Izinzuzo nezinzuzo: kungenzeka ukuthi udle i-halva nesifo sikashukela futhi ungaletha ziphi izinzuzo?

Ukuxilongwa kwesifo sikashukela i-mellitus kwenza abantu balahle unomphela ukudla kwabo okujwayelekile, ngaphandle kwawo yonke imikhiqizo enenkomba ye-glycemic ephezulu.

Uhlu lwemikhiqizo enqatshelwe lufaka: irayisi, amazambane, amakhukhi, imikhiqizo yebhotela evela kufulawa omhlophe, amaswidi, amanzi amnandi akhazimulayo. Ezimweni eziningi, ukwenqaba kwamaswidi okunikwa iziguli ngobunzima obukhulu.

Lokhu kuyiqiniso ikakhulukazi kuleyo mikhiqizo, ngaphandle kokunambitheka okuhle kakhulu, enezinto ezisebenzayo zomzimba. Ukudla okufana nalokhu kufaka phakathi i-halva, okuyisikhathi eside kuthathwa njengomthombo omuhle wamavithamini namaminerali. Ngakho-ke, ingabe ama-halva angasetshenziselwa ushukela?

Unyaka nonyaka, abakhiqizi abaningi ngokwengeziwe bahlanganyela ekukhiqizeni ama-halva aphansi amakhalori, angaqolwa ngezikhathi ezithile ngisho nabantu abanamazinga kashukela amaningi. Lezi yizindaba ezinhle kulabo abaye bangabaza sonke lesi sikhathi ukuthi ama-halva angadliwa yini sikashukela. Kodwa-ke, kufanelekile ukubheka ukuthi kude nazo zonke izinhlobo zalo mkhiqizo zingadliwa, kubalulekile ukufunda ukwahlukanisa ubumnandi obuyingozi nobuphilayo.

Zuza futhi ulimaze

Ukusetshenziswa kwe-halva kusiza umzimba ukubhekana ngempumelelo nama-pathologies amaningi, ngoba aqukethe amavithamini A, D, E no-B, kanye ne-folic acid, izakhi ezilandelwayo namaminerali.

Ngaphezu kwalokho, i-dessert yasempumalanga inezici ezilandelayo ezizuzisayo:

• kuvimbela ukuthuthukiswa kwe-pathologies yemithambo yegazi nenhliziyo;
• inciphisa ingozi yokufakwa emikhunjini yamapulangwe cholesterol;
• Kwejwayelekile ukulala;
• ibuyisela uhlelo lwezinzwa;
• kuthuthukisa inkumbulo futhi kuvuse ubuchopho;
• ibuyisela izinga le-acid, ithuthukise uhlelo lokugaya ukudla futhi ivimbele ukwakheka kwamangqamuzana omdlavuza.

Ngaphandle kokuthi i-halva iqukethe inani elikhulu lezinto eziwusizo, ngaphambi kokuyisebenzisa, kufanele unake ukulimala komkhiqizo. Ukusetshenziswa ngokweqile kwe-dessert enjalo kungaholela kusethi lamaphawundi angeziwe futhi nokukhuluphala ngokweqile. Ngakho-ke, iziguli ezithembela i-insulin zidinga ukusebenzisa i-halva ngokucophelela.

Ngingathola i-halva yesifo sikashukela sohlobo 2?

Namuhla, izitolo eziningi ezinkulu zineminyango ekhethekile enemikhiqizo yabanesifo sikashukela. Kulapho ungathola khona i-halva, engadliwa ngisho neziguli ezitholakala zinesifo sikashukela sohlobo 2. Esikhundleni sikashukela ogcotshwe njalo, lo mkhiqizo uqukethe i-fructose yokudla.

Ukungeza imikhiqizo ye-fructose ekudleni kwakho kunezinzuzo zako:

• i-fructose ingenye yezindawo ezinhle kakhulu zoshukela ezinambitheka okuhle;
• abanesifo sikashukela bangawasebenzisa amakhukhi, amaswidi namanye amaswidi ngaphandle kokukhathazeka ngokuthi amazinga kashukela angakhuphuka;
• ingozi yokuphelelwa kwamazinyo kwamazinyo kungazelelwe;
• isifo sikashukela asidingi i-insulin ukumunca i-fructose, ngokungafani noshukela ojwayelekile.

Ukudla ku-fructose nakho kufanele kube ngokulinganayo. Ngosuku, inani layo akufanele lidlule i-30 g. Ngaphandle kwalokho, umzimba uzoqala ukuwenza ngokuzimela uwucubungule ushukela, uvuza umuntu ngemiphumela engemihle.

