Ngaba ii-apile ziyasichaphazela isifo seswekile kunye namanqanaba eswekile yegazi?

Umxholo

• Ii-apile zinesondlo kwaye ziyagcwalisa
• Iiapile ziqulathe iiCarbs, kunye neFiber
• Ii-apile kuphela ezichaphazela amanqanaba eswekile yegazi
• Ii-apile zinokunciphisa ukunganyangeki kwe-insulin
• Ii-Antioxidants ezifumaneka kwii-apile zinokuhlisa ubungozi besifo seswekile
• Ngaba abantu abanesifo seswekile kufuneka batye ama-apile?
• Ungazibandakanya njani ii-apile kwisidlo sakho
• Uyiqala njani iApple
• Thatha uMyalezo waseKhaya

Ama-apile amnandi, anesondlo kwaye kulula ukuwatya.

Izifundo zibonise ukuba banezibonelelo ezininzi zempilo.

Nangona kunjalo ii-apile zinee-carbs, ezichaphazela amanqanaba eswekile yegazi.

Nangona kunjalo, ii-carbs ezifumaneka kwi-apile zichaphazela umzimba wakho ngokwahlukileyo kuneswekile efumaneka kukutya okungekho mpilweni.

Eli nqaku licacisa indlela ii-apile eziwachaphazela ngayo amanqanaba eswekile yegazi kunye nendlela yokuzibandakanya ekutyeni kwakho ukuba unesifo seswekile.

Ii-apile zinesondlo kwaye ziyagcwalisa

Ii-apile sesinye seziqhamo ezithandwa kakhulu kwihlabathi.

Banesondlo kakhulu. Ngapha koko, ii-apile ziphezulu ku-vitamin C, ifayibha kunye ne-antioxidants ezininzi.

Iapile enye ephakathi ine-95 yeekhalori, iigram ezingama-25 zecarbs kunye ne-14% yexabiso lemihla ngemihla levithamini C (1).

Into enomdla kukuba, indawo enkulu yezakhi zeapile ifumaneka kulusu lwayo olumbala ().

Ngapha koko, ii-apile ziqulathe isixa esikhulu samanzi kunye nefayibha, ezenza ukuba zizaliswe ngokumangalisayo. Unokuba waneliseka emva kokutya nje enye ().

Okukwintsusa:

Ii-apile zingumthombo olungileyo wefayibha, ivithamin C kunye nee-antioxidants. Ziyakunceda uzive ugcwele ngaphandle kokusebenzisa iikhalori ezininzi.

Iiapile ziqulathe iiCarbs, kunye neFiber

Ukuba unesifo seswekile, ukugcina iithebhu kwi-carbohydrate yakho yokutya kubalulekile.

Kungenxa yokuba ii-macronutrients ezintathu- ii-carbs, amanqatha kunye neeproteni- carbs zichaphazela amanqanaba eswekile yegazi kakhulu.

Oko kuthethiweyo, ayizizo zonke iikhabho ezidaliweyo ezilinganayo. I-apile ephakathi iqulethe i-25 gram yee-carbs, kodwa i-4.4 yazo zi-fiber (1).

Ifayibha icothisa ukwetyisa kunye nokufunxwa kwee-carbs, ezibangela ukuba bangawanyusi amanqanaba eswekile yegazi phantse ngokukhawuleza ().

Uphononongo lubonisa ukuba ifayibha iyazikhusela kuhlobo lweswekile yesi-2, kwaye iintlobo ezininzi zefayibha zinokuphucula ulawulo lweswekile yegazi (5, 6).

Okukwintsusa:

Ii-apile ziqulathe iicarbs, ezinokunyusa amanqanaba eswekile yegazi. Nangona kunjalo, ifayibha kwii-apile iyanceda ukuzinzisa amanqanaba eswekile yegazi, ukongeza ekunikezeleni ngezinye izibonelelo zempilo.

