Okuqukethwe ushukela kuzithelo nemifino

Iqiniso lokuthi ushukela mubi lwaziwa yiwo wonke umuntu okuthi, okungenani, ngezinga elincane, alandele indlela yakhe yokudla futhi, ngokomthetho, unamathela kwimpilo enempilo. Futhi abezindaba basifaka ngokoqobo ngezindaba ezikhuluma ngobungozi boshukela empilweni naselulekweni lokuthi singawagwema kanjani amaswidi.

Ngemva kweminyaka eminingana ngifunda ukudla okunomsoco kanye nomthelela wako empilweni neminyaka yokuphila, mina ngokwami ​​ngabona ukuthi ushukela ungenye yezitha zokudla eziphambili zomuntu wanamuhla. Kodwa-ke, iningi lethu aliqondi ngaso sonke isikhathi ukuthi hlobo luni lukashukela, ngaziphi izilinganiso, ngaphansi kwaliphi igama nokuthi yimiphi imikhiqizo eyingozi empilweni.

Isibonelo, uju oluthandekayo oluningi aluyilutho nje kuphela ngaphandle kwe-glucose ne-fructose (okungenani kune-65% yazo ekudleni okumnandi). Ingilazi yesoda yezentengiso eyaziwayo iqukethe amathisipuni ayi-10 kashukela. Futhi inani likashukela ku-100 g we-pulp yekhabe ngu-5-10 g. Ingabe umangele? Uzibuza ukuthi ngabe kukhona ushukela ezithelo? Yebo unayo! Kepha akuwona wonke ushukela owenziwe ulingana.

Abafundi bami abaningi babuza ukuthi izithelo ziyingozi yini (phela, iningi lazo licebe kangaka ngoshukela), lapho kukhona ushukela omningi, futhi lapho kuncane khona, zingakanani izithelo ezingadliwa ngosuku ngaphandle kokulimaza impilo nosayizi wokhalo . Ngakho-ke, nginqume ukushicilela le ndatshana, engithemba ukuthi iyasiza ukuyithola.

Uyini ushukela kwizithelo nemifino

Kukhona iphuzu elilodwa lapho abezindaba nabasebenza kwezempilo bengacacisi kaningi: ushukela otholakala ekudleni okuphelele unempilo futhi uyadingeka kithi. Uthando lwamaswidi, oluvela kumuntu ngokwemvelo, lwaluhloselwe ukugcina impilo.

Ungakwazi futhi kufanele uqede izifiso zakho zemvelo zamaswidi ngezithelo ezintsha namajikijolo ngendlela yawo yemvelo. Ngisho izitshalo eziphelele, hhayi ujusi (ngisho osanda kukhanywa), i-puree noma yini. Izithelo eziphelele aziqukethe kuphela i-fructose, kepha futhi ne-fiber, amavithamini, amaminerali nezinye izinto ezibalulekile zamakhemikhali eziwusizo futhi ezibalulekile emzimbeni.

Khumbula ukuthi i-fructose iyi-monosaccharide. Igama elithi "fructose" ngokwalo lavela phakathi nekhulu lama-390 - isazi samakhemikhali uMiller saqala ukusisebenzisa ukuze sibhekisele kushukela ezithelweni. I-Fructose itholakala ngendlela engokwemvelo futhi engokwemvelo ezithelo, imifino, amajikijolo, izimpande. Ukusebenzisa le mikhiqizo nge-fructose ekubunjweni kwayo, umuntu ugcwele amandla. Kodwa-ke, kufanele kukhunjulwe ukuthi naphezu kweqiniso lokuthi i-fructose ne-glucose iqukethe inani elifanayo lamakhalori (cishe i-100 kcal nge-XNUMX g), i-fructose ayisuthi kancane. Okusho ukuthi, udinga ukudla imikhiqizo eminingi ngayo ekubunjweni ukuze uzwe umuzwa olangazelelwayo wokusutha. Futhi konke kungaba kuhle, kodwa umzimba wethu ungagcina amandla "ekugcineni" (ngesimo se-fatty deposits), futhi ungadlulisela i-fructose esibindi. Kodwa lesi "sipho" sesitho siyingozi kakhulu - njengotshwala, abacwaningi baseSpain bayaqinisekisa.

Kungakho imininingwane emayelana nokuqukethwe ushukela ezithelweni ibalulekile kubo bonke labo abanakekela ubuhle babo nempilo yabo.

