IRapadura ingcono kunoshukela
-Delile
IRapadura inguswidi owenziwe ngejusi kamoba ominyene futhi, ngokungafani noshukela omhlophe, icebile ngezakhamzimba ezifana ne-calcium, i-magnesium, i-iron ne-potassium.
Ucezu oluncane lwe-rapadura olunama-30 g lunama-111 Kcal, futhi okulungile ukusebenzisa kuphela lelo nani ngosuku ukuze ungafaki isisindo. Ithiphu enhle ukudla i-rapadura ngemuva nje kokudla okukhulu njengokudla kwasemini, lapho uvame ukudla isaladi esitsheni esikhulu, esisiza ukunciphisa ukukhiqizwa kwamafutha okungalethwa i-rapadura sweet.
Izinzuzo zeRapadura
Ngenxa yokuqukethwe kwamavithamini namaminerali, ukusetshenziswa ngokulinganisela kwe-rapadura kuletha izinzuzo ezinjenge:
- Nikeza okuningi amandla okuqeqeshwa, ngokunotha kwama-calories;
- Vimbela i-anemia, ngoba iqukethe amavithamini wensimbi nama-B;
- Thuthukisa ukusebenza kwefayela le- isimiso sezinzwa ngenxa yokuba khona kwamavithamini B;
- Vimbela amajaqamba kanye namathambo, ngoba iqukethe i-calcium ne-phosphorus.
I-Rapadura engeze ukudla okunomsoco njengamantongomane, ukhukhunathi namantongomane kuletha izinzuzo ezithe xaxa zezempilo, kepha kubalulekile ukukhumbula ukuthi ukusetshenziswa kwayo kufanele kwenziwe ngamanani amancane ngosuku, ikakhulukazi ku-pre noma post-workout, noma njengamandla emvelo kusuka ekusebenzeni okude, okuhlala ngaphezu kwehora elingu-1. Bona okuningi ngoshukela wemvelo nama-sweeteners, futhi wazi ukuthi ukhethe muphi.
Ukwakhiwa Kwezomsoco
Ithebula elilandelayo likhombisa ukwakheka kokudla okunempilo okungu-100 g we-rapadura noshukela omhlophe, ukuqhathanisa izakhamzimba zalowo nalowo:
| Ubuningi: 100 g | URapadura | Ushukela Omhlophe |
| Amandla: | 352 kcal | 387 kcal |
| Ama-carbohydrate: | 90.8 kcal | 99.5 g |
| Amaprotheni: | 1 g | 0.3 g |
| Amafutha: | 0.1 g | 0 g |
| Izintambo: | 0 g | 0 g |
| I-calcium: | 30 mg | 4 mg |
| Insimbi: | 4.4 g | 0.1 mg |
| Magnesium: | 47 mg | 1 mg |
| Potassium: | 459 mg | 6 mg |
Kubalulekile ukukhumbula ukuthi, yize iphilile, i-rapadura akufanele idliwe ngokweqile, ngoba ingakhuphula ubungozi bezinkinga ezifana nokuzuza kwesisindo, i-triglycerides, i-cholesterol ephezulu kanye ne-glycemia. Akufanele futhi idliwe ngabantu abanesifo sikashukela, i-cholesterol ephezulu nesifo sezinso.
URapadura ngesikhathi sokuqeqeshwa unikeza amandla amaningi
I-Rapadura ingasetshenziswa njengomthombo osheshayo wamandla nezakhi zomzimba ezifundweni ezinde ezinokuguga okuningi, njengakwixesha lokugijima ibanga elide, ukunyathela ngonyawo, ukugwedla nokulwa nemidlalo. Ngenxa yokuthi inenkomba ephezulu ye-glycemic, amandla kashukela avela ku-rapadura amuncwa ngokushesha ngumzimba, okukuvumela ukuthi ugcine ukusebenza kwakho koqeqesho ngaphandle kokuzizwa usinda.
Ngakho-ke, ekuqeqeshweni okuhlala isikhathi esingaphezu kwehora elilodwa, ungadla ama-25 kuye kwangama-30 g we-rapadura ukugcwalisa amandla namaminerali, alahleka ngomjuluko. Ngaphezu kwe-rapadura, ijusi lomoba lingasetshenziswa futhi njengecebo lokunisela nokugcwalisa amandla ngokushesha. Bona amathiphu amaningi wokuthi yini ongayidla ku-pre and post Workout.
Bukela le vidiyo elandelayo bese ubona ukuthi ungasenza kanjani isiphuzo samandla okuzenzela ukuze uthuthukise ukujima kwakho:
Okuthunyelwe Okusha
Ingabe Ukuzivocavoca Kukusiza Ukwehlisa Isisindo? Iqiniso Elimangazayo
