Indlela Eyinhloko Yokuthuthukisa Impilo Yakho Futhi Kungenzeka Iphuzise Igazi Lakho I-Sugars
Ucwaningo oluningi lubonise ukuthi ukuphakama okukhulu kwezithelo nemifino kunganciphisa kakhulu ingozi ye-coronary disease and stroke, kanye nokuthuthukisa izinga lokulawula i-blood glucose kanye nengozi ephansi yokuthuthukisa uhlobo lwesifo sikashukela sohlobo lwesibili. Abantu abaningi bakholelwa ngokungalungile ukuthi uma benesifo sikashukela, abakwazi ukudla izithelo. Eqinisweni, ungafaka izithelo kuhlelo lwakho lokudla.
Njengoba ukuwa kusondela, kungani ungadli ama-apula amaningi? Imikhiqizo yasendaweni kanye neyonyaka iyashibhile futhi ngoba idinga isikhathi esincane sokuhamba kunciphisa umonakalo we-carbon, okungekho okukhulunywa ngakho kwandisa ukuhlanzeka.
Yini Okuqukethwe Komsoco we-Apple
Hlela ukugwema ama-apula amakhulu kakhulu, uyazi ukuthi abukeka sengathi babengeke bakhiqizwe ngokwemvelo. Lokho kungaqukatha ama-carbohydrate amaningi njengezimboni ezimbili zezithelo, okungekho okushiwo ukuthi sekutshalwe ukuthi kusetshenziswa izithako eziguquguqukayo. Kunalokho, khetha i-apula encane, ubukhulu bhola le-tennis. Faka i-apple emanzini wakho we-carbohydrate noma uyidle njenge-snack namanye amaprotheni - isipuni esingu-1 se-almond ibhotela, i-cashews encane, i-1 fat-fat shiese stick.
I-apula encane (i-4oz) iqukethe: ~ ama-calories angu-60, i-0g fat, i-15g ye- carbohydrate , i-fiber 3-4g, ishukela esingu-11g, i-.3g amaprotheni
Ama-apula aqukethe i-quercetin: i- Quercetin uhlobo lwe-phytochemical eyaziwa njenge-flavonoid.
Itholakala esikhunjeni se-apula. Ukucwaninga kwezilwane kanye nokucwaninga ngokusebenzisa amasiko esitokisi bathole ukuthi i-quercetin ingasiza ekuvikeleni eminye imikhakha yegazi futhi kusize ukubulala amangqamuzana omdlavuza. Ngokuphawulekayo, lezi zinhlobo zezifundo zingasikisela imiphumela emihle engasiza, kodwa azihlinzeki ubufakazi bokuthi imiphumela enjalo ingafinyelelwa kubantu.
Izifundo zokuqala ziphakamisa nokuthi i-quercetin ingasiza ekunciphiseni ingozi yesifo senhliziyo.
Ama-apula aqukethe i-Fiber Soluble
Ucwaningo luye lwabonisa ukuthi ukudla okucebile kwe-fibre e-soluble kungasiza ukwehlisa i-cholesterol. I-cholesterol, into efana namafutha e-waxy, iyinxenye eyinhloko kanye nesakhiwo sokwakha ama-compounds emzimbeni njenge-bile acids, ama-hormone e-steroid, kanye ne-vitamin D. Kodwa, i-cholesterol embi kakhulu (i-LDL) ingavala imishanguzo, okuholela ekutheni Yakha. Ukudla okunomsoco we- fiber kungasisiza ukukhipha i-cholesterol emzimbeni. Hlela ukungena okungenani ku-25-38g nsuku zonke.
Ama-apula angathatha izindima eziningi
Ama-apula ayikudla okunemisebenzi eningi kakhulu. Kungadliwa nganoma yisiphi isikhathi sosuku futhi kufakwe kuzo zonke izinhlobo zokudla. Hlanganisa ama-apula bese uwaphonsa e-oatmeal nge-sinamoni, noma ama-pancake okuphelele okusanhlamvu ne-yogurt nama-apple tincetu. Hlanganisa ama-apula athile esaladini lakho lesidlo sasemini noma ufake ama-apula ezitsheni zakho zokuhamba ukuze uhambisane namaprotheni afana nezinkukhu eziphekwe, i-turkey noma ingulube.
Kuthiwani Nge-Apple Cider Vinegar?
Ijusi elivela ema-apula lisetshenziselwa ukwenza i-apula cider uviniga. Ucwaningo olwanyatheliswa kuyi-Journal of Functional Foods lwathola ukuthi abantu abanempilo engozini ye- Type 2 yesifo sikashukela esine-8oz ye-Bragg Organic Apple Cider Vinegar Umphuzi Sweet Stevia amasonto angu-12 kwaholela ekunciphiseni okukhulu kokudla ushukela wegazi kunamaqembu okulawula.
Kodwa-ke, kwakungekho umehluko obalulekile emashukela egazi amahora amabili emva kokudla, noma i-hemoglobin A1C. Nakuba lokhu kungase kungabonakali ukuthi i-apula cider uviniga uyisisebenzi esimangalisayo sokulawulwa ushukela egazini (ngeshwa akekho ukudla okuyisignali), akuyona ingozi ekwengezeni i-apula cider uviniga ekudleni kwakho. Eqinisweni, abalobi basikisela ukuthi ukwengeza isipuni esisodwa nje nsuku zonke kungasiza ukunciphisa ukudla okushukela kwegazi. Gcoba i-apula cider uviniga kwisaladi esilandelayo noma uhambise amaprotheni wakho kuwo-kancane ihamba ngendlela ende.
> Imithombo:
> I-Linus Pauling Institute. Izithelo nemifino.
> I-American Cancer Society. Quercetin.
> UDaniels, uSteven. Ukudla nge-Navigator-usa.com I-Vinegar Beverage ibonisa ukuphathwa kwe-Sugar Management Potential.