Ii-apile kuphela ezichaphazela amanqanaba eswekile yegazi

Ii-apula ziqulathe iswekile, kodwa iswekile eninzi efumaneka kwi-apile yi-fructose.

Xa i-fructose ityiwa kwisiqhamo sonke, inefuthe elincinci kumanqanaba eswekile yegazi ().

Kwakhona, ifayibha kwi-apile icothisa ukwetyisa kunye nokufunxwa kweswekile. Oku kuthetha ukuba iswekile ingena kwigazi ngokuthe chu kwaye ayinyusi ngokukhawuleza amanqanaba eswekile yegazi ().

Ngapha koko, iipolyphenols, eziyimixube yezityalo efumaneka kwii-apile, zikwacothisa ukwetyiswa kweecarbs kunye namazinga eswekile esezantsi ().

Isalathiso se-glycemic (GI) kunye nomthwalo we-glycemic (GL) zizixhobo eziluncedo zokulinganisa ukuba ukutya kukuchaphazela kangakanani amanqanaba eswekile yegazi ().

Amanqaku ama-apile asezantsi kuwo omabini amanqanaba e-GI kunye ne-GL, okuthetha ukuba abangela ukunyuka okuncinci kumanqanaba eswekile yegazi (10,).

Olunye uphononongo lwabafazi abali-12 abatyebe kakhulu bafumanise ukuba amanqanaba eswekile yegazi ayengaphezulu kwe-50% esezantsi emva kokutya isidlo esine-GL esezantsi, xa kuthelekiswa nesidlo esine-GL ephezulu ().

Okukwintsusa:

Ii-apile zinefuthe elincinci kumanqanaba eswekile yegazi kwaye akunakulindeleka ukuba zibangele i-spikes ezikhawulezayo kwiswekile yegazi, nakwizifo seswekile.

Ii-apile zinokunciphisa ukunganyangeki kwe-insulin

Zimbini iintlobo zeswekile - uhlobo 1 kunye nohlobo 2.

Ukuba unesifo seswekile sokuqala, ipancreas ayivelisi ngokwaneleyo i-insulin, ihomoni ehambisa iswekile egazini lakho iye kwiiseli zakho.

Ukuba unesifo seswekile sesi-2, umzimba wakho uvelisa i-insulin kodwa iiseli zakho ziyamelana nawo. Oku kubizwa ngokuba yi-insulin resistance ().

Ukutya ii-apile rhoqo kunokunciphisa ukunganyangeki kwe-insulin, enokukhokelela kumanqanaba eswekile esezantsi (,).

Kungenxa yokuba ii-polyphenols kwii-apile, ezifumaneka ikakhulu kulusu lwe-apile, zivuselela i-pancreas yakho ukukhupha i-insulin kunye nokunceda iiseli zakho zithathe iswekile (,).

Okukwintsusa:

Iiapile ziqulathe iikhompawundi zezityalo ezinokuphucula ubuntununtunu be-insulin kunye nokunciphisa ukunganyangeki kwe-insulin.

Ii-Antioxidants ezifumaneka kwii-apile zinokuhlisa ubungozi besifo seswekile

Izifundo ezininzi ziye zafumanisa ukuba ukutya ii-apile kunxulunyaniswa nomngcipheko osezantsi wesifo seswekile (, 15).

Olunye uphononongo lufumanise ukuba abasetyhini abatya i-apile ngemini babenomngcipheko ophantsi we-28% wohlobo lweswekile yesi-2 kunabafazi abangatyiyo ii-apile ().

Kukho izizathu ezininzi apho iiapile zinokunceda ukuthintela isifo seswekile, kodwa ii-antioxidants ezifumaneka kwii-apile zinokudlala indima ebalulekileyo.

I-Antioxidants zizinto ezithintela ezinye iindlela ezinobungozi emzimbeni wakho. Zinezibonelelo ezininzi zempilo, kubandakanya ukukhusela umzimba wakho kwisifo esinganyangekiyo.

