Ukudubula ummbila: izinzuzo nokulimaza kwe-popcorn kwabanesifo sikashukela

Ukukhetha kwemenyu yokudla ngokuya ngenkomba ye-glycemic kuvame ukwenziwa ngezizathu ezimbili.

Owokuqala yilapho umuntu ekhuluphele futhi elwela ukukunciphisa, yize kunjalo. Owesibili ubukhona besifo sikashukela mellitus I, II. Namuhla sizokhuluma ngokuthi kungenzeka yini ukudla izimbotshana kulezi zinhlobo zesifo sikashukela.

Kumele kuqashelwe ukuthi ngesifo sohlobo II, imifino ethile ayenqunyelwe ukuyidla ngamanani abalulekile, lokhu kuyasebenza nasemmbila. Kepha okususelwa kulo - i-popcorn, kufanelekile ukufakwa ngezikhathi ezithile kwimenyu yokudla.

Isifo sikashukela

Isifo sikashukela singokweqembu lezifo zohlelo lwe-endocrine, olwakhiwa ngenxa yokungapheleli noma ukungabikho ngokuphelele kwe-insulin.

Ngenxa yalokhu, ukuba khona kweglucose egazini kukhuphuka kakhulu. Imvamisa isifo sikashukela siwukugula okungalapheki. Kuhambisana nokuphazamiseka kwe-metabolic - i-carbohydrate, amafutha, amaminerali, amanzi-usawoti kanye ne-protein.

Ukuthuthuka kwalesi sifo kuholela ekusebenzeni kahle kwamanyikwe, okhiqiza ngokuqondile i-hormone (insulin). I-insulin yinto yeprotheni ekhiqizwa ama-pancreas. Umsebenzi oyinhloko we-hormone ukubamba iqhaza ezinqubweni ze-metabolic, okungukuthi ekuqhutshweni nasekuguqukeni okwalandela koshukela kube ushukela.

Ngemuva kwalokho ushukela ulethwa emangqamuzaneni. Futhi, i-hormone ibandakanyeka ekulawuleni ubukhona beshukela egazini. Abantu abaningi abanesifo sikashukela, naphezu kobucayi besifo, bahlala izinyo elimnandi futhi bafuna ukudla amaswidi ahlukahlukene. Ngakho-ke, bayazibuza - kungenzeka yini ukuthi badle ama-popcorn, futhi yimiphi imiphumela engenzeka ngenxa yesenzo esinjalo. Ukuphendula lo mbuzo ngokungenanjongo kuyinkinga impela.

Izinzuzo zePopcorn

Akuwona wonke umuntu owaziyo ukuthi ummbila uqukethe inani lamaminerali, amavithamini. Imikhiqizo yommbila inothile ngamavithamini we-B, ukuguquguquka, i-retinol, i-calcium, i-fiber yokudla ne-potassium. Lo bhontshisi ungowama-antioxidants aqinile anikezela okuphuma emzimbeni wemikhiqizo yokubola, kanye nokunciphisa ijubane inqubo yokuguga.

Ummbila kanye noPopcorn

Ummbila uqukethe cishe ama-80 g wama-carbohydrate ngamagremu ayi-100, esivumela ukuthi siwubize ngokuthi muhle. Kodwa-ke, ekwenzeni i-popcorn, inkomba yokubakhona kwama-carbohydrate kuyo iyanda ngenxa yokuhwamuka komswakama. Ukuze isiguli singalimazi imidlwane, kufanele siyilungiselele yona kuphela.

I-popcorn eyenziwe ngokwakho ihlukaniswa ngokuba khona kwamaminerali alandelayo, izinto ezisebenzayo:

• i-fiber;
• i-retinol;
• ama-polyphenols - ama-antioxidants wemvelo;
• Amavithamini e-B;
• i-magnesium
• uvithamini E;
• i-sodium;
• i-Vitamin PP;
• potaziyamu.

Ezigulini ezinesifo sikashukela sohlobo II isifo sikashukela, okuqukethwe okuphambili kwefayibha kubaluleke kakhulu, okuqinisekisa ukungena ngokulingana kweglucose egazini. Ukunquma ukusetshenziswa kwe-popcorn, udinga ukwazi i-GI yayo (inkomba ye-glycemic).

Inkomba ye-Glycemic

I-GI iyinkomba yokuqina kokukhuphuka koshukela wegazi ngesikhathi sokusetshenziswa komkhiqizo.

Iziguli kufanele zifake imikhiqizo enenkomba encane ye-glycemic kwimenyu yazo yokudla.

