Indima yokwelashwa kokudla ushukela omningi emzimbeni ibaluleke kakhulu, ngoba imenyu eyakhiwe kahle isekela amanani eglucose egazini ngaphakathi kwemikhawulo eyamukelekayo. Imikhiqizo yakhethwa yi-glycemic index (GI). Inani elibonisa isilinganiso lapho ushukela ungena emzimbeni ngemuva kokudla noma isiphuzo esithile.
Okunye ukudla okuvunyelwe kuyasiza ikakhulukazi ekudleni kwakho, ngoba kunganciphisa ushukela wegazi lakho. Lokhu kufaka phakathi i-oatmeal yesifo sikashukela sohlobo 2. Ukusuka lapho ulungisa izitsha, umhluzi nejelly. Lokhu kuzodingidwa kulesi sihloko.
Izici zokwelapha kanye ne-contraindication ye-oatmeal yohlobo 2 sikashukela kuxoxwa ngezansi, ukuthi ungapheka kanjani i-oats decoction, i-oatmeal jelly ngaphandle koshukela, kungenzeka yini ukudla i-oatmeal kweziguli Indima ye-GI empilweni yesifo sikashukela nayo ichazwa futhi nokubaluleka kwe-oatmeal ne-bran kuyathulwa.
Inkomba ye-glycemic yama-oats
Imikhiqizo enesikhombi esingamayunithi angama-50 kufanele ibe khona ekudleni. Abakwazi ukwandisa ushukela wegazi. Kabili ngesonto kuvunyelwe ukudla ukudla ngenani eliphakathi kwamayunithi angama-69. Kepha ukudla, iziphuzo, ezine-GI yamayunithi angama-70 noma ngaphezulu, kuyenqatshelwa ukufakwa kwimenyu, ngoba lesi sigaba semikhiqizo singakhuphula amazinga kashukela emzimbeni afike endaweni ephuthumayo.
Ukwanda kwenkomba kungathinteka indlela yokupheka kanye nokuguquguquka kwezitsha. Lo mthetho olandelayo usebenza kunoma yiluphi uhlobo lwephalishi - ubukhulu bephesi, likhulu inkomba yalo. Kodwa akavuki ngokugxeka, amayunithi ambalwa kuphela.
I-Oatmeal yesifo sikashukela kufanele ilungiswe ngokuya ngemithetho ethile. Okokuqala, bayipheka ngaphandle kokufaka ibhotela, kungenzeka, emanzini nangobisi. Okwesibili, kufanele ukhethe oats ngaphandle kokungeza izithelo ezomile, ngoba ezinye zazo zithinta kabi impilo yabanesifo sikashukela.
Ukuzwisisa umbuzo, kungenzeka ukwelapha ama-Hercules onesifo sikashukela, kufanele wazi i-GI yawo kanye nokuqukethwe kwekhalori. Ngendlela, iziguli ezinesisindo somzimba ngokweqile kufanele zinake ngokukhethekile okuqukethwe kwe-caloric yemikhiqizo.
Oats banezincazelo ezilandelayo:
- inkomba ye-oatmeal glycemic amayunithi angama-55;
- kilojoule ngama-gramu ayi-100 womkhiqizo ophelile uzoba ngama-88 kcal.
Kuyavela ukuthi imiqondo ye-oatmeal nesifo sikashukela iyahambelana ngokuphelele. Inkomba yayo isebangeni eliphakathi, ekuvumela ukuthi ufake leli phalishi kwimenyu, kepha akukho ngaphezulu kwezikhathi ezimbili kuya kwezithathu ngesonto.
Ngasikhathi sinye, ukudla ngokwakho akufanele kufake eminye imikhiqizo ene-GI ephakathi nephezulu.
Izinzuzo zama-oats
I-Herculean porridge ingesinye sezingxenye zokudla okuningi okuhlose ukunciphisa isisindo ngokweqile, sisuse i-cholesterol embi, kuvumele ipheshana lesisu. Lokhu okusanhlamvu kufaka phakathi amaprotheni emvelaphi yezitshalo nama-carbohydrate ayinkimbinkimbi, aphulwe kancane ngumzimba futhi isikhathi eside anikeze umuzwa wokugcwala. Ngenxa yalokhu, bonke abasubathi badla iphalishi.
