Melon: index Glycemic, kilojoules, inzuzo kwi eziphilayo

Melon - ilekese, iziqhamo abangaboni enomtsalane nge flavour ekhethekileyo noxhamla ubuncwane. A isithethi Asia iye izinto umkhondo luncedo kunye neevithamini. iswekile Natural lula kugaywe yi umzimba, ngoko ke osidingayo ephantsi. Kodwa nantsi into contraindicated ukuba seswekile melon, isalathiso Glycemic uye phezulu ngokwaneleyo. imveliso Exotic zivuthiwe ngokufuthi ziphele entsha. Iintlobo ezininzi athandwa eRussia koMfama kunye torpedoes.

iimpawu ngokubanzi melon

Kuba bakuthi enye melon kakhulu ethandwayo imelon. Isalathisi Glycemic, nto leyo kunyuswa ukusetyenziswa melon, kufuneka tufwile abo abaphethwe seswekile. Kuba abanye melon - wayenovimba kwezondlo. Ukwanda kwemfuno kuba imveliso yendalo isoloko ihlobo. Melon iyathandwa ngenxa ezinencasa incasa, eliphambili. Amaziko ebalulekileyo zobuchopho xa umbungu yenziweyo ukusetyenziswa "ulonwabo ihomoni", leyo ophakamisa isimo.

Melon fanele ukuya kusapho ithanga, cucumber - izalamane yayo ekufuphi, ngoko ke a imifuno. Xa Botany, isiqhamo ubizwa ngokuba melon. It has a imilo eyahlukileyo ngokuxhomekeke eyahlukahlukeneyo. Kunokuba zezindlu, ukulenza. Umbala - yellow, omhlophe, omdaka, eluhlaza, ngokufuthi nendlela okanye ngemivumbo. Ngaphakathi ke imbewu, inyama emhlophe. Ongakanani ukuya kwi-20 kg, kodwa isiqhamo avareji ubunzima ukusuka kg-2 ukuya kwi-10. AmaRashiya zifumaneka kakhulu Uzbek melon inomzimba noqolileyo kule leyini oluphakathi okanye Kazachka Farmer. Kukho iintlobo melon kukrakra - Mamordika, ekhulisa kwiimeko emvula.

Iinzuzo ukuba melon yomzimba

Melon kumafa balo-40% yamanzi, isihlobo melon ivatala - 90%. Iqulethe iiproteni, starch, fructose, sucrose, carbohydrate. Le ibandakanya ifayibha zokutya. Mihlaba ephilisa ngenxa isiqulatho phosphorus, intsimbi, nemagnesium, lesilicon, calcium, njalo-njalo ezahlukahlukeneyo kunye neevithamini :. C, PP, B1, B2, isenzo E, A. Izibonelelo melon ephilayo kuhlanganiswa. Calcium kuqinisa izihlunu ithambo, njengokuba kubhaliwe iyafuneka iimpahla intliziyo negazi. Enzyme equlethwe melon, ukukhuthaza ukuyilwa igazi, isiqhamo iluncedo xa kwegazi. iipropati umchamo uvumele ukusetyenziswa melon kwi unyango lulawulo lwesinyi. Kunye nokusetyenziswa rhoqo imveliso livela i-cholesterol ephilayo. Silicon, ebekwe apha kwemfuneko, kunempembelelo entle ebuchotsheni, ngoko - luvo. Zonke nokomzimba emzimbeni ukubuyela esiqhelweni. Ascorbic acid inceda ukuphucula amajoni omzimba, kangangokuba ehlotyeni kufuneka nje Stock phezu ivithamin C ngokutya ezaneleyo melon. Kucetyiswa imveliso kwizigulane emva kotyando kunceda ukubuyisela umthamo wegazi.

Izimo

Kothi oko kulunga imveliso, kwafuneka ezinye Izimo abanye abantu, zinokuba yingozi kwimpilo. Njengoko kukhankanyiwe ngasentla, le melon ayikhuthazwa tu into yokuba ukuyisebenzisa kwabo abaphethwe seswekile okanye isilonda esiswini. Uyakwazi sizidibanise ekutyeni (hi mpimo lowutsongo), ukuba ezinye izakhi zisuswe kwi menu. Melon, isalathiso Glycemic leyo ilingana no 65, kunyusa umgangatho glucose kwegazi. Ngokulula iswekile ukutya (pectin) equlethwe imveliso yi-13%. mame nayo akucetyiswa ukuba ukusebenzisa i melon. ngobisi lukanina, iyafumaneka kwi-enzayim melon kungabangela eliba kwiintsana baby. Njengoko zokudla bathi, awukwazi bayixuba le mveliso kunye iiproteni (ubisi, nuts). Kulo mzekelo, sifumana i uxabane nawo, kunye neengxaki esiswini. Yitya melon ekrwada engcono phakathi kwezidlo, hayi zidibene nezinye iimveliso.

