Iintlobo zingabandakanywa kwisondlo esinomdla wesifo sikashukela. Zigcwele izithambile, izityela, i-fibre kunye ne-antioxidants. Baziva kakuhle kwaye bahlaziya, bazalise, kwaye bongeza umbala kwisitya sakho. Isihluthulelo sokutya isiqhamo kukuba ukhethe iintlobo ezifanelekileyo kunye nobukhulu bendawo. Ngenxa yokuba ingaba nexabiso eliphezulu le-carbohydrate engathintela izinga lakho leshukela legazi, awukwazi ukutya izixa ezingenamkhawulo zeziqhamo.
Iintlobo zeZiphumo zoTyhukela ezahlukeneyo-Izidlo ezinomhlobo
Ziziphi iziqhamo ezingcono kakhulu zesifo sikashukela? Le nto ingaba ngumbuzo onzima ukuphendula kuba abantu abanesifo sikashukela banamathele kwisidlo kunye nefilosofi ezahlukahlukeneyo xa kufikelele ekulawuleni isifo sikashukela ngokutya. Abanye abantu basebenzisa uluhlu lokutshintshiselana, kanti abanye banamathele kwisidlo esisezantsi-glycemic okanye i-low-carb diet. Ukucinga ukuba abaninzi abantu bafuna ukwazi ukuba yiziphi iziqhamo ezinama-carbs aphantsi kwaye zinikeza izibonelelo ezingcono kakhulu zezempilo zesifo sikashukela, kwaye ezi zihlanu zilandelayo zifanelwe ukukhanya.
Iintlobo ezi-5 eziphezulu zeSwekile
- I-Raspberries: Nge-15 grams ye-carbohydrate (1 ukukhethwa kweziqhamo) kwikomiti enye ekhonzayo, ama-raspberries anika inani eliphezulu le-fibre yiphina i-berry, i-8 grams. I-Fiber yi-carbohydrate engabonakaliyo inceda ukutsala i-cholesterol kude nentliziyo, kukunceda ukuba uzive ugcwele, kwaye uyanciphisa ukukhawuleza kwegazi. Umbala obomvu weRaspberries uvela kwi-anthocyanins. Uphando lubonisa ukuba i-anthocyanins inokukunceda ukukhusela izifo ezithile ezingapheliyo, kuquka nesifo senhliziyo.
- I-Blackberries: Iqule malunga ne-15 gram ye-carbohydrate kwi-cup 3/4. Njengama-raspberries, banama-anthocyanins, njengoko kuboniswe ngophuphu obomvu.
- I-Cranberries: Kukho iigremu ezili-15 ze-carbohydrate kwelinye ikomber of cranberries. Izifundo zibonise ukuba i-cranberries inokunceda ukuhlawula i-LDL (okanye i-cholesterol embi) kwaye iphakamisa i-HDL (okanye i-cholesterol efanelekileyo). Nangona kunjalo, iswekile idla ngokungeziwe kwimveliso ye-cranberry yenza i-cranberries ingaphantsi, ngoko kufuneka uqiniseke ukuba ujonge ishukela elongezelelweyo.
- I-Strawberries: Kukho i-15 g ye-carbohydrate kwiikomityi ze-1/4. Ierberberries ziphantsi kweekhalori kwaye ziphindwe kathathu ii vithamini C ngaphezu kwezinye iibroji eziluhlu. Enye indebe yeerberberries iphantse i-vitamin C nje ngekomityi yejusi le-orange. Zineenkcukacha ze-folic acid. Ukongeza, i-strawberries inotye kwi potassium kwaye ixutywe ngama-antioxidants, njenge-anthocyanins, kunye ne-quercetin.
- I-Blueberries: Kukho i-15 gram ye-carbohydrate kwi-3/4 indebe. Ama-blueberries yi-berry kunye ne-antioxidants kunye ne-flavonoids kunye ne-resveratrol.
Berry Benefits
Iibroji ziphantsi kwi-index glycemic kwaye zigcwele i-antioxidants, iivithamini kunye ne-fiber. Iibhereji zinokubomvu, ziluhlaza okomvu, okanye zibomvu, kwaye loo mbala ungumqondiso wokuthi ziqulethe izondlo ezondlo. Iingqolowa kulula ukuyidla kwaye zingasetyenziselwa ukuba zithande isondlo. Ukuwaphuza kwi-cereal okanye i-oatmeal okanye i-oatmeal okanye ukuyibeka emlonyeni wakho.
Ungayinciphisa njani iNdleko yeeNqabileyo ezitsha
Ixabiso liyiphutha xa kuqukwa amajikijethi kwisondlo sakho soshukela. Nangona kunjalo, xa bekho ngexesha, amaxabiso angancinci kakhulu. Yifake kwi-Stock uze ubabhinqe kamva okanye uthenge amajikijri anqabileyo angenayo ishukela eyongeziweyo. Yikholwa okanye akunjalo, amajikijri anqabileyo anokulungeleka ukuba ayengcono kangcono.
Ziqhwaqheke kwi-fraak fresh, oku kuthetha ukuba iivithamini, amaminerali kunye ne-flavour zabo ziphambili.
Kusenokuzama ukuthenga iinguqu ezomileyo zala majikijolo ngobuninzi. Nangona kunjalo, iinguqulelo ezomileyo zinama-carbohydrate amaninzi kunokutsha. Amanzi asusiwe kwaye isiqhamo sesityalo sincinci.
> Imithombo:
> Basu A, Du M, Leyva MJ et al. I-Blueberries Iyanciphisa Izinto eziMngcipheko weeMpilo eziTyhini kunye nabasetyhini abaneMetabolic Syndrome. Umbhalo weZondlo. 2010; 140 (9): 1582-1587.
> Basu A, uLyons TJ. I-Strawberries, i-Blueberries kunye ne-Cranberries kwi-Metabolic Syndrome: Iiprojekthi zeeKliniki. Umbhalo wezoLimo lwezoLimo noLimo . 2012; 60 (23): 5687-5692. i-doi: 10.1021 / jf203488k.
> Novotny JA, DJ Baer, Khoo C, Gebauer SK, Charron CS. I-Cranberry Juice Consumption I-Lowers Markers ye-Cardiometabolic Risk, kubandakanywa uxinzelelo lwegazi kunye nokujikeleza iProtein, i-Triglyceride kunye ne-Glucose Concentration in Adult. Journal of Nutrition . 2015; 145 (6): 1185-1193. i-doi: 10.3945 / jn.114.203190.
> Wallace TC. I-Anthocyanins kwi-Cardiovascular Disease. Uphuhliso lweZondlo: I-International Review Review . 2011; 2 (1): 1-7. i-doi: 10.3945 / i.110.000042.