Yini engingayidla nesifo sikashukela?

Uma isiguli esinesifo sikashukela sifuna ngempela amaswidi, khona-ke inketho engcono kune-halva eqinile enenkomba ye-glycemic ephansi imane nje ingatholakali. Ukuqamba umkhiqizo onjalo, i-insulin ayidingeki.

Isimo sansuku zonke se-halva singama-30 amagremu, anele ukuthola umphumela oyifunayo. Ukwelapha okuhle kuqukethe imbewu ethosiwe kanye namantongomane, i-fructose, impande ye-licorice (esetshenziswa njengezakhi ezinhle zegagasi) kanye ne-Whey ngesimo sempuphu esemhlabathini egreyidi.

Ukusetshenziswa kwama-halva anjalo, noma onesifo sikashukela sohlobo 2, ngeke kubonakale lapho kufundwa ushukela. Into ebaluleke kakhulu lapho ukhetha i-dessert emnandi ukunaka ukupakishwa, okukhombisa usuku oluqondile lokwenziwa nesikhathi sokuphelelwa yisikhathi, ukwakheka nenani lamafutha, amaprotheni nama-carbohydrate, kanye nokuqukethwe kwekhalori.

Izici zokusebenzisa

Iziguli ezihlaselwe yilesi sifo esikhohlisayo, lapho sikhetha i-halva, kuyadingeka ukutadisha ikhwalithi nokwakheka komkhiqizo. Akufanele ibe nezakhi ezisizayo eziyingozi.

Ushukela ojwayelekile uthatha indawo ye-fructose ezuzisa kakhulu, eyenza lo mkhiqizo ongaphandle uvikeleke ngokuphelele kwabanesifo sikashukela.

Ama-halva asezingeni eliphakeme nawemvelo athengiswa kuphela ekufakweni kwe-vacuum. Okubaluleke kakhulu usuku lokuphelelwa yisikhathi.

I-halva emisha ihlala inesakhiwo esithandekayo, kanti umkhiqizo ophelelwe yisikhathi uthatha umbala omnyama bese uqina. Emikhiqizweni esephelelwe yisikhathi, izinto ezilimazayo kokugaya ziqongelela ngokushesha.

Okuyingozi kakhulu i-cadmium etholakala ku-sunva eyonakalisiwe ye-sunva. Ingxenye enjalo enobuthi ithinta ukubekelwa phansi kwezinhlelo ezisebenzayo zomzimba.

Imithetho yokusebenzisa i-halva yohlobo 1 nohlobo 2 sikashukela:

• abanenkinga yokungezwani komzimba abanakudla ngaphezulu kwama-10 amagremu womkhiqizo ngosuku ukuze bagweme ukusabela okubi komzimba;
• kwenqatshelwe ukuhlanganisa i-halva yokudla nemikhiqizo efana noshizi, ushokoledi, iyogathi, inyama, i-kefir nobisi;
• ingxenye enkulu evunyelwe yamaswidi sikashukela ingama-30 amagremu.

Ungagcina zonke izinto eziwusizo zomkhiqizo inqobo nje uma zigcinwa esiqandisini noma egumbini lapho izinga lokushisa lingangeqi + 18 ° C. Ukuvimbela umkhiqizo ukuthi ungabi nesimo sezulu ngemuva kokuvula iphakethe, libeke esitsheni sengilazi bese ulivalela ngokuqinile ngesivalo.

Isobho elenziwe ekhaya labanesifo sikashukela

Isobho elimnandi, elalilungiswa ekhaya, liqhathaniswa kahle nekhwalithi ephezulu nokuphepha okusetshenziswa ngokuzayo. Kungcono ukupheka i-halva kusuka ezinhlamvini ze-sunflower ngokungeza okuncane kwe-oatmeal, uwoyela wemifino namanzi.

