Ngaba abantu abanesifo seswekile banayo incindi yeswekile?

Umxholo

• Yintoni incindi yeswekile?
• Umxholo weswekile
• Ngaba kufuneka uyisele ukuba unesifo seswekile?
• Umgca wezantsi

Ijusi yeswekile sisiselo esimnandi, esineswekile esiqhele ukutyiwa kwiindawo zaseIndiya, eAfrika naseAsia.

Njengokuba esi siselo siba sesona siqhelekileyo, siyathengiswa njengesiselo sendalo esinoluhlu olubanzi lwezibonelelo zezempilo.

Kumayeza emveli aseMpuma, isetyenziselwa ukunyanga isibindi, izintso, nezinye izifo ().

Unokumangaliswa kukufumanisa ukuba abanye bakholelwa ekubeni kunokuba luncedo nakwisifo seswekile.

Eli nqaku lichaza ukuba yintoni incindi yeswekile nokuba ngaba lukhetho olufanelekileyo kubantu abanesifo seswekile- okanye nabani na obukele iswekile yegazi labo.

Yintoni incindi yeswekile?

Ijusi yeswekile lulwelo olumnandi, olunencindi ecinezelweyo kummoba oxutyiweyo weswekile. Ihlala ithengiswa ngabathengisi basesitratweni abayidibanise nekalika okanye ezinye iijusi kwaye bayikhonze ngaphezulu komkhenkce kwisiselo esimnandi.

Kusetyenzwa ngayo ukwenza iswekile yekhara, iswekile emdaka, imolasses, kunye nejaggery ().

Izele leswekile linokusetyenziselwa ukwenza iramu, kwaye eBrazil liyabila lize lisetyenziselwe ukwenza utywala obubizwa ngokuba yi <em> cachaça.

Ijusi yeswekile ayisoshukela esulungekileyo. Iqukethe malunga ne-70-75% yamanzi, malunga ne-10-15% yefayibha, kunye ne-13-15% yeswekile ngohlobo lwe-sucrose-efanayo neswekile yetafile ().

Ngapha koko, ngowona mthombo uphambili wesininzi setafile emhlabeni.

Kwimo yayo engacwangciswanga, ikwangumthombo olungileyo we-phenolic kunye ne-flavonoid antioxidants. Ezi antioxidants sesona sizathu siphambili sokuba abanye abantu babange ukuba inezibonelelo zezempilo (,,).

Ngenxa yokuba ingacutshungulwa njengezona zininzi iziselo ezineswekile, incindi yeswekile igcina iivithamini kunye neeminerals.

Njengokuba ikwaqulathe ii-electrolyte, ezinjenge potassium, ifundelwe iziphumo zayo zokuhambisa amanzi. Kuphononongo lweembaleki ezili-15 zokubaleka ibhayisikile, incindi yommoba yaboniswa ukuba iyasebenza njengesiselo sezemidlalo ekuphuculeni intsebenzo yomzimba kunye nokubuyiselwa komzimba ().

Nangona kunjalo, yonyusa iimbaleki ’iswekile yegazi ngexesha lokuzilolonga. Izibonelelo zalo bezinxulunyaniswa nomxholo wecarb kunye nokukwazi kwayo ukubuyisa amandla ozigcina kwimisipha yakho emva kokuzilolonga ().

Ijusi yeswekile yenziwa ngokucinezela ulwelo ngaphandle kweswekile. Ingumthombo wama-antioxidants kunye nezinye izondlo, kodwa ininzi yamabango malunga neenzuzo zayo zezempilo ayinasiseko.

Umxholo weswekile

Nangona ibonelela ngezininzi izondlo, ijusi yommoba ihlala iphezulu kwiswekile nakwiikhabhohbhayithi.

Ikomityi e-1 (240-mL) yokuhambisa (, 6):

• Iikhalori: 183
• Iprotheni: 0 iigramu
• Amafutha: 0 iigramu
• Iswekile: Iigrama ezingama-50
• Ifayibha: 0-13 amagremu

Njengoko ubona, ikomityi enye kuphela (i-240 mL) iqulethe i-gram ezingama-50 zeswekile-elingana neetispuni ezili-12.

