“I-apula lesiShayina” (i-Apfelsine) noma i-orange, njengoba silibiza ngesandla sokukhanya samaJalimane, kungenye yezithelo ezithandwa kakhulu emhlabeni. Ekushintshanisweni kwezimpahla, amaphakheji wejusi we-orenji afakiwe awafunwa kangako kunama-oyela noma ekhofi.
Amawolintshi esifo sikashukela sohlobo 2 (ngokuya ngobuningi bawo enza ama-80% azo zonke izinhlobo zesifo sikashukela) uwumkhiqizo obalulekile, ngoba ukwakheka kwawo kanye nenkomba ye-glycemic kuvumela ukuba kube khona kwimenyu yesifo sikashukela cishe nsuku zonke. Izincomo ze-endocrinologist ezinjengokuthi "kanjani, nini futhi malini" azikhanswanga kuleli cala.
Amawolintshi ancibilikayo
Ukulungisa isibalo kuyiphupho cishe labo bonke abesifazane nabesilisa abaningi. Futhi kwabanesifo sikashukela sohlobo 2, ukunciphisa umzimba nakho kuyisidingo esibalulekile. Uma ibhalansi yamandla iphazamiseka futhi inani lamandla angena emzimbeni lidlula ukusetshenziswa kwalo, ukukhuluphala kwe-visceral kuthuthuka ngokushesha, lapho izitolo ezinamafutha zingafakwa ngaphansi kwesikhumba, lapho zixoshwa khona kalula, kepha ezithweni zangaphakathi. Ngokuvimba ukungena kwe-insulin esitokisini, lokhu akusona isici sezimonyo nhlobo, okwenza impilo yesifo sikashukela ibe nzima kakhulu.
Uma ungeke wehlise isisindo ngenxa yamanzi nemisipha, izinga le-glucose ne-cholesterol emibi ngohlobo lwe-2 sikashukela ehla ngokuzenzakalelayo, futhi umfutho wegazi ubuye uzinze.
Kunzima ukulawula ngokunembile inani lamakhalori anconyelwe isazi sezempilo, kulula ukwehlisa okuqukethwe kilojoule yokudla kwesifo sikashukela. Futhi lokhu kusiza i-orange, uma uyisebenzisa njalo. I-100 g yezithelo zaphesheya iqukethe ama-kcal angama-47, kuthi ku-Sicily orange (obomvu) ngisho nangaphansi - ama-36 kcal kuphela.
Icitrus kuhlobo 2 sikashukela
Lapho ulungiselela imenyu, abanesifo sikashukela baqondiswa inkomba ye-glycemic index (GI), ebonakala ngokuqukethwe ushukela ekudleni. Ku-glucose emsulwa, ingu-100. Imikhawulo evunyelwe yesifo sikashukela se-2 ayikho ephakeme kunama-70. Kumawolintshi we-GI, ingama-33 kuphela. I-Pectin futhi ivimbela ukuphepha kwezithelo, okuvimbela ukucubungulwa kweglucose ukuze ingxenye enkulu yayo igxile ngokuphelele. Ikakhulu fiber eningi ewusizo, emunca wonke okweqile emathunjini, ekhasini le-orange.
Uma uhlaziya ukwakhiwa kwama-citrus:
- Amafutha - 0,2 g;
- Amaprotheni - 0,9 g;
- Ama-carbohydrate - 8.1 g;
- Amanzi - 86,8 g;
- Fibre - 2.2 g;
- Ama-organic acid - 1,3 g;
- Ama-Saccharides - 8.1g;
- IVitamin tata - A, iqembu B, C, E, H, PP, iBeta-carotene;
- Ukwakhiwa kwamaminerali - i-potassium, i-calcium, i-magnesium, i-phosphorus, i-iron, i-sodium.
Imininingwane ivezwa nge-100 g yomkhiqizo. Isisindo esinjalo siqukethe umthamo ocishe ube ngu-glucose ne-fructose - 2.4 g no-2.2 g, ngokulandelana. I-Fructose itholakala njengephephile kushukela. Kepha uma igxotshwa i-fructokinase-1 (i-enzyme elawula ukuguqulwa kwayo ku-glycogen), ayibophisi. Futhi kumanoni, lo mkhiqizo ucutshungulwa ngokushesha. Ushukela wezithelo nawo unomphumela ongemuhle ekufundeni kwe-glucometer.