Ukupheka isobho esimnandi nokudla kuqukethe izigaba ezintathu:

1. lungisa isiraphu. Ukuze wenze lokhu, hlanganisa u-6 ml wamanzi no-60 ml woju oluwuketshezi, ingxube ephumayo ithunyelwa emlilweni bese uyipheka, uvuselele kancane kuze kutholakale isisindo esiningi;
2. gazinga amagremu angama-90 we-oatmeal epanini kuze kube yilapho ephenduka ukhilimu. Isithako esiphelile sizoqala ukukhipha amantongomane. Thela ama-30 ml kawoyela wemifino kufulawa uhlanganise kahle. Amagremu ama-300 wembewu athululelwa ku-mass ephumela, engaqale ichotshozwe nge-blender. Hlanganisa yonke into kahle bese uthosi eminye imizuzu emi-5;
3. uthele amanzi epanini lokuthosa nososa uju. Sisakaza isobho eliyiphutha libe isikhunta ngaphansi komshini wokucindezela amahora angu-12. Ukwelapha okuqediwe kufanele kudliwe izingcezu ezincane ngetiye elifudumele eliluhlaza ngaphandle koshukela.

Contraindication

Ama-allergener aphambili e-halva abhekwa njengembewu namantongomane. Uma isiguli sinokuphikiswa okukodwa kokunye kwalezi zithako, kuyodingeka sikushiye ukusetshenziswa kwalo mkhiqizo.

Ubumnandi baseMpumalanga ngokwabo buthathwa njengobunzima bokugaya.

Futhi njengoba abanesifo sikashukela bethikamezekile umsebenzi we-pancreatic, ukusetshenziswa kwe-halva okuvamisile kungaholela ekuqothulweni kanzima kohlelo lokugaya ukudla. Ngenxa yokuthi inokuqukethwe okwanele okwanele kwekhalori, lokhu kungaholela kusethi yenqwaba yamafutha athe xaxa.

Naphezu kwenani layo eliphakeme lamandla nokunambitheka okumnandi, lo mkhiqizo usiza ukukhulisa iphango. Uma isiguli singalawuli yonke inqubo yokudla, lokhu kungaholela emiphumeleni emibi, kufaka phakathi i-spikes engazelelwe emazingeni kashukela.

I-Fructose ibhekwa njengengxenye ephephile kuphela enanini elamukelekayo kubantu. Uma kwenzeka kuhlukunyezwa, lokhu kuhlanganiswa kungavusa ingozi yezempilo ebangelwa isenzo sikashukela ojwayelekile owenziwe ngesaga. Ngalesi sizathu, abantu abanesifo sikashukela kufanele baqaphele indlela abadla ngayo nsuku zonke.

IHalva i-contraindised in diabetesics ezinezifo ezilandelanayo ezilandelayo:

• isisindo esikhulu ngokweqile;
• umsebenzi wezinso ongonakalisiwe;
• ukungahambisani nezakhi zamaswidi;
• ukuvuvukala kohlelo lokugaya;
• ukuvuvukala okukhulu kwamanyikwe.

Inkomba ye-Glycemic

Kuliqiniso ukuphendula umbuzo wokuthi ngabe i-halva kungenzeka ngesifo sikashukela, inkomba yayo ye-glycemic izosiza. Lo mkhiqizo ugcwele amafutha emifino futhi unokuqukethwe okuphezulu kwekhalori.

Ngokusekelwe ezicini zeresiphi ngayinye, i-100 g yomkhiqizo iqukethe i-520-600 kcal. Ngasikhathi sinye, ama-60 g ama-carbohydrate, ama-15 g amaprotheni nama-40 g wamafutha akhona ku-halva.

Ubumnandi bugcotshwe ngokubalulekile kumzimba ngamunye ezinamafutha acid namavithamini, kanye nama-amino acid namaminerali azuzisayo.

Inkomba ye-glycemic ye-halva sunflower ingama-70. Ngokufanelekile ngoba inkomba ye-halva glycemic iphezulu, lo mkhiqizo kufanele udliwe ngezingxenye ezincane, ulawula ushukela wakho.

Amavidiyo ahlobene

Ngakho-ke, kungenzeka yini ukuthi udle i-halva enesifo sikashukela sohlobo 2. Futhi cishe zonke izinto zayo ezilusizo nezilimazayo zingatholakala kule vidiyo:

Ekuphetheni, singaphetha ngokuthi i-halva ejwayelekile kanye nesifo sikashukela sohlobo lwe-2 yizinto ezingahambisani, ngoba iqukethe ushukela. Uma usemzimbeni womuntu, ukwelashwa kungavusa ukugqwala okubukhali kushukela. Kungakho kungcono ukwenqaba i-dessert enjalo.

I-halva yesifo sikashukela sohlobo 2 ku-fructose ivunyelwe, engavuseleli ukwanda kwamazinga kashukela futhi izovikeleka ngokuphelele empilweni. Kungcono ukuthenga ubumnandi obuvela kubakhiqizi abathembekile abahlola ikhwalithi yemikhiqizo yabo.