Imenyu yoNyaka oMusha yohlobo lwesifo sikashukela 2

Uma kunabantu emndenini abahlushwa ushukela wegazi ophakeme njalo, kufanele ubukeze itafula loNyaka oMusha labanesifo sikashukela, ngaphandle kokudla okunenkomba ephezulu ye-glycemic index (GI) kuyo. Leli nani lisiza ukuqaphela ukudla okunama-carbohydrate asephulwe ngokushesha, okuvusa ukukhula kokuhlushwa koshukela egazini.

Ungesabi futhi wethuke ukuthi kuzodingeka uyeke imikhiqizo ethile. Uhlu lokudla okuvunyelwe likhulu impela futhi ungakheka kalula imenyu enhle yoNyaka oMusha yohlobo lwesifo sikashukela sohlobo 2 - amasaladi, inyama nezinhlanzi, izitsha eziseceleni eziyinkimbinkimbi namakhekhe emvelo.

Le ndatshana izokwethula izindlela zokupheka zoNyaka oMusha futhi ikutshele ukuthi ungayisetha kanjani itafula loNyaka Omusha onesifo sikashukela ukuze amazinga akhe kashukela abe semkhawulweni ojwayelekile. Imininingwane iphinde inikezwe eziphuzweni ezivunyelwe futhi "eziphephile" zeholide.

Inkomba Yomkhiqizo ye-Glycemic

Ngokusekelwe kulesi sikhombisi, ama-endocrinologists athuthukisa ukudla kwezinhlobo zokuqala, zesibili nezokuma kwesifo sikashukela. I-GI ikhombisa ukuthi ushukela osegazini uqhuma ngokushesha kangakanani, owangena emzimbeni ngemuva kokudla umkhiqizo noma isiphuzo.

Ukudla konyaka omusha kwabanesifo sikashukela kufanele kwenziwe ngokudla okuphansi kwe-GI. "Kuphephile" yinkomba esukela kumayunithi angama-0 kuye kwangama-50, ngaphandle kwalokho, kungabi ngama-gramu ayi-100 kabili ngeviki, ungacebisa ukudla ngokudla ngenkomba yama-unit angama-69. Ukudla neziphuzo ezine-GI yamayunithi angaphezu kwangama-70, noma alingana nalesi sibalo, kwenqatshelwe ngokuqinile kwabanesifo sikashukela ngenxa yomthelela ongemuhle ngokwanda koshukela wegazi.

Kunezici eziningi lapho inkomba zingakhula khona futhi zidinga ukwaziwa yisifo sikashukela ngasinye. Okokuqala, izaqathi kanye namabheji kuvunyelwe kumenyu kuphela, kepha ngendlela ephekiwe anqatshelwe ngenxa yenkomba yamayunithi angama-85. Okwesibili, amajusi ngeke enziwe ngezithelo namajikijolo. Imikhiqizo esetshenziswayo ilahlekelwa i-fiber kanye noshukela kungena egazini ngokushesha okukhulu. Ingilazi nje yejusi ingakhuphula ushukela wegazi ngo-3 - 5 mmol / l ngemizuzu embalwa.

Kukhona futhi nemikhiqizo eminingana eyinkomba yayo eyi-zero, konke lokhu ngoba ukudla okunjalo akunayo i-carbohydrate nhlobo. Kodwa-ke, ukudla okuvamile okunenkomba ye-zero kuphezulu kumakhalori futhi kugcwele i-cholesterol embi. Futhi angavele avuse ukwakheka kwama-cholesterol plaque.

Ngohlobo 1 nohlobo 2 sikashukela, lapho ukhetha imikhiqizo, udinga ukunaka:

• inkomba ye-glycemic;
• okuqukethwe kwekhalori.

Kuyavela ukuthi umkhiqizo onesifo sikashukela kufanele ube ngaphansi kilojoule futhi uphansi kumakhalori.

