Kuhlobo 2 sikashukela mellitus, inhloso eyinhloko yokwelashwa ukubuyisa izinqubo ze-metabolic ezingalungisiwe nokwenza izinga le-glycemia lifane. Bonke abanesifo sikashukela kufanele babheke ngokucophelela ukudla kwabo, basuse ama-carbohydrate asheshayo kuyo.
Ukudla komuntu onesifo sikashukela kufanele kube nemikhiqizo enokuqukethwe okungenani kwama-carbohydrate, amaningi amaminerali kanye namavithamini. Ukulandela imithetho enjalo akulula ngaso sonke isikhathi, ngoba udinga ukwazi ukwakheka, okuqukethwe kwekhalori kanye nenkomba ye-glycemic yomkhiqizo ngamunye.
Abanesifo sikashukela baphoqelelwa ukuba bakhethe ngokucophelela umkhiqizo ngamunye wemenyu yansuku zonke. Ngakho-ke, bazama ukukucebisa ngokudla komsuka wezitshalo (iklabishi, i-zucchini, utamatisi, upelepele). Kepha kungenzeka yini ukuthi udle ama-turnips wesifo sikashukela sohlobo 2?
Ukwakheka nezakhiwo eziwusizo zama-turnips zabanesifo sikashukela
Isitshalo sezimpande sibalulekile ukwephula i-carbohydrate metabolism iqiniso lokuthi iqukethe i-carotene. Le nto isekela iningi lezinqubo emzimbeni, kufaka phakathi i-metabolism.
I-Turnip yesifo sikashukela kumele idliwe ngoba inamavithamini amaningi we-B (B6, B1, B5, B2), kufaka phakathi i-folic acid. Namanje emifino kukhona amavithamini PP no-K, futhi ngokuya ngesilinganiso sevithamini C, i-turnip ingumholi uma uyiqhathanisa nama-radishes nezithelo zikawolintshi.
Futhi, i-turnip yesifo sikashukela iyasiza ngoba iqukethe isisindo sezinto ezilandelwayo nezinye izinto ezizuzisayo:
- iodine;
- i-fiber;
- phosphorus;
- i-magnesium
- usawoti we-potassium.
Njengoba kune-sodium esithelweni sezimpande, ingadliwa ngaphandle kukasawoti, okubalulekile kwabanesifo sikashukela. Ama-calorie turnips angama-28 kcal kuphela ngamagremu ayi-100.
Inani lama-carbohydrate emkhiqizweni angama-5.9, amaprotheni - 1.5, amanoni - 0. Inkomba ye-glycemic yemifino eluhlaza ingama-30.
Ngenxa yokwakheka okuhle kwe-turnip kushukela kunemiphumela eminingi yokupholisa. Ijusi layo linomphumela wokuthula futhi we-analgesic, futhi ukusetshenziswa kwayo njalo kuvimbela ukuthuthukiswa kwezinkinga zesifo sikashukela ezihambisana nokuphazamiseka ekusebenzeni kwenhliziyo nemithambo yegazi.
Uma unama-turnips, ungafinyelela ukwehla okungaguquki kashukela wegazi nokulawula okuzinzile okulandelayo kwe-glycemia. Ngenxa yokuthi lesi sitshalo sichitha i-calculi, ukusebenza kwezinso kuyathuthuka.
I-Turnip kulolu hlobo lwesibili sikashukela nohlobo lwe-1 sikashukela nayo iyanconywa ngoba iyasiza ukulwa nesisindo ngokweqile. Ngokwezibalo, ama-80% abantu abanesifo sikashukela esingathembele kwe-insulin bakhuluphele.
Isitshalo sezimpande siyasebenziseka kwabanesifo sikashukela asebekhulile, ngoba sigcina i-calcium emathanjeni amathambo, sinomphumela we-diuretic and antimicrobial. Kwaphinde kwatholakala ukuthi lo mkhiqizo unomphumela omuhle ezenzweni zokugaya ukudla.
Kepha kwezinye izikhathi, ama-turnips for sikashukela kungenzeka angabi lusizo. Ukuxhumana kokusetshenziswa kwaso yile:
- izifo zamathumbu nesisu;
- cholecystitis engapheli;
- izifo zesistimu yezinzwa ephakathi;
- isifo sokusha kwesibindi
Ngokuqapha, ama-turnips kufanele adliwe yiziguli esezikhulile, abesifazane abanesifo sikashukela sokukhulelwa nezingane.
Lezi zigaba zabantu zisengozini yokuthola ukusabela okungazelelwe komzimba ngemuva kokudla izitshalo eziyimpande.
Ungayikhetha futhi uyipheke kanjani ama-turnips
Lapho ukhetha i-turnip, kubalulekile ukunaka ukuqina kwayo (kanzima nokuthinta) nombala, okufanele ube yunifomu. Phezu kwesibeletho akumele kube yizindawo ezithambile, uphawu noma ukonakala okubonisa ukulimala kwemifino.
