Lapho ulungiselela amasobho wohlobo lweshukela sesibili, izindlela zokupheka kufanele zilandelwe, ngenkathi kucatshangelwa amanye ama-nuances wokuzilungiselela kwabo nokusebenzisa ukudla okuvunyelwe kuphela ngamanani adingekayo.
Isifo sikashukela mellitus veto ukusetshenziswa kokudla okuhlukahlukene. Kulokhu, abanesifo sikashukela bavame ukuyeka ukudla abakuthandayo, bebheka indlela yokudla ebekwe udokotela.
Ubunzima buqala ukuqonda kusuka ezinsukwini zokuqala zokwelashwa okunjalo. Isethi elilinganiselwe yemikhiqizo, ukuvinjelwa okuningi kunomthelela ongemuhle esimweni sokomoya sesiguli, okungaholela ekukhungatheka noma emizweni yendlala engapheli.
Eqinisweni, isimo sengqondo esifanelekile kanye nendlela yokusiza kuzosiza ukugwema ubunzima obuhlukahlukene futhi wenze imenyu yakho ibe lusizo futhi ihlukahlukene ngangokunokwenzeka. Ngaphezu kwalokho, ukulungiswa kancane kancane kwesisindo nokuthuthuka kwamazinga kashukela kuzoba ukuhlanganiswa kokudla okuphansi kwe-carb yesifo sikashukela, okuzoba yisikhuthazo esibalulekile nesishukumisela sokuzama izifundo ezintsha zabanesifo sikashukela.
Yikuphi amasobho engingawadla ngohlobo 1 nesifo sikashukela sohlobo 2?
Abantu abanesifo sikashukela banesidingo embuzweni wokuthi iziphi isobho ezingadliwa ngohlobo 2 sikashukela nohlobo 1 sikashukela, futhi yiziphi izinto ezilusizo nezilimazayo zosobho zomzimba womuntu.
Kunezindlela eziningi zokupheka zezifundo zokuqala ezivumela imenyu yomuntu ngamunye yansuku zonke.
Isobho igama elijwayelekile kuzo zonke izitsha eziwuketshezi.
Isuphu yethemu isho izitsha ezilandelayo:
- i-borsch;
- ukhukhamba;
- izindlebe (isobho senhlanzi);
- hodgepodge;
- i-beetroot;
- okroshka;
- isobho seklabishi;
- isobho lenkukhu.
Ngokusho kwezazi eziningi zezokwelapha, izitsha ezinjalo kufanele zidliwe nsuku zonke, ngoba zinomphumela onenzuzo kuyo yonke inqubo yokugaya, zinamavithamini namaminerali adingekayo.
Isobho elinemifino lingabikwa eqenjini lezifundo zokuqala eziwusizo kakhulu, ngoba ukulungiselela kwazo okufanele kuzosiza ukugcina wonke umsoco oqukethwe kwizithako eziyinhloko. Isobho ngokufakwa okusanhlamvu noma i-pasta kwenza ukuthi isidlo sanelise ngangokunokwenzeka, okukuvumela ukuthi ukhohlwe ngomzwa wokulamba isikhathi eside. Ngaphezu kwalokho, njengomthetho, inani lekhalori lamasobho amaningi liphansi impela, elibavumela ukuthi lisetshenziswe ngenkathi kulandela ukudla.
Izici eziphambili ezisebenzayo zesobho zimi ngalendlela elandelayo:
- Okuqukethwe okuphansi kwekhalori.
- Amandla okugculisa futhi abe lula ukuwathatha umzimba.
- Thuthukisa ukugaya.
- Bayakuvumela ukuthi ulondoloze inani eliphakeme lezakhamzimba, ngenxa yenqubo yokupheka (kunokuthosa).
- Bayakuvumela ukuthi ubuyisele ukulingana kwamanzi emzimbeni kanye nokwenza umfutho wegazi ube ngokwejwayelekile.
- Zinezindawo zokuvimbela nezishukumisayo.
Izifundo zokuqala ezinjalo zivame ukuba yingxenye ebaluleke kakhulu lapho kubhekwa ukudla okuhlukahlukene kokulapha, kufaka namasobho wesifo sikashukela.
Okubalulekile phakathi kwezifo ezahlukahlukene kanye nokubanda yingqeshiso yenkukhu.
Isobho se-Puree kungenye yezinhlobo okumnandi kakhulu futhi okunempilo ngenxa yokuvumelana kwawo okuthambile. Ngaphezu kwalokho, zidonswa kalula ngumzimba futhi zinamavithamini amaningi.
Inkomba ye-glycemic yesitsha efana nesobho (enesifo sikashukela sohlobo 2) inesilinganiso esiphansi, esikuvumela ukuthi uyisebenzise nsuku zonke.
