Ithanga yimifino yendabuko yasekwindla esetshenziswayo hhayi ekuphekeni kuphela, kepha nakwezokwelapha. Ukusiza okukhulu akuyona kuphela uginindela kuphela, kodwa futhi nembewu ngaphakathi.
Lezi zokugcina ziyindawo yokugcina izinto ngamavithamini, amaminerali kanye nezinto zokulandela umkhondo.
Ziqukethe izinto zamakhemikhali ezinjeng: i-iron, ithusi, i-phosphorus, i-zinc, i-manganese, i-selenium, i-calcium, i-potassium, i-folic acid namanye ama-amino acid. Phakathi kwamavithamini amelwe yi-E, B, PP.
Ukusetshenziswa ngezikhathi ezithile kwalo mkhiqizo kunomthelela omuhle ekusebenzeni kwenhliziyo nemithambo yegazi, futhi kuvimbela nezifo zesinye, izinso kanye ne-Prostate. Uma ufisa, ungasebenzisa imbewu yethanga yesifo sikashukela sohlobo 2 ukulungiselela amasaladi, okusanhlamvu nezinye izitsha ezimnandi.
Inkomba ye-Glycemic
Okokuqala, kufanele kuphawulwe ukuthi lo mkhiqizo unenani eliphakeme lamandla.
I-100 g yembewu iqukethe ama-446 kcal. Leli nani libiza ama-carbohydrate amathathu kuphela.
Cishe ama-80% wamafutha angamafutha angama-mono and polyunsaturated.
Babhekwa njengomthombo ophambili wama-phytosterols, aziwa njengethuluzi elinamandla lokwehlisa i-cholesterol emzimbeni. Imbewu yethanga elikhulu futhi elimnandi linothile ngamakhemikhali ahlukahlukene wezimbiwa abandakanyeka ngenqubo yezinqubo eziningi ze-metabolic.
Inkomba ye-glycemic yembewu yethanga amayunithi angama-25. Lesi sibalo sithathwa njengephansi impela, okwenza imbewu yethanga iphephe ngokuphelele kubantu abanesifo sikashukela.
Ngingakwazi ukudla imbewu yethanga yesifo sikashukela sohlobo 2?
Isifo sikashukela yisifo esidinga indlela eqinile ekukhetheni ukudla, ngoba iningi lemikhiqizo abantu abanempilo abayithandayo ukuyidla inqatshelwe kwabanesifo sikashukela.
Lapho silungiselela ukudla okufanele, lezi ziguli kudingeka njalo zibheke ukuthi izithako ngazinye zithinta kanjani ushukela wegazi.
Enye ingxenye enjalo ithanga kanye nembewu yayo. Basiza ukugcina amazinga e-glucose anele. Ngaphezu kwalokho, imbewu yethanga inamandla okunikeza nokugcwalisa umzimba wesiguli ngefayibha ebalulekile.
Imbewu yethanga iqukethe i-fiber, ewusizo kakhulu kubantu abanesifo sikashukela ngoba ingagcina amazinga kashukela egazini emazingeni ajwayelekile. Kepha udinga ukwethula lo mkhiqizo ekudleni kweziguli ngesilinganiso esithile sokuqapha.
Lokhu kungenxa yokuthi umzimba ngamunye ungumuntu ngamunye futhi ubona imikhiqizo ehlukile. Kwabanye, imbewu yethanga iyasiza, kanti kwabanye inqatshelwe.
Ukunquma ukuthinteka komzimba kubo, udinga ukukudla futhi uqaphele amandla e-glucose egazini.
Lapho uthola imiphumela emihle, lo mkhiqizo ungasetshenziswa ngokuphephile ekudleni kwansuku zonke. Yiqiniso, ungakhohlwa ukugcina inani lezinsuku zethanga elikhonjisiwe.
Uma umzimba wenqaba ukubabona, khona-ke kungcono ukuyeka ngokuphelele ukusetshenziswa kwalesi sithako. Kumele kuqashelwe ukuthi ukusabela okunjalo akuvamile kakhulu.
