Ngeshwa, thayipha isifo sikashukela esingu-1, ezimweni eziningi zohlobo lwesibili, asikwazi ukwelashwa. Kodwa-ke, isiguli singafunda ukuba khona nalesi sifo. Kepha ngenxa yalokhu, kuzodingeka ukuthi aphinde acabangele kabusha indlela yakhe yokuphila.
Ngakho-ke, enye yezingxenye eziyinhloko zenhlala-kahle nokulawula ushukela wegazi koshukela kuyinto yokudla. Ngakho-ke, imenyu yansuku zonke kufanele igcwaliswe ngokudla okunempilo ngesilinganiso esidingekayo - amaprotheni, amafutha nama-carbohydrate.
Kunokudla okuningi okungavunyelwe nokuvunyelwe kohlobo 2 lwesifo sikashukela. Ukudla okusebenzisekayo okusiza ukulawula amazinga kashukela wakho wegazi kuyizigaxa. Kepha kungenzeka yini ukuthi udle uphizi lweshukela, ukuthi lusebenza kanjani nokuthi ulupheka kanjani?
Ukwakheka nezimpawu zekhesa
Lo mkhiqizo unenani eliphakeme lokudla okunempilo. Okuqukethwe kwayo kilojoule kucishe kube yi-300 kcal. Ngasikhathi sinye, uphizi oluhlaza uvame kumavithamini ahlukahlukene - H, A, K, PP, E, B. Ngaphezu kwalokho, uqukethe izinto ezifana nesodium, i-magnesium, iodine, insimbi, isibabule, i-zinc, i-chlorine, i-boron, i-potassium, i-selenium ne u-fluorine, nezinto ezingandile kakhulu - i-nickel, i-molybdenum, i-titanium, i-vanadium nabanye.
Futhi ekwakhiweni kwemidumba kukhona izinto ezilandelayo:
- isitashi;
- ama-polysaccharides;
- amaprotheni ezitshalo;
- okunamafutha e-polyunsaturated;
- yokudla fiber.
Inkomba ye-glycemic ka peas, uma isha, ingamashumi amahlanu nge-100 g yomkhiqizo. I-pea eyomile ine-GI ephansi kakhulu yama-25, kanti i-chickpea inama-30. I-puree ephekwe emanzini ine-GI elandelayo ye-25, kanti peas ezihlanganisiwe zinama-45.
Kuyaphawuleka ukuthi lolu hlobo lukabhontshisi lunempahla eyodwa enhle. Ngakho-ke, kungakhathalekile ukuthi kunhlobonhlobo yamapheya nendlela yokulungiswa kwawo, kwehlisa i-GI yemikhiqizo edliwayo nayo.
Amayunithi esinkwa ayizigaxa akacatshangelwa. Iqiniso ngukuthi kwezipuni ezi-7 zomkhiqizo uqukethe i-1 XE kuphela.
Inkomba ye-insulin ye-pea nayo iphansi, icishe ifane ne-glycemic index of pea porridge.
Izinzuzo kanye nokulimala kukathanga kwabanesifo sikashukela
Uma uhlala udla uphizi onesifo sikashukela sohlobo 2, khona-ke inkomba kashukela wegazi iyancipha. Ngaphezu kwalokho, lo mkhiqizo awunasandla ekukhishweni kwe-insulin, ngenxa yokuthi ushukela udonswa kancane ngamathumbu.
Izaga zesifo sikashukela ziwumthombo wamaprotheni ongaba yindawo ephelele yenyama. Ngaphezu kwalokho, abasebenza ngokudla okunempilo batusa ukusebenzisa lo mkhiqizo ngoba kugaywa futhi kugaywe kalula, ngokungafani nenyama.
Ngaphezu kwalokho, izitsha zepea kumele zidliwe yilabo abanesifo sikashukela abadlala imidlalo. Lokhu kuzovumela umzimba ukuthi ubhekane kalula, ngoba izinhlansi zithuthukisa ukusebenza futhi kugcwalisa umzimba ngamandla.