Abantu abanesifo sikashukela bavunyelwe ukudla ama-turnips wesizini, athengiswa ezitolo zemifino ezinikezela ngemibhalo eqinisekisa ikhwalithi yomkhiqizo. Ungayigcina esiqandisini noma endaweni emnyama epholile, kepha impilo yamashalofu yomkhiqizo ngeke isadlula izinsuku ezingama-3-4.
Ukulondolozwa kwezakhi zomzimba ngesikhathi sokuqandisa kuyinzuzo engenakuqhathaniswa yama-turnips. Lokhu kukuvumela ukuthi uqoqe kuwo unyaka wonke. Isitshalo sezimpande sinezindlela zokunambitha ezimnandi, ngakho-ke siyasetshenziswa lapho kulungiswa izitsha ezahlukahlukene, kusuka kusaladi kuya kuma-dessert.
Enye itheniphu ibalulekile ngoba ithatha indawo yamazambane. Abantu abaningi bathanda ukudla imifino yezimpande ngendlela yabo eluhlaza, kepha ukusetshenziswa kabi komkhiqizo omusha kungadala usizi esiswini nasekuthambekeni.
Imifino yezimpande ebilisiwe noma ebhakwe ingashintsha imenyu kakhulu futhi idambise umthwalo emzimbeni.
I-Endocrinologists incoma ukudla itheniphu ebhakwe, ehlanza umzimba futhi ibuye isebenze ngokwejwayelekile ukusebenza kwezitho nezinhlelo zayo.
Ungayipheka kanjani i-turnips yesifo sikashukela?
Izindlela zokupheka zihlukahlukene kakhulu. Njengoba imifino yezimpande ebhakwe ilusizo kakhulu kwisifo sikashukela sohlobo 2, kufanele ufunde ukuthi ungayipheka kanjani.
Ukuze ulungiselele isidlo eseceleni esisebenzayo, ama-turnips akhanywa bese efakwa esitsheni sokubhaka. Lapho-ke inkomishi yamanzi iyafakwa bese isitsha sibekwa kuhhavini kuze kube yilapho isivuno sezimpande sithamba.
Lapho itheniphu selipholile, liqunywa libe izicucu ezondile. Emkhiqizweni engeza u-anyanisi oqoshiwe, upelepele, usawoti, uthele ngaphezulu kwamafutha zemifino ufafaze ngamakhambi oqoshiwe.
Ungaphenduki ukunambitheka okubilisiwe okungatheni, lapho ungenza khona amazambane abunjiwe. Ukuze wenze lokhu, lungiselela:
- itheniphu (izingcezu ezi-5);
- amaqanda (izingcezu ezi-2);
- uwoyela we-olive (1 isipuni);
- izinongo (upelepele omnyama, amakhambi, usawoti).
I-Turnip inqunywa ku-cubes bese ibiliswa kusawoti kuze kube yilapho ithamba. Ngemuva kwalokho amanzi ayakhanywa, futhi isivuno sezimpande sichobozwe noma siphazanyiswe yi-blender.
Okulandelayo, engeza uwoyela, amaqanda, usawoti, upelepele ukunambitha lapho bese uxuba konke kahle. I-Puree isakazeka efomini elinamafutha bese ubhaka imizuzu engaba ngu-15 kuhhavini. Kungadliwa ngokwahlukana noma kusetshenziswe njengesitsha esisehlangothini senhlanzi nenyama.
Isaladi ye-Turnip yasendulo iyindlela elula futhi enambithekayo engadingi amakhono obuciko nokuchitha isikhathi. Ukuyilungiselela, uzodinga isivuno sezimpande (izingcezu ezi-4), uwoyela wemifino (isipuni 1), usawoti, izinongo, u-anyanisi owodwa.
Ama-turnips ahlanhliwe nakhonkolo ayashiswa. Bese u-anyanisi oqoshiwe. Izithako zixutshwe, zifakwe ngamafutha nezinongo ezifakiwe. Kungcono ukudla isaladi kungakapheli amahora amabili ulungiselele, ukuze amavithamini namaminerali amaningi angena emzimbeni.
Kunendlela engajwayelekile ngokwengeziwe yokwenza isaladi ye-turnip. Ukuze wenze lokhu, uzodinga:
- isivuno sezimpande (izingcezu ezi-2);
- isanqante esisodwa esikhulu;
- amakhanda amabili ama-kohlrabi;
- iparsley;
- uwoyela we-olive (2 wezipuni);
- usawoti othile;
- ujusi kalamula (1 isipuni).
Yonke imifino i-grated ku-grater ehlanganisiwe futhi ihlanganiswe ne-parsley eqoshiwe. Isaladi lifakwa usawoti, lifafazwe ngamafutha omnqumo bese lihlanganiswa futhi.
Okunye futhi okwenziwe kuma-turnips yi "Sigic vinaigrette", efaka isithako esiyinhloko, amazambane, u-anyanisi obomvu, ama-beet, izaqathe, imifino. Isiqephu esisodwa semifino ngayinye sizokwanela Ngisadinga iklabishi (ngocwecwe), uphizi osemncane, uwoyela wemifino, usawoti, amakhambi, upelepele.
