Kubandakanya ummbila wesifo sikashukela kulungile. Kwakha umuzwa wokugcwala, akhuphulisi isisindo somzimba (iziguli eziningi ezinale ndlela yokudla emzimbeni zikhuluphele).
I-Cereal iqukethe izinto ezizuzisayo ezinomphumela oqinisayo jikelele futhi zisiza ukubhekana kangcono noshukela. Kodwa-ke, akuyona yonke imikhiqizo evunyelwe ukuthi isetshenziswe kusifo sikashukela, eminye ingaba yimbi kakhulu lesi sifo.
Inkomba ye-Glycemic yommbila
Iziguli ezinesifo sikashukela zivame ukuphoqelelwa ukuba zinamathele ekudleni okukhethekile. Ngohlobo lwe-pathology engamelana ne-insulin, isiguli kufanele sazi inkomba ye-glycemic yomkhiqizo futhi sithathe inani lokudla ukuze kulondolozwe amazinga e-glucose ahlala egazini.
Inkomba yommbila ye-glycemic iphezulu impela, kuya ngokuthi umkhiqizo unjani.
Inkomba yommbila ye-glycemic iphezulu impela, kuya ngokuthi umkhiqizo unjani:
- iphalishi - 42;
- abilisiwe futhi akheniwe - 50;
- ufulawa - 70;
- ama-flakes - 85;
- isitashi - 100.
IGI ephansi kakhulu inezinhlamvu zommbila ezimhlophe. Abantu abanesifo sikashukela bangashintsha ukudla kwabo ngephalishi ne-mum-isinkwa, kodwa kuyodingeka balahle okusanhlamvu nezindlebe ezibilisiwe.
Can corn for sikashukela
Odokotela abayenqabeli ngohlobo 2 lwesifo sikashukela esidliwayo ukuze badle ummbila; udinga nje ukubheka usayizi wengxenye nohlobo lwezitsha nakho.
Umkhiqizo unekhalori ephezulu, inenani eliphakeme lokudla okunempilo. Inezinto eziningi ezisebenzayo ezinomphumela omuhle emzimbeni:
- amavithamini A, C, E, K, PP neqembu B;
- ama-amino acid abalulekile;
- isitashi;
- amaminerali (potassium, phosphorus, ithusi, calcium, magnesium, selenium, iron);
- okuqukethwe okuphezulu kwefayibha;
- okunamafutha e-polyunsaturated.
Ummbila omhlophe unamandla okwehlisa izinga likashukela wegazi likashukela. Unenkomba ye-glycemic ephansi, ngakho-ke ngemuva kokungena egazini, inqubo yokuqondisa ushukela iyancipha.
Ummbila wekalori unenani eliphezulu lokudla okunempilo.
Ama-groats
Izithelo zommbila ziqukethe inani elikhulu lezakhi zomzimba, kuyilapho zinenkomba ephansi ye-glycemic. IMamalyga, okusanhlamvu, amasobho, iziqongo zamaphayi, ama-casseroles alungiswa kuwo.
Kunezinhlobo eziningi zokusanhlamvu:
- okuncane (kuhamba ukulungiselela izinti ze-crispy);
- ezinkulu (zilungele ukwenziwa kokwenza okusanhlamvu komoya kanye nama-flakes);
- okupolishiwe (ukwakheka nosayizi wamazimba kuhlukile).
Ummbila oqoshiwe
Iziguli ezinesifo sikashukela zingafaka umkhiqizo owenziwe ngamakhemikhali kumenyu ngaphandle kokuhlukunyezwa. Njengoba indishi eseceleni ayihambelani, kodwa ivunyelwe ukungezwa kusaladi.
Ummbila obilisiwe
Umkhiqizo onjalo unenkomba ephezulu ye-glycemic, ngenxa yalesi sizathu ivunyelwe ukuyisebenzisa kuphela ngokulinganisa. Kungcono ukuthi ungapheki okusanhlamvu, kepha ubheme.
