Abantu abanesifo sikashukela abafuna ukuzizwa kahle kufanele bahlole impilo yabo njalo. Enye yezimo ezibaluleke kakhulu eziqinisekisa uzwela olujwayelekile kubantu abanoshukela wegazi okuphezulu ukudla okukhethekile.
Kodwa-ke, kunzima kakhulu ukunamathela ekudleni okuthile empilweni yonke. Ngemuva kwakho konke, akunakwenzeka ukutadisha wonke amaqembu emikhiqizo ukuze wazi ukuthi alithinta kanjani izinga le-glycemia. Ngakho-ke, abanesifo sikashukela banikezwa amatafula akhethekile akhombisa inkomba yomkhiqizo we-glycemic.
Inkukhu ingukudla okuthandwa kakhulu ngaboshukela abaningi, kepha hlobo luni lwezinkukhu ezinalo? Futhi ungayipheka kanjani ukuze izuzise abanesifo sikashukela?
Luyini Inkomba ye-glycemic futhi injani inkukhu?
I-GI ikhombisa ukuthi inani lama-glucose egazini likhuphuka kangakanani ngemuva kokudla umkhiqizo othile. Futhi ukukhuphuka kwalesi sibalo, iqophelo likashukela lijuluka ngemizuzu yokuqala ngemuva kokudla.
Nginkomba ephansi, izinkomba ze-glycemic zanda kancane kancane. Esimweni senkomba ephezulu ye-glycemic, okuqukethwe ushukela kuyanda endabeni yemizuzwana, kepha ukuhlinzwa okunjalo akuhlali isikhathi eside.
Inkomba ephezulu yomkhiqizo isho ukuthi iqukethe ama-carbohydrate asheshayo, okuvusa ukwenyuka okubukhali koshukela, okuthi kamuva kuphenduke amafutha. Nemikhiqizo ene-GI ephansi ngeke nje ihlinzeke umzimba ngezinto eziwusizo, kepha futhi izoyigcwalisa ngama-carbohydrate ahamba kancane anikezela zonke izitho nezinhlelo ngamandla.
Kuyaphawuleka ukuthi inkomba ye-glycemic ayilona inani elihlala likhona. Ngemuva kwakho konke, le nkomba incike ezintweni eziningi:
- indlela yokwelapha yokushisa;
- izici zomzimba womuntu (ngokwesibonelo, izinga le-acidity yesisu).
Izinga eliphansi libhekwa njengelingafika ku-40. Imikhiqizo enjalo kufanele ifakwe njalo ekudleni kwanoma yisiphi ishukela. Kodwa lokhu kusebenza kuphela ekudleni kwe-carbohydrate, ngoba ngokuya etafuleni inyama ethosiwe kanye ne-lard GI kungenzeka kube yi-zero, kepha ukudla okunjalo, vele, ngeke kulethe izinzuzo.
Amanani asuka ku-40 kuye kwangama-70 avareji. Endabeni yesifo sikashukela nasesigabeni sokuqala sokuthuthukiswa kwesifo sikashukela sohlobo 2, iziguli ngaphandle kwesisindo ngokweqile. Ukudla okune-GI ngenhla amayunithi angama-70 kungama-carbohydrate asheshayo. Imvamisa kulesi sigaba kukhona ama-buns, amaswidi ahlukahlukene ngisho nezinsuku nekhabe.
Kunamatafula amaningi akhethekile wezinkomba ze-GI zemikhiqizo ehlukahlukene, kepha ngokuvamile akukho nyama kulolo hlu. Iqiniso ngukuthi ibele lezinkukhu lingesigaba sokudla kwamaprotheni, ngakho-ke, inkomba yayo ye-glycemic ikakhulukazi ayibhekwa.
Kepha kwamanye amatafula, inkomba ye-glycemic yenkukhu ethosiwe ilinganiselwa ngale ndlela: 100 g yomkhiqizo uqukethe:
- amakhalori -262;
- amafutha - 15.3;
- amaprotheni - 31.2;
- isilinganiso sonke - 3;
- ama-carbohydrate awekho.
Inkukhu kumpheki ohamba kancane
Namuhla, izitsha eziphekwe ku-multicooker zifunwa abanesifo sikashukela abaningi. Lokhu akumangazi, ngoba le ndlela yokuphaka ukudla ikuvumela ukuthi ugcine izindawo zayo ezizuzisayo, ezivame ukulahleka lapho kuphekwa noma kuthosiwe. Ngaphezu kwalokho, kule divayisi yasekhishini awukwazi ukupheka hhayi kuphela isitsha sesibili, kodwa futhi nesobho noma isobho.
Kuyiqiniso, kumpheki ohamba kancane, inkukhu nayo iyadliwa futhi ibilisiwe. Inzuzo ye-boiler ephindwe kabili ukuthi inyama ekulo ipheka ngokushesha, ngenkathi ihlala inejusi. Nayi enye yezindlela zokupheka izinkukhu eziphuayo. Okokuqala, inkukhu ifafazwa ngosawoti, i-basil bese ifafazwa ngejusi kalamula.
