Izinzuzo Eziphezulu Zezinsuku Zezinsuku, Kuchaziwe

-Delile

• Amaqiniso Ezinsuku Zokudla
• Izinzuzo Zezempilo Zezinsuku
• Nikeza Amathani we-Fibre
• Thuthukisa Impilo Yenhliziyo
• Qinisa Amathambo
• Thuthukisa uhlelo lwakho lokuzivikela komzimba
• Sebenza Njenge-Sweetener Enempilo
• Ungazithola Kanjani * Zonke * Izinzuzo Zezempilo Zezinsuku
• Buyekeza kwe-

Lapho ufika esitolo esikhulu ukuze uthenge kabusha ikhishi lakho ngesithelo esigcwele izakhamzimba, cishe ngokunganaki uphendula inqola yakho ibe ingxenye yokukhiqiza, lapho kuvame khona ama-apula, amawolintshi, namagilebhisi. Kodwa ngokwenza kanjalo, ungase uphuthelwe isithelo esisha esicashe eduze kwamagilebhisi omisiwe kanye nezihlahla emgwaqeni omkhulu: izinsuku.

Kunjalo: Yize imibimbi, inamathele, futhi ihlafuna njengezithelo ezomisiwe, amadethi amnandi ngokwemvelo athengiswa esimweni sawo esiluhlaza, esisha, kusho uKeri Gans, MS, R.D.N., C.D.N, ingcwethi yokudla Umumo Ilungu leBrain Trust. Esitolo sokudla, uvame ukuthola izinhlobo ezimbili zamadethi, ezinokuthungwa okwehluke kancane nokunambithekayo kepha amanani afanayo okunomsoco: IMedjool, usuku oluthambile oluhlukahlukene olunomswakama ophezulu nokunambitheka okumnandi, kanye noDeglet Noor, oyisigamu Ukwehluka kosuku olomile oluqukethe umswakama omncane kakhulu futhi olunokuphela kwamantongomane. Futhi ngalezo zimfanelo ezifiselekayo kuza izinzuzo ezimbalwa zezempilo.

Lapha, amaqiniso okondla kosuku odinga ukukwazi, kanye nezindlela ezivunyelwe uchwepheshe zokuzengeza epuletini lakho.

Amaqiniso Ezinsuku Zokudla

Ngesithelo esincanyana, amadethi agcwele amavithamini namaminerali, kufaka phakathi (kepha kungagcini lapho!) I-iron, i-potassium, i-magnesium, ne-B amavithamini. Futhi ngenkathi zinama-calories amaningi kanye ne-carbs, zigcwele i-fiber elungele wena. Ukuqhayisa cishe amagremu ama-2 we-fiber ngokusebenza ngakunye, izinsuku zingasiza ukukhuthaza ukugaya okunempilo nokunyakaza kwamathumbu. Lezi zithelo ezibukeka zithena nazo zigcwele ama-antioxidants alwa nezifo, afana ne-flavonoids nama-phenolic acid - womabili akhonjiswe ukuthi anciphisa ukuvuvukala emzimbeni - kepha ngaphezulu kukho konke lokhu ngomzuzwana.

Nali iphrofayela esheshayo yokondleka kwedethi eyodwa ye-Medjool (~24 amagremu), ngokusho koMnyango Wezolimo wase-United States:

• Amakholori angama-66.5
• 0.4 amagremu amaprotheni
• 0.04 amagremu amafutha
• 18 amagremu ama-carbohydrate
• 1.6 amagremu fibre
• 16 amagremu ushukela

Izinzuzo Zezempilo Zezinsuku

Nikeza Amathani we-Fibre

Izinsuku ezinkulu zokuhlomula ngezempilo ezibahambelile kungukuqukethwe kwabo kwefayibha. Cishe ezinsukwini ezine zeMedjool, uzothola u-6.7 amagremu wefayibha, noma ikota yesabelo esinconywayo sansuku zonke esingu-28-gram, ngokwe-USDA. Khumbula, i-fiber iyingxenye yokudla kwezitshalo engakwazi ukugayeka noma ukumuncwa, ngakho isiza ukunqwabelanisa indle yakho futhi iqinisekise ukuthi yonke into idlula emathunjini akho kahle, ngokusho kweMayo Clinic. Futhi, i-fiber ingasiza ekunciphiseni amazinga e-cholesterol, iqinise amazinga eglucose egazini ngokunciphisa ukumuncwa kukashukela, futhi ithuthukise impilo yokugaya ukudla, kusho uGans. Ngakho-ke uma ubheka ukulawula izinombolo zakho ezimbili, lesi sithelo singezakho. (Ukwengeza i-fiber eyengeziwe ekudleni kwakho ngaphandle kokulungisa ipuleti lakho, zama ukusebenzisa lawa maqhinga akhohlisayo esenzweni.)

