I-Millet ithathwa njengomkhiqizo wokudla onempilo, njengoba ucebile ngamafutha anempilo, ama-amino acid, amaminerali nezinto zokulandela umkhondo, kanye namavithamini. Ngaphezu kwalokho, ngokungafani nezinye izinhlobo zokusanhlamvu, akubangeli ukungezwani komzimba. Kodwa ingabe i-millet porridge ilusizo kangako kwisifo sikashukela sohlobo 2 nokuthi ivunyelwe yini ukuyifaka ekudleni izokuchazwa ngokuhamba kwesikhathi esihlokweni.
Inani lokudla
Ukwakheka kwalesi sitshalo sokusanhlamvu kuqukethe ingxenye enkulu yefayibha yokudla, okuyenza ibe isidlo esibalulekile esikhuthaza ukugaya. I-Millet iqukethe amavithamini we-B (B1, B2, B6, B9), i-tocopherol ne-nicotinic acid. I-Croup nayo icebile kumaminerali abalulekile emzimbeni - i-potassium, phosphorus, magnesium, calcium, ithusi, chlorine, i-iron nezinye izinto eziningi zokulandela umkhondo. Igcwele ama-amino acid asebenzayo - i-leucine, i-alanine, i-glutamic acid, i-omega-6 fatty acids.
I-100 g yomkhiqizo iqukethe:
- Amaprotheni - 11.5 g;
- Amafutha - 3,3 g;
- Ama-carbohydrate - 66,5 g;
- I-fiber yokudla - 3,6 g.
Okuqukethwe kwekhalori - 342 kcal. Amayunithi wesinkwa - 15. Inkomba ye-Glycemic - ifinyelela kuma-70 (kuya ngohlobo lokucutshungulwa).
Lokhu okusanhlamvu kuqukethe isitashi esiningi, yingakho lapho kudliwa ekudleni kugaywe isikhathi eside. Ngakho-ke, i-millet yi-carbohydrate eyinkimbinkimbi egcwalisa umzimba ngamandla isikhathi eside futhi ayiholeli ekwandeni okusheshayo kweglucose yegazi. Ngaphandle kwenkomba ephezulu ye-glycemic, lo mkhiqizo awenqatshelwe ngokwezigaba ngesifo sikashukela.
Kubalulekile! I-Millet inyusa izinga likashukela emzimbeni, noma kunjalo i-carbohydrate eyinkimbinkimbi, ukuhlukana kwayo kwenzeka isikhathi eside. Abanesifo sikashukela kudingeka basidle, sihlanganisa usayizi wengxenye nemvamisa yokusetshenziswa nodokotela ohambelayo. Lokhu kuzonothisa ukudla ngokudla okunempilo futhi kusize ekuzivikeleni ngokwanda kwe-glucose ukuya emazingeni athe xaxa.
Izici eziwusizo
Ukusetshenziswa kwamaphalishi amabele kushukela kuzosiza ukuthuthukisa ama-pancreas. Ngaphezu kwalokho, okuqukethwe okuphezulu kwefayibha okusanhlamvu kuzosiza ekuhlanzeni umzimba wokuqongelelwa kwe-slag futhi kufake isandla ekusebenzeni kahle kwesisu.
Ngenxa yamavithamini ekwakhiweni kwawo, ukudla njalo ukolweni kuzoba nomphumela owusizo ekusebenzeni kwenhliziyo futhi kuqinise imithambo yegazi, kusize ukuqeda ekucindezelekeni, futhi kuthuthukise nesimo sesikhumba nezinwele.
I-Porridge kusuka ezinsizeni ezinjengalezi idonswa kalula ngumzimba futhi igcwele amandla isikhathi eside. Kodwa-ke, akunasandla ekususweni kwamafutha, kunalokho, kuvimbela ukunqwabelana kwawo. Futhi, lo mkhiqizo uyakwazi ukuhlanza umzimba wezinsalela zemithi elwa namagciwane, uma umuntu onesifo sikashukela echayeka ekwelashweni okuqhubekayo nalezi zidakamizwa.
Izindlela zabantu ezaziwayo zokwelapha amabele. Ngokusho komunye wabo, kuyadingeka ukugaya okusanhlamvu okuhlanjiwe nokomisiwe kube yimpuphu. Sebenzisa isipuni esisodwa nsuku zonke esiswini esingenalutho. Geza ngamanzi ahlanzekile. Isikhathi sokwelashwa sinenyanga eyodwa.
Ngokudla kwe-carb ephansi
Isifo esihambisana nokulahleka kwamaseli we-insulin uvame ukuhambisana nokukhuluphala. Ama-Millet groats aphakeme impela kilojoule futhi aqukethe ama-carbohydrate. Kodwa ukuyikhipha ngokuphelele ngokudla okuphansi kwe-carb akusafanele. Ngokusebenzisa kahle, ngeke nje kuphela kube kubi isimo, kodwa futhi kuzosiza enkingeni yokukhuluphala ngokweqile kanye nokulimala komzimba.
Ama-amino acid ekwakhiweni asiza ukuqeda amafutha aqongelelwayo futhi kuvikeleke ukubukeka kwama-deposits amasha. Lo mkhiqizo futhi uyasiza ekulweni ne-cholesterol "embi". Kumuntu onesifo sikashukela ekudleni okuqinile, kufanele kudliwe kubiliswe kahle emanzini ngaphandle kokufakwa ushukela namafutha ezilwane.
