Ukudla okulinganiselwe kwabanesifo sikashukela kudinga ukudla okunempilo nokunempilo. Amapharele acebiswa ngamavithamini kanye namaminerali abalulekile anomthelela omuhle emzimbeni. Izinyathelo zazo zivame ukusetshenziselwa umuthi wesintu ezinkingeni zohlelo lwezinhliziyo nezesitho sokuzala. Ukuqonda umbuzo wokuthi kungenzeka yini ukudla amathanga wohlobo 2 lwesifo sikashukela, imininingwane izosiza kakhulu.
Imininingwane ejwayelekile
Iparele ibalulekile kokuqukethwe kwayo okuwusizo, lapho izinto ezilandelayo zinamandla khona:
- i-fiber yokudla;
- Amavithamini e-B;
- i-silicon;
- insimbi
- i-cobalt;
- ithusi
Ngokuqukethwe kwayo okuphezulu kwefayibha, iyakwazi ukuthuthukisa umgudu wokugaya ukudla. I-pulp yayo inomphumela wokufiphala, esiza ukukhipha nokuhlanza amathumbu. Le mpahla futhi imenza umsizi omuhle wesifo sohudo.
I-potassium eliphakathi isiza ukuguqula isigqi senhliziyo futhi iqinise imithambo yegazi. Insimbi ekwakhiweni ivimbela ukuvela kwe-anemia. Indima ye-cobalt njengengxenye ye-vithamini B12 ukusiza ekudleni kwamafutha kanye nokudla kwe-folic acid. I-Silicon ikhuthaza ukwakheka kwe-collagen - iprotheni elisekela izicubu zesikhumba, i-cartilage, nemisipha.
Hhayi izithelo kuphela, kodwa futhi namaqabunga epheya anezakhiwo eziwusizo, ukumiliselwa kwawo kune-antifungal kanye ne-anti-inflammatory. Ama-tinctures embewu yamaparele asetshenziselwa ukususa izibungu.
Inani lokudla
I-100 g yeparele entsha iqukethe:
- 47 kcal;
- amaprotheni - 0,49% wejwayelekile (0.4 g);
- amafutha - 0,46% wokujwayelekile (0.3 g);
- ama-carbohydrate - 8.05% wokujwayelekile (10.3 g);
kanye:
- 0.83 XE;
- I-GI - amayunithi angama-30.
Inkomba yokuthi ushukela ungakanani ephepheni ixhomeke ezinhlobonhlobo zezithelo. Kungaba kusuka kumagremu ayi-9 kuye kwayi-13 esiqeshini esisodwa. Ngenxa yalokhu, izithelo zingeqembu le-semi-acid.
Imikhawulo ekusetshenzisweni
Ngenxa yokuqukethwe okuphezulu kwemicu yama-coarse, izithelo zeparele ezintsha kunzima ukugaya esiswini. Ngakho-ke, ngezifo ezikhona zesisu, izithelo ezingavuthiwe kufanele zingafakwa kwimenyu. Futhi ukuze uthuthukise inqubo yokugaya, kubalulekile ukulandela izincomo ezinjalo:
- abadala kanye nabantu abanezinkinga zokugaya ukudla kufanele badle izimbotshana ezithosiwe noma ezibhakiwe. Ngale ndlela, i-fiber yokudla iyathambisa futhi kulula ukuyigaya;
- Akunconywa ukuthi udle izithelo esiswini esinciphile noma ngokushesha ngemuva kokudla, ikakhulukazi uma isidlo sinemikhiqizo yenyama. Kuzoba nzima esiswini ukugaya ukudla okunjalo;
- ungaphuzi ngemuva kokuphuza amanzi, ubisi noma i-kefir, ngoba lokhu kungadala isifo sohudo, isicanucanu kanye nokuhlanza.
Izici zesifo sikashukela
Ngenxa yokwakheka okuhle kwethanga, abanesifo sikashukela bazosiza ekuguquleni ukusebenza komzimba futhi bafake isandla ekuthuthukisweni okufana nalokhu:
- i-normalization of metabolism;
- ukuthuthukiswa kokuhamba kwamathumbu;
- ukwehla ushukela wegazi;
- ukumbiwa kwe-bile;
- umsebenzi wezinso owenziwe ngcono;
- ukushesha kwe-metabolic;
- ukulwa namagciwane;
- ukuncishiswa kwezinhlobo ezahlukahlukene zobuhlungu.
