Izithelo ziwukudla okunempilo kakhulu esingakudlaKuyingxenye ebalulekile yokudla kwethu. Okungaziwa ukuthi kunezithelo ezinoshukela ophezulu futhi kukhona abantu abangakwazi ukubekezelela ukudla okukhulu kwansuku zonke. Ngalokhu sizokwazi izithelo ezinoshukela owengeziwe.
I-World Health Organization (I-WHO) incoma ukuthatha 12 amathisipuni nsuku zonke kashukela. Ngaphandle kwalokho, kungabangela izinkinga ezinkulu ngokuhamba kwesikhathi emizimbeni yethu. Kufanele wazi ushukela oqukethe isithelo ubizwa ngokuthi i-fructose, engenakho ukwakheka okufanayo nokwaziwayo futhi kugaywe ngokuhlukile ngabantu.
Isiphi isithelo esinoshukela omningi?
Singakhohlwa ukuthi isithelo singenye yezingxenye eziyinhloko zokudla kwethu. Ukudla okunconyiwe kwansuku zonke kungamagremu angama-400, okulingana ne-mayelana izingcezu ezintathu noma ezine. Ine- ukwakheka okuphezulu kwamavithamini, amaminerali kanye ne-fiber njengezinto eziyinhloko, kodwa futhi zinokuningi futhi okuzuzisa kakhulu umzimba.
Ushukela otholakala esithelweni utholakala ngokwemvelo futhi iqukethe i-fructose, i-glucose ne-sucrose. Lezi zinhlobo ezintathu zikashukela ziyahlukahluka kuye ngesithelo. i-fructose iwushukela olula ongaxhunywanga kunoma iyiphi enye i-molecule. ushukela Ikhiqizwa yi-metabolism yama-carbohydrate. i-sucrose Ngushukela esiwuthola etafuleni lethu, owakhiwe ushukela amabili angaphambili.
Okulandelayo, sibonisa izithelo eziqukethe amagremu amaningi ngaphakathi kweqembu lalokhu kudla. Ku ukudla okunekhalori ephansi, noma ekudleni okungenashukela, kungase kutuswe ukusetshenziswa okuphansi kuleso sithelo ngomnikelo ophansi wale nto.
Custard apula
Ingase iqukethe okunye 20 g ushukela nge-100 g yesithelo. Akukona ukudla okudliwa ezweni lakithi njenganoma yikuphi okunye esikuthola etafuleni lethu. Lesi sithelo siqukethe ushukela olula njenge-sucrose, i-glucose ne-fructose. Kuyinto kakhulu ecebile nge-potassium ne-vitamin C.
Ubhanana
Ingenye yokudla okudliwa kakhulu ematafuleni ethu. Lapho ubhanana uvuthiwe, ushukela uyanda. Uma iluhlaza, lawa macarbohydrate azoba isitashi futhi kuzoba nzima kakhulu ukugayeka. Iqukethe 20 g ushukela nge-100 g yesithelo. Kuyinto kakhulu ucebile nge-potassium ne-fiber, i-fiber emunca ushukela namafutha ngokweqile ohlelweni lwethu lokugaya.
Amagilebhisi
Iqukethe mayelana 16 g ushukela nge-100 g yesithelo. Kuwukudla okunempilo futhi okulula ukukudla, kanye nokuba ngesinye sezithelo ezibalulekile ukwenza iwayini lethu elidumile. Ushukela wayo kulula kakhulu ukuwugayeka, uqukethe i-fructose, i-glucose, i-sucrose, i-dextrose ne-levulose. Futhi banayo a umphumela omkhulu wevithamini B6 no-C.
Amakhiwane
Ingenye yezithelo zasehlobo, eziqukethe cishe Amagremu ayi-16 ngamagremu ayi-100 kulokhu kudla. Iqukethe ushukela onjenge-fructose, i-sucrose ne-glucose, okulula kakhulu ukugayeka. Kakhulu ecebile nge-potassium into ehambisana nemisipha.
i-Mango
Isibambo siqukethe 13,6 amagremu kashukela ngamagremu ayi-100. Lesi sithelo sifanelekile ukuhambisana nama-dessert amaningi, kodwa ngesikhathi esifanayo siqukethe ezinye izakhiwo eziningi ezifana amavithamini C no-E, ama-amino acids, i-calcium nensimbi.
Ama-Cherry
Lesi sithelo siqukethe cishe amagremu angu-13,5 nge-100 g yesithelo. Ekupheleni kwentwasahlobo singavele sidle lokhu kudla okumnandi, okunothe ngoshukela olula njenge-fructose, i-glucose ne-sucrose. Iphezulu ku-fiber, i-magnesium, insimbi, i-calcium ne-potassium.
I-Apple
Sinalesi sithelo ngamafomethi amaningana. Ngokuya ngokuvuthwa kwayo, ingase ibe noshukela omningi noma omncane. Ngokuvamile iqukethe Amagremu ayi-12 nge-100 g yesithelo. I-apula ingenye yokudla okunempilo ekudleni kwethu, i-a i-antioxidant enkulu futhi ngenxa yezakhiwo zayo ingavimbela izifo ze-cerebrovascular kanye nezinhlobo ezithile zomdlavuza.
Amapheya
Lesi sithelo siqukethe nenani elikhulu likashukela. ibambelela ku Amagremu ayi-17 ngamagremu ayi-100 yalokhu kudla. Uma ufuna ukuwudla futhi ungafuni inani elikhulu likashukela, ungawabelana neyogathi noma isaladi. Iqukethe inani elikhulu lama-electrolyte futhi kuhle ukuphuza ngemva kokudlala imidlalo noma ukushisa ilanga.
Ezinye izithelo ezinoshukela omningi singathola ngazo iplamu Amagremu angu-11, i-kiwi enamagremu angu-10,6 noma i-persimmon enamagremu angu-16. I-Las izithelo ezinamanzi kumele sizihlanganise neqhaza elikhulu kushukela. Inqubo yayo ihilela ukuguqulwa kokuphelelwa amanzi emzimbeni, ukukhipha kuze kufike ku-80% wamanzi ayo. Ngale ndlela singabona ukuthi iqukethe ushukela omningi kakhulu ngakho-ke, kufanele kube ukudla okufanele kudliwe ngokucophelela.