Amakhowe ohlobo 2 lwesifo sikashukela avunyelwe ukufakwa ekudleni. Ezinye zisetshenziselwa ukwenza imithi. Ziqukethe izakhamzimba ezenza ukuthi isifo sikashukela siqhubeke kancane. Ngaphezu kwalokho, izakhi zabo ezingahambi nazo aziholeli ekwenyukeni kwe-glucose egazini, okubalulekile kulesi sifo.
Iziphi izinzuzo nokulimala kwesikhunta kushukela?
Amakhowe aqukethe inani elincane lama-carbohydrate, amafutha kanye namaprotheni. Kepha bacebile kulezi zinto ezisebenzayo ezilandelayo: i-magnesium, i-ascorbic acid, i-sodium, i-calcium, i-potassium, amavithamini A, B, D, i-cellulose, amaprotheni. Umkhiqizo uqukethe i-fiber ngobuningi obukhulu, obaluleke kakhulu ekudleni kwama-diabetes, ne-lecithin, evimbela ukunqwabelana kwama-cholesterol plaques.
Amakhowe aqukethe inani elincane lama-carbohydrate, amafutha kanye namaprotheni.
Uma ufaka amakhowe njalo kumenyu yesifo sikashukela, khona-ke izinga likashukela wegazi lehliswa kahle. Esimweni lapho lesi sifo sisanda kuqala ukukhula, umkhiqizo onjalo usiza ukumisa ukuqhubeka kwawo.
Ngaphezu kwalokho, ziyasiza kulezi zifo kanye nokuphazamiseka komzimba okulandelayo:
- i-anemia;
- izinkinga nge-potency;
- ukunciphisa ukungatheleleki;
- ukukhathala okungapheli;
- isigaba sokuqala somdlavuza webele.
Yize umkhiqizo onjalo wesifo sikashukela ulungele ukusetshenziswa, kusamele ubonane nodokotela wakho. Kuvunyelwe ukungasebenzisi amakhowe angaphezu kwama-100 g ngeviki ngalinye.
Ngaphandle kwezinzuzo, isikhunta kuhlobo 2 sikashukela singadala ukulimala. Kunzima futhi kuyephuza ukugaya, ngakho-ke kwenqatshelwe izifo zesibindi noma zesisu. Isifo sikashukela sivame ukuba nezinkinga ngohlelo lokugaya ukudla, ngakho-ke amakhowe kufanele afakwe ngokuqapha ekudleni. Iziguli ezinesifo sikashukela akufanele zidle amakhowe amaningi. Labo abanokuphikisana okuncane kakhulu ekusebenziseni kwabo kufanele bashiywe ngokuphelele.
I-Mushroom Glycemic Index
Lo mkhiqizo uqukethe inani elilinganiselwe lama-carbohydrate, ngakho-ke kubhekwa njengokudla okunenkomba ye-glycemic ephansi ka-10. Lesi sikhombisi sikuvumela ukuthi ulufake ekudleni kulabo abafuna ukunciphisa umzimba. Ngenxa yenkomba ye-glycemic ephansi, amakhowe avumelekile ukudliwa yiziguli ezinhlobo lokuqala nesesibili sohlobo lweshukela ngesikhathi sokudla.
Banciphisa inani le-cholesterol, baqinisa imithambo yegazi, bathuthukise ukusebenza kwenhliziyo. Ngaphezu kwalokho, zithinta ngokunenzuzo ukusebenza kwamanyikwe futhi akuvumeli ukukhiqizwa kwe-insulin ngobuningi.
Yini amakhowe okufanele usebenzise uma ukugula?
Esikhathini sikashukela, izinhlobo ezi-3 zamakhowe zivunyelwe ukuthi zidliwe:
- Ama-Champignons. Qinisa amasosha omzimba futhi ayasebenza ekwelapheni isifo sikashukela. Bakhulisa izivikela zomzimba futhi baphansi kuma-carbohydrate.
- Ama-Redheads. Qukethe amavithamini A no-B, adingekayo ukuqinisa umbono. Ezigulini ezinesifo sikashukela, ubungozi bokuthola ubunzima be-ocular luyakhuphuka: i-retinopathy yesifo sikashukela, ikhathalogu.
- Nakulokhu Ziqukethe i-zinc ne-zethusi, eziqinisa izinqubo zokwenziwa kwegazi. Umkhiqizo unomphumela we-antibacterial futhi uthuthukisa isimo esijwayelekile.
Izidlo Zesifo Sikashukela Sikashukela
Ngesifo sikashukela, balandela ekudleni, kepha iziguli akufanele zilinganisele ekudla kwazo. Kunezindlela eziningi zokupheka zokwenza izitsha zamakhowe.