Melon: caloric kunye index Glycemic

Xa sithelekisa melon kunye nezinye iimveliso, kufanelekile ukuba sikhankanye ukuba umxholo caloric eye encinane kakhulu. Noko ke, le mveliso uthathwa ukuba amandla endalo, kuba iqulathe kumafa yayo iswekile ngokukhawuleza utilizable, leyo kuthiwa pectin. Yena ngokukhawuleza ukudla, yaye oku kunegalelo a spike xa amaqondo eswekile yegazi. Ukuba sicinga index Glycemic ikhabe kunye melon, ngoko kwisalathiso winile melon - 65, ukususela isalathisi ivatala ephakamileyo - 72.

Ngoko ke zingaphi calories in melon? Okokuqala konke oko kuxhomekeke eyahlukahlukeneyo. Kwilizwe lethu, i ixhaphakileyo - kwaye inomzimba yoMfama. Phakathi kwabo, akukho umahluko omkhulu, kodwa ukuba ukhethe iziqhamo ingakumbi ekutyeni, ufanele wazi ukuba 100 grams kwemveliso Kolhoznicy calories - 30, lo gama i-inomzimba - 38.

Ukunciphisa umzimba kukho izidlo ezininzi eziquka ukutya melon. ukuthobela efanelekileyo okusenza ukuba iveki ukuphelisa kilograms ezimbalwa. Eyona nkalo ekutyeni - iinxalenye ezincinane kodwa rhoqo. Musa ukulibala ukuba melon kunempembelelo wobulali umchamo, ngoko musa ukulibala ukusela (iilitha ukuya ku-3 ngosuku) namanzi amaninzi. Umongo ukudla - ukothula kunye nakuphumla yonke lokugaya. Ukwazi melon osidingayo, nabani na unako ukwenza yona umntu ukudla ukuba ukufanele umzimba wakho.

melon inomzimba

Abo abakhetha imarike melon ngokwabo, mhlawumbi waphawula ukuba iintlobo zahluke imilo, umbala, umbala. Icandelo ephambili, Kakade ke, kukho inyama kakhulu. Sweetest melon - grade inomzimba, ngoko nokuqulethileyo caloric iphezulu ngaphezu koko abanye, ngo-100 grams - 38 kcal. Ukuba usithelekise i-15% iyogurt th, kunokwenziwa isigqibo sokuba yokugqibela yi calories kakhulu ngakumbi. Ngoko ke inomzimba zibangelwa iimveliso zokutya. Abo babukela imifanekiso yabo, ngokulula ungalubandakanya kwisidlo sakho. I Glycemic ikhabe Isalathisi inomzimba - 68, kufuneka ahlawule ingqalelo kumntu onesifo seswekile.

ikhabe Farmer

Ukuba ukhetha up iintlobo melon ukuze sizidibanise ekutyeni ukunciphisa umzimba, unako ngokukhuselekileyo Shiyiselanani Farm Collective. Ecaleni yokuqala, ungenza ngokukhawuleza ukuqinisekisa ukuba le ezahlukeneyo unomsa ngakumbi, akukho incasa enjalo ezineswekile-elithozamisayo, ngathi inomzimba. Ngako oko, isiqulatho caloric wemveliso kuya kuba ngaphantsi kwe: 100 g - 30 kcal. index Glycemic ikhabe Farmer incinane inomzimba naye kancinane, ukuba nako ukufikelela 65. abaneswekile ukuquka Farm Collective kwi menu, xa azibandakanywanga ezityiwa kwezinye carbohydrate.