Ungangeza futhi iklabishi eliqoshiwe, izaqathe ezihlanganisiwe, bese ubeka zonke izithako endishini ye-multicooker. Ngemuva kwalokho udinga ukusetha imodi yokupheka iphalishi noma yokubhaka. Ngemuva kwemizuzu eyi-10, vula ngokucophelela isivalo bese uhlanganisa konke.
Enye iresiphi ongayisebenzisa uma unesifo sikashukela yisobho senkukhu enemifino. Ukuze upheke, uzodinga ibele lezinkukhu, ukholifulawa (200 g) nemabele (50 g).
Okokuqala udinga ukupheka umhluzi bese upheka amajikijolo. Ngokuhambisana ne-pan udinga ukukhipha u-anyanisi, izaqathe kanye neklabishi emafutheni omnqumo noma owenziwe ngamalambu. Ngemuva kwalokho konke kuhlanganiswe, kuthululelwe esitsheni kanye nesitshulu kuze kuphekwe.
Ngaphezu kwalokho, kumpheki ohamba kancane ungapheka ama-roll amnandi. Ukuze wenze lokhu, udinga izithako ezilandelayo:
- anyanisi;
- isifuba senkukhu;
- amafutha e-olive;
- ama-champignons;
- ushizi wekotishi onamafutha amancane;
- upelepele nosawoti.
Okokuqala, uthele u-1 tbsp ku-multicooker. l uwoyela, bese usetha imodi ye- "ukuthosa". Okulandelayo, u-anyanisi oqoshiwe, amakhowe athululelwa esitsheni bese kuthosiwe imizuzu emi-5.
Ngemuva koshizi we-cottage, kufakwe pepper kanye nosawoti esitsheni, konke kuvalwe ngesivalo bese kudluliselwa imizuzu eyi-10. Spread ukugcwaliswa epuletini bese upholile.
Isikhumba sisuswa ebeleni lezinkukhu bese kuthi isihlakala sihlukaniswe nethambo. Ngenxa yalokho, kufanele kutholakale izingcezu ezimbili zenkukhu ezifanayo, ezisikwa zibe izingqimba ezimbili bese zishaywa ngesando.
Ngemuva kwebhola le-cue, udinga ukufafaza ngosawoti kanye nopelepele. Ukugcwaliswa okulungiselelwe kwangaphambili kusatshalaliswa ngokulinganayo phezu kwenyama, bese kwakheka imiqingo, efakwe ngentambo noma ngamazinyo.
Okulandelayo, ama-rolls athululelwa esitsheni sedivayisi bese usetha imodi "yokubhaka" bese upheka yonke imizuzu engama-30. Ama-rolls aphekwe kuzoba yisidlo sasekuseni esihle noma sasemini.
Enye iresiphi yokudla inkukhu ene-zucchini. Ngaphezu kwezithako eziphambili, uzodinga amazambane, u-anyanisi, upelepele webheli, utamatisi, usawoti, ugalikhi kanye nopelepele omnyama.
Yonke imifino iyagezwa, ihlutshiwe bese isikwa nge-cube enkulu. Okulandelayo, faka u-anyanisi, utamatisi, amazambane, upelepele, izingcezu zenkukhu ezihlukanisiwe esikebheni, uthele ingilazi yamanzi bese usetha imodi "yokuhambisa" imizuzu engama-60. Ekupheleni, yonke into ifakwe ngosawoti, upelepele kanye negalikhi.
Kepha hhayi kuphela ibele elingaphekwa kumpheki ohamba kancane. Akunakuphikwa okumnandi okuzoba izinhliziyo zenkukhu. Kwesitsha uzodinga izithako ezilandelayo:
- izinhliziyo zenkukhu;
- izaqathe;
- anyanisi;
- unamathisele utamatisi;
- uwoyela wemifino;
- imbewu ye-coriander;
- usawoti.
Amafutha omnqumo athululelwa esitsheni se-malt cooker. Bese usetha imodi ye- "ukuthosa" bese uthele u-anyanisi esitsheni kanye nezaqathe, ezithosiwe imizuzu emi-5.
Okwamanje, imbewu ye-coriander ingumhlabathi odakeni. Ngemuva kwalokhu kuthosa, kanye nosawoti notamatisi unamathela esitsheni.
Okulandelayo, gcwalisa izinhliziyo ngomhluzi noma ngamanzi nesitshulu imizuzu engama-40, ulungiselele kwangaphambili uhlelo "lokuhambisa / inyama".
Lapho indishi iphekiwe, ingafafazwa ngamakhambi amasha, njenge-cilantro ne-basil.
Izinketho zokupheka zesifo sikashukela
Izitsha zezinkukhu ezijwayelekile zansuku zonke zingakhathaza wonke umuntu onesifo sikashukela. Ngakho-ke, wonke umuntu obheka impilo yakhe kufanele azame inhlanganisela entsha yokuthanda. Ngale njongo, ungapheka i-bird fillet ngamakhowe nama-apula. Konke lokhu kudla kunenkomba ephansi ye-glycemic.