Izitsha zenhlanzi

Izitsha zezinhlanzi zesibili zingumhlobiso ofanele wethebula lemikhosi, ngenkathi zingeke zibe nekhalori ephezulu. Lokhu kubaluleke kakhulu kulabo sikashukela abazama ukunciphisa umzimba futhi bangadli ngaphezu kwe-1500 kcal ngosuku. Lezi izindlela zokupheka ezinesifo sikashukela ziqukethe ama-carbohydrate ayinkimbinkimbi kuphela.

Kuyadingeka ukukhetha izinhlanzi ezingadli, ususe i-caviar nobisi kuyo, ngoba zithwalisa u-pancreas. Ungakhetha izinhlanzi zolwandle nezasemfuleni.

Ukupheka lo mkhiqizo kuvunyelwe epanini, kuhhavini naku-hlupha. Indlela yokugcina iyindlela elula kunazo zonke futhi ayiphikisani nemithetho yetafula likashukela.

Ngohlobo 2 lwesifo sikashukela, kufanelekile ukukhetha izinhlobo ezilandelayo zezinhlanzi:

1. pike
2. i-flounder;
3. i-perch;
4. hake;
5. i-pollock;
6. limonella;
7. i-crucian carp;
8. i-tilapia;
9. i-halibut;
10. izinhlanzi ze-tuna.

Umhlobiso wokuqala wetafula loNyaka oMusha uzobe ugqoke imifino egcotshwe ngemifino. Ukulungiswa kwalokhu kudla kuzothatha isikhathi eside, uma kuphela ngoba i-pike kufanele "ingenise" amahora angu-12.

Izithako ezilandelayo zizodingeka:

• i-pike eyodwa imayelana ne-1 - 1.5 kilogalamu;
• anyanisi - izingcezu ezi-2;
• izaqathe ezimbalwa ezincane;
• Amagremu ayi-100 e-lard;
• iqanda elilodwa;
• uwoyela wemifino;
• usawoti, upelepele omnyama womhlabathi;
• ucezu ezimbalwa lwesinkwa rye (40 amagremu);
• Ama-millilitha ayi-200 obisi.

Hlanza inhlanzi kwisikali ne-viscera, susa amagilebhisi ekhanda bese uhlanza isidumbu ngaphansi kwamanzi agobhozayo. Hlukanisa ikhanda nendawo esiqandisini, kuzodingeka kamuva. Ukushaya isidumbu ngokwaso ngophini wokugoqa ukuze uhlukanise kalula inyama nesikhumba. Kanye kuzokwanela

Kuyadingeka ukuhlukanisa inyama nesikhumba ngesisekelo sokuthi "kuphume njengokuthenga," kusuka phezulu kuya phansi. Isigaxa sinqunywa emsileni sihlanzwe inyama. Susa izinhlanzi osele esikhunjeni ngesineke. Ngokulandelayo, ukugcwaliswa kulungiselelwe. I-anyanisi eyodwa kanye nesanqante kusikwa ku-cubes amancane bese kudluliswa emafutheni wemifino. Ngokukhetha, engeza ingcosana ye-fennel ne-pepper emnyama.

Cwilisa isinkwa obisini. Imifino ethosiwe, i-fish fillet, i-lard, i-anyanisi entsha, iqanda nesinkwa esithambile, idlula kaningana nge-grinder yenyama noma ishaye ngo-blender kuze kube yilapho bushelelezi, usawoti kanye nepelepele. Uma kusetshenziswe isigaxa senyama, inyama ebilisiwe kumele iphinde ibhalwe.

Gcwalisa isikhumba se-pike ngenyama nengulube, kepha hhayi ngokuqinile, ukuze kuthi lapho ubhaka kungaqhuma. Mboza ishidi lokubhaka ngesikhumba kanye namafutha amancane ngamafutha yemifino. Beka umkhono wokusika wokubhaka ngaphezulu, bese ufaka isidumbu kuso, ubeke ikhanda lesikebhe kuso. Lubricate ngesandla esivulekile ngamafutha.

