Ukuxilongwa kwesifo sikashukela kuvame ukudinga isiguli ukuthi sihlaziye ngokuphelele indlela yokuphila kanye nokudla. Ukusuka ekudleni udinga ukususa ukudla okuqukethe ama-carbohydrate ngangokunokwenzeka, futhi ngasikhathi sinye kungalimazi umzimba. I-Porridge ingumthombo olusizo wama-carbohydrate ayinkimbinkimbi.
Izinzuzo zephalishi sikashukela
Ukudla okuningi kuqukethe ama-carbohydrate alula. Banesisindo esincane samangqamuzana, ngakho-ke ukwahlukana kwabo akudingi isikhathi esiningi nama-enzyme. Ukumunca ngokushesha kuyandisa ushukela wegazi.
I-Porridge yesifo sikashukela inenani eliphakeme lokudla, ngoba aqukethe ama-carbohydrate ayinkimbinkimbi.
I-Porridge yesifo sikashukela inenani eliphakeme lokudla, ngoba aqukethe ama-carbohydrate ayinkimbinkimbi. Zigaywe ngumzimba isikhathi eside, umkhiqizo wokuwohloka kweshukela udonswa kancane, kanti umuzwa wokugcwala usala isikhathi eside.
Izinhlamvu ezihlukene zifaka uhla lwamavithamini, ama-macro- kanye nama-microelements adingekayo kumetabolism ejwayelekile kanye nokulawulwa kwamazinga kashukela wegazi (ngokwesibonelo, aqukethe amavithamini C amaningi). Okuqukethwe kwe-flavonoid ephezulu kunomthelela omuhle emsebenzini wama-enzyme amaningi emzimbeni, obuthakathaka yisifo sikashukela.
Ukwakhiwa okusanhlamvu kufaka phakathi izinto ezibalulekile:
- insimbi
- calcium
- potaziyamu
- Isodiyamu
- i-magnesium
Zithinta ibhalansi emaphakathi noketshezi lomzimba futhi zigcina izinga elijwayelekile lensimbi egazini. Ngaphezu kwalokho, okusanhlamvu nethanga kuqukethe izinto ezingandile zokulandela umkhondo njenge-iodine, i-molybdenum, ithusi, i-nickel, i-manganese, i-silicon. Ukwakheka kwezinkozo kufaka phakathi amaprotheni, amafutha, acid acid, pectin. Izinto zeLipotropic (ama-amino acid acacisiwe) zifaka isandla ekuguqulweni kwe-cholesterol ibe yi-bile acid, ngaleyo ndlela inciphise izinga layo emzimbeni. Zonke izinto eziqukethe iphalishi kuhlanganisini zandisa ukumelana nomzimba neshukela.
Ama-cereals kanye ne-peas aqukethe izinto ezifana nalezi ezenziwa nge-iodine, i-molybdenum, ithusi, isidlalifa
Ukulimala okungenzeka
Izinhlamvu ezihlukile zinezinkomba ezahlukile ze-glycemic index (GI), ekhombisa ukuthi ngokushesha ukutholwa kwama-carbohydrate (isitashi) kumkhiqizo kwenzeka kanjani. Ukulimala kwe-porridge kwabanesifo sikashukela kungahlotshaniswa nokukhethwa okungalungile kokudla okunganaki ushukela wegazi kanye ne-GI. Ngaphezu kwalokho, okusanhlamvu kuqukethe inani elikhulu le-gluten, ngakho-ke kungaba yingozi uma kunesidingo sokulandela indlela yokudla engenamafutha.
Enye imbangela yomonakalo wephalishi kungaba yikhwalithi engeyinhle yomkhiqizo wokuqala ngenxa yokwephulwa kwezimo zokulima, ukuqoqa nokugcina: okusanhlamvu kungaqukatha isikhunta sokudumba, izindaba zakwamanye amazwe ngesimo sethala, amatshe amancane, njll. Amatshe enzelwe okusanhlamvu okutshalwe kusetshenziswa izibulala-zinambuzane, futhi ekwazi ukulimaza impilo.
Yikuphi okusanhlamvu okuncono yesifo sikashukela sohlobo 2?
