Ngaba abantu abanesifo seswekile batya amapere?

Umxholo

• Ndingazitya iipere?
• Izibonelelo ngokubanzi zamapheya
• Izibonelelo zesondlo samapheya
• Izibonelelo zabantu abanesifo seswekile
• I-Prickly pear kunye ne-balsam pear
• Yintoni isalathiso se-glycemic index?
• Ukutya okusempilweni kweswekile
• Iiresiphi zokupheka
• Amapheya kwisaladi
• Amapheya njengesibheno
• Amapheya njenge-snack okanye i-dessert
• Iipilisi zeprick kunye neebhalsam zokupheka
• Uza kuthetha nini nepro
• Umgca wezantsi

Kukho imbono ephosakeleyo yokuba abo baphila nesifo seswekile abakwazi ukutya iziqhamo. Iziqhamo ziqulathe ezinye iikhabhohayidrethi, uninzi lwabo abaphila nesifo seswekile abanokuzama ukuzilawula. Kodwa banazo iivithamini ezininzi eziluncedo, iiminerali, kunye nezondlo ezinokuthi zibe negalelo kukutya okusempilweni.

Iziqhamo zibonelela ngezibonelelo ezininzi zempilo kubantu abanesifo seswekile, nangona kubalulekile ukugcina engqondweni iinxalenye, ukusetyenziswa kweecarbohydrate yakho yonke, kunye nesalathiso sokutya se-glycemic.

Amapere angaba mnandi kakhulu kwaye asisiqhamo esihle ukuba ungasitya ukuba unesifo seswekile. Izibonelelo zabo zesondlo zinokukunceda ulawule imeko, njengoko uninzi lwezifundo lubonisa. Iipeya zikwanesalathiso esisezantsi se-glycemic, ngenxa yoko abayi kuphakamisa iswekile yegazi ngokukhawuleza.

Ndingazitya iipere?

Ungazitya iipereyi ukuba unesifo seswekile, ukuba nje ugcina iinxalenye zakho engqondweni kwaye uzitya kunye nokunye ukutya okunesondlo. Amapere anokwanelisa isidingo sakho sento emnandi ngelixa ikwabonelela ngezibonelelo zesondlo.

Izibonelelo ngokubanzi zamapheya

Amapheya kukutya okunezakha mzimba kunye neevithamini ezinezibonelelo ezininzi zempilo, kubandakanya:

• ukulwa nokudumba
• isebenza njenge-antihyperglycemic
• ukunceda ukwetyisa

Kukho ngaphezu kwewaka iintlobo zeeperile, kodwa kunokwenzeka ukuba ubone kuphela iqhezu lezi ezikhoyo ukuthengiswa. Ezinye zeentlobo ezithandwa kakhulu zokutya ukutya kubandakanya:

• UBartlett
• Bosc
• D'Anjou

Olunye uhlobo oluqhelekileyo lweeperile zaseAsia, ezifana nokubonakala kweeapile. Olunye uhlobo lokutya olubhalwe "amapere" aluyonxalenye yoluhlobo olunye. I-Prickly pear luhlobo lwe-cactus. Ipeyinti yebhalsam yaziwa ngokuba yimelon ekrakra.

Ngokomndilili, umntu usebenzisa phantse amapere amatsha rhoqo ngonyaka.

Izibonelelo zesondlo samapheya

Ngokuka, ipere eliphakathi liqulathe:

• Iikhalori ezili-101
• Iigram ezingama-27 (g) zee-carbohydrate
• I-5.5 g yefayibha (yefayibha ayinakunyibilika, kwaye iipesenti ezingama-29 inyibilika)
• 7.65 g wevithamini C
• 206 milligrams (mg) ye potassium

Amapheya ane-antioxidants, i-fructose kunye ne-sorbitol.

Inani elibalulekileyo lesondlo esivela kumapheya lifumaneka kulusu. Ukuya pear kunganciphisa ifonologiki kunye ne-ascorbic acid ngo.

Ipere yebhalsam, okanye ivatala ebabayo, ayiyiyo ipere, kodwa inokuba ngumdla kwabo banesifo seswekile ngenxa yezibonelelo ezithile zempilo. Ezi vithamini zilandelayo:

• C
• A
• E
• B-1
• B-2
• B-3
• B-9

Inezimbiwa njenge potassium, calcium, kunye ne zinc. Isiqhamo sinee-calories ezingama-241 nge-100 g.

