Abantu abanesifo sikashukela kudingeka banamathele ekudleni okukhethekile. Ikakhulu, kubalulekile uma umuntu ehlushwa uhlobo lwesibili lwesifo.
Ngemuva kwakho konke, uma udla njalo izitsha zesifo sikashukela, ukuzwela kwamaseli kukhuphuka kwe-insulin. Futhi ngesimo esithambile salesi sifo futhi sibhekisisa ngokucophelela zonke izincomo kwezinye iziguli, amaseli ekugcineni aqala ukuguqula ngokuzimela ushukela usuka egazini uye emandleni.
Kepha ngalokhu udinga ukusebenzisa izindlela ezikhethekile zesifo sikashukela ngezithombe, ukudla okunama-khalori aphansi, indawo kashukela kanye nosawoti omncane. Kubalulekile ukucubungula indlela yokupheka, inkomba ye-glycemic, okuqukethwe kwekhalori nezingxenye zezinkwa zemikhiqizo hhayi kuphela, kodwa nezitsha ezenziwe ngomumo.
Amaqembu omkhiqizo, amayunithi awo esinkwa kanye nenkomba ye-glycemic
Ezigulini ezinesifo sikashukela i-mellitus, ngokuya ngenani lama-carbohydrate aqukethe, yonke imikhiqizo ihlukaniswe izigaba ezi-3. Iqembu lokuqala liwukudla, okungenawo ama-ushukela (isipinashi, inyama, iklabishi, amaqanda, ukhukhamba, inhlanzi).
Isigaba sesibili sifaka ukudla okuphansi kwe-carb. Lokhu kufaka phakathi ezinye izithelo (ama-apula), i-legumes, imifino (izaqathe, izimbali) nemikhiqizo yobisi. Iqembu lesithathu - ukudla, okunokuqukethwe okuphezulu kwama-carbohydrate (kusuka ku-69%) - ushukela, izithelo ezimnandi (amagilebhisi, amadethi, ubhanana), amazambane, udoti, okusanhlamvu, imikhiqizo emhlophe kafulawa.
Ngaphezu kwenani lama-carbohydrate, iresiphi yesifo sikashukela ifaka phakathi inqubo yokupheka nge-GI ephansi ne-XE. Kepha ungazibheka kanjani izinkomba lezi nokuthi yiziphi?
I-GI ngesinye sezimpawu zama-carbohydrate, okubonisa amandla abo okukhuphula i-glucose egazini. I-GI enkulu yomkhiqizo, ngokushesha futhi okuphezulu kuzoba okuqukethwe ushukela ngemuva kokukudla. Kodwa-ke, le nkomba ayithinteki kuphela ngokuqukethwe kokudla kwe-carbohydrate, kodwa futhi ngokuba khona kwezinye izinto kuyo kanye nenani layo.
Ungabala kanjani inkomba ye-glycemic yomkhiqizo noma izitsha zabanesifo sikashukela ngesithombe? Kulokhu, kusetshenziswa itafula elikhethekile, elibonisa izinkomba zokudla nge-GI ephansi, ephakathi nephezulu. Futhi uma ubala i-GI yesitsha esenziwe ngomsoco sikashukela, kubalulekile ukubheka indlela nesikhathi sokulungiswa kwemikhiqizo.
Futhi ungawabala kanjani amayunithi wesinkwa lapho ulungiselela isidlo sabo bonke abanesifo sikashukela futhi liyini leli nani? I-XE yinkomba esetshenziselwa ukuhlola okuqukethwe kwe-carbohydrate ekudleni.
I-XE eyodwa ilingana no-25 g wesinkwa noma u-12 g kashukela, kanti e-USA, i-1 XE ifana ne-15 g yama-carbohydrate. Ngakho-ke, itafula lezinkomba lingahluka.
Ukubala inani le-XE, kulula ukusebenzisa isibalo seyunithi yesinkwa. Kubalulekile ukubala le nkomba uma ulungisa izitsha zohlobo lweshukela sikashukela. Ngakho-ke, lapho iphakama i-XE yomkhiqizo, likhulu inani le-insulin ngemuva kwalokho kuzofanela ukungena noma ukuthatha izidakamizwa ezonciphisa ushukela wegazi.
