Kungakhathaleki ukuthi isiguli sinalo yini uhlobo lwesifo sikashukela, okokuqala, kwesibili noma ngokuthinta umzimba, kufanele sakhe itafula lakhe kahle ukuze kulawulwe ukugcwala kweglucose egazini. Ukudla kuqukethe ukudla okunenkomba ye-glycemic ephansi. Le nkomba izokhombisa ukuthi ushukela omncane ucutshungulwa kanjani egazini ngemuva kokudla umkhiqizo othile.
Le nkomba kuphela eqondisa ama-endocrinologists lapho kulungiswa imenyu yesifo sikashukela. Ngaphezu kwalokho, kubalulekile ukulinganisa umsoco; ngaphezu kwengxenye yokudla kufanele kube imifino.
Kuyiphutha ukucabanga ukuthi izitsha zeziguli ezinesifo sikashukela ziyachaphazeleka. Akunjalo, ngoba uhlu lwemikhiqizo evunyelwe likhulu futhi ungenza izitsha eziningi eziseceleni namasaladi kuwo. Kuzoxoxwa ngazo ngalo mbhalo.
Imibuzo elandelayo ixoxwa - yiziphi amasaladi okufanele ulungiselele ishukela, isaladi zokupheka zohlobo 2 sikashukela, izitsha zonyaka omusha, amasaladi akhanyayo okudla okulula nokudla namaladi wasolwandle, njengokudla okugcwele.
I-Glycemic Salad Product Index
Ezigulini ezinesifo "esimnandi", kungakhathalekile ukuthi hlobo luni, kuyadingeka ukuthi kudliwe ukudla okunenkomba yama-unit angama-50. Ukudla okunezinkomba kuze kufike kumayunithi angama-69 kungaba khona etafuleni, kepha njengokuhlukile, okungukuthi, amahlandla ambalwa ngeviki, kungabi ngaphezu kwama-gramu ayi-150. Ngasikhathi sinye, imenyu akufanele ibe nesisindo neminye imikhiqizo eyingozi. Zonke ezinye izithako zama-saladi, anenkomba yamayunithi angaphezu kuka-70, azivunyelwe ngohlobo 2 nesifo sikashukela esingu-1, ngoba zinomthelela omkhulu ekwandeni kwamazinga kashukela egazini.
Izindlela zokupheka zesaladi sikashukela azihlanganisi ukugqoka kwazo nge-ketchup kanye nemayonnaise. Ngokuvamile, ngaphezu kwe-GI, futhi udinga ukunaka okuqukethwe kwekhalori yemikhiqizo. Kuyavela ukuthi i-GI yisikhombisi sokuqala sokukhetha imikhiqizo, futhi okuqukethwe kwabo kwekhalori kungokugcina. Izinkomba ezimbili kufanele zibhekwe ngasikhathi sinye.
Isibonelo, i-oyela inenkomba yama-zero amayunithi; eyodwa akuyona isivakashi esamukelekayo ekudleni kweziguli. Into ukuthi kwesinye isikhathi, imikhiqizo enjalo igcwala i-cholesterol emibi futhi inokuqukethwe kwekhalori ephezulu, okucasulayo ukwakheka kwama-deposits anamafutha.
Ngohlobo 1 no-2 sikashukela, ungapheka imifino nezithelo, kanye namasaladi wenyama nezinhlanzi. Into esemqoka ukukhetha kahle izithako ezizohlanganiswa nomunye. Amasaladi wemifino kwabanesifo sikashukela abalulekile ngoba aqukethe inani elikhulu le-fiber yokudla elehlisa ukuhamba kweglucose egazini.
Kwimifino yokulungiselela amasaladi, okulandelayo kuzoba wusizo:
- isilimo esidliwayo esinamagatsha anamanzi;
- Utamatisi
- ikhukhamba
- zonke izinhlobo zeklabishi - ama-broccoli, amaBrussels amahlumela, ukholifulawa, omhlophe, iklabishi elibomvu, iBeijing;
- u-anyanisi no-chives;
- upelepele obabayo futhi omnandi (isiBulgaria);
- ugarlic
- squash;
- Izaqathe ezintsha
- izinsalela - ubhontshisi, uphizi, udali.
Amasaladi nawo angalungiswa kusuka kunoma yiluphi uhlobo lwamakhowe - ama-champignons, ama-oyster amakhowe, ibhotela, ama-chanterelles. Zonke izinkomba azidluli amayunithi angama-35.
Izici zokunambitha zama-saladi anesifo sikashukela zingahluka nge-seasonings noma amakhambi, isibonelo, i-turmeric, i-oregano, i-basil, i-parsley noma i-dill.
Isaladi yezithelo ibhulakufesi elinempilo labanesifo sikashukela. Umthamo wansuku zonke uzofinyelela ku-250 amagremu. Ungayolisa izithelo eziphekwe kanye namasaliga e-berry nge-kefir, iyogathi noma nge-yoghur eyenziwe yasekhaya engafakwanga.
