Ingabe amasoseji kashukela ahlukaniswa njengokuvunyelwe noma okwenqatshelwe?
Wonke umuntu onesifo sikashukela kufanele abhekane nobunzima bokwenza imenyu yokudla efanele. Kungakho, kuvame ukuvela imibuzo mayelana nokuthi kungenzeka yini ukudla izinhlobo ezithile zemikhiqizo yokudla nezitsha.
Ukudla komuntu okujwayelekile ezimweni eziningi kuvezwa ngendlela amasoseji, amasoseji noma amasoseji. Ungabathatha uhambe nabo njenge-snack yomsebenzi noma usuthise ngokushesha indlala yakho lapho ubuyela ekhaya.
Ingabe kuvunyelwe kubantu abanesifo sikashukela sohlobo 2?
Yini okufanele ngiyibheke lapho ukhetha ukudla?
Ukondliwa okufanele kwisifo sikashukela kungenye yezinto ezibaluleke kakhulu ekwelashweni kwenqubo ye-pathological. Ngokwezincomo zomhlaba jikelele, ukunamathela ekudleni okufanelekile kanye nendlela yokuphila esebenzayo (imisebenzi efanele yomzimba) kufanele kusetshenziswe ezigabeni zokuqala zokukhula kwalesi sifo. Ngakho-ke, kuvame ukwenzeka ukugcina ushukela ebangeni lezinkomba ezijwayelekile.
Kunemigomo ethile nezincomo eziphathelene nokulungiswa kwamamenyu nokukhethwa kwemikhiqizo. Ukudla kwesifo sikashukela sohlobo 2 akubeki umkhawulo wokudla kwalolo kudla okuqukethe inani elikhulu lefreyimu yesitshalo namanzi. Imvamisa, lokhu kufaka phakathi imifino (ngaphandle kwamazambane kanye namagamu). Ngenxa yaleli qembu lemikhiqizo, ukusebenza kahle kwamathumbu kuthuthukiswa kakhulu, amavithamini adonswa kangcono futhi namafutha aphukile.
Ukwelashwa kokudla ngokwakhiwa kwe-pathology kuncoma ukunamathela ekunakekelweni kwengxenyeni yezingxenye ezincane. Ngakho-ke, umuntu ngamunye onesifo sikashukela kufanele adle cishe izikhathi ezinhlanu ngosuku, kepha ngasikhathi sinye anciphise inani lokudla elichithwa ngesikhathi. Ngokufanelekile, usayizi okhonzayo akufanele weqe amagremu angamakhulu amabili namashumi amahlanu. Omunye wosizo sikashukela kuzoba amanzi netiye okhalweni lwama-rose, okuzosiza ukuqeda ukoma kwakho, kanye nokunqoba umuzwa "wamanga" wendlala.
Izibalo zezokwelapha zibonisa ukuthi amaphesenti angaphezu kwamashumi ayisishiyagalolunye eziguli ezinesifo sikashukela sohlobo 2 zikhuluphele. Ngaphezu kwalokho, ukukhuluphala kungenye yezizathu zokuthuthuka kwenqubo ye-pathological. Lokhu kungenxa yokuthi ukukhuluphala kuphazamisa inqubo evamile yokukhiqizwa kwe-insulin ye-hormone yi-pancreas, okuholela ekwandeni kweglucose yegazi. Kungakho, isisekelo sokwelashwa kokudla ukusetshenziswa kokudla okunama-kilojoule amancane kunomkhawulo obalulekile wama-carbohydrate angagayeki kanye nenani elikhulu lamafutha.
Amatafula akhethekile wesifo sikashukela nomqondo we-glycemic index yemikhiqizo angasiza ekwakheni imenyu yansuku zonke. Ezigulini ezilashelwa i-insulin, kuzoba wusizo ukujwayelana nolwazi lokuthi iyini iyunithi lesinkwa nokuthi kungani liyadingeka.
