Inkomba ye-glycemic yezaqathi

Igama elisetshenziswa ngabantu lokupholisa nemifino yewolintshi enempilo, ngokusho kososayensi, lilinganiselwa ngaphezu kwenkulungwane eyodwa. Iqiniso elimangalisayo ukuthi izaqathe ezimnandi zingenye yalemikhiqizo engavamile ukusetshenziswa kwayo esigulini se-endocrine kunezimpawu zayo. Kwelinye icala, lingadliwa ngaphandle kwemikhawulo, kwelinye - kuyadingeka ukubala amayunithi esinkwa. Yini enquma inkomba ye-glycemic of izaqathi? Ungayisebenzisa kanjani ezigulini ezinoshukela onesifo sokudla?

Isitshalo esimpande esisebenzayo esikhanyayo

E-Russia, izaqathi ezalethwa phesheya, ngokungafani namazambane, zamukelwa ngokushesha nangenjabulo. Abantu basheshe bayazisa imifino njengomkhiqizo wokudla obalulekile futhi ngasikhathi sinye ikhambi lokwelapha. Imifino yezimpande ye-Orange yaqala ukusetshenziswa njengento eqabulayo yezifo zegazi, amehlo, izinso, isibindi, ukuvuvukala namanxeba esikhunjeni.

Kumakherothi, ukuba khona kwe:

• amaprotheni - 1,3 g (ngaphezu kwe-zucchini);
• ama-carbohydrate - 7.0 g (ngaphansi kwama-beet);
• usawoti wamaminerali, i-sodium, i-potassium ne-calcium, ngokulandelana, i-21 mg, i-200 mg ne-51 mg (ngaphezu kweklabishi);
• i-Vitamin PP - 1.0 mg (le indawo yokuqala phakathi kwayo yonke imifino).

Ngaphezu kwalokho, kufakazelwa ukuthi umbala okhanyayo uqhakaza kangakanani, okuphezulu kokuqukethwe kwe-carotene ekwakhiweni kwawo. Emzimbeni, into ye-pigment ijika ibe yi-proitamin A. Ukudla i-18 g izaqathi ngosuku kunganelisa isidingo somuntu omdala se-retinol. Amafutha ne-cholesterol ezitshalweni zezimpande akukho.

Umgcini wegadi uqukethe:

• i-amino acid (i-asparagine);
• ama-enzyme (amylase, ama-catalase, ama-proteinase);
• Amavithamini B (B₁, In₂ I-0.65 mg ngayinye);
• ama-organic acids (i-folic, pantothenic, ascorbic aze afike ku-11.2 mg%).

Igama mayelana ujusi we-karoti

Isiphuzo esinemifino sinika umzimba amandla, sithuthukisa ukwakheka kwegazi. Ijusi le-karoti (yemvelo), ngaphandle koshukela ongeziwe, kumele kubalwe emayuniselweni esinkwa. I-1 XE iqukethe engxenyeni yengilazi (200 ml).

Ijusi le-karoti likhonjiswa ezigulini ngesikhathi sokululama, ngemuva kwezifo ezithathelwanayo, ngokufakwa kwenani elincane loju nobisi. Ama-Lotions avela emifino yemifino ayaphola amanxeba we-purulent nezilonda, ekwelapheni ukuvuvukala emgodini womlomo. Izaqathe ezintsha zingagcinwa futhi zisetshenziswe kumabala abuhlungu esikhunjeni.

Ukudla Okuphansi Kwe-Glycemic Index

Ukuthola ujusi we-karoti we-multivitamin, izinhlobo ezinezitshalo ezinde nezimpande ezimfishane zithathwa njengezifanele. ICarotel yakuqala inothile kakhulu ngamavithamini. Phakathi kwezinhlobonhlobo zakamuva, iNantes inezindawo ezinhle kakhulu zokunambitha, ngendlela yesilinda esivele sivele ngaphandle komgogodla. Izaqathe ezahlukahlukene zeChantane zinesimo sesigaxa eside. Unokungaguquguquki okungajwayelekile, ngenxa yokuthi unesipuni esihle.

Ukuvunwa kwenziwa maphakathi neRussia ekwindla (isigamu sokuqala). Izitshalo ezimpande kufanele zimbiwe ngokucophelela ngamafosholo engadini. Nyakazisa umhlaba kubo. Ukulimala kumele kulahlwe. Bayeke bome. Lungisa iziqongo (ngokuya ngezinga lempande yentamo) futhi, uma likhona, izimpande eziseceleni ezingenacala, ezingenamibala.

Ngokuvamile, kungcono ukugcina imifino emabhokisini enkuni ngesihlabathi esomile, endaweni epholile, emnyama. Izaqathi ezihlanjiwe, ezingagotshwa kahle zingafakwa eqandeni egumbini futhi zisebenzise bonke ubusika ukulungiselela izifundo zokuqala nezesibili.