Songa inhlanzi esikhwameni sokubhaka. Faka ishidi lokubhaka kuhhavini preheated to 180 C, imizuzu engama-45 - 50. Vumela inhlanzi ukuthi izipholise ngokwayo futhi iguqukele endaweni epholile amahora angama-12. Ukuphaka lesi sidlo ngohlobo lwesifo sikashukela sohlobo 2 kungahlukahluka, ngokwesibonelo, ukusikwa kwe-pike ezingxenyeni nasekubekeni amaqabunga e-lettuce.

Indlela yesibili ukubeka izingcezu ezilinganayo ze-ulamula curly phezulu kwesidumbu.

Amasaladi weholide

Ama-salads ama-diabetes, ikakhulukazi imifino, abalulekile ngoba aqukethe i-fiber eningi, ebambezela ukufakwa kweglucose egazini. Uma ulungisa isaladi kahle, kuzoba isidlo esiphelele esihle kakhulu.

Kunezici ezimbalwa zokwenza amasaladi sikashukela. Okokuqala, azikwazi ukufafazwa ngososo wesitolo, amashekhe kanye nemayonesi. Njenge-yogurt egqokwa, engafakiwe, ukhilimu oshisayo ongenawo ukhilimu noma ukhilimu omuncu ophansi, kepha ngamanani amancane, ayasetshenziswa.

Wonke umuntu isikhathi eside udlisiwe ngohlobo olufanayo lwamasaladi wemifino. Nayi iresiphi entsha efanelekayo yesaladi enamakhukhamba, elungiselelwe ngokushesha futhi ukunambitheka kwayo izonqoba ngisho ne-gourmet ebomvu kakhulu.

Izithako ezilandelayo ziyadingeka:

1. ukhukhamba emihlanu entsha;
2. ithisipuni le-thyme emhlabathini kanye neminti eyomile kangako;
3. ujusi kalamula;
4. ukhilimu omuncu ophansi wokugqoka isaladi;
5. usawoti ukunambitha.

Cwebe ukhukhamba bese uthathe izindandatho ezingxenyeni, engeza amakhambi omisiwe bese ufafaza konke ngejusi kalamula. Usawoti ukunambitha bese uxove isaladi ngo-ukhilimu omuncu. Khonza ngoqwembe, ngaphambili oludwetshwe ulethisi. Isaladi elinjalo linenani elincane lamayunithi esinkwa. Ihamba kahle izitsha zenyama nezinhlanzi.

Isaladi enamakhowe othosiwe idume ngokunambitheka kwayo okuhle kakhulu, okufana nesaladi engenhla, yemikhiqizo enenkomba ephansi ye-glycemic. Ungayigcwalisa ngo-ukhilimu omuncu kanye ne-yogurt eyenziwe ekhaya.

Noma imaphi amakhowe avumelekile, kepha ama-champignon asetshenziswa kangcono - athosiwe okungenani ngesikhathi sokwelashwa okushisa.

Izithako ezilandelayo zizodingeka:

• ama-champignons - amagremu angama-300;
• ama-clove ambalwa kagalikhi;
• i-fillet yenkukhu - amagremu angama-300;
• ukhukhamba amathathu aphakathi nendawo;
• uwoyela ocoliweyo;
• amaqanda amabili abilisiwe;
• isixha dill - ngentando;
• ukhilimu omuncu noma isigqoko sesaladi eyenziwe ekhaya.

Sika ama-champignon zibe izingxenye ezine bese gazinga epanini, phezu kokushisa okuphansi ngokufakwa kwamanzi, usawoti kanye nopelepele. Faka ugarlic oqoshiwe imizuzu emibili ngaphambi kokupheka. Vumela amakhowe apholile.

Susa okusele namafutha enkukhu bese ubila emanzini anosawoti. Sika le fillet ibe yimichilo, ukhukhamba futhi, amaqanda ngama-cubes amakhulu, usike kahle dill. Hlanganisa zonke izithako, inkathi neyogathi.

