Nectarine ya dzuwa: maubwino ndi zovulaza za shuga, index ya glycemic ndi zopatsa mphamvu

Zipatso zakumwera, timadzi tokoma ndi mchimwene wang'ono wa pichesi.

Kudya izo ndikwabwino komanso wathanzi.

Ganizirani zovuta zokhudzana ndi zopindulitsa zipatso za dzuwa, makamaka kumwa, timakambirana pamutu wazopindulitsa ndi zovuta za timadzi tamatenda a shuga.

Zothandiza katundu

Pichesi yosakanizidwa imatchedwa kuti matsenga, chifukwa imakhala ndi zodabwitsa zambiri komanso zothandiza pochiritsa.

Timalongosola zokhazo zopindulitsa za nectarine:

• amathandiza kuchepetsa kunenepa;
• Ili ndi mavitamini ndi michere yambiri yothandiza thupi. Zipatsozo zimakhala ndi vitamini C, A, phosphorous, iron, potaziyamu. Kuphatikiza apo, ili ndi ma amino acid omwe amafunikira kuti anthu apange mapuloteni ndi mahomoni;
• analimbikitsa anthu odwala khansa yam'mimba ndi duodenum. Ili ndi fiber, yomwe imatsuka matumbo kuchokera kuzakumwa ndi poizoni;
• kudzimbidwa, ndikokwanira kumeza mwana m'modzi patsiku, ndipo chopondacho chikhala bwino;
• Odwala omwe ali ndi atherosclerosis ndi matenda oopsa amachotsa madzi owonjezera pakudya zipatso zochepa patsiku, zomwe zikutanthauza kuti amathandizanso. Kutha kwa chipatso kuchotsa madzi m'thupi kumagwiritsidwanso ntchito ndi amayi omwe amalota kutaya mapaundi ochepa;
• antioxidants amachepetsa makwinya, amawongolera momwe maselo amasinthidwanso. Pogwiritsa ntchito zipatso zatsopano, azimayi amazindikira kuti mawonekedwe awo akhala athanzi, makwinya ang'onoang'ono asowa;
• kumawonjezera kuchuluka kwa zinsinsi zam'mimba. Zakudya zamafuta zimapakidwa bwino ngati mutadya mchere wotsekemera kuchokera ku zipatso mukatha kudya. Zothandiza kwa iwo omwe ali ndi kapamba;
• kubwezeretsa mphamvu yaimuna. Pichesi yamdazi imakhala ndi phindu pa mahomoni, Prostate. Ndikulimbikitsidwa ngati chida cha chakudya chopatsa thanzi ndi urolithiasis;
• amalimbikitsa kukula kwa minofu. Ochita nawo masewera amawaphatikiza pamasamba, chifukwa ma amino acid amakhudza bwino kukula ndi kukula kwa minofu;
• kumalimbitsa chitetezo chathupi. Chipatso chilichonse chimakhudzanso thupi kuthana ndi ma virus oyipa ndi matenda, chimathandizira kuchira, chimathandizira kupeza mphamvu. Nectarine ndiwopatula;
• imalimbitsa mbale ndi mano;
• imalimbikitsa kusangalala komanso kusangalala. Popeza mudadya chipatso chimodzi cham'mawa, mudzapatsidwa mphamvu kuti mugwire ntchito;
• Amathandizanso vitamini.
  

Pa nthawi yobereka, imaphatikizidwa muzakudya zilizonse, ngati mkaziyo alibe vuto lililonse.

Kugwiritsa ntchito nectarine muzakudya kumathandizira:

• kuchepetsa nkhawa;
• kulimbitsa chitetezo chokwanira;
• mpumulo ku toxicosis;
• kukonza kwa hemopoiesis;
• kukonza ziwalo zamkati;
• imasintha ntchito ya ubongo, kukumbukira.

Mlozera wa Glycemic

Nectarine, yemwe mndandanda wake wa glycemic ndi magawo 35, amadziwika kuti ndi zakudya.

Chizindikiro ichi ndichofunikira kwa anthu omwe amawunika zaumoyo ndipo, choyambirira, kwa odwala matenda ashuga. Ngati mumadya zakudya zamagetsi apamwamba, njira za metabolic zimasokonekera, kuchuluka kwa shuga kumakwera.

Ngati mumayerekezera ndi zipatso zina, ndiye kuti zili m'gulu la zipatso zomwe zimakhala ndi GI wapakati. Apulo, mwachitsanzo, ali ndi index ya 30, mandimu ali ndi 20, mphesa zimakhala ndi 60, ndipo chivwende chili ndi 70. Mtengo wa caloric wa hybrid ndi 44 kcal pa 100 magalamu.

Kodi ndingathe kudya nectarine wamtundu 2 wa shuga?

Funsoli nthawi zambiri limafunsidwa kwa akatswiri azaumoyo komanso ma endocrinologists. Anthu odwala matenda ashuga ali ndi chidwi chokhoza kudya zipatso ndi mitundu ina, koma amakonda nectarine, popeza index ya glycemic ndiyotsika.

