Ngoshukela wegazi owengeziwe wabanesifo sikashukela, ama-endocrinologists anquma ukudla okukhethekile okungahlanganisi ama-carbohydrate asheshe amunca. Kuyadingeka ukudla ukudla kwezitshalo nemvelaphi yezilwane. Kubaluleke kakhulu ukulinganisela ekudleni ukuze kugculise umzimba wesiguli ngawo wonke amavithamini kanye namaminerali adingekayo.
Ngohlobo lwesifo sikashukela esingancikeli i-insulin, kudliwa ukudla okunenkomba ye-glycemic index (GI) ephansi. Lesi sikhombisi sikhombisa ijubane lokucubungula ushukela owemukelwe ngumzimba kusuka kumkhiqizo noma isiphuzo esithile.
Odokotela endaweni yokwamukela batshela abanesifo sikashukela ukuthi yikuphi ukudla okufanele badle nokungafanele ukukudla. Kodwa-ke, kunemikhiqizo eminingana evunyelwe ukufakwa ekudleni ngefomu elisha, kepha hhayi ekudleni okuphethwe ukushisa. Enye yale mikhiqizo kuzoxoxwa ngayo kulesi sihloko - mayelana izaqathi.
Kuchazwa ngezansi ukuthi izaqathe zingadliwa yini ngabantu abanesifo sikashukela, inkomba ye-glycemic nokuqukethwe kwekhalori yalesi sihlahla, ukuthi ngabe kungadliwa ujusi we-karoti, izinzuzo zamakheroti abilisiwe, nokuthi ngabe izaqathe zishiywe yini, futhi kungayiphi indlela ukwelulekwa kokudla izaqathi.
Inkomba ye-glycemic yezaqathi
Isifo sikashukela sinqabela umuntu ukuthi adle imikhiqizo enenkomba ephansi kuphela, aze afike kumayunithi angama-49. Ukudla okunjalo kuqukethe ubunzima kuphela bokwehla i-carbohydrate, engeke ikhuphule ukugcwala kweglucose egazini.
Ukudla okunenkomba yamayunithi angafika kwangama-69 kuvunyelwe ekudleni okunesifo sikashukela kungadluli kabili ngesonto kuze kufike kumagremu ayi-100, ngenkambo evamile yesifo. Konke okunye ukudla neziphuzo ezine-index yamayunithi angama-70 noma ngaphezulu kukhulisa kakhulu ukumelana ne-insulin.
Kufanele kukhunjulwe ukuthi inani lemikhiqizo lingashintsha i-GI yabo ngokuya ekwelashweni okushisa. Ngakho-ke, ukudla ama-beets kanye izaqathe kuvunyelwe okusha kuphela. Izaqathe abilisiwe kanye nama-beet zinenkomba ephezulu futhi kungadala i-hyperglycemia kushukela likashukela. I-GI ingakhuphuka futhi ngokushintsha ukuvumelana komkhiqizo.
Lo mthetho usebenza kuma-juices. Uma ujusi wenziwe ngezithelo, amajikijolo noma imifino (hhayi utamatisi), khona-ke inkomba izofinyelela inani eliphakeme, kungakhathalekile ukuthi umkhiqizo omusha wayenani. Ngakho-ke ijusi le-karoti kushukela likhulu alinconywa.
Okushiwo izaqathi:
- inkomba ye-glycemic yekherothi eluhlaza iyunithi engama-20;
- isitshalo sezimpande abilisiwe sine-GI yama-85 amayunithi;
- okuqukethwe kwekhalori kwama-izaqathe aluhlaza ngamagremu ayi-100 kungama-32 kcal kuphela.
Kulandela kulokhu ukuthi izaqathi eziluhlaza ezinesifo sikashukela sohlobo 2 zingaba khona ekudleni kwansuku zonke ngaphandle kokukhathazeka. Kodwa ukuphuza ujusi we-karoti nokudla imifino ebilisiwe kuyinto engathandeki kakhulu.
