Ngaba iApple kunye nePeanut Butter yiSnack esempilweni?

Umxholo

• Isidlo esilungeleleneyo nesinempilo
• Iinyani zesondlo seApple
• Uyiqala njani iApple
• Amanqaku ebhotolo yamandongomane
• Izibonelelo zempilo
• Ulwaphulo olunxamnye nokuvuvukala
• Inceda ukulinganisela iswekile yegazi
• Ixhasa ukwetyisa
• Inempilo-yentliziyo
• Ngamana unokukunceda ukunciphisa umzimba
• Ufanele utye kangakanani?
• Ukuhambisa isindululo
• Umgca wezantsi

Ambalwa amashwamshwam awonelisayo kunesipile esimnandi, esimnandi esidityaniswe ngecephe lebhotolo yamandongomane.

Nangona kunjalo, abanye abantu bayazibuza ukuba ngaba le duo yeklasikhi yexesha lokutya okunesondlo isondlo kwaye ilungile.

Eli nqaku liphonononga yonke into ekufuneka uyazi ngama-apile kunye nebhotolo yamandongomane njenge-snack, kubandakanya ulwazi ngesondlo, ubungakanani bokusebenza okucetyiswayo, kunye nezibonelelo ezinokubakho kwezempilo.

Isidlo esilungeleleneyo nesinempilo

Ii-apile kunye nebhotolo yamandongomane ziyinkwenkwezi nganye yesondlo ngokwaso. Xa zidityanisiwe, zenza ibhalansi efanelekileyo yezondlo ekunzima ukuza phakathi kwamashwamshwam athandwayo anamhlanje.

Ii-apile zibonelela ngomthombo wokutya okupheleleyo kunye nefayibha, ngelixa ibhotolo yamandongomane ibonelela ngefayibha eyongezelelweyo kunye nedosi ephezulu yamafutha asempilweni kunye neeproteni.

Ngapha koko, zombini zineevithamini, iiminerali, kunye nezityalo ezikhuthaza impilo.

Iinyani zesondlo seApple

Iapile elinye eliphakathi (182 gram) libonelela ngezi zinto zilandelayo ():

• Iikhalori: 95
• IiCarbs: Iigrama ezingama-25
• Ifayibha: 4.4 iigram
• Iprotheni: 0.4 iigrem
• Amafutha: 0.3 iigrem
• Vitamin C: I-14% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Potassium: I-6% ye-RDI
• Vitamin K: I-5% ye-RDI

Iapile enye inika malunga ne-17% ye-RDI kwifayibha. Esi sondlo sidlala indima ebalulekileyo ekukhuthazeni ukutya okwetyisayo kunye nokusebenza komzimba ().

Ii-apile ziyaziwa ngokuba ngumthombo otyebileyo wezityalo ezinokuthi zidlale indima ekunciphiseni uxinzelelo kunye nokudumba emzimbeni wakho ().

Uyiqala njani iApple

Amanqaku ebhotolo yamandongomane

Ngelixa amandongomane eyimbotyi ngobuchwephesha, iprofayili yesondlo iyafana naleyo yamandongomane. Ke, zihlala zidityaniswa kunye namandongomane.

Ibhotolo yamandongomane, kunye nezinye ii-butter zenut, yindlela elungileyo yokongeza ukongeza iiproteyini kunye namafutha asempilweni kwizidlo ezinobunzima be-carb kunye nokutya okulula, okufana neeapile.

Ngaphezulu kwe-75% yeekhalori kwibhotolo yamandongomane ivela kumanqatha, uninzi lwazo ngamafutha e-monounsaturated.

Amafutha eMonounsaturated mhlawumbi ayaziwa kakhulu ngendima abayidlalayo ekukhuseleni nasekukhuthazeni impilo yentliziyo ().

Apha ngezantsi kukho ukophuka kwesondlo sepunipoon ye-2 (32-gram) yokukhonza ibhotolo yamandongomane ():

• Iikhalori: 188
• IiCarbs: 7 iigrem
• Ifayibha: Iigrama ezi-3
• Iprotheni: 8 iigrem
• Amafutha: Iigrama ezili-16
• Imanganizi: I-29% ye-RDI
• Vitamin B3 (niacin): Iipesenti ezingama-22 ze-RDI
• Magnesium: I-13% ye-RDI
• Vitamin E: I-10% ye-RDI
• Iphosphorus: I-10% ye-RDI
• Potassium: I-7% ye-RDI

Qaphela ukuba ayizizo zonke iintlobo zebhotolo yamandongomane ezilinganayo ngokutya. Khangela iimveliso ezingenazo iishukela ezongezelelweyo okanye ioli, njengoko ezi zongezelelo zinganciphisa ixabiso elipheleleyo lesondlo kwimveliso.