I-Oatmeal iqukethe inani elikhulu lama-antioxidants wemvelo (i-beta-glucans). Babopha imikhiqizo yengxenye yempilo, ama-radicals, futhi bayisuse emzimbeni. Futhi, ama-antioxidants akhulula umuntu we-cholesterol embi, vimba ukwakheka okusha. Ama-glucans eBeta anciphisa inqubo yokuguga.
Ukwelashwa kwama-oats kusetshenziswa kabanzi ezifweni zesisu. Ama-oats angama-secreal gluten afakiwe, amboza izindonga ezingavuthi zamathumbu, ngaleyo ndlela anciphise ukungakhululeki esiswini.
I-Oatmeal yesifo sikashukela ibalulekile ngenxa yokuba khona kwezinto ezinjalo:
- Amavithamini e-B;
- potaziyamu
- calcium
- i-magnesium
- insimbi
- amaprotheni emvelaphi yezitshalo;
- i-fiber.
Ama-oats asetshenziselwa ukuphatha umsebenzi wezocansi obuthaka kubantu besilisa. Ukuphaka nje okusanhlamvu kwasekuseni kuzobe kungukuvikela okuhle kakhulu kokungasebenzi kwezocansi. Izinto ezikhethekile ezakha okusanhlamvu zivuselela ukukhiqizwa kwehomoni testosterone.
Ama-Hercule anesifo sikashukela anomthelela omuhle emzimbeni:
- isusa cholesterol embi;
- kwandisa ukukhiqizwa kwe-insulin;
- kuvimbela ukuqunjelwa kanye nokuvela kwama-hemorrhoids;
- kuthuthukisa i-peristalsis ye-rectum;
- isungula umsebenzi wepheshana lesisu.
Izinzuzo nokulimala kwama-oats kungahlolwa ngokuzimela, kususelwa olwazini olwethulwe kulesi sihloko. I-Oatmeal enesifo sikashukela ingaba nomthelela ongemuhle kuphela esimweni sokungabekezelelani komuntu ngamunye ku-gluten yomuntu, okuyingxenye yalokhu okusanhlamvu.
Kwabanesifo sikashukela abanezinkinga zokukhuluphala ngokweqile, ipheshana esiswini kanye ne-cholesterol ephezulu, kufanele udle njalo i-oatmeal.
Healing decoctions of oats
Umhluzi we-Oat yindlela yokwelapha izifo eziningi. Lokhu okusanhlamvu sekuyisikhathi eside kusetshenziswa emithini yabomuntu ukulwa nezifo zesisu, isibindi, inhliziyo ne-gland yegilo. Ngenxa yokuntuleka kwe-contraindication, kungenzeka ukusebenzisa i-decoction kubantu abanasiphi isifo, ngoba akukaze kulimaze noma ngubani ukuhlanza umzimba ubuthi nemikhiqizo yempilo eyodwa.
Abaningi banesithakazelo embuzweni - kanjani ukwenza i-oats yesifo sikashukela? Kunezindlela zokupheka ezahlukahlukene, kepha kukhona umthetho ongangeneki - kuyadingeka ukukhipha izinto ezingavuthiwe ezithengwa kuphela ekhemisi.
Ngezansi kunezindlela zokupheka ezithandwa kakhulu zama-decoctions kanye ne-infusions, ezinokubuyekezwa okuhle kuphela okuvela kubantu ngemuva kokuthola inkambo ephelele yokwelashwa.
Okokufaka kokuqala, uzodinga izithako ezilandelayo:
- amaqabunga amabili aluhlaza okwesibhakabhaka;
- isigamu sesipuni sembewu yefilakisi;
- isipuni samaqabunga obhontshisi asikiwe, inani elilinganayo lotshani be-oat oluhlaza.