Kungenzeka yini ukuba ube namawolintshi kashukela, kuya ngesinxephezelo sesigaba nesifo, ama-pathologies afanayo, futhi, inani lezithelo zaphesheya. Ngempela, kwiparele elijwayelekile, ushukela usuphindwe kabili nohhafu kunaluphi uhlobo lwewolintshi.
Yini ukusetshenziswa kwe- "apple yaseChinese" kithi?
Ukudla okuqinile kwesifo sikashukela kuholela ekushoneni kwamavithamini. Ukushoda kwezinto ezibaluleke kangako kunciphisa ukusebenza kahle nokungamelana nezifo, kwenza impilo ibe nzima. I-Hyperglycemia engapheli iholela ekwakhiweni okwandayo kwama-radicals mahhala.
Ngokusho kwezamehlo, ukudla okuphezulu e-lutein kusiza kakhulu emehlweni. Futhi amawolintshi ayakwazi ukuvimba ukuvela kwe-retinopathy - enye yezinkinga eziphambili zesifo sikashukela sohlobo 2. Lesi sifo siqala ngaphandle kwezimpawu, ngomonakalo emithanjeni yegazi, umbono uwa ngokudabukisayo. I-Vitamin-mineral complex nayo izosiza amehlo: A, iqembu B, i-zinc.
Lapho ufunda izimbangela zesifo sikashukela, kwatholakala ukuthi i-nephropathy nezinye izinkinga zibangelwa ukuntuleka kwe-magnesium emzimbeni. Uma amawolintshi aqukethe le micronutrient aba yingxenye yokudla kwansuku zonke, lokhu kuzosiza ukulawula ushukela futhi kumise ukulimala kwemithambo.
Uma isifo sikashukela sithuthuka, izinso zilahlekelwa amandla okukhiqiza i-erythropoietin ye-hormone. Ngokushoda kwayo kanye nokulahleka okukhulu kwamaprotheni (imiphumela yama-renal pathologies), i-anemia iba nesifo sikashukela. Amawolintshi, njengomthombo wensimbi, athuthukisa i-hemoglobin.
Izithelo zeCitrus zesifo sikashukela zinikeza umzimba nge-potassium, uyisebenzisa ukukhiqiza amaprotheni futhi uguqule ushukela ube yi-glycogen. Kuthuthukisa izithelo futhi kuqinise umfutho wegazi.
Ungawusebenzisa kanjani umkhiqizo ngenzuzo ephezulu
Ukuze unciphise ukulimala okuvela ezithelo ezinhle, kubalulekile ukulawula ukusetshenziswa kwaso. KwiTraffic Light, eklanyelwe ukuthuthukisa ukudla kwabanesifo sikashukela, izithelo zezithelo zosawoti zihlukaniswa ngokuthi “ophuzi,” obonakala ngokusetshenziswa ngokulinganiselayo. Lokhu kusho ukuthi imikhiqizo yaleli qembu ilusizo kushukela, uma wehlisa umthamo ojwayelekile ngezikhathi ezi-2.
Lezi zincomo, empeleni, zihlobene. Uma umuntu onesifo sikashukela ejwayele ukudla okunempilo, khona-ke uhhafu wesobho lakhe uzoba ngaphezu kokujwayelekile. Ngaphezu kwalokho, izithelo ezisawolintshi ziyi-allergen enamandla ngokuqinile, ngakho-ke inani labo kufanele livunyelwe ne-endocrinologist yakho.
Uma ushukela unxephekile futhi lesi sifo singakaqalwa, ungakwazi ukukhokha izithelo esisodwa ngosuku. Usayizi wayo kufanele ukhethwe ukuze uhlangane nasesandleni. Izithelo ezinkulu zingahlukaniswa ngemithamo emi-2. Njengoba unesifo sikashukela esibolile, ungadla ½ wesibeletho esincane esidlula kabili ngeviki. Kukholelwa ukuthi ukufakwa kwama-carbohydrate kungavimba ama-crackers noma amantongomane angenazihibe. Uma ungabaza ngemiphumela yemitha, ungazama ukudla izithelo kanye nemikhiqizo enjalo yama-carbohydrate.
