Ngabe ama-apula ayathinta amazinga esifo sikashukela namazinga kashukela egazini?

-Delile

• Ama-apula Anomsoco Futhi Ayagcwalisa
• Ama-apula aqukethe amaCarbs, kanye neFiber
• Ama-apula athinta kuphela amazinga eshukela egazi
• Ama-apula Anganciphisa Ukumelana Ne-insulini
• Ama-Antioxidants Atholakala Kuma-apula Anganciphisa Ubungozi Bakho Sikashukela
• Ingabe Isifo Sikashukela Kufanele Sidle Ama-apula?
• Ungawafaka kanjani ama-apula ekudleni kwakho
• Ungayihluza kanjani i-Apple
• Thatha Umlayezo Wekhaya

Ama-apula amnandi, anomsoco futhi kulula ukuwadla.

Ucwaningo lukhombisile ukuthi banezinzuzo eziningana zezempilo.

Kodwa-ke ama-apula aqukethe nama-carbs, athinta amazinga kashukela egazini.

Kodwa-ke, ama-carbs atholakala kuma-apula athinta umzimba wakho ngokuhlukile kunoshukela otholakala ekudleni okungenamsoco.

Lo mbhalo uchaza ukuthi ama-apula awathinta kanjani amazinga kashukela egazini nokuthi uwafaka kanjani ekudleni kwakho uma unesifo sikashukela.

Ama-apula Anomsoco Futhi Ayagcwalisa

Ama-apula angenye yezithelo ezithandwa kakhulu emhlabeni.

Futhi anomsoco kakhulu. Eqinisweni, ama-apula aphezulu ku-vitamin C, fiber kanye nama-antioxidants amaningana.

I-apula elilodwa eliphakathi liqukethe ama-calories angama-95, amagremu angama-25 ama-carbs no-14% wenani lansuku zonke likavithamini C (1).

Kuyathakazelisa ukuthi ingxenye enkulu yezakhamzimba ze-aphula itholakala esikhunjeni salo esimibalabala ().

Ngaphezu kwalokho, ama-apula aqukethe inani elikhulu lamanzi nefayibha, okubenza bagcwalise ngokumangazayo. Kungenzeka uneliseke ngemuva kokudla okukodwa ().

Ngezansi:

Ama-apula angumthombo omuhle we-fiber, uvithamini C nama-antioxidants. Futhi zikusiza uzizwe ugcwele ngaphandle kokudla amakhalori amaningi.

Ama-apula aqukethe amaCarbs, kanye neFiber

Uma unesifo sikashukela, ukugcina amathebhu ekudleni kwakho kwe-carbohydrate kubalulekile.

Lokho kungenxa yama-macronutrients amathathu - ama-carbs, amafutha namaprotheni - ama-carbs athinta kakhulu amazinga kashukela egazini lakho.

Lokho kuthiwa, akuwona wonke ama-carbs enziwe alingana. I-apula eliphakathi liqukethe amagremu angama-25 ama-carbs, kepha ama-4.4 awo ayi-fiber (1).

I-Fibre ibambezela ukugayeka nokumuncwa kwama-carbs, okudala ukuthi angaphiki amazinga kashukela egazini lakho ngokushesha okukhulu ().

Ucwaningo lukhombisa ukuthi i-fiber iyazivikela kuhlobo lwesifo sikashukela esingu-2, nokuthi izinhlobo eziningi ze-fiber zingathuthukisa ukulawula ushukela wegazi (5, 6).

Ngezansi:

Ama-apula aqukethe ama-carbs, angakhuphula amazinga kashukela egazini. Kodwa-ke, i-fiber ema-apula isiza ukuzinzisa amazinga kashukela egazini, ngaphezu kokunikeza ezinye izinzuzo zezempilo.

Ama-apula athinta kuphela amazinga eshukela egazi

Ama-apula aqukethe ushukela, kepha ushukela omningi otholakala kuma-apula yi-fructose.

Lapho i-fructose idliwe kwisithelo sonke, inomphumela omncane kakhulu emazingeni kashukela egazini ().

Futhi, i-fiber ema-apula ibambezela ukugayeka nokumuncwa koshukela. Lokhu kusho ukuthi ushukela ungena egazini kancane futhi awukhuphuli ngokushesha amazinga kashukela egazini ().

Ngaphezu kwalokho, ama-polyphenols, ayizinhlanganisela zezitshalo ezitholakala kuma-apula, abuye anciphise ukugayeka kwama-carbs futhi wehlise amazinga kashukela egazini ().

Inkomba ye-glycemic (GI) kanye nomthwalo we-glycemic (GL) kungamathuluzi awusizo wokukala ukuthi ukudla kuthinta kangakanani amazinga kashukela egazini ().

Ama-apula athole amaphuzu aphansi kuzo zombili izikali ze-GI ne-GL, okusho ukuthi adala ukukhuphuka okuncane kwamazinga kashukela egazini (10,).

Ucwaningo olulodwa lwabesifazane abakhuluphele abangu-12 luthole ukuthi amazinga kashukela egazi abe ngaphezu kuka-50% ngemuva kokudla isidlo nge-GL ephansi, uma kuqhathaniswa nokudla okune-GL ephezulu ().

Ngezansi:

Ama-apula anomthelela omncane emazingeni kashukela egazini futhi akunakwenzeka ukuthi abangele izipikili ezisheshayo kushukela wegazi, noma kubantu abanesifo sikashukela.

Ama-apula Anganciphisa Ukumelana Ne-insulini

Kunezinhlobo ezimbili zesifo sikashukela - uhlobo 1 nohlobo 2.

Uma unesifo sikashukela sohlobo 1, amanyikwe akho awakhiqizi i-insulin eyanele, i-hormone ehambisa ushukela egazini lakho iye kumaseli akho.

