Abantu abatholwe ukuthi banesifo sikashukela abavunyelwe odokotela ukuthi badle amaswidi, ikakhulukazi ama-dessert alungiselelwe ngokusho kokupheka okujwayelekile okuqukethe ushukela, i-molasses nezinye izithasiselo eziyingozi. Ngemuva kwakho konke, ngemuva kokusetshenziswa kwabo, ushukela wegazi ukhuphuka kakhulu. Lokhu kungaholela emiphumeleni eminingana engathandeki - ukukhula komzimba onesifo sikashukela, ngokumiswa okungafanele umuntu angafa ngakho.
Kepha kungenzeka yini ukudla amaswidi kashukela ane-sikhundla sikashukela futhi kungakanani? Ukuvimbela ukungena kweglucose egazini kushukela, kudingeka wazi ukuthi ungawaguqula kanjani amaswidi nokuthi ungazilungisa kanjani izitsha zesithathu ukuze ziphilile futhi zingalimazi impilo yakho.
Yiziphi izinhlobo zamaswidi ezivimbelwayo?
Kunezinhlobo ezi-2 zesifo sikashukela. Ngendlela yokuqala yokwephulwa, i-pancreas ayakhiqizi i-insulin, ngakho-ke iziguli kufanele zifake i-hormone impilo yonke. Kuhlobo 2 sikashukela i-mellitus, ipancreas ayihlanganisi i-insulin ngamanani anele noma ikhiqize ngokugcwele, kepha amaseli omzimba awayiboni i-hormone ngezizathu ezingaziwa.
Njengoba izinhlobo zikashukela zihlukile, uhlu lwamaswidi avunyelwe lungahluka. Ngohlobo lokuqala lwesifo, iziguli kudingeka ukuba zilandele indlela eqinile yokudla. Uma bedla noma yimiphi i-carbohydrate esheshayo - lokhu kuzothinta izinkomba ze-glycemia.
Kunohlobo 1 sikashukela kumaswidi, ikakhulukazi, noshukela wegazi ophakeme, kwenqatshelwe. Nge-glycemia elawulwayo, ayivunyelwe futhi ukudla ukudla okuqukethe ushukela omsulwa.
Ukusuka kwaboshukela abanoshukela abancike ku-insulin akunqatshiwe:
- uju;
- ukubhaka ibhotela;
- amaswidi;
- amakhekhe namakhekhe;
- ujamu;
- i-custard ne-bhotela ukhilimu;
- izithelo ezimnandi nemifino (amagilebhisi, izinsuku, ubhanana, beet);
- iziphuzo ezingezona ezidakayo neziphuza ushukela (iziphuzo, ilamula, utshwala, amawayini we-dessert, ama-cocktails).
Ezigulini ezinesifo sikashukela, ukudla okuqukethe ama-carbohydrate asheshayo, okungukuthi, ushukela ne-sucrose, kungandisa ushukela emfuleni wegazi. Bahlukaniswa kuma-carbohydrate ayinkimbinkimbi ngesikhathi sokutholwa ngumzimba.
Ushukela ojwayelekile uguqulwa ube amandla emizuzwini embalwa. Futhi angakanani ama-carbohydrate ayinkimbinkimbi? Inqubo yokuguqulwa kwabo yinde - amahora angu-3-5.
Yini amaswidi wohlobo lwesifo sikashukela 2 okufanele asuswe ekudleni ukuze ungazitholeli uhlobo lwesifo olungafakwanga. Ngefomu lesifo elizimele le-insulin, iziguli nazo ziyadingeka ukuba zilandele indlela ezidliwayo. Uma bengafuni ukubambelela emithethweni yokudla okunempilo, khona-ke ukuhlukahluka kwemiphumela kungaba ukonakala kwe-glycemic.
Ngesifo sohlobo 2, awukwazi ukudla ujamu omnandi, imikhiqizo yobisi enamafutha, ufulawa, amaswidi, namakhekhe. Akuvunyelwe nokudla ama-Persimmons, amagilebhisi, amakhabe, ubhanana, amapetshisi neziphuzo ezinokuqukethwe okushukela okunoshukela omningi.
Amaswidi kashukela wanoma yiluphi uhlobo ayanconywa. Kodwa uma ukhangwa kakhulu amaswidi, khona-ke kwesinye isikhathi, ngezinga le-glucose elilawulwayo, ungadla amaswidi alungiselelwe ngokusho kwezincomo zabezokudla kanye nama-endocrinologists.
