Izithelo zingafakwa ekudleni okunomusa wesifo sikashukela. Zigcwele ukudla okunomsoco-amavithamini, amaminerali, ama-fibre, nama-antioxidants. Zithokozisa futhi ziqabula, zigcwalisa, futhi zengeza umbala ku-plate yakho. Isihluthulelo sokudla isithelo ukukhetha izinhlobo ezifanele kanye nobukhulu bendawo. Ngenxa yokuthi ingaqukatha ama-carbohydrate amaningi angathinta amazinga okushukela egazini lakho, awukwazi ukudla inani elingenamkhawulo yezithelo.
Izithelo Zokukhethwa Kwesifo Sikashukela Esihlukile-Ukudla Okungathandekayo
Yiziphi izithelo ezinhle zesifo sikashukela? Lokhu kungaba umbuzo onzima ukuphendula ngoba abantu abanesifo sikashukela banamathele ezidlweni ezihlukahlukene kanye namafilosofi uma kuziwa nokuphathwa kwesifo sikashukela ngokudla. Abanye abantu basebenzisa izinhlu zokushintshana, kanti abanye banamathele ekudleni okungezansi kwe-glycemic noma ukudla okuphansi kwe-carb. Ucabanga ukuthi abantu abaningi bafuna ukwazi ukuthi yiziphi izithelo ezine-carbs ezisezingeni eliphansi futhi zinikeza izinzuzo zezempilo ezingcono kakhulu zesifo sikashukela, kanti amajikijolo amahlanu alandelayo afanelwe ukukhanya.
Izithelo Ezinhlanu Eziphezulu ZeShukela
- Ama-Raspberries: Ngama-gramu angu-15 kuphela we-carbohydrate (1 ukukhetha kwezithelo) ekomishini elilodwa elikhonzayo, ama-raspberries anika inani eliphakeme kakhulu le-fiber yanoma iyiphi i-berry, i-8 gram. I-fibre yi-carbohydrate engasetshenziswanga eyasiza ekudonsa i-cholesterol kude nenhliziyo, ikusiza ukuba uzizwe ugcwele, futhi iyanciphise ukuthi ngokushesha ushukela wegazi lukhuphuka kanjani. Umbala obomvu we-Raspberries uvela ku-anthocyanins. Ucwaningo lubonisa ukuthi i-anthocyanins ingasiza ekuqedeni izifo ezithile ezingapheli, kuhlanganise nesifo senhliziyo.
- Ama-Blackberries: Aqukethe amagremu angu-15 we-carbohydrate enkomishini ye-3/4 ekhonzayo. Njengama-raspberries, banama-anthocyanin, njengoba kuboniswa ngendwangu ebomvu ejulile.
- I-Cranberries: Kukhona amagremu angu-15 we-carbohydrate kwelinye indebe ye-cranberries esisha. Ucwaningo luye lwabonisa ukuthi ama-cranberries angasiza ekunciphiseni i-LDL (noma i-cholesterol embi) futhi ikhulise i-HDL (noma ama-cholesterol amahle). Kodwa-ke, ushukela uvame ukungezwa kwimikhiqizo ye-cranberry yenza ama-cranberries angadluli, ngakho-ke kufanele uqiniseke ukuthi uhlola ushukela owengeziwe.
- Ama-Strawberries: Kunezinhlobo ezingu-15 g ze-carbohydrate ezinkomishini eziyi-1/4. Ama-strawberries angaphansi kwama-kilojoule futhi ane vithamini C ngaphezulu kathathu kunamanye amajikijolo kulolu hlu. Enye indebe yama-strawberries ine-vitamin C eningi njengenye indebe ye-orange juice. Zine-folic acid. Ngaphezu kwalokho, ama-strawberries anesisindo se-potassium futhi agcwele ama-antioxidants, anthocyanins, ne-quercetin.
- Ama-blueberries: Kukhona amagremu angu-15 we-carbohydrate engqungqutheleni engu-3/4. Ama-blueberries yi-berry ene-antioxidants kakhulu futhi aqukethe i-flavonoids ne-resveratrol.
Berry Izinzuzo
Amajikijolo aphansi ohlwini lwama-glycemic futhi agcwele ama-antioxidants, amavithamini, kanye ne-fiber. Amajikijolo angaba obomvu, obuluhlaza, noma obomvu, futhi lowo mbala uwuphawu lokuthi aqukethe izakhi ezinempilo. Amajikijolo kulula ukudla futhi angasetshenziswa njengomunandi othakazelisayo futhi onomsoco. Uwafafaze nge-cereal noma u-oatmeal noma ungawafaka emlonyeni wakho.
Ungayinciphisa kanjani Izindleko Zama-Fresh Berries?
Izindleko kuyinkinga lapho kuhlanganisa amajikijolo ekudleni kwakho okunomsoco. Noma kunjalo, uma besesikhathini, amanani angase aphansi kakhulu. Yibani futhi nibafake kamuva ukuze nithenge noma nithenge amajikijolo amaqhwa angenawo ushukela. Yikholelwa noma cha, amajikijolo amaqhwa angaba kuhle uma kungenjalo kangcono.
Baqhwaqwe ngokushisa okukhulu, okwakusho ukuthi amavithamini, amaminerali, kanye nambitheka abo asekuqaleni kwawo.
Kungase kube isilingo ukuthenga izinguqulo ezomile zalezi amajikijolo ngobuningi. Kodwa-ke, izinguqulo ezomile zine-carbohydrate engaphezulu kakhulu kunama-fresh. Amanzi asusiwe futhi isithelo sesincane.
> Imithombo:
> Basu A, Du M, Leyva MJ et al. Ama-blueberries Nciphisa Izinto Eziyingozi Emzimbeni Emadodeni Nabafazi Abanama-Metabolic Syndrome. I-Journal of Nutrition. 2010; 140 (9): 1582-1587.
> Basu A, uLyons TJ. Ama-Strawberries, ama-Blueberries, nama-Cranberries ku-Metabolic Syndrome: Izindlela zeMitholampilo. I-Journal of Agricultural and Food Chemistry . 2012; 60 (23): 5687-5692. i-doi: 10.1021 / jf203488k.
> Novotny JA, DJ Baer, Khoo C, Gebauer SK, Charron CS. I-Cranberry Juice Consumption Ihluleka Amakhamera Weengozi Ze-cardiometabolic, Kubandakanya Ukucindezelwa Kwegazi Nokujikeleza Amaphrotheni E-C-Acactive, Triglyceride, ne-Glucose Concentrations in Adult. I-Journal of Nutrition . 2015; 145 (6): 1185-1193. doi: 10.3945 / jn.114.203190.
> Wallace TC. I-Anthocyanins enesifo senhliziyo. Ukuthuthukiswa kokudla okunomsoco: I-International Review Journal . 2011; 2 (1): 1-7. i-doi: 10.3945 / an.110.000042.