Imithetho yokudla, Imikhiqizo evunyelwe nevinjelwe
Imenyu ekhethekile yesifo sikashukela yathuthukiswa ngabaphethwe yi-endocrinologists kanye nezazi zezempilo. Uma kwenzeka kuba nenkinga yokudla okunama-carbohydrate metabolism, uhlelo lokudla okunempilo okunjalo kufanele luhambisane nakho konke impilo, okuzokwenza ukuthi kulawulwe inkambo yesifo futhi kuvikele ukubonakala kwezinkinga zesifo sikashukela.
Kunezincomo ezithile okufanele uzinamathele nsuku zonke ukuze unciphise ukugcwala kweglucose egazini. Ngakho-ke, udinga ukudla ngemuva kwamahora ama-3-4, uthathe ukudla ngenani elincane.
Ukudla kwakusihlwa kungcono kakhulu emahoreni amabili ngaphambi kokulala. Ukudla kwasekuseni akufanele kweqiwe ukuze kuvikelwe izinguquko emazingeni kashukela egazini.
Ukudla okunesifo sikashukela kufanele kube nalokhu:
- ama-carbohydrate (afinyelela kuma-350 g ngosuku);
- amafutha (aze afike ku-80 g), kufaka phakathi imifino;
- amaprotheni ezitshalo nezilwane (40 g ngalinye).
Abanesifo sikashukela bavunyelwe ukudla u-12 g kasawoti ngosuku. Ngokufanelekile, uma isiguli siphuza amalitha ayi-1.5 amanzi ngosuku.
Yikuphi ukudla nezitsha ezingathandeki ukukufaka kwimenyu yansuku zonke yesifo sikashukela. Ukudla okunjalo kufaka inyama enamafutha, inhlanzi, umhluzi ngokususelwa kubo, inyama ebhemayo, izimpahla zekotoni, amasoseji, ushukela, amaswidi, amafutha okupheka ezilwane.
Futhi, izitsha zesifo sikashukela akufanele zibe nemifino enosawoti futhi ethosiwe, i-khekhe (ikhukhamba, ibhotela), i-pasta, i-semolina nelayisi. Amafutha, isipayisi, usawoti osawoti, noshizi, iziphuzo ezinoshukela nezithelo (amadethi, ubhanana, amagilebhisi, amakhiwane) kusavunyelwe.
Futhi yini ongayidla nesifo sikashukela? Amaresiphi abantu abanesifo se-glycemia esingapheli babhekwa njengezinzuzo uma befaka:
- cishe yonke imifino (amazambane akhawulelwe) kanye nemifino;
- okusanhlamvu (i-oatmeal, amabele, ibhali, iphalishi lebhali, i-buckwheat);
- imikhiqizo engadliwe evela okusanhlamvu okugcwele, ufulawa we-rye nge-bran;
- inyama kanye ne-offal (i-fillet yenkomo, unogwaja, iturkey, inkukhu, ulimi, isibindi);
- imikhiqizo yobisi (amafutha aphansi, i-cottage shizi engashizi, ushizi, ukhilimu omuncu, iyogathi, i-kefir);
- amaqanda (kuze kube yizicucu ezi-1.5 ngosuku);
- inhlanzi enamafutha amancane (i-tuna, i-hake, i-perch);
- amajikijolo amasha nezithelo, kungafakwa ubhanana ongenhla, izinsuku, amagilebhisi;
- amafutha (uwoyela wemifino, ibhotela elicibilikile);
- izinongo (ama-clove, marjoram, usinamoni, iparsley).
Ngingakupheka kanjani ukudla kwabantu abanenkinga ye-glycemia engapheli? Ukudla kungacutshungulwa ngezindlela ezahlukile - ukupheka, ukubhaka, ukubilikisa ebhuthini eliphindwe kabili, kepha ungafry.