Lapho ukhetha iparele, abanesifo sikashukela kufanele banikeze okuthandayo ezinhlotsheni ngokunambitheka okumnandi nokumuncu. Kulokhu, iparele yasendle (noma evamile) ifaneleka kakhulu. Inoshukela omncane, futhi igaywe kahle esiswini. Kungcono uma zizincane, hhayi izithelo ezivuthwe ngokuphelele. Kunconyelwa amapharele amnandi ahlukaniswe izingxenye ngaphambi kokuzisebenzisa. Ukuze uzixwayise ngokwanda okubukhali kokugxilwa kashukela, ungazihlanganisa namabhisikidi ne-bran.
Ngempumelelo kakhulu, ithini lamapheya kanye nesifo sikashukela kuhlanganiswa lapho kudliwa ngendlela kasawoti omusha noma i-decoction yezithelo ezomisiwe. Ukusetshenziswa njalo kweziphuzo ezinjalo isigamu sehora ngaphambi kwesidlo sakusihlwa kuzovimbela ekuqhekekeni okungazelelwe kushukela.
Ijusi kusuka kumapheya amasha iyelulekwa ukuthi inganciphisela ngamanzi ngezilinganiso ezilinganayo.
Ngokungeziwe kuma-decoctions, lesi sithelo esimnandi sizosiza ukuguqula imenyu yesifo sikashukela uma uyifaka kumasaladi, ku-stew noma ku-baking. Izindlela eziningi zokupheka zaziwa ngokwenza amapheya abe wusizo kushukela. Ethandwa kakhulu zivuliwe.
Izidlo zabanesifo sikashukela
Ezinhlobonhlobo zokudla kwesifo sikashukela, izindlela zokupheka ezilandelayo ngethanga ziphelele.
Isifanekiso esisebenzayo
Ilungiselelwe kanjena:
- thatha isigamu selitha lamanzi ahlanzekile nengilazi yamapharele uginjana;
- hlanganisa epanini bese upheka ingxenye yesine yehora;
- vumela ukupholisa nokudonsa.
Phuza i-decoction enjalo kunconywa izikhathi ezingama-4 ngosuku nge-125 mg.
Isaladi ye-Apple neBeetroot
Ukupheka, kufanele:
- ubilise noma ubhake cishe ama-100 g ama-beet;
- upholile futhi uthathe ama-cubes;
- nquma i-apula (amagremu angama-50) ne-pearl (amagremu ayi-100);
- hlanganisa izithako endishini yesaladi;
- inkathi ngejusi kalamula kanye neyogathi noma ukhilimu omuncu.
Isaladi leVithamini
Ilungiselelwe ngale ndlela:
- Amagremu ayi-100 ama-beet, ama-radish kanye namapheya akhuzwa nge-grater yamafutha;
- kuxutshwe endishini yesaladi bese ufaka usawoti, ujusi kalamula, amakhambi;
- ayoliswe ngamafutha omnqumo.
I-baked pearl
Bhaka izithelo kanjena:
- thatha cishe amapharele amahlanu futhi uthathe ama-cores kuwo;
- izithelo zihlukaniswe izingxenye ezintathu kuya kwezine ezilinganayo;
- hambisa izingcezu zamapheya epanini lokubhaka bese uzifafaza ngejusi kalamula;
- bese uthela uju oluwuketshezi (cishe wezipuni ezintathu) bese ufafaza nge-sinamoni powder (cishe amathisipuni amathathu);
- bhaka cishe imizuzu engama-20;
- ngaphambi kokuphaka, uthele ujusi obevelile ngesikhathi sokupheka.
I-Cottage Cheese Casserole
I-Dessert yenziwe ngale ndlela elandelayo:
- amaqanda amabili afakwa kuma-gramu ayi-600 enhlabathi yamahhala angenawo ukhokho;
- khona-ke kuthelelwa izipuni ezimbili zokudla kwerayisi kwabo;
- isisindo lixubeke kahle;
- cishe amagremu angama-600 wamaperele ayabhekwa bese kuthiwe ama-cores akhishwe;
- uhhafu wepulpiti wethanga ugcotshwe futhi ungezwe ku-masisi nge-cottage shizi namaqanda;
- amathanga asele ayadayiswa futhi afakwe ezingxenyeni ezisele;
- ukuhlolwa kuvunyelwe ukuhambisa cishe isigamu sehora;
- bese ibekwa isikhunta futhi igcotshwe ngesendlalelo esine-ukhilimu omuncu esingewona esinamafutha ngaphezulu;
- isinkwa esibhakiwe imizuzu engaba ngu-45.
Izitsha ezinjalo zinambitha kakhulu futhi zilusizo kumzimba wesifo sikashukela. Kodwa-ke, ungakhohlwa ukuthi ukwengeza ekudleni kwanoma yisiphi isidlo sikashukela kufanele kuxoxwe nodokotela wakho.
