Xa ucinga ngeepere, ziziqhamo ezimnandi, akunjalo? Kodwa umntu onesifo seswekile unemibuzo embalwa kunye noloyiko malunga nokutya iziqhamo. "Ngaba ukutya oku kuya kuyinyusa iswekile egazini lam?", "Ndingatya malini?" Umele ukuba uyazibuza. Ngoko ke namhlanje, masithethe ngolwalamano phakathi kweswekile kunye neepere, ukuze sifumane iimpendulo kuyo yonke imibuzo yakho.
Iipere ziyichaphazela njani inqanaba leswekile egazini lakho?
Njengomntu onesifo seswekile, enye yezona zinto zibalulekileyo onokuyenza kukulawula amanqanaba eswekile egazini lakho. Ngoko ke makhe sibone ukuba iipere ziyichaphazela njani le nto.
Kukho indlela yokutya esikutyayo enyusa ngayo amanqanaba eswekile egazini ngokukhawuleza, ebizwa ngokuba yiGlycemic Index (GI) . Iqala kwi-1 ukuya kwi-100. Okukhona i-GI iphezulu, kokukhona ukutya kunyusa iswekile egazini ngokukhawuleza.
Iindaba ezimnandi zezokuba iipere ziziqhamo ezine-GI ephantsi kakhulu . I-GI yeepere iphakathi kwama-20 nama-49. Oku kuthetha ukuba ukutya iipere akuyi kubangela ukuba amanqanaba eswekile egazini lakho anyuke ngequbuliso.
Kutheni ke ixabiso le-GI leepere liphantsi kangaka?
Isizathu esiphambili soku kukuba i -fiber eninzi kwiipeya. Khawucinge nje, ipeya encinci enye iqulethe malunga nee-7 grams ze-fiber. Oko malunga ne-20% ye-fiber oyifunayo ngosuku. (Ngokomyinge, umfazi udinga malunga nee-25 grams ze-fiber ngosuku, kwaye indoda idinga malunga nee-38 grams.) Le fiber inceda ukulawula isantya sokugaywa kokutya kunye neswekile eyongezwa egazini.
Kwakhona, iipere ziqulethe imibala ebizwa ngokuba yi-anthocyanins, enika umbala wazo omhle. Ezinye izifundo zibonisa ukuba ezi zinokunceda ekunciphiseni umngcipheko wokuba nesifo seswekile sohlobo lwesibini . Nangona kunjalo, kufuneka uphando oluthe kratya ngale nto.
Ayikuko nje kuphela ukulawula iswekile, kodwa inezinye izibonelelo ezininzi!
Iipere azisisiqhamo esimnandi nje kuphela, zizinto zokutya eziluncedo kakhulu.
- Iivithamini kunye neeminerali: Ukongeza kwifayibha, iipere ziqulathe ivithamini C, ivithamini K, ipotassium , kunye nee-antioxidants ezininzi ezikhusela iiseli emizimbeni yethu.
- Ilungele inkqubo yokugaya ukutya: Iipere zilungele kakhulu impilo yamathumbu akho. Iipere zinokuba luncedo kwabo baneengxaki ezifana nokuqhinwa.
- Impilo yentliziyo: Kukwakho nobungqina bokuba ii-antioxidants ezikwiziqhamo ezifana neepere zinceda ekunciphiseni umngcipheko wesifo sentliziyo kunye namanqanaba aphezulu e-cholesterol.
Kufuneka uziqwalasele ezi zinto xa usitya iipere.
Nokuba iipere ziluncedo kangakanani na, kukho izinto ezimbalwa ekufuneka uzilumkele njengomntu onesifo seswekile.
Ubungakanani beecarbohydrate
Njengomntu onesifo seswekile, kufuneka uhlale ukhumbula iicarbohydrates zakho. Ipeya encinci ineegram ezingama-22 zeecarbohydrates . Oko kuthetha malunga ne-1.5 yeecarbohydrates. Ngoko ke qiniseka ukuba uqwalasela eli nani xa ufaka iipeya ekutyeni kwakho kwemihla ngemihla. Ukutya iipeya ezininzi ngexesha elinye akuyonto ilungileyo.
Yeyiphi indlela engcono yokutya?
Njengazo zonke iziqhamo, eyona ndlela ilungileyo yokutya iipere kukuzitya ziphelele . Oko kuthetha ukuba xa ziqweqwe . Oku kungenxa yokuba ulusu lunezakhamzimba ezininzi, ingakumbi ifayibha kunye nee-antioxidants. Kodwa ungalibali ukuzihlamba kakuhle ngaphambi kokuba uzitye.
Kuthekani ngeepere ezifakwe ebhotileni nezomileyo?
Ukuba amapere amatsha ahlala kunzima ukuwafumana, ungacinga ngamapere asemathinini okanye omileyo. Kodwa kufuneka ulumke kakhulu ngaloo nto. Makhe sibone ukuba kutheni.
| Uhlobo lwepere | Oko kufuneka ukwazi | Yeyiphi eyona ilungileyo? |
|---|---|---|
| Iipere ezintsha | Uninzi lwesondlo lukwixolo. Ngoko ke yitya kunye nexolo. Kodwa yihlambe kakuhle. | Le yeyona ndlela ilungileyo necetyiswayo . |
| Iipere ezifakwe ekheni | Ezo zenziwe ngesiraphu yeswekile zinoshukela owongeziweyo ophezulu. Funda ilebheli ngononophelo. | Khetha ezo zithi "zipakishwe emanzini" okanye "zipakishwe kwijusi eyi-100%. |
| Iipere ezomileyo | Nangona ifayibha kunye nezondlo zisekho, umxholo weswekile uphezulu kakhulu. Kufuneka ulumke kakhulu malunga nobungakanani bokutya okutyayo. | Yitya kancinci kakhulu, okanye kungcono ukuyiphepha ngokupheleleyo. |
Indlela yokongeza iipere ekutyeni kwakho
Ngaphandle kokutya nje iipere, ungazongeza ekutyeni kwakho ngeendlela ezahlukeneyo ezimnandi.
- Sika zibe ziingceba uze uzifake kwisaladi yakho.
- Sika iziqwenga uze uzibeke phezu kweyogathi kwisidlo sakusasa.
- Yitye itshisiwe okanye itshisiwe okwethutyana.
Iziqhamo ezivakala ngathi "ziipere" kodwa ezingezizo iipere
Kukho iziqhamo ehlabathini ezibizwa ngokuba yi-'pear' kodwa azizizo iipere. Umzekelo yi-'prickly pear'. Luhlobo lwe-cactus. Kwaye i-'balsam pear' iyafana ne -gourd esiyazi kakuhle. Ngoko ke musa ukubhidanisa ezi neepere.
Umyalezo Wokuya Ekhaya
- Iipere ziziqhamo ezilungileyo kwabo banesifo seswekile. I-glycemic index yazo ephantsi (GI) kunye nomxholo ophezulu wefayibha zinceda ekulawuleni amanqanaba eswekile egazini.
- Eyona nto ingcono kukutya ipere entsha, ihlanjwe kakuhle, kwaye ixotyulwe.
- Lumka ngobungakanani bokutya okutyayo. Lumka ngobungakanani beekhabhohayidreyithi kwipeya enye uze ulungelelanise ukutya kwakho kwemihla ngemihla.
- Ziphephe iipere ezifakwe kwi-sugar syrup kunye neepere ezomileyo ezineswekile eninzi.
- Kungcono kakhulu ukuthetha nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho kwindlela otya ngayo, ingakumbi ukuba unesifo esifana nesifo seswekile.
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