Iidiliya Ngexesha Lokukhulelwa: uKhuseleko, iiNzuzo, kunye neziphumo ebezingalindelekanga

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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Ndithumele Nge-Imeyile Veza Kwindawo

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• Ngaba Kukhuselekile Ukutya Iidiliya Ngexesha Lokukhulelwa?
• Ixabiso lesondlo kwiidiliya
• I-10 leeNzuzo zeMpilo yeediliya ngexesha lokukhulelwa
• Iidiliya zingaba mbi njani kuwe?
• Xa Uzinqanda Iidiliya Ngexesha Lokukhulelwa?
• Indlela yokusela iidiliya xa ukhulelwe?
• Iiresiphi ezilula ngeediliya

Ngaba Kukhuselekile Ukutya Iidiliya Ngexesha Lokukhulelwa?

Iidiliya ziziqhamo ezineswekile eninzi kwiivithamini, i-organic acids, i-folic acid, i-pectin, kunye ne-fiber. Ngaphandle koko, iqulethe ezininzi ze-antioxidants ezinokuthi zizuze impilo ngexesha. Ke, kuyakunceda ukutya iidiliya ngexesha lokukhulelwa ngokumodareyitha ukufumana izondlo ezaneleyo kwaye ukonwabele iziqhamo zezempilo. (Nye) . Ukugcina umdiliya kulawulo kubalulekile njengoko ziqulathe amanqanaba aphezulu e-resveratrol, ethi igqithise inokuba yityhefu. (Mbini) .

Ukuba uthanda ukutya iidiliya ezomileyo (iirasentyisi), kufuneka uzitye ngokumodareyitha. Funda ukuze ufunde ngakumbi malunga neenzuzo zezempilo ezinokuthi zenzeke kwiidiliya zoomama abakhulelweyo, xa kufuneka uphephe ukutya iidiliya, kunye nezinye iiresiphi zediliya ezimnandi onokuzenzela.
[Funda: Iziqhamo ezinesondlo ezityiwayo ngexa lokukhulelwa]

Ixabiso lesondlo kwiidiliya

Ngaphandle kwezi zondlo zingentla, iidiliya ezivuthiweyo zinokuqulatha ezi zondlo zilandelayo ezinokuthi zenze ihlabathi elilungileyo kuwe nakusana lwakho:

• I-glucose kunye ne-fructose iswekile.
• I-vitamin complex complex - A, C, K, P, kunye neqela le-B.
• I-Organic acids - i-citric, i-malic, i-ascorbic, i-tartaric, kunye nokunye.
• Ii-Antioxidants ezifana ne-flavonol, i-anthocyanins, i-linalool, i-geraniol, i-tannin, kunye ne-nerol.
• I-calcium, isinyithi, i-potassium, i-cobalt, i-manganese kunye nezinye izinto.
• Ulusu luqulethe i-pectin kunye ne-fiber ethile.
• Iikhompawundi zebhayoloji ezisebenzayo njengephenols (5) .

I-10 leeNzuzo zeMpilo yeediliya ngexesha lokukhulelwa

Ukuba umfazi okhulelweyo wongeza iidiliya ekudleni kwakhe, kunokuchaphazela imeko yakhe yempilo, ukubonakala, kunye nempilo yomntwana kunye nophuhliso ngeendlela ezilandelayo.

1. Iimpawu ezichasayo

Iipropathi ezichasene nokudumba kumdiliya zinokukunceda ukulawula isifo samathambo kunye nesifuba esinokuthi sibe mandundu ekukhulelweni. Isakhono sokuntywila emanzini semidiliya sinokonyusa ukufuma kwimiphunga, oko kukugcina kude kwisifuba.

Ungasusa njani iphunga leskunk ngaphandle

2. Ii-Antioxidants ze-immunity

Iidiliya zizityebi kwi-antioxidants ezifana ne-flavonol, i-anthocyanins, i-linalool, i-geraniol, kunye ne-tannin, zonke ezi zinceda ukomeleza amandla akho omzimba kwaye zinokunqanda usulelo. (6) .