Kodwa-ke, kuyesabisa ukusebenzisa ama-dessert, ngoba lokhu kungaholela emiphumeleni emibi. Uma ukudla kungabukwa kwabanesifo sikashukela, ukusebenza kwemithambo yenhliziyo, izinzwa nezinzwa kuyaphazamiseka.
Imvamisa, iziguli zinomuzwa wokudonsa ukungaphatheki kahle emilenzeni, okukhombisa ukuba khona kwesifo sikashukela sonyawo lwesifo sikashukela, okungaholela ekuhlaselweni yi-gangrene.
Yini evunyelwe ukudla?
Futhi yimuphi amaswidi angenzeka ngohlobo 1 sikashukela? Ngefomu lesifo elincike e-insulin, kubalulekile ukusebenzisa ukudla ngaphandle koshukela. Kodwa uma ufuna ngempela ukudla ama-dessert, khona-ke ngezikhathi ezithile ungaziphatha ngezithelo ezomile, amaswidi, u-ayisikhilimu, amakhekhe, amakhekhe ngisho namakhekhe anama-sweeteners.
Futhi hlobo luni lwamaswidi engingaludla ngesifo sikashukela sohlobo 2? Ngale hlobo lwalesi sifo, kuvunyelwe ukuthi kudle ukudla okumnandi okufanayo. Kwesinye isikhathi iziguli ziyazivumela ukuthi zidle u-ayisikhilimu, enye yazo iqukethe isinkwa esisodwa.
Ku-dessert ebandayo kunamafutha, i-sucrose, kwesinye isikhathi i-gelatin. Le nhlanganisela yehlisa ijubane ukumuncwa kweglucose. Ngakho-ke, u-ayisikhilimu owenziwe ngezandla zomuntu noma ngamazinga wombuso awasetshenziswa kakhulu kushukela.
Ngokwehlukana, kufanele kushiwo ngamakhafula. Kunabaningi abasemnandi. Enye yezinto ezithandwa kakhulu yi-fructose, eyingxenye yezithelo, amajikijolo, imifino nomhlanga. Inani le-sweetener elidliwayo akufanele lidlule amagremu angama-50 ngosuku.
Ezinye izinhlobo zamaswidi:
- ISorbitol utshwala obutholakala emalungeni nasezitsheni ezibunjiweyo, kepha embonini butholakala kushukela. I-E420 yesifo sikashukela iyasiza ngoba uyidla futhi wehlise isisindo.
- IStevia ingumnandi wesitshalo. Ukukhishwa kufakwa ezitsheni ezahlukahlukene zabanesifo sikashukela.
- I-Xylitol iyinto yemvelo ekhiqizwa ngisho nasemzimbeni womuntu. I-Sweetener ingotshwala be-crystalline polyhydric. I-E967 ingezwe kuzo zonke izinhlobo zama-dessert ashukela (i-marmalade, jelly, amaswidi).
- I-Licorice izimpande - iqukethe i-glycerrhizin ekwakhiweni kwayo; ebumnandi buyiphindwe izikhathi ezingama-50 kunoshukela ojwayelekile.
Kungenzeka yini ukudla amaswidi ngaphambi kokunikela ngegazi ushukela?
Njengoba unesifo sikashukela, uvame ukudla ushukela. Kepha kungenzeka yini ukudla amaswidi ngaphambi kokunikela ngegazi ngoshukela? Ukwehluleka ukuthobela imithetho yokulungiselela ukuhlaziya kuzothinta imiphumela yabo.
Ngakho-ke, amahora angama-8 kuya kwangaphambi kokuthi umnikelo wegazi kashukela ungadliwa. Futhi ngakusasa kunqatshelwe ukudla okusheshayo kwe-carbohydrate, ukudla okungenamsoco, kufaka namafutha.
Futhi, amahora ayi-12 ngaphambi kokunikela ngegazi, akuvunyelwe ukuthi udle hhayi kuphela ama-dessert, kodwa futhi nezithelo ezithile, amajikijolo (izithelo ze-citrus, ubhanana, sitrobheli, amagilebhisi) ngisho ne-cilantro. Futhi yini ongayidla ubumnandi ngosuku olwandulela ucwaningo? Amapharele, ama-apula, ihalananda, amaplamu, ezinye uju kanye namakhekhe kuvunyelwe kubantu abangahlushwa isifo sikashukela.
Uma kunesifo esinjalo, awukwazi ukudla konke lokhu kudla okungenhla ngaphambi kokuhlola igazi lakho ushukela. Ngaphambi kokuhlaziywa, i-sutra ayiluleki ngisho nokuxubha amazinyo akho ngezinyo lokuxubha (liqukethe ushukela).