Yintoni ukuba sihlole

Masenze izigqibo eziphambili ekufuneka ithathelwe ingqalelo xa usebenzisa lo siqhamo elithozamisayo eliphambili, ukuba impilo yakho:

• Iintlobo enesiqulatho kuyehla yiswekile abe isiqulatho caloric ephantsi, kodwa ngenxa pectin - index eliphezulu Glycemic. Isiphumo - ebukhali, nangona zezomzuzwana, ukunyuka kwamazinga iswekile egazini. Izigulane type 2 diabetes m, nokutyeba bafumana nemiphumo emihle (ukuncitshiswa ubunzima bomzimba), kodwa zenzeka ukuhla ezimbi kumanqanaba iswekile egazini. Isizathu sokuba loo - imelon, apho isalathisi Glycemic liphezulu ngokwaneleyo. Kufuneka uthathe oku ingqalelo.
• Izigulana uhlobo 1st seswekile uvumelekile ukuba asebenzise i melon, kodwa eqikelelayo kwimigaqo yokudla. The main imfuneko kulo mzekelo - isixa carbohydrate akuphelise kufuneka zihambelane ngokupheleleyo kunye ithamo insulin, kwakunye eyahlukahlukeneyo.
• Ngokuba konke ukusetyenziswa melon kucetyiswa kwisiqingatha sokuqala lemini. Not kufuneka adibanisa ngayo kunye nezinye iimveliso. Oku kubanga a zovuselelo elibukhali ethunjini. Kubhetele ukuba ukuphepha ukwabelana nabanye ukwetyisa ukutya.
• Cinga kwidayari ukutya imali carbohydrate ziphele.

Yintoni i index Glycemic (GI)

index Glycemic kubonisa indlela uvuke kumanqanaba iswekile egazini xa odlayo ukutya okuthile. Oku kubalulekile ukuqaphela oku? Yonke into. Kodwa ingakumbi kwabo bafuna ukunciphisa umzimba okanye sigula zizigulo yonyango. I Glycemic Amanyathelo index ngayo ngokukhawuleza umzimba ubola iicarbohydrate zibe iswekile, sidinga ukuba namandla.

Yintoni i index isikali Glycemic? Kulinganiswa izinga unit 1 ukuya 100 The esezantsi carbohydrate ekutyeni, ngoko ke lingaphantsi. amazinga aphantsi GI zibonisa ukuba imveliso akubangeli nokunyuka iswekile yegazi. Amaxabiso avareji yegazi abangaxhalabisiyo ukunyusa umgangatho glucose. Ufundo High GOP isizathu luyenyuka iswekile, nokonyuka kwamanqanaba insulin, kwaye umzimba uqalisa namafutha.

Kunokwenziwa isigqibo ukuba kuqala kufuneka inikwe abo iimveliso amazinga aphantsi GI. Ezi mveliso ngokulinganayo iikhabhohayidrethi zitshintshele ibe ngamandla, lo gama amazinga aphezulu yegazi carbohydrate bathi bafakwe ngoko nangoko. Ukuba kakubi iimveliso ezinjalo, umzimba uqalisa ukugcina amandla, oko kukuthi, ugcine it ngamanqatha emzimbeni.

Table index Glycemic

Kwaye ngoku khangela uluhlu ezisisiseko yokutya index Glycemic. It ikuvumela ukuba ekubumbeni menu yakho ngokuchanekileyo.

Yokutya GI eliphantsi:

• Kefir - 15.
• Namandongomane, amandongomane ezahlukeneyo - 15.
• Iimbotyi zesoya - 16.
• Iimbotyi - 19.
• Cranberry, cranberries, cherries, fructose - 20.
• itshokolethi Dark, amaqunube - 25.
• ubisi Skimmed - 32.
• Elisezantsi fat-iyogurt - 33.
• Bran isonka - 35.
• Irhasi isonka - 38.
• Buckwheat, oatmeal, amakhiwane, gooseberries - 40.
• Spaghetti, umango, orenji, tangerines - 42.

Products nge isilinganiso GI:

• Ertyisi, iiapilkosi, yeepesika - 43.
• Kvass, ibhiya - 45.
• Iidiliya - 46.
• Umfanekiso - 47.
• ishq Irhasi, mai, mango - 50.
• iimbotyi eyakhiwe - 52.
• Buckwheat, oatmeal cookies, oat bran - 55.
• namazambane kuphekwa - 56.
• Melon - 65.
• Ezomileyo, soma iziqhamo - 67.
• iitapile ezicujiweyo, umbona, irayisi emhlophe - 70.

Yokutya GI aphezulu:

• Ivatala - 72.
• isonka sengqolowa, chips - 75.
• Caramel ishq ingqolowa - 80.
• Ubusi - 88.
• irayisi lwale - 94.
• Maltose -105.
• Iswekile - 100.