3. I-Magnesium ye-cramps ye-muscle

Iidiliya zinezixa ezilungileyo ze magnesium (Nye) oko kunokunceda ukukhulula ama-cramps ngexesha lokukhulelwa.

4. Ifayibha yokuqunjelwa

Iidiliya zinefibre yokutya, esebenza njenge laxative. Isenokunceda ekupheliseni ukuqhinwa okuxhaphakileyo ekukhulelweni.

[Funda: Amayeza asekhaya okuqunjelwa ngexesha lokukhulelwa ]

5. I-Resveratrol ilawula amanqanaba e-cholesterol

Imidiliya ebomvu iqulethe iikhompawundi ze-resveratrol ezinokunceda ukulawula i-cholesterol ngexesha lokukhulelwa. Le enzyme yaziwa ngokuphucula ukusebenza kwe-bile, egcina amanqatha egazi phantsi kokukhangela (7). Sitye isiqhamo hayi ijusi, kuba ukufunxa iswekile exineneyo kunokukhawuleza kakhulu. Kwakhona, unokuphoswa yifayibha xa ifakwe ijusi.

6. Iiasidi ze-Organic

Organic acids zikhona kwiidiliya (8) nceda ukuthoba ibhaktheriya kwindawo yomlomo. Bakwaxhasa ukubunjwa kunye nokugcinwa kwe-calcium.

7. Iipolyphenols zentliziyo

Ngexesha lokukhulelwa, oomama abaza kuba banokuba neengxaki zentliziyo. Iipolyphenols ezikhoyo kumdiliya zinokwandisa inkxaso kwinkqubo yentliziyo (9) .

8. Intsimbi

Iidiliya zine-iron enokunceda ekugcineni izinga le-hemoglobin enempilo. Zisenokuba zilungile kubasetyhini abane-anemia. Imidiliya ebomvu iqulethe i-iron eninzi kunayo nayiphi na enye indidi yomdiliya.

9. Ezinye izibonelelo

Amalungu akhoyo kumdiliya angaphucula inkumbulo kunye nokubona kwaye angavuselela ukuhamba kwegazi ebuchotsheni. Ke ngoko, iidiliya ezintsha kunye nejusi yomdiliya ziyacetyiswa ukuba unengxaki yobuthathaka, ukudinwa, ukuphazamiseka kwengqondo kunye noxinzelelo.

10. Eyomntwana

IVitamin B kumdiliya inokunceda kwimetabolism yomzimba kwaye inokunceda umntwana ongekazalwa afumane izondlo ezininzi. Isodium inokuxhasa uphuhliso lwenkqubo yemithambo-luvo, iVithamin A kunye neflavonol inokukhusela amehlo omntwana, kwaye ifolate inokwehlisa amathuba eziphene zeneural tube.

[Funda: Iingenelo zeRaisins Ngexesha Lokukhulelwa ]

Kodwa ngaphambi kokuba uhlale kwibhedi enendebe yeediliya, siya kukulumkisa ukuba unciphise izahlulo zesi siqhamo. Njengako nakuphi na okunye ukutya, umdiliya unokuba yingozi xa utyiwe kakhulu.

Iidiliya zingaba mbi njani kuwe?

Nazi ezinye iziphumo ebezingalindelekanga zediliya ekukhulelweni:

1. Ubutyhefu

Ingxaki enkulu yokutya iidiliya ngobuninzi obugqithisileyo kukuba ziqulethe isixa esikhulu se-resveratrol. Ngumxube onetyhefu (7) oko kunokuba yingozi kubasetyhini abakhulelweyo abaneehomoni ezingalungelelananga. Isenokukhokelela kwityhefu ye-resveratrol enokubangela iingxaki ezininzi ngexesha lokukhulelwa. Ifumaneka kwimidiliya enesikhumba esimnyama, esifana nomnyama kunye nobomvu.

