Isifo sikashukela, isimo esibalulekile sempilo enhle ukukondleka okufanele. Ukudla okulinganiselayo kukuvumela ukuthi ulawule izinga le-glycemia noma ngaphandle kokuthatha izidakamizwa ze-hypoglycemic.
Ngakho-ke, kwimenyu yansuku zonke yomuntu ephula i-carbohydrate metabolism, izithelo, imifino nobhontshisi kufanele kube khona.
Izinhlobo eziningi zomndeni zingezomndeni we-legume; eziningi zazo zilungele abantu.
Izinhlobo ezithandwayo yithanga, ubhontshisi no-soya. Kepha kungenzeka yini ukuthi udle imifino enesifo sikashukela sohlobo 2, futhi uma kunjalo, asiza kanjani?
Izici ezinhle nezingalungile zama-legumes zabanesifo sikashukela
Izazi ze-Endocrinologists ziyaqiniseka ukuthi ubhontshisi, i-soy noma i-peas ziyasiza kuma-glycemia okungapheli ngoba asebenza njengomthombo wamaprotheni wemifino. Kubantu, isifo sikashukela siyinto ebalulekile, ngoba azivunyelwe njalo ukudla ukudla okuvela ezilwaneni.
Ubhontshisi wesifo sikashukela nawo ubalulekile ngoba aqukethe imicu ekhethekile eyehlisa izinga le-cholesterol embi, enomthelela ekuthuthukeni kwezinkinga zesifo sikashukela kusenesikhathi. Enye into ebalulekile etholakala kuma-chickpeas, amantongomane noma uphizi oluhlaza yi-molybdenum. Ifaka amandla amagciwane atholakala emikhiqizweni eminingi esitolo.
I-fiber kanye nama-pectin asusa usawoti osindayo emzimbeni. Izitshalo ezivela emndenini we-legume ziqeda ukuvuvukala futhi zibe nethonya lokungaboni.
Ngaphezu kwakho konke ekwakhekeni kwamagwala kukhona:
- amavithamini B, A, C, PP;
- ama-carbohydrate;
- ama-enzyme;
- ama-amino acid.
Ngokuphathelene nama-carbohydrate, ubhontshisi nethanga kuqukethe izinhlobo zokugaya kalula. Ngokulahla kwabo, inani elincane le-insulin liyadingeka. Futhi, le mikhiqizo, ngenxa yokuqukethwe okuphezulu kwefiber yokudla, yehlisa ukumuncwa kwama-carbohydrate, okukuvumela ukuthi ugcine izinga le-glycemia livamile.
Inkomba ye-glycemic of ubhontshisi incane, oku kungenye inzuzo yemikhiqizo. Lokhu kusho ukuthi ngemuva kokusetshenziswa kwabo ngeke kube nokugxuma okuqinile kushukela wegazi.
Kepha ukuze ama-legumes kushukela abe umkhiqizo owusizo ngempela, kubalulekile ukuyisebenzisa kahle. Ngakho-ke, lapho kungekho khona ubunzima nezisindo ngokweqile ngosuku, kwanele ukusebenzisa cishe amagremu ayi-150 kabhontshisi.
Indlela yokupheka oyithandayo ukupheka. Ngemuva kwakho konke, ubhontshisi ongaphekiwe noma peas zingaba nobuthi ekwakhekeni kwazo.
Okubi ngobhontshisi kungukuqukethwe kwama-purine kuzo, kuyingozi ku-nephritis ne-gout. Le mikhiqizo isetshenziswa ngokuqapha ku:
- i-thrombophlebitis;
- izifo ezithathelwanayo zomgudu wesisu;
- ukuhamba kwegazi okunganele;
- izifo ze-gallder;
- ukwephulwa kwamanyikwe.
Ukuze uqunjelwe, i-colitis kanye ne-flatulence, uphizi, ubhontshisi kanye no-lentilidi kufanele kulahlwe. Kulesi simo, ngeke zibe nanzuzo, kepha zizothuthukisa kuphela isimo esibuhlungu sesifo sikashukela.
Kungakho kunconyelwa ukuthi ubonane nodokotela wezengqondo ngaphambi kokusebenzisa ubhontshisi.
