Ngohlobo 2 lwesifo sikashukela, kubalulekile ukunamathela ku-carb ephansi, futhi ngesikhathi esifanayo ukudla okulinganiselayo, ngoba umzimba womuntu, ngenxa yalesi sifo, awunawo amavithamini namaminerali. Ukubaluleka kokudla akuyona ukuthi ube ngumphangi wesifo "esimnandi" futhi ugweme imiphumela emibi yomzimba.
Imenyu yesifo sikashukela yakhiwa kusuka kumikhiqizo enenkomba ephansi ye-glycemic (kunetafula elikhethekile). Leli nani libonisa izinga lokuphuza ushukela ngemuva kokudla umkhiqizo othile. Ezigulini ezithembela i-insulin, ngaphezu kwalokho, udinga ukwazi ukuthi ingakanani i-XE (amayunithi wesinkwa) aqukethe ingxenye yokudla ukuze kubalwe umthamo wokujova nge-insulin emfushane noma ye-Ultra-iDemo.
Amaprotheni abantu abanesifo sikashukela ayadingeka ekwakheni okuvamile kwe-insulin ye-hormone. Inani elikhulu kunazo zonke lazo lifakwe ezinhlanzini, futhi kuzoxoxwa ngalo kulendatshana. Le mibuzo elandelayo kuxoxwa ngayo - hlobo luni lwezinhlanzi ezingadliwa uma kunesifo sikashukela, inkomba yayo ye-glycemic, zingaki ngesonto izinhlanzi kufanele zibe khona ekudleni kweziguli, hlobo luni lwezinhlanzi okufanele zidliwe uma zikhuluphele.
Inkomba yezinhlanzi ze-Glycemic
Kwabanesifo sikashukela, ekudleni kwenziwa ngemikhiqizo lapho inkomba ye-glycemic ingeqi amayunithi angama-49. Uhlu lwabo lubanzi, okukuvumela ukuba upheke nsuku zonke izinhlobonhlobo. Ukudla okunenkomba yamayunithi angama-50 kuye kwangama-69 angafakiwe kungaba “isivakashi” esingavamile etafuleni lesiguli. Ngokuxolelwa, kuze kufike kumagremu ayi-150 avunyelwe, hhayi ngaphezulu kwezikhathi ezintathu ngesonto.
Kunemikhiqizo eminingana ene-GI eyingozi (ephezulu), okuyiyunithi engama-70 noma ngaphezulu. I-Endocrinologists iyakwenqabela ukudla ukudla okunjalo, ngoba kukhuthaza ukwanda okukhulu kwe-glucose egazini. Kwezinye izimo, kwenzeka ukuthi inkomba ye-glycemic inyuka - ngokwelashwa okushisa, nangoshintsho ekuvumelaneni komkhiqizo. Noma kunjalo, ngenyama nenhlanzi, le mithetho ayisebenzi. Lokhu kuyasebenza nasekudla kwasolwandle.
Imikhiqizo eminingana ine-GI yama-zero amayunithi - kungukudla kwamaprotheni noma amanoni amaningi. Abantu abanesifo sikashukela, ikakhulukazi labo abakhuluphele ngokweqile, kufanele bangafaki ukudla okunamafutha ekudleni, ngoba kunomthelela ekwakhekeni kwama-deposits wamafutha futhi kuqukethe inani elikhulayo le-cholesterol embi.
Izinhlanzi ezinesifo sikashukela kufanele zikhethwe ngokuya ngale mibandela elandelayo:
- okuqukethwe okuphansi kwekhalori;
- isilinganiso se-glycemic ephansi.
Ithebula le-GI libonisa ukuthi noma yiziphi izinhlobo zezinhlanzi zinenkomba ye-zero, eyenza lula umsebenzi wokuzikhethela. Iziguli kufanele zidle izinhlobo ezinenhlanzi ephansi.
Yikuphi izinhlanzi okufanele uzikhethe
Izinhlanzi nohlobo 2 lwesifo sikashukela ziyimiqondo evumelana ngokuphelele. Lesi sigaba semikhiqizo sibalulekile kwimenyu yeziguli, ngoba siqukethe kalula amaprotheni wokugaya ukudla kanye nezinto eziningi ezilusizo ezihilelekile cishe kuyo yonke imisebenzi yomzimba.
Njengoba kuchaziwe ngaphambili, kubalulekile ukunakekela ukusetshenziswa kwezinhlanzi ezinamafutha aphansi. Kodwa-ke, abaningi banombuzo - kungenzeka yini ukuthi udle izinhlanzi ezinamafutha? Impendulo engalingani inguyebo, kodwa kuphela ngokulinganisela futhi hhayi ngaphezu kwesonto elilodwa.