Lapho wenza imenyu yansuku zonke yesifo sikashukela, kubalulekile ukubheka ukuthi okuqukethwe kwekhalori kokudla akudluli amakhalori angama-2400. Ukudla okulinganiselwe komuntu ophethwe ushukela wegazi ophezulu kubukeka kanjena. Ngokushesha ngemuva kokuvuka, ungadla ushizi we-cottage shizi ophansi, i-buckwheat, noma usebenzise noma yiziphi izindlela zokupheka ezinciphile. Kuvunyelwe ukuphuza itiye, ikhofi noma ubisi.
Kwisidlo sasekuseni sesibili, izindlela zokupheka zesintu zincoma i-decoction ye-kolweni yamabele, ngemuva kokusebenzisa okuzoba ukwehla kwamazinga kashukela. Njengesidlo sasemini, ungasebenzisa izitsha ezishisayo ezinekhalori (isobho le-nokunye okufana nokolweni, umhluzi wemifino, umhluzi onamafutha aphansi ngama-meatballs). Okunye ongakwenza yinyama, isaladi yemifino noma i-casseroles.
Ukuze uthole isidlo sasemini sakusasa, kubalulekile ukusebenzisa izithelo, isibonelo ama-apula, amaplamu noma amaparele.
Ngokudla kwakusihlwa, ungapheka inhlanzi entshontshiwe, isaladi lesipinishi ngeklabishi futhi uphuze itiye elibuthakathaka, futhi ngaphambi kokulala, i-kefir noma ubisi lwe-skim.
Ukudla okulula
Izindlela zokupheka zesifo sikashukela zivame ukufaka amasaladi. Kungukudla okukhanyayo nokwakhayo, okungenawo ama-carbohydrate.
Ukwanelisa umzimba ngamavithamini namaminerali, ungalungiselela isaladi yemifino emisha, kufaka phakathi izithako ezinjalo - ulethisi, amahlumela weBrussels, isipinashi, izaqathe, ubhontshisi, usawoti no-ukhilimu omuncu (u-10% wamafutha).
Ungapheka kanjani isidlo? Imifino igezwa kahle, amaqabunga aphezulu asuswa eklabishi futhi aqunywe kahle.
Ubhontshisi usikwa emasongweni, bese izaqathi zichotshozwa ku-grater. Ipuleti lifakwe ngamahlamvu wesipinashi, lapho imifino ibekwa khona ngesilayidi futhi iniselwa ngo-ukhilimu omuncu bese ifafazwa ngamakhambi.
Futhi, izindlela zokupheka zesifo sikashukela zingahambisana nezithako ezingejwayelekile. Enye yezitsha ezinjalo isaladi yasentwasahlobo enegalikhi (ama-3 clove), i-dandelion (60 g), i-primrose (40 g), iqanda elilodwa, i-olive olive (2 wezipuni), i-primrose (50 g).
I-dandelion ifakwe emanzini anosawoti, oqoshiwe futhi oxutshwe ne-primrose eqoshiwe, i-nettle, negalikhi. Yonke inkathi ngamafutha, usawoti bese ufafaza ngeqanda.
Izindlela zokupheka zesifo sikashukela azingabi usizo kuphela, kodwa futhi zimnandi. Enye yazo isaladi ne-celery isaladi. Ngaphambi kokuyilungiselela, udinga ukufaka isithako kuzithako ezilandelayo:
- ukudla kwasolwandle (150 g);
- isilimo esidliwayo esinamagatsha anamanzi (150 g);
- uphizi omusha (4 wezipuni);
- ikhukhamba elilodwa;
- amazambane (150 g);
- ezinye dill nosawoti;
- imayonnaise enamafutha amancane (2 wezipuni).
I-Shrimp, amazambane kanye no-celery kuqala kufanele kubiliswe. Zichotshoziwe futhi zixubene ikhukhamba eliqoshiwe, uphizi oluhlaza. Ngemuva kwalokho konke kuyolungiswa ngemayonesi, kusawoti bese kufafazwa nge-dill ehlanganisiwe.
