Pucker up futhi uvune izinzuzo
Amamemu anomlando omude njengekhambi lomuntu we- type 2 sikashukela . Kodwa ingabe kukhona iqiniso kulokho okushiwo ukuthi i-lemon inezindawo zokwelapha?
Ama-Lemons anenzuzo eqondile kubantu abanesifo sikashukela kodwa ayilona ukwelashwa-konke.
Ukudla okunamakhemikhali
Ama-Lemons anevithamini C eningi njenge-orange. Ngenxa yalesi sizathu, zona kanye nezinye izithelo ze-citrus zithathwe ekuhambeni okude olwandle ukusiza ukuvimbela isifo esiyisifo esiwumphumela wesifo esivela ku-vitamin C.
Ama-Lemons nawo anesilinganiso sesithathu somshukela njengama-oranges, nakuba zombili izithelo ze-citrus zinenani elifanayo lama-carbohydrate.
Amamoni kanye nesifo sikashukela
I-American American Diabetes Association ihlanganisa ama-lemons ohlwini lwazo eziphezulu kakhulu ngenxa yefayibhile elungelekile kanye nenani eliphakeme levithamini C. Zombili i-fibre e-soluble ne-vitamin C ingabasiza abantu abanesifo sikashukela. Ama-Lemons nawo ane- index ephansi ye- glycemic , kanti ezinye izifundo zibonisa ukuthi i-lemon ingase ihlehlise uhla lwe-glycemic lokunye ukudla.
Uma kuziwa ekucwaningeni ngenzuzo yokudla i-lemon yesifo sikashukela, kuncane kakhulu ukuyibuyisela emuva. Ukuhlaziywa kwe-meta ka-2015 ku-Primary Care Diabetes kwathola ukuthi ukudla izithelo ze-citrus akubonakali ukunciphisa ingozi yesifo sikashukela sohlobo lwe-2.
Izithelo ze-Citrus ziqukethe i-flavonoids, i-naringin, ne-naringenin, enezidakamizwa eziphikisana nokuvuvukala, okuyi-anti-inflammatory, antioxidant, ngokusho kocwaningo lwe-2014 ku-Advances in Nutrition . Kodwa-ke, kusadingeki ucwaningo oluningi kulezi zinhlanganisela nokusetshenziswa kwazo ekwelapheni isifo sikashukela.
I-fibre ne-Vitamin C
Kukhona izingxenye ezimbili kulamula okuyizinzuzo eziqondile uma unesifo sikashukela: i-fiber enesisindo ne-vitamin C.
Ukudla okuphezulu-fiber kuboniswe ukunciphisa ushukela wegazi . I-fiber e-soluble ingasiza futhi ekunciphiseni isifo senhliziyo ngokusiza ukuncipha kwengcindezi yegazi kanye ne- cholesterol kanye nokusiza ngokulahlekelwa isisindo.
I-Vitamin C iyi-antioxidant enamandla enciphisa umonakalo omkhulu wamahhala emzimbeni. Ama-radicals amahhala awonakalisa amangqamuzana namagundane emzimbeni. Abantu abaningi abanesifo sikashukela banamazinga aphansi kavithamini C. Ngenxa yokuthi i-vitamin C iyasiza ekukhiqizeni i-collagen, kusiza ukugcina ubuqotho bezindonga ze-arteries futhi ingaba usizo kubantu abanezinkinga zokusakaza nokulimala komzimba.
Ezinye izifundo zibonise ukuthi i-vitamin C ingasiza ekunciphiseni amazinga okudla ushukela wegazi, i-triglyceride, i-cholesterol, nokuvuvukala. Kungase kuthuthukise ukuphikiswa kwe-insulin . Gcina ingqondo ye-vitamin C kakhulu, ikakhulukazi kusuka ekufakeni izithako, ingaba yingozi.
Ukudla Ukucabanga
Uma unesifo sikashukela, futhi ucabanga ukuthi ungase ufune ukuya ekudleni kwelamula, xhumana nodokotela wakho kuqala. Kukhona amathiphu ambalwa kanye nokucabangela okufanele wengeze ngokwengeziwe.
| Amathiphu nokucabangela |
| Buza iseluleko sochwepheshe mayelana nendlela yokufaka i-lemon ekudleni kwakho nokuthi kungakanani ok. Awudingi ukuphuza inani eliphezulu likajamu ukuze uthole izinzuzo. |
| I-Lemon ingabangela ukuphuza. Uma lokhu kwenzeka kuwe, ungase udingeke ukusika. |
| Ijusi le-lemon lingadula izinyosi zamazinyo futhi kwandise izinyosi ukuzwela. Uma uphuza amanzi elamula noma ijusi, uphuze ngokusebenzisa utshani bese ugeza umlomo wakho. |
| Ikhasi le-Lemon liqukethe inani eliphakeme lama-oxalates. Ukusebenzisa inani eliphezulu le-oxalates kungabangela izinkinga ezinjengezinso zezinso nobuhlungu obuvuvukala. |
| I-Lemon ingenza njengesisu. Phuza amanzi amaningi ukuze uhlale unamanzi. |
| Faka i-lemon emifino bese usebenzisela kanye namafutha omnqumo elula njengendlela yokugqoka elula noma zama ukugqoka okulandelayo: I-Lemony isaladi isaladi yokugqoka iresiphi. |
Imithombo
- > I- American Diabetes Association. I-Diabetes Superfoods. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/diabetes-superfoods.html?loc=ff-slabnav.
- > Jia X, Zhong L, Song Y, Hu Y, Wang G, Sun S. Ukusetshenziswa kwemifino ye-Citrus ne-Cruciferous nge-Incident Type 2 Isifo sikashukela Mellitus Ngokusekelwe kwe-Meta-Analysis ye-Study Outlook. I-Prim Care Diabetes. Ngo-2016 Aug; 10 (4): 272-80.
- > Ashraful Alam M, Subham N, Mahbubur Rahman M, Uddin S, Reza H, Sarkar S. Imiphumela ye-Citrus Flavonoids, i-Naringin ne-Naringenin, kwi-Metabolic Syndrome kanye Nezinhlelo Zabo Zokusebenza. Ukuthuthuka kokudla. 2014.
- > Fukuchi, Yoshiko; > Hiramitsu >, Masanori; Okada, Miki; Sayashi, Sanae; UNabeno, uYuka; Osawa, Toshihiko; Naito, Michitaka. "I-Lemon Polyphenols Inqamule Ukudla Okukhulu Okudliwa Yi-Up-Ukulawulwa Kwezinga le-MRNA Lezinyunyana Ezibandakanya B-Oxidation ku-Mouse White I-Adipose Tissue." J Clin Biochem Nutr November 2008 43 (3): 201-209
- > Ukucindezela i-PhD, u-Anne-Helen; I-Wareham FRCP PhD, > Nicholas > J; I-Bingham PhD, Sheila A: Khaw FRCP, > KayTee >; I-Luben BSC, uRobert; I-Welch PhD, i-Ailsa; I-Gorouhi FFPH PhD, i-Nita G. "I-Plasma Vitamin C Level, I-Fruit and Vegetable Consumption, kanye Nengozi > ye- New-Onset Type 2 Diabetes Mellitus." I-Archives of Medical Internal 2008; 168 (15): 1493-1499.