2. Ulusu olungqindilili lunokubangela urhudo

Umdiliya omnyama nobomvu unesikhumba esishinyeneyo esinokuba nzima ukwetyisa. Oku kunokukhokelela kurhudo kubasetyhini abanenkqubo yokwetyisa ebuthathaka.

3. Iidiliya ezikrwada nguhayi omkhulu

Iidiliya ezikrwada nezimuncu zineasidi. Ukutya okuninzi kunokubangela isitshisa, intloko ebuhlungu, isicaphucaphu, kunye nokugabha.

4. Iiswekile zinokunyusa amanqanaba eswekile yegazi

Nangona iswekile yendalo ekhoyo kumdiliya incasa ngokugqibeleleyo, ingawanyusa amaqondo eswekile yegazi.

Sikushiye uphoxekile? Ukuba Ukutya okanye ukungatyi, ngumbuzo wakho, ngoko ke masikuxelele ukuba akufuneki uphephe iidiliya ngaphandle kokuba uwe phantsi kodidi ‘lomngcipheko’.

Xa Uzinqanda Iidiliya Ngexesha Lokukhulelwa?

Ukuba ngaba uwe phantsi kwalo naliphi na iqela kula maqela angezantsi, kungakuhle ukunqanda ukutya iidiliya ngexesha lokukhulelwa, njengoko kunokukhokelela kwiingxaki ezinzima.

• Isifo seswekile iMellitus
• Ukutyeba ngokugqithiseleyo
• Uchaphazeleka yi-allergies
• Ukungatyi

Kwakhona, yitya kuphela ngexesha labo leziqhamo njengoko imidiliya engeyoxesha lonyaka ikhuliswa kusetyenziswa amayeza okubulala izitshabalalisi kunye nemichiza. Yiya kwiintlobo zezinto eziphilayo xa kunokwenzeka.

[Funda: IiApile eziluhlaza ngexesha lokukhulelwa ]

Indlela yokusela iidiliya xa ukhulelwe?

Unokubandakanya iziqhamo ezipheleleyo okanye ijusi yomdiliya ekudleni kwakho.

Iiresiphi ezilula ezinediliya

Kulungile ukutya iidiliya xa zizonke. Kodwa unokuzama ezi zokupheka ngamaxesha athile.

indlela yokuthumela iintyatyambo emntwini

1. Inkukhu eneediliya ezibomvu

Umfanekiso: Shutterstock

Uya kufuna:

• 2 tbsp. ibhotolo
• 1 tbsp. i-oyile ye-olivu
• Amabele enkukhu ama-4 angenalusu kwaye angenamathambo
• 1 ikomityi enzima cream
• 1 tbsp. i-thyme eyomileyo
• 1 tsp ityuwa kunye ne-1 tsp pepper emnyama
• 1 ikomityi ehlanjululweyo yeediliya ezibomvu

Kwenziwa kanjani:

1. Epanini, nyibilikisa ibhotolo kunye neoli phezu kobushushu obuphakathi. Emva kokuba kushushu, yongeza amabele enkukhu. Pheka malunga nemizuzu emithathu ukuya kwemihlanu de ijike ibe bugolide macala onke.
2. Yongeza ukhilimu, ityuwa kunye nepepper, kunye ne-thyme. Yehlisa ubushushu ukuba bubile. Gubungela kwaye upheke malunga nemizuzu emihlanu ukuya kwesixhenxe.
3. Susa isiciko. Vumela ukhilimu unciphise de ujike. Yongeza iidiliya ezibomvu kwaye uzivumele zifudumale. Susa ebushushwini.

2. Iidiliya zeCaramel

Umfanekiso: iStock

Obu bubumnandi kodwa buphezulu kwiswekile, ke kutye oku emva kokuqwalaselwa ngononophelo.

Uya kufuna:

• 2 iikomityi ukhilimu omuncu
• ½ ikomityi yeswekile yeswekile
• 2 tbsp. i-vanilla extract
• 5 iikomityi zeediliya eziluhlaza ezingenambewu
• 1 ikomityi yebhotela
• 1 ikomityi yeswekile emdaka

Kwenziwa kanjani:

1. Hlanganisa ukhilimu omuncu, i-vanilla, kunye neswekile ye-confectioners kwisitya esikhulu. Yongeza iidiliya kwaye udibanise kakuhle.
2. Yongeza ibhotolo kunye neswekile emdaka epanini. Yibeke kubushushu obuphakathi kwaye uhlale uvuselela de umxube ujike ujike. Musa ukuyiyeka ibile.
3. Galela ibhotolo kunye nesiraphu yeswekile emdaka phezu komxube wediliya. Yixube kakuhle de yonke into ixube. Yiyeke ipholile ubuncinane iiyure ezimbini ukuya kwezintathu phambi kokutya.

3. Isaladi yamagilebhisi

Umfanekiso: Shutterstock

Uya kufuna:

• I-1lb yeediliya eziluhlaza ezingenambewu
• 1lb ebomvu yeediliya ezingenambewu
• Ipakethi yetshizi yekhrimu ethambileyo
• Ingqayi ye-marshmallow cream
• Ipakethi yeeamangile ezisikiweyo

Kwenziwa kanjani:

1. Hlamba iidiliya kwaye ususe iziqu zazo.
2. Kwesinye isitya, yongeza i-cream cheese kunye ne-marshmallow cream. Zixube kakuhle de zijike zithambe kwaye zibekhrim. Galela lo mxube phezu kweediliya. Gxuma yonke into kakuhle ukwenzela ukuba iidiliya zifakwe ngokupheleleyo ngomxube ococekileyo.
3. Yongeza iialmonds.
4. Ungayidla ngokukhawuleza okanye uyifake efrijini iyure ukuze iincasa zidibanise.

[Funda: Ngaba Kukhuselekile Ukutya I-Grapefruit Ngexesha Lokukhulelwa ]

4. Iidiliya zetshokholethi ezimhlophe

Umfanekiso: Shutterstock

Uya kufuna:

• Iikomityi ezi-2 zetshokholethi emhlophe
• 2 tsp ukunciphisa
• 1lb yeediliya ezingenambewu
• 1 ikomityi ecolekileyo egalelwe ityuwa

Kwenziwa kanjani:

1. Kwisitya esincinci esikhuselekileyo se-microwave, xuba iitshiphusi zetshokolethi ezimhlophe kunye nokunciphisa. Yitshise kwi-microwave imizuzwana engama-30 okanye de inyibilike ngokupheleleyo kwaye ijike igudileyo. Qinisekisa ukuba uzixhokonxa kakuhle ukuphepha ukuncamathela ezantsi. Sasaza amandongomane anqunqiweyo kwiphepha lewax.
2. Thatha iidiliya ezintsha ezingenambewu kwaye uzintywilisele kumxube wetshokholeyithi emhlophe kwaye uziqengqe kumandongomane.
3. Beka zonke iidiliya kwiphepha le-wax ukuze zome.

5. Inkukhu yegalikhi kunye neediliya

Umfanekiso: Shutterstock

Uya kufuna:

• 3 Tbsp elungisiweyo Dijon-style lwemostade
• 3 tbsp i-soy willow
• 2 tbsp ubusi
• 2 tbsp iviniga yewayini emhlophe
• 2 ii-clove yegalikhi egayiweyo
• 2 tbsp ioli yemifuno
• Iipounds ezi-3 zamabele enkukhu angenalusu, angenamathambo anesiqingatha
• 1 tbsp imbewu yeesame
• 2 iikomityi zeediliya ezingenambewu

Kwenziwa kanjani:

1. Xuba ubusi, iviniga, isardadi, kunye nesosi yesoya. Yigcine ecaleni.
2. Xuba i-oyile kunye negalikhi kwipani yobungqina be-microwave. Beka inkukhu epanini kunye necala lesikhumba lijonge phantsi.
3. Gubungela kwaye ubhake malunga nemizuzu eyi-10 kwiqondo lokushisa lama-400 degrees F. Susa isigqubuthelo kwaye uguqule amaqhekeza enkukhu.
4. Phalaza imbewu yeesesame phezu kwamaqhekeza enkukhu.
5. Bhaka kwakhona de inkukhu ingabi pink embindini. Kufuneka kuthathe enye imizuzu eyi-15 ukuya kwe-20 ukuba inkukhu ipheke kakuhle.
6. Xa sele yenziwe, ufefe iidiliya phezu kwenkukhu. Bhaka kwakhona malunga nemizuzu emihlanu ngaphambi kokuba uyisuse kwi-oven.

Iidiliya zinezondlo, kodwa zinokuba mbi kuwe ukuba uwela kuluhlu lomngcipheko. Ngaphambi kokuba uphephe isiqhamo ngenxa yokwesaba, thetha nodokotela wakho kwaye ufumanise ukuba inokukulimaza wena kunye nosana lwakho nangayiphi na indlela. Thatha isigqibo sokutya okanye ukuphepha ngokusekelwe kwiingcebiso zabo.

[Funda: Iipesika Ngexesha lokukhulelwa ]

Imibuzo ebuzwa qho

1. Ndingatya iidiliya ezomileyo / iirasentyisi ngexesha lokukhulelwa?

Unokutya iidiliya ezomileyo okanye iirasentyisi ngexesha lokukhulelwa. Nangona kunjalo, musa ukuzisebenzisa kakhulu. Umdiliya owomileyo ngumthombo wamandla kwaye uzaliswe ngamanqanaba aphezulu ezondlo eziyimfuneko ezifana neeminerali, iivithamini, kunye nefayibha yokutya, enokunceda umama okhulelweyo.
Iiraisins zinokuthathwa ngokuthe ngqo okanye zongezwe kuso nasiphi na isitya esinjengamaqebengwana, iimuffins, isonka, iibhanzi, iitshokolethi, kunye nezidudu. Ukuba unesifo seswekile, nciphisa ukusetyenziswa kwazo.

2. Ingaba iwayini ebomvu/emhlophe ilungile xa ndikhulelwe?

Ukusela kakhulu kunokubangela iingxaki ekukhulelweni. Ngokutsho kwe-American College of Obstetricians kunye neGynecologists, akukho xabiso lewayini elikhuselekileyo ngexesha lokukhulelwa. Ngoko ke, yiphephe iwayini ekukhulelweni.

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3. Ungatya imbewu yomdiliya ngelixa ukhulelwe?

Imbewu yomdiliya okanye imbewu yomdiliya we-concord ayinakucetyiswa kwezinye iimeko, ngakumbi ukuba unesifo okanye uthatha amayeza kunye nezongezelelo. Ke ngoko, kufuneka udibane nomboneleli wakho wezempilo phambi kokuba uthathe imbewu yomdiliya.

4. Ingaba kukhuselekile ukutya iidiliya ezinamachokoza amnyama?

Kungcono ukuba ungatyi umdiliya onamachokoza okungunda njengoko ungcolisekile.

5. Zingaphi iidiliya anokuba nazo umntu onesifo seswekile (gestational diabetes)?

Ungadla iidiliya, kodwa qiniseka ukuba ukutya kwakho iswekile yemihla ngemihla kuhlala kufana. Zithathe kunye neziqhamo ezingenayo iswekile kunye neecarbohydrates. Ngokomzekelo, unokongeza kwi-raspberries kunye ne-beetroot, okanye unokuxuba iidiliya ezibomvu, eziluhlaza kunye nezimnyama.

Ukuba unayo nayiphi na imeko yezempilo kwaye uxhalabele ngokutya iidiliya, jonga ugqirha wakho malunga nayo ngaphambi kokuba uyidle. Unokuzibandakanya kunye nezinye iziqhamo kunye nesondlo esingcono.
Ngaba ukhe wazama iidiliya xa ukhulelwe? Yeyiphi indlela othanda ngayo ukutya iidiliya? Sazise kwicandelo lezimvo.

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