Imifino yezimpande egqamile isetshenziswa nganoma yiluphi uhlobo (eluhlaza, othosiwe) nge-marinade, ophaya, ukudla okusemathinini, ama-meatball

Amehlo karoti onguchwepheshe wesifo sikashukela onesifo sikashukela

Ingxenye yezaqathe ezingavuthiwe (iphelele noma igrated) ngesilinganiso esifinyelela kuma-300 g ayidingi ukubalwa kumayunithi wesinkwa, ingu-100 Kcal. Yize wona, njengamabhungane, enambitheka kamnandi.

Ushizi kanye Recipe Isaladi Recipe

Izaqathi ezibilisiwe (200 g) zisikwa zibe yimichilo, ama-apula amasha (ama-200 g), ushizi ophekwe kashizi (ama-150 g) namaqanda ama-3 abilisiwe kufanele afakwe ku izaqathi ezibilisiwe. Chop anyanisi (100 g) bese uthela amanzi abilayo ukuze umunyu uphume kuwo. Izithako zihlanganiswa futhi zithosiwe ngo-ukhilimu omuncu ophansi noma imayonnaise. Isaladi lihlotshiswe ngamakhiwane e-carrot ebunjiwe ekuqaleni, amahlumela we-parsley, afafazwe ngamachizi ushizi ngaphezulu. Inani lamayunithi esinkwa ekukhonzeni okulinye licishe libe ngu-0,3 XE, atholakala kuma-carbohydrate ama-apula. Inani lengxenye yamandla - 175 Kcal.

Iresiphi yesaladi enekhalori ephansi yezaqathi ezintsha nethanga eliluhlaza

I-coar lehl i-300 g yemifino. Ngeza peas ekheniwe (100 g). Hlambulula futhi uhlanganise imifino (dill, iparsley, iminti, i-basil) - 100 g. Hlanganisa izithako kanye nesizini no-ukhilimu omuncu. Inani lemikhiqizo ekhonjisiwe ingeka-6 wamaladi. Njengoba usudlile eyodwa, ungakunaki ukubalwa kwe-XE.

Ukufaka inani elincane lekhilimu omuncu noma uwoyela wemifino ezitsheni zekherothi kuyadingeka

Isenzo samavithamini, ikakhulukazi i-retinol, senzeka kuphela endaweni enamafutha. Iziguli ezinesifo sikashukela zingadla izaqathe eziluhlaza cishe ngaphandle kwemikhawulo, ngenxa yokuba khona kwefayibha. Kukhona okuthe xaxa emifino kune-pulp ye-apple ebomvu. Izaqathi ezintsha, ezihlanganisiwe ezihlanganisiwe zengezwa cishe kuwo wonke amasaladi. I-fiber yemifino inciphisa inqubo yokwandisa amazinga kashukela.

Ubulukhuni besimo nge-GI izaqathe

Umqondo we- "glycemic index" usetshenziselwa ukuzulazula ezinhlotsheni zokudla, ukuqeda ukuhlukahluka kwezithako lapho kulungiswa izitsha. Kubalulekile ukwazi ukuthi imikhiqizo yeglucose yegazi ayikhuphulisi ushukela wegazi ukuya ku-15. Ibha yomngcele - amayunithi ayi-100 - ahlala noshukela omsulwa. Okuxakayo ukuthi emithonjeni ehlukahlukene ye-GI izaqathe zingaba ngu-35 no-85.

Konke kuncike ekuphekeni komkhiqizo. Izici ze-Absorption (okuqukethwe okunamafutha, ukuvumelana, izinga lokushisa) kunganciphisa ngokuhamba kwesikhathi isilinganiso sokungena kwama-carbohydrate egazini noma sikulule (kwandise). Isimo esinzima sama-izaqathe sisobala: i-GI eluhlaza futhi iphelele ilingana no-35, inkomba yokubiliswa okubunjiwe izofika ku-92. Inkomba yemifino egayiwe ephakeme kunkulu. Okunembe kakhudlwana amatafula akhombisa i-GI yomkhiqizo namazwana adingekayo ngalesi simo ngawo (abilisiwe noma afakwe i-grated).

Isifo sikashukela akufanele sikhohlwe izaqathi ezinempilo - iqhawe kokuqukethwe kwe-carotene

Inothisa umzimba ngama-vithamini A izaqathi adliwe ngamafutha (ukhilimu omuncu, uwoyela wemifino). Ukwanda kweglucose yegazi kuncike ekuphelele kokudla okudliwayo ngesikhathi sokudla. Ngaphezu kwalokho, futhi kusukela oda lokungena kwabo esiswini. Kunzima ukuhlola i-GI yokudla (isaladi, okokuqala, okwesibili, ne-dessert). Kepha kubalulekile ukuthi umuntu onesifo sikashukela azi ukuthi kuzokwenyuka ushukela ongakanani ngemuva kokudla.

Yize iqiniso lokuthi i-glycemic indices yemikhiqizo incike ezintweni eziningi (ubuchwepheshe bokupheka, inqubo yokuhlafuna), ayisebenzi. Izazi zezempilo zidale ukuhlukaniswa kokudla ngokuya ngomphumela wokudla emazingeni kashukela egazini. Ulwazi lwe-GI likuvumela ukuthi ukhulise futhi ucebise ekudleni kweziguli ezinesifo sikashukela.