Into ekhona ukuthi inhlanzi ebomvu enamafutha abilisiwe futhi enosawoti iqukethe i-Omega-3 fatty acid (leyo ese uwoyela wezinhlanzi), ebhekene nokulingana okujwayelekile kwamahomoni. Uma kanye ngeviki udla amagremu angama-300 omkhiqizo onjalo, bese usuthisa isidingo samasonto onke somzimba wale nto.
Uhlobo lwenhlanzi enamafutha evunyelwe enesifo "esimnandi":
- isalimoni;
- isalimoni epinki;
- i-sturgeon;
- haddock;
- i-mackerel yamahhashi;
- pollock.
Izinhlanzi ezihlanganisiwe azikwazi ukubizwa ngokuthi umkhiqizo owusizo, ngoba zivame ukufaka ushukela futhi zisebenzisa uwoyela wemifino omningi kakhulu. Ubisi lwezinhlanzi zesifo sikashukela luye lwenqatshelwe ama-endocrinologists, ngenxa yomthwalo kumanyikwe.
Izinhlanzi ezinosawoti zingadliwa ngamanani amancane - kusiza ukubambezela ukuqedwa kokuphuma koketshezi emzimbeni, ngenxa yalokho ukuvela kokuqina kwemilenze kungavela. Yibhekise ekhaya, ngaphandle kokusebenzisa ushukela. Isitsha esifana ne-pickrey lamprey sanda ukuthandwa.
Inqubo yokulungiswa kwayo kufanele ilandele imithetho eminingana, ngoba i-mucus emboza inhlanzi inobuthi futhi iyingozi empilweni yomuntu. Okokuqala, umkhiqizo kufanele ugcotshwe ngosawoti, bese ufakwa emanzini abandayo. Phinda le nqubo kaningana.
Izinhlanzi ezinconywe yi-endocrinologists zesifo sikashukela:
- i-pollock;
- hake;
- pike
- capelin;
- i-carp;
- i-perch;
- i-mullet;
- i-flounder;
- limonella;
- ikhodi yokunamathisela.
Inhlanzi iqukethe amavithamini namaminerali anjalo:
- i-proitamin A;
- Amavithamini e-B;
- Vitamin D
- iodine;
- phosphorus;
- calcium
- potaziyamu.
Ngaphandle kwezinzuzo ezinhle zemikhiqizo yezinhlanzi, akufanele uyisebenzise ngamanani amaningi, ngoba ungaletha umzimba esimweni sokudlulelwa ngokweqile kwamaprotheni.
Izinhlungu Zokupheka
Izitsha ezahlukahlukene zingalungiswa kusuka ezinhlanzini, ezihlukaniswa ngenani lokudla kwazo nokuqukethwe okuphansi kwekhalori. Kuyelulekwa ukuthi uyibambe noma uyibilise emanzini anosawoti. Ngokuvamile, abanesifo sikashukela kufanele bagweme ukusetshenziswa okwengeziwe kawoyela wemifino ekuphekeni, ngoba kuqukethe i-cholesterol embi.
I-salalm enosawoti ingasetshenziselwa ukudla okulula, ukwenza amasangweji ngesinkwa. Iresiphi echaziwe ihlukaniswa yimikhakha yayo ngenxa yokusebenzisa ulamula namawolintshi lapho usawoti.
Okokuqala udinga ukuhlanganisa izipuni ezimbili zelayisi, isipuni sikashukela, izipuni ezimbili zikasawoti. Faka ingxenye eyodwa kwezintathu yengxube esitsheni bese ubeka amagremu angama-50 enhlanzi, ukhontshwe phezulu. Fafaza ngengxube esele ye-citrus, engeza i-peas ezimbalwa pepper. Sika i-orange ibe yimibuthano, ungasusi i-peel, ubeke izinhlanzi ngaphezulu, umboze nge-foil bese usetha umshini wokuphrinta, ubeke indishi esiqandisini. Isikhathi sokupheka sizothatha amahora angama-35. Njalo ngamahora ayisishiyagalombili udinga ukuguqula inhlanzi.
Kunezindlela eziningi zokupheka izinhlanzi ezinesifo sikashukela sohlobo 2. Nazi ezisebenziseka kakhulu nezithandwayo. Isibonelo, "i-mushroom carp" ilungiselelwe kusuka kuzithako ezilandelayo:
- i-carp enesisindo esingu-700 amagremu;
- ama-champignons - amagremu angama-300;
- anyanisi owodwa;
- amacende amabili kagalikhi;
- wezipuni ezintathu zika-ukhilimu omuncu ophansi;
- amafutha e-olive.
