Inani elikhulu lezinto ezisebenzayo ngokwemvelo zitholakala ezithelweni zezitshalo. Ukuba khona kwabo kuvumela izithelo ukuvikela ngokuphelele umzimba ezifweni ezahlukahlukene. Ngokwezincomo ze-WHO (World Health Organisation), okungenani izinhlobo ezi-3 kufanele zibe khona ekudleni komuntu omdala onempilo. Esigabeni sesisindo, lokhu kuyi-100 g ngosuku. Yiziphi izithelo ezingadliwa sikashukela futhi yiziphi ezingakwazi? Izithelo ezintsha, ezincibilikisiwe ezinoshukela kuzo noma izithelo ezomile - yini okufanele zikhethwe?
Isifo sikashukela sibheka izithelo
Ukuvunwa kwezithelo okuqoqwe ezihlahleni kuqukethe ama-carbohydrate, phakathi kwawo kukhona ushukela we-fructose. Izinto eziphilayo zinemiphumela ehlukile emazingeni kashukela egazini. I-glucose yezithelo zohlobo olufanayo, kodwa ezinhlobonhlobo ezahlukahlukene, isebenza ngokufanayo. I-100 g yama-apula amnandi noma amuncu azonyusa amazinga kashukela ngokulinganayo. Isibonelo, uJonathan une-ascorbic acid encane kune-Antonovka, kepha i-fructose iqukethe inani elifanayo. Ama-apula amnandi, njengawo omuncu, kufanele abhekwe amayunithi wesinkwa (i-XE) noma amakhalori.
Inganekwane evamile mayelana ne-fructose ukuthi i-fructose inyusa ushukela wegazi, i-fructose ayinakufakwa esikhundleni nge-glucose noma i-sucrose, ifakwa ngokushesha egazini (ngokushesha kunesitashi).
Izithelo zingahlukaniswa ngamaqembu alandelayo:
- ukuxazululwa kwabanesifo sikashukela;
- kuvunyelwe;
- engafuneki kuye.
Zonke, ngaphandle kokuqukatha, ziqukethe okubizwa ngokuthi ushukela osheshayo.
Iqembu lokuqala lifaka ama-apula, izithelo zomawolintshi, ama-apricots, ama-petshisi, i-kiwi, ama-cherries, ama-cherries, amapomegranati, imango. Kuvunyelwe kwabanesifo sikashukela ukudla uphayinaphu, iplamu, nobhanana. Ingxenye ebalulekile yomkhiqizo. Kufanele kube yi-2 XE ngosuku, futhi ihlukaniswe kabili ukwamukelwa. Kwizithelo ezivunyelwe, ungadla i-apula elilodwa eliphakathi nendawo ngesikhathi sokudla kwasekuseni nangesikhathi sokudla, nangesidlo sasemini - izithelo ezivunyelwe kabusha - ½ ingxenye ye-orange noma yamagilebhisi.
Ukudla ebusuku (ingilazi yobisi, isangweji) akunakubekelwa indawo nge-fructose. Ama-carbohydrate azothuthukisa ngokushesha ushukela wegazi futhi abuye awudedele ngokushesha. Maphakathi nobusuku, umuntu onesifo sikashukela angazizwa izimpawu ze-glycemia (ukubanda, ukwazi ukungakhathali, ukujuluka, ukubhuqa).
Hlobo luni lwezithelo olungenakwenzeka ngesifo sikashukela? Okuhlobene neqembu lokudla kwesitshalo okungafuneki ukudla - amakhiwane nama-Persimmons ngenxa yokuqukethwe kweglucose ephezulu. Kepha zinhle ngokuvimba ukuhlaselwa okubangelwa ushukela omncane wegazi.
Yini enye ezuzisa umuntu onesifo sikashukela: amajusi noma izithelo ezomile?
Amajusi wemvelo nawo aqukethe ushukela wezithelo, kepha ayancishwa, ngokungafani nezithelo zawo wonke, wezinto ezibalulekile zomzimba - izinto zefayibha nezokuqina. Ukuncipha kwe-Juicy kuzobuyisa kahle amazinga kashukela uma kwenzeka i-glycemia. Kepha i-fiber ebalulekile ekhona esitsheni sokudla iyabambezela ukumuncwa kwama-carbohydrate asheshayo.
