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Ngaba uyazi ukuba iswekile yekhokhonathi yenye indlela engcono kuneswekile esulungekisiweyo? Ke, yintoni kanye kanye iswekile yekhokhonathi? Iswekile yekhokhonathi sisipunu esomileyo nesibilisiweyo sesundu sekhokhonathi. Ukuba sezantsi kumxholo we-fructose kwaye unesalathiso esisezantsi se-glycemic, iswekile yekhokhonathi siswekile esempilweni esitsha kuluhlu. Kule nqaku, siza kubhala malunga nezibonelelo zempilo yeswekile yekhokhonathi.
Iswekile yekhokhonathi yinto eshushu kwindawo yokutya esempilweni ngenxa yezibonelelo zayo ezintle. Iswekile yekhokhonathi iqulethe umkhondo wezimbiwa kunye nee-antioxidants kunye nenani elifanayo leecarbohydrate xa kuthelekiswa neswekile emhlophe eqhelekileyo.
Yintoni enika iswekile yekhokhonathi emaphethelweni ngaphezulu kwezinye izinto ezithandekayo kukuba ayicociswanga okanye itshintshwe ngekhemikhali kwaye ayiqulathanga zinto zenziweyo.
Iswekile yekhokhonathi inika iivithamini kunye neeminerals ngakumbi kuneswekile emhlophe etafileni. Iqukethe i-vitamin C, i-potassium, i-magnesium, i-calcium, isinyithi, ithusi kunye ne-phosphorus. Inamanani amancinci e-phytonutrients, anje nge flavonoids, polyphenols, kunye neanthocyanins.
Masifunde ukuze sazi izibonelelo zempilo zeswekile yekhokhonathi.
1. Silungile isifo seswekile
2. Izondlo ngakumbi kuneSwekile yesiqhelo
3. Isalathiso seGlycemic esezantsi
4. Iqulethe iFructose encinci
5. Kulungile kuGut
6. Kukutya okuMnandi emhlabeni
7. Iswekile yeCoconut Inokubakho Ekutyeni kwePaleo
8. Kunciphisa ukuzuza kobunzima
9. Kwandisa ukujikeleza kwegazi
10. Ukunyusa amaNqanaba oMbane
1. Unokunceda ekunyangeni isifo seswekile
Iswekile yekhokhonathi iqulethe ifayibha eyaziwa ngokuba yi-insulin enceda ukucothisa ukufunxwa kweswekile, efanelekileyo kwabo bajongana neenkxalabo zeswekile. Ngokwe-American Diabetes Association, abantu abanesifo seswekile banokusebenzisa iswekile yekhokhonathi njengeswiti kwisicwangciso sokutya seswekile, kodwa basisebenzise ngobuninzi obulinganiselweyo. Ngenxa yokuba iqulethe malunga neekhalori ezili-15 kunye ne-4 gram yee-carbohydrate nje ngeswekile eqhelekileyo ecoliweyo.
2. Izondlo ngakumbi kuneSwekile yesiqhelo
Iswekile rhoqo esulungekisiweyo kunye nesiraphu yengqolowa ene-high-fructose ineekhalori ezingenanto kwaye ayinazakhamzimba zibalulekileyo. Kwelinye icala, iswekile yekhokhonathi inezakha mzimba ezifumaneka kwisundu se coconut kwaye ezi zibandakanya i-iron, zinc, calcium, potassium, polyphenols, kunye ne-antioxidants. Ngokutsho kweZiko lokutya noPhando, i-iron kunye ne-zinc ifunyanwa malunga namaxesha amabini ngaphezulu kwiswekile yekhokhonathi kuneswekile eyakhiwe.
3. Isalathiso seGlycemic esezantsi
Iswekile yekhokhonathi iphantsi kakhulu kubalo lwesalathiso se-glycemic ngokuthelekiswa neswekile ecoliweyo ephezulu kwisalathiso se-glycemic. Ukutya okuphezulu kwisalathiso se-glycemic kunokunyusa amanqanaba eswekile yegazi lakho ukuba likhawuleze ngesiquphe nelithatha ixabiso kumanqanaba akho e-insulin. Ngapha koko, iswekile yekhokhonathi ipakishwe nge-insulin ecothisa ukufunxeka kweswekile.
