Ingabe Amakhekhe Elayisi Anempilo? Ukudla okunomsoco, amaKhalori nemiphumela yezempilo

-Delile

• Umsoco ophansi
• Ephansi kumaKhalori
• Imiphumela Yezempilo
• Ezinye Ziqukethe Izinhlamvu Eziphelele
• Iningi Alina-Gluten
• Kwangathi Ungakhuphula Ushukela Wegazi
• Ungazengeza Kanjani Ekudleni Kwakho
• Okusemqoka

Amaqebelengwane erayisi ayewukudla okuthandwayo ngesikhathi sokudla okunamafutha aphansi ngawo-1980 - kepha ungazibuza ukuthi ngabe kusafanele ubadle.

Yenziwe ngelayisi elikhukhumele licindezelwe ndawonye laba ikhekhe, amakhekhe erayisi avame ukudliwa njengezinto ezingena esikhundleni sekhalori eliphansi lesinkwa nabaqhekezi.

Ngenkathi izinhlobo ezinamakha zitholakala, uhlobo oluyisisekelo kakhulu lwenziwa ngelayisi kuphela futhi kwesinye isikhathi usawoti. Njengokulindelekile, abanakho ukunambitheka okuningi bebodwa.

Lo mbhalo uhlola umsoco nempilo yamakhekhe erayisi.

Umsoco ophansi

Amaqebelengwane erayisi empeleni ayilayisi nomoya futhi ngenxa yalokho awaziqhayisi ngephrofayili yezakhamzimba ehlaba umxhwele.

Ikhekhe elilodwa lelayisi elenziwe ngohlobo lwerayisi elinsundu (1):

• Amakholori: 35
• AmaCarbs: 7.3 amagremu
• Umucu: 0.4 amagremu
• Amaprotheni: 0.7 amagremu
• Amafutha: 0.3 amagremu
• I-Niacin: U-4% we-Reference Daily Intake (i-RDI)
• Magnesium: 3% we-RDI
• I-Phosphorus: 3% we-RDI
• I-Manganese: U-17% we-RDI

Futhi aqukethe amanani amancane kavithamini E, riboflavin, uvithamini B6, i-pantothenic acid, i-iron, i-potassium, i-zinc, ithusi ne-selenium (1).

Okuqukethwe kwabo kwe-sodium kuncike ekutheni kunosawoti yini.

Ngokwengeziwe, inqubo yelayisi ekhukhumezayo - njengoba isetshenziswa ekwenzeni amakhekhe erayisi - ikhonjisiwe yokwehlisa okuqukethwe kwelayisi okulwa ne-antioxidant ().

Khumbula ukuthi la maqiniso okunomsoco angamakhekhe elayisi alula kuphela. Izinhlobo ezinamakha zivame ukuba noshukela ongeziwe nezinye izithako.

Amakhekhe elayisi aphansi kumavithamini namaminerali abalulekile. Cishe azinamafutha futhi aqukethe amaprotheni amancane noma i-fiber.

Ephansi kumaKhalori

Ikhekhe elilodwa lelayisi (ama-9 amagremu) linama-khalori angama-35 - ikakhulukazi avela kuma-carbs (1).

Iningi labantu lidla amakhekhe erayisi esikhundleni sesinkwa noma ama-crackers, lawo womabili angaba ngama-calories aphezulu.

Isibonelo, ucezu olulodwa (amagremu angama-28) wesinkwa sikakolweni ophelele upakisha ama-calories angama-69. Ngakho-ke, ukufaka izingcezu ezimbili zesinkwa ngamakhekhe amabili erayisi kungakongela ama-calories ayi-68 (1, 3).

Kodwa-ke, uzophinde uphuthelwe ngamagremu ama-3 we-fiber nezakhi ezahlukahlukene.

Ngokwengeziwe, amakhekhe amabili erayisi ahlinzeka kuphela ngama-ounces angu-0.6 (18 amagremu) wokudla, uma kuqhathaniswa nama-ounces amabili (amagremu angama-56) ezincezu ezimbili zesinkwa. Empeleni, umehluko wekhalori ungabangelwa ukumane udle ukudla okuncane.

Eqinisweni, i-gram yegremu, amakhekhe erayisi anama-calories amaningi - cishe angama-210 ku-2-ounce (56-gram), uma kuqhathaniswa no-138 wesinkwa sikakolweni ophelele.

Ngokunjalo, i-ounce elilodwa (amagremu angama-28) wabaqhekezi bakakolweni ogcwele unama-khalori ayi-124. Ukube ubungamiselela inani elilinganayo lamaqebelengwane elayisi - amaqebelengwane amathathu elayisi, noma ama-gramu angama-27 - ubungadla amakhalori ayi-105 - ukonga amakhalori ayi-19 kuphela (1, 4).

Kungazizwa sengathi udla kakhulu ngoba umoya kumakhekhe erayisi usiza ukukwenza uzizwe ugcwele, kepha ukonga kwekhalori ngokushintshana ngamaqebelengwane elayisi wesinkwa noma ama-crackers kuncane - futhi kungenzeka ulahlekelwe yi-fiber nokunye okubalulekile izakhamzimba.

Ukunikezwa kwamaqebelengwane erayisi kunama-calories aphansi kunesinkwa noma ama-crackers, kepha umehluko mncane. Eqinisweni, igramu yegremu, amakhekhe erayisi angaba namakhalori amaningi. Futhi aphansi kwefayibha nezakhamzimba uma kuqhathaniswa nesinkwa sikakolweni wonke noma ama-crackers.