Ngaphandle kokubaluleka kwembewu yethanga, akufanele uzisebenzise ngamanani angenamkhawulo. Noma kunjalo, okuqukethwe kwabo kwekhalori kuphezulu kakhulu, okungavusa isethi yesisindo eseqile.
Ochwepheshe batusa ukudla imbewu yethanga sikashukela cishe kabili ngesonto.
Inani elilinganiselwe elinjalo lizosiza umzimba wawo wonke umuntu onesifo sikashukela.
Ngaphezu kwalokho, kunconywa ukuthenga umkhiqizo osezingeni eliphakeme kuphela. Lapho uthenga imbewu yethanga, kufanele unake usuku lokuphelelwa yisikhathi.
Akunconyiwe ukuthenga umkhiqizo ofakwe ngaphezu kwenyanga edlule. Khetha izinto ezintsha kakhulu. Ngaphezu kwalokho, inani lezakhamzimba emikhiqizweni emidala liphansi kakhulu.
Imibandela yokusebenzisa
Njengoba wazi, lapho kunezinkinga nge-carbohydrate metabolism, ukungatheleleki komuntu kancane kancane kuyehla, okungaholela ezifweni zangasese.
Ukuze uthuthukise isimo somzimba ejwayelekile, udinga ukuguqula indlela odla ngayo ngokudla okuthile, okubandakanya imbewu yethanga.
Izitsha ezahlukahlukene zingalungiswa kubo, kodwa kaningi ziba isithako esiyinhloko kumasaladi. Lapho kukhona isifo sikashukela, kuvunyelwe ukusebenzisa imbewu yalesi sihlahla semifino, ngoba uma kunesidingo.
Izifo ze-urogenital nazo zingalashwa kusetshenziswa imbewu yethanga.Kunconywa ukuthi uzisebenzise ngendlela eyomile, kepha uma kunjalo musa ukunamathisela imbewu epanini.
Kungale ndlela kuphela lapho izinga likashukela lomzimba lingalinganiswa. Kubalulekile ukuqaphela ukuthi ngaphezu kwezimbewu, ungasebenzisa futhi ujusi wethanga, ongasizi kuphela ukwenza ushukela kube ngokwejwayelekile, kepha futhi uyasiza ekulweni namaphawundi awengeziwe.
Imiyalo ekhethekile
Ngaphandle kokuthi ungathenga lo mkhiqizo esitolo nasezimakethe, uma ufisa, ungazitholela wona ekhaya.
Ukuze wenze lokhu, susa imbewu emifino, hlambulula bese uyisula kuze kube yilapho ipulaki esele liyasuswa ngokuphelele.
Ngemuva kwalokho, beka umkhiqizo ophume ungqimba oluncane ephepheni bese uvumela ukoma amahora angama-24. Ngaphezu kwalokho, imbewu ingomiswa kuhhavini ekushiseni okungeqi ku-75 ° C. Okokuqala kudingeka zibekwe ephepheni lokubhaka elinengqimba elincanyana nelifana.
Setha izinga lokushisa elikhulu bese usula imbewu isikhashana sehora. Ngemuva kwalokho, mabayipholise bese beyibeka emigqonyeni evaliwe. Gcina indawo yokusebenza ephumela lapho eyomile noma esiqandisini. Njengomthetho, impilo yayo yeshalofu izinyanga ezimbalwa.
Imbewu ethosiwe ithanga ifana nemikhamba yamantongomane ekunambithekeni kwakho. Zingafakwa ku-khekhe, amasaladi, okusanhlamvu nezinye izitsha. Zi-analogue ezinhle kakhulu zama-walnuts kulabo abangayilimazi lo mkhiqizo.
Kunezindlela eziningana zokungeza imbewu yethanga ekudleni kwakho kwansuku zonke. Nazi ezinye zazo:
- ukugaya imbewu ethosiwe futhi bayifaka kuma-smoothies;
- ukusetshenziswa kwe-nucleoli yokulungiselela amasaladi, amasobho nezinhlamvu ezihlukahlukene;
- ukufaka isithako senkukhu eyosiwe.
