinga le-GN kubantu abaphilile amayunithi ayi-100 ngosuku, futhi ngohlobo 2 lwesifo sikashukela kuyalulekwa ukubonana nodokotela ukubala kahle inani elivumelekile lama-beet ekudleni kwansuku zonke.
Ngaphezu kwalokho, ama-beets anomthelela omuhle ohlelweni lwezinhliziyo, olusengozini enkulu yohlobo 2 lwesifo sikashukela; kuyasiza ukwehlisa umfutho wegazi kanye namazinga egazi we-cholesterol embi.
Ngokucabanga zonke izakhiwo zokwelapha zama-beet, akufanele agcinwe emiphongolweni, kepha kwekhithi yosizo lokuqala.
Okhokho bethu babazi kahle ngezindlela zokuphulukisa zemifino, ababesebenzisa lesi sitshalo esiyisimangaliso ekwelapheni izifo ezinzima ezifana nezimpaphe, izilonda, ama-nerches, ingcindezi ekhuphukayo, i-anemia, futhi ngisho kunobufakazi benkambi ephelele yamathumbu anomdlavuza besebenzisa amalungiselelo e-beetroot, kungasaphathwa vele mayelana nezindawo zokuhlanza isivuno sezimpande.
Kubo bobabili abantu abaphilile futhi uthayiphe i-2 diabetesics, kubalulekile ukubala kahle inani lomkhiqizo odliwe endaweni eyodwa. Vele, uma udla ikhilogremu yobuhle be-burgundy ngasikhathi sinye, ungaba nezinkinga ezinkulu, njengoba besho e-Odessa, kodwa amagremu angama-50-100 azokujabulisa ama-flavour akho wokunambitha ngaphandle kokulimaza. Umkhiqizo wekhalori ophansi uzokwengeza kuphela impilo nokukhanya kuwo wonke umzimba.
Ijusi leBeetroot ngohlobo 2 sikashukela
Iziguli ezinesifo sikashukela sohlobo 2 zinconywa ukuthatha i-200 ml yejusi ye-beet ehlanganisiwe ngosuku, zephule le ngxenye ibe izingxenye ezine ezilinganayo, zisatshalaliswa ngokulinganayo ngokuhamba kwesikhathi.
Izinzuzo zejusi le-beetroot zivela ezakhiweni zalo zemvelo nokuqukethwe kwezinto eziningi ezilusizo:
- ama-nitrate angena emzimbeni kusuka kuma-beet anomthelela ekwandeni kwemithambo yegazi kanye nokwehla ngomfutho kwengcindezi,
- kwandisa inani le-hemoglobin enikezela oksijini kuwo wonke amasistimu womzimba,
- i-fiber ihlanze ipheshana esiswini kusuka kubantu abasebenza nge-slag futhi inciphise kakhulu izinga le-cholesterol embi,
- ikhalori ephansi iyazikhulumela - i-100 ml yejusi yenza ama-6% kuphela wokudla kwekhalori nsuku zonke kumuntu omdala.
Ukupheka noma ukungapheki?
Kuyavela ukuthi ungathinta ukusebenza kwe-GI ne-GN ngokukhetha indlela eyiyo yokulungiselela umkhiqizo.
Endabeni yama-beet, ukwelashwa okushisa kungaholela kuma-indices aphezulu. Ama-beet angama-Raw ane-GI - 30, futhi abilisiwe kabili! Ngaphezu kwalokho, lapho upheka imifino, isakhiwo esiwusizo se-fiber siphulwe, ngoba inani le-fiber elingabonakali ekudleni linciphisa i-GIN ephelele.
Kunconywa ukusebenzisa imifino yezimpande ngesikhumba esimsulwa esihlanzekile, kanye nopelepele: womabili ngoba amavithamini amaningi ahlanganiswe ngaphansi kwawo, futhi ngenxa yokuqukethwe okuphezulu kwefayibha ebalulekile.
Ukudla ama-beet okuthosiwe akukhuthaziwe ngokwezigaba, kepha abilisiwe, kuphela uma kunesidingo, ukudla okunjalo ngezizathu zezokwelapha, kepha ungakhohlwa ukuthi isilinganiso sokusetshenziswa kwemifino ebilisiwe kwesifo sikashukela kufanele sibe ngaphansi kokuluhlaza.
Futhi, okubaluleke kakhulu, ukukhetha imikhiqizo yokudla kwakho kwansuku zonke, kumele ungaveli kuphela ekubalweni kwabo ku-GI noma i-GN. Zonke izici zomkhiqizo kumele zibhekwe: inhlanganisela efanelekile yamaprotheni, amafutha, ama-carbohydrate, ama-amino acid, amavithamini kanye namaminerali. Lapho-ke ukudla kwakho kuzoba ngumthombo wamandla nenhlala-kahle, hhayi umzekeliso ezwini lokuthi umuntu ugaya ithuna lakhe ngesipuni.