Izitsha zesifo sikashukela azigcini nje amakhalori aphansi futhi anempilo, kepha futhi zinhlobonhlobo. Ngakho-ke, imenyu yansuku zonke ingahlukaniswa nge-appetizer yama-eggplant ngama-walnuts namahalananda.
I-eggplant (1 kg) iyagezwa, imisila inqunywe yiwona bese ibhakwa kuhhavini. Lapho zithambile futhi zilukhuni kancane, ziyakhonkothwa futhi zigxunyekwe kuzo.
Amantongomane ahlanganisiwe (200 g) kanye okusanhlamvu kwepomegranate elilodwa elikhulu kuxutshwe ne-isitshalo seqanda, ama-clove amabili egalikhi aqoshiwe. I-Caviar ifakwe emafutheni (mhlawumbe iminqumo) futhi inosawoti.
Izitsha ezinjalo zingadliwa kwasemini kanye nesidlo sasekuseni.
Izifundo eziyinhloko nezokuqala
Uma upheka izitsha ezaziwayo ezibhekwa njengokudla okungenampilo, ungasusa noshukela wegazi ophezulu. Ngakho-ke, izindlela zokupheka ezinesifo sikashukela ngesithombe nazo zingaba usizo. Lokhu kudla kufaka ama-cutlets.
Ukulungiselela kwabo uzodinga inkukhu noma i-turkey fillet (500 g) neqanda elilodwa lenkukhu. Inyama ichotshoziwe, ihlanganiswa neqanda, upelepele nosawoti.
Ukuxuba okuhlanganisiwe, kwakheka amabhola amancane kuyo, uwafake ephepheni lokubhaka, abalibeka kuhhavini, lifudumale laya kuma-degrees angama-200. Ama-cutlets alungile uma ehlatshwe kalula.
Ngoshukela, noma onesifo sikashukela esifuna i-insulin, izindlela zokupheka nazo zingaba zinhle. Lezi zitsha zifaka nolimi oluxakile. Ukuyilungiselela, uzodinga ikhukhamba le-gelatin, ulimi (300 g), iqanda lenkukhu, ulamula neparsley.
Ulimi lubilisiwe luze luthambe. Umkhiqizo oshisayo ucwilisa emanzini ahlanganisiwe futhi isikhumba sikhishwe kuwo. Ngemuva kokuthi ibilisiwe imizuzu engama-20, kuthiwe i-jelly kusuka kumhluzi ophumile.
Ukuze wenze lokhu, i-gelatin ithululelwa esitsheni ngomhluzi, konke kuxutshwe, kuhlungiwe futhi kupholile. Phezulu ngolimi olukhethiwe, oluhlotshiswe ikhukhamba, ulamula, amakhambi, iqanda, bese liphinda lithululelwe umhluzi nge-gelatin.
Izidlo ezidliwayo ziyasiza kakhulu isifo sikashukela, futhi azikwazi nje ukukhanya, kepha futhi zinhliziyo. E-glycemia engapheli, akudingekile ukudela ukudla okujwayelekile, ngokwesibonelo, upelepele ocwengekile.
Iresiphi yesifo sikashukela salesi sidlo ilula kakhulu. Ukuze wenze lokhu, uzodinga:
- irayisi
- izaqathe;
- anyanisi;
- ujusi wamatamatisi;
- upelepele wensimbi;
- uwoyela wemifino;
- izinongo, usawoti kanye namakhambi.
Ilayisi liyashiswa kancane. Geza upelepele, unqume phezulu futhi uhlanze imbewu. Chop izaqathe kanye u-anyanisi, usawoti epanini lokuthosa ngenani elincane lamafutha bese uxuba nelayisi elinosawoti nezinongo.
I-Pepper iqala ngenhlanganisela yemifino bese ibeka epanini eligcwele ujusi wamatamatisi namanzi. I-Pepper stew ku-gravy phezu kokushisa okuphansi cishe imizuzu engama-40-50.