Izithelo zezithelo ezivela kubakhiqizi zingaba ne-preservative - ushukela
Ushukela wezithelo kumajusi uba ngokoqobo. Ukugaya - kuphenduka isigaxa (amazambane abunjiwe, okuncibilikisiwe okunomkhiqizo) womkhiqizo ovunyelwe kwenza ukuthi kungafuneki isiguli sikashukela.
Ukuthandwa kwesiguli kufanele kube sohlangothini lwezitsha ezipholile, ezinzima nezinefrimu. Kodwa ukudla ukudla okubandayo njalo okunamafutha kuyingozi, ikakhulukazi kohlobo 2 sikashukela. Amafutha ayingozi abangela ukukhuluphala kwesisindo. Ukukhuluphala kuhambisana nokuqhekeka kwemithambo yegazi yi-cholesterol.
Isifo sikashukela kufanele sisatshintshwe yizici ezimbili zokuqala ezandisa izinqubo zokufaka esikhathini. Ngaye, ukuvinjelwa kusebenza ku-ketshezi noma iphalishi, ngenkathi kusitsha esishisayo. Izithelo, njengemifino, aziqukethe amanoni ne-cholesterol, ukuze zidliwe sikashukela.
Izithelo ezomisiwe zithathelwa indawo kangcono nezithelo ezintsha ezinamavithamini amaningi.
Eqinisweni, izithelo ezomisiwe ziguqulwa zaba amayunithi esinkwa - i-1 XE icishe ibe ngama-20 g. Lesi samba simele izingcezu ezingama-4-5 zama-apricots omisiwe noma umhluzi. Kunoma ikuphi, izithelo ezomisiwe zinempilo ukwedlula amaswidi namakhukhi anqatshelwe abanesifo sikashukela.
Mayelana Nezithelo Zesifo Sikashukela: Kusuka e-Apricot kuya ku-Apple
Uhlobo luni lwezithelo ushukela onalo? I-contraindication evame kakhulu ukusetshenziswa kwezithelo ezihlukile ukungabekezeleli kwabo.
Thayipha amawolintshi amabili kashukela- Ama-apricots nawo awanconywa kubantu abanezifo zesisu nabesifazane abakhulelwe. Izithelo zelanga, ezicebile ngamavithamini, zinomthelela ekuqineni kwemisipha, i-hematopoiesis esebenzayo nokukhula kwamaseli, kuqinisa uhlelo lwezinzwa. Umholi wezinto zamaminerali kuma-apricots yi-potassium. Ivuselela umsebenzi we-vascular system, iqinisa izicubu zenhliziyo. Abantu abasebenzisa njalo ama-apricots baphawula ukwehla kwenqubo yokuguga, ukuhlukunyezwa kwamandla, umoya opholile futhi ojabulayo. I-100 g yezithelo iqukethe ama-46 kcal.
- I-Orange isithelo sokulahlekelwa ngabantu abanesisindo, ifakiwe kuzo zonke izidlo. Izakhi zalo zivusa izinqubo ze-metabolic emzimbeni. I-Orange inconywa ukusetshenziswa ngohlobo 2 sikashukela sokunciphisa umzimba. Kubhekisela ku-citrus, okuqinisa amasosha omzimba, kunomphumela we-antiseptic. I-Orange isithelo esithandwa kakhulu phakathi kwezithelo zesifo sikashukela. Ngokuqukethwe kwe-caloric, kungokwesibili kuphela kumagilebhisi nosawoti, kuqukethe 38 kcal nge-100 g yomkhiqizo.
- Ngokusetshenziswa kwamagilebhisi, izinga le-cholesterol egazini liyancipha, umfutho wegazi uvama. Izakhi zalo (i-folic acid, i-potassium, i-pectin) zibamba iqhaza ku-metabolism. Amagilebhisi adliwa izifo zomlenze (i-vein blockage, cramps). Ukuqina kokukhiqizwa kwama-hormone nezimbali eziqukethwe amathumbu kwenzeka. Ukusetshenziswa ngokweqile kwezithelo ezinomunyu kungaholela ekucasukeni kwe-mucosa esiswini (ukushaya kwenhliziyo, ukushiswa kokuqukethwe okune-acidic). ½ ingxenye yamagilebhisi ngosuku yanele.
- Kufakazelwe ukuthi i-pey fiber kulula ukuyithwala umzimba futhi ingaphansi kwe-caloric kune-apple fiber. Isithelo saziwa ngempahla yaso, silungisa uhudo. Ngakho-ke, kubantu abaqunjelwa, i-pearl ayinconywa. Futhi, ungayidli esiswini esingenalutho.