Ukuze wenze lokhu, uzodinga izinto ezinjengobisi (ngomkhiqizo ongu-100 g - amakhalori ayi-160, ama-carbohydrate - 0), i-apula (45/11, GI - 30), ama-champignons (27 / 0.1), ukhilimu omuncu 10% (110 / 3.2, GI - 30), uwoyela wemifino (900/0), u-anyanisi (41 / 8.5, GI-10). Udinga futhi ukulungiselela ukunamathisela utamatisi, usawoti, ugalikhi kanye nopelepele omnyama womhlabathi.
Indlela yokupheka ukuthi ekuqaleni kwe-fillet ne-anyanisi uthathe izingcezu ezincane. Amakhowe anqunywa aba izicucu mncane. Ama-apula atholakala kusuka ekujuleni kwenhliziyo, asika bese enqunywa ku-cube.
Amafutha amancane emifino athululelwa epanini lokufudumeza. Lapho amanoni efudumala, inkukhu no-anyanisi zithosiwe kuyo. Ngemuva kokufaka ama-championon kubo, ngemuva kwemizuzu embalwa i-apula, bese yonke into inikezwa imizuzu embalwa.
Ukulungiselela usoso - unamathisela utamatisi uhlanjululwe ngenani elincane lamanzi futhi uhlanganiswe no-ukhilimu omuncu ngokulingana okulinganayo. Ingxube inosawoti, pepper bese ithululelwa kanye nayo imikhiqizo epanini. Ngemuva kwalokho konke kudluliselwe imizuzu embalwa.
Futhi, izindlela zokupheka ezineshukela zikuvumela ukuthi usebenzise hhayi kuphela i-fillet yokupheka, kepha nesibindi senkukhu. Ngaphezu kwalokho, kusuka kulokhu kukhishwa ungapheka izitsha ezihlwabusayo futhi ezingejwayelekile, ngokwesibindi, isibindi senkosi ngehalananda.
Ukuze wenze lokhu, uzodinga:
- anyanisi (kilojoule nge-100 g - 41, ama-carbohydrate - 8,5, GI - 10);
- ihalananda (50/12/35);
- isibindi (140 / 1.5);
- usawoti, ushukela, uviniga.
Ucezu oluncane lwesibindi (cishe i-200 g) luyagezwa futhi lunqunywe lube yizicucwana. Ngemuva kwalokho zibekwa epanini, zithululelwe ngamanzi nesitshulu kuze kuphekwe.
I-anyanisi inqunywa emasongweni ayisigamu bese ibekwa ku-marinade imizuzu engama-30, elungiselelwe ngesisekelo se-apple cider uviniga, usawoti, ushukela namanzi abilayo.
Phansi kwepuleti elifulethini kwakubeka ungqimba lwe-anyanisi, bese isibindi. Ukubuyisana konke kuhlotshiswe ngembewu yamapomegran avuthiwe.
Enye isidlo esihlwabusayo nesinempilo yohlobo 2 sikashukela sizoba isaladi yenkukhu. Ilungiselelwe ngesisekelo sika-anyanisi oluhlaza (amakhalori nge-100 g - 41, ama-carbohydrate - 8,5, GI - 10), i-apula (45/11, 30), ibele yenkukhu ebilisiwe (160/0), ukhukhamba omusha (15 / 3.1 / 20) , upelepele wensimbi (25 / 4.7 / 10) neyogathi yemvelo (45 / 3.3 / 35).
Ukupheka isidlo esinjalo kulula. Ukuze wenze lokhu, bhula ama-apula kanye namakhukhamba bese uwagcobhoza ku-grater, usike upelepele ube ngama-cubes, usike inkukhu ibe yimichilo. Ngemuva kwalokho zonke izakhi zinosawoti, zifakwe nge yoghur bese zihlanganiswa.
Ngaphezu kwalokho, inkukhu yesifo sikashukela ingapheka abanesifo sikashukela. Ukuze wenze lokhu, udinga imikhiqizo elandelayo:
- isifuba senkukhu (amakhalori ayi-160, ama-carbohydrate - 0, GI - 0);
- upelepele wensimbi (25 / 4.7 / 10);
- anyanisi (41 / 8.5, GI-10);
- izaqathe (34/7/35);
- imifino nosawoti.
I-Fillet idluliswa nge-grinder yenyama. Inyama egayiwe iyasawoti, bese kwakheka amabhola amancane kuyo.
Amabhokisi enyama afakwa esitsheni sokubhaka, lapho kuthelwa khona umhluzi omncane noma amanzi. Ngemuva kwalokho bakhuthala kuhhavini cishe imizuzu engama-40.
Yiziphi izitsha zenyama ezingadonswa yisifo sikashukela kuvidiyo kule ndima.