Naphezu kwemiphumela eminingi emihle yesobho, kunesigaba sabantu esibheka ukuthi lesi sidlo siyingozi emzimbeni. Lezi zisekela izondlamzimba ezihlukile. Umbono wabo ususelwa eqinisweni lokuthi uketshezi (umhluzi), ungena esiswini kanye nokudla okuqinile, uvuselela ujusi we-gastric, othinta kabi izinqubo zokugaya.
Yiziphi izitsha ezingalungiswa ngokuthuthukiswa kwesifo sikashukela?
Isobho sohlobo lweshukela sikashukela 2 kufanele silungiselelwe kucatshangelwa inqubo yokugula.
Lokhu kusho ukuthi zonke izitsha zilungiswa ngaphandle kokufakwa okusanhlamvu okuhlukahlukene noma i-pasta. Ukuze wandise ukwanela kwabo, kunconyelwa ukusebenzisa inyama noma amakhowe njengezithako ezingeziwe.
Ngaphezu kwalokho, ukudla okuhlukahlukene kwe-hodgepodge okulungiselelwe kusuka kuhlu lokudla okuvunyelwe kuzosiza ukwehluka ekudleni kwansuku zonke. Isobho lesifo sikashukela sisetshenziselwa ushukela wegazi ophezulu.
Ukwenza isobho sohlobo lwe-1 sikashukela nakho kusho ukungasebenzisi kuphela umqondo we-glycemic index, kodwa futhi nokwazi ukuthi mangaki amayunithi esinkwa aqukethwe emhluzi onjalo.
Ukuze ulungiselele isidlo sokuqala, kungasetjenziswa "izisekelo" ezingamanzi ezilandelayo:
- amanzi
- izinhlobo ezahlukahlukene zomhluzi - inyama, inhlanzi noma imifino;
- ubhiya noma i-kvass;
- i-brine;
- amajusi wezithelo;
- imikhiqizo yobisi.
Ngokuya ngesisekelo esikhethiwe, izitsha ezinjalo zingakhonzwa zibanda noma zifudumele. Isobho elishisa kakhulu kufanele ligwenywe, ngoba alithathwa kalula ngumzimba.
Isobho labanesifo sikashukela kufanele libe isifundo esiphambili ngesikhathi sasemini. Kunezidingo ezithile zokulungiselela kwabo, okulandelayo:
- Udinga ukusebenzisa ukudla okunenkomba ye-glycemic ephansi. Kungale ndlela kuphela, lapho ungathola isidlo sikashukela esine-khalori ephansi ngempela engeke sikhuthaze ukwanda kweglucose yegazi.
- Isobho sikashukela kufanele silungiswe kabusha. Ngaphezu kwalokho, lapho upheka izitsha, kungakuhle ukuthi usebenzise imifino emisha kuneziqhwa, ugwema ozakwabo abangaboshiwe. Ngenxa yalokhu, ungagcina inani elikhulu lezakhamzimba namavithamini endishini eseqediwe.
Ukudla isobho kuzosetshenziswa ngokulinganayo kukho konke ukuxhomekeka kwe-insulin nefomu elizimele lesifo. Kufanele kukhunjulwe ukuthi uma kunesisindo esikhulu ngokweqile esigulini, isisekelo sezifundo zokuqala ezinjalo kufanele kube yimifino (enamakhowe), hhayi umhluzi wenyama.
Ngenxa yokulungiselela okufanele, isobho likashukela lizoba indawo enhle kakhulu yezitsha eziseceleni ezakha izitsha eziphambili.
Okuqukethwe kwekhalori kwendishi yokuqala enjalo kuzokwehla kakhulu, kepha ukuthamba akubi kubi.
Izimiso eziyisisekelo zokupheka
Zonke izitsha zohlobo lwesifo sikashukela sohlobo 2 ziyehluka ezimisweni zokupheka ezijwayelekile.
Lokhu kungenxa yokuthi indishi eseqediwe kufanele ibe nenkomba ephansi ye-glycemic nenani elincane lamayunithi esinkwa.
Ungapheka kanjani isobho ukuze ulondoloze inani eliphakeme lezinto ezinhle kulo futhi ungezi umkhawulo wekhalori ovumelekile?
Imigomo eyisisekelo yokulungiselela okumele icatshangwe lapho usebenzisa izindlela zokupheka isobho sikashukela:
- ngokwesisekelo, njengomthetho, kuthathwa amanzi ahlanzekile, umhluzi ovela ezinhlotsheni ezinamafutha aphansi enyama noma enhlanzi, imifino noma amakhowe;
- sebenzisa kuphela izithako ezintsha, ugwema izithako ezifrakiwe noma ezisetshenzisiwe
- owokuqala, umhluzi ocebile kakhulu, lapho kukhona inqubo ye-pathological, awusetshenziswa, ngoba uthinta kabi ukusebenza kwamanyikwe futhi kunzima ukumunwa ngumzimba, lapho upheka isobho, isakhi esibalulekile umhluzi "wesibili", osala ngemuva kokudonsa "okokuqala";
- lapho ulungisa isidlo senyama, kungcono ukusebenzisa inyama ebomvu;
- gwema ukuthosa okujwayelekile kwezithako ezithile nama-fries;
- Ungapheka izobho zemifino ngokususelwa kuma-broths amathambo.