Inkomba ye-glycemic yomkhiqizo othize ikhombisa ukukhuphuka kwe-glucose ngemuva kokudliwa. Ngakho-ke, lapho iphakeme le nkomba, ngokushesha ama-carbohydrate angenayo azaphenduka ushukela. Kwabanesifo sikashukela, kubalulekile ukukhetha ukudla okunenkomba encane ye-glycemic.
Endishini eseqediwe, inkomba ye-glycemic yomkhiqizo othile ingashintsha ibheke phezulu ngenxa yokungezwa kwezithako ezahlukahlukene nokwelashwa okushisa. Isibonelo, ukungezwa kwezithelo noma ushukela kukhulisa lesi sibalo.
Ngendlela efanayo, ukucubungula ngaphezulu nokugaya imikhiqizo kusebenza.
I-sausage namasoseji - izinhlobo nokwakheka
I-sausage isoseji eyenziwe ngesisekelo senyama ephekiwe ebunjiwe.
Namuhla, esikhundleni sa-inyama ngendlela yama-soy asetshenziswa kakhulu.
Ngaphambi kokusetshenziswa, kunconywa ukushisa amasosi, okungukuthi, ubilise noma ugcobe.
Namuhla ezitolo ungabona izinhlobo ezahlukahlukene zamasoseji:
- ukudla okudliwayo okwenziwe ngenkukhu ethambile
- amasoseji obisi
- ukuzingela, okuphawulwa ngokuqukethwe kwamafutha amaningi nobukhali, kuyabhema
- ukhilimu
- ham-basedꓼ
- udokotela
- noshizi.
Umehluko phakathi kwemikhiqizo enjalo awugcini ngokunambitheka kuphela, kodwa futhi nokuqukethwe kwekhalori, izinga lokuqukethwe kwamafutha, kanye nobuchwepheshe bokukhiqiza.
Izakhi eziphambili ezakha amasoseji anamuhla yisitashi no-soya. Kukholelwa ukuthi izithako ezinjalo aziphathi izindawo zazo ezizuzisayo hhayi kuphela kubantu abanesifo sikashukela, kodwa nabantu abanempilo. Futhi ngaphansi kwethonya lezithasiselo zokudla ezahlukahlukene kanye nama-flavourings, izindawo zokudla ze-sausage ziwohloka kakhulu.
Imikhiqizo ye-Soy iphakathi kwama-carbohydrate agaya ukudla kalula, okungaholela ekukhuliseni ushukela egazini. Ngaphezu kwalokho, imvamisa okuqukethwe kwama-caloric amasoseji nososeji kusezingeni eliphakeme impela.
Futhi, lapho kudliwa amasoseji, kufanele kucatshangelwe izici ezithile eziningana:
Inani elikhulu lamafutha ahlukahlukene likhona kuzo zonke izinhlobo zamasoseji nososeji.
Ukwakheka kwamandla komkhiqizo kungahle kumelwe kokuqukethwe okuphansi kwama-carbohydrate, kepha ukuba khona kukasawoti kuwo kuthinta izici zokudla okunempilo.
Okuqukethwe kwekhalori okuphezulu kwenza umkhiqizo ungafuneki ukusetshenziswa ngokudla kilojoule ephansi.
Imisebe yeshukela
Kungenzeka yini ukuthi udle amasoseji neminye imvimba ngaphambi kohlobo 1 noma isifo sikashukela sohlobo 2?
Njengoba sekukhonjisiwe ngenhla, ngenxa yokuvezwa kwezinto ezahlukahlukene nokwakheka kwemikhiqizo enjalo, ukusetshenziswa kwabo ekwakheni inqubo ye-pathological akufiseleki.
Enye yezinhlobo eziphephe kakhulu isoseji kadokotela noma sikashukela.
Umkhiqizo onjalo kufanele wenziwe kuphela kusuka kumikhiqizo ye-premium futhi akufanele uqukathe izithasiselo zokudla eziyingozi.
