Izithelo ezomisiwe zingumkhiqizo wemvelo owenziwa ngokumisa izithelo ezivuthiwe namajikijolo. Ithonya lezithelo ezomisiwe emzimbeni womuntu likhulu kakhulu, kwesinye isikhathi umkhiqizo onjalo uphilile kakhulu kunezithelo ezintsha.
Lokhu ngukudla kwemvelo, okwenziwe ngaphandle kokusebenzisa amakhemikhali futhi hhayi okusongwe ngoshukela. Kulokhu okugcina, kungamaswidi amaningi kunamajikijolo aphilile. Izithelo ezomisiwe zilungele abantu abafuna ukunciphisa umzimba, njengoba benelisa isifiso sokudla okuthile okumnandi. Ukuphatha nakho kufanelekile ekudleni kwabasubathi - bakhokhisa umzimba ngamandla, bagcwalise umzimba ngamavithamini namaminerali.
Okuqukethwe kwekhalori nokwakhiwa kwezithelo ezomisiwe
Okuqukethwe kwekhalori nokwakheka kwamakhemikhali kwezithelo ezomisiwe kuncike kuberry noma isithelo lapho zitholakale khona. Ngokwesilinganiso, okuqukethwe kwekhalori kusuka ku-200 kuye ku-250 kcal nge-100 g. Le nkomba iphakeme kakhulu kunomkhiqizo oyinhloko, noma kunjalo, ukugxila kwezinto eziwusizo engxenyeni yezithelo ezomisiwe kuzoba ngaphezulu kaningana kune, ngokwesibonelo, ku-apula, ibhilikosi, ipheya, amagilebhisi, njll.
Cabanga ngokuqukethwe kwekhalori kanye nenkomba yokulinganisa ushukela nge-100 g yezinhlobo ezivame kakhulu zezithelo ezomile etafuleni:
| Igama lomkhiqizo | Amandla kashukela, g | Okuqukethwe kwekhalori, kcal |
| Amabhilikosi omisiwe | 72,1 | 215,6 |
| Ama-apula omisiwe | 61,9 | 230,9 |
| Umlimi | 69,1 | 232,1 |
| Izinsuku | 74,1 | 291,9 |
| Ipheya elomile | 63,2 | 250,1 |
| Umkhiwane | 77,8 | 256,8 |
| Omisiwe | 72,2 | 263,6 |
| Ama-cherry omisiwe | – | 290,1 |
| Amabhilikosi omisiwe | 52,6 | 212,6 |
Ngaphandle kokuqukethwe okuphezulu kwekhalori kwama-apula omisiwe, yilesi sithelo esomisiwe esinconywa kakhulu ukuthi sidliwe ngenkathi kwenziwa ukudla, yebo, ngokulinganisela: kungabi ngaphezu kwama-30-50 g ngosuku.
Inani lokudla okunomsoco wezithelo ezomisiwe nge-100 g ngayinye:
| Berry / Izithelo | Amaprotheni, g | Amafutha, g | Amakhabhohayidrethi, g |
| Amabhilikosi omisiwe | 5,1 | 0,29 | 51,2 |
| Umlimi | 2,4 | 0,8 | 57,6 |
| Umkhiwane | 0,8 | 0,3 | 13,8 |
| Uphayinaphu | 0,5 | 0,2 | 10,8 |
| Izinsuku | 2,6 | 0,6 | 68,8 |
| Omisiwe | 2,8 | 0,62 | 65,9 |
| Ama-apula | 2,3 | 0,11 | 58,9 |
| Amapheya | 2,4 | 0,7 | 63,1 |
Ngenkathi yokoma kwemvelo kwezithelo namajikijolo, ancipha ngevolumu ngenxa yokuhwamuka kwamanzi, kepha inani lama-carbohydrate alishintshi nganoma iyiphi indlela, ngakho-ke, okuqukethwe kwekhalori lomkhiqizo ophelile kuyanda.
© ama-finepoints - stock.adobe.com
Ukwakheka kwamakhemikhali kwezithelo ezomisiwe kunothe ngamavithamini ahlukahlukene, amaminerali kanye nama-acids, adingeka kakhulu ekusebenzeni kahle komzimba womuntu. Uhlu lwezinto eziwusizo ohlotsheni ngalunye lokuphatha luhlukahlukene, kepha konke kuqukethe i-fructose, i-organic acid, i-glucose ngobuningi, amavithamini e-B, i-pectin, amavithamini A no-P.
Ngaphezu kwalokho, izithelo ezomisiwe zicebile kokuqukethwe:
- i-calcium;
- iodine;
- indlala;
- i-magnesium;
- i-potassium;
- i-sodium.