Ekuphela kwento ekufuneka ibhotolo yamandongomane iqulathe amandongomane, kwaye mhlawumbi nentwana yetyuwa.

Iiapile kunye nebhotolo yamandongomane zombini zinesondlo ngokukodwa. Xa zidityanisiwe, zibonelela ngokulingana okunempilo kweeproteni, amafutha kunye nefayibha.

Izibonelelo zempilo

Ii-apile kunye nebhotolo yamandongomani zingaphezulu nje kokutya okumnandi okumnandi- zinokunceda kwimpilo yakho.

Ulwaphulo olunxamnye nokuvuvukala

Ukudumba sisizathu esingunobangela wezifo ezingapheliyo, kubandakanya isifo sentliziyo kunye neswekile ().

Ii-apile zingumthombo otyebileyo we-flavonoids, eziyimixube yeekhemikhali eyaziwayo ukuba inamandla okulwa nokudumba ().

Uphononongo oluninzi lwe-tube-test kunye nezilwanyana zibonise ukuba i-flavonoids efumaneka kwiziqhamo ezinje ngee-apile zinokunceda ukunciphisa ukumakisha, okunokuthintela ukukhula kwezifo ezitshisayo ().

Kwisifundo esinye, abathathi-nxaxheba bathathe indawo yokutya okubomvu oku-3, inyama eqeshiweyo, okanye iinkozo ezicociweyo ngeveki ngeenkonzo ezintathu zamandongomane, njengamandongomane, banamava anciphise kakhulu amanqanaba egazi eekhemikhali ezivuthayo ().

Inceda ukulinganisela iswekile yegazi

Ukutya rhoqo iziqhamo kunye namandongomane- njengama-apile kunye nebhotolo yamandongomane- kunokuba negalelo ekuphuculeni ulawulo lweswekile yegazi.

Olunye uphononongo olukhulu lwafumanisa ukuba ukutya iziqhamo ezitsha kunxulunyaniswa nomngcipheko owehliswe kakhulu wokuba nesifo seswekile. Phakathi kwabo sele benesifo seswekile, ukusetyenziswa kweziqhamo kunxulunyaniswa neengxaki ezimbalwa ezinxulumene nokuxilongwa kwabo).

Izifundo ezininzi ziye zafumanisa ukuba ukutya rhoqo amandongomane, kubandakanya amandongomane, kuyanceda ukugcina amanqanaba eswekile yegazi emva kokutya ().

Ii-apile ezinebhotolo yamandongomane lukhetho olufanelekileyo lokutya okusemgangathweni kulawulo lweswekile esempilweni.

Ixhasa ukwetyisa

Zombini ii-apile kunye nebhotolo yamandongomane zibonelela ngefayibha eninzi, enceda ukugcina indlela yakho yokwetyisa isebenza ngokukuko.

Ifayibha inceda ngokuhamba rhoqo kwamathumbu kwaye ixhasa ukukhula kweebhakteria ezinempilo (,).

Ngaphaya koko, ukutya ngokwaneleyo ifayibha kunokunceda ekuthinteleni nasekunyangeni ukuphazamiseka okuthile kokugaya ukutya, okufana nomhlaza wekolon kunye ne-acid reflux (,).

Inempilo-yentliziyo

Uphando lubonisa ukuba ukutya iziqhamo kunye namandongomane aphezulu, njengeeapile kunye nebhotolo yamandongomane, kunxulunyaniswa nomngcipheko omncinci wokuhlaselwa sisifo sentliziyo (,).

Ngapha koko, iziqhamo kunye namandongomane angadlala indima ekunyangeni iimeko ezithile zomngcipheko wesifo sentliziyo, ezinje ngoxinzelelo lwegazi kunye nokudumba (,).

Ukongeza, zombini ukutya kunika isixa esikhulu sefayibha, enokukunceda ugcine amanqanaba e-cholesterol esempilweni ().

