Ikhabe: Inkomba glycemic, ama-calories, inzuzo ukuze umzimba

Ikhabe - elimnandi, izithelo zibukeke ezikhangayo nge ukunambitheka ekhethekile olubucayi. Okhulumela I-Asia has ewusizo izakhi trace kanye amavithamini. ushukela yemvelo kugaywe kalula umzimba, ngakho-ke kuba ikhalori ongaphakeme. Kodwa nakhu is contraindicated abanesifo sikashukela ikhabe, inkomba glycemic has phezulu ngokwanele. Exotic umkhiqizo sesivuthiwe ngokuvamile adliwe fresh. Izinhlobonhlobo athandwa kakhulu eRussia kukhona Umlimi kanye torpedoes.

izici Jikelele ikhabe

Ukuze bakithi omunye ikhabe ethandwa kakhulu kuyinto ikhabe. Inkomba glycemic, okuyinto okuthuthukiswa ukusetshenziswa ikhabe, kufanele wazise kulabo abaphethwe isifo sikashukela. Ukuze lonke ikhabe - inqolobane izakhamzimba. Ukwanda ukufunwa umkhiqizo kungokwemvelo kuhlale ehlobo. Ikhabe iyathandwa ngenxa amnandi, ukunambitheka namanzi. Izizinda ezibucayi ebuchosheni lapho umbungu kuveza ukusetshenziswa "i-hormone injabulo", okuyinto oziphakamisa kwemizwelo.

Ikhabe kungokwalabo umndeni ithanga, ikhukhamba - izihlobo sayo esiseduze, ngakho-ke kuba zemifino. Ngo ezesayensi yezitshalo isithelo ibizwa ikhabe. It has simise ezahlukene kuncike ezihlukahlukene. Kungaba cylindrical, eyindilinga. Umbala - ophuzi, white, onsundu, oluhlaza, ngokuvamile ngephethini, noma nemithende. Ngaphakathi kukhona imbewu, nenyama white. Esikhulile ingaba nesisindo 20 kg, kodwa izithelo isilinganiso ukala kusuka 2 kuya ku-10 kg. AmaRashiya ayatholakala ikakhulu Uzbek ikhabe torpedo futhi abavuthiwe indlela ephakathi nendawo noma Kazachka Farmer. Kukhona izinhlobonhlobo ikhabe okumunyu - Mamordika, ukuvuthwa ezimweni ezishisayo.

Kuzuze ikhabe umzimba

Ikhabe ukubunjwa yayo has 40% wamanzi, isihlobo ikhabe ikhabe - 90%. Iqukethe amaprotheni, isitashi, fructose, sucrose, ama-carbohydrate. Siqukethe wezokudla fibre. Amandla okwelapha kukhona ngenxa okuqukethwe-phosphorus, okusansimbi, i-magnesium, i-silicon, i-calcium, njll ahlukahlukene namavithamini :. C, PP, B1, B2, isenzo E, A. ikhabe Izinzuzo umzimba is kuhlangene. Calcium kuqinisa ithambo izicubu, njengoba kudingeka ukuze izitsha inhliziyo negazi. Enzyme eziqukethwe ikhabe, ukukhuthaza egazi, isithelo kuwusizo igazi. izakhiwo isisu avumele ukusetshenziswa ikhabe ekwelapheni esinyeni. ukusetshenziswa njalo umkhiqizo lisuselwa i-cholesterol umzimba. Silicon, etholakala lapha okwedlula, kuba nomphumela omuhle ebuchosheni, bese - ku isimiso sezinzwa. Zonke izinqubo bokuphila emzimbeni ukubuyela esimweni esivamile. Ascorbic acid isiza ukuthuthukisa isimiso somzimba sokuzivikela, ukuze ehlobo nje kudingeka Thenga kakhulu uvithamini C ngokudla okwanele ikhabe. Kunconywa umkhiqizo iziguli ngemva kokuhlinzwa kusiza ukubuyisela umthamo wegazi.

Izimo

Whatever sizakala umkhiqizo, ayenakho ezinye contraindications abanye abantu bangaba nobuhlobo naye babe ingozi empilweni. Njengoba kushiwo ngenhla, ikhabe is hhayi Kunconywa ukusebenzisa kulabo abanesifo sikashukela noma isilonda esiswini. Ungakwazi siyifake ku ekudleni (izinto eziningi ezincane), inqobo nje uma omunye carbohydrate isuswa imenyu. Ikhabe, inkomba glycemic okuyinto ilingana 65, ephawulekayo kwandisa izinga kwegazi glucose. Kalula ushukela siyagwinyeka (pectin) eziqukethwe mkhiqizo 13%. nabancelisayo nalo Kunconywa ukusebenzisa ikhabe. ubisi lukamama, iyatholakala ku-enzyme ikhabe kungabangela colic ezinsaneni ingane. Njengoba izazi zokudla bathi, awukwazi sihlanganise lo mkhiqizo nge namaprotheni (ubisi, amantongomane). Kulokhu, sithola ukusabela iguliswa, futhi izinkinga esiswini. Yidla ikhabe eluhlaza kangcono phakathi ukudla, aluhlanganiswa neminye imikhiqizo.