Isifo sikashukela esitholakala sinesifo sohlobo 2 singafaka kuphela okusanhlamvu okune-GI yama-unit angaphezu kwama-49 ekudleni. Kumele kukhunjulwe ukuthi ubuchwepheshe obuhlukahlukene bokupheka bungashintsha izinkomba zaleli nani, ngakho-ke, lapho uhlanganisa imenyu kuphephile ukukhetha okusanhlamvu ngenani eliphansi le-GI. Kungaba:
- ibhali le-pearl;
- ibhali;
- i-buckwheat;
- izinhlobo ezahlukene zikakolweni;
- i-oatmeal;
- ummbila;
- uphizi
- amabele;
- fig.
Isimo esiyinhloko lapho ukhetha izinhlamvu zokupheka zokupheka ngokulinganisela nezinhlobonhlobo. Umdlandla owedlulele womkhiqizo onokudla kungafinyelela umphumela ophambene futhi unyuse ushukela wegazi. Ngaphambi kokwenza imenyu, kufanele uthintane nodokotela wezempilo.
Imithetho yokwenza izinhlamvu zeshukela
Ingxenye yokwamukelwa kwe-1 akufanele ibe inkulu, ngakho-ke, ngaphambi kokupheka, udinga ukunquma inani elifunekayo likakhokho. Inqubo yokupheka yabanesifo sikashukela inezimpawu zayo:
- Izinhlamvu ezibilisiwe kufanele zibe semanzini kuphela, futhi uma kunesidingo, engeza imikhiqizo yobisi ekugcineni.
- Ushukela awukwazi ukungezwa, ungathambisa isidlo ngoshukela okhethekile onesifo sikashukela.
- I-Croup kufanele ihlelwe ngokucophelela, igezwe kaningana ukunciphisa inani lesitashi.
- Indlela yokupheka emnene kunazo zonke yesifo sikashukela iyabola, isiza ukugcina izakhamzimba, ama-enzyme ezitshalo, ithuthukisa izakhiwo ezinenzuzo zefayibha.
Ukuze ukhuphule umkhiqizo oseqediwe, izazi zezempilo zincoma ukusebenzisa kuphela uwoyela wemifino: i-sunflower, i-sesame, ummbila, njll. Lokhu kunezela ukunambitheka futhi akuvumeli okuqukethwe kwekhalori ephezulu kusitsha.
Iresiphi Yesifo Sikashukela Sikashukela
Iziguli ezitholakala zinesifo sikashukela sohlobo 2 zivame ukubheka ukudla kwazo njengohlu lwemikhawulo. Kepha ukondleka nalesi sifo kungaba wusizo futhi simnandi. Kunezindlela eziningi zokupheka ezinoshukela ezinoshukela ezikuvumela ukuthi upheke ukudla okumnandi futhi ulondoloze amazinga evamile kashukela.
Izazi zezempilo zincoma ukusebenzisa uwoyela wejongilanga ukukhulisa umkhiqizo oseqediwe.
Buckwheat
Ngokuya ngenani lokudla okunempilo, kuthatha indawo elandelayo ngemuva kwe-oatmeal. Uma uthenga, kungcono ukukhetha okusanhlamvu okuluhlaza, kuhluka ngombala onsundu ngokunambitheka kanye nokuqukethwe okuphezulu kwezakhi. Ungapheka isidlo esizimele noma usebenzise iphalishi njengesitsha esisehlangwini senhlanzi noma inyama.
Ukusebenza okungu-1 kulungiselelwe kusuka ku-130 g yamabele kanye 1 inkomishi yamanzi. Kuhlanjululwe umhluzi, kugezwe ngaphansi kwamanzi agobhozayo, akuyeke. Usawoti omncane ungezwa emanzini abilayo futhi isakhi sokusebenza sehlisiwe. Mboza, upheke ngemuva kokubilisa imizuzu engama-20. Ngemuva kwalokho, vumela isidlo ukuthi sime ukuze wonke uketshezi ugxile. Ukuze wenze iphalishi livuthwe, alivuseleleki lapho kuphekwa.
Isidlo sasekuseni se-Buckwheat singalungiswa kusihlwa. Ukuze wenze lokhu, okusanhlamvu okugeziwe kufakwa endishini bese kuthululelwa ngamanzi afudumele noma i-kefir ephansi. 3 tbsp i-buckwheat thatha inkomishi eyodwa ye-ketshezi. Isitsha simbozwe ngesembozo futhi sishiywe endaweni efudumele kuze kuse. Ukuze kube lula, ungagaya okusanhlamvu okusogezwe ngaphambili futhi komisiwe ku-blender kusimo se-powder. Isakhiwo esihle sisiza ukuthi okusanhlamvu kuvuthwe kahle.