Ngamana unokukunceda ukunciphisa umzimba

Uphando lubonisa iziqhamo kunye namandongomane nganye ineziphumo zayo ezichasene nokutyeba kakhulu, isenza ii-apile kunye nebhotolo yamandongomane ukhetho olululo lokutya kwabo bazama ukuphalaza iipawundi ezimbalwa (,).

Izinto ezahlukeneyo zesondlo seziqhamo kunye namandongomane, afana nefayibha kunye neprotein, zidlala indima ekwandiseni iimvakalelo zokugcwala kwaye zinokukhokelela ekunciphiseni ukutya okupheleleyo kwekhalori.

Ke, ukushenxisa ukhetho oluncinci lwezinto ezinesondlo kwiapile kunye nebhotolo yamandongomane kunokuba yenye yeendlela ezilungileyo zokukunceda ufezekise iinjongo zakho zokuphulukana nobunzima ngelixa uziva uzele kwaye wanelisekile.

Iiapile kunye nebhotolo yamandongomane inokuxhasa impilo ngeendlela ezahlukeneyo. Banokunceda ukunciphisa ukudumba kunye namanqanaba eswekile yegazi, ukuxhasa intliziyo kunye nempilo yokwetyisa, kunye nokukhuthaza ubunzima obunempilo.

Ufanele utye kangakanani?

Ubuninzi bebhotolo yamandongomane kunye nama-apile ekufanele ukuba uyitye buxhomekeke ngokupheleleyo kwizakha mzimba ezikhethekileyo kunye neemfuno zekhalori.

Nangona le combo lukhetho olunempilo kakhulu lokutya, kubalulekile ukugcina ibhalansi ngokutya iintlobo ezahlukeneyo zokutya kwiqela ngalinye lokutya.

Uninzi lwento elungileyo lunokukwenzakalisa ngaphezu kokulunga. Oku kuyinyani ngokukodwa ukuba kubangela ukuba udle ngaphaya kweemfuno zakho zekhalori. Ikwangumbandela ukuba awutyi okunye ukutya ukubonelela ngezakhamzimba ezinama-apile kunye nebhotolo yamandongomane.

Ukuhambisa isindululo

Ukubhaka ibhotolo yamandongomane kuqhelekile ngeepunipoyi ezi-2 (iigramu ezingama-32), ngelixa iapile iliguqulela kwi-apile enye encinci okanye ephakathi (150-180 gram).

Ngokudibeneyo, oku kutya kubonelela malunga ne-283 yeekhalori, i-8 yeeprotheyini, i-16 gram yamafutha, kunye ne-7 gram yefayibha (,).

Kubantu abaninzi, ukukhonzwa komntu ngamnye yindawo elungileyo ukuqala. Kukutya okumnandi emini emaqanda ukuthintela indlala enokuthi inyuke phakathi kwesidlo sasemini kunye nesangokuhlwa.

Ukuba ukhuthele kakhulu okanye uziva ngathi ufuna into ethe kratya, unokunyusa ngokulula isahlulo okanye usiguqule sibe sisidlo esipheleleyo ngokudibanisa nesitya se-veggie-grain okanye isaladi yokungena.

Mane ukhumbule kwaye ubeke ingqalelo kwindlala yomzimba wakho kunye nokuzalisa ukuze ungadluli ngokungazi.

Isixa sama-apile kunye nebhotolo yamandongomane ekufuneka uyityile ixhomekeke kwiimfuno zomzimba wakho ezizodwa zesondlo. Qinisekisa ukuba awugqithisi iikhalori okanye ulibale ukufaka iintlobo ezahlukeneyo zokutya ekudleni kwakho, kwakhona.

Umgca wezantsi

I-apile kunye nebhotolo yamandongomane yintlanzi yeklasikhi emnandi nenesondlo.

Zombini ii-apile kunye namandongomane zilayishwe ngezondlo ezikhuthaza impilo yakho ngeendlela ezahlukeneyo, kubandakanya ukunciphisa ukudumba, ukukhuthaza impilo yentliziyo, kunye nokulawula amanqanaba eswekile yegazi.

Isixa sokutya kufuneka usidle sixhomekeke kwiimfuno zakho zesondlo. Kungcono xa kufakwe kukutya okulinganiselweyo nokunempilo okuqulethe iintlobo ezahlukeneyo zeziqhamo, imifuno, iinkozo ezipheleleyo, amandongomane, iimbotyi, kunye neeproteni ezomileyo.