Umhluzi wenyama enesipinashi namaqanda yisitsha sokuqala esingondliwa ezigulini ezinoma yiluphi uhlobo lwesifo sikashukela, noma ngabe sinzima kangakanani. Ukuyipheka uzodinga amaqanda (izingcezu ezi-4), umhluzi wenyama enamafutha (uhhafu welitha), impande ye-parsley, ibhotela (50 g), u-anyanisi (inhloko eyodwa), isipinashi (80 g), izaqathe (1 ucezu), upelepele nosawoti .
I-Parsley, isanqante esisodwa no-anyanisi kufakwa kumhluzi. Cwilisa isipinashi ngamafutha namanzi, bese ugaya usebenzisa ngesihlungo.
Ama-Yolks, izinongo, usawoti kanye no-oyili kwenziwa ngesipinashi bese kubiliswa emanzini okugeza imizuzu eyi-15. Ngemuva kwalokho le nhlanganisela ingezwa kumhluzi wenyama, lapho baphinde bebeka khona, izaqathi ezihlikiwe ngaphambili, ezicubuziwe.
Izindlela zokupheka ezijwayelekile zesifo sikashukela nazo zingahunyushwa. Ngakho-ke, ngesifo esinjalo, kuvunyelwe ukudla izitsha ezishisayo njenge-borsch yokudla. Ukuyilungisa, udinga ukulungiselela imikhiqizo elandelayo:
- ubhontshisi (1 inkomishi);
- i-fillet yenkukhu (amabele ama-2);
- ama-beet, izaqathe, ulamula, u-anyanisi (1 ngamunye);
- unama utamatisi (wezipuni ezi-3);
- iklabishi (200 g);
- ugarlic, iqabunga le-bay, upelepele, usawoti, dill.
Amagundane afakwe emanzini amahora angama-8. Ngemuva kwalokho zihlanganiswe ndawonye ne-fillet, zinqunywe zibe izingcezu kuze kuphekwe uhhafu.
Ama-beet angama-grated afakwa kumhluzi obilayo, ngemuva kokubiliswa kwesibili, uhhafu welamula uthelwe kuwo. Lapho ama-beets eba sobala, izaqathi oqoshiwe kanye iklabishi oqoshiwe kunezelwa borsch.
Okulandelayo, faka u-anyanisi, ama-2 clove wegalikhi kanye nokunameka utamatisi epanini. Ekupheleni kokupheka, izinongo nosawoti kufakwa kwi-borsch.
Ukwenza izitsha zesifo sikashukela zibe nokunambitheka okucebile, zingafafazwa ngososo abahlukahlukene. Izindlela zokupheka ezivunyelwe zabanesifo sikashukela yi-ukhilimu we-horseradish omuncu (ukhilimu omuncu, lwesinaphi, u-anyanisi oluhlaza, usawoti, izimpande ze-horseradish), lwesinaphi nge-yolk ebilisiwe, utamatisi ngezinongo namakhambi oqoshiwe.
Abaningi besifo sikashukela abakwazi ukulahla ngokuphelele amaswidi. Ngakho-ke, banesithakazelo embuzweni wokuthi yini engenzeka kusuka kophudingi.
Labo abanesifo sikashukela akufanele basebenzise izindlela zokupheka zezitsha ezinoshukela. Kepha kunezinhlobo ezithile zamaswidi angenawo ushukela atholakala ngisho nalesi sifo. Isibonelo, ikofi e-ayisikhilimu ne-avocado, i-orange noju.
Ingxenye ephezulu yamawolintshi igcotshwa ku-grater, bese ujusi ukhishwa epulpiti. I-cocoa powder, uju, ukwatapheya kanye nejusi kuxutshwe ku-blender.
Isisindo sibekwa esitsheni, lapho bafaka khona i-zest yama-olintshi nezingcezu zikabhontshisi we-cocoa. Ngemuva kwalokho izitsha ezine-dessert zifakwa efrijini imizuzu engama-30.
Ukupheka okungajwayelekile kakhulu kwabanesifo sikashukela kunikezwe kuvidiyo kule ndatshana.
