Izinzuzo noma ukulimala kwama-apula sikashukela?

Ngidle i-aphula ekuseni - xosha udokotela egcekeni! Le aphorism ibilokhu ijwayelekile kuwo wonke umuntu kusukela ebuntwaneni, futhi ngempela, umuntu angakhuluma isikhathi eside ngezinzuzo zama-apula - umthombo wamavithamini, amaminerali nefayibre etholakala unyaka wonke. Ososayensi abangamaNgisi bathi uma isetshenziswa njalo, isikhathi sokuphila sikhuphuka ngo-20%, kanti futhi nengozi yokuwohloka kwe-myocardial kanye ne-stroke yehla ngama-21%.

Kepha ingabe lesi sithelo siyasebenziseka kuwo wonke umuntu, ikakhulukazi, kungenzeka yini ukudla ama-apula sikashukela?

Ama-apula angenye yezithelo ezimbalwa ezimnandi ezashiywa yi-endocrinologists ekudleni kwabanesifo sikashukela. Ungazisebenzisa kanjani ukuze kukhishwe inzuzo ephezulu ngoshukela ophezulu?

Than apula ilungele isifo sikashukela

Imvelo yanika lo mkhiqizo izinto eziningi eziphilayo ezithinta kahle umzimba womuntu, kufaka phakathi lezo ezinezinkinga ze-pancreatic.

Uma udla i-apula ngesikhathi, izinga likashukela lizoshintsha kancane, likhona ngaphakathi kobubanzi obujwayelekile. Phakathi kwezinzuzo eziningi zalokhu kudla okubabayo kwabamele lesi sifo “esimnandi” kubalulekile ukuthi ama-apula sikashukela angaba yisinyathelo sokuvimbela lesi sifo esiveza lesi sifo. Njengengxenye yama-apula:

• Ukuhlanganiswa kwamavithamini: A, C, E, H, B1, B2, PP;
• Izinto ezilandelwayo - iningi le-potassium (278 mg), i-calcium (16 mg), i-phosphorus (11 mg) kanye ne-magnesium (9 mg) nge-100 g yomkhiqizo;
• Ama-polysaccharides ngesimo se-pectin ne-cellulose, kanye nezikhunta zezitshalo ezinjenge-fiber;
• Ama-tannins, i-fructose, ama-antioxidants.

Izimpikiswano ezinhlanu zama-apula sikashukela:

1. Ekudleni kwabanesifo sikashukela kufanele kube izitsha ezinenkomba ye-glycemic yama-unit angama-55. Okwama-apula, le nqubo ayidluli amayunithi angama-35. Lesi ngesinye sezithelo ezimbalwa kanye namajikijolo (ngaphandle kokuthi mhlawumbe ulamula, ama-cranberry nama-avocados) angakwazi ukuvusa i-hyperglycemia, ngokuqinisekile, ngokuya ngemithetho yokusetshenziswa kwayo.
2. I-Vitamin tata equkethe ama-apula inethonya elizuzayo empilweni yohlelo lwe-vascular system. Kepha onesifo sikashukela, nguyena othatha lesi brunt. Ukudla i-apula elilodwa ngosuku, ungaqinisa izitsha zenhliziyo, ubuchopho, izilenge nokuzivikela ku-atherossteosis. Umkhiqizo uzosiza futhi ukulawula izinga le-cholesterol "embi" ohlelweni lokujikeleza.
3. Ama-Nutritionists nama-endocrinologists athi imicu yezitshalo ibalulekile ekudleni koshukela. Izinga lokufaka (ukumuncwa) ushukela emgodini wokugaya ukudla kuya ngokuthi inani le-fiber elinikezwe ngokudla. Imicu yama-coarse (eyanele i-15-20g) yehlisa inani lokufakwa kwe-carbohydrate esheshayo futhi ingavumeli ushintsho olungazelelwe ku-glucometer. Ngaphezu kokumuncwa, i-fiber, i-pectin ne-cellulose, okuyimvelo esivuza ngayo lesi sithelo, kuhlanza umzimba wobuthi, ubuthi nobuthi.
4. Kungenzeka yini ukuthi abanesifo sikashukela badle ama-apula? Ziqukethe imicu eminingi yama coarse nama polysaccharides ambalwa ayinkimbinkimbi (aze afike ku-10%). Inhlanganisela enjalo ephumelela ibambezela ukungena kweglucose egazini. Ngobuncane obuncane, kuthakwa kangcono, amathuba okuwusebenzisa ngenhloso yakhe eyandisiwe.
5. Izakhi ezisebenzayo zemvelo ezitholwa yilesi sithelo esithandwayo zingukuvikela okuhle kwezifo zesisu kanye namathumbu, kanye nokwehluleka kwezinso. Ukwakheka okungafani kwama-apula kukhulisa ukungatheleleki kanye ne-hemoglobin, kuvimbela ukuthuthukiswa kwe-neoplasms enobungozi, isifo samathambo i-rheumatoid aritis, isifo sikashukela kanye nesifo sokuqina kwemithambo yegazi emzimbeni.