Ubhontshisi
Ukwakheka kwamakhemikhali kabhontshisi kungahluka ngokuya ngokuvuthwa kanye nezinga lokumiswa kwezimbewu. Isibonelo, ubhontshisi obilisiwe uphezulu kakhulu kumakhalori - ama-350 Kcal ngamagremu ayi-100. Kepha okusanhlamvu kuqukethe amaprotheni (24 g), amafutha (2 g), amanzi (12 g), i-magnesium (150 g), ama-carbohydrate (60 g), calcium (140 g).
Okuqukethwe kwekhalori kabhontshisi oluhlaza kungaphansi kakhulu - ama-35 Kcal ngamagremu ayi-100, kanti okuqukethwe kwe-carbohydrate kungama-7-8 amagremu. Kepha imbewu engavuthiwe ayinazo zonke izakhi zomkhondo namavithamini. Futhi ekwakhekeni kwazo kukhona ama-lectins akhuthaza ukucokisa ukudla.
Ngaphambi kokupheka, ubhontshisi ongavuthiwe kufanele ufakwe emanzini amahora angama-8-10. Ngemuva kwalokho izinto ezinobuthi nama-oligosaccharides azophuma kuwo, zidale ukwakheka kwegesi.
Inkomba ye-glycemic of ubhontshisi iyahlukahluka ngohlobo lwayo, izinga lokuvuthwa nendlela yokulungiselela:
- i-leguminous - 15;
- mhlophe - 35;
- obomvu - 24.
I-GI ephezulu kakhulu kunobhontshisi obhontshisiwe (74), ngoba kufakwa ushukela kubo. Ngakho-ke, isidlo esinjalo sohlobo 2 sikashukela akufanele sidliwe.
Umthwalo we-Glycemic uyinkomba ebalulekile yesifo sikashukela. Lokhu kungumsebenzi wenani lama-carbohydrate atholakalayo nokudla kwe-GI. Izinga eliphakeme le-GN, liphezulu izinga le-hypoglycemia kanye nomphumela we-insulinogenic wokudla. Umthwalo we-glycemic of ubhontshisi umane, uphansi, okuyinzuzo engenakuqhathaniswa yomkhiqizo.
Isifo sikashukela, amaqabunga obhontshisi asetshenziswa kakhulu. Imithi evela kubo ingalungiswa ngokuzimela noma ithengwe ekhemisi i-infusions eyenziwe ngomumo noma igxile.
Ngokupheka okuzimele, kungakuhle ukuthi usebenzise ama-pods atshalwe ezindaweni ezihlanzekile zemvelo. Ukuze ulungiselele i-decoction, thatha amagremu angama-25 amaqabunga aqhekeziwe, uwafafaze ngo-1000 ml wamanzi bese ubilisa amahora ama-3 emlilweni ophansi.
Lapho amanzi ebilisa uhhafu kumhluzi, engeza amanzi kumthamo we-1 litre. Umuthi uthathwa phakathi nosuku ngaphambi kokudla, uhlukanisa umuthi izikhathi ezi-3-4. Isikhathi sokwelashwa sifinyelela ezinsukwini ezingama-45.
Kukhona enye indlela yokulungiselela amaphiko obhontshisi kushukela:
- izinto ezingavuthiwe ezomile (75-100 g) zibekwa endaweni eyi-thermos igcwalisa amanzi abilayo ayi-0,5;
- konke kufakwa amahora ama-12;
- ukumiliselwa kuyahlungwa bese kufakwa endaweni emnyama izinsuku eziningana;
- umuthi uthathwa ngaphambi kokudla amahlandla amane ngosuku, ama-millilitha.
Peas
Kungumkhiqizo wenkomba ye-glycemic ebalulekile ephansi. Ngakho-ke, ngesifo sikashukela, imbewu eluhlaza idliwe ngezindlela ezihlukile (ezintsha, ezomisiwe) futhi zonke izinhlobo zezitsha zilungiswa kusuka kubo (okusanhlamvu, amasobho, amasaladi).
Uma kuqhathaniswa nobhontshisi, ukwakheka kwamakhemikhali kaphayini kwehlukile. Ngakho-ke, okuqukethwe kwekhalori komkhiqizo kungama-80 Kcal ngamagremu ayi-10. Kodwa-ke, iqukethe inani elincane lama-carbohydrate namaprotheni yemifino.
