Emma Miller
[lwptoc]
Amazambane abizwa ngokuthi isinkwa sesibili, futhi abantu abagcina ukuqina ngokuvamile bayakwenqaba ukuwadla. Kodwa eqinisweni, akufanele ukwenze lokho.
Amazambane angenye yemifino ethandwa kakhulu. Ziyatholakala unyaka wonke, azibizi, futhi zingasetshenziswa ukwenza izitsha eziningi ezahlukene. Indlela elula ukubilisa amazambane. Kodwa ingabe uyazi ukuthi amazambane ashisayo noma abandayo anempilo?
Ngendlela, ukuze amazambane abe mnandi futhi aminyene, anganamathele futhi abe namanzi, adinga ukubiliswa kahle. Ungafunda ukuthi yimaphi amaqhinga omama bezindlu abanolwazi abasebenzisa kulesi sihloko: Indlela yokupheka amazambane aphelele ejazini lesaladi.
Uyini umonakalo wamazambane?
Amazambane abizwa ngokuthi isinkwa sesibili, futhi abantu abalandela isibalo bavame ukwenqaba ukuwadla. Futhi kunesizathu sokuthi lamazambane anenkomba ephezulu ye-glycemic, eyingozi emizimbeni yethu.
Inkomba ye-glycemic yizinga lapho ama-carbohydrate amuncwa futhi andise amazinga kashukela egazini. Kodwa-ke, i-GI ephezulu ayisona isizathu sokungabandakanyi ngokuphelele amazambane ekudleni kwakho, ngoba ungayinciphisa ngokwakho. Iqiniso liwukuthi isitashi esiqukethwe kumazambane siziphatha ngendlela ehlukile lapho sibhekene namazinga okushisa ahlukene.
Kungani amazambane kufanele adliwe abandayo
Uma udla amazambane ashisayo, umzimba wakho uzothola ama-carbohydrate asheshayo kanye noshukela omningi, ozogcinwa ukuze usetshenziswe kamuva.
Uma udla amazambane ekamelweni lokushisa noma elibandayo, izakhiwo zesitashi ziyashintsha: ziba yi-absorbent, okungukuthi, ithatha zonke izinto ezinobuthi ezindongeni zamathumbu futhi isuse zonke izinto ezimbi emzimbeni. Ngenxa yalokho, sithola ukulawula ushukela wegazi, isikhumba esicacile, ukulawula indlala, nokuncipha okubukhali kwengozi yokudla ngokweqile.
Amazambane abilisiwe - izinzuzo nokulimaza
Amazambane ayinqolobane yamavithamini namaminerali. Aqukethe amavithamini C, B1, B2, B6, PP, no-K, kanye nensimbi, i-calcium, ne-phosphorus.
Iningi lezakhamzimba litholakala esikhumbeni, hhayi enyameni, ngakho izazi zokudla zitusa amazambane abilisiwe "esikhumbeni sawo" noma ukuwabhaka kuhhavini bese uwadla ngesendlalelo esiphezulu.
Ngenxa yokuqukethwe kwawo okuphezulu kwe-potassium, amazambane awukudla okuhamba phambili ekudleni kweziguli zenhliziyo kanye nomfutho wegazi ophezulu. Ngaphezu kwalokho, inomphumela we-diuretic omnene, ngakho-ke kuboniswa isifo sezinso.
Amazambane abilisiwe ngendlela yamazambane ahlambulukile alungele ukululama ngemva kokuhlinzwa. Uma amazambane abilisiwe ephekwe emanzini, isitashi esiningi sizohlala emhluzweni.
Ngesikhathi esifanayo, amazambane nawo ayingozi. Sikhuluma nge-solanine, equkethwe ku-peel futhi iqala ukukhiqizwa ngenkuthalo lapho isithelo sivezwa emisebeni ye-UV isikhathi eside. Okuqukethwe okwandisiwe kwale nto kunomphumela olimazayo ohlelweni lwezinzwa lomuntu.
Kungani ungadli amazambane athosiwe
Izingozi zamazambane athosiwe zisobala. Uma kuphekiwe, umswakama uyahwamuka usuka empandeni yemifino, futhi amanzi athathelwa indawo amafutha. Kumele kuqashelwe ukuthi i-100 g yamafrimu aseFrance aqukethe cishe ama-40 g we-carbohydrates, futhi lokhu kungase kube igalelo elibi kakhulu esithombeni uma lihlukunyezwa.
Ngaphezu kwalokho, emazingeni okushisa angaphezu kuka-50⁰C, i-vitamin C equkethwe kumazambane iyabhujiswa. Ngaphezu kwalokho, uma kuthosiwe isikhathi eside, inani elikhulu lamafutha emkhiqizo likhiqiza i-carcinogen acrylamide.
Ngakho-ke, naphezu kokunambitheka nokusutha kwesitsha, kungcono ukungasebenzisi ngokweqile amazambane athosiwe, izazi zokudla zicebisa.