Hlanganisa zonke izithako bese uthele ama-millilitha amaningi wamanzi abilayo, uwavumele athele amahora ayi-12 ku-thermos, bese unamba futhi uphuza usuku lonke. Inkambo yokwelashwa iqala ezinsukwini eziyi-14 kuye kwezingama-30. Ngemuva kwalokho udinga ukuthatha ikhefu lamasonto amabili.
Indlela yesibili yokwenza oats ukwehlisa ushukela wegazi kuzothatha cishe amahora amabili. Yenza i-decoction iyadingeka ngezigaba ezimbili. Sula okusanhlamvu okuthengwe ekhemisi ngaphansi kwamanzi agobhozayo, cwilisa ama-250 amagremu we-oats ngehora elilodwa emanzini apholile, bese ubeka isitsha emlilweni bese uswilisa, bese ubilisa ngehora elilodwa.
Vumela umhluzi uphole ngokwawo, bese uxubha, unciphise okusanhlamvu bese wengeza amanzi anele ukwenza ilitha elilodwa. Gcina esiqandisini. Ukwelapha isifo sikashukela esinama-oats kuhamba kanjena: isigamu sehora ngaphambi kokudla, uphuze ama-milliliters ayi-100 wokukhipha, kathathu ngosuku.
Inkambo yokwelashwa izoba amasonto amabili, emva kwalokho udinga ukuthatha ikhefu leviki.
Kissel ku-oatmeal
Ukusuka kwishukela ungapheka i-oatmeal jelly. Ngaphezu kwalokho, kunezindlela ezimbalwa zokupheka - kusukela ekuphekeni esitofini, ekuphekeni kumpheki ohamba kancane. Wonke umuntu angakhetha indlela elula kakhulu futhi engabizi.
I-Oatmeal akufanele ibe noshukela omhlophe. Imakethe yanamuhla yamakhemikhali inikezela ngesifo sikashukela izinhlobo ezahlukahlukene zama-sweeteners - i-fructose, i-sorbitol, i-xylitol, i-stevia. Uma ukhetha i-sweetener, nikeza okuthandwa yimvelo (i-stevia, i-fructose).
Futhi, abanesifo sikashukela bavunyelwe ukupheka izithelo zakudala nejerry jelly, besebenzisa i-oats echotshoziwe ibe yisimo sempuphu esikhundleni sesitashi. Ubuchwepheshe bokupheka buhlala bunjalo. Kepha ngezansi nje kwendlela yokupheka i-kissel eyethulwa ushukela kuzosiza ukunqoba lesi sifo.
Ijelly ye-Oatmeal ilungiselelwe kusuka kuzithako ezilandelayo:
- 300 amagremu we-oatmeal;
- izingcezu ezimbili zesinkwa rye esomile;
- ilitha lamanzi ahlanziwe;
- usawoti ukunambitha.
Hlanganisa konke ukudla ngaphandle kosawoti bese ushiya amahora angama-48, uvuse ngezikhathi ezithile, njalo emahoreni ayisikhombisa. Bese ukhipha uketshezi nge-cheesecloth bese ucindezela isisindo. Cwilisa ukushisa okuphansi kwehora ukuze ukuvumelana kwesiphuzo kukhulu, usawoti ukunambitha. Iziphuzo ze-Oat ezilungiselelwe ngokuya ngale iresiphi zingasebenzi njengendlela yokwelapha abantu, kodwa futhi futhi zibe isidlo esihle kakhulu esigcwele.
Akunakwenzeka ukwelapha isifo sikashukela unomphela, kepha ungasinciphisa lesi sifo ngokuhambisana nokudla okufanele futhi usebenzise umuthi wendabuko.
Iresiphi ye-Oatmeal
Yidla i-oatmeal yesifo sikashukela. Lesi sidlo sizonikeza umuzwa wesikhathi eside wokugcwala bese uqala indlela yokugaya ukudla. I-Porridge ilungiswa ngokushesha okukhulu, ngakho ibhulakufesi liyohlala lilungiswa kabusha futhi ngasikhathi sinye, kusetshenziswe isikhathi esincane.