I-Prickly pear cactus yimicu kwaye inee-antioxidants kunye ne-carotenoids.

Izibonelelo zabantu abanesifo seswekile

Zininzi izifundo ezikhoyo ezinxibelelanisa izibonelelo zempilo kunye neepere, ngakumbi kwabo banesifo seswekile okanye abasemngciphekweni wesifo seswekile.

Omnye wavavanya amawaka abantu abasemngciphekweni wohlobo lweswekile yesi-2 kwaye wafumanisa ukuba ukutya okunotye kakhulu kwi-anthocyanin, kubandakanya amapere, kwehlisa umngcipheko wohlobo lweswekile yesi-2.

Ukusetyenziswa kweziqhamo ezipheleleyo xa kuthelekiswa nezinye iintlobo zeemveliso zepere kungangumba ophambili ekwandiseni izibonelelo zabo zempilo kwabo basemngciphekweni wesifo seswekile. Kufunyenwe ukuba ukutya iziqhamo zonke, njengeeperile, kwehlise umngcipheko wohlobo lweswekile 2 ngokuchasene nokuzitya njengejusi.

ekusetyenzisweni kweeperile phakathi kwabantu abasemngciphekweni wokuphuhlisa uhlobo lweswekile yesi-2 bafumanisa ukuba ukutya ii-apile kunye neepere kuye kwanciphisa umngcipheko ngepesenti ye-18.

Ukutya amapere kunye nokugcina ukutya okunempilo kunokunceda ekulawuleni isifo seswekile kwangoko.

Olunye uphononongo lufumanise ukuba amapere ka-Bartlett kunye ne-Starkrimson anokunceda ekuthinteleni nasekulawuleni uhlobo lweswekile xa lusetyenziswe njengesiqhamo sonke. Olu phononongo ludibanise ukusetyenziswa kweziqhamo ukunceda ukunciphisa isidingo okanye idosi yeswekile kunyango lwe-prediabetes nakwizigaba zokuqala zeswekile.

I-Prickly pear kunye ne-balsam pear

Ezi zityalo aziyonxalenye yohlobo lwepeyari, kodwa zibizwa ngokuba "yipeya" kwaye zinokuba luncedo kwabo banesifo seswekile.

I-Prickly pear yicactus kwaye yaziwa njenge-superfood ngabanye. Inokwehlisa amanqanaba eswekile yegazi kwabo bane-2 yeswekile, kodwa akukho sixa sikhulu sophando sikhoyo malunga nezi zibonelelo ngoku.

Ipeyinti yeBhalsam ekwehliseni amanqanaba eglucose egazini, kodwa abaphandi kufuneka baqhube ngakumbi izifundo zeklinikhi ukuqinisekisa izibonelelo zayo.

Yintoni isalathiso se-glycemic index?

Isalathiso se-glycemic (GI) sinokuba sisixhobo esiluncedo sokuvavanya indlela ukutya okunee-carbohydrate eziphakamisa ngayo inqanaba leswekile. Ukugcina amanqanaba eglucose aqhelekileyo, kubalulekile ukuzama ukutya ukutya okusezantsi okanye okuphakathi kwe-GI kangangoko kunokwenzeka.

Imilinganiselo ye-GI yokutya okuthe ngqo ixhomekeke kwizinto ezininzi, kubandakanya amanqatha kunye nefayibha eziqulathiweyo kunye nendlela yokupheka, ukuvuthwa, kunye nokulungiswa kokutya.

Amapheya kunye nezinye iziqhamo ziphantsi kwi-GI. Ipere enobukhulu obuphakathi inamanqaku e-GI angama-30, ngelixa ii-apile zinamanqaku afanayo e-GI kuma-36. Amaqunube, irasibheri, kunye neeblueberries zinamanqaku asezantsi e-GI kuzo zonke iziqhamo, ikomityi enye nganye ilinganiswe ngama-25.

Olunye uhlobo lweziqhamo ezinje ngeepesika (56), iibhanana (52), kunye nevatala (72) njengezinga eliphakathi lokutya kwe-GI.

Ukutya okusempilweni kweswekile

Isiqhamo yinxalenye nje enye yokutya okusempilweni ukuba unesifo seswekile. Kuya kufuneka uqiniseke ukuba ubandakanya okunye ukutya okunesondlo njengenxalenye yesicwangciso sakho sokutya, kubandakanya iiproteni ezinqinileyo, imifuno, ukutya okuziinkozo.