Thuthukisa Impilo Yenhliziyo

Ubhanana kungaba umthombo we-potassium, kodwa akuzona ukuphela kwezithelo ezingakusiza ufeze isilinganiso sakho sansuku zonke. Munch ngezinsuku ezine zeMedjool, futhi uzobamba u-696 mg we-potassium, cishe amaphesenti angama-27 we-USDA anconywe ukudla okwanele kuka-2,600 mg ngosuku. Le minerali ayisizi izinso zakho nenhliziyo yakho kuphela ukuthi isebenze kahle, kodwa futhi idlala indima enkulu ekulawuleni umfutho wegazi, ngokusho kweNational Institutes of Health.

I-ICYDK, ukudla okuphezulu kwe-sodium kuhlotshaniswa nomfutho wegazi ophakeme (lapho amandla egazi ashaya izindonga zakho zomthambo mkhulu kunokujwayelekile). Uma ingcindezi ihlala iphezulu ngokuhamba kwesikhathi, ingaholela ekuhlaselweni yinhliziyo, isifo sohlangothi, noma ukwehluleka kwenhliziyo. Kodwa ngenhlanhla, uma udla i-potassium, imithambo yakho yegazi iyakhula futhi ukhipha i-sodium eningi ngomchamo wakho, kokubili okungasiza ukwehlisa umfutho wegazi, ngokusho kwe-NIH. (Okuhlobene: Izimbangela Ezivame Kakhulu Zokucindezela Kwegazi, Kuchaziwe)

Qinisa Amathambo

Izinsuku zingase zinganikezi kakhulu izakhi zokuqinisa amathambo - uyazi, i-calcium ne-vitamin D - kodwa aqukethe i-manganese ne-magnesium, egcina amathambo akho eqinile futhi enempilo, kusho uGans. Zombili lezi zakhi zomzimba zidlala indima ekwakheni amathambo, ngokusho kwe-NIH, kanti ucwaningo lukhombisile ukuthi ukudla i-magnesium ukudla kungathuthukisa ukuminyana kwamaminerali, okunganciphisa ubungozi bokuphuka kwethambo.

Noma kunjalo, izinsuku ezine ze-Medjool zihlinzeka ngamaphesenti angu-17 kuphela e-RDA ye-magnesium kanye namaphesenti angu-16 okudla okunconyiwe okwanele kwe-manganese, ngakho-ke cishe uzodinga ukwengeza eminye imithombo yalezo zakhi ekudleni kwakho ukuze ugcwalise lezo zibalo ze-USDA. Ukuze ugcwalise i-magnesium, nosh ngezimbewu zamathanga, imbewu ye-chia, noma ama-alimondi, futhi. Ukuze uthole i-quota ye-manganese, dla ama-hazelnuts noma ama-pecans. Noma zama ukushaya isitsha se-oatmeal (i-NIH ibala njengomunye wemithombo ephezulu yama-manganese) enezinsuku ezimbalwa zalezo zilungiso * nezingu- * ukuthola ukwanela kokubili izakhi zomzimba ngendlela emnandi ngokuphelele.

Thuthukisa uhlelo lwakho lokuzivikela komzimba

Kanye namavithamini namaminerali ayisihluthulelo, izinsuku zingumthombo omuhle wama-antioxidants, izinhlanganisela ezingasiza ekulweni nengcindezi yokulwa ne-oxidative ebangelwa ama-radicals amahhala (ama-molecule ayingozi, ngokweqile, angalimaza amaseli futhi akhuphule ukucindezeleka kwe-oxidative). Lapho la ma-radicals amahhala ekhula emangqamuzaneni, angalimaza amanye ama-molecule, okungase kwandise ingozi yomdlavuza, isifo senhliziyo, nesifo sohlangothi, ngokusho kweNational Cancer Institute. Ngaphezu kwalokho, ama-antioxidants atholakele enza ngcono ukusebenza kwamasosha omzimba ngokulwa nalezo zingcuphe zamahhala eziyingozi, ngokusho kwendatshana ephephabhukwini Immunopathologia Persa. (Okuhlobene: Ukuzivocavoca Kungasithuthukisa Kanjani Isistimu Yakho Yokuzivikela Emzimbeni)

"Umbuzo lapha ukuthi zingaki izinsuku ongadinga ukuzidla ukuze uthole inani elikhulu lama-antioxidants," kusho uGans. "Ngakho-ke uma udla izinsuku kuphela zalezo zinzuzo ze-antioxidant, ngicabanga ukuthi kungahle kube nokukhetha okungcono kokudla. Kodwa uma usebenzisa izinsuku esikhundleni sikashukela ojwayelekile wetafula, khona-ke kungenzeka ukuthi uthola ibhonasi eyengeziwe yokudla okunempilo ngokwama-antioxidants. ” Konke lokho ukusho ukuthi, ngaphezu kokungeza izinsuku ezimbalwa kupuleti lakho, cabanga ukudla okulula njalo kokunye ukudla okune-antioxidant, njengamajikijolo, ama-walnuts, nama-strawberry, ukuqinisa amasosha omzimba wakho - futhi mhlawumbe uvikele nomkhuhlane omubi .

