Xa kufikwa ekonwabeleni incasa emnandi nenencasa yeepesika, abantu abaninzi baphendukela kwiintlobo zeepesika ezisemathinini. Iipesika ezisemathinini ziyindlela elula nemnandi yokonwabela esi siqhamo sasehlotyeni unyaka wonke. Nangona kunjalo, umbuzo oqhelekileyo uvela: Ngaba iipesika, ingakumbi ezisemathinini, zineswekile eninzi? Kweli nqaku, siza kuhlola umxholo weswekile yeepesika, umahluko phakathi kweentlobo ezintsha nezisemathinini, kunye nemiphumo yempilo yokutya iipesika ezisemathinini.
Iipesika ezimthubi zaziwa ngombala wazo oqaqambileyo kunye nencasa emnandi. Zingumthombo otyebileyo weevithamini A kunye no-C, ifayibha yokutya, kunye nee-antioxidants. Nangona kunjalo, xa kufikwa kumxholo weswekile, impendulo inokwahluka ngokuxhomekeke kwindlela ezilungiswa kwaye zigcinwa ngayo iipesika. Iipesika ezimthubi ezintsha zineeswekile zendalo, ikakhulu i-fructose, enegalelo kubumnandi bazo. Ngokomyinge, ipesika enye emthubi entsha ephakathi ineegram ezili-13 zeswekile.
Xa iipesika zifakwe emathinini, umxholo wazo weswekile unokwahluka kakhulu. Iipesika ezifakwe emathinini zihlala zigcinwa kwisiraphu, nto leyo eyongeza iswekile eninzi kwimveliso yokugqibela. Isiraphu ingenziwa ngesiraphu yombona enefructose eninzi, iswekile, okanye ijusi, kuxhomekeke kuhlobo kunye nendlela yokulungiselela. Ke ngoko, iphakeji enye efakwe emathinini inokuba ne-15 ukuya kwi-30 grams yeswekile, kuxhomekeke ekubeni zipakishwe kwisiraphu ekhaphukhaphu, isiraphu enzima, okanye ijusi.
Kwabo banomdla kwimpilo yabo okanye abajonga indlela abatya ngayo iswekile, kubalulekile ukufunda iilebheli zeepetshi ezifakwe emanzini okanye kwisiraphu ekhanyayo. Iimveliso ezininzi zibonelela ngeendlela ezifakwe emanzini okanye kwisiraphu ekhanyayo, nto leyo enokunciphisa kakhulu umxholo weswekile. Ukukhetha iipetshi ezifakwe emanzini okanye kwijusi kunokuba lukhetho olusempilweni, olukuvumela ukuba ukonwabele isiqhamo ngaphandle kweswekile eyongeziweyo.
Enye into ekufuneka iqwalaselwe bubungakanani bokutya. Nangona iipesika ezisemathinini zinokuba nomxholo ophezulu weswekile kuneepesika ezisandula ukukhiwa, ukumodareyitha kubalulekile. Ukutya okuncinci kunokuba lulongezo olumnandi kukutya okunesondlo esifanelekileyo, okubonelela ngezondlo ezibalulekileyo kunye nencasa etyebileyo. Ukongeza iipesika ezisemathinini kwiiresiphi ezifana neesmoothies, iisaladi, okanye iidessert kunokuphucula incasa, kodwa lumka ukutya kwakho iswekile.
Kwakhona kubalulekile ukuqaphela ukuba iiswekile ezikwiziqhamo, kuquka neepesika, zahlukile kwiiswekile ezongeziweyo ezifumaneka ekutyeni okucutshungulwayo. Iiswekile zendalo ezikwiziqhamo zihamba nefayibha, iivithamini, kunye neeminerali ezinceda ekunciphiseni impembelelo kumanqanaba eswekile egazini. Ngoko ke nangona iipesika ezisemathinini zinokuba neswekile eninzi, zisenokuba yinxalenye yokutya okunempilo xa zityiwa ngokulinganisela.
Ukuqukumbela, iipesika, nokuba zintsha okanye zisezikotini, zinencasa emnandi kunye neenzuzo ezininzi zempilo. Iipesika ezisemakotini zinokuba neswekile eninzi ngenxa yesiraphu eyongeziweyo, kodwa ukuba ukhetha ngobulumko kwaye ujonge ubungakanani bokutya kwakho, ungayonwabela le siqhamo simnandi ngaphandle kokutya iswekile eninzi. Qiniseka ukuba ujonge ileyibhile kwaye ukhethe iintlobo ezigcwele amanzi okanye isiraphu ekhaphukhaphu ukulawula indlela otya ngayo iswekile. Ngoko ke, kwixesha elizayo xa uthatha itini yeepesika, ungayonwabela incasa yazo ngelixa ujonge umxholo weswekile yazo.
Ixesha leposi: Jan-20-2025