Amaswidi, ama-carbohydrate kanye nesifo sikashukela
Wonke umuntu uyazi ukuthi abanesifo sikashukela akufanele badle ushukela. Kwabanesifo sikashukela, kukhiqizwa amakhukhi akhethekile ashukela, ushokoledi kanye nesinkwa esingenawo ushukela.
Isiguli esinesifo sikashukela i-mellitus asinayo noma asakhiqizi i-insulin eyanele. Le yihomoni edingekayo ekudlulisweni kwe-glucose ephuma egazini kuya emaselukheni ezin izicubu ezihlukile.
Ukuze kufakwe ama-carbohydrate kushukela, kunikezwa imijovo (imijovo) ye-insulin yokufakelwa. Benza ngokufana nemvelo. Okusho ukuthi, asiza amaseli we-glucose ukuthi adlule ezindongeni zemithambo yegazi.
Umehluko phakathi kwe-insulin yokufakelwa ukuthi inani layo lihlala lilingana. Akunakwenzeka ukubala inani elidingekayo lomjovo we-insulin ngokunemba kwemvelo.
- Ngohlobo 1 sikashukela (akukho-insulin emzimbeni), umuntu ogulayo ngaphambi kokudla ukudla ubala inani lama-carbohydrate (amayunithi esinkwa - i-XE) enze umjovo. Ngasikhathi sinye, imenyu yabanesifo sikashukela cishe ayifani kwimenyu yomuntu ophilile. Kuphela ama-carbohydrate afinyelela ngokushesha (ushukela, amaswidi, ubisi oluhlanganisiwe, uju, izithelo ezimnandi), okuthi ngemuva kokudla kwakheke i-glucose ephezulu egazini.
- Ngohlobo 2 sikashukela (umzimba awakhiqizi i-insulin eyanele), ukudla kwe-carbohydrate kukhawulelwe ngezinga okungenzeka ngalo ukuvumela umuntu ukuba azimele ngemijovo ye-insulin yokwenziwa. Ngakho-ke, ama-carbohydrate ashesha ukugaya ayafakwa futhi ama-carbohydrate ahamba kancane anqunyelwe (okusanhlamvu, amazambane, isinkwa).
Izikhala ezinoshukela: okufanele uzisebenzisele ama-dessert amnandi?
- I-Stevia - iqukethe i-stevioside enoshukela, futhi evuselela ukukhiqizwa kwe-insulin kumanyikwe. Ngaphezu kwalokho, i-stevia ivuselela amasosha omzimba nokuphulukisa amanxeba (okubalulekile kwiziguli ezinesifo sikashukela), ivimbela ama-bacterium angama-pathogenic, isuse ubuthi nosawoti wensimbi, isheshise izinqubo ze-metabolic.
- I-Licorice - iqukethe ama-sucrose ayi-5%, ushukela ongu-3% ne-glycyrrhizin, enikeza izakhiwo zayo ezimnandi. I-licorice ilungisa namaseli we-pancreatic futhi ivuselele ukukhiqizwa kwe-insulin.
Ezinye izinhlobo zamaswidi emvelo ukudla kwama-khalori aphezulu:
- ISorbitol (E42) - etholakala kumajikijolo ama-rowan (aze afike ku-10%), hawthorn (aze afike ku-7%). Inezakhiwo ezingezelelweyo eziwusizo: ishayela i-bile, iguquguqula ukukhula kwamagciwane esiswini, ivuselele ukukhiqizwa kwamavithamini e-B. I-sorbitol eningi kakhulu (ngaphezu kwama-30 g ngosuku) ibanga ukushaya kwenhliziyo.
- I-Xylitol (E967) - etholakala kummbila, i- birch sap. Ukuze kuthathwe amaseli, i-insulin ayidingeki. Ngaphezu kwalokho, i-xylitol ithuthukisa ukufakwa kwe-oxygen ngamangqamuzana futhi inciphise inani lemizimba ye-ketone (iphunga le-acetone ngesikhathi sokuphefumula kwesifo sikashukela). Kubuye kube yi-choleretic kanye nezindlela.
- I-Fructose - ingumkhiqizo wokuqhekeka kashukela futhi itholakala izithelo, amajikijolo kanye noju. Inamazinga okufaka kancane kancane egazini nokuqukethwe okuphezulu kwekhalori.
- I-Erythritol (i-melon ushukela) - ihluke kwezinye izithambisi kokuqukethwe okuphansi kakhulu kwekhalori.
Izilimo zokunambitheka ezimnandi zokwenziwa ziyizithasiselo zokudla okunempilo. Ngaphezu kwalokho, ama-sweeteners wokufakelwa awanconywa ukuthi asetshenziswe abesifazane abakhulelwe nezingane.
