Ukugcina impilo yeziguli ezinesifo sikashukela kusiza ukulandela indlela ekhethekile yokudla. Ukudla okwenziwe kahle kukuvumela ukuthi ulawule ukuthuthukiswa kwe-pathology, gcina amazinga evamile kashukela egazini futhi uvikele izingqinamba ezivela ezithweni zangaphakathi.
Izinhlobo zomkhiqizo nokwakheka kwawo
Ngokwezincomo zodokotela, kuyadingeka ukuthi udle isibindi ngesifo sohlobo lwe-2 njalo, ngoba lo mkhiqizo wokudla udonswa ngokushesha futhi uzuzisa umzimba. Izinhlobo ezahlukahlukene zomkhiqizo kufanele zifakwe ekudleni: inyama yenkomo, inkukhu, ingulube, isibindi se-cod.
Kunconywa ukuthi udle isibindi ngesifo sikashukela njalo, ngoba lo mkhiqizo wokudla udonswa ngokushesha futhi uzuzisa umzimba.
Uhlobo ngalunye lucebile ngamaprotheni, amafutha, ama-amino acid adingekayo emzimbeni, kufaka phakathi i-methionine, i-tryptophan, i-lysine. Zithinta kahle isimo sohlelo lwezinzwa, zenze umsebenzi wobulili ojwayelekile zivikeleke futhi zivimbele ukubonakala kwe-neoplasms enobungozi.
Isibindi sicebile nge-iron ne-zethusi, ebandakanyeka kakhulu ekuvumelaniseni amazinga e-hemoglobin nasekuhlelweni kwezinye izingxenye zegazi, okwandisa ukuqina kwemithambo yegazi. Uhlobo olusebenzayo lwezinto eziphilayo luqinisekisa ukwanda okusheshayo komkhiqizo. I-Iron inomphumela omuhle ekusebenzeni kwe-yegilo kanye nokulinganisela kwe-hormonal. Ibandakanyeka kakhulu ezinqubweni ze-metabolic, isiza ukuvikela izinkinga ezinzima zesifo sikashukela.
Ngaphezu kwalokho isibindi sicebile ngamavithamini A, C, E, B, D, PP, futhi siqukethe inani elikhulu le-potassium, magnesium, sodium, phosphorus, calcium, cobalt, selenium. Umzimba udinga zonke lezi zinto ukuze usebenze okujwayelekile.
Isibindi senkukhu sinokuqukethwe okuphansi kwekhalori. Inyama iqukethe inani elikhulu kakhulu lensimbi. Ngaphezu kwalokho, ngisho nangemva kokulashwa okushisa, zonke izakhamzimba ziyagcinwa. Esikhathini sikashukela, singadliwa njalo.
Isibindi se-cod siqukethe inani elikhulu lamavithamini A, C, D, E, folic acid nama-omega-3 acid acid, inani elikhulu kakhulu lethusi ne-cobalt.
Umkhiqizo wengulube ubonakala ngokuqukethwe kwekhalori ephezulu, okuqukethwe okunamafutha kanye ne-cholesterol ephezulu. Ngenxa yalokhu, ukusetshenziswa kwayo kufanele kukhawulelwe.
Inkomba ye-Glycemic yesibindi
Lapho uhlanganisa isidlo sikashukela, kuyadingeka ukuthi unake inkomba yemikhiqizo ye-glycemic. Le nkomba ikhombisa izinga lokufakwa kwabo emzimbeni ngumzimba. Izinga eliphakeme lezi zibalo, ama-carbohydrate asheshayo asuselwa ekwakhiweni kwemikhiqizo. Ukusetshenziswa kwazo kungathinta kabi ushukela wegazi.
Uhlobo ngalunye lwesibindi lunenkomba yalo ye-glycemic. Kwinyama yenkomo, ingamayunithi angama-50-100. Konke kuncike kwindlela yokupheka. Ingulube inamayunithi angama-50.
Inkukhu eluhlaza inenani le-zero. Ukwelashwa okushisa kungayandisa. Inkomba ye-glycemic yesibindi se-cod kwifomu ekheniwe ngu-0.