Lokhu kungenxa yokuthi ama-carbohydrate kule mikhiqizo aguqulwa abe amandla kancane kancane, futhi umuntu uyakwazi ukukusebenzisa ngaphandle kwemiphumela emibi emzimbeni.

Kufanele kuqashelwe ukuthi i-popcorn, enenkomba ye-glycemic yayo engama-85, abanesifo sikashukela kufanele badle ngokucophelela. Ngemuva kwakho konke, imikhiqizo "ephephile" ifaka phakathi i-GI yayo engeqi amayunithi angama-49. Zifakwa kwimenyu yansuku zonke yesiguli. Imikhiqizo enama-50-69 GI ingadliwa amahlandla ama-1-3 ngeviki ngezingxenye ezincane.

Imikhiqizo ene-GI yamayunithi angaphezu kwama-70 imelelwa ama-carbohydrate agaya ukudla kalula, okuqinisa kakhulu ubukhona be-glucose egazini.

Ngakho-ke, ama-popcorn ahlukaniswa ngokuba khona kwezinkomba ezilandelayo:

1. I-GI amayunithi angama-85;
2. okuqukethwe ikhalori nge-100 g yomkhiqizo ophelile ngu-401 kcal;
3. okuqukethwe ikhalori nge-100 g yomkhiqizo we-caramelized ngu-401 kcal.

Kuyavela ukuthi i-popcorn enoshukela kufanele idliwe kakhulu.

Amaphoyinti angathandeki

Akumele sikhohlwe ukuthi umkhiqizo othengwe noma owathengiswa ku-cafe ungaphansi kakhulu.

Lapha ungathenga ama-popcorn ngezithasiselo ezithile eziyingozi noma ushukela omhlophe. Ushukela omningi ungaholela ekuthini ungahambi kahle, kanti kwenqatshelwe ngokuphelele kwabanesifo sikashukela.

Ngaphezu kwalokho, zonke izinhlobo zokunambitheka, izithasiselo kunomthelela ongemuhle ekungavikelekeni komuntu, kanye nokusebenza okujwayelekile kwendlela yokugaya ukudla. Inqubo yokupheka emafutheni omifino inika umkhiqizo umkhiqizo ukhuphuke amakhalori amaningi.

Okubi okubalulekile kokufaka ama-popcorn kwimenyu kufaka:

1. okuqukethwe kwekhalori okwandisiwe kukhulisa amathuba okuthola isisindo somzimba, okuyinto engathandeki kwabanesifo sikashukela;
2. ukunambitheka kuyakwazi ukuphazamisa ukusebenza okujwayelekile kwendlela yokugaya ukudla;
3. umkhiqizo onosawoti, omnandi ubanga ukoma futhi uphazamisa ukuphuma okujwayelekile koketshezi okuvela emzimbeni.

Ukushiyeka okunjalo kuholela eqinisweni lokuthi akufiseleki ukuthi abanesifo sikashukela badle i-popepe.

Imiphumela yocwaningo

Lokhu kungenxa ye-diacetyl eyeqile, efakwe ngobuningi be-flavorings, okungadala ukwakheka kwe-bronchitis.

Abakhiqizi basebenzisa le nto ukwengeza ukunambitheka kwebhotela ku-popepe. Abantu abaphekayo basengozini enkulu. Imvamisa yokuphefumula intuthu enobuthi iminyaka eminingana, lesi sigaba sabantu siveza umzimba engozini enkulu.

Amavidiyo ahlobene

Uhlu olunwetshiwe lwemikhiqizo enqatshelwe abanesifo sikashukela:

Ukufingqa konke okungenhla, singaphetha ngokuthi ukunikeza impendulo engenakuphikiswa yombuzo - kungenzeka ukuthi ukudla ama-popcorn onesifo sikashukela kuyinkinga impela. Ummbila uqobo ung umkhiqizo onempilo kakhulu (ikakhulukazi i-cornmeal nephalishi), odokotela abancoma ngezikhathi ezithile kufaka phakathi abanesifo sikashukela ekudleni kwabo.

Ngakolunye uhlangothi, i-popcorn inenkomba ye-glycemic ephezulu, inkomba yayo ekhombisa ukufakwa kokufakwa kwalo mkhiqizo kwimenyu yokudla. Kunoma ikuphi, onesifo sikashukela kufanele ahambisane nomgomo wokuhleleka kwenhliziyo futhi abonane nodokotela ngaphambi kokudla i-popepe.