Isaladi elihlangene nolwandle lizobahlomulisa abanesifo sikashukela. Njengoba ngokuphelele ukudla kwasolwandle kuvunyelwe ushukela uma kubhekwa okuqukethwe okuphansi kwekhalori nenkomba encane. Iresiphi yesaladi ilula kakhulu. Udinga i-cocktail yasolwandle (ama-mussels, octopus, squid, shrimp) ubilise imizuzu embalwa emanzini anosawoti. Ngemuva kokudonsa amanzi, hlanganisa i-cocktail namaqanda asikiwe kanye namakhukhamba, engeza ukhilimu omuncu.

Isaladi elinjalo lizokhanga kubo bobabili abaneshukela kanye nabantu abaphilile ngokuphelele.

Izitsha zenyama

Qiniseka ukuthi upheka izitsha zenyama zabanesifo sikashukela, ngoba alikho iholide elingenza ngaphandle kwabo. Kufanele ukhethe inyama ebolayo - inkukhu, izigwaca, iturkey, unogwaja noma inyama yenkomo. Futhi i-offal ayinqatshiwe - isibindi senkukhu, isibindi senkomo nolimi.

Kungcono ukubhaka inyama kuhhavini noma upheke endaweni epheka kancane yeholide, ngakho-ke izoba namanzi kakhulu.

Ngezansi iresiphi ethandwayo ye-turkey stew enezicucu zabanesifo sikashukela ekuphekeni okuhamba kancane okungeke kuthathe isikhathi eside ukulungiselela.

Izithako ezilandelayo zizodingeka:

1. ikhilogremu elilodwa le-turkey fillet;
2. Amagremu angama-250 kokhilimu omuncu ophansi;
3. amacende amane kagalikhi;
4. anyanisi owodwa;
5. usawoti, umnyama upelepele omnyama.

Sika i-turkey ibe ngama-cubes amasentimitha amahlanu, usawoti, pepper kanye nokushaya okuncane. Thela isipuni samafutha emifino acwengekile ngaphansi kwe-multicooker bese ubeka inyama. Sika u-anyanisi emasongweni ayisigamu, u -galikhi ube amashubhu amancane bese unezela kumpheki ohamba kancane. Thela okuqukethwe ngokhilimu omuncu, uthele amalitha ayi-100 amanzi ahlanziwe u hlanganise kahle. Pheka kumodi yesitshe ihora elilodwa.

Le ndlela yokupheka inyama izohlobisa noma imiphi imenyu yesifo sikashukela sohlobo 2.

I-Alcohol yeholide

Imvamisa, wonke amaholide ahlanganiswa ngenkani nokuphuza utshwala. Isifo sikashukela kudingeka siqaphele ikakhulukazi ngalesi sigaba seziphuzo. Ngemuva kwakho konke, utshwala bubangela ukubambezeleka kwe-hypoglycemia, okusongela imiphumela emibi kakhulu yempilo.

Noma ngenxa yenkomba yotshwala ephansi, ihlala iyingozi kunoma yiluphi uhlobo lwesifo sikashukela. Into ekhona ukuthi inqubo yokukhishwa kweglucose yehlisa ijubane, njengoba umzimba "ulwa" nobuthi botshwala.

Lapho uphuza utshwala, kumele kulandelwe imithetho eminingana ezonciphisa ubungozi bemiphumela. Okokuqala, utshwala benziwa kuphela esiswini esigcwele. Okwesibili, ukudla okulula nje kufanele kube nama-carbohydrate ayinkimbinkimbi.

Okwesithathu, kuyadingeka ukuthi uxwayise izihlobo nabangane ngokuphuza utshwala, ukuze kuthi uma kunezinkinga ezingezinhle, bakwazi ukunikeza usizo lokuqala ngesikhathi. Kuyafaneleka futhi nokugcina idivaysi yokulinganisa ushukela egazini futhi njalo yenza izilinganiso.

Uhlu Lwama-Alcoholic Alcoholic Low Low:

• i-vodka;
• amawayini enziwe ngotshwala ahlanganisiwe;
• owomile omhlophe newayini elibomvu;
• i-champagne eyomile.

Ividiyo ekulesi sihloko iveza izindlela zokupheka zamaholide zabashukela.