Izithelo namajikijolo, kufanele ukhethe okulandelayo:
- ama-apula kanye namapheya;
- ama-apricots, umpe kanye namapheya;
- cherries kanye cherries;
- ama-sitrobheli, ama-sitrobheli kanye nama-raspberries;
- ugqumugqumu;
- ihalananda;
- Ama-Blueberries
- Kamalibhele
- zonke izinhlobo zezithelo zamawolintshi - i-orange, i-mandarin, i-pomelo, i-grapefruit.
Inani elincane, hhayi ngaphezu kwama-gramu angama-50 ngosuku, amantongomane wanoma yiluphi uhlobo angafakwa ezitsheni zabanesifo sikashukela - ama-walnuts, amantongomane, amaseshele, ama-hazelnuts, ama-alimondi, ama-pistachios. Inkomba yabo isebangeni eliphansi, kepha okuqukethwe kwekhalori kuphezulu kakhulu.
Inyama nenhlanzi amasaladi kufanele akhethe izinhlobo ezinamafutha aphansi, asuse kuzo izinsalela zesikhumba namafutha. Unganikeza izintandokazi ezinhlobonhlobo ezinjalo zenyama kanye ne-offal:
- inyama yenkukhu;
- i-turkey;
- inyama yomvundla;
- isibindi senkukhu;
- isibindi senkomo, ulimi.
Ukusuka ezinhlanzini kufanelekile ukukhetha:
- i-perch;
- hake;
- i-pollock;
- ikhodi;
- ukumhlophe okwesibhakabhaka;
- pike
- i-saury.
I-Fish offal (caviar, ubisi) akufanele idliwe. Ngokudla kwasolwandle, akukho mkhawulo weziguli.
Amasaladi wasolwandle
Lezi saladi zesifo sikashukela zibalulekile ikakhulukazi, njengoba zinikeza umzimba amaprotheni, amavithamini kanye namaminerali. Ngaphezu kwalokho, isidlo esinjalo sizoba nekhalori ephansi futhi ngeke siphazamise umsebenzi wepheshana lesisu.
Isaladi yes squid isidlo esithandwa ngabantu abaningi iminyaka. Njalo ngonyaka, kunezindlela zokupheka eziningi futhi ezahlukahlukene nge-squid. Ijusi kalamula kanye namafutha omnqumo kuvame ukusetshenziswa njengokugqoka. Amafutha omnqumo wona angafakwa ngamakhambi, upelepele obabayo noma ugalikhi. Ukuze wenze lokhu, amakhambi omisiwe abekwa esitsheni sengilazi ngamafutha futhi afakwa amahora ayi-12 endaweni emnyama nepholile.
Futhi, iziguli ezinesifo sikashukela sohlobo 2 zivunyelwe ukuthambisa isaladi nge-non-fat cream noma ukhilimu ushizi wekotishi, ngokwesibonelo, uphawu lwentengiso "Village House" olunokuqukethwe kwamafutha okungu-0,1%. Uma isaladi yesifo sikashukela ihanjiswa etafuleni elijwayelekile, khona-ke kuvunyelwe ukusebenzisa ukhilimu omuncu onamafutha aphansi njengokugqoka.
Izithako ezilandelayo zizodingeka:
- Amagremu angama-200 e-squid;
- ikhukhamba elilodwa elisha;
- isigamu anyanisi;
- ulethisi;
- iqanda elilodwa elibilisiwe;
- iminqumo eyishumi eyakhiwe;
- amafutha e-olive;
- ujusi kalamula.
Bilisa i-squid emanzini anosawoti imizuzu ethile, uthathe izingcezu bese usika ikhukhamba ibe yimichilo. Sika u-anyanisi ube izindandatho ezingxenyeni bese ucwilisa ku-marinade (uviniga namanzi) isigamu sehora ukushiya ulaka. Ngemuva kwalokho fafaza u-anyanisi bese ufaka ukhukhamba ne-squid. Sika iminqumo ngesigamu. Hlanganisa zonke izithako, usawoti bese udonsa isaladi nejusi kalamula. Isizini ngamafutha omnqumo. Beka amaqabunga e-ulethisi esitsheni bese ubeka ulethisi phezu kwabo (isithombe ngezansi).
Uma umbuzo uwukuthi - yini ukupheka isifo sikashukela esingajwayelekile? Leyo isaladi ye-shrimp izoba ngumhlobiso wanoma yimuphi uNyaka Omusha noma ithebula leholide. Lesi sidlo sisebenzisa uphayinaphu, kodwa umbuzo uphakama ngokushesha - kungenzeka yini ukuthi udle lesi sithelo, ngoba asikho ohlwini lwemikhiqizo enenkomba ephansi. Inkomba yepayipi iyashintshashintsha ebangeni eliphakathi, ngakhoke, njengokuhlukile, kungahle kube khona ekudleni, kepha hhayi ngaphezu kwama-gramu ayi-100.
