Ama-apula angenakuphika okuhle kuwe-ikakhulukazi uma unesifo sikashukela. Izithelo ezithandayo ze-Fall zinamakhomikhali amaningi enhle. Ngaphezu kwalokho, ucwaningo luye lwaxhuma ama-apula ngezinzuzo ezithile zezempilo ezihlobene nesifo sikashukela.
Iphrofayili yokudla okunempilo yama-apula
I-apula encane (cishe ngobukhulu bebhola le-tennis) inikeza cishe: ama-khalori angu-60, ama-gram angu-16 we-carbohydrate nama-3 amagremu we-fiber.
Kukhona futhi umthombo omuhle wevithamini C. Ngaphezu kwalokho, ama-apula aqukethe i-quercetin, uhlobo lwe-phytochemical eyaziwa njenge-flavonoid, etholakala esikhunjeni sama-apula. Ukucwaninga kwezilwane kanye nokucwaninga ngokusebenzisa amasiko esitokisi bathole ukuthi i-quercetin ingasiza ekuvikeleni eminye imikhakha yegazi futhi kusize ukubulala amangqamuzana omdlavuza. Esifundweni sika-2015 kumagazini i- Pharmacognosy , abacwaningi bathola ukuthi i-quercetin ithuthukise ukugcoba kwe-glucose emangqamuzaneni nasezikhungwini zamathambo uma zifundwa emathinini okuhlola.
Ama-apula aqukethe i-fibre enesisindo-uhlobo olusiza ukugcina ugcwele, unciphisa ukumunca kwezakhi (njengokushukela) engxenyeni yakho yegazi, futhi kusiza ukwehlisa i-cholesterol yakho. Ngaphezu kokusiza ukulawula ushukela wegazi kanye nesibindi, umsebenzi we-fibre ohlangene ucatshangwa ukuthi unomphumela wokulwa nokuvuvukala ongasiza abantu abanesifo sikashukela ukuthi basheshe basheshe basheshe bafinyelele ngokushesha.
Ukuncoma kwansuku zonke okunconywe nge-fiber kunama-25 (kwabesifazane) kuya kuma-38 (ngamadoda) amagremu ngosuku.
I-apula ekhishwe isabalulekile kuwe, kodwa ngesikhumba i-apula inikeza amagremu ama-3 e-fibre-amaphesenti angaba ngu-12 wokudla okunconywe kwansuku zonke.
Ama-apula kanye nophando lwesifo sikashukela
Akunakuphika izithelo nemifino yiyona ingxenye ephilile futhi ebalulekile yokudla kuwo wonke umuntu, kuhlanganise nalabo abane- diabetes .
I-Dietetist Educator (i-RD) ne-Certified Registered Educator (i-CDE) eqinisekisiwe (CDE), i-Audrey Koltun, ithi: "Abantu abaningi abanesifo sikashukela bayesaba ukudla izithelo ngoba bacabanga ukuthi okuqukethwe okushukela akusiyo impilo yesifo sikashukela, kodwa izithelo zingaba yingxenye yesicwangciso sokudla sikashukela Ngenxa yokuthi i-fibre ephakeme kanye nokuqukethwe okunomsoco ophezulu, ukukhonza izithelo zonke kungangena ohlelweni lokudla ngaphandle kokubangela ukwanda okweqile kumashukela egazi. Uma nje kufakwa kwi-carbohydrate yonke yesidlo noma isidlo, kuhle kakhulu kanye nokukhetha okunomsoco kakhulu-ikakhulukazi njenge-dessert. "
Ukudla izithelo ezigcwele, kodwa ama-apula ikakhulukazi, ama-blueberries, namagilebhisi kuhlotshaniswa nengozi ephansi ye-type 2 yesifo sikashukela, ngokusho kwesifundo se-2013 esashicilelwe ku- BMJ . Qaphela, ukuthi ngokusho kwesifundo esifanayo, ukuphuza ijusi yezithelo kuhlobene nengozi ephezulu yesifo sikashukela .