Ngeshwa, ngenkathi kwenziwa ukomiswa kwemvelo noma okunye, kanye nangesikhathi sokulungiswa kokudla okunamakhemikhali (okusiza ukugcina izithelo ezomisiwe zidliwe isikhathi eside), uvithamini C
Izakhiwo eziwusizo zomzimba
Izici ezizuzisayo zomzimba wohlobo ngalunye lwezithelo ezomisiwe ziyehluka komunye nomunye, cabanga ngokusetshenziswa okuvame kakhulu:
| Igama lezithelo ezomisiwe | Inzuzo yezempilo |
| Omisiwe | Ibuyisa amandla omzimba, ikakhulukazi asebenza ngesikhathi semikhuhlane noma imikhuhlane; ijwayele ukusebenza kwamathumbu, ihlanze ubuthi; kubuyisa umsebenzi wohlelo lokujikeleza kwegazi; kusiza ukunqoba isifo sohudo nobuhlungu besisu (ngoba udinga ukupheka i-decoction ngokusekelwe kwezithelo zomisiwe); kusiza ukubhekana nokuphelelwa ngamanzi emzimbeni ngenxa yobuthi. |
| Ama-apula omisiwe | Vimbela izinkinga ku-thyroid gland futhi ukhuthaze ukwelashwa kwayo; vikela umzimba ekugugeni ngaphambi kwesikhathi; thuthukisa koqweqwe lwawo lwamazinyo futhi wandise amandla amazinyo; ukujwayela umsebenzi wezinzwa, wokugaya ukudla nezinhliziyo zenhliziyo. |
| Amabhilikosi omisiwe (amabhilikosi omisiwe) | Kwandisa amazinga e-hemoglobin; unomphumela wokulwa namagciwane; kunciphisa izinga le-cholesterol embi; kuthinta kahle umsebenzi wenhliziyo; kuthuthukisa ukubona; uhlanza amathumbu nomzimba kubuthi, ubuthi kanye nobuthi. |
| Ipheya elomile | Inomphumela wokulwa nokuvuvukala futhi ilwa kahle nemikhuhlane; inezici zokulwa nokucindezelwa; ithuthukisa ukusebenza kohlelo lokugaya ukudla; ijwayele ukusebenza komchamo. |
| Umlimi | Kuthuthukisa ukusebenza kwenhliziyo; iqeda ukuqunjelwa nokuqunjelwa; ithuthukisa imetabolism; kusiza ekwelapheni isibindi nezinso; ubulala amagciwane ayingozi emlonyeni; kubeka kahle umgudu wokugaya ukudla. |
| Umkhiwane | Isebenza njenge-ejenti ye-prophylactic yokulwa nomdlavuza; esetshenziselwa ukwelashwa okuyinkimbinkimbi kwe-bronchitis; ithuthukisa ukusebenza kwendlala yegilo; kusiza ukuqeda ama-parasites emzimbeni. |
| Izinsuku | Nciphisa izimpawu zesilungulela; thuthukisa ukusebenza kobuchopho nokuqinisa inkumbulo; ukujwayela amaphethini wokulala, ukusiza ukuqeda ukuqwasha nokuthulisa isimiso sezinzwa; ukunciphisa inqubo yokuguga kwamaseli; ukubhubhisa amabhaktheriya ayingozi emzimbeni. |
| Uphayinaphu | Ithuthukisa ukusebenza kwendlala yegilo; unomphumela wokulwa nokuvuvukala; isiza ngezifo ezifana ne-thrombophlebitis ne-arthritis; ibuyisela amandla esimweni semikhuhlane nangemva kokulimala; unomphumela wokushisa amafutha emzimbeni. |
Ngokwehlukana, kufanelekile ukucubungula olunye uhlobo lwe-apricot omisiwe - ibhilikosi. Inomphumela omuhle kwezempilo yenhliziyo ngenxa yokuqukethwe kwayo okuphezulu kwe-potassium (okuyinto enhle kakhulu kubasubathi), futhi ivimbela nokuthuthukiswa kwezimila ezinomdlavuza. Futhi ngenxa yobukhona be-fiber ekwakhiweni, ithuthukisa ukusebenza kwamathumbu.
Okubalulekile! Izithelo ezomisiwe kuphela ezisezingeni eliphakeme ezisizayo, okungenziwa nge-priori ezingabizi. Akufanele ubheke imikhiqizo ngamanani entengo ebeka impilo yakho engozini.
© 5ph - stock.adobe.com
Izinzuzo zokuncipha
Izithelo ezomisiwe zingaba wusizo ekunciphiseni isisindo kuphela uma uzidla ngokulinganisela, ngokwesibonelo, ukuzengeza okusanhlamvu noma ukuzisebenzisa njengesidlwana esincane. Ukudla izithelo ezomisiwe esiswini esingenalutho akunconyiwe ngenxa yokuqukethwe ushukela omningi. Isiphuzo esinjalo ngemuva kwesikhashana sizoholela kumuzwa wendlala onamandla ngokwengeziwe.