Ama-Champignons aqinisa amasosha omzimba futhi ayasebenza ekwelapheni isifo sikashukela.
Isitsha sekhowe ngemifino. Ngeke kulethe noma yimiphi imiphumela emibi engakhuphula amazinga eglucose wegazi. Izodinga izithako ezilandelayo:
- ama-champignons - 0.5 kg;
- utamatisi - ama-5 ama-PC .;
- i-zucchini - ama-2 ama-PC .;
- ufulawa - 2 tbsp. l
Cwebe bese uthathe imibuthano ka-2 cm zucchini notamatisi, gazinga kufulawa kanye gazinga. Ama-Champignons amela imizuzu engama-2-3 emanzini abilayo, asikwe abe yizicucu ezondile futhi gazinga, esebenzisa i-ghee kulokhu. Ngemuva kwalokho, isiphuzo ku-ukhilimu omuncu usoso. Okokuqala, sasaza i-zucchini epanini, lapho-ke amakhowe, ngaphezulu - utamatisi. Isitsha sifafazwa nge-parsley ne dill.
Mushroom hodgepodge. Ukuze ulungiselele isidlo, uzodinga:
- ama-agarics uju - 0.5 kg;
- iklabishi - 0.5 kg;
- unamathisele utamatisi - 2 tbsp. l.;
- ukhukhamba - ama-2 ama-PC .;
- isigamu selamula.
Chophela iklabishi nesitshulu ihora, engeza u-100 ml wamanzi no-100 g webhotela. Ngaphambi nje kokupheka, engeza ukhukhamba osikiwe futhi unamathisele utamatisi. Usawoti, inkathi ngephepha elimnyama neqabunga le-bay. Amakhowe oju ayahlanzwa, asikwe izingcezu bese kuthosiwe bhotela. Faka upelepele nosawoti. Beka ephepheni lokubhaka ezingxenyeni: iklabishi, amakhowe, ufafaze ngama-breadcrumbs ngaphezulu bese ubeka kuhhavini lapho uzobhaka khona. Ngaphambi kokukhonza, Hlobisa ngezilayisi zikalamula.
Isitsha esihle kakhulu yinkukhu ngokugcwaliswa kwamakhowe, kubhakwe kuhhavini.
Inkukhu ngokugcwaliswa kwamakhowe. Izakhi ezilandelayo zizodingeka:
- inkukhu encane;
- ama-champignons omile - 40 g;
- i-apula eluhlaza - 1 pc .;
- amazambane - ama-2 ama-PC .;
- anyanisi - ama-3 ama-PC .;
- sauerkraut - 100 g.
Cwilisa amakhowe. Butcher inkukhu, ususe wonke amathambo futhi ushiye amaphiko nemilenze. Amakhowe afakwe emanzini, amazambane kanye nama-apula asikiwe ku-cubes amancane. Sika u-anyanisi ube izingcezu. Zonke izakhi zixubekile, zengeza i-sauerkraut nama-greens. Inkukhu iqalelwa inyama eyosiwe, ithungwe ngentambo bese ithunyelwa kuhhavini. Bhaka kuze kuphekwe.
Isaladi le-Apple nesikhowe. Kuzodingeka:
- amakhowe afakwe emanzini anosawoti - 100 g;
- i-apula eluhlaza okotshani - ama-3 ama-PC .;
- upelepele wensimbi - 1 pc .;
- isigamu se-orange;
- kefir - 100 ml.
Ama-apula ayabhekwa futhi ayabiyelwa. Amakhowe anqunywa aba ngama-halves ama-2, upelepele wensimbi unqunywa ube yimichilo, i-orange ihlukaniswe izingcezu. Izithako zihlanganiswa futhi zisakazeka endishini yesaladi, zithosa ngenani elincane lejusi kalamula, bese zithululelwa nge-kefir eshayiwe.
Amakhowe anconywe omunye umuthi
Kukhona izindlela zokupheka ezinezikhilimu ezingezona zesiko zesifo sikashukela, eziletha nezinzuzo ezinhle emzimbeni wesiguli.
I-Chaga yohlobo 2 yesifo sikashukela ihlela ushukela wegazi.
Chaga
I-Chaga yohlobo 2 yesifo sikashukela ihlela ushukela wegazi. Ukulungiselela ukumnika okwelaphayo, faka ingxenye yalo yangaphakathi. Lo mkhiqizo uqukethe inani elikhulu le-zinc, i-potassium, i-iron, i-polysaccharides. UChaga usiza ukuphulukisa ngokushesha amanxeba esikhumba esivame ukwenzeka ngesifo sikashukela. Isetshenziselwa ukulungiswa kwezidakamizwa ezikhulisa ukungasebenzi komzimba ngempumelelo.