Ngale ndlela yokupheka, izinto eziningi ezizosebenza emzimbeni zizogcinwa. Njengomphumela wokusetshenziswa komkhiqizo onjalo, ithoni yomzimba iyakhuphuka, isikhathi eside umuntu akazizwa umuzwa wokulamba.
Isihlamba
Ukukhishwa inhlamba kunomphumela we-choleretic, kunciphisa ukuvela kwe-bile, kwandisa ukuminyana kwegazi. I-Decoction isetshenziswa ekwelapheni isifo sikashukela kanye nomfutho wegazi ophakeme.
Ukukhipha inhlamba kummbila kunomthelela we-choleretic.
Ukulungiselela umhluzi, thatha izihlazo ezindlebeni ezi-3, ugeze futhi uthele ngamanzi abilayo (200 ml). Udinga ukubilisa imizuzu engu-15, kupholile, kuhoxe, uphuze ama-50 ml nsuku zonke ngaphambi kokudla izikhathi ezingama-3-4.
Ngemuva kwezinsuku eziyi-7 zokwamukelwa, thatha ikhefu leviki, bese uphinda isifundo. Izikhathi eziphakathi kokudonswa kwemithi kumele zifane ukuze umphumela wokwelashwa ube muhle.
Izinduku, okusanhlamvu, ama-chip
Ama-chip, ama-flakes nezinduku kungokwesigaba sokudla "okungenampilo": umzimba awutholi izinto eziwusizo ngemuva kokuzidla, kepha izinga likashukela likhuphuka kakhulu, okulimaza iziguli ezinesifo sikashukela mellitus.
Ngezikhathi ezithile ungadla ngozinti ngaphandle koshukela. Kukhona izinto ezimbalwa ezilusizo kumkhiqizo onjalo. Amavithamini alahleka ngesikhathi senqubo yokukhiqiza, kufaka phakathi i-vithamini B2 (kusithinta kahle isimo sesikhumba sabantu abanesifo sikashukela: sinciphisa imichilo, izilonda kanye nemifantu).
Isifo sikashukela singcono ukwenqaba ukudla okusanhlamvu, ngoba inkomba ye-glycemic yomkhiqizo iphezulu, futhi ngenxa yokwelashwa okushisa, izakhi zokulandela umkhondo nezakhi ezibalulekile zomzimba ziyalahleka. Ama-cereals aqukethe i-preservatives, usawoti kanye noshukela.
Ama-Chips (nachos) - umkhiqizo ongadli ukudla, anokuqukethwe kwekhalori okuphezulu (ikakhulukazi uma kuthosiwe okujulile - kuze kufinyelele ku-926 kcal), akukho inzuzo ngokusetshenziswa kwawo. Ngenqubo yokwenziwa kwazo, kusetshenziswa izithako zokugcina amagciwane (ukukhulisa impilo yeshalofu), ukunambitheka (kunciphisa izindleko zokukhiqizwa), izinzipho, imibala yokudla (ukwenza ngcono ukubukeka)
Can Popcorn Diabetesics
I-Popcorn yeziguli ezinesifo sikashukela ayigcini nje ngokunenzuzo, kodwa futhi ingaba yingozi. Ngenqubo yokukhiqiza, umkhiqizo udlula kwizigaba zokucubungula, lapho izinto eziwusizo zilahleka.
Ngaphezu kwalokho, ukungezwa ushukela noma usawoti, izinongo zandisa okuqukethwe kwekhalori komkhiqizo kuze kufike ku-1000 kcal, engamukeleki kwiziguli ezinesifo sikashukela.
I-Popcorn yeziguli ezinesifo sikashukela ayigcini nje ngokunenzuzo, kodwa futhi ingaba yingozi.