Izinzuzo zesibindi kushukela
Ukwakheka kukavithamini ocebile, kanye nokuqukethwe okuphezulu kwama-amino acid kanye nezinto ezilandelwayo, kwenza isibindi sibe ngumkhiqizo obalulekile wesifo sikashukela. Ukusetshenziswa kwayo njalo kukuvumela ukuthi uthuthukise umsebenzi wokuzivikela womzimba, uzinze uhlelo lwezinhliziyo, wenze kube nomfutho wegazi, uthuthukise inkumbulo nokuhlushwa, futhi ubekezelele izimo ezicindezelayo.
Amavithamini kanye nama-microelements awusizo ebuchosheni, asekela umsebenzi wezinso, inhliziyo nezinye izitho zangaphakathi, aqinise umbono, athinta isimo sesikhumba, amazinyo nezinwele. Banomthelela ekuqiniseni izicubu zamathambo, bavikela umzimba ekuthelelekeni, kusebenze inqubo yokuqedwa kobuthi. Thuthukisa umsebenzi wamathumbu, uqinise ukungatheleleki. Inani elikhulu lamafutha lisiza i-cholesterol yegazi ephansi.
Contraindication kanye nokulimala okungenzeka
Akuwona wonke umuntu ovunyelwe ukusebenzisa umkhiqizo. Kuvinjelwe kubantu abane-cholesterol ephezulu, ngoba kungadala ukwanda kwezifo ezingamahlalakhona zesistimu yenhliziyo. Ngenxa yokuqukethwe kwezinto ezahlukahlukene ezikhiqizwayo, ukusetshenziswa kwayo ebudaleni kufanele kube nomkhawulo. Inani elikhulu lamaprotheni lingadala ukwanda kwezilonda zesisu kanye nokwehluleka kwezinso.
Isibindi se-Cod kufanele silahlwe ezigulini ezingayithambisi i-oyela yezinhlanzi. Njengoba umkhiqizo ukwazi ukwehlisa umfutho wegazi, ama-hypotonics awo kufanele asetshenziswe ngokuqapha. Ngenxa yokuqukethwe kwekhalori ephezulu, kuyadingeka ukunciphisa umkhawulo wokusetshenziswa kwayo kweziguli ezikhuluphele. Lo mkhiqizo kufanele ushiywe ngokuphelele nge-urolithiasis kanye nokuningi ngokweqile kwe-calcium ne-vithamini D emzimbeni.
Ukusetshenziswa ngokweqile kwesibindi kungenza isiguli sikhule. Isizathu salokhu ukugcwala ngokweqile komzimba ngamavithamini namaminerali. I-Vitamin A ne-B eyeqile ingadala isikhumba esomile nokukhanywa, izinhlungu ezihlangene, isicanucanu, ukulahleka kwezinwele, nokuqina ngokweqile.
I-potassium eyeqile ingadala ukungezwani kwemizwa, ukukhathala, ukuphazamiseka kwesigqi senhliziyo, kanye nezinguquko emfuthweni wegazi. Ngokuqukethwe okwengeziwe kwe-iron, ubuhlungu besisu, ukuqunjelwa, ukugabha nomkhuhlane kungavela. Umzimba ukwazi ukuzimela ususe ngokuzimela amaminerali amaningi kanye namavithamini, kepha ngokuzivikela komzimba okubuthakathaka kanye nokuba khona kwezifo ezingamahlalakhona, le nqubo inzima.
Ungawukhetha kanjani futhi uwugcine umkhiqizo
Kufanele uthathe imikhiqizo emisha enomthungo obukhulu, iphunga elimnandi nombala ogqamile. Ingaphezulu layo kufanele libe bushelelezi ngaphandle kwama-tubercles, amabala namafutha. Akufanele kube ne-bile esibindini senkukhu.
Njengoba lesi sitho sikwazi ukuqongelela izinto eziyingozi ngokwaso, ngoba ukondliwa koshukela kufanele kukhethe imikhiqizo etholwe ezilwaneni ezikhuliswe kahle.