Kuyasiza ukudla iphalishi kusuka okusanhlamvu okuqhakazile okwenziwe ngohlamvu lwenhlamvu. Indishi nayo ingalungiswa ngaphandle kokwelashwa okushisa. Ubisi olugeziwe lubekwa embizeni, luchithelwe ngamanzi abilayo apholile bese lishiywe lifudumele usuku olu-1. Izinhlamvu ezihlumewe ziyakhanywa futhi zihlanganiswa ne-kefir ephansi noma i-yoghur.
Imana
ISemolina itholakala ngemuva kokucubungula izinhlobo ezikhethekile zikakolweni. Inenkomba ephezulu ye-glycemic. Kuyaphawuleka ukuthi ngemuva kokusebenzisa ukonakala kwesiguli, isiguli sihlushwa ukushiswa kwenhliziyo, kuba khona usizi esiswini. Ngakho-ke, isifo sikashukela kufanele sikhawule ukusetshenziswa kwalesi okusanhlamvu.
Ingilazi eyi-1 yamanzi ilethwa ngamathumba, okusanhlamvu (izipuni ezi-6) kuthululelwa ezingxenyeni ezincane epanini, kuvuseleleka njalo ukugwema ukubonakala kwezihlakala. Pheka i-semolina imizuzu engu-7-7 ngaphezulu kokushisa okuphansi. Endishini eseqediwe, ungangeza i-sweetener, idlanzana lama-walnuts noma i-zest ye-1 orange. Ungapheka iphalishi ngokungeza ubisi lwe-skim ekugcineni kokupheka, ukunciphisa inani lamanzi.
ISemolina itholakala ngemuva kokucubungula izinhlobo ezikhethekile zikakolweni.
Ibhali lePearl
I-Croup yenziwa ngebhali futhi iqukethe inani elithile le-gluten. Ukusuka kuwo ungapheka i-porridge evulekile noma ye-viscous. Okusanhlamvu ngesikhathi sokupheka sikhuphuka ngezikhathi ezingama-5-6, ngakho-ke kunconyelwa ukuyifaka kuqala amahora amaningi, futhi lapho upheka engeza amanzi ngesilinganiso se-1: 1.
Isitsha singalungiswa kubhavu wamanzi, khona-ke yonke impahla ewusizo yokusanhlamvu izogcinwa igcwele.
Ukulungiselela iphalishi thatha 3-4 tbsp. l ibhali, ligezwe ngamanzi ampompozayo. Lapho upheka, basebenzisa inyama ebuthaka noma umhluzi wamakhowe, lokhu kuthuthukisa ukunambitheka komkhiqizo osuqediwe. Thela okusanhlamvu ngoketshezi olungiselelwe, engeza usawoti bese upheka imizuzu engama-20, emva kwalokho ususwe emlilweni futhi usongwe. Lapho ukhonza, oqoshiwe, usawoti ku-1 isipuni, unezelwa endishini esetafuleni. uwoyela wemifino, anyanisi (1 inhloko).
Oatmeal
Kubhekwa njengophalishi omuhle kakhulu, ngoba kufanelekile ukulungiselela futhi nokuqukethwe okuphansi kwekhalori kunezinto ezahlukahlukene eziwusizo. Kodwa-ke, ama-oat flakes asheshayo awasizi njengawo okusanhlamvu okuphelele.
I-Oatmeal ithathwa njengephalishi elihle kakhulu, ngoba ilungele ukulungiselela futhi okuqukethwe okuphansi kwekhalori kunezinto ezahlukahlukene eziwusizo.
Kokusebenzela okungu-1, udinga izipuni ezi-3-4. okusanhlamvu okuphelele noma okusanhlamvu okuchotshoziwe, kuthululelwa ingilazi engu-1 yamanzi, ebilisiwe imizuzu eyi-10-15, bese kumbozwa bese kufakwa eminye imizuzu eyi-10. Ama-Flakes akufanele aphekwe, athululelwa ngamanzi abilayo ngesilinganiso se-1: 4 futhi afakwa esitsheni esivalekile imizuzu eyi-15. Ngemuva kwalesi sikhathi, ungangeza noma yisiphi amajikijolo amasha noma afrintiwe, izingcezu zezithelo, amantongomane ambalwa aqoshiwe kuphalishi.