Ukwakheka kwamandla kososi beshukela abanesifo sikashukela kufanele kube sezingeni lama-250 kilocalories ngamagremu ayikhulu omkhiqizo, okuyo:
- Amaprotheni - 12 amagremu.
- Amafutha - 23 amagremu.
- Amavithamini eqembu B ne-PP.
- Landzelela izinto ngesimo sensimbi, i-calcium, iodine, ifosforasi, i-sodium ne-magnesium.
Inkomba ye-glycemic yomkhiqizo iphansi impela - ukusuka kumayunithi angama-0 kuye kwangama-34.
I-sausage ephekiwe yokudla evunyelwe ngesikhathi sokwelashwa kokudla ngenxa yokuthi inenani elincishisiwe lama-carbohydrate kanye nenani eliphansi lamafutha (cishe amaphesenti angama-20-30 wokudla kwansuku zonke).
Ezinye izinhlobo zamasoseji kufanele zigwenywe kushukela, ngoba amagremu ayikhulu emikhiqizo enjalo aqukethe amaphesenti angama-50 kuya kwangama-90 esilinganiso esivumelekile samafutha ngosuku.
Iresiphi yokwenza amasoseji ekhaya
Umkhakha wokudla wanamuhla wenza abantu abaningi, hhayi kuphela abanesifo sikashukela, abaphekela ukudla okuthile bebodwa ekhaya. Lokhu kuzogwema ukufakwa kokungeziwe kokudla okwenziwe ngamakhemikhali nokunambitheka, kanye nokuvikela ekusetshenzisweni kwemikhiqizo esezingeni eliphansi.
Ochwepheshe besifo sikashukela belulekwa ukuba balungiselele amasoseji esifo sikashukela esingazuzisa umzimba futhi asindise ama-spikes ushukela wegazi. Kufanele kubhekwe ukuthi noma amasoseji aphekwe ekhaya kumele adliwe ngenani elilinganiselwe, amagremu angamakhulu amabili ngosuku anele.
Kunezindlela zokupheka ezahlukahlukene zokwenza amasoseji, kodwa ekudleni okunoshukela oneshukela omncane, kufanele unikeze okuthandayo izitsha ezinenani elincane lamanoni. Inketho efanelekile kungaba yinkukhu enamafutha aphansi, enenani elikhulu lamaprotheni kanye nobungako bama-carbohydrate.
Ukwenza amasoseji eyenziwe ekhaya, uzodinga ikhilogremu eyodwa yomkhiqizo wenyama, ingilazi yobisi olunamafutha aphansi, iqanda, usawoti noshukela omncane (cishe amagremu amathathu). Yenza inyama egayiwe yenkukhu, ngoba le nyama idluliswa kabili nge-grinder yenyama. Faka ubisi olulungiselelwe, iqanda, usawoti kanye noshukela kuyo u hlanganise kahle. Ungasebenzisa i-blender ukuthola isisindo esiningi kakhulu.
Njenge-wrapper, ungasebenzisa ifilimu yokunamathela noma umkhono wokubhaka. Faka amasoseji enyama elungiselelwe nengulube bese ucwilisa emanzini abilayo. Inqubo yokupheka ithatha cishe ihora, kanti umlilo kumele wehliswe ukuze amanzi lapho isoseji ilungiselelwe ingabiliki. Kulungele kakhulu ukuthi abanye omama abasemakhaya basebenzise ukupheka kubhavu ovuthayo.
Ngemuva kwesikhathi esibekiwe, umkhiqizo we-sausage ophelile kufanele ushiywe ngaphansi kwamanzi okusebenza cishe umzuzu bese uphola. I-sausage kufanele idliwe ngenani elilinganiselwe futhi ngokuvamisile, ngaphandle kwalokho ngeke kwenzeke ukugwema ukugcwala kushukela wegazi.
Ungapheka kanjani amasoseji ekudleni uzotshela uchwepheshe kuvidiyo ekulesi sihloko.