Izinzuzo nokulinyazwa koshukela ezithelweni, amajikijolo nemifino

Ngemuva kwalolu lwazi, ungasheshi ukukhipha imithombo yemvelo ye-fructose emzimbeni wakho. Akuyona yonke into elula kangaka. Isibonelo, unjiniyela wohlelo lweBack2Fitness uSam Yasin uthe akakuboni kunengqondo ukuthi abantu abancipha emzimbeni badele izithelo, imifino kanye namajikijolo. Ngokusho komqeqeshi owaziwayo wokuzivocavoca umzimba, isitsha sezithelo sizuzisa kakhulu kunokulimaza okushukela okufakiwe ekwakhiweni kwawo.

Incazelo yalokhu ilula kakhulu: ngaphezu koshukela, imifino, izithelo, amajikijolo, izimpande ziqukethe inani elikhulu lamavithamini, amaminerali nezinye izinto eziwusizo. Futhi ezinye zezinhlobonhlobo zingaziqhayisa ngokuba khona kwama-phenols ekwakhiweni (lawa ma-antioxidants anganciphisa kakhulu ingozi yomdlavuza nezifo zenhliziyo).

Thatha ubhanana. Yebo, ubhanana uyisithelo esine-khalori ephezulu kakhulu (91 kcal nge-100 g), engaphansi kwesigaba sezithelo ezinoshukela omningi (12 g kashukela nge-100 g yomkhiqizo). Kepha iqukethe inani elikhulu le-magnesium ne-potassium. Futhi i-potassium, njengoba uyazi, inganciphisa ubungozi bokushaywa unhlangothi ngo-21% (lapho idla cishe ubhanana abathathu). Ubhanana uqukethe i-tryptophan, i-amino acid lapho kukhiqizwa khona i-hormone yenjabulo, injabulo nokwaneliseka, i-serotonin. Ngaphezu kwalokho, ubhanana ucebile nge-fiber, ngenxa yalokho okusiza ukujwayela inqubo yokuhlanza amathumbu.

Sinengxabano eyodwa enzima kakhulu "yokuthi" ukusetshenziswa kwemifino, izithelo, amajikijolo - le mikhiqizo "yemvelo" ikakhulukazi iqukethe amanzi kanye ne-fiber, futhi ukuhlushwa kukashukela kuphansi kakhulu kunanoma yimiphi imikhiqizo ehlanjululwe.

Ushukela “emaphaketheni wemvelo” noshukela ocwengekile: uyini umehluko

Ngomzamo wokwenza umkhiqizo wabo uthandeke kakhulu, abenzi bokudla basebenzisa izifiso zethu zemvelo zikashukela ngendlela yokuthi isiqale ukusilimaza kakhulu. Iqiniso ngukuthi ngesikhathi senqubo yokucwenga / yokuhluza, lapho ushukela ususwa "ekupakisheni kwemvelo" kwawo, ulahlekelwa ngamanzi, i-fiber futhi cishe zonke ezinye izakhi nezakhi. Konke okusele kwe- "kit yokuqala" ushukela noshukela kuphela.

Abakhiqizi bokudla bengeza lo shukela ominyene futhi onambithekayo cishe kukho konke ukudla - isinkwa, ukhilimu omuncu, amasoso, amajusi. Ngenxa yalokhu, ukudla okufakwa ushukela owengeziwe kuvame ukulayishwa ngamafutha angenampilo, usawoti, izivimbelakuvunda nemibala. Konke lokhu kwenza kungabi nempilo ngenxa yezizathu ezahlukahlukene, hhayi nje ushukela ongeziwe.

Ngomzamo wokwenza umkhiqizo wabo uthandeke kakhulu, abenzi bokudla basebenzisa izifiso zethu zemvelo zikashukela ngendlela yokuthi isiqale ukusilimaza kakhulu. Iqiniso ngukuthi ngesikhathi senqubo yokucwenga / yokuhluza, lapho ushukela ususwa "ekupakisheni kwemvelo" kwawo, ulahlekelwa ngamanzi, i-fiber futhi cishe zonke ezinye izakhi nezakhi. Konke okusele kwe- "kit yokuqala" ushukela noshukela kuphela.