Ucwaningo luqinisekisile ukuthi ukusebenzisa ama-popcorn amaningi kuyingozi emzimbeni. Ukwakheka kwezinambuzane ezisetshenziselwa inqubo yokulungiselela kufaka i-diacetyl (into inika i-popcorn iphunga lebhotela), okungadala inqubo yokuvuvukala epheshaneni lokuphefumula eliphansi.
Ngesinye isikhathi, inani elincane lama-popcorn aphekwe ekhaya avumelekile. Ungafaki ibhotela, ushukela noma usawoti ekwelapheni. Lapho-ke umkhiqizo ungukudla.
Izinzuzo zommbila weshukela
Ngenxa yokuthi umkhiqizo uqukethe ama-carbohydrate amaningi, ezinye iziguli zikhathazeka ngokuthi isifo sikashukela nezommbila azihambelani, impilo ingahle ibe yimbi. Izinzuzo zomkhiqizo yilezi:
- okuqukethwe kwekhalori okuphansi (100 g kuphela i-100 kcal);
- amandla okwehlisa izinga le-cholesterol "embi" emzimbeni;
- ukunciphisa ingozi yokuqina kwe-bile;
- ukukhuthaza imisebenzi yezinso;
- ukushesha kwezinqubo ze-metabolic;
- izinto eziningi eziwusizo;
- umuzwa omude wokugcwala.
Izinto eziwusizo kakhulu izakhi zomzimba, ezimelelwa ngamavithamini e-B emkhiqizweni .. Ziwuthinta kahle umsebenzi wesistimu yezinzwa, zivimbela ukukhula kwezinqubo ezingezinhle ezinso, izicubu zamehlo.
Ukulimala okungenzeka
Umkhiqizo ungaba yingozi uma isiguli sinokungasebenzi kahle ohlelweni lokugaya ukudla noma ukwanda kwegazi kukhuphuka.
Imiphumela emibi ingenzeka ngemuva kokudla ama-chips, okusanhlamvu noma ama-popcorn. Le mikhiqizo iqukethe izinto eziyingozi ezingathinta kabi umzimba.
Ungafaki umkhiqizo ekudleni kulezi zimo ezilandelayo:
- okusanhlamvu kungadala ukusabela komzimba ngokungabekezeleli umkhiqizo noma ukuthambekela kokungezwani komzimba;
- ukusetshenziswa ngokweqile kungadala i-flatulence, ukuqhakaza, izinkinga ngesitulo;
- abantu abane-thrombophlebitis noma ukuthambekela kwe-thrombosis kufanele bayeke ukudla ummbila ngenxa yengozi yokwanda kwegazi.
Izici zokupheka
Ngokuvamile kusetshenziswa ukudla okuvame kakhulu:
- iphalishi;
- ukudla okusemathinini;
- Pop Pop
- iziphandla;
- ophaya;
- ama-pancake;
- ummbila obilisiwe;
- decoction of corn stigmas.
Kukhona izindlela ezinikeza umkhiqizo ukunambitheka okuhle kakhulu. Kuvunyelwe ukupheka iphalishi kubhaki ophindwe kabili noma kubhizi ophuza kancane.
I-Corn porridge
Uma wenza ukudla kweziguli ezinesifo sikashukela, kufanele ufake i-corn porridge kuyo. Umkhiqizo uqukethe izinto eziningi ezilusizo, ngenkathi izinga le-glucose esegazini licishe lingakhuphuki.
Ukhozi luqukethe i-fiber yokudla edingekayo emzimbeni, ayibangeli izinqubo ezibekela phansi emathunjini, isusa amanoni emzimbeni, futhi inempilo.
I-Corn porridge iqukethe i-fiber yokudla edingekayo emzimbeni.
Ngenqubo yokwenza iphalishi, kufanele ulandele imithetho:
- ama-groats kufanele abe matsha futhi aqandwe;
- ngaphambi kokupheka kufanele ugezwe;
- cwiliswa emanzini abilayo, engeza usawoti omncane.