4. Iqulethe iFructose encinci
I-Fructose yinto eyahlukileyo yeswekile eguqulwa ibe ngamafutha ngokulula ngumzimba. I-Fructose ayophuki ngokukhawuleza kwaye isibindi siyayinceda ukuba iyaphule ikhokelele ekwakhiweni kwe-triglycerides. Ukunyuka kwe-triglycerides egazini kunokukhokelela kuxinzelelo lwegazi, ukutyeba kakhulu, isifo seswekile, amanqanaba aphezulu e-cholesterol embi, kunye namanqanaba asezantsi e-cholesterol elungileyo. Iswekile yekhokhonathi ine-20 ukuya kwi-30 yepesenti ye-fructose kunye ne-70 ukuya kwi-75 yepesenti ye-sucrose.
5. Kulungile kuGut
Ifayibha ekhoyo kwiswekile yekhokhonathi inako ukukhuthaza ukukhula kwe-bifidobacteria yamathumbu. Le bifidobacteria yaziwa ngokunceda ukubuyisela iintsholongwane ezilungileyo emathunjini kwaye ikonyuse nokuzikhusela komzimba. Ke, qala ngokuba neswekile yekhokhonathi yonke imihla ukuvuna izibonelelo.
6. Kukutya okuMnandi emhlabeni
Ngaba uyazi ukuba iswekile yekhokhonathi kukutya okuhambelana nomhlaba? Ewe, uMbutho weZizwe eziManyeneyo woKutya kunye nezoLimo ubize igama leswekile yekhokhonathi njengesona sinamanzi sizinzileyo kwihlabathi. Imithi isebenzisa amanzi amancinci kunye namafutha xa kuthelekiswa nemveliso yeswekile. Ke, iswekile yekhokhonathi ayinazinto zokwenziwa kwaye ayitshintshi ngokwemichiza.
7. Iswekile yeCoconut Inokubakho Ekutyeni kwePaleo
Ngokutsho kwesikhokelo se-Ultimate Paleo, ukuba umntu utya ukutya kwePaleo, iswekile yekhokhonathi yinto onokuyisebenzisa ukwanelisa izinyo lakho elimnandi. Abo bafuna ukugcina indlela engqongqo yePaleo banokukhetha incindi yekhokhonathi.
8. Kunciphisa ukuzuza kobunzima
Iswekile yekhokhonathi kunqabile ukuba negalelo ekubekweni kwamafutha. Iswekile yekhokhonathi esezantsi kumxholo we-fructose iya kukhokelela ekuzuzeni ubunzima obuncinci kunye nokufakwa kwamafutha. I-fructose oyifumana kwiziqhamo iphilile kwaye ilungile. Kodwa iswekile ecoliweyo enezinga eliphezulu inamanqanaba aphezulu e-fructose, angenampilo.
9. Kwandisa ukujikeleza kwegazi
Umxholo wentsimbi kwiswekile yekhokhonathi uya kunceda ekuphuculeni ukujikeleza kwegazi, elinokonyusa ukwanda kweoksijini kunye nokufumaneka kwezondlo. Izinto zokuncedisa ngentsimbi ekwenziweni kweeseli ezibomvu zegazi kunye neeseli ezibomvu ezisezantsi kunokubangela i-anemia, kubandakanya ubuthathaka bemisipha, intloko ebuhlungu, ukudinwa kunye neengxaki zesisu.
10. Ukunyusa amaNqanaba oMbane
Iswekile yekhokhonathi inezinto eziza kunceda ukonyusa amandla akho. Kwakhona, ezi zinto zisetyenzisiweyo zithatha ixesha elide ukuzilolonga emzimbeni, oko kuthetha ukuba kuyahambelana ngakumbi kunye nexesha elide kwimetabolism yamandla yonke imihla.
Uyisebenzisa njani iSwekile yeCoconut?
Iswekile yekhokhonathi inokusetyenziswa ngendlela efanayo neswekile eqhelekileyo esulungekisiweyo. Iswekile yekhokhonathi imnandi kuneswekile eqhelekileyo, ke ixabiso elincinci kufuneka lisetyenziswe. Ingasetyenziselwa amalungiselelo edessert, ii-cocktails, i-shakes, okanye i-smoothies yokunyusa okumnandi.
Unokongeza iswekile yekhokhonathi kwiti yakho okanye ikofu nakwizitya ezinencasa nazo.
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, yabelana nabahlobo bakho abasondeleyo.
Izizathu ezili-9 zokuba kutheni ufanele utye iikhukhamba mihla le