Ngohlobo 1 nesifo sikashukela sohlobo 2, isaladi ye-shrimp iyisitsha esiphelele, esihlukaniswa ukunambitheka kwayo okungajwayelekile nokungajwayelekile. Izithelo ngokwazo zisebenza njengepladi yesaladi nanjengesithako (inyama). Okokuqala, usike uphayinaphu ube izingxenye ezimbili bese ususa ngokucophelela umnyombo wengxenye eyodwa. Sika kube amashubhu amakhulu.
Izithako ezilandelayo zizodingeka futhi:
- ikhukhamba elilodwa elisha;
- ukwatapheya munye;
- Amagremu angama-30 we-cilantro;
- umcako owodwa;
- isigamu sekhilogu seshishi ehlutshiwe;
- usawoti, umnyama upelepele ukunambitha.
Sika i-avocado kanye nekhukhamba libe amasentimitha ama-2 - 3 amasentimitha, usike kahle i-cilantro. Hlanganisa uphayinaphu, i-cilantro, ikhukhamba, ukwatapheya kanye nesliphu ebilisiwe. Inani le-shrimp lingandiswa, ngokuya ngosayizi wepayinaphu uqobo. Faka isaladi ngejusi kalamula, usawoti kanye nopelepele ukunambitheka kwakho. Faka isaladi ku-uphayinaphu oqoshiwe.
Lezi salads zokudla kwasolwandle zizodinga noma yisiphi isivakashi.
Inyama kanye nama-salal offal
Ama-salads wenyama yesifo sikashukela alungiswa kusuka inyama ebilisiwe ethosiwe. Okungaxhunyiwe nakho kungangezwa. Kwaphela iminyaka eminingi, izindlela zokupheka zazinothile futhi zingathandeki ekunambithekeni. Kodwa-ke, kuze kube manje, isaladi labanesifo sikashukela sohlobo 2, izindlela zabo zokupheka ziyanda minyaka yonke futhi zidala umncintiswano wangempela wokunambitheka kwezitsha zabantu abaphilile.
Amasaladi amnandi kakhulu achazwa ngezansi, futhi noma ngabe yikuphi okufakiwe, kunenkomba ephansi, okusho ukuthi izindlela zokupheka ziphephile ngokuphelele lapho kukhona izinhlobo zokuqala nesibili zesifo sikashukela.
Iresiphi yokuqala isebenzisa inkukhu yesibindi sikashukela sohlobo 2, okuthi uma ifiswa, ibiliswe noma ithosiwe ngenani elincane lamafutha ahlanziwe. Yize abanye abantu abanesifo sikashukela bekhetha isibindi senkukhu, kanti abanye bakhetha i-turkey. Akukho mkhawulo kulolu khetho.
Uzodinga izithako ezilandelayo ukulungiselela lesi sidlo sonyaka omusha noma elinye iholide:
- isigamu sekhilogremu yesibindi senkukhu;
- Amagremu angama-400 eklabishi elibomvu;
- upelepele wensimbi ezimbili;
- amafutha e-olive;
- 200 amagremu kabhontshisi abilisiwe;
- imifino ngokuzikhethela.
Sika i-pepper ibe yimichilo, usike iklabishi, usike isibindi esibilisiwe sibe ngama-cubes. Hlanganisa zonke izithako, usawoti ukunambitha, inkathi yesaladi ngamafutha.
Amasaladi wemifino
Isaladi yemifino yesifo sikashukela sohlobo 2 ibaluleke kakhulu ekudleni kwansuku zonke. Inothile ku-fiber, esiza ekuguquleni i-glucose ibe amandla, futhi iphinde ithuthukise ukusebenza kwepheshana lesisu.
Ikhambi lohlobo lwesibili sikashukela lungalungiswa nsuku zonke. Into esemqoka ukuthi ngesifo sikashukela, izindlela zokupheka kufanele zifake ukudla okungama-khalori aphansi nge-GI ephansi. Indlela entsha yokulungiselela i-lecho ichazwe ngezansi.
Fudumeza uwoyela epanini, engeza utamatisi osikwe ku-cubes amancane, upelepele nosawoti. Ngemuva kwemizuzu emihlanu, engeza upelepele waseBulgaria oqoshiwe, kanye negalikhi oqoshiwe. Cwilisa kuze kuthambe. Ngohlobo lwesibili nolokuqala lwesifo sikashukela, i-lecho izoba isidlo esisezingeni elifanele.
Isifo sikashukela sohlobo 2 akusona isigwebo sokwenqaba itafula elihlwabusayo, azikho izindlela zokupheka isaladi kuphela, kepha nama-dessert ama-diabetes asezithelo namajikijolo.
Ividiyo ekulesi sihloko iveza izindlela zokupheka zamaholide zabashukela.