Ngesifo sikashukela sohlobo 2, ukusetshenziswa kwethanga njalo kuzoba yisikhuthazo esihle kakhulu somsebenzi wobuchopho, ngaleyo ndlela kwenziwe inkumbulo ibe ngcono. Futhi izinzuzo zayo zimi ngokulandelayo:
- ukulungiswa kwemisebenzi yezitho zokugaya;
- ingozi encishisiwe yomdlavuza;
- ukuqeda ukushaya kwenhliziyo;
- ukukhuthaza izinqubo zokuvuselela kabusha;
- ukusebenza kwe-immune immune and metabolism;
- ukuvimbela ukukhuluphala;
- kuvimbela ukukhula kokuhluleka kwenhliziyo nezinso.
Naphezu kwazo zonke izakhiwo ezinhle, uphizi ungabalimaza nabanesifo sikashukela. Ngakho-ke, labo abahlushwa ukuqhakaza okuvamisile kuzodingeka bayisebenzise ngamanani amancane. Ngaphezu kwalokho, kuleli cala, ubhontshisi othosiwe noma iphalishi eliphekwe emanzini, kuyinto efiselekayo ukuhlanganisa ne-dill noma i-fennel, enciphisa ukwakheka kwegesi.
Futhi, isifo sikashukela n peas azihambelani uma isiguli sikhulile. Namanje ama-legamu awavunyelwe ukusetshenziselwa i-gout ngenkathi uncelisa ibele.
Iqiniso ngukuthi ekwakhiweni kwama-peas kukhona ama-purines akhulisa i-uric acid. Ngenxa yalokho, umzimba wayo uqala ukuqongelela usawoti wayo - umchamo.
Futhi, izindlela zokupheka ezinesifo sikashukela se-pea akufanele zisetshenziselwe i-urolithiasis, thrombophlebitis, cholecystitis nezifo zezinso.
Ngakho-ke, kuba sobala ukuthi abantu abanesifo sikashukela kudingeka babonane nodokotela ngaphambi kokudla imifino.
Yiziphi izinhlobo zophizi eziwusizo kwabanesifo sikashukela nokuthi ungazidla kanjani?
Cishe zonke izindlela zokupheka zabanesifo sikashukela zifaka izinhlobo ezintathu zikaphizi - ikhasi, okusanhlamvu, ushukela. Izinhlobo zokuqala zisetshenziselwa ukupheka okusanhlamvu, amasobho nezinye izitshulu. Ibuye isetshenziselwe ukulondolozwa.
Amakhekhe obuchopho angabuye aqulwe, ngoba anambitheka omnandi. Kepha kungcono ukuyipheka, ngoba ngokushesha kuthambisa. Kuyalulekwa ukusebenzisa uphizi omusha, kepha uma ufisa ungagcinwa nawo.
Amaresiphi wesifo sikashukela, kufaka phakathi uphizi, awahlali ahlobene nokupheka. Ngemuva kwakho konke, izidakamizwa ezahlukahlukene ze-hypoglycemic zingalungiswa kusuka ku-legumes.
Umenzeli omuhle kakhulu olwa ne-glycemic ngama-pods amasha aluhlaza. Amagremu angama-25 wezinto zokusetshenziswa, oqoshiwe ngommese, uthele ilitha lamanzi bese upheka amahora amathathu.
Umhluzi kufanele udakwe nanoma yiluphi uhlobo lwesifo sikashukela, usihlukanise ngemithamo eminingana ngosuku. Isikhathi senkambo yokwelashwa cishe inyanga, kepha kungcono ukuxhumanisa lokhu nodokotela ukuze kuvinjelwe ukukhula kwe-insulin.
Futhi, iziguli ezinesifo sikashukela zivunyelwe ukudla uphizi oluhlaza ovuthiwe, ngoba zingumthombo wamaprotheni wemvelo. Elinye ikhambi eliwusizo kulabo abanoshukela omkhulu wegazi kuzoba ufulawa wethanga, osebenza kahle ezifweni zemilenze. Kufanele kuthathwe ngaphambi kokudla kwesipuni se-¼.
Ungadla nophizi weqhwa. Kuzoba wusizo ikakhulukazi ebusika nasentwasahlobo, ngezikhathi zokushoda kwamavithamini.