Ukulungiswa kwamabele okusanhlamvu kufanele kwenzeke ngokuya ngomthetho othile - ubisi luhlanjululwe ngamanzi ngesilinganiso sesilinganiso esisodwa kuya kwesinye. Futhi yingakho, isidlo sivela singekho khalori ephezulu, kepha asiveli kwikhwalithi yokunambitha, ngakho-ke akunangqondo ukuthi usebenzise ubisi olungaka.
Izithelo namajikijolo zivunyelwe ukungezwa kuma-oats aphekwe wesifo sikashukela sohlobo 2. Kufanele zikhethwe ngokususelwa kuhlu lokudla olunenkomba ephansi ye-glycemic engeke inyuse ushukela wegazi.
Lapho kukhona isifo sikashukela sohlobo 2, amajikijolo nezithelo ezivunyelwe:
- apula, ithini lamapheya;
- ama-currants;
- noma yiziphi izithelo zamawolintshi - amawolintshi, ama-tangerine, amagilebhisi;
- cherries;
- ama-apricots, umpe, amapetshisi;
- ugqumugqumu;
- Ama-Blueberries
- Kamalibhele
- plums.
Ukwenza iphalishi yesifo sikashukela, uzodinga lezi zithako ezilandelayo:
- Ama-millilitha ayi-200 obisi, inani elilinganayo lamanzi;
- wezipuni ezine ze-oatmeal;
- idlanzana lama-blueberries;
- ama-waln amathathu.
Hlanganisa amanzi nobisi, ulethe ku-thumba, engeza i-oatmeal uhlanganise. Simmer imizuzu engu-15. Ngemuva kwalokho, lapho iphalishi seliphokophelele emazingeni okushisa amukelekayo, engeza amajikijolo namantongomane aqediwe.
I-Oat yesifo sikashukela iyisigaxa esibalulekile esingafanele ukunganakwa, ngoba munye kuphela wephalishi ogcwele umzimba ngefayibha ngo-80% wesimo semihla ngemihla.
Amathiphu we-Endocrinologist
Ngeshwa, isifo sikashukela sohlobo 2 sithinta abantu abaningi unyaka ngamunye. Lokhu kungenxa yezizathu eziningana - ukukhuluphala, impilo yokuhlala phansi, ingcindezi engokomzwelo, ikusasa. Ukuvimbela isifo sikashukela, kufanele uvakashele i-endocrinologist okungenani kanye ngonyaka.
Ushukela wegazi ophakeme, indima yokudla kwe-carb ephansi akufanele ibukelwe phansi. Ukwelashwa kwesifo sikashukela i-mellitus yohlobo olungena-insulin olususelwa ekusekelweni okufanele, kuyasiza ukulawula ukugcwala kwe-glucose emzimbeni.
Ukuzivocavoca ngomusa kusiza kahle ngesifo sikashukela. Kufanele babe njalo, okungenani kathathu ngesonto, isifundo esisodwa sithatha imizuzu engama-45-60. Ungagibela ibhayisekili, ubhukude, ugijime, uye e-yoga nasezingeni lomzimba. Uma konke lokhu kungesona isikhathi esanele, bese ubuyisela uhambo lokuya emsebenzini ngezinyawo.
Kwisifo sikashukela, izindlela zokupheka zemithi yesintu zingasetshenziswa. Amabhontjisi ama-Bean, i-stigmas yommbila, i-articoke yaseJerusalema kanye nama-Amur velvet amajikijolo azibonakalise kahle.
Ungaselapha kanjani isifo sikashukela, udokotela we-endocrinologist uzokutshela. Kodwa-ke, ukwelashwa kokudla kwesifo sikashukela nemidlalo kuyisinxephezelo esihle kakhulu ngalesi sifo.
Kwividiyo ekulesi sihloko, u-Elena Malysheva ukhuluma ngezinzuzo zama-oats.