Kumele kuqashelwe ukuthi imbewu yethanga yesifo sikashukela sohlobo lwesibili ilusizo kakhulu, njengezinye izingxenye zalo mswakama welanga. I-fiber, okuyisakhi esizuzisa kakhulu kulo mkhiqizo, isiza ekuhlanzeni umzimba ubuthi. Ngenxa yayo, ushukela owedlulele uyadedelwa.
Izinkinga nge-metabolism yama-carbohydrate, ayiguquki amandla abalulekile, kepha imane ihlale kungqimba olunamafutha. Kungenxa yalokhu ukuthi kuqhamuke amakhilogremu angeziwe nokuqongelela kwe-cholesterol emikhunjini, okuyilimazayo futhi kube nomthelela ekwakhiweni kwezifo eziyingozi.
Ukuze i-glucose inganqwabelani emzimbeni, kuyadingeka ukusebenzisa imbewu yethanga ngasikhathi sinye njengezinye izidakamizwa.
Lezi zithako zingadliwa zombili zisefomeni elicwengiwe, futhi zomisiwe, futhi zithosiwe.
Ungalungisa nesosi esimnandi esivela kulo mkhiqizo, esiyingxenye enhle yezitsha eziningi. Kwenziwa kusuka imbewu ehlutshiwe namafutha omnqumo. Ngaphezu kwalezi zithako, i-cilantro, iparsley, i-dill, isiphuzo selamula kanye negalikhi zengezwa kuso.
Namanje imbewu isetshenziselwa ukubhaka, engeza ezitsheni zenyama nasezinhlangothini. Isilinganiso esilinganiswayo semihla ngemihla somkhiqizo lapho kunezinkinga nge-pancreas cishe singama-55 g. Kungcono ukuthi usebenzise imbewu yesitshalo, eqoqwe kusukela izithelo zale gourd.
Akunconyelwe ukusebenzisa imbewu yesilonda se-peptic, ikakhulukazi ngesikhathi sokukhulisa, ngoba lokhu kungaholela ezinkingeni.
Imbewu zidinga ukuhlanzwa ngezipikili, kepha kungenzeki ngamazinyo, ngoba ukwakheka komkhiqizo kungalimaza kakhulu koqweqwe lwawo.
Lapho uthenga imbewu yethanga esitolo, ngaphambi kokuyisebenzisa, kunconywa ukuthi uzome ngokuphelele ukuze uzivikele ekuthelelekeni okungafuneki yizinto ezingena ngamagciwane.
Enye inzuzo ebalulekile ukuthi imbewu yalesi isivuno se-melon ingagcinwa isikhathi eside ngaphandle kwe-peel kunokuba nayo. Ngokucabanga lonke lolu lwazi olungenhla, kufanele kuqashelwe ukuthi umkhiqizo umlutha. Ngalesi sizathu, kuyathandeka ukukhawulela ukusetshenziswa kwabo ekudleni.
Amavidiyo ahlobene
Cishe ukuthi yiziphi izinhlobo zezimbewu ezingadliwa ngesifo sikashukela, ungafunda kule vidiyo:
Imbewu yethanga ingukudla okubalulekile okunenkomba ephansi ye-glycemic. Ngakho-ke, bavunyelwe ukusetshenziselwa ukupheka ngezifo zezinhlobo zombili. Ngenxa yezinto ezinenzuzo ekwakhekeni kwazo, ushukela wegazi ophakeme wehlisiwe futhi inhlala-kahle iyathuthuka.
Kodwa, ngaphandle kwalokhu, akudingekile ukuba usebenzise kabi imbewu yesiko, ngoba ngokumelene nalesi sizinda, inqubo yokulimala okukhulu kwe-mucosa yesisu ingavela. Futhi lokhu kusikisela ukuthi kunobungozi bokuhlakulela i-peptic ulcer noma i-gastritis. Ngaphambi kokuzisebenzisa, kungakuhle ukuthi uvakashele udokotela wakho ukuze uzokubonisana.