Millet
Lapho zigcinwa isikhathi eside, amabele athola ukunambitheka okubabayo, ngakho-ke akuvunwa ukuthi kusetshenziswe esikhathini esizayo. Ukuze uthole okusanhlamvu okunempilo futhi okumnandi, kukhethwa izinhlamvu zombala ophuzi okhanyayo. Kumele kuqashelwe ukuthi amabele enyuka ngezikhathi ezine ngesikhathi sokupheka. Ithanga lihamba kahle amabele, ungangeza kumkhiqizo osuqediwe.
Ukuze ulungiselele ukukhonzwa oku-1 kwenguqulo yakudala yesitsha, thatha i-50 g yamabele kanye nengilazi engu-1 yamanzi. I-Croup igezwa ngaphansi komfudlana wamanzi abandayo izikhathi eziyi-3-4 bese ithululelwa ngamanzi abilayo. Letha amanzi ngamathumba, engeza u-1 tbsp. uwoyela wemifino, usawoti omncane. Okusanhlamvu okulungiselelwe kuthululelwa epanini. Pheka iphalishi phezu kokushisa okuphansi ngaphansi kwesivalo esivaliwe imizuzu eyi-10-12. Susa ipani emlilweni bese uyisonga ngethawula imizuzu eyi-10.
Ukuze ulungiselele iphalishi ngethanga, ekubizeni, emanzini anosawoti omncane, beka ukhokho ohlanziwe bese upheka kuze kuphekwe uhhafu. Ithanga (200 g) lithwetshiwe, lisikwe emacansini amancane, lihlanganiswe nokuqukethwe epanini bese lipheka ukushisa okuphansi kweminye imizuzu eyi-10, kuvuse ngezikhathi ezithile. Susa emlilweni bese uyawukhulisa. Lesi sidlo sinconywa ukuthi singadli izikhathi ezingaphezu kwezingu-2 ngesonto.
Usozi lukakolweni luqukethe i-zinc, evuselela ukukhiqizwa kwe-insulin ye-hormone.
Ukolweni
Umkhiqizo osuqediwe uyakwazi ukuthinta kahle amazinga kashukela: okusanhlamvu kakolweni kuqukethe i-zinc, okuvuselela ukukhiqizwa kwe-hormone insulin. Izinhlamvu ezinhlobonhlobo zikakolweni ezalashwa ziqukethe izakhi zomzimba eziningi kakhulu ngokubonga ngendlela emnene yokucubungula okusanhlamvu.
Iphorridge ingenziwa kusuka okusanhlamvu okuchotshoziwe noma okuphelele. Izinkomishi eziyi-0.5 zikakhokho zigezwa, zithululelwa ngamanzi abilayo anosawoti (200 ml), abilisiwe imizuzu eyi-15. Okusanhlamvu okuphelele kuphekwe okungenani imizuzu engama-40. Kuyasiza ukudla iphalishi kusuka kukolweni omile, ngoba lokhu, okusanhlamvu okumsulwa kungumhlabathi ku-blender, kuthelwe ngamanzi bese kubilisiwe imizuzu eminingana.
Ummbila
Kunconywa ukuthi udle iphalishi yommbila ungabi ngaphezu kwezikhathi ezi-2 ngesonto. Kuyaphawuleka ukuthi inkomba ye-glycemic ingancishiswa uma upheka isidlo sokungaguquguquki kwesimo se-sparse.
Ama-grits ama-corn aphekwe ngokwesilinganiso se-1: 2, akukho ngaphezu kwe-150 g we-porridge efakwa ekukhonzeni ngakunye. I-Croup igezwa ngaphansi kwamanzi agobhozayo, igxobhozwe emanzini anosawoti, ivunyelwe ukubilisa. Bilisa okusanhlamvu kuze kuphekwe imizuzu okungenani engama-20 isivalo sivaliwe. Ekupheleni kokupheka, isidlo esigcwalisiwe sinamafutha omifino.