Uma unesifo sikashukela sohlobo 2, umzimba wakho ukhiqiza i-insulin kodwa amaseli akho amelana nawo. Lokhu kubizwa ngokuthi ukumelana ne-insulin ().

Ukudla ama-apula njalo kunganciphisa ukumelana ne-insulin, okufanele kuholele ekwehliseni amazinga kashukela egazini (,).

Lokhu kungenxa yokuthi ama-polyphenols ase-apula, atholakala ikakhulu esikhunjeni se-apula, avuselela amanyikwe akho ukuthi akhiphe i-insulin futhi asize amaseli akho athathe ushukela (,).

Ngezansi:

Ama-apula aqukethe izinhlanganisela zezitshalo ezingathuthukisa ukuzwela kwe-insulin futhi zinciphise ukumelana ne-insulin.

Ama-Antioxidants Atholakala Kuma-apula Anganciphisa Ubungozi Bakho Sikashukela

Ucwaningo oluningi luye lwathola ukuthi ukudla ama-apula kuhlotshaniswa nengozi ephansi yesifo sikashukela (, 15).

Ucwaningo oluthile lwathola ukuthi abesifazane abadla i-apula ngosuku babenobungozi obuphansi ngama-28% besifo sikashukela sohlobo 2 kunabesifazane abangawadli ama-apula ().

Kunezizathu eziningi ama-apula angasiza ekuvikeleni isifo sikashukela, kepha ama-antioxidants atholakala kuma-apula kungenzeka adlale indima enkulu.

Ama-antioxidants yizinto ezivimbela ukusabela kwamakhemikhali okuyingozi emzimbeni wakho. Zinezinzuzo eziningi zezempilo, kufaka phakathi ukuvikela umzimba wakho ezifweni ezingalapheki.

Inani elibalulekile lama-antioxidants alandelayo atholakala kuma-apula:

• I-Quercetin: Yehlisa ukugaya kwe-carb, okusiza ukuvimbela ama-spikes kashukela egazini ().
• I-Chlorogenic acid: Isiza umzimba wakho ukusebenzisa ushukela ngokuyimpumelelo (,).
• I-Phlorizin: Yehlisa ukumuncwa koshukela futhi yehlisa amazinga kashukela egazini (, 21).

Ukugxila okuphezulu kwama-antioxidants anenzuzo kutholakala kuma-apula we-Honeycrisp neRed Delicious ().

Ngezansi:

Ukudla ama-apula njalo kungasiza ekuvikeleni uhlobo lwesifo sikashukela sohlobo 2, kanye nokugcina amazinga kashukela egazini wakho eqinile.

Ingabe Isifo Sikashukela Kufanele Sidle Ama-apula?

Ama-apula ayisithelo esihle kakhulu ongasifaka ekudleni kwakho uma unesifo sikashukela.

Imihlahlandlela eminingi yokudla yabanesifo sikashukela incoma ukudla okubandakanya izithelo nemifino (23).

Izithelo nemifino kugcwele izakhamzimba ezinjengevithamini, amaminerali, ifayibha kanye nama-antioxidants.

Ngaphezu kwalokho, ukudla okunezithelo nemifino okuningi kuye kwaxhunyaniswa nezingozi eziphansi zezifo ezingamahlalakhona, njengesifo senhliziyo nomdlavuza (,, 26).

Eqinisweni, ukubuyekezwa kwezifundo eziyisishiyagalolunye kwathola ukuthi ukudla ngakunye kwezithelo ezazidliwa nsuku zonke kwaholela engcupheni ephansi engu-7% yesifo senhliziyo (27).

Ngenkathi ama-apula kungenakwenzeka ukuthi abangele ama-spikes emazingeni kashukela egazini, aqukethe ama-carbs. Uma ubala ama-carbs, qiniseka ukuthi uphendula ngamagremu angama-25 ama-carbs i-apula eliqukethe.

Futhi, qiniseka ukuthi uqapha ushukela wegazi lakho ngemuva kokudla ama-apula bese ubona ukuthi ukuthinta kanjani wena uqobo.

Ngezansi:

Ama-apula anomsoco kakhulu futhi anomthelela omncane emazingeni kashukela egazini. Ziphephile futhi ziphilile kubantu abanesifo sikashukela abangazijabulela njalo.

Ungawafaka kanjani ama-apula ekudleni kwakho

Ama-apula angukudla okumnandi nokunempilo ongakengeza ekudleni kwakho, noma ngabe unesifo sikashukela noma cha.

Nawa amanye amathiphu wabashukela abanesifo sikashukela ukufaka ama-apula ezinhlelweni zabo zokudla:

• Yidle iphelele: Ukuze uvune yonke imihlomulo yezempilo, yidla i-apula lonke. Ingxenye enkulu yezakhamzimba isesikhumbeni ().
• Gwema ijusi le-apula: Ijusi alinazo izinzuzo ezifanayo nesithelo sonke, ngoba liphakeme ngoshukela futhi alinayo i-fiber (,).
• Nciphisa ingxenye yakho: Namathela nge-apula elilodwa eliphakathi nendawo ngoba izingxenye ezinkulu zizokwandisa umthwalo we-glycemic ().
• Yandisa ukudla kwakho izithelo: Yandisa izithelo ozidla nsuku zonke usuku lonke ukuze ugcine ushukela wegazi lakho uzinzile.

Ungayihluza kanjani i-Apple

Thatha Umlayezo Wekhaya

Ama-apula aqukethe ama-carbs, kepha anomthelela omncane emazingeni kashukela egazi lapho edliwa njengesithelo sonke.

Zinomsoco kakhulu futhi ziyindlela enhle yokudla okunempilo.