Uma, noma kunjalo, isiguli sinqume ukwengeza imifino esitsheni esisetshenzisiwe ngokomqondo, ngokwesobho, isobho, ke kufanelekile ukusika izaqathe ngezingcezu ezinkulu. Lokhu kuzokwehlisa kancane inkomba yayo ye-glycemic.
Izinzuzo izaqathi
Izaqathi abalulekile hhayi imifino yezimpande kuphela. Emithini yesintu, kukhona izindlela zokupheka lapho kusetshenziswa iziqongo zikaloti. Inemiphumela yokulwa nokuvuvukala, antibacterial kanye nokwelapha. Uma umuntu ehlushwa ama-hemorrhoids, khona-ke ungenza i-compress kusuka eziqongweni - uyihlahlele esimweni se-gruel bese usebenza endaweni eshisiwe.
Izaqathi for sikashukela zibalulekile ngoba aqukethe inani elandisiwe le-carotene (proitamin A). Ngemuva kokusebenzisa izitshalo zezimpande, umuntu wanelisa izidingo zansuku zonke zomzimba zalo msebenzi. ICarotene ngokwayo inezakhiwo eziningi ezisebenzayo. Okokuqala, iyi-antioxidant enamandla ebopha futhi isuse ama-radicals asindayo emzimbeni angahilelekile ezinqubweni zegciwane. Ngenxa yalokhu, ukumelana kwamasosha omzimba kumagciwane ahlukahlukene, amagciwane kanye nezifo kuqala ukwanda. UCarotene futhi usungula isizinda esingokomzwelo.
Izaqathe ezintsha nesifo sikashukela sohlobo 2 azihambelani nje kuphela, kodwa futhi ziyadingeka ekusebenzeni kahle kohlelo olubonakalayo.
Izaqathe ezigwababa zicebile ku-fiber, okufaka isandla ekuthini leli pheshana lesibeletho likhululeke futhi likhulule abantu ukuqunjelwa. Shono izaqathe zivame ukungezwa kunoma isiphi isaladi yemifino.
Izaqathe ziyasebenziseka ngenxa yezinto ezilandelayo:
- i-proitamin A;
- Amavithamini e-B;
- ascorbic acid;
- Vitamin E
- uvithamini K;
- potaziyamu
- calcium
- selenium;
- i-magnesium
- phosphorus
Okuqukethwe ushukela kumakheroti abilisiwe kukhulu impela, okungezelela ukugcwala kweglucose egazini. Kodwa-ke, izinzuzo zamakherothi aluhlaza lapho umuntu enesifo sikashukela sohlobo 1 nohlobo 2 zibalulekile. Iqiniso ngukuthi ngale ndlela, lo imifino ukhipha i-cholesterol emibi emzimbeni, okucasulayo ukwakheka kwama-cholesterol plaque kanye nokuqhekeka kwemithambo yegazi. Futhi ngeshwa, iziguli eziningi zingaphansi kwe-pathology enjalo. Ukulwa nayo ngempumelelo, abanesifo sikashukela badla isanqante esisodwa ngosuku.
I-karoti iyasiza ezifweni ezinjalo, inciphisa ukubonakaliswa kwayo:
- umfutho wegazi ophakeme
- isifo sokuqina kwemizwa;
- ukungasebenzi kahle kohlelo kwenhliziyo;
- imithambo ye-varicose;
- izifo ze-biliary tract.
Izaqathi eziluhlaza kuhlobo lwesifo sikashukela zinomphumela omuhle emzimbeni.
Ungayidla kanjani izaqathi kashukela
Ngesifo sikashukela, ujusi we-karoti ungadakwa kuze kufike kumamililitha ayi-150, okungcono ukuthi kuxutywe namanzi. Inani lamavithamini kanye namaminerali oshukela likhulu izikhathi eziningi kunasemifino uqobo.
Ukupheka ikhekhe le-carrot kwabanesifo sikashukela akunconywa, ngenxa yokuthi inani elikhulu lemifino elashwa ngokushisa lisetshenziswa esitsheni uqobo. Ukudla okunjalo kukhulisa ukugcwala koshukela egazini.