Ungangeza ukunambitheka okusha kunguqulo yakudala ye-porridge ngokungeza i-anyanisi ye-anyanisi notamatisi. Ukuze wenze lokhu, epanini lokuthosa elijulile, shisa 2 tbsp. l uwoyela wemifino, lapho amakhanda amancane ama-2 anyanisi ethosiwe. Faka utamatisi o-peeled kanye oqoshiwe (ama-2 ama-pcs.) Kuzinto zokusebenza, ukudonsa imizuzu engu-2-3 ngaphansi kwesivalo esivaliwe. I-Ready gravy ixubene ne-porridge ephekwe iphekwe kuze kube yilapho kuphekwe futhi kuvunyelwe ukuhambisa eminye imizuzu emi-3-4
Pea
Ukudla okwenziwe ngethanga okulungiselelwe kahle uyakwazi ukugcina amanani eglucose ejwayelekile, ngakho-ke kungcono ukuthi kufakwe i-pea porridge ekudleni koshukela.
Amaprotheni we-pea agaywe kangcono kunamaprotheni ezilwane, ama-legumes angabambelela kwenyama nenhlanzi.
Ngaphambi kokupheka, izinkomishi eziyi-0.5 zophizi kufanele zigezwe futhi zifakwe emanzini afudumele amahora angama-6-8, lokhu kuzonciphisa isikhathi sokupheka. Ubhontshisi obolile uyahlanzwa futhi, uthele ngamanzi, ubiliswe kuze kuthanjiswe ngokuphelele. Ukusuka esitsheni esisele, kuthelelwa amanzi asele, atshayiwe ku-blender kuze kube bushelelezi. I-Porridge ihlotshwe ngamafutha we-sesame nezinongo ezithambile; uma ifunwa, kungafakwa izimbotshana ezimbili zikagalikhi ngomthunzi onambithekayo. Umkhiqizo ungasetjenziswa njengesitsha esiyi-standalone noma njengesitsha esisehlangothini.
Ibhali
Lokhu okusanhlamvu, okufana nebhali leparele, kutholakala kubhali, kunezindawo ezifanayo eziwusizo. Kuvunyelwe ukwengeza inani elincane lebhotela noma ubisi oluhlanjululwe epanini eliqediwe. Ukulungiselela ingxenye eyi-1, thatha izinkomishi eziyi-0.3 zikakhokho, zigeziwe, zibilisiwe emanzini anosawoti imizuzu engu-10. Ukumboza ngethawula, vumela isidlo ukuthi sifinyelele eminye imizuzu engama-5-7.
Abantu abanesifo sikashukela kwimenyu yabo bangafaka iphalishi lebhali, elinezici eziningi eziwusizo.
Ilayisi
Ilayisi nsundu kuphela elungele abanesifo sikashukela. Lolu hlobo lokudla okusanhlamvu lungaphansi kokucutshungulwa okuncane, kuphela amakhoba aphezulu aqine asuswayo okusanhlamvu, kuyilapho igobolondo eli-brown brown eliqukethe i-fiber namavithamini ligcinwa.
Isikhathi sokulungiswa kwezitsha zokudla okusanhlamvu zinde kunalezo izitsha zerayisi ezimhlophe, ngakho-ke kunconyelwa ukuyifaka kuqala. Lesi silinganiso sibuye sinciphise okuqukethwe yi-nitrate okusanhlamvu. Ukusuka kuwo ungapheka iphalishi elimnandi, ulithambise ngezicucu zezithelo.
Ehlanjiwe ngemuva kokufaka usawoti okusanhlamvu (izinkomishi eziyi-0,3) kuthelwa ngamanzi ngesilinganiso esingu-1: 3, abilisiwe imizuzu engama-20-25. I-apula eluhlaza iyahlanzwa esihlahleni kanye nembewu, inqunywe ku-cubes. Esikhundleni seshukela, isinamoni noma i-vanillin esicongweni sesipuni, 1 tsp. uwoyela wemifino, ama-apula alungiselelwe. Zonke izithako zixubene kahle, ipani ngephalishi ligcinwa emlilweni ophansi eminye imizuzu emi-3-4, emva kwalokho liyasuswa bese lisongwe imizuzu eli-15- 10.
Ilineni
Izinhlamvu zefilakisi zikhuthaza ukukhiqizwa kwe-insulin yazo emzimbeni, i-porridge yazo ilusizo kushukela, uma isiguli sinenkinga yokushaya kwenhliziyo.
Kungcono ukupheka iphalishi kusuka okusanhlamvu komhlaba, obekuhlanjululwe futhi komile ngaphambili. 2 tbsp I-powder ithululelwa nge 1 inkomishi yamanzi afudumele (+ 92 ° C), embozwe, uyiyeke imizuzu eyi-15 kuya kwengama-20. Iphalishi elilungele lingadliwa nge kefir.