Abakhiqizi bokudla bengeza lo shukela ominyene futhi onambithekayo cishe kukho konke ukudla - isinkwa, ukhilimu omuncu, amasoso, amajusi. Ngenxa yalokhu, ukudla okufakwa ushukela owengeziwe kuvame ukulayishwa ngamafutha angenampilo, usawoti, izivimbelakuvunda nemibala. Konke lokhu kwenza kungabi nempilo ngenxa yezizathu ezahlukahlukene, hhayi nje ushukela ongeziwe.

Ushukela ongeziwe

Inani elincane leshukela elengeziwe, ikakhulukazi uma ukudla kwenziwa ngokwalo, akubeki engcupheni enkulu yezempilo. Isibonelo, i-American Heart Association incoma ukuthi ingeqi leli nani likashukela olwengeziwe ngosuku:

- 6 amathisipuni abesifazane,

- 9 amathisipuni amadoda,

- 3 amathisipuni ezingane.

KODWA !!! Kubaluleke kakhulu ukuqonda ukuthi ushukela ungena emzimbeni wethu hhayi kuphela lapho sifaka amathisipuni ama-2 enkomishini yethu yasekuseni yekhofi. Ushukela owengeziwe utholakala cishe kukho konke ukudla okucutshungulwe ngezimboni, hhayi nje kuphela lokho okunambitheka njengoshukela (njengamakhukhi), kepha okunye kwakho kufaka:

• amasoso amasaladi ne-pasta,
• isobho elisemathinini,
• Ungadla futhi usakazeke,
• ama-marinade,
• iziphuzo ezibandayo,
• eminye imikhiqizo yenyama egayiwe (amasoseji, amasoseji, ubhekeni, ham),
• imikhiqizo yobisi,
• okusanhlamvu kwasekuseni nemigoqo yamandla.

Ngakho-ke, kuyadingeka ukucabangela le mikhiqizo uma ufuna ukulandela izincomo futhi ungeqi amazinga okusetshenziswa ushukela engiwachaze ngenhla.

Nasi isithombe esincane esibonisa ukuthi ushukela wengezwe kangakanani okunye ukudla okuqukethe:

Ushukela emifino

Ngiyavuma, umuntu odla imifino "emzimbeni" ungaphezu komthetho. Kodwa-ke, lokhu akusho ukuthi imifino, eyakha ukudla okuyinhloko kwabadla imifino kuphela, ayinashukela. I-Fructose ikhona emifino, kepha imvamisa iba ushukela omncane noma ophakathi. Ayikho imifino eminingi kakhulu enokuqukethwe okunoshukela omningi (isibonelo, ama-beet abilisiwe, utamatisi we-cherry, izaqathe, u-anyanisi yiyona ecebe kakhulu ngoshukela). Imifino icebile nge-fiber, evumela ukuthi ingene kancane. Futhi ngaphandle kwalokho, kunzima kakhulu ukudla inqwaba yemifino eluhlaza.

Kepha ngemifino esetshenzisiwe ngokushisa, isimo sihlukile. Lapho ukupheka, ukuthosa, isitshulu, ifayibha ekudleni kuyabhujiswa futhi ngalesi sikhathi umzimba ulahlekelwa yi- "regulator" yezinga le-glucose egazini nokumuncwa kwama-carbohydrate, i- "accelerator" yemetabolism. Ngenxa yalokhu, akufanele ulahle imifino esetshenzisiwe (ngaphezu kwalokho, ngenxa yokushoda kwenani elidingekayo lama-enzyme, akubona bonke abantu abakwazi ukuthenga ukudla okulula kwemifino eluhlaza), kubalulekile ukwazi inkomba yabo ye-glycemic.

Inkomba ye-glycemic isilinganiso sezinga lapho kufakwa khona ama-carbohydrate ekudleni futhi kwandise amazinga eglucose egazini. Ukudla okunenkomba ephezulu ye-glycemic kungakhuphula ngokushesha amazinga kashukela egazi, kanti ukudla okunenkomba ephansi ye-glycemic kukwenza kancane futhi "ngokuncane".

Izithelo Zoshukela Ophansi

Ngeke uthole izithelo ezingondli ngokuphelele futhi ezingenashukela. Kepha kunezithelo ezinokuqukethwe okushukela okuncane. Labo, ngenxa yezizathu zezempilo, badinga ukunciphisa inani likashukela abalisebenzisayo, futhi labo abaphupha ngokuncipha futhi ngasikhathi sinye abafuni ukuzincisha i-dessert ngesimo sesaladi lesithelo, bathanda ukuzitika ngabo.