Inkomba ye-glycemic yamapheya amasha ingu-50, kuthi leyo yamathile owomile ingama-25. Umthwalo wethanga le-glycemic luluhlaza ungu-5.8.
Kuyaphawuleka ukuthi peas kunciphisa i-GI yokudla okudliwayo nakho. Lokhu kusiza ukuvimbela ukwenzeka kwe-glycemia eyenzeka ngemuva kokudla kakhulu ama-carbohydrate.
Amandiya acebile ngamavithamini nangamaminerali ahlukahlukene:
- A, C, B;
- zinc, phosphorus, potassium, iron, magnesium, calcium.
Amakhesi owomile aqukethe isitashi esiningi, esandisa okuqukethwe kwaso ikhalori. Kepha phambi kwezifo ze-gastrointestinal kanye ne-urolithiasis, ukusetshenziswa komkhiqizo kufanele kushiywe.
Njengoba unesifo sikashukela, kwesinye isikhathi ungadla uphizi lwamakhekhe, ngoba le ndlela yokuvuna ikuvumela ukuthi ulondoloze izinto eziningi ezizuzayo kumkhiqizo. Kepha kungcono ukudla ubhontshisi abasha. Ebusika, izingxenye ezincane zezitsha ezivela okusanhlamvu okwomile nokufriziwe ziyavunyelwa.
Esikhathini sikashukela, kunconywa ukuthi kudliwe ama-chickpeas ahluma. Inamanani amaningi amavithamini, i-selenium, i-zinc, i-manganese.
Le nhlobonhlobo yamapheya inokunambitheka okune-nati okunempilo. Imbewu nayo inenkomba ye-glycemic ephansi engama-30, kanti umthwalo wayo we-glycemic uyintathu.
Kodwa-ke, amaphuphu abangela ukwakheka kwegesi, okungavumeli ukuyidla ngezifo zepheshana lesisu.
I-Soybean
AmaSoya abhekwa njengezindawo zemvelo zenyama. Lokhu kungenxa yokuqukethwe okuphezulu kwamaprotheni (50%), izinto eziningi zokulandela umkhondo, amavithamini e-B namafutha acid (linolenic, linoleic) kuzo. Inkomba ye-glycemic ye-soybean ingu-15, umthwalo we-glycemic ngu-2.7.
Kepha yize kunesisindo sezimfanelo ezinhle zomkhiqizo, akunakwenzeka ukuyisebenzisa ngamanani amakhulu. Ngakho-ke, ama-protease inhibitors anciphisa ukusebenza kwamanyikwe, okubangela i-hypertrophy, futhi ama-lectin angavumeli ukuthi izinto ze-mucous zingene emathunjini.
Namuhla i-soy esefomini yayo emsulwa ayivamile ukusetshenziswa. Imvamisa, imikhiqizo ehlukahlukene ilungiswa kusuka kuyo:
- namathisela;
- uwoyela;
- ubisi (olungiselelwe kusuka ezinhlanzini zesoya);
- usawoti (soy Fermentation);
- inyama (eyenziwe ngofulawa we-soy);
Ushizi weTofu uphinde ulungiswe kusuka kubisi lwe-soya usebenzisa ubuchwepheshe obufana nokulungiswa koshizi obisi omuncu. I-tofu yakudala, enombala omhlophe nokugcwala okugcwala kakhulu, ilusizo kakhulu kwabanesifo sikashukela. Ukusetshenziswa njalo kwoshizi we-soy kusebenze ukukhiqizwa kwe-insulin yomuntu, kuvuselela ama-pancreas, kusheshise izinqubo ze-metabolic, kuvimbela ukukhula kwezinkinga zenhliziyo, kuvikela izinso nesibindi.
Izindlela zokulungiselela izinhlobonhlobo zabanesifo sikashukela
Ukuze uthole i-glycemia engapheli, kuhle ukudla isaladi enama-Limoges ubhontshisi. Ukuyilungiselela, uzodinga ubhontshisi omhlophe (100 g), u-anyanisi ezimbili, isanqante esisodwa, iparsley nosawoti, iminqumo eyi-10, uwoyela womnqumo (10 g), uviniga onongiwe (10 ml).