Amanani abalulekileyo ezi antioxidants alandelayo afumaneka kwii-apile:

• Iquercetin: Inciphisa ukucola ukutya kwe-carb, inceda ukuthintela i-spikes egazini ().
• I-asidi yeChlorogenic: Inceda umzimba wakho usebenzise iswekile ngokufanelekileyo (,).
• IPhlizinizin: Icothisa ukufunxwa kweswekile kwaye yehlisa amanqanaba eswekile yegazi (, 21).

Ezona ndawo kugxilwe kuzo ze-antioxidants eziluncedo zifumaneka kwii-apile zeHoneycrisp kunye neRed Delicious ().

Okukwintsusa:

Ukutya ii-apile rhoqo kunokunceda ukuthintela uhlobo lweswekile, kunye nokugcina amanqanaba eswekile esegazini akho.

Ngaba abantu abanesifo seswekile kufuneka batye ama-apile?

Ii-apile ziziqhamo ezibalaseleyo onokuzibandakanya ekutyeni kwakho ukuba unesifo seswekile.

Uninzi lwezikhokelo zokutya kubantu abaneswekile zincoma ukutya okubandakanya iziqhamo kunye nemifuno (23).

Iziqhamo kunye nemifuno zizele zizakha-mzimba ezifana neevithamini, iiminerali, ifayibha kunye nee-antioxidants.

Ukongeza, ukutya okuphezulu kwiziqhamo kunye nemifuno kudityaniswe kaninzi nemingcipheko yezifo ezinganyangekiyo, ezinjengesifo sentliziyo kunye nomhlaza (,, 26).

Ngapha koko, uphononongo lwezifundo ezisithoba zafumanisa ukuba isiqhamo ngasinye esityiwa mihla le sikhokelela kumngcipheko ophantsi we-7% wesifo sentliziyo (27).

Ngelixa ii-apile zingenakwenzeka ukuba zibangele i-spikes kumanqanaba eswekile yegazi, ziqulathe iicarbs. Ukuba ubala ii-carbs, qiniseka ukuba uphendula iigrama ezingama-25 ze-carbs iapile iqulethe.

Kwakhona, qiniseka ukuba ujonge iswekile yegazi emva kokutya ii-apile kwaye ubone ukuba zikuchaphazela njani wena buqu.

Okukwintsusa:

Ii-apile zinesondlo kakhulu kwaye zinefuthe elincinci kumanqanaba eswekile yegazi. Zikhuselekile kwaye zisempilweni kubantu abaneswekile ukuba bonwabele rhoqo.

Ungazibandakanya njani ii-apile kwisidlo sakho

Ii-apile kukutya okumnandi kwaye kunempilo ukongeza kwindlela otya ngayo, nokuba unesifo seswekile okanye hayi.

Nazi ezinye iingcebiso zeswekile ukuba zibandakanye ii-apile kwizicwangciso zabo zokutya:

• Yitya yonke: Ukuvuna zonke izibonelelo zempilo, yitya iapile yonke. Inxalenye enkulu yezondlo kulusu ().
• Gwema ijusi yeapile: Ijusi ayinazo izibonelelo ezifanayo nesiqhamo sonke, kuba iphezulu kwiswekile kwaye ilahlekile ifayibha (,).
• Nciphisa isahlulo sakho: Namathela kwi-apile enye ephakathi kuba iinxalenye ezinkulu ziya kwandisa umthwalo we-glycemic ().
• Yandisa ukutya kwakho iziqhamo: Yandisa ukutya kwakho kwemihla ngemihla yonke imihla ukugcina amanqanaba eswekile yegazi azinzile.

Uyiqala njani iApple

Thatha uMyalezo waseKhaya

Ii-apile zinee carbs, kodwa zinefuthe elincinci kumanqanaba eswekile yegazi xa zityiwa njengesiqhamo sonke.

Banesondlo kakhulu kwaye banokukhetha ukutya okunempilo.