Imifino ehlutshiwe uthathe izingcezu ezibekwe ukupheka ezimbizeni ezihlukile. Ngenkathi zisalungiswa, ungenza ukukhetha i-dill, iparsley no-anyanisi.
Imifino ebilisiwe inqunywa ku-cubes, ixutshwe futhi ifakwe ngamafutha. Ngemuva kwalokho zonke izithako zihlanganiswa esitsheni esikhulu bese zihlanganiswa. Ngaphambi kokukhonza, isitsha sihlotshiswe ngeparsley nethanga oluhlaza. I-Vinaigrette yesifo sikashukela idliwa kangcono kwasemini.
Enye indlela yokwenza ukudla okulula kwabanesifo sikashukela isaladi enama-turnips no-ukhilimu omuncu. Izithako ezidingekayo lapho kusenziwa amalungiselelo ama-tofu noma ushizi we-Adyghe (100 g), imifino enezimpande (200 g), amaqabunga e-ulethisi (60 g), ukhilimu omuncu (120 g), usawoti, amakhambi.
I-Turnip noshizi zifakwa ku-grated, kuhlanganiswe no-ukhilimu omuncu, okunosawoti bese kubekwa nge-slide. Phezulu indishi efafazwe ngamakhambi oqoshiwe.
Futhi, abanesifo sikashukela bangaziphatha isaladi ye-apula. Ukuyilungisa, udinga ukuyilungiselela:
- itheniphu (150 g);
- ama-apula (125 g);
- izaqathe (70 g);
- uphizi oluhlaza okheniweyo (60 g);
- ukhilimu omuncu (150 g);
- amahlamvu ulethisi (50 g);
- usawoti.
I-Apple, izaqathe kanye nama-turnips anqunywa aba izicucu mncane. Ngixuba yonke into no-ukhilimu omuncu, ngiyisakaze, ngithulule ukhilimu omuncu phezulu. Isitsha sihlotshiswe ngethanga elincanyana kanye nosawoti.
Ungenza futhi isaladi elimnandi kusuka kuma-turnips. Ukuze wenze lokhu, lungisa ithini lamapheya, ama-apula, ama-turnips, i-kiwi, ithanga (i-200 g ngalinye), isigamu selamula kanye ne-fructose (1 isipuni).
Ama-Turnips nezithelo anqunywa ku-cubes noma izingcezu, afafazwe ngejusi kalamula futhi kuxutshwe. Uma ufisa, isaladi ingathululelwa ngeyogathi engenawo fat ngaphandle koshukela.
Izindlela zokupheka ze-Turnip azikhawulelwe ekudleni okulula kanye nezitsha eziseceleni, nazo zingabiliswa. Ukuze wenze lokhu, udinga imifino ephuzi aphuzi kanye izaqathe ngamanani alinganayo, usawoti, amanzi kanye nopelepele obomvu oshisayo.
Imifino igezwa kahle ngaphansi kwamanzi abandayo bese ihlutshiwe. Izithelo ezinkulu zinqunywa ezingxenyeni ezingama-2-4.
Ukuze ulungiselele i-brine, ubilise amanzi ngosawoti. Lapho iphola, imifino yezimpande kanye nepelepele obomvu kubekwa esitsheni engxenyeni engaphezulu.
Ngemuva kwalokho konke kuthululelwa nge-brine elungiselelwe ukuze uketshezi lumboze ngokuphelele imifino. Uma kunesidingo, umthwalo ungabekwa ngaphezulu kwesitsha.
Isitsha sibekwe endaweni epholile, emnyama izinsuku ezingama-45. Ngaphambi kokusetshenziswa, ama-turnips kanye nezaqathe ayahlanzwa futhi asikwe izingcezu.
Ungenza ngisho neziphuzo ezivela emifino yezimpande eziphuzi, ngokwesibonelo, i-kvass. Ukuze wenze lokhu, uzodinga:
- isivuno esikhulu esisodwa;
- 1 ulamula
- amalitha amathathu amanzi;
- i-fructose.
Imifino iyagezwa bese ibekwa esitsheni esigcwele amanzi. Ngemuva kwalokho faka epanini kuhhavini imizuzu engama-40.
Lapho imifino isipholile, ithululelwa ngamanzi ahlanziwe ahlanganiswe nejusi kalamula ne-fructose. Isiphuzo esinjalo sigcinwa kangcono esitsheni sokhuni, futhi singadliwa ngokushesha ngemuva kokulungiswa.
Imifino eluhlaza yezimpande ingadliwa hhayi kuphela ngendlela ebomvu, ebilisiwe noma ebhakisiwe. Kuyasiza ikakhulukazi isifo sikashukela ebhuthini eliphindwe kabili. Isitshalo sezimpande siyahlanzwa, bese kuba isitebhisi kanye nomsila. Umkhiqizo uzofakwa imizuzu engama-23, emva kwalokho ungasizakala ngokuphelele.
U-Elena Malysheva kanye nochwepheshe kule vidiyo ekulesi sihloko bazosho ngezinzuzo nangokulimala kwamajika.
