Ukwakhiwa kwamakhemikhali nokuqukethwe kwekhalori kwesithombo. Yini ebalulekile ukwazi ngomkhiqizo?

Send

Isithombo siqukethe ama-amino acid amaningi, amavithamini kanye nosawoti wamaminerali adingekayo ukusekela umzimba wonke. Isiko lemifino likhuthaza ukuqedwa kobuthi nobuthi, lisetshenziselwa umuthi wesintu ekwelapheni izifo ezithathelwanayo nezivuvukalayo.

Kepha ngaphandle kwezinzuzo, ngaphambi kokufaka isivuno sezimpande kumenyu enkulu, kufanele uzijwayeze ukwakheka kwayo. Lokhu kuzokuvumela ukuthi uvikele imiphumela emibi yokusetshenziswa kwesithombo phambi kokuphikisana.

Kungani kubalulekile ukwazi izithako zomkhiqizo?

Ngokujwayela amavithamini namaminerali aqukethwe kumkhiqizo, ungafunda ngezinzuzo zawo zomzimba. Lokhu kukuvumela ukuthi ubhale kahle imenyu yakho yansuku zonke, uzihlinzeke ngazo zonke izakhi ezidingekayo. Ukudla okunomsoco kubaluleke kakhulu kubantu abanezifo ezingamahlalakhona. Badinga ukwazi okuqukethwe ikhalori, isilinganiso samaprotheni, amafutha kanye ne-carbohydrate yesitshalo semifino.

Isithombo siletha kokubili izinzuzo nokulimaza emzimbeni. Ngakho-ke, kufanele uzijwayeze ukuphikisana nomkhiqizo we-herbal kanye nemiphumela emibi engaba khona.

Izingxenye nenani lokudla okunempilo

Amavithamini, uwoyela, ama-acid namaminerali ekwakhiweni komkhiqizo anquma izakhiwo zawo ezizuzisayo zomzimba.

Imifino yezimpande iqukethe:

izingxenye zokushuka;
umlotha;
izakhi ezincane nezikhulu;
amavithamini A, B, C, E;
ama-saccharides;
fibre amaqhafuqhafu;
izinhlanganisela eziqukethe isibabule;
inani lama-amino acid abalulekile.

Ngenxa yokuqukethwe okuphezulu kwamafutha abalulekile, isithombo sinephunga elikhethekile futhi sibonisa izakhiwo ze-bactericidal.

Ukuze ugcwalise umzimba ngokujwayelekile kwansuku zonke kwe-ascorbic acid, uzodinga ukudla i-150 g yesithombo.

Okuqukethwe kwekhalori ne-BZHU

Kusha

Inani lamandla nge-100 g yomkhiqizo ngamunye yi-34.5 kcal. Kubandakanya:

1.9 g amaprotheni;
0,2 g amafutha;
6.7 g ama-carbohydrate.

Ifakwe emanzini anosawoti

Lapho kukhiwa izitshalo zemifino, kusetshenziswa ingxube kaviniga, uwoyela wemifino namanzi anosawoti. Ngenxa yalokho, inani lamafutha ekwakhiweni kwesithombo likhuphuka laya ku-2.5 g, kanti inani lamaprotheni nama-carbohydrate lincipha laya ku-1.1 no-4.3 g, ngokulandelana. Lokhu kungenxa yokuthi amanye ama-saccharides nama-amino acid abhujiswa isenzo se-acetic acid.

Isithombo esisele sifakwe emafutheni nasemafutheni aqukethe... Ngenxa yalokho, okuqukethwe kwekhalori lomkhiqizo kukhuphukela ku-44.1 kcal ngamagremu ayi-100 ezitshalo zezimpande.

Esaladini

Lapho kubalwa ukuthi mangaki amakhalori asesaladini lesithombo, kufanele kukhunjulwe ukuthi, ngaphezu kwempande yemifino uqobo, ukugqoka usawoti, uwoyela womnqumo nokhilimu omuncu nakho kuyangezwa esitsheni. Lokhu akubandakanyi eminye imifino nemifino enamaqabunga. Inani lokudla okunempilo kokushintsha komkhiqizo:

2.2 g wamaprotheni;
6.3 g ama-carbohydrate;
19 g amafutha.

Ngenxa kakhilimu omuncu, okuqukethwe kwekhalori kusaladi yesithombo ngo-100 g kungu-204.2 kcal. Akunconywa ukuthi kusetshenziswe ngesikhathi sokudla, kubantu abanesifo sikashukela nokukhuluphala ngokweqile.

Uqukethe muphi amavithamini?