Ikhabe: caloric kanye Inkomba glycemic

Uma siqhathanisa ikhabe neminye imikhiqizo, kuyafaneleka ukusho ukuthi okuqukethwe kwama-kilojoule it has kancane kakhulu. Nokho, lo mkhiqizo kubhekwa ukuba wamandla emvelo, ngoba iqukethe ukubunjwa yayo okusheshayo ushukela utilizable ebizwe pectin. Ngokushesha kugaywe, futhi lokhu kusenza sibe spike e amazinga kashukela egazini. Uma sicabangela Inkomba glycemic ikhabe kanye ikhabe, ke Inkomba onqobayo ikhabe - 65, kusukela ikhabe Inkomba ephakeme - 72.

Ngakho mangaki ama-calories ku ikhabe? Okokuqala nje kuncike ezihlukahlukene. Ezweni lethu, ezivame kakhulu - futhi torpedo Farmer. Phakathi kwabo, azikho umehluko omkhulu, kodwa uma sithathe izithelo ikakhulukazi ekudleni, kufanele wazi ukuthi amagremu 100 umkhiqizo Kolhoznicy kilojoule - 30, kuyilapho torpedo - 38.

Ukuze kwesisindo kukhona indlela yokudla ehambisana nempilo eziningi ezifaka Ukudla ikhabe. ukuhambisana Proper ikghone ngeviki ukuqeda a amakhilogremu ambalwa. Isici esiyinhloko ekudleni - izingxenye ezincane kodwa njalo. Ungakhohlwa ukuthi ikhabe kunomphumela omnene isisu, ngakho ungakhohlwa ukuphuza amanzi amaningi (kufika ku 3 amalitha ngelanga). Ingqikithi yale Ukudla - athula nokuphumula lonke ipheshana wokugaya ukudla. Ukwazi ikhabe ikhalori, noma ubani angaba ukudala bona Ukudla ngabanye ukuthi kulungile emzimbeni wakho.

ikhabe torpedo

Labo abakhetha emakethe ikhabe bebodwa, cishe waphawula ukuthi izinhlobo kuhluke ijamo, umbala, umbala. Isakhi esiyinhloko Yiqiniso, kuyinto kakhulu inyama. I emnene ikhabe - ibanga torpedo, ngakho nokuqukethwe kwalo caloric kunakunoma yabanye, amagremu 100 - 38 kcal. Uma siqhathanisa ngayo 15% yogurt th, kungashiwo baphetha ngokuthi wesibili kilojoule okuningi. Ngakho-ke torpedo isibaluli imikhiqizo wezokudla. Labo are ukubukela izibalo zabo, kalula ulifake ekudleni kwakho. I glycemic Inkomba torpedo amakhabe - 68, kumelwe unake umuntu abaphethwe isifo sikashukela.

ikhabe Umlimi

Uma ukha phezulu ezihlukahlukene ikhabe ukuze ulifake ekudleni kwesisindo, unganikeza ngokuphepha ntandokazi Ipulazi sabaqashi. Ngemva kokuthethwa kwecala lokuqala, ungakwazi ngokushesha ukuthi lokhu ezihlukahlukene ngesisa ngaphezulu, ayinakho ukunambitheka enjalo okunoshukela-amnandi, sengathi torpedo. Ngakho, okuqukethwe kwama-kilojoule komkhiqizo kuyodingeka esingaphansi: 100 g - 30 kcal. Inkomba Glycemic Ikhabe Farmer futhi kancane lincane torpedo, kuyinto 65. Sikashukela izimo zivuma zihlanganisa Ipulazi sabaqashi kwimenyu, uma ngaphandle kusukela ekudleni ezinye carbohydrate.