Oku kubaluleke kakhulu ngaphezu kweetispuni ezili-9 kunye neetispuni ezi-6 zeswekile ngosuku ngosuku ekucetyiswa yiAmerican Heart Association yamadoda nabasetyhini, ngokulandelelana ().

Ijusi yeswekile inezixa ezahlukeneyo zefayibha. Ezinye iimveliso azidwelisi nanye okanye umkhondo nje, ngelixa ezinye, kubandakanya nejusi yommoba eluhlaza yeSwekile, ziqhayisa ukuya kuthi ga kwiigramu ezili-13 ngekomityi (240 mL).

Okwangoku, kungcono ukufumana ifayibha kukutya kwezityalo kunesiselo esimnandi. Ukuba ufuna isiselo ngefayibha, kungcono ukhethe umgubo owongezelelekileyo wefayibha ngaphandle kweswekile eyongeziweyo kwaye uyixube namanzi.

Iswekile yikhabhobhodi owehla umzimba wakho ube yiglucose. Olunye uhlobo lokutya okuphezulu lwe-carb kunye neziselo zinokunyusa iswekile egazini lakho, ngakumbi ukuba unesifo seswekile. Ke, abantu abanesifo seswekile kufuneka babukele ukutya kwabo iswekile ngocoselelo.

Nangona ijusi yeswekile inesalathiso esisezantsi se-glycemic (GI), isenomthwalo ophezulu we-glycemic (GL) - okuthetha ukuba inyanzelekile ukuba ibe nefuthe eligqithisileyo kumanqanaba eswekile yegazi (,).

Ngelixa i-GI ilinganisa ukuba ngokukhawuleza ukutya okanye isiselo siphakamisa iswekile yegazi, i-GL ilinganisa inani elipheleleyo leswekile yegazi. Ke, i-GL inika umfanekiso ochanekileyo ngakumbi wejusi yommoba kwiziphumo zeswekile yegazi.

Ijusi yeswekile iphezulu kakhulu kwiswekile kwaye inomthwalo ophezulu we-glycemic nangona unesalathiso esisezantsi se-glycemic. Ke ngoko, ichaphazela kakhulu iswekile yegazi.

Ngaba kufuneka uyisele ukuba unesifo seswekile?

Njengezinye iziselo ezineswekile eninzi, incindi yeswekile lukhetho olubi xa unesifo seswekile.

Isixa sayo esikhulu seswekile sinokuphakamisa amanqanaba eswekile egazini lakho ngokuyingozi. Ke, kuya kufuneka usiphephe ngokupheleleyo esi siselo.

Ngelixa ityhubhu yovavanyo yokukhutshwa kweswekile iphakamisa ukuba i-polyphenol antioxidants yayo inokunceda iiseli zepancreas zivelise i-insulin engaphezulu- ihomoni elawula iswekile yegazi lakho - olu phando luphambili kwaye alwenzi ukuba lukhuseleke kubantu abanesifo seswekile ().

Ukuba usakhetha isiselo esimnandi, ungasebenzisa iziqhamo ezifreshi ukufaka amanzi akho ngobumnandi bendalo.

Ngaphandle kophando olwenziwe elebhu olukhomba kwiziphumo ezichasene nesifo seswekile, incindi yeswekile ayisosiselo kufanelekileyo kwabo banesifo seswekile.

Umgca wezantsi

Ijusi yeswekile sisiselo esingacoliswanga esikhutshwe kummoba.

Ngelixa isebenza idosi esempilweni ye-antioxidants, iphezulu kakhulu kwiswekile. Oku kuyenza ibe lukhetho olungalunganga kubantu abanesifo seswekile.

Endaweni yejusi yommoba, khetha ikofu engenaswekile, iti, okanye amanzi agalelwe iziqhamo. Ezi zisiselo zinokungcamla kancinci ngaphandle kokubeka esichengeni amanqanaba eswekile yegazi.