Ngakho-ke, yisiphi isobho elimnandi elingasinikeza ishukela?
Ama-dessert wesifo sikashukela: zokupheka
- Ngokwengeziwe, kwisifo sikashukela sohlobo 2, kunconywa ukuncipha kokudla ama-carbohydrate. Ngakho-ke, izindlela zokupheka zama-dessert zohlobo lwe-2 sikashukela zenziwa ngesisekelo semifino emnandi, izithelo, ushizi we-cottage shizi.
- Ezigulini ezinesifo sikashukela sohlobo 1, ukulungiswa kwama-dessert kafulawa angena esikhundleni sikashukela kuvunyelwe.
Iziphuzo
Ijeli enempilo ilungiswa ngesisekelo se-oatmeal. Ukuze wenze lokhu, thatha:
- Izithelo ezivunyelwe udokotela - 500 g.
- I-Oatmeal - 5 tbsp. l
Izithelo zingumhlabathi nge-blender bese kuthathwa 1 litre lamanzi. Thela i-oatmeal bese ibila amahora angama-0.5.
- Ijusi elimuncu elimnandi (cranberry, i-orange, uphayinaphu) - 0.5 l.
- Amanzi amaminerali - 500 ml.
- Ulamula - 1 pc.
- Izicucu zeqhwa - 1 inkomishi.
Ijusi lixubaniswa namanzi amaminerali, ulamula usikiwe emibuthanweni bese ufakwa engxenyeni neqhwa.
Funda kabanzi mayelana neziphuzo ezinciphisa amathuba wesifo sikashukela ezingafundwa kule ndatshana.
Ikhekhe le-jelly nejelly
Ukulungiselela i-jelly, izithelo ezithambile noma amajikijolo zithathwa ezigunyazwe ukuthi zisetshenziswe udokotela oholayo. Ugaye ku-blender, engeza i-gelatin, ume amahora amabili nokushisa ukuze uchithe (60-70ºC). Ngemuva kokupholisa ku-40ºC, i-sweetener iyangezwa futhi ithululelwa isikhunta.
Ngesisekelo sejelly, ungenza ikhekhe leyogathi elimnandi futhi elimnandi. Ukuze wenze lokhu, kufanele:- I-yogurt enamafutha amancane 0.5 l.
- Skimu ukhilimu 0.5 l.
- I-Gelatin 2 tbsp. l
- Ukufakwa esikhundleni sikashukela (kuze kufinyelele kumatafula angama-5).
Uma ufisa, ungangeza amantongomane egayiwe, cocoa, vanillin.
Lungiselela ngokulandelayo: Cwilisa i-gelatin elincane lamanzi (100 ml) imizuzu engama-30. Ngemuva kwalokho shisa ngaphandle kokubilisa futhi upholile. Hlanganisa iyogathi, ukhilimu, i-gelatin epholile, ukufaka ushukela esikhundleni, uthele ku izinkomishi futhi esiqandisini ihora 1.
I-Cottage shizi casserole ne-curd
- Ushizi wekotishi - 500 g.
- I-Sweetener - amaphilisi angu-3-4.
- I-yogi noma ukhilimu onamafutha amancane - 100 ml.
- Amajikijolo, amantongomane aluhlaza (uyazikhethela).
Ukulungiselela i-casserole, engeza emikhiqizweni engenhla:
- Amaqanda ama-2 (ungangena esikhundleni se-2 tbsp. I-Egg powder).
- 5 tbsp. l ufulawa we-oat.
Govuza ubhake kuhhavini.
Ama-dessert wezithelo
AmaCasseroles alungiswa ngesisekelo sezithelo ezivunyelwe. Ukusuka kumajikijolo ne-sweetener yenza ukhilimu omnandi kanye ne-jam.
- Ku-dessert ye-apula, ama-aphula ayi-500 g afafazwa ku-puree mass, usinamoni, i-sweetener, amantongomane aluhlaza (ama-hazelnuts nama-walnuts), kufakwa iqanda eli-1. Zibekwa phansi zikhunta bese zifakwa kuhhavini.
- Izithelo casserole ziphekwe nge-oatmeal noma ngamabele Ku-500 g wezithelo ezithosiwe (amaplamu, ithini lamapheya, ama-apula) engeza i-4-5 tbsp. l oatmeal noma 3-4 wezipuni ze-oatmeal. Uma kusetshenziswe ama-flakes, khona-ke ingxube ishiywe ukuba ivuvukale imizuzu engama-30, ngemuva kwalokho kubhakwe.