Ungawadla kanjani ama-apula ashukela

Uma isifo sikashukela sinxephezelwa futhi noshukela kashukela onesifo sikashukela uhlala elawulwa, abasebenza ngokudla kwengqondo abanandaba nokudla ngokudla ngama-apula amasha.

Kepha, ngaphandle kwama-kilojouli asesilinganisweni (afinyelela ku-50 kcal / 100g) namaphesenti amancane (ama-9%) ama-carbohydrate, kufanele adliwe kancane, ngoba okuqukethwe kwekhalori akuthinti ijubane lokucubungula ushukela.

Ngokwesifo sikashukela sohlobo 2, okujwayelekile kuyinto eyodwa i-apula ngosuku, ihlukaniswe imithamo emibili, ngohlobo 1 sikashukela - isigamu esiningi.

Izinga lansuku zonke lama-apula labanesifo sikashukela lingahlukahluka ngokuya ngesilinganiso esithile somzimba, isigaba sesifo sikashukela nezifo ezihlangene. Kepha udinga ukulungisa indlela odla ngayo ne-endocrinologist yakho ngemuva kokuhlolwa.

Kunenganekwane yokuthi ama-apula angumthombo wensimbi onamandla. Ngendlela yayo emsulwa, ayigcwalisi umzimba ngensimbi, kepha uma isetshenziswa kanye nenyama (ukudla okuyinhloko kwabanesifo sikashukela) ithuthukisa ukumuncwa kwayo futhi ikhuphula izinga le-hemoglobin.

I-apula lama-apula livame ukunqunywa ngenxa ye-fiber coarse, okunzima ukugaya.

Lokhu kwandisa ukukhula kwemisipha. Umzimba ukhiqiza ama-mitochondria amaningi, uvumela ukushiswa kwamafutha okungcono. Ngohlobo 2 lwesifo sikashukela, ukunciphisa umzimba kuyisimo esiyinhloko sokulawulwa ngempumelelo koshukela.

Yimaphi ama-apula alungele ushukela

Hlobo luni lwama-aphula engingalidla nesifo sikashukela? Okufanele - ama-apula aluhlaza ezinhlobonhlobo ezinoshukela futhi omuncu, aqukethe ubuncane bezakhamzimba: uSimirenko Renet, uGranny Smith, uGolden Ranger. Uma kuma-apula we-red hue (iMelba, iMackintosh, uJonathan, njll.) Ukugcwala kwama-carbohydrate kufinyelela ku-10.2 g, bese kuphuzi (Golden, Banana Banana, Antonovka) - kuze kufinyelele ku-10.8 g.

Ama-diabetesics ahlonipha ama-apula ngeqoqo lamavithamini athuthukisa amehlo kanye nezempilo yesikhumba, aqinise udonga lwe-vascular, asize ukulwa nezifo, athuthukise umsebenzi wobuchopho kanye ne-neuromuscular conduction, elawula izinqubo zokucabanga.

Izinzuzo zama-apula ngohlobo 2 sikashukela angatholakala kuvidiyo:

Yini indlela engcono yokudla ama-apula?

Izithelo ezomile aziwona umkhiqizo wokudla kakhulu: okuqukethwe kwe-caloric kanye nokugxilisa i-fructose kuma-apula owomile aphakeme kaningana. Kuvunyelwe ukuzisebenzisela i-compote ngaphandle kokungeza ama-sweeteners.

Ezithelo ezisetshenzisiwe, ama-apula athambile alungele abanesifo sikashukela. Inkomba ye-glycemic yomkhiqizo onjalo izokwehla, futhi novithamini wenkinga ulondolozwe ngokuphelele, ngoba ukuvutshelwa kwenzeka ngaphandle kokwelashwa okushisa nokuqashwa.

Kuvunyelwe ukusebenzisa ijusi le-apula elisanda kulungiswa (ngendlela ekheniwe, cishe njalo liqukethe ushukela nezinye izinto ezigciniwe). Ingxenye yengilazi ye-apula entsha ingama-50 amayunithi we-GI.

