Etafuleni lemikhosi noma lemihla ngemihla kuhlala kunezitsha zenyama. Kodwa-ke, labo abalandela ekudleni banesikhathi esinzima, ngoba iwundlu noma ingulube yesifo sikashukela ayinconywa.
Isifo sikashukela i-mellitus yisifo "esikhohlisayo", ngoba isikhathi eside kungenzeka singabonakali nganoma iyiphi indlela. Kodwa-ke, ukwelashwa kwalesi sifo kufanele kwenzeke ngendlela ebanzi, kufaka phakathi ukwelashwa ngezidakamizwa, ukondleka okhethekile nokuzivocavoca umzimba.
Noma kunjalo, inyama kufanele ifakwe kunoma yikuphi ukudla, ngoba ingumthombo wamaprotheni, ama-carbohydrate nezinye izinto eziwusizo. Ngakho-ke, kunengqondo ukuqonda ukuthi kungenzeka yini ukudla ingulube, inyama yenkomo nezinye izinhlobo?
Ungayidla kanjani inyama?
Ukusetshenziswa okuyikho kwemikhiqizo yenyama neyenyama kuqinisekisa ukusebenza okujwayelekile kwepheshana lesisu. Isifo sikashukela akufanele sithathe ukudla okunamafutha, ngoba lokho kudla kuzothinta kabi ukugxila kwe-glucose nempilo jikelele. Ukudla kwalesi sifo kufaka izithelo ezintsha nemifino, okusanhlamvu nokunye ukudla “okulula”.
Okokuqala, udinga ukunaka okuqukethwe kwamafutha womkhiqizo. Isifo sikashukela i-mellitus sivame ukuhambisana nokukhuluphala, ngakho-ke ukudla kudlala indima ebalulekile ekugcineni amazinga e-glucose ajwayelekile kanye nesisindo somzimba esamukelekayo. Kungcono ukunikeza inyama inyama ebunjiwe.
Ngokuphathelene nenani lezitsha zenyama, kufanele ilinganiselwe. Kungcono ukuthi udle kuze kufike kumagremu ayi-150 ngokudla ngakunye, nenyama ingathathwa ingabi ngaphezu kathathu ngosuku.
Lapho ulungiselela izitsha zenyama, inkomba yazo ye-glycemic (GI) nokuqukethwe kwekhalori kufanele ihlolwe. Isikhombi se-GI sibonisa ijubane lokuqhekeka kokudla, okuphezulu - okusheshayo ukudla kuyangenwa, okungafuneki kubantu abatholakala nesifo sikashukela i-mellitus. Amakhalori akhombisa inani lamandla adliwe ngumzimba womuntu kusuka ekudleni.
Ngakho-ke, ukudla okudla ukudla okungezinkinga zesifo sikashukela kufanele kufake ukudla okuphansi kwama-calorie kanye nokudla okuphansi kwe-glycemic.
Ingulube yesifo sikashukela
Ingulube iqukethe izithako eziningi ezibalulekile zabashukela. Ungumnikazi werekhodi ophethe phakathi kwemikhiqizo yezilwane ngosayizi we-thiamine. I-Thiamine (Vitamin B1) ibandakanyeka ekuhlanganiseni kwamafutha, amaprotheni nama-carbohydrate. IVithamini B1 ibalulekile ekusebenzeni kwezitho zangaphakathi (inhliziyo, amathumbu, izinso, ubuchopho, isibindi), uhlelo lwezinzwa kanye nokukhula okujwayelekile. Futhi iqukethe i-calcium, iodine, i-iron, i-nickel, iodine neminye ama-macro- kanye nama-micronutrients.
Ingulube yesifo sikashukela kumele ithathwe ngenani elilinganiselwe, ngoba lo mkhiqizo uphezulu kakhulu kilojoule. Isimo sansuku zonke sifinyelela ku-50-75 amagremu (375 kcal). Inkomba ye-glycemic yengulube amayunithi angama-50, lokhu kuyinkomba yesilinganiso, engahlukahluka ngokuya ngokucutshungulwa nokulungiswa. Ingulube enamafutha aphansi yesifo sikashukela sohlobo 2 ithatha indawo ebalulekile, okubaluleke kakhulu ukuyipheka kahle.
Inhlanganisela enhle kakhulu nengulube udali, upelepele obumnandi, utamatisi, ukholifulawa nobhontshisi. Uma kwenzeka unesifo sikashukela sohlobo 2, kunconywa kakhulu ukuthi ungafaki amasoso ezitsheni zenyama, ikakhulukazi imayonnaise ne-ketchup. Kuzofanela futhi ukhohlwe nge-gravy, ngaphandle kwalokho kuzokwandisa izinga le-glycemia.