Ubhontshisi ofakwe amahora amabili emanzini afudumele. Ngemuva kwalokho iyakhanywa, igcwaliswe ngamanzi abandayo, ifakwe esitofini futhi ilethwe ngamathumba phezu kokushisa okuphansi. Ngemuva kokubilisa, ubhontshisi uyakhishwa emlilweni, amanzi akhishwe futhi, bese ubhontshisi uthululwa ngamanzi abilayo.
I-parsley ehlanganisiwe, izaqathi, u-anyanisi ufakwa kubhontshisi futhi konke kudonswa kuze kuphekwe. Ubhontshisi uphonswa kwi-colander, enosawoti, enongwe ngamafutha omnqumo nangviniga. Isitsha esiqediwe sihlotshiswe ngamasongo anyanisi neminqumo.
Okunye ukudla okumnandi kwabanesifo sikashukela kuzoba "yiChickpeas ngeSpanishi." Ukuyilungiselela uzodinga:
- anyanisi owodwa;
- bran nefulawa (1 isipuni);
- i-chickpeas (300 g);
- iwayini elimhlophe (50 ml);
- usawoti, upelepele, uwoyela we-olive (ukunambitha).
Ama-peas aseTurkey amanzi amahora angu-8. Chop u-anyanisi nesitshulu nebhotela nefulawa epanini, uvuse. Okulandelayo, kufakwa iwayini, uphizi, amanzi, upelepele nosawoti lapho. Ngemuva kokubilisa, ipani ligotshwe ngesembozo, futhi wonke athela phezu kokushisa okuphansi isikhathi esingaba amahora amabili.
Isidlo se-Lentil ngesinye isidlo esingathathwa yisifo sikashukela. Ukuyipheka uzodinga i-lentil (500 g), izaqathe (250 g), u-anyanisi ezimbili, upelepele, iqabunga le-bay, ugalikhi nosawoti ukunambitha.
Izimbali zemifino nemifino ebunjiwe ithululelwa ngamanzi (2,5 l), ibilisiwe amahora amathathu, ivuselele njalo. Ekupheleni kokupheka, izinongo nosawoti kufakwa ku-chowder. Izinongo eziwusizo kakhulu zeshukela ushukela onsomi omnyama, i-turmeric, i-ginger.
Futhi ngesifo sikashukela, ungapheka i-pea jelly. Ukuze wenze lokhu, udinga ufulawa kusuka ku-peeled peas aphuzi, obhekwe ngamanzi.
Ingxube ingezwa emanzini abilayo kasawoti ngesilinganiso esingu-1: 3. I-Kissel iphekwe emlilweni ophansi imizuzu engama-20.
Izitsha ezilungiselelwe zigcotshisiwe ngamafutha zemifino, emva kwalokho i-jelly eshisayo ithululelwa kuzo bese ulinda kuze kube yilapho ziqina ngokuphelele. Amakhanda amabili anyanisi aqoshiwe futhi athosiwe. Ijeli leqhwa lisikiwe libe yizicucu, futhi ngaphezulu kwalowo nalowo wabo abeke u-anyanisi othosiwe, athela konke ngamafutha omnqumo.
I-pea fritter ene-apula ingenye indlela engandile yabaneshukela. Ukuze ubalungiselele uzodinga:
- ufulawa wethanga (40 g);
- ama-apula (20 g);
- ufulawa kakolweni (20 g);
- imvubelo (10 g);
- amanzi (1 inkomishi);
- usawoti.
Imvubelo ichithwa emanzini afudumele anosawoti. Ngemuva kwalokho kufafazwa ukolweni nofulawa wethanga lapho.
Konke kuxutshwe kuze kutholakale ukungaguquguquki okuphelele futhi kubekwe imizuzu engama-60 endaweni efudumele. Ngemuva kwesikhathi esabelwe, i-apula elichotshoziwe liyengezwa kusisindo futhi libhakwe njengama-pancake.
Isazi sevidiyo esikulesi sihloko sizokhuluma ngezinzuzo kanye nokulimala kwama-legumes.