Ukudla komuntu onesifo sikashukela ngaphambi kokunikela ngegazi kufanele kube lula. Ungadla imifino (eluhlaza noma enensimbi), inyama noma inhlanzi.
Labo abanesifo sikashukela abavunyelwe ukuba badle isidlo sasekuseni ngosuku lwezivivinyo bangadla iphalishi elincane le-buckwheat, izithelo ezimuncu noma i-crackers. Imikhiqizo yobisi, amaqanda nenyama kufanele ilahlwe. Kweziphuzo, kunikezwa amanzi angahlanzwa ngaphandle kwamadayi negesi, itiye ngaphandle koshukela.
Abantu abaningi bayawuthakazelela lo mbuzo: kuyiqiniso yini ukuthi abantu abadla njalo amaswidi amaningi basengozini enkulu yokuba nesifo sikashukela ngisho ne-glycemic coma? Ukuthola impendulo, kufanele wazi i-physiology yomuntu. Uma umzimba usebenza ngokujwayelekile, ikakhulukazi, ama-pancreas, khona-ke isifo kungenzeka singakhuli.
Kepha ngokuhlukunyezwa kokudla okulimazayo okusheshayo kwe-carbohydrate, ngokuhamba kwesikhathi, umuntu uthola isisindo ngokweqile futhi i-carbohydrate metabolism yakhe iyaphazamiseka. Lokhu kungaba ngesinye sezimbangela zesifo sikashukela sohlobo 2.
Kungakho, bonke abantu kufanele bahlole indlela abadla ngayo ukuze bangabi nesifo sikashukela ngokuzayo.
Amaresiphi Amnandi Wokudla Kwesifo Sikashukela
Uma ufuna amaswidi kashukela, kungcono ukulungiselela idessert yakho usebenzisa izithako ezilungile. Lokhu yinoma yiluphi ufulawa, ngaphandle kukakolweni we-premium, izithelo ezimuncu kanye namajikijolo, imikhiqizo yobisi enamafutha aphansi nezinongo. I-Vanillin ilusizo ngokukhethekile kwisifo sikashukela, ngoba yenza kusebenze ukukhiqizwa kwe-serotonin futhi iguqule umfutho wegazi ngokwejwayelekile.
Ngoshukela wegazi ophakeme, amantongomane kanye nama-sweeteners afakwa ezitsheni zessess. Lapho ulungiselela amaswidi ashukela abanesifo sikashukela, akufanelekile ukusebenzisa izinsuku, omisiwe, i-granola, ufulawa omhlophe, imikhiqizo yobisi enamafutha, izithelo ezimnandi namajusi.
Yini abangenziwa yisifo sikashukela uma ngempela bafuna amaswidi? Inketho enhle kakhulu yi-ayisikhilimu. Uma iresiphi yale dessert igcinwa, kuzosiza i-glycemia engapheli.
Ukuze wenze u-ayisikhilimu abe mnandi, uzodinga:
- ingilazi yamanzi;
- amajikijolo, ama-petshisi, ama-apula (250 g);
- i-sweetener (amaphilisi ama-4);
- ukhilimu omuncu ophansi (100 g);
- i-agar-agar noma i-gelatin (10 g).
Yenza izithelo puree. I-sweetener ingezwa ukhilimu omuncu futhi ishayiwe nge-mixer.
IGelatin iyoncibilika emanzini abandayo bese ivutha umlilo, ivuseleleke kuze kube yilapho idilika. Ngemuva kwalokho isuswa emlilweni bese iphola.
Ukhilimu omuncu, i-puree yezithelo ne-gelatin kuxutshwe ndawonye. Ingxube ephumela ithelelwa isikhunta bese ifakwa efrijini ihora.
I-dessert ebandayo iba mnandi kakhulu uma uyihlobisa ngamajikijolo amasha noshokoledi onesifo sikashukela. Inzuzo yalolu bumnandi kwabashukela ukuthi kuvunyelwe ukusetshenziselwa noma iliphi ibanga lokugula.
U-ayisikhilimu akusiwona kuphela omnandi kwabanesifo sikashukela. Bangazenzela ne-jelly kalamula. Ukuze wenze lokhu, udinga i-sweetener, ulamula, i-gelatin (20 g), amanzi (700 ml).