Ngasikhathi sinye, kungakuhle ukuthi udle imifino kungakapheli izinsuku ezimbalwa ngemuva kokuthenga, ngoba ngokushesha balahlekelwa amavithamini.
Ungapheka kanjani uphizi lweshukela?
Imvamisa, i-pea porridge isetshenziselwa ushukela. Ngemuva kwakho konke, peas yehlisa ushukela wegazi. Ngakho-ke, izitsha ezinjalo kufanele zidliwe okungenani kanye ngesonto. I-pea porridge iphelele njengesidlo sakusihlwa sikashukela.
Iphorridge kufanele futhi idliwe ngoba iqukethe amaminerali amaningi awusizo nezakhi zomkhondo. Ukuyilungiselela, kufanele uqale ucwilisa ubhontshisi amahora angama-8.
Ngemuva kwalokho uketshezi kufanele ukhishwe, uthele uphizi ngamanzi ahlanzekile, anosawoti bese ubeka esitofini. Ubhontshisi kufanele ubiliswe kuze kuthambe.
Ngokulandelayo, iphalishi elibilisiwe liyavuseleleka futhi lipholile. Ngaphezu kwamazambane abunjiwe, ungakhonza imifino enezinhlanzi noma ezinamafutha. Futhi ukwenza isidlo sinambitheke kahle, kufanele usebenzise izinongo zemvelo, imifino noma ibhotela.
I-yenpea porridge iphekwe ngendlela efanayo ne-porridge ejwayelekile. Kepha ngephunga, kuphekwe okuphekwe kungafakwa ngezinongo ezinjengegalikhi, i-sesame, ulamula.
Amaresiphi wesifo sikashukela ajwayele ukufaka amasobho. Ukuze uthole isidlo, sebenzisa izithelo ezifriziwe, ezisanda kufakwa, noma ezomile.
Kungcono ukubilisa isobho emanzini, kodwa kungenzeka ukuyipheka emhluzi wenyama onamafutha amancane. Kulokhu, ngemuva kokubilisa, kungakuhle ukuthi uhlambe umhluzi wokuqala owasetshenzisiwe, bese uthele inyama futhi bese upheka umhluzi omusha.
Ngaphezu kwenyama yenkomo, lezi zithako ezilandelayo zifakiwe kwisobho:
- anyanisi;
- uphizi
- amazambane
- izaqathe;
- imifino.
I-peas ifakwa emhluzi, kuthi lapho iphekiwe, kufakwe imifino enjengamazambane, izaqathe, u-anyanisi namakhambi kuyo. Kepha ekuqaleni zihlanzwa, ziqunywe bese zithosiwe ebhoteleni, okuzokwenza ukuthi isidlo singabi sempilo kuphela, kepha futhi sibe nenhliziyo.
Futhi, izindlela zokupheka zabanesifo sikashukela zivame ukubiliswa ekwenzeni isobho elimnandi elibunjiwe elenziwe ngamabhontjisi abilisiwe. Asikho isidingo sokusebenzisa inyama, okwenza lokhu kudla kube yisixazululo esihle kakhulu sabadli bemifino.
Isobho singafaka noma yimiphi imifino. Into esemqoka ukuthi ziyahlangana. Isibonelo, i-broccoli, i-leek, okumnandi ngaphambili, amazambane, izaqathe, i-zucchini.
Kepha hhayi kuphela iphalishi nesobho lepea likashukela kuzoba wusizo. Futhi, le nhlobonhlobo yezinsimu ingapheka hhayi kuphela ngamanzi, kodwa futhi ibanjwe, noma ibhakwe kuhhavini ngamafutha omnqumo, i-ginger ne-soy sauce.
Njengoba sibona embuzweni wokuthi kungenzeka yini ukuthi i-peas ingenzeka ngesifo sikashukela, odokotela abaningi nabezempilo banikeza impendulo eqinisekisayo. Kepha kuphela uma kungekho-kuphikiswa okuchazwe ngenhla.
Izinzuzo zephala le-pea ne-pea yesifo sikashukela zizochazwa uchwepheshe kuvidiyo ekulesi sihloko.