Ama-jam, ama-marmalade, okulondolozi kanye nezinye izibiliboco zikashukela zisebenza kuphela ku-hypoglycemia. Lokhu kuhlaselwa kutholakala kalula kwisifo sikashukela esincike ku-insulin. Ukuze ukhulise ngokushesha okuqukethwe ushukela futhi ubuyisele inhlala-kahle, isigamu seglasi le-compote elimnandi noma izimbiza ezimbalwa zejamu kwanele.

Izitsha zikashukela ezinama-apula

UCharlotte

Ngamapula, ungenza i-charlotte yabanesifo sikashukela. Umehluko wayo oyinhloko ama-sweeteners, ngokunengqondo, ama-sweeteners wemvelo njenge-stevia. Silungiselela isethi yemikhiqizo:

• Flour - 1 inkomishi.
• Apula - izingcezu ezi-5-6.
• Amaqanda - ama-4 ama-pcs.
• Amafutha - 50 g.
• Esikhundleni soshukela - amaphilisi angu-6-8.

Isinyathelo ngesinyathelo iresiphi:

1. Siqala ngamaqanda: kufanele ashaywe nge-mixer ngokufakwa kwe-sweetener.
2. Faka ufulawa kugwebu obukhulu bese uxova inhlama. Ngokuvumelana, kuzofana no-ukhilimu omuncu.
3. Manje sipheka ama-apula: geza, uhlanze, uthathe izingcezu ezincane. Akunakwenzeka ukugaya ku-grater noma kwinhlanganisela: ijusi izolahleka.
4. Cibilikisa ibhotela epanini, upholise kancane bese ubeka ama-apula ngaphansi.
5. Beka inhlama ngaphezulu kokugcwaliswa. Ukuxuba kungokuthanda.
6. Bhaka imizuzu engama-30 ukuya kwengama-40. Ukulungela kungabhekwa nge-toothpick yokhuni.

Kungcono ukunambitha i-charlotte kwifomu ebolile futhi ingabi ngaphezu kwesiqeshana esisodwa ngasikhathi (kucatshangelwa wonke amayunithi esinkwa). Yonke imikhiqizo emisha kufanele ihlolwe ukuthi umzimba uphendula kanjani. Ukuze wenze lokhu, udinga ukubheka ushukela ngaphambi kokudla namahora ama-2 ngemuva bese uqhathanisa ukufundwa kwemitha. Uma behluka ngamayunithi angaphezu kuka-3, lo mkhiqizo kumele ungafakwa unomphela ekudleni koshukela.

Isaladi

Ama-diabetes azosizakala kwisaladi elincane lokudla okulula kwama-apula egayiwe e-gric izaqathi egayiwe. Ukunambitha engeza isipuni sikakhilimu omuncu, ujusi kalamula, isinamoni, i-sesame, i-walnuts eyodwa noma amabili aqoshiwe. Ngokubekezelela okujwayelekile, ungavuselela ngethonsi loju esicongweni sesipuni.

Ama-apula afakwe

Enye i-dessert ngama-apula abhakwe ngoshizi we-cottage shizi. Sika phezulu kwama-apula amathathu amakhulu, usike umnyombo ngembewu ukuze wenze obhasikidi. Ku-cottage shizi (i-100 g yanele), ungangeza iqanda, i-vanillin, amanye ama-walnuts kanye nesibambiso sikashukela esifana ne-stevia, ngevolumu eyanele kunezipuni ezimbili zikashukela. Faka obhasikidi ngokugcwaliswa bese uthumela kuhhavini osuke usushisa cishe imizuzu engama-20.

Ama-apula angokunye kokudla kokuqala okwenziwa ekhaya. Izazi zemivubukulo ziye zathola ukutshala kwe-apula ezindaweni zokupaka izakhamuzi zesikhathi sePaleolithic. Izinketho ezahlukahlukene, ukwakheka okunempilo nokufinyeleleka kwenza lesi sithelo saba ngesinye esithandwa kakhulu, ikakhulukazi esimeni sezulu sethu.

Kepha, naphezu kwezinzuzo ezisobala, abadla iziyalo bayelulekwa ukuthi bangasebenzisi kabi lo mthombo wama-vithamini kwabanesifo sikashukela, ngoba ukungenziwa okungalawulwa kwama-apula kungashintsha ukufundwa kwamamitha kashukela kube ngcono.

Ama-apula nesifo sikashukela ayahambelana uma uwafaka ekudleni kahle.