Kufanele uthenge imikhiqizo emisha noma ebomvu. Kungcono ukwenqaba iqhwa. Ngaphambi kokuthenga, udinga ukucela umthengisi ukuthi akhombise isibindi kuzo zonke izinhlangothi ukuze aqinisekise ikhwalithi yaso.
Lapho ukhetha imikhiqizo yezinhlanzi, kufanele ufunde ukwakheka kokudla okusemathinini. Kufanele ifake isibindi, usawoti kanye nezinongo kuphela. Ukufakwa kwezithako ezengeziwe kukhombisa umkhiqizo wekhwalithi ephansi. Amafutha kufanele abe nomthunzi okhanyayo. Uma okuqukethwe kutholile ukwelashwa okushisayo, uketshezi luzoba mnyama ngombala futhi ukunambitheka kuzoba munyu. Ukuvela kwe-can nakho kunendaba. Kufanele ihlale icacile, ngaphandle kwezimpawu zomonakalo noma ukuvuvukala.
Lapho ukhetha imikhiqizo yezinhlanzi, kufanele ufunde ngokucophelela ukwakheka kokudla okusemathinini.
Iziphakamiso zokusetshenziswa kwesibindi kushukela
Noma yiluphi uhlobo lwesibindi luwumkhiqizo wokudla. Akukho cishe namafutha nama-carbohydrate, ngakho-ke ukusetshenziswa kwawo kuphephile emzimbeni. Kodwa-ke, abanesifo sikashukela kufanele banamathele ezimweni ezithile. Kuyinto engathandeki ukusebenzisa umkhiqizo izikhathi ezingaphezu kwama-2 ngesonto futhi uwusebenzise njengesitsha esizimele. Kufanele kusebenze njengokuphelelisa esitsheni esikhulu.
Kungcono ukusebenzisa ngendlela ebilisiwe noma edliwayo. I-Frying, ikakhulukazi uma kusetshenziswa ufulawa nebhotela, kuzokhulisa inkomba ye-glycemic. Ukuze ugweme ukulahleka kwezakhiwo eziwusizo ngenkathi upheka, ungazivezi izitsha ngomlilo.
Isibindi se-Cod kushukela sikashukela sisetshenziswa njengesengezo ezitsheni eziseceleni noma njengengxenye yamasaladi. Isimo sansuku zonke akufanele singeqi ku-40 g.
Izici ebuntwaneni nasekukhulelwe
Ngaphandle kokuthi isibindi singumkhiqizo wendawo yonke, esivame ukusetshenziswa ekwelapheni nasekuvimbeleni izifo eziningi, kufanele uthintane nodokotela wakho ngaphambi kokuwusebenzisa. Lapho ukhetha umkhiqizo, udinga ukubheka ukuthi uhlobo ngalunye lwalo luthinta umzimba ngezindlela ezihlukile.
Umkhiqizo wenkomo empeleni awubangeli ukusabela komzimba, okukuvumela ukuthi uwusebenzise ekudleni kwezingane.
Ngesikhathi sokukhulelwa, ukusetshenziswa kwesibindi se-cod kufanele kube nomkhawulo, ngoba i-retinol ekwakhiweni kwayo ingadala izinhlobo ezahlukene zokuphazamiseka kanye nezinkinga ekukhuleni kwesibeletho.
Izindlela zokupheka
Ukuphekela umuntu onesifo sikashukela kudinga ukulandela imithetho ethile ebalulekile. Ukudla akukwazi ukuthambisa ngokujulile, kusetshenziswa inani elikhulu lamafutha. Kufanele ukhethe izindlela zokupheka ezibandakanya ukuhambisa isibindi, ukupheka noma ukuhlupheka kuhhavini. Umkhiqizo ophelile ungasetshenziselwa amasaladi, izimbotshana, amasoseji.
Isibindi senkomo utamatisi
Lungiselela i-offal: geza kahle, susa ama-cores namafilimu, uthathe izingcezu ezincane. Fry ngenani elincane lamafutha zemifino imizuzu emi-3-4. Yeqa utamatisi omusha nge-grinder yenyama, engeza ujusi ophuma kusithako esiyinhloko. Camba ukushisa okuphansi kuze kuphekwe.
