Abantu abaningi babuza: "Ngabe kuvunyelwe yini ukusebenzisa amazambane kashukela?", Njengoba lesi sitshalo sezimpande sithandwa kakhulu kubantu bethu futhi, ngaphezu kwalokho, sinokunambitheka okuhle kakhulu nezakhiwo eziningi ezisebenzayo. Ukuthi amazambane avuselelwe, noma asathathwa njengomkhiqizo oyingozi kubantu onesifo se-pancreatic, umbuzo uhlala uvulekile, futhi sizozama ukubeka wonke amachaphaza ku “futhi”.
Izici eziwusizo
Ubhatata yimifino exutshwe, futhi iminyaka eminingi manje izikali sezikhuphuke ngezindlela ezihlukile. Kepha, izakhiwo ezizuzisayo zamazambane zenza zibaluleke etafuleni lethu, ngoba akusizi ngalutho ukuthi idume ngokuthi "isinkwa sesibili", engaqinisekisa ukwakheka kwayo.
Ku-100 gr. Umkhiqizo uqukethe:
- fat 0,4 g;
- amaprotheni 2 g;
- amanzi 80 g;
- carbohydrate 18,0 g;
- ukukhipha amadiski 1.3 g;
- isitashi 15 g;
- pectin 0.5 g;
- ama-organic acid angama-0,2 g;
- amaminerali (potassium 568 g, iron 900 g, manganese 170 g, cobalt 140 g, phosphorus 58 g, zinc 360 g).
Futhi imifino iqukethe isitolo samavithamini:
- A (beta carotene) 0.02 mg;
- I-1 1gg;
- B1 12mg
- B2 07mg;
- B9 8mg;
- I-PP (niacin) 1.3mg.
Amaprotheni amazambane abalulekile kuma-amino acid awo acebile, adlala indima enkulu ekwakhekeni kwamaseli ngamanye, izicubu zomzimba womuntu wonke. Inani eliphambili lamazambane lingokuqukethwe okuphezulu kwe-potassium ekwakhiweni kwayo, kuyinto ebalulekile yomkhondo.
Iyakwazi ukulawula okuqukethwe yi-acid, ama-alkali nosawoti emzimbeni womuntu, okungukuthi, inesibopho sokulingana kwamanzi. Ubuye futhi abambe iqhaza ekuqhubekeni kokufakelwa izinzwa, athuthukisa ukulethwa komoya-mpilo ubuchopho.
Umuntu omdala onempilo udinga ukudla cishe ama-2,5 amagremu we-potassium ngosuku, ehambelana namazambane aphakathi kwangu-3-4.
Futhi, le imifino emangalisa inothile ku-vithamini C, ikakhulukazi amazambane asencane nge-peel, ukuze iphinde ibuyise umzimba nge-ascorbic acid, abezempilo batusa ukubilisa noma ukubhaka umkhiqizo ngaphandle kokucwilisa.
Ijusi yamazambane eluhlaza enezici zayo zokuphilisa kade isetshenziswa kwezokwelapha. Ibhekana ne-acidity ephezulu yejusi yesisu, enomphumela omuhle kwiziguli ezine-pathologies zesisu namathumbu: izilonda, i-esophagitis, i-hyperacid gastritis, i-colitis.
Kuphela udinga ukuyisebenzisa ngokushesha ngemuva kokupheka. Kubantu abasengozini futhi abanesifo sikashukela, ujusi wamazambane osanda kulungiswa uxutshwa ngokulingana namanzi, engeza ikota yenani eliphakeme lejusi le-karoti bese uphuza i-50-100 g yengxube yehafu yehora ngaphambi kokudla.
Leli thuluzi linciphisa ushukela wegazi kahle futhi ngezinga elincane lokwenza umfutho wegazi libuye linciphise ukuvuvukala kwezinga eliphansi nezandla.
Inkomba ye-Glycemic (GI)
Inkomba ye-glycemic yaqala ukwaziwa ngemuva kokutholakala kwayo ngo-1981. Uprofesa ovela eToronto, MD David J. A. Jackson ungene esikhundleni sohlelo oluyinkimbinkimbi futhi olungenangqondo lokubala ama-carbohydrate kubantu abane-pancreatic pathologies, ikakhulukazi ngokuntuleka kwe-endocrine.
Udokotela wenze ucwaningo olukhulu kakhulu olufaka izifundo eziningi maqondana nendima yemikhiqizo yangempela yokwanda koshukela wegazi kulaba bantu.
Ubuye wasungula iphethini yokuthi inkomba ye-glycemic ikhombisa ukusabela kwesitho somuntu ngamunye ekusetshenzisweni komkhiqizo futhi uyiqhathanisa nokusabela kweglucose eyethulwa ngendlela yayo emsulwa. Umkhiqizo ngamunye une-GI yakhe, kuncike ezintweni eziningi: uhlobo lwe-carbohydrate, izinga le-fiber ekwakhiweni kwalo, inani lamafutha namaprotheni, kanye nendlela yokufaka lapho kudliwa.
Kwabaningi babantu, ukusetshenziswa kokudla okunenkomba ye-glycemic ephansi kungcono kakhulu, ngoba izinga likashukela egazini ngemuva kokuthola ukudla okunjalo kukhuphuka kancane futhi kancane, futhi futhi kunciphe kancane futhi ngaphandle kokugxuma okungazelelwe. Lokhu kuvumela abantu abanomlando wesifo sikashukela ukugcina ushukela wegazi ngaphansi kolawulo olunamandla.
