Ingabe Abantu Abanesifo Sikashukela Bangadla Amapheya?

-Delile

• Ngingadla amapheya?
• Izinzuzo ezijwayelekile zamapheya
• Izinzuzo zomsoco zamapheya
• Izinzuzo zabantu abanesifo sikashukela
• Eliphakathi kwePrickly nebhalsamu
• Yini inkomba ye-glycemic?
• Ukudla okunempilo kwesifo sikashukela
• Pear zokupheka
• Amapheya esaladini
• Amapheya njengesikhalazo
• Amapheya njengesidlo noma i-dessert
• I-prickly pear kanye nebhalsamu pear zokupheka
• Uzokhuluma nini nompetha
• Okubalulekile

Kunombono oyiphutha wokuthi labo abaphila nesifo sikashukela abakwazi ukudla izithelo. Izithelo ziqukethe ama-carbohydrate, abaningi abaphila nesifo sikashukela abangazama ukuwalawula. Kepha futhi zinamavithamini amaningi, amaminerali, nezakhamzimba ezinenzuzo ezinganikela ekudleni okunempilo.

Izithelo zinikeza izinzuzo eziningi zezempilo kubantu abanesifo sikashukela, yize kubalulekile ukugcina engqondweni izingxenye, ukusetshenziswa kwakho kwe-carbohydrate jikelele, kanye nenkomba ye-glycemic yokudla.

Amapheya angaba mnandi kakhulu futhi abe izithelo ezinhle ongazidla uma unesifo sikashukela. Izinzuzo zabo zokudla okunempilo zingakusiza ukuphatha lesi simo, njengoba ucwaningo oluningi lukhombisa. Amapheya nawo anenkomba ephansi ye-glycemic, ngakho-ke ngeke akhuphule i-glucose yegazi lakho ngokushesha okukhulu.

Ngingadla amapheya?

Ungadla amapheya uma unesifo sikashukela, inqobo nje uma ugcina izingxenye zakho engqondweni bese uzidla kanye nokunye ukudla okunomsoco. Amapheya anganelisa isidingo sakho sento emnandi ngenkathi enikeza nezinzuzo zokudla okunempilo.

Izinzuzo ezijwayelekile zamapheya

Amapheya angukudla okunomsoco novithamini okunezinzuzo eziningi zezempilo, kufaka phakathi:

• ukulwa nokuvuvukala
• esebenza njenge-antihyperglycemic
• ukusiza ngokugaya

Kunezinhlobo ezingaphezu kwenkulungwane zamapheya, kodwa kungenzeka ubone ingxenyana nje yalezi ezitholakalayo ezidayiswayo. Ezinye zezinhlobo zamapheya ezithandwa kakhulu ukusetshenziswa kokudla zifaka:

• UBartlett
• Bosc
• D'Anjou

Amapheya ase-Asia, afana nokuthungwa kwama-apula, anolunye uhlobo oluvamile. Okunye ukudla okubhalwe ukuthi "amapheya" empeleni akuyona ingxenye yohlobo olufanayo. I-prickly pear uhlobo lwe-cactus. Iphayiphu yebhalsamu yaziwa nangokuthi ikhabe elibabayo.

Ngokwesilinganiso, umuntu usebenzisa cishe amapheya amasha minyaka yonke.

Izinzuzo zomsoco zamapheya

Ngokuya nge, ipheya elilingana naphakathi liqukethe:

• Amakholori angu-101
• 27 amagremu (g) ​​ama-carbohydrate
• 5.5 g we-fiber (we-fiber awunakunyibilika, kanti amaphesenti angama-29 ancibilika)
• 7.65 g kavithamini C
• Ama-milligram angama-206 (mg) we-potassium

Amapheya aqukethe nama-antioxidants, i-fructose ne-sorbitol.

Inani elikhulu lokudla okunomsoco okuvela emapheya litholakala esikhunjeni. Ukuxebula ipheya kunganciphisa i-phonologic ne-ascorbic acid ngo.

Ipheya lebhalsamu, noma ikhabe elibabayo, akulona ipheya elijwayelekile, kodwa lingaba nentshisekelo kulabo abanesifo sikashukela ngenxa yezinzuzo ezithile zezempilo. Amavithamini alandelayo:

• C
• A
• E
• B-1
• B-2
• B-3
• B-9

Inamaminerali afana ne-potassium, calcium ne-zinc. Isithelo siqukethe ama-calories angu-241 nge-100 g ngayinye.