Cwecwa izinhlanzi ezifakwa ngaphakathi kanye nasemakhunjeni, kugcotshwe ngosawoti kanye gazinga emafutheni oshisayo kuze kutholakale imvuthuluka yegolide. Sika amakhowe ngesigamu, gazinga phezu kokushisa okuphansi no-anyanisi, osikiwe emasongweni okuphakathi, ama-clove egalikhi. Usawoti kanye nopelepele. Imizuzu embalwa ngaphambi kokulungiswa kokugcwaliswa, engeza izipuni ezimbili zika-ukhilimu omuncu.
Mboza ishidi lokubhaka nge-foil, ugcobe ngamafutha, ubeke inhlanzi, ufake kuqala i-carp ngo-ukhilimu omuncu kanye nengxube ye-amakhowe, usakaze ingxenye engenhla yesidumbu ngo-ukhilimu omuncu osele. Bhaka kuhhavini oshushubeziwe ku-180 ° C imizuzu engama-25. Ungasusi i-carp kuhhavini eminye imizuzu eyi-10.
Ungapheka futhi ama-cutlets kusuka ezinhlanzini. Dlulisa indwangu nge-anyanisi nge-grinder yenyama, engeza iqanda, usawoti kanye nopelepele. Cwilisa izingcezu ezimbalwa zesinkwa obisini lapho lugxibilika, gxilisa uketshezi lwobisi futhi uphinde udlulise isinkwa nge-grinder yenyama. Hlanganisa konke kuze kube bushelelezi.
Kunezindlela ezimbili zokulungiselela ama-cutlets. Owokuqala ukuthosa epanini, mhlawumbe nge-Teflon coating (ukuze ungasebenzisi uwoyela). Owesibili - umbhangqwana.
Izitsha eziseceleni kwezinhlanzi
Ngakho-ke izitsha eziseceleni zabanesifo sikashukela zingalungiswa okusanhlamvu nemifino. Ngaphezu kwalokho, lokhu kokugcina kufanele kube yingxenye yokudla kwesiguli. Kudala kube yinhlanganisela eyintandokazi yezitsha zenhlanzi nelayisi. Kodwa-ke, lokhu okusanhlamvu akuvunyelwe ngenxa yenkomba ephezulu, cishe amayunithi angama-70.
Izinhlobo ezilandelayo zingaba yindlela enhle yerayisi elimhlophe: irayisi elinsundu, elibomvu, lasendle ne-basmati. Inkomba yabo ye-glycemic ayidluli amayunithi angama-55. Kungcono ukupheka okusanhlamvu ngaphandle kokufaka ibhotela, ukubuyisela esikhundleni sikawoyela omnqumo noma owenziwe ngamanoni.
Kunconyelwe nendishi eseceleni ukusebenzisa i-buckwheat, enothile nge-iron, i-magnesium ne-potassium. Inkomba yayo ingamayunithi angama-55. Kuyafaneleka ukubheka ukuthi ubukhulu bephalishi, bukhulisa i-GI yabo. Noma ikhuphuka kancane, kusuka kwizibalo ezikhonjisiwe etafuleni.
Ngokusebenza okujwayelekile kohlelo lwe-endocrine kanye nokungabikho koshukela wegazi ophakeme, amazambane abilisiwe noma abhakwe angadliwa nenhlanzi, kepha kwenqatshelwe ukuthi kwabanesifo sikashukela kudla lo imifino.
Uma kungenye indlela, ungalungisa isidlo sobhontshisi esinezinongo ezilandelayo:
- isigamu sekhilogremu kabhontshisi abomvu;
- izimbotshana ezinhlanu zikagalikhi;
- isixha sezimbali;
- upelepele omnyama, usawoti;
- uwoyela wemifino.
Preak cwilisa isiko lebhontshisi amahora angu-12. Ngemuva kokubeka ubhontshisi epanini, engeza amanzi bese upheka kuze kuphekwe. Khipha amanzi asele, engeza amaqabunga ambalwa e-bay imizuzu emibili ngaphambi kokuphela kokupheka.
Cola u-anyanisi emasongweni osigamu bese gazinga kuze kube golide, bese ufaka imifino egayiwe kanye negalikhi. Faka ubhontshisi engxube ye-anyanisi, hlanganisa yonke into, usawoti, upelepele bese ubila phezu kokushisa okuphansi ngaphansi kwesembozo imizuzu emihlanu.
Futhi, ngenhlanzi ebilisiwe noma ethosiwe, ungasebenzela isidlo semifino sohlobo lweshukela sikashukela 2 esenziwe kumikhiqizo ene-GI ephansi kuphela. Ungahlanganisa imifino ngokususelwa kokuthandwayo komuntu siqu. Kodwa ungakhohlwa ukuthi ngamunye wabo unesikhathi sokupheka sangasese.
Ividiyo ekulesi sihloko ikhuluma ngezinzuzo zezinhlanzi.