IGelatin imanzi. Ijusi lithungulwa kusuka ku-citrus, bese i-zest yalo ehlanganisiwe ifakwa kwi -gelatin ngamanzi, ifakwe emlilweni omncane ize ivuvukale. Lapho le ngxube iqala ukubilisa, ujusi kalamula uthululwa kuyo.
Isixazululo sigcinwa ngomlilo okwemizuzu eyengeziwe, sisuswa emlilweni, sihlungiwe bese sithelwa obunjweni. Ukufriza ijeli, kufakwa esiqandisini amahora amane.
Enye i-dessert yohlobo lwesifo sikashukela sohlobo 2 ithanga nge-cottage shizi kanye no-apula. Ukuyipheka uzodinga:
- ama-apula (izingcezu ezi-3);
- iqanda;
- ithanga
- amantongomane (afinyelela ku-60 amagremu);
- ushizi wekhokho onamafutha amancane (200 g).
Ingaphezulu linqunywe kwithanga futhi lihlanziwe kusuka epulpiti kanye nembewu. Ama-apula ahlutshiwe, imbewu futhi yashizi.
Amantongomane achotshozwa esebenzisa i-grinder yekhofi noma udaka. Futhi yini okufanele uyenze ngoshizi we-cottage? Ifakwa ngemfoloko noma ifule ngesihlungo.
Ushizi wasekhishini uhlanganiswa nama-apula, amantongomane, isikhuphasha namaprotheni. Ingxube igcwele ithanga. Phezulu nge "hat" yangaphambili enqunywe ngaphambili bese ibila amahora amabili kuhhavini.
Kunezindlela zokupheka ezinamaswidi ezinoshukela ezinokwehliswa kwesisindo. Enye yalezi zinto zokupheka ezinoshukela ama-bagels e-cottage shizi ngamantongomane. Ukuze ubapheke uzodinga i-oatmeal (150 g), ushizi wasekhishini (200 g), i-sweetener (1 isipuni esincane), izikhupha ezi-2 namaprotheni owodwa, ama-60 g wamantongomane, i-baking powder (10 g), ibhotela elicibilikile (3 wezipuni).
Ukusuka kufulawa ovuthiwe faka inhlama bese uyibeka esiqandisini imizuzu engama-30. Ngemuva kokuba iklanyiwe futhi inqunywe ukwakheka okuvela kuyo, imibuthano emincane enezimbobo phakathi nendawo.
Amabheji afafazwe nge-yolk, afafazwe ngamantongomane afakwa kuhhavini. Amaswidi wesifo sikashukela azolunga lapho esephenduka igolide.
Labo abanoshukela omkhulu wegazi bangakwazi ukudla ikhekhe lesinkwa esifushane. Ngingathanda ukuqaphela inzuzo yale dessert - ayibhakwanga.
Ukuze wenze ushukela onesifo sikashukela uzodinga:
- ushizi wekotishi onamafutha amancane (150 g);
- ubisi kuze kufike ku-2,5% wamafutha (200 ml);
- amakhukhi (1 pack);
- i-sweetener;
- i-zest zest.
Gaya ushizi wekotishi usebenzisa ngesihlungo bese uhlangana nesibambiso sikashukela. Ingxube ihlukaniswe izingxenye ezimbili ezilinganayo. UVanillin unezelwe kokuqala, ne-zest zest kwesibili.
Esitsheni esilungiselelwe kusabalalisa ungqimba wokuqala wamakhukhi owambozwe ubisi. Ngemuva kwalokho kuyadingeka ukubeka isisindo se-curd nge-zest, ukumboza ngamakhukhi, uphinde ubeke ushizi nge-vanilla ngaphezulu.
Ingaphezulu lekhekhe lihlanganiswa noshizi we-cottage futhi lifafazwe imvuthuluka yekhukhi. Uma udla i-dessert, egcizelelwa esiqandisini, uzozwa ukuthi sekuyinto ethambile futhi enoshukela.
Njengoba ukwazi ukubona, kulabo abangabazayo ukuthi kungenzeka yini ukudla amaswidi kushukela, udinga ukucabanga kabusha ngombono wakho. Ngemuva kwakho konke, kunama-dessert amaningi amnandi futhi anempilo, kusuka kubo sibuye sehlise isisindo. Ngeke zilimaze impilo yalabo abanesifo sikashukela, kodwa inqobo nje uma amaswidi engadliwe kaningi futhi ngesilinganiso esilinganiselwe.
Yimaphi amaswidi angadliwa ngabanesifo sikashukela achazwe kuvidiyo kule ndatshana.