Ukuhambisana nokudla kuyisihluthulelo sezinga elijwayelekile le-glycemia kanye nenhlala-kahle yabantu abanesifo sikashukela. Ukuze ungazilimazi, kunconywa ukuthi ukhethe ngokucophelela ukudla okufakwa yisiguli ekudleni kwakhe.
Omunye wemikhiqizo ewusizo engaletha izinzuzo eziningi emzimbeni onqotshwa izinqubo ezonakalisayo ngama-sitrobheli.
Izinzuzo kanye nokulimala kwamajikijolo impilo
Abaningi besifo sikashukela bakholelwa ukuthi wonke amajikijolo aphakathi kokudla okungavunyelwe kubo, ngoba bane-GI ephezulu futhi aqukethe ushukela omningi.
Eqinisweni, isitatimende esinjalo siyiqiniso ngokuhlobene hhayi wonke amajikijolo. Ama-Strawberry ahlukile kulolu hlu ngoba aqukethe ushukela omningi kanye nezakhi zomsoco eziningi.
Ama-Strawberry acebile ku-Vitamin C, i-folic acid ne-fiber, futhi anikeza nomzimba imiphumela elandelayo elandelayo:
- ama-antioxidants akhona ngezithelo anomthelela kokungathathi hlangothi kwezinto ezinobuthi;
- ama-sitrobheli asusa izinto ezilimazayo izicubu, asize ekuhlanzeni igazi;
- ukusetshenziswa kwamajikijolo kusiza ukusheshisa izinqubo ze-metabolic, ngenxa yokuthi izinga likashukela egazini liyancipha futhi ligcina lizinga elifanelekile lesifo sikashukela;
- ngenxa yokunambitheka okumnandi nokuqukethwe kwekhalori, i-berry ivimbela ukuhlukana kokudla okungaholela ekwakhiweni kwe-hyperglycemia.
Ukudla ama-sitrobheli ekudleni kumane kudingekile ezigulini ezinesifo sikashukela, zombili izinhlobo zokuqala nezesibili, ngoba le berry inomphumela wokupholisa nokulwa nokuvuvukala.
Futhi njengoba ezigulini ezinokugula okunoshukela ngisho nomonakalo omncane kakhulu esikhunjeni uvame ukuphenduka isilonda esigcwele futhi eside esingalapheki, umphumela owengeziwe wokuphulukisa ovela ohlangothini ubaluleke kakhulu. Kepha ungazithobi!
Ama-Strawberry abuye abe neqoqo elithile le-contraindication, okubandakanya:
- ukungabekezelelani komuntu ngamunye ku-berry;
- ukuthuthukiswa njalo kokungezwani komzimba ngemuva kokudla umkhiqizo;
- ukuba khona kwezifo zesinye (ama-asidi akhona ekwakhiweni kwe-berry kuzothukuthelisa izicubu ezishisiwe ngisho nangaphezulu).
Ngaphezu kwalokho, amajikijolo angadala umphumela odabukisayo futhi anciphise umphumela wezidakamizwa ezithile.
Inkomba ye-Glycemic yama-sitrobheni amasha ne-BJU
Inkomba ye-glycemic yama-sitrobheni iphansi, ingamayunithi angama-32 kuphela.Ngakho-ke, lo mkhiqizo ngeke ubangele ama-spikes angazelelwe ushukela wegazi. Ngokuqondene nokuqukethwe kwekhalori kwe-berry, nakho kuncane. I-100 g yomkhiqizo iqukethe ama-kcal angama-32 kuphela.
Izinkomba BZHU (amaprotheni, amafutha kanye ne-carbohydrate) yezithelo nazo zinesifo sikashukela. Lo mkhiqizo ubonakala ngokulula kakhulu kokudla. Ine-0.7 g yamaprotheni, u-0,4 g wamafutha no-8 g wama-carbohydrate nge-100 g.
Ngabe kuthinta kanjani ushukela wegazi: kwenyuka noma kuncipha?
Imibono yezazi mayelana namakhono we-glycemic ka-sitrobheli iyahluka.
Abanye bakholelwa ukuthi i-berry ayikhuphi kakhulu ushukela egazini, kanti abanye banamathela kulokho okuphambene nombono.
Eqinisweni, ngenxa yezakhiwo eziningi eziwusizo, i-GI ephansi kanye nesethi yamavithamini akhona ekwakhiweni kwama berry, umkhiqizo uthinta kahle indices ze-glycemic.
Njengoba imiphumela yokuzihlola kweziguli ikhombisa, leli berry kunalokho linomthelela ekujwayekeni kwe-glycemia kunokukhula noma ukuncipha kwayo ngokushesha.
Ngingawadla yini ama-sitrobheli ohlobo lwe-1 nohlobo 2 sikashukela?
Iningi labachwepheshe linombono omuhle kulokhu.
Ngezindlela eziningi, lesi sinqumo sivunyelwa iqoqo lezakhiwo ezinhle zomkhiqizo:
- igcwala ngokuphelele, ngakho-ke, ivimbela ukudla ngokweqile, okubuye kubangele i-hyperglycemia;
- ukwakhiwa kwama-sitrobheli kuqukethe i-manganese, i-Vitamin PP, A, B, E, C, H, i-calcium, i-sodium, i-carotene, iodine, i-fluorine nezinye izinto eziningi, ukushoda okuvame ukutholakala emzimbeni wesiguli;
- I-berry ejwayelekile ukugeleza kwegazi nokuhlinzekwa komoya-mpilo kwezicubu. Leli qiniso lizoba wusizo kulezi ziguli ekutholakale kuzo izinkinga zikashukela zomzimba;
- Ama-strawberry aqukethe iodine eningi, enomphumela omuhle ohlelweni lwe-endocrine.