Kwisifo sikashukela, ingulube iphekiwe ngendlela ebhakiwe, ebilisiwe noma enziwe ngamakha. Kepha kufanele ukhohlwe ngokudla okuthosiwe ukuze ungalimazi impilo yakho. Ngaphezu kwalokho, akunconywa ukuhlanganisa izitsha zengulube ne-pasta noma amazambane. Le mikhiqizo yinde futhi kunzima ukuyiphula emgodini wokugaya ukudla.
Isibindi sengulube asisizi njengenyama yenkukhu noma yenkomo, kepha uma iphekwe kahle nangesilinganiso esilinganiselwe, inosizo nakwisifo sikashukela. Kungcono ukupheka isibindi ngesifo sikashukela ngendlela ebilisiwe, yize singasetshenziswa futhi silungiselela ukunamathisela. Kwi-Intanethi kunezindlela zokupheka ezithokozisayo zokulungiselela lo mkhiqizo.
Iresiphi yengulube
Usebenzisa ingulube, ungapheka izitsha ezahlukahlukene ezimnandi.
Izitsha ezenziwa kusetshenziswa inyama yengulube zinempilo futhi zinempilo kakhulu.
Kwi-Intanethi ungathola izindlela zokupheka zokupheka kwengulube. Isibonelo, ingulube ebhakwe ngemifino.
Ukuze ulungiselele isidlo, uzodinga:
- ingulube (0.5 kg);
- utamatisi (2 ama-PC.);
- amaqanda (ama-2 ama-PC.);
- ubisi (1 tbsp.);
- ushizi onzima (150 g);
- ibhotela (20 g);
- anyanisi (1 pc.);
- ugarlic (ama-3 clove);
- ukhilimu omuncu noma imayonnaise (3 tbsp.spoons);
- imifino;
- usawoti, upelepele ukunambitha.
Okokuqala udinga ukuyithambisa kahle inyama bese usika izingcezu ezincane. Ngemuva kwalokho ithululelwa ubisi bese ishiyelwa ukuyifaka isigamu sehora emazingeni okushisa asekamelweni. Indishi yokubhaka kumele igcotshwe kahle ibhotela. Izingcezu zenyama yengulube zibekwe phansi phansi kwayo, u-anyanisi usikwe phezulu. Ngemuva kwalokho idinga ukuba pepper kancane nosawoti.
Ukuze ulungiselele ukugcwaliswa, udinga ukuphula amaqanda endishini bese ufaka ukhilimu omuncu noma imayonesi, ushaye konke kuze kube bushelelezi. Ubuningi obumpompo buthelelwa ekhasini lokubhaka, kuthi utamatisi, uthathe izingcezu, ubekwe kahle phezulu. Bese usula i-garlic ku-grater enhle bese ufafaza utamatisi. Ekupheleni, udinga ukufafaza ushizi kashizi zonke izithako. Ishidi lokubhaka lithunyelwa kuhhavini ekushiseni kwama-degrees angama-180 imizuzu engama-45.
Ingulube ebhakiwe ithathwa kuhhavini bese ifafazwa ngama-greens asikiwe. Isitsha sesilungile!
Ukudla Inkukhu Nenkomo
Ngokuxilongwa kwesifo sikashukela i-mellitus sohlobo lokuqala noma lwesibili, kungcono ukulungiselela izitsha zenyama zokudla. Kulokhu, udinga ukuhlala enkukhu, hhayi kuphela i-tidbits, kodwa nokudla okunempilo.
Umzimba womuntu udonsa ngokuphelele inyama yenkukhu, efaka nama-acid amaningi abizwa ngama-polysaturated.
Ngokusetshenziswa okuhleliwe kwenyama yenkukhu, ungafushanisa izinga le-cholesterol, futhi wehlise isilinganiso samaprotheni akhishwa urea. Isimo sezinkukhu nsuku zonke singama-gramu ayi-150 (137 kcal).
Inkomba ye-glycemic ingama-30 kuphela amayunithi, ngakho-ke akubangeli ukwanda kokuhlushwa kwe-glucose.
Ukulungiselela isidlo esimnandi nesinempilo senyama yenkukhu, kufanele ulandele imithetho embalwa elula:
- Qiniseka ukuthi ususa ikhasi elimboza inyama.
- Sebenzisa kuphela abilisiwe, i-stewed, inyama ebhakiwe noma enomusi.
- Isifo sikashukela sikhawulela ukusetshenziswa kwama-broths aqatha futhi acebile. Kungcono ukudla isobho semifino, engeza ucezu lokubhodile olubilisiwe kuyo.
- Udinga ukufaka izinongo namakhambi ngokulinganisa, khona-ke izitsha ngeke zibukhali kakhulu.
- Kuyadingeka ukushiya inkukhu ethosiwe ebhoteni nakwamanye amafutha.