Kumele kuqashelwe ukuthi ngaphandle kokubaluleka kokudla kwemidumba, ngesifo sikashukela, akukanconywa ukuthi kudliwe kakhulu izitsha ezinkulu ngokufakwa kukabhontshisi (kanye ngesonto kuzokwanela), ngoba zithathwa njengezinesisindo esanele sendlela yokugaya ukudla futhi zidala umthwalo owengeziwe kumanyikwe. . Okufanayo kuhamba nge-borsch, ukhukhamba kanye ne-okroshka.
Kweminye imithombo, ungabona izindlela zokupheka zezifundo zokuqala ngokuthambisa imifino ebhotheni. Ngakho-ke, kuzokwazi ukuthola ukunambitheka okucebile kwendishi eseqediwe.
Ngempela, izici zokunambitha zesobho elinjalo zingakhuphuka kancane, kepha ngasikhathi sinye, okuqukethwe kwayo kwekhalori (kanye nenkomba ye-glycemic kanye nenombolo yamayunithi esinkwa) kuzokwanda.
Le khambi alilungele abantu abazama ukunciphisa inani lamakhalori ansuku zonke adliwayo futhi bafuna ukukhulisa isisindo sabo.
Ngaphezu kwalokho, ibhotela alinconyelwe ukusetshenziselwa ukwakhiwa kwenqubo ye-pathological, ukuyibuyisela esikhundleni semifino (i-sunflower noma i-olive).
Zokupheka sikashukela
Ezigulini ezinesifo sikashukela, ungapheka izinhlobo ezahlukahlukene zezifundo zokuqala, unikezwe imigomo eyisisekelo yokulungiselela kwazo okufanele.
Enye yezinto zokupheka eziyisisekelo neziwusizo kakhulu ezigulini ezitholakala ukuthi zinesifo sikashukela isobho lepea.
I-Pea ngokwayo ingumthombo wamaprotheni wemifino, enesakhiwo sayo inani elikhulu lezinto eziwusizo ezidingekayo emzimbeni.
Ngaphezu kwalokho, leli siko likabhontshisi linomphumela onenzuzo ekusebenzeni kohlelo lonke lwe-endocrine.
Ukuze ulungiselele isidlo esinjalo sezokwelapha uzodinga:
- Amanzi (cishe amalitha amathathu).
- Ingilazi yophizi owomile.
- Amazambane amancane amane.
- I-anyanisi eyodwa nesanqante esisodwa.
- Izipuni ezimbili kawoyela yemifino.
- I-clove yegalikhi namakhambi (i-dill noma i-parsley).
Isithako esiyinhloko - uphizi - kufanele uthele ngengilazi yamanzi abandayo bese ushiya ukuyofaka ubusuku bonke.
Ngosuku olulandelayo, ubilise ngamalitha amathathu amanzi phezu kokushisa okuphansi, uvuse njalo. Ngaphezu kwalokho, kuyadingeka ukubheka inqubo yokupheka, ngoba uphizi unekhono "lokubaleka", ushiye amabala esitofini naphezu kwepani. Dlulisa u-anyanisi, izaqathe kanye negalikhi epanini (musa ukuthosa kakhulu).
Lapho i-peas isesimweni sokulungela kancane, engeza amazambane asikiwe bese ufaka usawoti omncane, bese kuthi ngemuva kwemizuzu eyishumi, thumela imifino enosawoti epanini. Shiya esitofeni eminye imizuzu eyishumi bese ucisha ukushisa. Faka imifino eqoshiwe nopelepele omncane (uma uthanda).
Ukuze uthuthukise ukusebenza kahle, yeka ukwenza amahora amaningi. Izinongo zesifo sikashukela nazo zizosizakala.
Izobho zokupheka imifino nazo azithandwa kangako, ezibandakanya ukuhlanganiswa kwezithako ezahlukahlukene ezisondele. Kungaba anyanisi, izaqathe, amazambane, isilimo esidliwayo esinamagatsha anamanzi, utamatisi, ubhontshisi oluhlaza kanye nopelepele omusha.
Ukuhlanganiswa okunjalo kwemifino kuvame ukubizwa ngokuthi i-minestrone (isobho sase-Italy). Kukholelwa ukuthi izithako ezingaphezulu ekwakhiweni kwazo, i-tastier isidlo eseqediwe izoba. Ngaphezu kwalokho, inani elikhulu lemifino lizoletha inzuzo engabazeki kuwo wonke umuntu.
Isazi sevidiyo esikulesi sihloko sizokhuluma ngezinzuzo zezifundo zokuqala zabanesifo sikashukela.