Igama likavithamini	Inani lezinto nge-100 g yomkhiqizo ngamunye, mg	Izakhiwo eziwusizo, indima emzimbeni
I-Retinol	0,003	IVitamin A ineqhaza ekukhiqizeni i-hormone yokukhula, i-hormone yokukhula ebuntwaneni. Ilawula imetabolism ye-intracellular futhi yenze umsebenzi we-analyzer obonwayo ujwayele ukusebenza.
Thiamine	0,03	Vitamin B1 kwandisa ukuzwela kwamaseli ku-glucose. Ngenxa yalokhu, ushukela umunceka kalula yimicu yemisipha yamathambo nezitho zangaphakathi. Kusheshisa ukudluliswa kwemizwa yezinzwa.
Riboflavin	0,03	UVitamin B2 ubhekele ukuphefumula kwamaselula nokuthuthwa komoya-mpilo kuzo zonke izicubu zomzimba. Ithuthukisa ukusebenza kwama-optic nama-oculomotor ngababili bezinzwa ze-cranial.
I-Pantothenic acid	0,18	I-Vitamin B5 ithuthukisa ukumuncwa kwezakhi nge-microvilli yamathumbu amancane. Ilawula amazinga e-serum cholesterol.
I-Pyridoxine	0,06	I-Vitamin B6 ithuthukisa ukusebenza kwengqondo, ivimbela ukukhula kwesifo semithambo yenhliziyo futhi ithuthukise ukusakazwa kobuchopho.
Uvithamini C	29	UVitamin C wandisa ukumelana nemithambo futhi uthuthukisa ukusebenza kwamaseli angenamandla.
I-Tocopherol	0,1	UVitamin E ulawula i-carbohydrate kanye ne-lipid metabolism emzimbeni. Iqinisa izinwele nezinzipho, ibuyise ukuqina kwesikhumba, ivuselele ukuhlanganiswa kwemicu ye-collagen emafutheni angaphansi.
I-Niacin	0,3	Uvithamini B3 ubamba iqhaza ekusetshenzisweni kwamandla emzimbeni, ulawula ukugxila kukashukela egazini le-plasma.

Inkomba yeGlycemic

Inkomba ye-glycemic (GI) ikuvumela ukuthi unqume ukuthi ushukela we-plasma uzokhuphuka kangakanani ngemuva kokudla isithombo. Ukudla okuphansi kwe-GI kugayeke kakhulu. Wonke ama-carbohydrate atholakalayo acutshungulwa abe amandla emisipha, ngakho-ke, ngemuva kwamahora angu-1-2 ngemuva kokuwasebenzisa, umuntu uphinde azwe elambile.

Ukudla okuphezulu kwe-GI kunika umzimba ushukela omningi, oguqulwa ube yi-glycogen ngamaseli wesibindi futhi ugcinwe njengezicubu ezinamafutha ezungeze i-viscera nangaphansi kwesikhumba.

I-Radishes ingeyesigaba sokuqala semikhiqizo. I-GI yakhe inamayunithi ayi-17. Ngakho-ke, ingasetshenziselwa ukunciphisa isisindo, imifino ivunyelwe ukudliwa ngabantu abanesifo sikashukela noma ukukhuluphala.

AmaMacronutrients

Ama-macronutrients alandelayo ayingxenye ye-100 g yemifino yezimpande:

Potassium... Okuqukethwe kwesici samakhemikhali kuyahluka ezinhlotsheni ezahlukahlukene zesithombo. Ngokwesilinganiso, i-akhawunti yesithombo efinyelela ku-357 mg wento edingekayo ukuthola izicubu zemisipha. Potassium normalizes umsebenzi myocardium futhi ilawula vasospasm.
Sodium... I-radish iqukethe kuphela i-13 mg yenkompo yamaminerali. Isekela amanzi ne-electrolyte metabolism emzimbeni.
I-calcium... Kuyadingeka ukugcina ukwakheka kwamathambo kanye ne-cartilaginous kohlelo lwe-musculoskeletal, kulawula ukusikwa kwe-cardiomyocyte - amaseli emisipha yenhliziyo. U-35 mg kwimifino yezimpande usiza ukunciphisa i-cholesterol eyingozi ye-plasma.
I-Phosphorus... I-26 mg yesakhi samaminerali ivuselela umzimba we-intracellular metabolism, umuncwa ngumzimba ukuqinisa uqweqwe lwawo.
Magnesium... 22 mg wento esitshalweni semifino ithuthukisa ukusebenza kohlelo lwe-musculoskeletal and nervous.

Landela izinto

Kuzo zonke izinto ezilandelwayo, umkhiqizo uqukethe kuphela i-iron. Amaminerali ayingxenye ye-hemoglobin, ebopha ama-molecule e-oxygen ebusweni bamaseli abomvu egazi. Ubamba iqhaza ekuphefumuleni kwamaselula nasekondleni kwamaseli. Kukhona u-1.2 mg wensimbi nge-100 g ngayinye yesithombo.

