Isiqhamo kokona kutya kunempilo esinokukutyaIkwayinxalenye ebalulekileyo yokutya kwethu. Into engaziwa kukuba kukho iziqhamo ezinomxholo ophezulu weswekile kwaye kukho abantu abangenako ukunyamezela umthamo omkhulu wemihla ngemihla. Ngenxa yoko siya kwazi iziqhamo iswekile ngaphezulu.
Umbutho wezeMpilo weHlabathi (WHO) icebisa ukuthatha malunga Iitipuni ezili-12 zemihla ngemihla zeswekile. Ngaphandle koko, kunokubangela iingxaki ezinzulu ngokuhamba kwexesha kumzimba wethu. Kuya kufuneka uyazi iswekile equlethwe sisiqhamo ibizwa ngokuba yi-fructose, engenalo uhlobo olufanayo nolwaziwayo kwaye yetyiswe ngokwahlukileyo ngabantu.
Sesiphi isiqhamo esineswekile eninzi?
Masingalibali ukuba isiqhamo yenye yezinto eziphambili zokutya kwethu. Ukusetyenziswa kwansuku zonke okucetyiswayo kujikeleze i-400 grams, elilingana ne malunga iziqwenga ezintathu okanye ezine. Une ukwakheka okuphezulu kwiivithamini, iiminerali kunye nefiber njengezinto eziphambili, kodwa zikwanazo ezininzi kwaye ziluncedo kakhulu kumzimba.
Iswekile efumaneka kwisiqhamo ifumaneka ngokwemvelo kwaye iqulethe i-fructose, i-glucose kunye ne-sucrose. Ezi ntlobo zintathu zeswekile ziyahluka ngokuxhomekeke kwisiqhamo. fructose yiswekile elula engadityaniswanga nayo nayiphi na enye iamolekyuli. iswekile Iveliswa yimetabolism ye-carbohydrates. sucrose Yiswekile esiyifumana kwitafile yethu, eyenziwe ngeeswekile ezimbini zangaphambili.
Emva koko, sibonisa iziqhamo eziqulethe iigram ezininzi ngaphakathi kweqela lezi zidlo. Kwi ukutya okunekhalori ephantsi, okanye ekutyeni okungenaswekile, kunokunconyelwa ukusetyenziswa okuphantsi kweso siqhamo ngomnikelo ophantsi wale nto.
Custard apile
Isenokuqulatha ezinye I-20 g yeswekile nge-100 g yeziqhamo. Ayikokutya okutyiwa kwilizwe lethu njengazo zonke ezinye esizifumana etafileni yethu. Esi siqhamo sifika sineswekile elula njenge-sucrose, i-glucose kunye ne-fructose. Kunzima kakhulu ityebile kwi potassium kunye ne vitamin C.
Ibhanana
Yenye yezinto ezityiwa kakhulu kwiitafile zethu. Okukhona ibhanana ivuthwa, kokukhona isiqulatho seswekile siphezulu. Ukuba iluhlaza, ezi carbohydrates ziya kuba sistatshi kwaye kuya kuba nzima kakhulu ukwetyisa. Iqulathe I-20 g yeswekile nge-100 g yeziqhamo. Kunzima kakhulu isityebi kwi-potassium kunye ne-fiber, ifayibha efunxa iswekile eninzi kunye namafutha kwinkqubo yethu yokwetyisa.
Iidiliya
Iqulethe malunga I-16 g yeswekile nge-100 g yeziqhamo. Kukutya okusempilweni kakhulu kwaye kulula ukukutya, kunye nokuba sesinye seziqhamo ezibalulekileyo ukwenza iwayini yethu edumileyo. Iiswekile zayo zilula kakhulu ukugaya, ziqukethe i-fructose, i-glucose, i-sucrose, i-dextrose kunye ne-levulose. Kananjalo banayo a igalelo elikhulu levithamini B6 kunye neC.
Amakhiwane
Ngenye yeziqhamo zasehlotyeni, eziqulathe malunga 16 grams nganye 100 grams koku kutya. Iqulethe iiswekile ezifana ne-fructose, i-sucrose kunye ne-glucose, ekulula kakhulu ukuyicola. Ngaba kakhulu isityebi kwi potassium into ehambelana nezihlunu.
imango
Umqheba uqulathe 13,6 grams zeswekile nganye 100 grams. Esi siqhamo sifanelekile ukuba sihambe kunye needessert ezininzi, kodwa kwangaxeshanye sinezinye iipropathi ezininzi ezinje i-vitamin C kunye ne-E, i-amino acids, i-calcium kunye nentsimbi.
Cherry
Esi siqhamo siqulethe malunga ne-13,5 grams nge-100 g yesiqhamo. Ekupheleni kwentwasahlobo sinokusebenzisa oku kutya okumnandi, okutyebileyo kwiishukela ezilula ezifana ne-fructose, i-glucose kunye ne-sucrose. Iphezulu kwi-fiber, i-magnesium, isinyithi, i-calcium kunye ne-potassium.
Iapile
Sinesi siqhamo kwiifomathi ezininzi. Ngokuxhomekeke ekukhuleni kwayo, inokuba neswekile eninzi okanye encinci. Ngokuqhelekileyo iqulathe 12 grams nge-100 g yeziqhamo. Iapile lokunye ukutya okunempilo ekutyeni kwethu, it is a antioxidant enkulu kwaye ngenxa yeempawu zayo inokuthintela izifo ze-cerebrovascular kunye nezinye iintlobo zomhlaza.
Amapere
Esi siqhamo sikwaqulethe isixa esikhulu seswekile. ibambelela ku 17 grams nganye 100 grams koku kutya. Ukuba ufuna ukuyisebenzisa kwaye awufuni isixa esikhulu seswekile, ungabelana ngayo kunye neyogathi okanye isaladi. Iqulathe unikezelo olukhulu lwee-electrolytes kwaye kufanelekile ukusela emva kokudlala imidlalo okanye ukutshisa ilanga.
Ezinye iziqhamo ezineswekile eninzi sinokuyifumana iplum I-11 grams, i-kiwi kunye ne-10,6 grams okanye i-persimmon ene-16 grams. Las iziqhamo ezomisiweyo kufuneka sibafake kwigalelo elikhulu kwiswekile. Inkqubo yayo ibandakanya ukuguqulwa kokuchithwa kwamanzi, ukukhupha ukuya kwi-80% yamanzi ayo. Ngale ndlela sinokubona ukuba iqulethe iswekile eninzi kakhulu kwaye ke, kufuneka ibe kukutya okufuneka kusetyenziswe ngononophelo.