I-prickly pear cactus inemicu futhi iqukethe ama-antioxidants kanye ne-carotenoids.

Izinzuzo zabantu abanesifo sikashukela

Kunezifundo eziningi ezitholakalayo ezixhumanisa izinzuzo zezempilo namapheya, ikakhulukazi kulabo abanesifo sikashukela noma abasengozini yesifo sikashukela.

Omunye wahlola izinkulungwane zabantu abasengozini yesifo sikashukela sohlobo lwesibili futhi wathola ukuthi ukudla okunothe nge-anthocyanin, kufaka phakathi amapheya, kwehlisa ubungozi besifo sikashukela sohlobo 2.

Ukusetshenziswa kwezithelo eziphelele kuqhathaniswa nezinye izinhlobo zemikhiqizo yamapheya kungaba yinto ebalulekile ekukhuliseni izinzuzo zabo zezempilo kulabo abasengozini yesifo sikashukela. Kutholwe ukuthi ukudla izithelo okuphelele, njengamapheya, kwehlise ubungozi bohlobo lwesifo sikashukela sohlobo 2 kunokuphikisana nokudla njengejusi.

ekusetshenzisweni kwamapheya phakathi kwabantu abasengozini yokuthola uhlobo lwesifo sikashukela sohlobo lwesibili bathola ukuthi ukudla ama-apula namapheya kunciphisa ubungozi ngamaphesenti ayi-18.

Ukusetshenziswa kwamapheya kanye nokugcina ukudla okunempilo kungasiza nasekulawuleni isifo sikashukela esisekuqaleni.

Olunye ucwaningo luthole ukuthi amapheya kaBartlett noStarkrimson angasiza ekuvikeleni nasekulawuleni uhlobo lwesifo sikashukela uma sidliwe njengesithelo sonke. Ucwaningo luxhume ukusetshenziswa kwezithelo ekusizeni ukunciphisa isidingo noma isilinganiso semithi yesifo sikashukela kuma-prediabetes nasezigabeni zokuqala zikashukela.

Eliphakathi kwePrickly nebhalsamu

Lezi zitshalo aziyona ingxenye yohlobo lwamapheya, kodwa zibizwa ngokuthi "ipheya" futhi zingaba lusizo kulabo abanesifo sikashukela.

I-Prickly pear iyi-cactus futhi yaziwa ngokuthi yi-superfood ngabathile. Kunganciphisa amazinga kashukela egazini kulabo abane-type 2 yesifo sikashukela, kodwa alikho inani elibalulekile locwaningo olutholakalayo mayelana nalezi zinzuzo njengamanje.

Ipheyamu lebhalsamu ekwehliseni amazinga kashukela egazini, kepha abacwaningi badinga ukwenza izifundo eziningi zokwelashwa ukuqinisekisa izinzuzo zalo.

Yini inkomba ye-glycemic?

Inkomba ye-glycemic (GI) ingaba ithuluzi eliwusizo lokuhlola ukuthi ukudla okune-carbohydrate kukhuphula kanjani izinga lakho le-glucose. Ukugcina amazinga ejwayelekile we-glucose, kubalulekile ukuzama ukudla ukudla okusezingeni eliphansi noma eliphakathi le-GI ngangokunokwenzeka.

Isilinganiso se-GI sokudla okuthile sincike ezintweni eziningi, kufaka phakathi ukuthi kunamafutha amaningi kanye nefayibha kanye nendlela yokupheka, ukuvuthwa nokucutshungulwa kokudla.

Amapheya nezinye izithelo eziningi ziphansi ku-GI. Ipheya eliphakathi nendawo linamaphuzu we-GI angama-30, kuyilapho ama-apula enesilinganiso esifanayo se-GI kuma-36. Amajikijolo, ama-raspberries, nama-blueberries anezilinganiso eziphansi kunazo zonke ze-GI kuzo zonke izithelo, inkomishi eyodwa ngayinye ilinganiselwe kuma-25.

Okunye ukunikezwa okukodwa kwezithelo njengamapentshisi (56), ubhanana (52), namakhabe (72) isilinganiso njengokudla okuphakathi kwe-GI.