Umkhiqizo wenza umzimba ube ngejwayelekile, wehlise izinga lokushaya kwenhliziyo, wehlise umfutho wegazi.
Ukwelashwa kwe-Chaga ngesifo sikashukela akuqhutshwa ngokuthambekela kokungezwani komzimba nokukhula komqondo. Kwenqatshelwe ukuphuza umuthi osuselwa ku-birch fungus kanye nemithi elwa namagciwane ahlobene ne-penicillin.
Amakhowe
I-mushroom elinjalo lihlelekile ngokwemibandela. Kuyasiza kakhulu ekwelapheni isifo sikashukela ngokunciphisa ngokushesha ushukela wegazi. Ukwenza umkhiqizo onjalo ube lusizo, kuyadliwa. Amaresiphi izitsha ezinamabhungane abulongwe awahlukile ekuphekeni namanye amakhowe.
Amakhowe obulongwe awenqunyelwe ukusetshenziswa ngisho noma neziphuzo zangaphansi zotshwala.
Amakhowe amancane kuphela anenyama emhlophe aqoqwayo futhi asetshenziselwa ukupheka. Umkhiqizo onjalo wenqatshelwe ukusetshenziswa ngisho neziphuzo eziphansi zotshwala, njengoba kaningi kuba nezimpawu zobuthi obukhulu kanye nokuba sempilweni.
Kombucha
IKombucha iqukethe inani elikhulu lezakhamzimba. Ama-infusions asuselwa kuwo aqukethe ama-bacterium avimbela ama-pathogen ahlukahlukene ngempumelelo. Umkhiqizo ulusizo kushukela, njengoba Inokuqina, ukuphulukisa amanxeba nezindawo ezilwa nokuvuvukala. Ngenxa yalokhu, izinguquko ezilandelayo emzimbeni ziyabonakala:
- imetabolism iyathuthuka;
- i-glucose egazini iyancipha;
- ukungatheleleki kuyaqiniswa;
- impilo iyathuthuka;
- ukuthuthukiswa kwe-hypertension ne-atherossteosis kuvinjelwe.
Ukwenza i-kombucha, imvubelo, amagciwane noshukela kuyadingeka. Kuvunyelwe ukudla ingilazi eyodwa yesiphuzo ngosuku, futhi ngezigaba eziningana. Ukufakwa akumele kugxiliswe ngokweqile, ngakho-ke kuxutshwe namanzi amaminerali noma itiye le-herbal.
I-Kefir mushroom
I-Kefir, noma ubisi, amakhowe kuwuphawu lwama-microorganisms namagciwane. Esikhathini sikashukela, kusiza ukuguqula ubungako be-glucose egazini futhi isetshenziselwa izifo eziningi ze-endocrine. Umkhiqizo onjalo uhlukanisa imiphumela ye-insulin, ngakho-ke inqatshelwe ngohlobo lwesifo sikashukela 1. Emavikini amabili okuqala ukusetshenziswa kwayo, umsebenzi wamathumbu ukhuphuka kakhulu.
Shiitake
Umkhiqizo onjalo awugcini nje ngokunciphisa ushukela wegazi, kodwa futhi usetshenziselwa ukuvikela izicubu ze-tishu necrosis, ezivame ukwenzeka kushukela. Izinto ezinenzuzo eziyingxenye yomkhiqizo zisiza i-glucose ukuthi imunca kangcono izicubu nesibindi, inciphise i-cholesterol kahle, ivikele ukuqhekeka kwamafutha, ithuthukise ukwakheka kwayo, ngenxa yalokho i-acidosis (acidization of izicubu) evinjelwe. IShiitake isiza ukuvikela izinkinga ezivame ukwenzeka kushukela.
Ungawenza kanjani umuthi kuma-chanterelles?
Ukwelapha okusebenzayo kwesifo sikashukela kulungiswa kuma-chanterelles. Ukuze wenze lokhu, ama-200 g amakhowe ayagezwa, aqunywe bese ebekwa embizeni engu-2-litre. Thela amalitha ayi-0,5 e-vodka bese ubeka endaweni emnyama nepholile izinsuku ezingama-2-3. Umkhiqizo ophumelelayo uthathwa ku-1 tsp. Izikhathi ezingama-2-3 ngosuku ngaphambi kokudla izinyanga ezi-2.