Ngesikhathi sokulahlekelwa isisindo, izithelo ezomisiwe ezinjengama-apula omisiwe, uphayinaphu (anempahla yokususa amafutha ngenxa ye-asidi) futhi, vele, umlimi kufanelekile. Kodwa-ke, akufanele udle ngisho nokuningi kakhulu kusihlwa.
Uma ukhetha omisiwe, ungadla okungaphezu kwesisodwa, nezinsuku - ungadluli izingcezu ezi-5 noma eziyisithupha ngosuku. Ncamela izithelo namajikijolo anenkomba ye-glycemic engeqi kuma-50, ngamanye amagama, khetha ukudla okunama-carbohydrate amuncwa kancane futhi angabangeli ukugxuma okubukhali kushukela wegazi.
I-compote yezithelo ezomile
I-compote yezithelo ezomile yisiphuzo esinempilo ngokweqile, inani lalo ogogo bethu ababelazi. Ebusika, kumane nje kudingekile ukubuyisa inani elilahlekile lamavithamini emzimbeni womuntu omdala kanye nengane.
ICompote inezakhiwo ezilandelayo ezizuzisayo:
- isiphuzo esenziwe ngama-apricot omisiwe sibuyisa umsebenzi wesitho sokubukwa futhi sigcwalisa ukuntuleka kwensimbi egazini;
- isiphuzo esenziwe ngesisekelo sezithelo zomisiwe sizokhipha ukuqunjelwa, ngosizo lwayo umsebenzi wohlelo lokugaya ukudla nawo uzothuthuka;
- ukubhekana nokucasulwa yisisu ebuntwaneni kungaba yi-compote esekwe kupheya;
- yokwehlisa isisindo, uphayinaphu compote usebenza kakhulu;
- isiphuzo esisuselwa kupheya omisiwe nama-apula sizosiza umzimba ukulwa nezifo zesibindi, izinso kanye negazi.
Ngaphezu kwalokho, odokotela bancoma ukuphuza noma iyiphi i-compote ezithelweni ezomisiwe phakathi kwezifo ezinamagciwane ezinokushisa okuphezulu, ukugcwalisa amandla nokuvimbela ukuncipha komzimba.
Ukulimaza empilweni nokuphikisana
Izithelo ezomisiwe zingalimaza umzimba womuntu uma kukhethwe umkhiqizo osezingeni eliphansi, noma uma kukhona ukuphikisana ngqo nokusetshenziswa komkhiqizo onjalo. Akufanele ufake izithelo ezomisiwe ekudleni kwabantu:
- ngokukhuphuka kwezilonda zesisu;
- isifo sikashukela;
- ukungezwani komzimba nokungezwani kokudla ngakunye;
- ukuthambekela kokukhuluphala ngokweqile;
- ukukhuluphala ngokweqile.
Abantu abaphethwe yisifo sikashukela abadingi ukukhipha ngokuphelele izithelo ezomisiwe ekudleni; ngezikhathi ezithile, ungazithambisa ngama-apula omisiwe, ama-currants noma amapheya. Akunakusetshenziswa ukuthi abanesifo sikashukela badle umango owomisiwe, upopo, uphayinaphu noma ubhanana.
Ukulimala okuvela kwizithelo zomkhiqizo omisiwe kungenzeka kuphela ngenxa yokusetshenziswa kwemikhiqizo esezingeni eliphansi noma uma kwenzeka ukusabela okweqile.
Qaphela: izingane zinganikezwa izithelo ezomisiwe kungakabi ngaphambi kweminyaka engu-2-3 ubudala.
© Igor Normann - stock.adobe.com
Isiphetho
Izithelo ezomisiwe aziwona nje umkhiqizo omnandi futhi onoshukela, kepha futhi ziyinzuzo egxile emzimbeni. Lezi zibiliboco ziba yigugu ikakhulukazi ngenkathi yasebusika, lapho umzimba uhlushwa ukuntuleka kwezakhi zokulandela kanye namavithamini. Izithelo ezomile zingadliwa ngesikhathi sokudla, futhi uma ungadli ngokweqile, ukwehlisa isisindo kuzosebenza kakhulu.
Amajikijolo omisiwe nezithelo kuyasiza kubasubathi ukuqinisa inhliziyo nokugcwalisa izinqolobane zamandla. Ngokungafani noshukela, i-glucose yemvelo ne-fructose, etholakala kwizithelo ezomisiwe, inempilo. Isiphuzo samandla emvelo esinemiphumela emibi ezuzisayo. Into esemqoka ukuhambisana nokunconywa kwansuku zonke futhi ungathengi imikhiqizo eshibhile.