Imiphumela Yezempilo

Amakhekhe elayisi angaba nemiphumela emihle nemibi yezempilo.

Ezinye Ziqukethe Izinhlamvu Eziphelele

Amaqebelengwane erayisi avame ukwenziwa kusetshenziswa ilayisi elimpunga okusanhlamvu.

Ukudla okuphezulu okusanhlamvu kufakazelwe ukuthi kunciphisa ubungozi bezifo ezingamahlalakhona.

Ucwaningo olukhulu kubantu abangaphezu kwama-360,000 luthole ukuthi labo abadle okusanhlamvu okuphelele kakhulu - njengelayisi elinsundu - babenobungozi obuphansi be-17% bokufa kuzo zonke izimbangela, uma kuqhathaniswa nalabo abadla okusanhlamvu okumbalwa kakhulu ().

Ngokwengeziwe, ukusetshenziswa okusanhlamvu okuphelele kuxhunywe engcupheni ephansi yohlobo lwesifo sikashukela nokukhuluphala ngokweqile ().

Kodwa-ke, akuwona wonke amakhekhe erayisi asemakethe asebenzisa okusanhlamvu okuphelele, ngakho-ke funa “irayisi okusanhlamvu okusanhlamvu okugcwele” kwilebula ukuze uqiniseke ukuthi uthenga elifanele.

Iningi Alina-Gluten

Amakhekhe elayisi enziwe ngelayisi kuphela awanayo i-gluten.

Ezinye izinhlobo zifaka ibhali, i-kamut noma ezinye izinhlamvu eziqukethe i-gluten, ngakho-ke qiniseka ukuthi ufunda ilebula ngokucophelela uma unesifo se-celiac noma ukungabekezelelani kwe-gluten.

Ngokwengeziwe, amakhekhe erayisi ayatholakala kabanzi, okwenza kube inketho elula engenayo i-gluten kude nekhaya. Uma uzithola kwenye indawo lapho imikhiqizo yakho oyithandayo engenayo i-gluten ingatholakali, amakhekhe erayisi atholakala kuzo zonke izitolo ezijwayelekile zokudla.

Kwangathi Ungakhuphula Ushukela Wegazi

Amakhekhe elayisi angakhuphula ushukela egazini.

Inkomba ye-glycemic (GI) iyisilinganiso sokuthi ukudla kukhuphula masinyane kangakanani amazinga kashukela egazini lakho. Amaqebelengwane elayisi akhukhumele anezinga le-GI elingaphezulu kwama-70 - okubhekwa njenge-high-glycemic ().

Ngenkathi eminye imibiko ithi amakhekhe erayisi angaba nesilinganiso se-GI esifinyelela ku-91, akukho zincwadi zesayensi ezisekela le nombolo.

Akunandaba, ikakhulukazi ama-carbs ane-protein encane kakhulu ne-fiber ukunciphisa umphumela walezi carbs kushukela wakho wegazi.

Ukudla amaqebelengwane elayisi uwedwa kungenzeka kukhuphule ushukela wegazi ne-insulin yakho. Ukwenza buthaka umphumela wazo kushukela wakho wegazi, uwahlanganise namaprotheni, njengenyama, ushizi, i-hummus noma ibhotela le-nut, bese ufaka i-fiber ngendlela yezithelo noma imifino.

Amakhekhe elayisi enziwa ngokusanhlamvu okuphelele futhi imvamisa ayinayo i-gluten. Kodwa-ke, kungenzeka ukuthi bakhuphule ushukela wakho wegazi ngokushesha lapho bedliwa bebodwa.

Ungazengeza Kanjani Ekudleni Kwakho

Amakhekhe elayisi anama-calories aphansi, kanye ne-fiber namaprotheni. Amakholori amaningi avela kuma-carbs (1).

Ukuzihlanganisa ne-protein ne-fiber kungalinganisa umphumela wazo ongaba khona kushukela wakho wegazi.

Zama ukumatanisa amakhekhe elayisi ne:

• Ama-Hummus namakhukhamba asikiwe notamatisi
• Ushizi wokhilimu, isalmon ebhemayo namakhukhamba asikiwe
• Ubhontshisi wamantongomane nobhanana osikiwe
• Ibhotela le-alimondi nama-strawberry asikiwe
• I-Guacamole noshizi osikiwe
• Uturuki osikiwe notamatisi
• Ubhontshisi omhlophe usakazeka futhi ugoqwe
• Isaladi le-tuna nesilimo esidliwayo esinamagatsha anamanzi
• I-avocado ecubuziwe neqanda
• Utamatisi, i-basil ne-mozzarella

Amakholori amaningi kumakhekhe elayisi avela kuma-carbs. Ukulinganisela umphumela wazo kushukela wegazi lakho, uwahlanganise namaprotheni nefayibha.

Okusemqoka

Amakhekhe elayisi angaba nama-calories aphansi kunesinkwa kodwa futhi abe nefayibha ephansi kanye nezinye izakhi ezibalulekile.

Izinhlayiya ezingenalutho, ezigcwele okusanhlamvu zerayisi zingaba nempilo encane, kepha lokhu kudla okungenayo i-gluten kusengenzeka ukuthi kusakaze ushukela wegazi lakho. Ukulinganisa lo mphumela, kungcono ukubhanqa amakhekhe elayisi ne-protein ne-fiber.

Amakhekhe elayisi angaba ukudla okuvamile kokudla, kodwa ayikho inzuzo yangempela yokuwadla uma ungawathandi.