Ukusetshenziswa njalo kwama-50-70 g amajikijolo ngosuku kuzogwema ukuthuthukiswa kwama-pathologies amaningi futhi kuthuthukise umzimba ngama-microelements namavithamini.
Ngingakwazi ukudla ngesifo sikashukela sokukhulelwa noma cha?
Ama-Strawberry wesifo sikashukela sokukhulelwa azoba usizo emzimbeni womama okhulelwe ngenxa yezizathu ezichazwe ngenhla. Ukwenza ngcono ukujikeleza kwegazi, ukuguqula inqubo ye-metabolic kanye nokucebisa ngamaminerali namavithamini ngeke kusizakale kuphela owesifazane, kodwa nengane engakazalwa.
Ukugwema izinkinga, ngaphambi kokusebenzisa umkhiqizo, ungakhohlwa ukubonana nodokotela obhekele ukukhulelwa kwakho.
Mangakhi amajikijolo angadliwa ngosuku noshukela omkhulu wegazi?
Ngokusho kochwepheshe, ukubalwa kwevolumu evunyelwe yezithelo namajikijolo kufanele kwenziwe, kucatshangelwa okuqukethwe kwe-GI nekhalori yomkhiqizo.
Ngokwemiphumela yezibalo, umuntu onesifo sikashukela angadla cishe ama-300-400 g ama-sitrobheni ngosuku noma amajikijolo angama-37-38.
Ingxenye yansuku zonke yamajikijolo anconywa ukuba ahlukaniswe ama-reception ambalwa. Ngaphezu kwalokho, akuvunyelwe ukusetshenziswa kwemikhiqizo kuphela ngendlela ehlanzekile, kepha futhi nokufakwa kwezithelo kwezinye izitsha, ukunambitheka kwawo kungahlanganiswa namajikijolo amnandi.
Contraindication kanye nokuqapha
Ama-Strawberry, naphezu kwezakhiwo eziningi eziwusizo, uma zisetshenziswa ngokunganakekile, nazo zingadala imiphumela emibi nezinkinga.
Inani le-contraindication elingavezwa ngenxa yezizathu zokwenqaba ukudla amajikijolo kufaka lezi zimo ezilandelayo:
- ukungabekezelelani ngakunye komkhiqizo;
- ukuthambekela kokuthuthukisa ukungezwani komzimba;
- i-gastritis, isilonda se-peptic nezinye izifo eziningi zomgudu wesisu;
- izinqubo zokuvuvukala esinyeni.
Ukuze i-berry ingabangeli ukwanda kwezifo nokukhula okusheshayo kwezinkinga, kungakuhle ukuyidla ngamayunithi omthamo, ngaphandle kokweqisa ngokweqile. Imvamisa, ngokubheka okujwayelekile, umkhiqizo awubangeli ukuthuthukiswa kokuphambuka emzimbeni.
Izindlela Zokudla Eziwusizo
Ngaphezu kokudla ngendlela yayo emsulwa, kusuka kuma-sitrobheni ungapheka nazo zonke izinhlobo zezinto ezinhle ezizoletha abantu abanesifo sikashukela hhayi kuphela isimo esihle, kepha futhi nezinzuzo.
UJelly
Lesi sidlo silungele ihlobo nemicimbi ehlukahlukene yemikhosi. Ama-Strawberry, ithini lamapheya kanye nama-cherries anqunywa kwizingcezu ezincane bese abilisiwe 1 litre lamanzi imizuzu emi-2.
Ijusi le-Strawberry
Ngemuva kwalokho, susa i-compote emlilweni bese ufaka enye eshaweni (uma izithelo zimnandi, i-sweetener ayidingeki). Ngokulandelayo, i-gelatin eyachithwa ngaphambilini emanzini ithululelwa ku-compote. Ama-sitrobheni asanda kufakwa afakwa isikhunta, athululelwa uketshezi olutholakele futhi konke kuthunyelwa esiqandisini.
Ama-Strawberry eweni lawo lebusika
Izici zemvelo zenza ama-sitrobheli alungele ukusetshenziswa ekuvuneni ebusika. Amajikijolo kanye namaqabunga abunjiwe afakwa emjelweni oyinyumba agcinwe kubhavu wamanzi.
Kancane kancane, ingqimba ephelele ye-sitrobheli izohlala phansi, phakathi lapho ungangeza amajikijolo angeziwe kuyo.
Ngemuva kokugcwalisa imbiza ngenombolo edingekayo yezithelo (imvamisa lokhu kwenzeka kungakapheli imizuzu eyi-15), kuyadingeka ukuqinisa isembozo, ukuguqula imbiza bese kuyishiya ikulesi sikhundla kuze kube yilapho iphola, ngemuva kokusonga isitsha ngento engenalutho ngethawula.
Kukhona nezinye izindlela zokupheka ezingasebenziseka kwabanesifo sikashukela kwiWebhu ezidinga le berry ukwenza.
Amavidiyo ahlobene
Ngingakwazi ukudla ama-sitrobheli onesifo sikashukela sohlobo 2? Impendulo ekuvidiyo:
Ukudla ama-sitrobheni kungazuzisa noma kungalimaza lowo onesifo sikashukela. Ukwenza ukusetshenziswa kwezithelo zasehlobo kuphumelele ngangokunokwenzeka, qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokudla umkhiqizo.
