Ukulimala nezinzuzo zebhotela sikashukela

Noma yiliphi i-oyili umkhiqizo ongamafutha aqukethe inani elikhulu lama-carbohydrate. Kodwa-ke, ukudla ngaphandle kwawo kuzoba kubampofu futhi kungaphansi. Ibhotela yesifo sikashukela iyanconywa ngisho nakubantu abagula kakhulu.

Ukuhluka kwalo mkhiqizo kulele kulezi zimpawu ezinhle ezilandelayo:

• Ukugcotshwa komzimba ngamandla nangamandla ngenxa yokwakheka kwawo okunothile;
• Ukugaya ukudla okusheshayo;
• Umphumo wokuphola obanzi.

Futhi, ukuba khona kwe-cholesterol emzimbeni wowesifazane kuqinisekisa ukukhiqizwa kwama-hormone ocansi nama-bile acids. Lokhu kunomthelela ekukhulelweni nasekuya esikhathini. Ingozi yokuthuthukisa ama-rickets kanye ne-osteoporosis, i-oncology iyancishiswa. Amakhono anokuqonda ayathuthuka, inkumbulo iyabuyiselwa.

Imithetho yokudla okunempilo

Noma yikuphi ukudla, ngaphambi kokuthi kufakwe etafuleni lokudla, kufanele kuhlaziywe futhi kugunyazwe udokotela oholayo.

Ukudla okunama-khalori aphezulu namafutha, okuyi-bhotela kashukela onesifo esibucayiwe (cholesterol) ephezulu, akunconywa kumithamo emikhulu. Kodwa-ke, inani elithile lomkhiqizo livumela umzimba ukuba uthuthuke kahle futhi unambithe amavithamini ancibilikiswa ngamafutha.

Ungadla u-oyili onesifo sikashukela? Kulolu daba, konke kuncike kweminye imikhiqizo efakwe kwimenyu yesiguli. Ku-mellitus yesifo sikashukela, cishe i-15 g yamafutha agcweleyo avunyelwe ukungezwa ekudleni kwansuku zonke. Imenyu yethulwe kuphi - umondli noma udokotela oholayo kufanele athathe isinqumo. Uchwepheshe uthatha isimo esivamile sesifo sikashukela, ngoba ngesilinganiso esiphakeme se-cholesterol egazini, inzuzo yomkhiqizo ingahle ibe ngaphansi kakhulu kunokulimala okungase kube khona.

Lapho ibhotela lisetshenziselwa isifo sikashukela sohlobo 2, amangqamuzana izicubu aba namandla e-insulin. Lokhu kuholela ekutheni i-glucose enikezwe ngokudla iyeke ukumunwa ngokuphelele. Iqongelela egazini. Inani elikhulu lamacala aqoshiwe alesi sifo avela kuhlobo 2 sikashukela. Iziguli ezinalokhu kutholwa zihlala zinezinkinga zokuba ngokweqile.

Ukulimala Nokuzuzisa

Ukuqonda ukuthi ibhotela liphephe yini ushukela nokuthi liphephe kangakanani, udinga ukuthola ukuthi yimaphi amafutha akhona kulo mkhiqizo. Amafutha “aphilile” okusiza ukwehlisa i-cholesterol.

Lokhu kufaka phakathi:

• I-Polyunsaturated;
• Ama-acids ama-monounsaturated omega-3 acid.

Kepha ibhotela futhi linamafutha angenampilo. Inothile ekukhuliseni ushukela. Izazi zezempilo zincoma ukuthi ungadli lokhu kudla okungaphezu kuka-1 tbsp. l okusha. I-Ghee kumele ishiywe ngokuphelele, ngoba iqukethe cishe u-99% wamafutha namakhalori angenalutho. Ngenxa yokufakwa kwezinhlobonhlobo nokunambitheka okuhlukahlukene, inkomba ye-glycemic iyanda.

Lapho ulungiselela ukudla, lo mkhiqizo ungathathelwa indawo ngamafutha emifino (uwoyela wamafutha omnqumo). Kungenzeka futhi ukwanelisa umzimba ngezinto eziwusizo ngosizo lwe-avocados, ama-alimondi, amantongomane, ifilakisi, ama-walnuts, imbewu yesame, imbewu yethanga kanye nojongilanga.

Ukulimala kwebhotela ezigulini ezinesifo sikashukela nakho okulandelayo:

1. Ukweqisa kwe-cholesterol egazini kuvusa ukwephulwa kokusebenza kwemithambo yegazi. Ngenxa yalokhu, unyawo lwesifo sikashukela lungakhula, kanye nokushaywa yisifo senhliziyo.
2. Amafutha athengiwe aqukethe i-flavour kanye nezinye izengezo, izithuthukisi ze-flavour kanye nemibala.
3. Lapho ukhetha lo mkhiqizo, kubalulekile ukunikeza ukukhetha kumkhiqizo wemvelo - ungathengi okusakazwayo.