- I-Exotic kiwi ingcono kune-citrus kokuqukethwe kwe-ascorbic acid. Enye yezithelo zayo ithatha indawo emithathu (ulamula, owolintshi kanye negilebhisi ehlanganisiwe). E-Kiwi, lonke iqembu lika-Vitamin B (B1, In2, In9), ukudlala indima ephambili kumetabolism.
- I-peach anti-stress nectarine (i-hybrid enamathambo angabonakali kahle nesikhumba esincane) igcina inesimo esijwayelekile sesikhumba. Esikhathini sikashukela, isikhumba sivame ukulahlekelwa umswakama futhi sihlushwa ukoma ukuphuma. Ukuqapha lapho uzisebenzisa kumele kuqashelwe ngoba peach yezithelo. Ama-kernels awo, njengama-plums, aqukethe i-hydrocyanic acid enobuthi futhi eyingozi. Amapheya ane-44 kcal nge-100 g yomkhiqizo.
- Izithelo ze-apile ze-Sour zinconywa ngomsebenzi wejusi we-gastric encishisiwe. I-gruel yezithelo ezintsha enezelwe ibhotela iphatha amanxeba angapholi futhi imifantu ezindaweni ezomile zesikhumba. Ama-apula asetshenziswa kabanzi ekwelashweni kokudla kwesiguli esinesifo sikashukela, ngoba izakhi zesithelo zivikela ku-atherosclerosis.
Izinzuzo zokukhuluphala kwama-apula
Ngemuva kokuqiniseka ngokusha kanye nekhwalithi yomkhiqizo, izithelo ezinesifo sikashukela zingadliwa njenge-dessert ngemuva kwesidlo esikhulu, noma ngesikhathi sokudla okulula. Ukusetshenziswa ngokucophelela kwemikhiqizo ye-carbohydrate kufanele kube sesikhathini sokubola ushukela esigulini. Iziguli zomnyango we-endocrinology zivame ukuqaphela ukuthi odokotela bazivumela izithelo kushukela ngemuva kokuthola isizinda esizinzile se-glycemic.
Izithelo Zokupheka Ezilula
Isaladi uhlobo lokudla oluhlanganisa izithelo eziningana ezinempilo. Ngaphezu kwalokho, ukulungiswa kwayo kungabizwa njengenqubo yokudala, njengoba kwenziwa kusetshenziswa imibala ehlukahlukene, bobunjwa nezingoma ezikhipha imizwelo eyakhayo. Ngokusho kwe-endocrinologists, isimo esihle esigulini esinesifo sikashukela siyinto ebalulekile ekusimamiseni i-glycemia yegazi.
Isaladi "ILanga" - i-1.2 XE noma i-184 kcal
Izingcezu ze-orange ehlutshiwe (100 g) zibe yizicucu, zixube izaqathe ezigayiwe (50 g), ufafaze imvuthuluka ye-nati (20 g). Ungasebenzisa noma yimaphi amantongomane.
Isaladi le-calorie - 1.1 XE noma i-202 kcal
Cwilisa ama-apula imizuzu engama-2-3 emanzini afakwe ngejusi kalamula. Lokhu kwenziwa ukuze bangabi mnyama kwisaladi. Bese usika ama-apula kanye ne-kiwi (50 g ngalinye) libe ama-cubes amancane. Faka amantongomane (15 g) kwinhlanganisela yezithelo. Faka isobho ngokhilimu omuncu ophansi onamafutha (50 g). Ingafakwa esikhundleni se-yogurt, i-kefir, i-ayisikhilimu.
Ukungeza izaqathi ezintsha ezigayiwe kwenza isaladi ibe yishukela likhulu. Imicu yemifino inciphisa ukufakwa kwe-carbohydrate iye egazini. Amasaladi angahlotshiswa ngembewu yamapomegranate, amaqabunga ama-mint. Ukufakwa kwesinamoni kunikeza imikhiqizo iphunga elimnandi, kugcizelela amanothi ezithelo futhi kusiza ukwehlisa ushukela wegazi. Imininingwane ebalulekile yokwakhiwa kwesaladi izitsha lapho kukhonzwa khona. Esitsheni ingilazi kanye ne-openwork kubukeka kukuthakazelisa ngokwengeziwe. Izithelo ezinesifo sikashukela ziyingxenye ebalulekile yokudla okunempilo nokunempilo.