I-Cranberries

Mhlawumbe wonke umuntu uyakhumbula ukuthi ebuntwaneni, ezingeni lokushisa eliphakeme, abazali bethu basidayisela ngesiphuzo esishisayo ngama-cranberries. Lesi siphuzo besimuncu impela, kepha ngemuva kwaso ekuseni, njengokungathi ngomlingo, isimo sempilo sathuthuka. Imayelana novithamini C ne-tannin. Ijusi, isiphuzo sezithelo, isiraphu, i-cranberry jelly - ukuvimbela okunamandla kwemikhuhlane. Ngaphezu kwalokho, lezi ziphuzo zinezici ezijwayelekile ze-tonic. Futhi konke lokhu ngesamba esincane soshukela ekwakhiweni.

Ulamula kanye nomcako

Lezi yizithelo ezinoshukela ophansi kakhulu. Zombili lezi “zihlobo” zicebile ngamavithamini C, B, A, aqukethe i-phosphorus, i-iron, i-calcium nezinye izinto eziningi eziwusizo. Uma ucabanga ukuthi ubukhulu bayo besenzo ukujabula ekuseni, unikeze "ubumuncu" itiye, ngabe wenza iphutha. I-lime kanye nelamula kuvame ukunconywa ngochwepheshe ukuthi bakufake ekudleni kwakho ukuvikela izifo zenhliziyo nemithambo yegazi, kanye nokwenza ngcono impilo yamazinyo nomgodi womlomo (sibonga i-calcium ne-phosphorus). Kukhona eyodwa kuphela "kodwa": kokubili i-lime nelamula ziqukethe ushukela omncane ekubunjweni, kepha lokhu kudla kungakhuphula ukudla.

Ama-Strawberries

Ama-Strawberries angabizwa ngomunye wabaphethe amarekhodi "amajikijolo" ngokuya ngamavithamini, amaminerali kanye nezakhamzimba. Ama-Strawberries acebile ngamavithamini B, u-vitamin C, i-iron, i-calcium ne-sodium. Ngasikhathi sinye, sinoshukela ophansi, futhi ungasetshenziswa kunoma yiluphi uhlobo nakunoma isiphi isidlo.

ikiwi

Lapho bebuzwa ukuthi yikuphi ukudla okunesilinganiso esincane soshukela, ochwepheshe nakanjani bangasho nge-kiwi. Ngaphandle kweqiniso lokuthi lesi sithelo siqukethe inani elikhulu likavithamini C (okungukuthi, i-kiwi iyisilwi esisebenza kahle emikhuhlane), ujusi waso uyi-antioxidant yemvelo. Futhi i-kiwi ingadliwa futhi kufanele isetshenziswe yisifo sikashukela. Ososayensi bathi lo mkhiqizo uyakwazi ukugcina "ijika likashukela" lisezingeni elifanele.

Okusajingijolo

Ama-raspberries, njengama-strawberries, aqhosha ngohlu oluhlaba umxhwele lwamavithamini, amaminerali kanye nezakhamzimba ekwakhiweni: uvithamini C, B3, B9, E, PP, potassium, magnesium, calcium, chlorine, anthocyanin substance (iqinisa ama-capillaries). Kungakho amajikijolo omabili eyisidlo nje esihlwabusayo nesiphephile sesibalo, nomuthi osebenza ngokugcwele, uma kudingeka.

Izithelo eziphezulu zikashukela

Vele, akufanele ususe ngokuphelele izithelo ezinoshukela ophakeme ekudleni. Bona, njengabancintisana nabo abancanyana, bayinqolobane yamavithamini. Noma kunjalo, inkomba yabo ye-glycemic iphezulu. Lokhu kusho ukuthi ngemuva kokudla izithelo ezinjalo, izinga likashukela egazini likhuphuka ngezinga elisheshayo. Ochwepheshe beluleka abanesifo sikashukela ukuthi banciphise ukuba khona kwalezi zithelo ekudleni (futhi kwesinye isikhathi ngisho nokuzenqaba ngokuphelele), futhi abantu abafuna ukunciphisa isisindo bazidla kancane futhi mhlawumbe ekuseni.

Amakhiwane

Amakhiwane isithelo esimangalisayo. Ngakolunye uhlangothi, iqukethe ushukela omningi. Kepha ngakolunye uhlangothi, kepha izithelo ze-ego (sikhuluma ngamakhiwane amasha) zingehlisa amazinga kashukela egazini. Ngokuqondene namakhiwane omisiwe, kukhona ushukela omningi kakhulu kuwo kunalawo amasha. Ngaphezu kwalokho, izithelo ezomisiwe ziqukethe i-fiber eningi.