Ukudla okunempilo kwesifo sikashukela

Izithelo ziyingxenye eyodwa yokudla okunempilo uma unesifo sikashukela. Kufanele uqiniseke ukuthi ukufaka okunye ukudla okunomsoco njengengxenye yohlelo lwakho lokudla, kufaka phakathi amaprotheni anciphile, imifino, okusanhlamvu okuphelele.

Ukudla okulinganiselayo okufaka lezi zinto kuzokusiza uthole amavithamini, izakhamzimba, namaminerali owadingayo.

Ukulawulwa kwengxenye kubaluleke kakhulu ekudleni kwakho. Gcina ukukhonza osayizi engqondweni njengoba unquma ukuthi uzofaka malini kupuleti lakho ngesikhathi sokudla noma ngaphambi kokukhetha isidlo.

Ukugcina amazinga eglucose egazini lakho enempilo kubalulekile ekulawuleni isifo sikashukela, ngakho-ke hlukana nokudla okuzokwenyusa la mazinga, njengokudla okwenziwe ngokweqile namaswidi.

Pear zokupheka

Ungafaka amapheya kuzindlela zokupheka eziningi ezahlukahlukene. Nazi izindlela zokupheka ezimbalwa zokuzama ukuthi zisebenze kahle ekudleni okunempilo, okunempilo.

Amapheya esaladini

Le saladi ifaka i-arugula, ithini lamapheya, ama-walnuts, noshizi we-pecorino ngokugqoka amafutha omnqumo ebhalsamu. Izosebenza kahle eceleni kweprotheni emuncu emini noma kusihlwa.

Ukuphaka kuqukethe u-8 g wamafutha, u-7 g wama-carbohydrate, kanye no-2 g wamaprotheni. Iqukethe ne-170 mg ye-potassium ne-50 mg ye-phosphorus.

Amapheya njengesikhalazo

Ungajabulela ama-tarts ama-pear nezimbuzi amancane amancane ngamakhalori angama-90 kuphela, ama-4 g wamafutha, ama-11 g we-carbohydrate, kanye no-3 g wamaprotheni.

Lawa ma-tarts angaba ukwengeza okujabulisayo ekusakazeni kweholide noma isidlo esikhulu sokuya ephathini.

Amapheya njengesidlo noma i-dessert

Amapheya athosiwe ngesinamoni angafanela umthethosivivinywa wokudla okulula noma iswidi ekwindla noma ebusika. Udinga nje ukuphonsa ama-walnuts, imajarini, indawo enoshukela onsundu, nesinamoni ndawonye bese usebenzisa lokhu njengokuphonsa amapheya ayisithupha.

Ube usosa la mathanga agqoke kahle kuhhavini imizuzu engama-45.

I-prickly pear kanye nebhalsamu pear zokupheka

Ungaba nentshisekelo yokuzama ipheya eli-prickly ku-iresiphi, futhi kunezindlela eziningi eziguquguqukayo zokupheka i-cactus ngesidlo sasekuseni, isidlo sakusihlwa, ngisho neziphuzo.

Ipheya lebhalsamu lingadala imiphumela emibi, ngakho-ke khuluma nodokotela wakho ngaphambi kokupheka ngalo noma ukulidla ngenye indlela.

Uzokhuluma nini nompetha

Kubalulekile ukugcina amazinga kashukela egazini lakho ezinzile uma unesifo sikashukela. Kufanele wenze i-aphoyintimenti nodokotela wakho noma isazi sokudla okunempilo ukuze nixoxe ngokudla kwakho uma ubona ama-spikes noma idiphu kushukela wakho wegazi njalo.

Bangakusiza ukuthi wakhe uhlelo lokudla okunempilo olufaka ukudla okuphelele futhi lucacise izingxenye zokulawula amazinga kashukela egazini lakho.

Okubalulekile

Amapheya angukudla okumnandi futhi okwemvelo ongakufaka ekudleni okunempilo uma unesifo sikashukela. Bangakwazi ukuvimbela ukuqala kwesifo sikashukela noma ngisho nokusiza wena ukulawula izigaba zokuqala zesimo ngenxa yokuqukethwe okunomsoco.

Gcina usayizi wokuphaka engqondweni uma udla amapheya, futhi ulinganisele kokunye ukudla okunempilo njengamaprotheni anciphile nemifino ukugcina amazinga kashukela egazini lakho esezingeni eliphilile. Ungajabulela amapheya njengesithelo sonke noma uwafake kuzindlela zokupheka zokudla kanye nokudla okulula.