Iimon kunye neswekile: Ngaba kufuneka zibandakanywe kwisidlo sakho?

Umxholo

• Ushwankathelo
• Ngaba abantu abanesifo seswekile bangazitya iilamuni?
• Isalathiso seGlycemic kunye neelamuni
• Iziqhamo zeCitrus kunye neswekile yegazi
• Isitrasi kunye nokutyeba kakhulu
• Vitamin C kunye neswekile
• Iziphumo ebezingalindelekanga zeelamuni
• Yise kude

Ushwankathelo

Iimon zizityebi kwizondlo, kubandakanya:

• ivithamini A
• ivithamin C
• potassium
• calcium
• nemagniziyam

Imon eluhlaza enye ngaphandle kwexolo elijikelezileyo:

• Iikhalori ezingama-29
• Iigrama ezili-9 zee-carbohydrate
• 2.8 iigrem zefayibha yokutya
• 0.3 iigrem zamafutha
• 1.1 iigram zeprotheyini

Ngaphandle kwezi zibonelelo, okunye ukutya kusafuneka kutyiwa ngononophelo xa unesifo seswekile. Ngaba iilamuni zezinye zazo? Funda ngokufunda ukuba iilamuni zinokuchaphazela njani abo bahlala nesifo seswekile kunye nezinto ekufuneka uzigcine engqondweni.

Ngaba abantu abanesifo seswekile bangazitya iilamuni?

Ewe, ungatya iilamuni ukuba unesifo seswekile. Ngapha koko, uMbutho weSwekile waseMelika (i-ADA) udwelisa iilamuni njengeswekile yokutya okutyiwa kakhulu.

Ii-orenji zikuluhlu lwe-ADA superfood. Nangona iilamuni kunye neeorenji zinexabiso elifanayo, iielamuni zineswekile encinci.

Isalathiso seGlycemic kunye neelamuni

Isalathiso seGlycemic (GI) sisalathiso sendlela ukutya okuwachaphazela ngayo amanqanaba eswekile yegazi. Ilinganiswa kwisikali ukusuka kwi-0 ukuya kwi-100, kunye ne-100 ibe yi-glucose emsulwa. Ukuphakama kwe-GI ekutyeni, kukhulu iswekile egazini.

Ijusi yelamuni, xa isetyenziswa kunye nokutya nge-GI ephezulu, inokucothisa ukuguqulwa kwesitatshi kwiswekile, yiyo loo nto yehlisa i-GI yokutya.

Iziqhamo zeCitrus kunye neswekile yegazi

Nangona kulula ukuyenza nge grapefruit kunye neeorenji kuneelamuni kunye neelime, kungcono ukutya iziqhamo zonke ngokuchasene nokusela nje incindi.

Xa usitya isiqhamo, ufumana izibonelelo zefayibha yesiqhamo. Ifayibha enyibilikayo inokucothisa ukufunxwa kweswekile kwigazi lakho, elinokunceda ukuzinzisa iswekile yegazi.

Isitrasi kunye nokutyeba kakhulu

Ngokophando olwenziwe ngo-2013, izinto eziphilayo zeziqhamo zesitrasi zinganegalelo kuthintelo kunye nonyango lokutyeba kakhulu.

Abantu abanokutyeba kakhulu kunokwenzeka ukuba bahlakulele isifo seswekile kuba kukho uxinzelelo olongezekileyo kumandla omzimba wokusebenzisa ngokufanelekileyo i-insulin ukulawula iswekile yegazi.

Vitamin C kunye neswekile

Nangona uphando oluninzi luyafuneka, ubungqina bubonisa ukuba ivithamin C inokuba nefuthe elihle kwisifo seswekile. Nalu uphando:

• Into encinci ifumene ukuba ukuthatha i-milligram ye-vitamin C iiveki ezintandathu kunokunceda ukunciphisa umngcipheko wohlobo lwesifo seswekile ngokunciphisa iswekile yegazi kunye namanqanaba eepidid.
• Uphononongo luka-2014 lwafumanisa ukuba imfuno yokuncedisa i-vitamin C inokuba nkulu kubantu abanesifo seswekile.
• Isiphakamiso sokutya i-vitamin C yokutya ingadlala indima ekhuselekileyo ekuphuhlisweni kohlobo lwe-2 yeswekile.

Iziphumo ebezingalindelekanga zeelamuni

Nangona iilamuni zinezibonelelo ezininzi zempilo, kukho izinto ezithile ekufuneka uzigcine engqondweni:

• Ijusi yelamuni ineasidi kwaye inokulonakalisa i-enamel yamazinyo.
• Ilamuni inokubangela isitshisa.
• Ilamuni ngumchamo wendalo.
• I-lemon peel iqulethe i-oxalates, engaphezulu ingakhokelela kwi-calcium oxalate amatye eentso.

Ukuba ufumana naziphi na iziphumo ebezingalindelekanga ezimnene, nciphisa okanye uphephe ukusetyenziswa kweelamuni kunye nejusi yelamuni. Jonga ugqirha wakho malunga naziphi na iziphumo ebezingalindelekanga ezibi, njengamatye ezintso.

Yise kude

Ngexabiso eliphezulu le-vitamin C kunye ne-fiber e-soluble, kunye ne-GI ephantsi, i-lemons ingaba nendawo kwindawo yokutya, nokuba unesifo sikashukela okanye cha.

Ukuba unesifo seswekile kwaye ucinga ukonyusa ukungenisa kwakho ilamuni, thetha nogqirha wakho okanye ugqirha wezondlo ukuze uqiniseke ukuba sisigqibo esifanelekileyo kwimeko yakho yangoku.