Kunconywa ukupheka iphalishi emanzini, ukunciphisa inani lamafutha (inkomba ye-glycemic lapho kunamafutha akhuphukayo). Imifino ekhethwe kahle (isilimo esidliwayo esinamagatsha anamanzi, izaqathi, imifino) ingafakwa kuphalishi.
Ama-groats (250 g) ayageza ngamanzi agobhozayo, afakwe emanzini abilayo (500 ml), kufakwa usawoti omncane. Pheka ukushisa okuphansi imizuzu engama-25.
Ngasikhathi sinye utamatisi (ama-3 ama-pcs.) No-anyanisi (ama-3 ama-pcs.), Engeza kuphalishi nesembozo. Stew imizuzu emithathu. Ngaphambi kokukhonza, hlobisa ngamakhambi. Ukusebenza kwesisindo akufanele kudlule i-200 g.
Ukwenza iphalishi liphekwe ngo-tastier wamanzi, futhi nezinga likashukela lingakhuphuki ngemuva kokudla, kuvunyelwe ukufaka izithelo ezimbalwa ezomisiwe esitsheni.
UMamalyga
Kokudla okunempilo, okuncane kunakho konke okuyingozi kakhulu kwabanesifo sikashukela. Mayelana nezakhiwo zayo ezizuzisayo, idlula ummbila obilisiwe, okuvame ukudala ukuphazamiseka emgodini wokugaya ukudla, kuqukethe amavithamini amaningi.
UMumaliga ophekwe emanzini ucishe abe akunambitha. Amanzi athululelwa epanini elinodonga obukhulu, alethelwe ngamathumba. Thela ama-groats, upheke kuze kube uqweqwe, uvuse njalo.
Isaladi elikhiqizwe kahle lesithelo sikashukela abanesifo sikashukela.
Ukucisha umlilo, ima imizuzu eyi-15. Bayisakaza etafuleni, bayigingqe ibe umqulu. Wakhonza esishisayo noma ebandayo, ungangeza imifino ebilisiwe esitsheni esiseceleni. Ukusetshenziswa kwansuku zonke kweHominy kuyasiza:
- qinisa imithambo yegazi nezicubu zamathambo;
- khipha uketshezi oluningi emzimbeni;
- yenza ngokwejwayelekile ukusebenza kwezitho zomchamo.
Amasaladi Ommbila
Iklabishi elisha elihlanganisiwe (ukholifulawa kanye ne-broccoli) lixutshwe okusanhlamvu, ugarliki oqoshiwe nosawoti kuyengezwa ukunambitha. Isaladi yesizini ngeyogathi noma i-kefir.
Isobho
Kunezindlela eziningi zokukhetha isobho:
- Bilisa i-cob emanzini kuze kuthambe, engeza ubisi, ubilise enye ihora. Sula ngesihlungo. I-yolk ixubene no-ukhilimu, othululelwa kwisobho.
- Ummbila oqoshiwe (1 can) udluliswa nge-grinder yenyama, idluliselwe epanini bese kufakwa amanzi (750 ml). Letha kumathumba.
Fry kancane ufulawa (2 tbsp. LL) kawoyela (4 tbsp. LL), Thambisa ubisi olushisayo (250 ml). Letha kumathumba, hlanganisa nommbila, upheke isigamu sehora. Beat nge-blender, engeza usawoti ukunambitha. Wakhonza ngama-croutons.
Casserole
Ama-cereals (500 g) ayagezwa, athululelwa emanzini abandayo (1.5 l), kufakwa usawoti bese iphalishi liphekiwe. Iphalishi elilungele libekwe isikhunta (seligcotshwe uwoyela, kufafazwe ngama-breadcrumbs).
Phezulu neqanda, ufafaze ushizi ogayiwe bese ufaka kuhhavini wokubhaka. Wakhonza ubisi.