Ngaphezu kweqiniso lokuthi lo mkhiqizo ungenye yezinto ezinhlanu ezidingida kakhulu, kukhona ukungabekezelelani ngakunye. Uma, ngemuva kwehora nesigamu ngemuva kokudla ama-lobules amaningana, inkomba ye-glucometer inyuke ngokungaphezulu kuka-3 mmol / l, i-orange ngaso sonke isikhathi kufanele ihlukaniswe nokudla kwesifo sikashukela.
Ukuze ugweme imiphumela emibi, ungahlukanisa okunconyiwe kube izingxenye eziningi bese udla umkhiqizo phakathi kokudla okuyinhloko, okufanele isifo sikashukela sibe okungenani nesihlanu. Uma isifiso sokudla i-orange eyengeziwe singemukeleki, unganciphisa inani lokunye ukudla okunama-carbohydrate ekudleni.
Kufanele ngisebenzise izithelo ngasiphi isimo
Amawolintshi amasha azoletha inzuzo enkulu yesitho sikashukela esilinyazwe yilesi sifo, ngoba noma yikuphi ukucubungulwa kwawo kukhulisa kakhulu inkomba yomkhiqizo we-glycemic. Ama-jams kanye nama-jellies, ama-juices asemathinini kanye nama-mousses e-orange aqukethe amaphesenti amakhulu kashukela, ngakho-ke awukwazi ukupheka noma ukudla imikhiqizo enjalo.
Lapho womile noma womile, umkhiqizo uqukethe nenqwaba yamafrimu, ngakho-ke, izithelo ezomisiwe, izithelo ezinamaswidi kanye nokunye okudla okuphuzwayo kusuka kumawolintshi kuyingozi yohlobo 2 sikashukela.
Ochwepheshe abakukhuthazi ukuphuza nokusha. Yize ijusi elisanda kufakwa lingaba ngaphandle kokulashwa ushukela nokushisa, kepha ukuntuleka kwefayibhu kulo, okuvimbela ukunqwabelana kweglucose, kuyenza ilusizo olungaphansi kwezithelo ezintsha.
Ukulungiselela ingilazi yejusi, udinga amawolintshi angama-2-3, ngale ndlela kulula kakhulu ukwedlula okujwayelekile kwansuku zonke. Umkhiqizo ohlanganisiwe onokuqukethwe ushukela okuphezulu kuzo zonke izinhlobo ungena kalula egazini, uphakamisa i-glucometer ngo-3-4 mmol / l ngendlela yayo emsulwa nangama-6-7 mmol / l, uma uphuza isangweji nokunye ukudla ngejusi.
USolwazi E. Malysheva uncoma ukuthi kudliwe i-olintshi nge-peel, njengoba imicu engahlanganisi nokugaya ingamunca ubuthi obusemathunjini, i-cholesterol eyeqile futhi isuse i-ballast emzimbeni. Kumasaladi, kusetha kahle ukunambitheka kwezithelo, imifino, imikhiqizo yenyama.
Amawolintshi angumkhiqizo omuhle kakhulu wokuphilisa, owemukelwa yimithi esemthethweni neyendabuko. Umthombo wamandla onamandla usiza umzimba ukuba unqotshwe yizifo eziningi, kufaka phakathi umdlavuza, ukhuphule ukungatheleleki, uthuthukise izinqubo ze-metabolic, unqande ukuhlaselwa kokutheleleka ngegciwane, uqede ukusweleka kwe-Vitamin nokukhathala. Izithelo zeCitrus ziwusizo ezinhlelweni ze-endocrine, zezinzwa nezenhliziyo: yenza kube ngokwejwayelekile ukucindezela kwegazi, ukunciphisa i-cholesterol embi, ukuthuthukisa ikhwalithi yegazi nomoya.
Ukuze umkhiqizo obaluleke kangaka ungadlali ihlaya elinesihluku ngesifo sikashukela, lapho usuyethula ekudleni, kufanele ubheke ushukela ngokucophelela, ukubala inkomba ye-glycemic yemenyu bese ucacisa udosi wakho nodokotela.