Ukutya okusempilweni okubandakanya ezi zinto kuya kukunceda ufumane iivithamini, izakha mzimba kunye neeminerali ozifunayo.

Ulawulo lwesahlulo lukwabaluleke kakhulu kwindlela otya ngayo. Gcina ukukhonza ubungakanani engqondweni njengoko uthatha isigqibo sokuba ungongeza kangakanani kwipleyiti yakho ngexesha lesidlo okanye ngaphambi kokukhetha i-snack.

Ukugcina amanqanaba eswekile yegazi lakho esempilweni kubalulekile ekulawuleni isifo seswekile, ke hlala kude ekutyeni okuza kuphakamisa la manqanaba, njengokutya okugqithisileyo kunye neelekese.

Iiresiphi zokupheka

Ungafaka amapheya kwiindlela ezahlukeneyo zokupheka. Nazi iindlela zokupheka ezimbalwa zokuzama ukusebenza kakuhle kukutya okusempilweni, okunesondlo.

Amapheya kwisaladi

Le saladi ibandakanya i-arugula, amapere, i-walnuts, kunye ne-pecorino itshizi enxibe ioyile ye-balsamic. Iyakusebenza kakuhle ecaleni kweprotein ecekeceke sasemini okanye isidlo sangokuhlwa.

Ukutya kuqulethe i-8 g yamafutha, i-7 g ye-carbohydrate, kunye ne-2 g yeprotheni. Iqulethe ne-170 mg ye-potassium kunye ne-50 mg ye-phosphorus.

Amapheya njengesibheno

Unokonwabela ezimbini zeepariti kunye neebhokhwe zeetshizi zeetali zeekhalori ezingama-90, ii-4 g zamafutha, i-11 g yee-carbohydrate kunye ne-3 g yeprotheni.

Ezi tarts ziya kuba lulongezo olumnandi ekusasazeni iholide okanye isidlo esikhulu sokuya ethekweni.

Amapheya njenge-snack okanye i-dessert

I-sinamoni yamapheya aqhotyoshelweyo anokulingana nomthetho oyilwayo ngexesha lokutya okanye i-dessert ekwindla okanye ebusika. Ufuna nje ukuphosa i-walnuts, imajarini, iswekile emdaka endaweni yeswekile, kunye nesinamon kunye kwaye uyisebenzise njenge-topping kwiipeya ezinesiqingatha.

Emva koko uyosa la mabhere anxibe kakuhle ehovini kangangemizuzu engama-45.

Iipilisi zeprick kunye neebhalsam zokupheka

Unokuba nomdla wokuzama i-pearly pear kwiresiphi, kwaye zininzi iindlela zokupheka i-cactus kwisidlo sakusasa, isidlo sangokuhlwa, kunye neziselo.

Ipeyinti yebhalsam inokubangela ezinye iziphumo ebezingalindelekanga, ke thetha nogqirha ngaphambi kokuba upheke ngayo okanye uyisebenzise ngenye indlela.

Uza kuthetha nini nepro

Kubalulekile ukugcina amanqanaba eglucose egazini azinzile ukuba unesifo seswekile. Kuya kufuneka wenze idinga nogqirha wakho okanye ugqirha wezondlo axoxe ngendlela otya ngayo ukuba ubona iipiki okanye idiphu kwiswekile yegazi lakho rhoqo.

Banokukunceda wenze isicwangciso esifanelekileyo sokutya esibandakanya ukutya okugcweleyo kwaye ichaze iindawo ezithile zokulawula amanqanaba eswekile yegazi.

Umgca wezantsi

Amapheya kukutya okumnandi nokwendalo ukukufaka kukutya okusempilweni ukuba unesifo seswekile. Banokukwazi ukuthintela ukuqala kwesifo seswekile okanye bade bakuncede ulawule amanqanaba okuqala emeko ngenxa yomxholo wesondlo.

Gcina ubungakanani bokusebenza engqondweni xa usitya amapere, kwaye uzilinganise kunye nokunye ukutya okusempilweni okunje ngeeproteni ezinqinileyo kunye nemifuno ukugcina amanqanaba eglucose egazini kuluhlu olusempilweni. Unokonwabela amapere njengesiqhamo sonke okanye uzifake kwiiresiphi zokutya kunye nokutya okulula.