Kwa odwala matenda a shuga, ndikofunikira kuphatikiza zipatso ndi ndiwo zamasamba tsiku lililonse muzakudya. Chisamaliro chikuyenera kulipira kuchuluka kwa shuga pazinthu, mphamvu zamagetsi.

Nectarine yamtundu wa 2 shuga imaphatikizidwa menyu. Koma osapitilira zipatso 1 kapena 0,5 patsiku. Zonse zimatengera kukula ndi kulemera kwa chipatsocho. Anthu odwala matenda ashuga amalangizidwa kuti asamadye magalamu 100 patsiku.

Kwa munthu wathanzi, kudya kwa dzuwa tsiku ndi tsiku ndi 150 -180 magalamu, kwa odwala omwe ali ndi vuto la chithokomiro, bola, mutha kudya zipatso 100 zokha.

Mawonekedwe akugwiritsidwa ntchito

Zosavuta poyang'ana koyamba, chipatsocho chimakhala ndi mawonekedwe a kudya:

1. nyengo yozizira, simuyenera kudya pichesi yamaliseche konse kapena kuyesa kuchepetsa kuchuluka kwa zipatso zomwe zimadyeka patsiku. Ali ndi katundu wolimbikitsa kukodza. Thupi limayenda bwino;
2. timadzi tokoma. Chomwacho ndi chothina, chokhutira, chifukwa chimapangidwa kuchokera ku zipatso puree kuchepetsedwa ndi madzi. Madzowo mulibe shuga, koma sucrose ndi fructose yekha, zomwe zimapangitsa kuti mankhwalawo akhale otetezeka kuti agwiritsidwe ntchito pang'ono ndi odwala matenda ashuga;
3. pichesi wachibale sayenera kudyedwa pamodzi ndi zinthu zina. Siyani malo abwino patebulo nthawi yachakudya chamasana kapena chakudya chamadzulo. Kenako azigwiritsa ntchito bwino komanso moyenera;
4. zipatso siziyenera kudyedwa mochedwa. Samalani ndi iye maola 4 asanagone. Chakudya chamadzulo ndi iye chimakhudza dongosolo la m'mimba;
5. kupanikizana. Kuchokera pamapichesi amaliseche a odwala matenda ashuga, mutha kuphika kupanikizana kosangalatsa nthawi yachisanu. Zipatso zatsopano komanso zakupsa zimagwiritsidwa ntchito kuphika, aspartame kapena sorbitol zimawonjezeredwa m'malo mwa shuga. Awa ndi m'malo mwachilengedwe maswiti a beetroot. Amakhala otetezeka kwa odwala matenda ashuga. Koma simuyenera kudya zotsekemera zambiri. Masupuni angapo patsiku ndi okwanira kuti apeze mavitamini ndi machulukidwe ake ndi mchere;
6. compote wopanda shuga. Zothandiza nthawi yozizira, pomwe sipakhala zinthu zokwanira kupeza ndi mavitamini. Kukonzekera monga zipatso zamzitini compote. Anthu odwala matenda ashuga amasinthidwa ndi shuga wokhazikika ndi fructose wachilengedwe;
7. chipatso ichi chawuma ndikuphika;
8. zipatso zamadzuwa zimawonjezeredwa ku mchere ndi zophika.

Contraindication

Nectarine ndi chipatso chabwino. Koma ndalama ili ndi mbali ziwiri. Chifukwa chake, tengani mankhwalawa muzakudya mosamala mu matenda ena:

1. chifuwa. Kupezeka kwa matupi awo sagwirizana ndi zipatso kumalepheretsa munthu kudya timadzi tokoma. Kupanda kutero, kuyankha kwamphamvu kwa zinthu zomwe zimapanga zipatso za dzuwa ndizotheka;
2. mtundu 2 shuga. Chipatso chadzuwa chili ndi shuga. Ndi matenda ashuga, nectarines sangakhale kunja kwathunthu kuchokera ku zakudya, koma amayenera kudyedwa mowerengeka, kuwerengera kuchuluka kwa zopatsa mphamvu ndi kulemera kwazinthuzo;
3. nthawi zina zimayambitsa maluwa. Ngati zakonzedweratu kwa iwo, ikani zipatsozo m'zakudya mosamala, pang'ono. Osamadya zipatso zing'onozing'ono ziwiri patsiku;
4. kuyamwa. Pakudyetsa mwana mkaka wa m'mawere, azimayi sayenera kugwiritsa ntchito timadzi tokoma. Mwana akhoza kukhala osavomerezeka.

Zipatso zabwino za chilimwe zimabweretsa zabwino kwambiri kwa thupi. Idyani tsiku lililonse, nthawi zambiri nyengo yotentha.

Makanema okhudzana nawo

Pazinthu zonse zabwino za nectarine mu kanema: