Ukugcina izithelo ezomileyo, abaninzi bathenga iziqhumane, ama-apricot omisiwe, ama-raisins, abakhohlwa ngama-apula omisiwe. Okwangoku, ukomisa iipulo yindlela enhle yokuzigcina kude kube nokuvuna okulandelayo malunga nawo onke amavithamini, amaminerali kunye nengcamango emnandi.
Iikhalori kwiipulo ezomileyo
Abo bafuna ukunciphisa ubunzima, bakhathazeke ngombuzo othi iikhalori zome iiapulo. Simele sivume ukuba, njengezo zonke izityalo ezomileyo , ii-apula ezomileyo zibhekwa njengomkhiqizo ophezulu-khalori - 100 amagremu aqule malunga ne-230 kcal. Inyaniso kukuba xa usomile, ii-apula zilahlekelwa ngumswakama, ongenalo iikhalori. Nangona kunjalo, ngaphambi kokusetyenziswa, abaninzi banomsila amaapulo omisiwe, bongezelele kwiincomputes, okusanhlamvu okanye ialadi. Ezi ziqhamo ezomileyo zithatha kakuhle amanzi, ngoko umxholo wekhalori weeapulo ezomileyo ziza kuba ngaphantsi.
Umxholo wekhalori weeapulo ezomileyo zibangelwa kumxholo ophezulu we-carbohydrate kuwo, ubuninzi bawo obengamaqela e-carbohydrate elula. Nangona kunjalo nawaphi ama-kcal kuma-apula omisiwe, abuye ahlulwe njengemveliso yokutya, kuba eneempahla ezikhethekileyo.
Iipropati zamaapulo omisiwe
- Izithelo ezomileyo ezivela kwiipula zizityebi kakhulu kwi-fiber, zingena emzimbeni, zanda ngokwanda, zizalisa isisu kunye namathumbu. Ngenxa yokugcwalisa oku kuhamba ngokukhawuleza, kwaye ukuvakalelwa kwexesha elide kuqhubeka ixesha elide. Ukongeza, i-fiber inegalelo ekuhlanjululeni inkqubo yokutya.
- Iipulole ezomileyo ziqukethe i-pectin, i-adsorbent yemvelo. Ibopha kwaye ibonakalise iifolox ezahlukahlukeneyo, umzila wesisu usuqala ukusebenza ngokuchanekileyo, kwaye ukutyalwa kwamanzi kukuphucula.
- Ngomileyo owomileyo, ii-apula zigcina ezininzi ze-acid acid, zivuselela
ukugaya. - Ukumisa iipulo ngokuchanekileyo kuhlala kucebile kwi-niacin, i-vitamin E, i-ascorbic acid, ii-vithamini zeqela B no-A, isinyithi kunye nezinye izinto. Ukusetyenziswa rhoqo kweziqhamo ezomileyo kuya kuphesela i-hypovitaminosis ekwindla nasebusika, kugcina izinga eliphezulu le-metabolism. Iindidi ezininzi zeivithamini zenza amaapulo omisiwe kakhulu luncedo kunxweme, iinwele, izipikili, umbono, izigulana zomzimba kunye neentloni.
Ukuba ukhuluphele kakhulu, zama ukutya ezi ziqhamo ezomileyo ngokukodwa ngokutya kwasekuseni nangenani elincinci, ngoko inani liza kukhuseleka. Ukongezelela, akufanele usebenzise kakubi abantu abasebenza ngesifo sikashukela, kuba umxholo wee-carbohydrates kuwo uphezulu.