Lokho kukhulunywa, izifundo ezimbalwa ziye zahlola umphumela wokuzivikela wejubane le-apula elifiphele ngesifo sikashukela (ngamagundane ebhodi). Ngonyaka owodwa wezi-2016 ku- BMC Complementary and Alternative Medicine, amagundane anesifo sikashukela esanikezwa amajubane e-apula afuzekile kanye ne-apula ikhasi elikhishwe izinsuku ezingu-21 babona ukuthi ukudla kwabo kwegazi kwegazi ne-cholesterol kunqamuka. Abacwaningi bathi imiphumela ibe nomphumela wokulwa nokuvuvukala, we-antioxidant.
Ama-apula agcwele ama-polyphenols, izakhi zezitshalo ezibonakala zivikela izifo ezihlukahlukene ezingapheli.
Khumbula ukuthi okuningi kwalolu cwaningo luba yi-epidemiological (ukubuka izitayela phakathi kwezinqwaba ezinkulu zomphakathi) noma kwenziwe ema-tubes nokuhlolwa kwamagundane. Ngakho-ke nakuba kungesiwo ubufakazi obuqine kakhulu lapho, buthembisa.
Ukupheka nge-apula
I-Munch ngezinhlobonhlobo zakho ze-apula oyintandokazi ngesandla, uphonsa ebhokisini le nut, noma ufake ama-apula akho ku-cereal eshisayo, i-yogurt, i-saladi, ne-dessert.
Apple Cinnamon Couscous Breakfast Porridge
I-Sweet and Crunch Fennel ne-Apple Salad
Ama-apula aqoshiwe ane-Olive Oil Crumble
Inothi Kusuka
Ama-apula yi-fibrous fruit choice ongayifaka ohlelweni lokudla lwesifo sikashukela. Lapho ukhetha ama-apula, uhambele izithelo ezincane (ubukhulu bhola le-tennis) bese ufaka ama-carbohydrate ohlelweni lwakho lokudla. Kukhona uphenyo oluthile oluxhumanisa izinzuzo ze-apula juice emajukeni anesifo sikashukela, noma kunjalo, kungcono kakhulu ukuba udle isithelo sonke ukuze ukwazi ukuthola zonke izintambo. Nciphisa ijusi ngezikhathi lapho ushukela wegazi lakho liphansi. Ijusi eliningi lingabangela ushukela wegazi ku-spike futhi lengeze amakholori kungabangela ukuzuza kwesisindo. Jabulela izinhlobo zakho ezihlukahlukene zohlobo lwe-apula ekuphekeni noma ocokiwe ngenye ibhotela le-nesinamoni-yum!
> Imithombo:
> I-American Cancer Society. Quercetin.
> Eid, H. et. al. I-molecular isenzo se-antidiabetic se-quercetin kuma-cell muscle cell muscle kanye ne-hepatocytes. I-Pharmacogn Mag. 2015 Jan-Mar; 11 (41): 74-81.
> Larsen, Holly. Izindlela ezilula zokuthuthukisa i-fibre ekudleni kwakho kwansuku zonke. I-Academy Yokudla Ne-Dietetics.
> Muraki, I. et. al. Ukusetshenziswa kwezithelo kanye nobungozi be-type 2 yesifo sikashukela: imiphumela evela kwizifundo ezintathu ze-longitudinal cohort. BMJ. 2013; 347: f5001
> Fathy, S. kanye namaDrees, E. Imiphumela yokuvikelwa kwejubane lama-apula aseGibhithe kanye ne-apula ikhasi elikhishwa kwi-lipid peroxidation, ama-enzyme anemikhiqizo e-antioxidant nesimo sokuvuvukala ku-rat pancreas yesifo sikashukela. I-BMC Complementary and Alternative Medicine. 2016; 16: 8.