Ithebula ikhalori izithelo kanye inkathi nokuvuthwa yabo Ezindaweni zethu

Overestimate ukunambitheka kanye nokuqukethwe ewusizo izithelo kunzima kakhulu. Futhi, naphezu kweqiniso lokuthi zikhona ezitolo unyaka wonke (isibonelo, amagilebhisi amazwe kwaseChile amagonandoda - China, ama-raspberry futhi aluhlaza okwesibhakabhaka - Virgin Islands), ehlobo ziba Champions of okuqukethwe izinto eziwusizo. Kuyinto kule nkathi, izithelo uvuthwe ngo zindawo zethu. Ngakho-ke, lokhu okulandelayo izobonisa lapho inyanga udinga unake okukhethekile izithelo zendawo, okuyinto amagatsha kuphela.

Ngesikhathi izithelo efanayo, amnandi ikakhulukazi, kungaba nomthelela isisindo somzimba. ososayensi American batusa ukuthi labo azisetshenziswa kwezemidlalo kanye nomsebenzi, ikakhulukazi ehlezi khona 2 izithelo ngosuku. Labo ngakolunye uhlangothi, waziphatha okhandlayo, izimo zivuma 5-6 pc. Ngakho, ikhalori izithelo kuncike okuqukethwe yi-glucose ne fructose. Ngakho-ke, ngezansi uhlu okuqukethwe kwama-kilojoule izithelo nesikhathi nokuvuthwa yabo.

Ithebula ikhalori izithelo

Umbhalo olandelayo uzonikezwa igama izithelo kanye nenani kilojoule engamakhulu amagremu, futhi inkathi sokukhulelwa e Ezindaweni zethu:

1. Watermelon - 30 kcal / 100g. - (The kwesigamu July lesibili - Agasti);
2. Apricot - 48 kcal / 100g. - (Engxenyeni yesibili Juni - engxenyeni yokuqala ka July);
3. Banana - 89 kcal / 100g.
4. Amagilebhisi - 67 kcal / 100g. - (Ukuphela August - September);
5. Cherry - 32 kcal / 100g. - (Ukuphela June - July);
6. Kunamagonandoda - 42 kcal / 100g. - (ekupheleni July - August);
7. Ikhabe - 28 kcal / 100g. - (The kwesigamu July lesibili - Agasti);
8. Strawberry - 34 kcal / 100g. - (Ukuphela June - engxenyeni yokuqala ka July);
9. Okusajingijolo - 41 kcal / 100g. - (ekupheleni July - August);
10. Peaches - 39 kcal / 100g. - (July - August);
11. Plums - 46 kcal / 100g. - (ekupheleni July - August);
12. Currants - 44 kcal / 100g. - (Ukuphela June - August);
13. Persimmon - 70 kcal / 100g. - (September - October);
14. Aluhlaza okwesibhakabhaka - 44 kcal / 100g. - (Julayi);
15. Apples - 52 kcal / 100g. - (ekupheleni July - August).

Njengoba thebula libonisa ikhalori izithelo, uphawu elikhulu sibalo angashiya ukusetshenziswa okweqile ubhanana, amagilebhisi ne Persimmons. Kodwa zonke izithelo zokudla for 4 amahora ngaphambi sokulala ezithile umzimba sokwetshisa carbohydrate kubo equkethwe.

Ngokukhethekile kufanele kukhokhelwe isiko labo ukusetshenziswa. Phela, ama-calories ku izithelo kubaluleke ngaphezu mayelana nokuphepha kwabo. Eziningana izincomo ngale ndaba ngeke ukuvikele:

• Ukuze hhayi ukulahlekelwa ewusizo kakhulu, musa ikhasi le amagonandoda, plums, apula, okuyinto usukhulile endaweni yangakini. Phela, ikhasi unezincwadi eziningi amavithamini, fibre;
• Kodwa uma uthenga izithelo, bevela phesheya, ke kungcono oyi-ahlanzekile. Ngenxa izikhumba nezimvaba kungaba buthelela eziningi nitro compounds, isetshenziswa ukulondoloza ukubukeka ekhangayo.

Kuyadingeka usho okuqukethwe amavithamini, izakhi izithelo. Red and orange wabo abe okuqukethwe okusezingeni eliphezulu lika-vitamin C, esivikela umzimba kusuka ukucindezeleka nezinye izifo. A i-folic acid, i-beta-carotene kuyinto zokuvimbela ezinhle izifo zenhliziyo nemithambo yegazi kanye nomdlavuza.

Phakathi naleso sikhathi, amajikijolo kokuqukethwe kwezakhi akusho ukuthela, futhi ngezindlela eziningi kunabo. Ngokwesibonelo, okuqukethwe vitamin C ulwandle lalesi sihlahla, wavuka, sitrobheli abalulekile. A uvithamini P e aluhlaza okwesibhakabhaka, amagilebhisi ansomi kuqinisa capillary izindonga. Amajikijolo zinhle futhi nalawo qinani izakhiwo wabo ozuzisayo ngesikhathi umnkantsha futhi ngakho zingagcinwa isikhathi eside. Ngakho-ke, lapho lolungisa titselo zakho ozithandayo amasaladi musa kuncisha ukunakwa kanye amajikijolo. onokuningi ngeke ukwandisa ngenxa yalokhu ikhalori izithelo isaladi, kodwa degree of ukwanda Umbuso.

Ezingabizi, wezokudla emhlabeni okuzuzisayo kungenziwa ngokuthi i-aphula, futhi kukhombisa itafula izithelo kilojoule. Kuyinto okune-fibre, pectin, insimbi, potassium, futhi kuba - hhayi uhlu oluphelele lwazo zonke izakhi zawo. Ikakhulukazi ngoba ungakwazi ukuthenga apula yasekhaya unyaka wonke, ushintsha kuphela izinhlobo. Futhi apula - hhayi kakhulu okunama-kilojoule amaningi izithelo.

Ngakho, badle izithelo futhi ahlanganiswe amavithamini. Kodwa ungakhohlwa mayelana ewusizo izitshalo futhi kuwumthombo wamaprotheni - inyama.