Amagilebhisi

Nayi impendulo yombuzo - yimuphi umkhiqizo oqukethe ushukela omningi. Leli berry, kanye nepomegranati, amadethi, ubhanana, omisiwe, ungomunye wabaphethe amarekhodi wenani likashukela ekwakhiweni. Ngaphezu kwalokho, enye ye "grape" fructose ivutshelwa ngamagciwane asemathunjini (yingakho, ngemuva kokudla leli berry, kungaba nomuzwa wokuqunjelwa).

Ngasohlangothini oluhle, amagilebhisi acebile ngamavithamini A, C, E, B6, folates, phosphorus, flavonoids. Lezi zinto zezitshalo zingama-antioxidants anamandla. Yingakho amagilebhisi (kokubili efomini "bukhoma" nasekwakhiweni kwezimonyo) anconywa njengokuvimbela ukuguga ngaphambi kwesikhathi.

i-Mango

Bathi umango amabili ngosuku ukuvikela umdlavuza okuhle kakhulu. Kunezinhlobo ezingaphezu kuka-55 zomango eNdiya naseSri Lanka, kanti ngayinye yazo ithola ukusetshenziswa ekuphekeni nasemithini. Izithelo zikamango zicebile ku-vitamin C, amavithamini B, D, E. Ngaphezu kwalokho, zinenani elikhulu le-calcium, i-iron, i-phosphorus nama-amino acid. Kepha umango uqukethe nenqwaba kashukela.

i-lichee

Yebo, lo mkhiqizo awunalo inani elikhulu kunawo wonke likashukela, kodwa uchwepheshe uzokusho nakanjani lapho ekhuluma ngokuthi yiziphi izithelo eziqukethe ushukela omningi. Lesi sithelo esiyinkimbinkimbi asithandwa kakhulu eRussia. Iqiniso ukuthi kunzima kakhulu ukuligcina nokulihambisa. Kepha uma unenhlanhla yokuba umnikazi we- "plum yaseChina", khumbula ukuthi kanye nosizo olukhulu (okuyizifo ezingalashwa odokotela baseChina ngosizo lwe-lychee), i-lychee iqukethe ushukela omningi .

okusamathunduluka

Kanye nengxenye yeshukela ehloniphekile, ama-cherries aqukethe amavithamini amaningi awusizo ngesikhathi sokukhulelwa kanye ne-lactation - isibonelo, C, amavithamini eqembu B, PP, E, K. Ngaphezu kwalokho, ama-cherries acebile kuma-coumarins nama-oxycoumarins, ngenxa yalokho ziyindlela yokuvikela ukwakheka kwe-thrombus.

Itafula lokuqukethwe kukashukela ezithelweni nemifino

Ukwazi ukuthi ushukela unezithelo ezingakanani kuzosiza hhayi kuphela abantu abanesifo sikashukela, abesifazane abakhulelwe, noma abalandeli abashisekayo bezindlela zokuphila ezinempilo. Ngamunye wethu uyazi "ifomula" yokuvumelana: ukutholwa kwama-calories kufanele alingane nezindleko, futhi ngamunye wethu ufuna, uma kungenjalo angahambelani nezinkanuko zanamuhla zobuhle, okungenani abe nempilo futhi akwazi ukusebenza.

Izithelo zivame ukubonwa njengezinto ezinomsoco ngokuphelele - kungabonakala sengathi kuzoba nedlanzana lamagilebhisi phakathi kokudla. Vele, akukho lutho olwesabekayo oluzokwenzeka, kuphela okuqukethwe ikhalori ekudleni kwakho kwansuku zonke okuzokhula. Idlanzana lamagilebhisi liqukethe cishe ama-50-60 kcal. Futhi ukuze ushise wona la makhalori, udinga ukuhamba amakhilomitha ayi-1,5 ngesivinini esikhulu!

I-American Heart Association incoma amagremu angama-26 kashukela ngosuku kwabesifazane nama-gramu ayi-10 ngaphezulu kwabesilisa. Gcina lokhu engqondweni ngokuzayo lapho umphefumulo wakho ucela isaladi lezithelo.

Ungazibona izithelo etafuleni elingezansi ngokuqukethwe koshukela ophansi, nokuningi.