Yini okufanele kucatshangelwe

Masenze iziphetho ayinhloko adinga ukucatshangelwa lapho usebenzisa lolu izithelo sweet namanzi, hhayi ukulimaza impilo yakho:

• Izinhlobonhlobo ngokuqukethwe esincishisiwe ushukela ube okuqukethwe ongaphakeme-kilojoule, kodwa ngenxa pectin - index okusezingeni eliphezulu glycemic. Umphumela - ebukhali, nakuba lezivakashi, kwamazinga igazi glucose. Iziguli hlobo 2 sikashukela m, ukukhuluphala okulungiselelwe nemiphumela emihle (kwesisindo), kodwa enqabayo zenzeka ekushintshashintsheni amazinga igazi glucose. Isizathu salokho - a ibhece, lapho Inkomba glycemic siphakeme ngokwanele. Kufanele kuthathe lokhu ku-akhawunti.
• Ezigulini ezine uhlobo 1st sikashukela ovunyelwe ukusebenzisa ikhabe, kodwa ngenkathi ukunamathela ezimisweni yokudla. The main imfuneko kuleli cala - inani carbohydrate washisa kufanele ngikwenze ngokugcwele umthamo we-insulin, kanye nemsebenti lotsintsa umtimba.
• Ngoba bonke ukusetshenziswa ikhabe kunconywa engxenyeni yokuqala yosuku. Abadingi sihlanganise ke neminye imikhiqizo. Kubangela a ukushukuma abukhali emathunjini. Kungcono ukugwema ukwabelana nalo lonke ukugaya ukudla.
• Cabanga ngo-idayari yokudla inani carbohydrate yokuqothulwa.

Uyini Inkomba glycemic (GI)

Inkomba Glycemic atjengisa ongasukuma emazingeni igazi glucose uma zidle ukudla okuthile. Lokhu kubalulekile ukuqapha lesi? Konke. Kodwa ikakhulukazi kulabo abafuna ukwehlisa umzimba noma uhlushwa izifo endocrine. I glycemic Inkomba izinyathelo ngokushesha kangakanani umzimba ubola carbohydrate sibe ushukela, okuyinto esizidingela amandla.

Lisho ukuthini glycemic Inkomba esikalini? Ikalwe izinga kusuka 1 iyunithi 100. ephansi carbohydrate ukudla, ngakho-ke ingaphansi. amazinga eliphansi GI abonisa ukuthi umkhiqizo akakubangeli kashukela iyehla iyenyuka. Amanani isilinganiso GI ngokulinganisela ukwandisa ezingeni glucose. ukufundwa High GOP imbangela okhuphuka noshukela, ephethe amazinga insulin yanda, futhi umzimba uqala buthelela fat.

It lingahunyushwa baphetha ukuthi ntandokazi kufanele sinikwe labo imikhiqizo anezinga engezansi GI. Wale mikhiqizo ngokulinganayo carbohydrate aguqulwa ibe amandla, kuyilapho amanani aphakeme of GI carbohydrate esikuthola ngokushesha. Uma umhlukumezi imikhiqizo enjalo, umzimba uqala ukugcina amandla, okungukuthi, ugcine it in the fat umzimba.

Ithebula Inkomba glycemic

Manje bheka uhlu eyisisekelo ukudla onenkomba glycemic. It ikuvumela ukuba balolonge imenyu yakho ngendlela efanele.

Ukudla nge GI ongaphakeme:

• Kefir - 15.
• Amantongomane, amantongomane ahlukahlukene - 15.
• USoya - 16.
• Ubhontshisi - 19.
• Cranberry, cranberry, cherry, fructose - 20.
• shokolethe, amajikijolo - 25.
• ubisi Skimmed - 32.
• Ephansi fat yogurt - 33.
• Bran isinkwa - 35.
• Ibhali isinkwa - 38.
• Buckwheat, oatmeal, amakhiwane, gooseberries - 40.
• Spaghetti, Umakharoni, amawolintshi, tangerines - 42.

Imikhiqizo nge GI isilinganiso:

• Peas, amabhilikosi, amapetshisi - 43.
• Kvass, ubhiya - 45.
• Amagilebhisi - 46.
• Figure - 47.
• ishq Ibhali, ikiwi, umango - 50.
• Ubhontshisi Canned - 52.
• Buckwheat, oatmeal amakhukhi, oat bran - 55.
• amazambane abilisiwe - 56.
• Ikhabe - 65.
• Omisiwe, izithelo ezomisiwe - 67.
• amazambane abondiwe, ummbila, irayisi elimhlophe - 70.

Ukudla nge GI okusezingeni eliphezulu:

• Watermelon - 72.
• Ukolweni isinkwa, amazambane athosiwe - 75.
• Caramel corn ishq - 80.
• Honey - 88.
• irayisi abakhukhumele - 94.
• Maltose -105.
• Glucose - 100.