Isifo sikashukela sokukhulelwa
Uma ukungahambi kahle ohlelweni lwe-endocrine kwenzeka kowesifazane ngesikhathi sokukhulelwa, kubalulekile ukukuqaphela okusanhlamvu okuvela kumamil. Ngesifo sikashukela sokukhulelwa, kuvunyelwe ukubangenisa ekudleni ngamanani amancane, abilisiwe emanzini noma ubisi olungenawo fat. Ushukela, uju noma izithelo ezimnandi akufanele zengezwe esitsheni.
Uma owesifazane okhulelwe equnjelwa, i-acidity eyengeziwe yesisu noma okunye ukuphambana, khona-ke kufanele ukwenqabe ngokuphelele lokho kudla. Ukudla kukamama wakusasa onenkinga yesifo sikashukela kufanele kulawulwe ngudokotela wakhe.
Contraindication
Naphezu kwezimpawu eziningi ezinhle, kwezinye izimo, amabele kungaba yingozi. Lokhu akusebenzi kubantu abanesifo sikashukela kuphela.
Akunconyelwe ukuthi udle iphalishi nezinye izitsha ezivela kulolu hlaka phambi kwalezi zimo ezilandelayo:
- ukungasebenzi kahle kwesisu;
- kunciphise ukukhiqizwa kwe-hormone ye-thyroid (hypothyroidism);
- izinqubo zokuvuvukala emathunjini;
- Izinkinga potency.
Kunobufakazi futhi bokuthi ama-millet groats angenza kabi inqubo yokufakwa kwe-iodine emzimbeni. Kufanele unake lokhu ngokusetshenziswa njalo komkhiqizo onjalo. Ukuze i-millet porridge izuze, kubalulekile ukukhetha nokupheka okusanhlamvu kahle.
Ungayipheka kanjani i-millet diabetesics
Ngaphambi kokupheka iphalishi kusuka ku-millet, kufanele uyikhethe kahle. Izinhlamvu ezingekho emthethweni zizothinta inani lokudla nokunambitheka kwesitsha uqobo. Okokuqala, amabele kufanele abe musha, ngoba umkhiqizo we-stale uzodala ukufutheka ngesikhathi sokupheka. Ngakho-ke, lapho uthenga, udinga ukubona usuku lokukhiqiza.
Isilinganiselo sokukhetha sesibili ngumbala. Kungaba mhlophe, grey nophuzi. Iphalishi elimnandi kakhulu litholakala kumabala aphuzi aphuzi. Lapho uthenga okusanhlamvu, awudingi ukwenza amasheya ozowasebenzisa esikhathini esizayo ukuze angonakalisi. Kufanele igcinwe endaweni emnyama engilazini, esitsheni esivaliwe ngokuqinile.
Kubalulekile! Kubantu abanesifo sikashukela, i-millet porridge kufanele ibiliswe emanzini angenashukela futhi ungafaki ibhotela esitsheni. Uma ufisa, ungakwazi ukukukhombisa ukudla ngemifino. Iporridge ebisini ingandisa ushukela kakhulu. Kwesinye isikhathi kuvunyelwa ukusebenzisa iphalishi le-millet ubisi lwe-skim.
Kunezinketho eziningi zokwenza okusanhlamvu okusanhlamvu kwesifo sikashukela. Cabanga ngabathandwa kakhulu kubo.
Iresiphi 1
Ama-groats athathwa ngesilinganiso sama-gramu ayi-200 wamabele ngo-400 ml wamanzi. Ukupheka okudingayo:
- Hlambulula kahle.
- Thela amanzi ngokulingana okungenhla bese upheka kuze kube yilapho kuphekwe uhhafu (cishe imizuzu eyi-10-12).
- Khama bese uthele uhlanzekile.
- Pheka kuze kuphekwe.
Recipe 2
Le yindlela yokwenza iphalishi ngethanga. Ukupheka okudingayo:
- Hlambulula amagremu ama-200 amabele namanzi.
- Thela ingilazi yamanzi nengilazi yobisi oluncane, engeza indawo kashukela. Yibilise bese ibila imizuzu eyi-12.
- Sika ithanga elihlutshiwe libe ngama-cubes amancane.
- Faka ku-porridge bese uqhubeka nomlilo cishe imizuzu engama-20, uvuse indishi ngesipuni.
Iresiphi 3
Ukulungiselela amabele nezithelo, udinga ukulungiselela:
- okusanhlamvu - cishe amagremu angama-250;
- i-apula;
- iparele;
- zest nohhafu welamula;
- i-soy noma ubisi lwe-skim cishe ama-300 ml;
- usawoti;
- 1-2 wezipuni ze-fructose.
Hlambulula amabele ngamanzi ahlanzekile, uthele ubisi, engeza usawoti kanye ne-fructose, ubilise. Cwecwa izithelo bese ususa umnyombo. Dice bese wengeza nge-zest kukholishi. Govuza ngezithelo bese ufaka epanini elijulile. Mboza phezulu nge-foil bese ubeka kuhhavini imizuzu engama-40. Ukushisa okuphekayo kufanele kusethwe kuma-degrees ayi-180.
Naphezu kwe-GI yayo ephezulu, i-millet akuyona into evinjelwe ushukela. Uma kungekho imibiko nokusetshenziswa okuyikho, ukudla kwabanesifo sikashukela kuzothunyelwa ngesitsha esinomsoco esinezakhi eziningi namavithamini. Uma unamathela izindlela zokupheka ezinconyiwe ngenkathi upheka futhi ubheka ushukela wegazi ngemuva kokudla, okusanhlamvu ngeke kulimaze.