- Lapho ukhetha inyama, kungcono ukuhlala enyokeni encane, ngoba inamafutha amancane.
Inyama ingomunye umkhiqizo wokudla futhi obalulekile kwabanesifo sikashukela. Mayelana nama-gramu ayi-100 (254 kcal) anconywayo ngosuku. Inkomba ye-glycemic amayunithi angama-40. Ngokusebenzisa le nyama njalo, ungafinyelela ukusebenza okuvamile kwamanyikwe nokususwa kobuthi kuyo.
Inyama ibhekwa njengomkhiqizo onenkomba ephansi ye-glycemic, kepha uma uyikhetha, udinga ukwazi ezinye izici. Ukulungiselela kwayo, kungcono ukuhlala ezintanjeni ezinciphile. Akusizi ngalutho ukuhlanza isidlo ngezinongo, nje pepper omncane womhlaba nosawoti kwanele.
Inyama ingaphekwa ngamatamatisi, kepha akufanele wengeze amazambane. Odokotela batusa inyama ebilayo, ngaleyo ndlela balondoloze izinga elijwayelekile le-glycemic.
Ungapheka futhi isobho kanye nomhluzi kusuka kwinyama ebunjiwe.
Ukudla iwundlu ne-kebab
I-Mutton kwisifo sikashukela ayinconywa nakancane, ngoba isidlo esikhethekile asifaki ukudla okunamafutha. Kuyasiza kubantu abangenazo izifo ezinzima. Kunama-203 kcal ngamagremu ayi-100 e-mutton, futhi inkomba ye-glycemic yalo mkhiqizo kunzima ukuyiqonda. Lokhu kungenxa yamaphesenti aphezulu amafutha, athinta izinga likashukela.
Iwundlu phakathi kwezinye izinhlobo zenyama lingumthombo wenani elikhulu le-fiber. Ukuze unciphise ukuhlangana kwefayibha enyameni, udinga ukuyicubungula ngendlela ekhethekile. Ngakho-ke, iwundlu libhakwa kakhulu kuhhavini. Amasayithi ahlukahlukene anikeza izindlela zokupheka ezahlukahlukene zezitsha ze-mutton, kepha okulandelayo kulusizo kakhulu.
Ukuze upheke, uzodinga ucezwana lwenyama, lugezwe ngaphansi kwamanzi ampompela. Ucezu lwewundlu lusakazwa epanini lokushisa. Ngemuva kwalokho ihlanganiswa ngezingcezu zikatamatisi bese ifafazwa ngosawoti, ugalikhi namakhambi.
Isitsha siya kuhhavini, esandulelwa kube ngama-200 degrees. Isikhathi sokubhaka inyama sisukela ehoreni elilodwa nesiqingatha kuya emahoreni amabili. Ngasikhathi sinye, kumele iniselwe ngamafutha aphezulu ngezikhathi ezithile.
Cishe wonke umuntu uyayithanda i-barbecue, kepha kungenzeka yini ukuyidla lapho umuntu enoshukela? Vele, awukwazi ukuzitika nge-kebab enamafutha, kepha ungayeka inyama enamafutha amancane.
Ukulungiselela i-kebab enempilo nokuxilongwa kwesifo sikashukela, kufanele unamathele kulezi zincomo:
- I-Barbecue kufanele iganwe ngenani elincane lezinongo, ishiye i-ketchup, lwesinaphi kanye nemayonesi.
- Lapho ubhaka kebab, ungasebenzisa i-zucchini, utamatisi kanye nopelepele. Imifino ebhakiwe inxephezela izinto eziyingozi ezikhishwa lapho inyama iphekwe esigxotsheni.
- Kubaluleke kakhulu ukubhaka ama-skeuts phezu kokushisa okuphansi isikhathi eside.
Njengoba sinesifo sikashukela esincike ku-insulin kanye nesifo sikashukela esinga-i-insulin, kuvunyelwe ukudla izoso, kodwa ngamanani alinganiselwe. Into esemqoka ukulandela yonke imithetho yokulungiswa kwayo.
Isifo sikashukela sohlobo 2 sidinga ukwelashwa okukhethekile, ngokungafani neyokuqala, amazinga ashukela ajwayelekile angagcinwa lapho kudliwe ukudla okuyikho futhi kugcinwa indlela esebenzayo. KuWorld Wide Web ungathola zonke izinhlobo zokupheka zokupheka izitsha zenyama, kepha "ngokugula okumnandi" udinga ukuyeka ukusetshenziswa kwenyama ebilisiwe, noma kunjalo ungazithosi futhi ungazidlulisi ngezinongo.
Iziphi izinhlobo zenyama zabanesifo sikashukela eziwusizo ezizotshela uchwepheshe kuvidiyo ekulesi sihloko.