Sebenza Njenge-Sweetener Enempilo

Kulungile, lokhu akuyona inzuzo yezempilo yezinsuku, kepha nakanjani kuyinzuzo okufanele uyisho. Usuku olulodwa lweMedjool luqukethe isisindo esingu-16 amagremu kashukela, ngakho-ke izithelo zilungele ukusetshenziswa esikhundleni sikashukela ojwayelekile wetafula, kusho uGans. (I-ICYDK, ushukela wetafula wuhlobo lukashukela olwengeziwe, lapho ludliwa ngokweqile, lungaholela kuhlobo lwesibili sikashukela nesifo senhliziyo, ngokusho kweCenters for Disease Control and Prevention.)

Ngenkathi lelo nani lisengabonakala likhulu impela, uGans ugcizelela ukuthi akuyona into okumele ukhathazeke ngayo. Uyachaza: "Uma udla izithelo, uzothola ushukela." "Kodwa kwenzeka ngokwemvelo, ngakho-ke kanye nalolo shukela kuza ezinye izinzuzo zezempilo ezisezithelweni zangempela." Ngakolunye uhlangothi, ushukela omhlophe ojwayelekile ongayengeza kuma-brownies akho kanye nemishayo yamandla ayinazo nhlobo izakhamzimba ezilungele wena, uyanezela. (PS nakhu ukwehlukaniswa komehluko phakathi kwamaswidi okwenziwa noshukela wangempela.)

Ungazithola Kanjani * Zonke * Izinzuzo Zezempilo Zezinsuku

Ngazo zonke izinzuzo zezempilo zamadethi, isithelo singase sibonakale njengesilandelayo ~ukudla okuphezulu ~. Kepha kuza nenkinga eyodwa enkulu: Okuqukethwe kwabo kwekhalori eliphakeme. Idethi eyodwa ye-Medjool iqukethe ama-calories angu-66.5, kuyilapho ukuphakelwa okuqhathaniswa kwamagilebhisi aluhlaza angenambewu kunama-calories angu-15.6 kuphela, ngokusho kwe-USDA. "Yebo, izinsuku zikulungele, kepha ungafuni ukungazinaki njengoba ungathanda esinye isithelo ngoba lokho kuzoba nama-calories amaningi kakhulu," kusho uGans.

Ngakho-ke uma uhlela ukwengeza amadethi esimisweni sakho sesikhathi sokudla, cabanga ukufaka isilinganiso sokudla kwakho ezinsukwini ezintathu kuphela, noma cishe ama-calories angama-200, ngasikhathi sinye, kusho uGans. "Kodwa-ke, imvamisa angizange ngiphakamise nje i-carbohydrate efana naleyo njengesidlo sakho," uyanezela. "Nganginamathela ezinsukwini ezimbili bese ngifaka ama-calories ayi-100 ama-pistachio noma ama-alimondi, noma ungathola ushizi wentambo."

Ngenkathi ukumunca izithelo zihlaza kungakusiza ukuthi uvune izinzuzo zezempilo zamadethi, ungesabi ukwenza ubuciko ngokusetshenziswa kwakho. Sika okumbalwa bese uwaxube ku-quinoa noma isaladi yebhali ukuze uthole izibhakela ezincane ezimbalwa zobumnandi noma uwafake nekinati noma ibhotela le-alimondi ukuze uthole uphudingi ongenashukela ocolisisiwe. Okungcono nokho, lahla usuku noma ezimbili ku-blender enezithelo nobisi ukuze uthole i-smoothie noma ubangeze kuqoqo lakho lamabhola wamandla, kuphakamisa amaGans. Kunoma ikuphi, ukusebenzisa izinsuku esikhundleni sikashukela kuzokhuphula izinga lesitsha sakho sobumnandi kanye * nomsoco.

Khumbula, ngeke ufinyelele kuyo yonke imigomo yakho yokudla okunempilo ngokumane udle izinsuku ezimbalwa ngosuku, kepha ziyanikeza ezinye amavithamini namaminerali abalulekile (ngokungafani noshukela ocwengekile), uyanezela. Futhi njengoba i-cliché ihamba, konke okuncane kuyasiza.

Buyekeza kwe-