Izaqathi zaseKorea ziyisengezo esihle esifundweni esikhulu. Kungcono ukuyipheka ngokwakho bese ulahla inketho yesitolo. Iqiniso ngukuthi ushukela omhlophe kungenzeka abe khona kumkhiqizo wesitolo.
Izaqathe ezinamaphawu ziyindlela eyintandokazi kusukela ebuntwaneni. Kodwa-ke, zivinjelwe ngokuphelele yiziguli ezinesifo "esimnandi". Okokuqala, izaqathi ezinoswidi zilungiselelwe ngokufakwa ushukela, i-sweetener kuleli cala ngeke ikwazi ukusebenzisa, ngoba ngaleso sikhathi izaqathe ezinepipi ngeke ziguqule ukuvumelana nokunambitheka okufisayo. Okwesibili, izaqathi ezineswidi kufanele zibiliswe, ngakho-ke i-GI yomkhiqizo ophelile izoba yenani eliphakeme.
Kepha iziguli zidla isaladi le-karoti nsuku zonke. Izindlela zokupheka ezithandwa kakhulu futhi ezimnandi zichazwe ngezansi.
Ama-Carrot Salads
Isaladi enama-izaqathi ingaba yimbili enempilo futhi uyihlobise itafula leholide likashukela ngohlobo lwesibili lwesifo.
Indlela elula kunazo zonke ukunquma i-Beijing noma iklabishi elimhlophe, izaqathi ze-karoti ku-grater yamafutha, hlanganisa izithako, engeza usawoti kanye nenkathi ngamafutha zemifino.
Isifo sikashukela sidinga ukubheka ukuthi awukwazi ukusebenzisa imikhiqizo ekhulisa ushukela wegazi ekuphekeni, okungukuthi, khetha leyo enenkomba ephansi, ifinyelela amayunithi angama-49.
Uma uvame ukulayisha ekudleni ngokudla okuphakathi nendawo enenkomba ephezulu, khona-ke lesi sifo sizoqala ukwanda futhi sithinte kabi imisebenzi eminingi yomzimba.
Lapho kulungiswa amasaladi anesifo sikashukela, kufanele kubhekwe umthetho owodwa - ungawuniki nge-imayonnaise, ukhilimu omuncu omuncu nososo lwesitolo. Ukugqoka okuhle ngamafutha omnqumo, i-yogurt eyenziwe yasekhaya noma ushizi wekotishi onokhilimu onamafutha ayi-zero.
Ukulungiselela isaladi ngembewu yesesame kanye izaqathi, izithako ezilandelayo zizodingeka:
- izaqathe ezintathu;
- ikhukhamba elilodwa elisha;
- i-clove yegalikhi;
- isipuni sesame;
- uwoyela ocoliweyo;
- amagatsha amaningana wemifino (iparsley ne dill);
- usawoti ukunambitha.
Izaqathe ze-grate ku-grater yamaqhafuqhafu, usike ikhukhamba emasongweni amasongo, udlulise i-garlic ngokusebenzisa umshini wokucindezela, uhlanganise kahle imifino. Hlanganisa zonke izithako, engeza imbewu ye-sesame, usawoti bese ugcoba isaladi ngamafutha.
Iresiphi yesibili nayo iyingqayizivele futhi imnandi. Dinga imikhiqizo enjalo:
- izaqathe ezintathu;
- Amagremu ayi-100 of ushizi onamafutha amancane;
- ukhilimu omuncu u-15% wamafutha;
- idlanzana lama-walnuts.
Kufanele kwaziwe ngokushesha ukuthi ama-walnuts anesifo sikashukela sohlobo 2 asetshenziswa kakhulu, inkambiso yansuku zonke akufanele idlule amagremu angama-50.
Izaqathi ze-grate noshizi, nquma amantongomane, kepha ungabi imvuthuluka, usebenzisa usimende noma ujike okuningana kwe-blender. Hlanganisa izithako, usawoti ukunambitha, engeza ukhilimu omuncu. Vumela isaladi ukuthi lingene okungenani imizuzu engamashumi amabili.
Ividiyo ekule ndatshana ikhuluma ngezinzuzo zamakherothi.