Inkomba ye-glycemic yokuqonda kalula yayihlukaniswe ngamaqembu amathathu:
- amayunithi aphansi angama-10 - 40;
- isilinganiso 40-69 amayunithi
- amayunithi aphezulu e-≥70
Ngokuya ngendlela yokulungiselela amazambane, i-GI yayo nayo iyashintsha, kepha ngokuvamile, kukhulunywa ngayo ngemikhiqizo enenkomba ye-glycemic ephezulu.
Kepha akuyona yonke into elula, uma ulandela imithetho ethile bese uzihlomisa ngolwazi oluncane, khona-ke lo muthi ungaba etafuleni labantu abanesifo sikashukela.
Ngingawadla amazambane anesifo sikashukela?
Abantu abaningi bayangabaza usizo lwamazambane ngesifo sikashukela. Njengamanje, imifino ivuselelwe, kepha ngemikhawulo ebalulekile: kungenzeka ukuyidla kuphela ngesilinganiso esilinganiselwe futhi ngokuya ngenqubo ekhethekile yokupheka.
Izindlela Zokupheka
Kubantu abahlola njalo izinga likashukela egazini labo, kuyadingeka ukunamathela emthethweni oyisisekelo wokudla okunempilo - zama ukudla ukudla okuningi okunenkomba ephansi ye-glycemic.
Amazambane awayona eyalawo, kepha uma lo imifino “ulungiswe” ngokulungile, ukusetshenziswa kwawo okugcwele kuzodlula okuqukethwe kwesitashi okukuyo.
Izici zamakhemikhali zesitashi samazambane zishintsha kakhulu ngaphansi kwethonya lokushisa eliphakeme, amanzi, ubude kanye nezimo zokugcina, kanye nosayizi we-tubers uqobo. Ukufundwa kwalezi amaphethini kuzoholela ekuphenduleni okwanele komzimba we-insulin.
Amazambane abunjiwe, alungiselelwe ngendlela yendabuko, ane-GI ephezulu kakhulu, cishe amayunithi angama-85-90. Chips kanye namazambane athosiwe kuzoletha ingozi enkulu kwabanesifo sikashukela, ngoba i-GI yamazambane anjalo izokuba phakathi kwamayunithi angama-80.
Ama-fries aseFrance, ngaphezu kokukhuphuka ushukela, nawo azosiza ekutholeni isisindo, ekhulisa isimo ngomfutho wegazi ophakeme. Ngakho-ke, abantu abazimisele ngesimo sabo sempilo kufanele bagweme amazambane aphekwe ngalezi zindlela ezingenhla.
Ubhatata wejezi yindlela engcono kakhulu yesifo sikashukela
Isixazululo esifanelekile sokudla amazambane bekungaba imifino emincane ephekiwe esejeketini noma ebanjiwe, iphinde ibhakwe ngopende. Ama-tubers amancane noma aphakathi nendawo afanelekile ukulungiselela, ngoba aqukethe isitashi esincane kunamazambane amakhulu, futhi kunezinto eziningi zokulandela.
Izilimo eziyizigaxa ezigezwe kahle zidinga ukugcwaliswa ngenani elincane lamanzi (kuze kube yilapho sekumboziwe ngokuphelele), ngemuva kokubilisa, pheka imizuzu engama-25-30 ekushiseni okuphansi emanzini anosawoti omncane. Khama, ikhasi, inkathi ukunambitha bese ufaka inani elincane lamafutha zemifino angachaziwe.
Ingabe kufanelekile amazambane abilayo?
Ngokuqinisekile - yebo, kunjalo, ngoba lesi senzo esilula singakunciphisa kakhulu okuqukethwe kwesitashi kumazambane.Izilimo eziyizigaxa ezihlutshiwe futhi ezigeziwe kufanele zifakwe emanzini abandayo amahora angama-4-6 (noma ngaphezulu), kulokhu kuzokwanela ukuthi amazambane ashiye inani “elingadingekile” lesitashi.
Lapho-ke ama-tubers kufanele agezwe kahle futhi angabhakwa kuhhavini noma esitsheni, ngakho-ke umphumela ongemuhle wesitashi ukhishwa kakhulu.
Liphilile kangakanani ibhodwe elibilisiwe?
Inketho enhle yokudla amazambane wabantu abanesifo sikashukela ukubhaka imifino, kugcina izinto eziningi ezibalulekile zomkhondo ezinethonya lokuphulukisa umzimba wonke, ukuqinisa uhlelo lwe-vascular kanye nemisipha yenhliziyo.
Bhaka amazambane ngamakhambi
Ungabhaka amazambane ngezindlela ezahlukahlukene: kuhhavini wasemaphandleni, kanye neminye imifino noma inhlanzi, futhi upheke kubhaki oshesha kancane.
Amavidiyo ahlobene
Hlobo luni lwamazambane engingaludla nesifo sikashukela? Thola izimpendulo kuvidiyo:
Isifo sikashukela siyisifo esikhohlisayo kakhulu futhi esiyinkimbinkimbi, kepha lokhu akusona isigwebo, ungaphila naso ngokunempumelelo nangokuzimisela, okubaluleke kakhulu, funda ukulandela imithetho eyisisekelo yokudla okunempilo: khetha futhi upheke ukudla okuvunyelwe kahle, bese uphila impilo esebenzayo.