Ijusi evela kumatamatisi amasha ingathathelwa indawo unama-utamatisi ohlanganiswe namanzi esikalini 2: 1.
Isibindi senyama yenkomo emigqeni emhlophe yesinkwa
Susa kahle u-anyanisi omncane kanye gazinga. Sika umkhiqizo obilisiwe futhi ubilisiwe ube yimichilo bese ufaka u-anyanisi. Khipha imizuzu engama-2-3. Ngemuva kwalokho engeza ama-crackers, izinongo kanye namakhambi aqoshiwe. Hambisa ukushisa okuphansi imizuzu engu-4-5. Uma ufaka amanzi amancane noma umhluzi ngalesi sikhathi, isidlo esigcediwe siyothamba. Khonza nganoma yisiphi isidlo eseceleni.
Isibindi sengulube ku-utamatisi unamathisele
Ukupheka uzodinga:
- Isibindi - 500 g.
- I-anyanisi - 1 pc.
- Izaqathi - 1 pc.
- Namathisela utamatisi - 100 g.
- Imifino yeparsley ne dill.
- Izinongo.
Cola u-anyanisi kahle, ugobe izaqathe. Fry emafutheni wemifino. Faka isibindi, ebesibilisiwe ngaphambili bese usika sibe yizicucu ezincane, unamathisele utamatisi kanye nemifino emifino. Thela amanzi ashisayo ukuze amboze ukudla. Letha kubilishi bese ubila imizuzu emi-5, engeza izinongo.
Ukudubula kwesibindi
Bilisa inkukhu noma umkhiqizo wenkomo, udabule nge-grinder yenyama. Faka kuyo izaqathi, egayiwe ku-grater enhle. Govuza kahle. Faka izinongo neqanda elibomvu. Shingisa. Faka isisindo esilungiselelwe endishini yokubhaka, ebikade igcwele uwoyela. Pheka i-pudding imizuzu embalwa engama-40-45.
Isibindi pate
Umkhiqizo oyinhloko kumele ubiliswe kuqala emanzini anosawoti. Fry anyanisi oqoshiwe kanye izaqathi egayiwe emafutheni wemifino. Hlanganisa ukudla, engeza izinongo. Gaya nge-blender kuze kube bushelelezi. Faka inani elincane lebhotela bese uxuba kahle.
Inkukhu Yesibindi Ngamakhowe
Ukuze ulungiselele isidlo ozodinga:
- Isibindi - 500 g.
- Amakhowe - 300 g.
- I-anyanisi - 1 pc.
- Amafutha omifino wokuthosa, izinongo.
Sika ukudla okulungiselelwe kube ama-cubes. Fry isibindi ngokushisa okuphezulu imizuzu engama-3-5. Fry anyanisi namakhowe ngokuhlukile. Hlanganisa ukudla, engeza amanye amanzi bese ubila kuze kuphekwe.
Isibindi sezinkukhu ezi-Braised
Sika umkhiqizo olungiselelwe ube izingcezu ezincane. Fry anyanisi oqoshiwe bhotela. Faka isibindi kuyo futhi upheke ukushisa okuphansi imizuzu emi-5. Thela ingxube ngo-ukhilimu omuncu ongenawo amafutha noma i-kefir bese ibila imizuzu engu-10-15.
Isaladi Lenkukhu Yesibindi
Ukupheka uzodinga:
- Amakhowe - 250 g.
- Inkukhu etholwayo - 200 g.
- Ummbila Ovinjelwe - 150 g.
- Ushizi waseMozzarella - 100 g.
- I-anyanisi yesaladi - 1 pc.
Okokukhulisa:
- Amafutha emifino - 3 tbsp. l
- I-Apple cider uviniga - 1 tsp.
- Izinongo.
Susa kahle u-anyanisi bese wengeza ukugqoka. Fry offal namakhowe ngokuhlukile. Kupholile. Sika ushizi kuma-cubes amancane. Hlanganisa zonke izithako, engeza ummbila, u-anyanisi nezinongo. Ngaphambi kokukhonza, ukuhlobisa isaladi ngesibindi ngama-greens.