Ngaphezu kwamakhemikhali amaminerali ngamanani amancane, imifino yezimpande iqukethe:

amafutha abalulekile - ukukhuthaza ukukhiqizwa kwe-hydrochloric acid kanye ne-enzyme yokugaya ukudla, ukwandisa ukudla, ukulungiselela umzimba ukudla;
i-fiber yemifino, ukukhulula umgudu wamathumbu ezinqwabeni ze-slag nezinhlanganisela ezinobuthi, kubeka ejwayelekile izinga le-serum le-cholesterol eyingozi;
lysozyme kuvimbela ukukhula kwamagciwane emzimbeni womuntu, kunomphumela wamagciwane kuma-ejenti athathelanayo, kunciphisa ukuvuvukala kwezicubu ezithambile.

Inzuzo nokulimala

Isithombo siletha izinzuzo ezilandelayo emzimbeni:

Kujwayele ukugaya ukudla. Ikhuthaza ukuqedwa kwenqwaba ye-slag, ivimbela ukuthuthukiswa kokuqunjelwa futhi ijwayele imetabolism ye-intracellular. Isiko lemifino lisekela i-microflora yemvelo yamathumbu.
Kuyingxenye yamakhambi esintu okwelapha ukukhwehlela. Ijusi yemifino iqukethe amafutha abalulekile. Zinciphisa ukuvuvukala futhi zisuse i-phlegm kwi-bronchi, zandisa i-peristalsis yemisipha yazo ebushelelezi, ziphoqa i-mucus ne-purulent exudate ukukhwehlela.
Yehlisa ubungozi bokuthola isifo sokuqina kwemithambo yegazi. I-Pantothenic acid, i-calcium ne-potassium emkhiqizo kunciphisa izinga le-cholesterol embi, okungaphezulu ngokweqile okungadala izingqimba ezinamafutha ezindongeni zemithambo.
Ithuthukisa isimo sezinwele, isikhumba futhi iqinise ipuleti yezipikili. Isithombo siletha lo mphumela ngenxa yokuqukethwe kukavithamini E. Kanye ne-ascorbic acid, i-tocopherol inethonya le-antioxidant emzimbeni, inciphisa inqubo yokuguga.
Amavithamini namaminerali ekwakhiweni komkhiqizo kubeka ejwayelekile imetabolism, okusiza ukunciphisa isisindo esiningi.
Inomphumela we-choleretic, diaphoretic ne-diuretic. Ngenxa yalokho, ubuthi bushiya umzimba ngokushesha.
Umkhiqizo uqukethe i-lysozyme, enomphumela wokulwa nokuvuvukala. Futhi kuvimbela ukukhula kwamagciwane emzimbeni, kunciphisa ubungozi bokuhlaselwa yizifo ezithathelwanayo.
UVitamin C uqinisa amasosha omzimba, aqede ukukhukhumala futhi asize ukususa uketshezi oluningi emzimbeni.

Kepha yize kunezinto eziningi eziwusizo, isithombo singalimaza umzimba. Uma umkhiqizo usetshenziswe kabi, ukuthuthukiswa kungenzeka:

i-gastritis ngenxa yokuqukethwe okuphezulu kwama-organic acid namafutha abalulekile akhulisa i-asidi yejusi lesisu;
hypervitaminosis;
ukwephulwa kwendle: ukuqunjelwa, ukuqumba, isifo sohudo;
ukwandiswa kwegesi emathunjini, okubangela ukuqunjelwa, kukhona isisindo esiswini.

Akunconywa ukuthi kudle inani elikhulu lesithombo. Ukuze uthole izinzuzo, kwanele ukudla u-100-200 g womkhiqizo ama-2-3 izikhathi ngesonto.

Ngasikhathi sinye, abantu abanezifo ezithile ezingamahlalakhona abavunyelwe ukufaka isithombo ekudleni kwabo:

i-peptic ulcer yesisu ne-duodenum;
ukukhubazeka kwezinso kanye ne-hepatic;
ukukhulelwa;
usanda kushaywa unhlangothi, isifo senhliziyo;
sifo;
ukungabekezelelani ngakunye komkhiqizo nokuthambekela kokuthuthukisa ukungezwani komzimba;
kucofe.

Siphakamisa ukuthi ubuke ividiyo ngezinzuzo zesithombo kanye nezinyathelo zokusetshenziswa kwayo:

Uma isetshenziswe kahle, isithombo sijwayela ukugaya futhi sithuthukise imetabolism yangaphakathi. Isiko lemifino lenyusa ukusebenza kwamasosha omzimba, likhulula ukukhwehlela ne-bronchospasm. Ukuthola okuningi kumkhiqizo, kubalulekile ukwazi ukwakheka kwawo: okuqukethwe ikhalori, inani lokudla okunempilo kanye namavithamini akuqukethe.

Send