Ngokuthengiswa ungathola izinhlobo ezilandelayo zebhotela:

• Ukhilimu omnandi - ukhilimu omusha ukhona;
• I-Amateur - enokuqukethwe okuphansi kwamafutha nomswakama omningi;
• I-Sour-cream - kusuka ku-ukhilimu kanye nosawoti;
• Ngabasebenza ngefilidi - i-vanilla, izithasiselo zezithelo ezahlukahlukene, ikhukhunathi zikhona ekubumbeni.

Inkohliso kulolu vivinyo izohlala iqinile. Emanzini ashisayo, uwoyela osezingeni eliphansi uqeda ngokuphelele, kepha ngaphandle kokudaya. Ungahlola amafutha ngokuncibilika. Shiya ibhotela etafuleni ukuze lithambe. Imikhiqizo emibi kumphezulu iyakha uketshezi.

Okunye

Ososayensi bakufakazele ukuthi ngisho nakumuntu ophilile, ibhotela elenziwe obisini lwenkomo alifanelekanga ukulisebenzisa kaningi. Kunconywa ukuyidla kungabi ngaphezu kwezikhathi ezi-2 ngeviki, ngokungafani nomkhiqizo wembuzi.

Umkhiqizo ovela ebisini lembuzi uqukethe:

• Amafutha obisi, lapho kukhona khona ama-asidi angagcwaliseki amaseli;
• Amafutha amavithamini anyibilikayo;
• Amaprotheni awusizo
• Ama-carbohydrate namaminerali.

Kuyajabulisa ukuthi ngokuya nge-nitrogen, manganese, magnesium, phosphorus, potassium, kanye ne-calcium ne-zethusi, lo mkhiqizo uphakeme kakhulu kubhasikidi owenziwe ubisi lwenkomo. Inani elanele le-chlorine, kanye ne-silicon ne-fluoride akusizi kuphela ekwelashweni, kodwa nasekuvimbeleni lesi sifo.

Ukulungiselela lo mkhiqizo obalulekile ekhaya, uzodinga:

• Usawoti ukhilimu noma ukhilimu ovela kubisi lwembuzi;
• Isitsha esikhulu lapho uthele khona amanzi amancane apholile;
• I-Mixer yokuqukethwe kokushaya.

Ucwaningo

Ngokusho kocwaningo lososayensi baseSweden, ukuze kunqandwe isifo sikashukela, okungenani ama-servings ayi-8 ebhotela, ukhilimu, ushizi osezingeni eliphakeme, ubisi kufanele lufakwe ekudleni, ngaphandle kokudla okunamafutha amancane.

Ngesikhathi sokuhlola okukodwa, iqembu elilodwa lababambiqhaza livunyelwe ukusebenzisa ukudla okuyi-8 kokudla okungenhla, ngenkathi iqembu lesibili lidla okukhonzwa kuphela. Ingxenye leyo yayingama-200 ml weyogathi noma ubisi, 25 g wekhilimu noma 7 g webhotela, 20 g ushizi.

Ngesikhathi sokucwaninga, ososayensi banaka lezi zinto ezilandelayo zobungozi:

1. Ubulili
2. Iminyaka
3. Ezemfundo;
4. Umsebenzi womzimba;
5. Isisulu sokuqothuka;
6. Ukubhema
7. Inkomba yesisindo somzimba;
8. Izinga lokuphuza utshwala;
9. Ukuba khona kwezimo ezicindezelayo.

Kwatholakala ukuthi abamele iqembu lokuqala babencipha kakhulu ukuthi babe ne-23% yesifo sikashukela sohlobo lwe-2 kunaseqenjini lesibili. Kufanele futhi kwaziwe ukuthi amafutha atholwe ngumzimba emikhiqizweni yobisi ayasiza kakhulu kunamanye amafutha agcwele inyama - lokhu kusiza ukuba nomphumela omuhle.

Isifo sikashukela i-mellitus ukugula okungathi sína. I-Pathology ivame ukukhubaza ukukhubazeka nokufa imbala. Ocwaningweni olwedlule, laba besayensi baphinde basungula izinkomba zokuthi lapho umuntu ophilile edla inyama ejwayelekile, amathuba we-pathology anda kakhulu.

Ngakho-ke, ama-90 g kuphela enyama enamafutha adala ubungozi bokukhula nesifo sikashukela ngo-9%, kuyilapho edla ama-80 g kuphela enyama ebunjiweyo aze afike ku-20%.

Isiphetho

Lapho isiguli sitholakala nesifo sikashukela kanye nokwelashwa okwanele nokondleka kukhethwa, kubaluleke kakhulu ukuhola indlela yokuphila esebenzayo. Ukuntuleka kokunyakaza kungakhuphula ukubekezela okukhulu kwe-glucose.

Kuyadingeka nokuthi ababhemayo abanesifo sikashukela bayeke umkhuba omubi. Ngempela, lapho kubhema, kuvuleka imithambo yegazi, kuthambisa ukuhamba kwegazi kuye emehlweni, ezinyaweni nasemunweni. Kungezenzo eziyinkimbinkimbi kuphela lapho umuntu angagcina ibhalansi ebalulekile.