Iminqumo nama-olivi yizithako ezibaluleke kakhulu ezinokuqukethwe okunothile kwezinto ezilusizo. Lo mkhiqizo onenkomba ye-glycemic ephansi isetshenziswa ngohlobo lokudla okulula ngenkathi kulungiswa amasaladi nezinye izitsha zokudla.
Izithelo ezinosayizi omncane ziqukethe inani elikhulu lamavithamini namaminerali abalulekile, ama-lipids, nezakhi eziwusizo ze-iodine. Izinto ezibalulekile ezidingekayo kubantu zifakiwe esikhunjeni seminqumo neminqumo, kanti i-berry nayo ihlukaniswa ngokuba khona kohlobo oluthile lwe-acid olunganciphisa cholesterol yegazi.
Imvamisa, iziguli ziyazibuza ukuthi iminqumo iyevunyelwa yini ukuthi idle isifo sikashukela sohlobo 2. Odokotela batusa ukudla lo mkhiqizo njalo ngamanani amancane phambi kohlobo lwesifo sokuqala nolwesibili.
Izinzuzo zeminqumo neminqumo ku-Type 2 sikashukela
Iminqumo eluhlaza okomnyama ibhekwa njengomkhiqizo onekhalori ephezulu, inkomba yazo ye-glycemic iphansi kakhulu futhi ifinyelela kumayunithi ayi-15 kuphela. Ngakho-ke, amajikijolo awavuseleli ukwanda koshukela wegazi, ongabangelwa izinzuzo ezinkulu.
Iminqumo eluhlaza iqukethe ama-kcal angama-125 kcal, angu-1,4, amafutha angama-12,7, ama-carbohydrate ayi-1,3. Kunama-kilojoule amaningi kuma-olivi - ama-361 kcal, amaprotheni angama-2.2, amafutha angama-32, ama-carbohydrate ayi-8.7. Amafutha omnqumo kubhekwa njengokukhetha okungcono kakhulu lapho kulungiswa amasaladi nezitsha uma umuntu etholakala enesifo sikashukela sohlobo 2.
Ngenxa yenani eliphakeme lama-kilojoule, ama-olivi neminqumo ngokushesha adambisa indlala, ngenkathi inomphumela omuhle kumetabolism futhi ayithinti i-glucose yegazi. I-berry iqukethe inani elikhulu le-asidi, elinganciphisa cholesterol yegazi.
- Futhi, leli berry eliwusizo lisebenza njengohlobo lomlawuli, obhekene nekhono lokuthola ukudla okwanele okunamafutha nazo zonke izinhlobo zosawoti.
- Into esemqoka yalo mkhiqizo ngamafutha, amunzwa kahle ngumzimba, ngakhoke odokotela bancoma ukusebenzisa inani elincane leminqumo nsuku zonke kushukela. Lokhu kuzokusiza uzizwe ujabule futhi kusenze noshukela wegazi lakho libe ngokwejwayelekile.
- Umkhiqizo uqobo usiza umfutho wegazi ophansi, uvimbela ukukhula komdlavuza, futhi wehlise nengozi yokuhlaselwa yinhliziyo, okubaluleke kakhulu kwabanesifo sikashukela.
- Kubandakanya iminqumo neminqumo kusiza ukuthuthukisa ukusebenza komzimba wesilisa, kuqeda izinkinga ngokusebenza kwe-prostate gland, ngakho-ke lolu hlobo lomkhiqizo, olunenkomba ye-glycemic yalo ephansi, lubongwa kakhulu ngabanesifo sikashukela.
Umuthi ovunyelwe wesifo sikashukela
Ukuze uthuthukise lesi simo futhi uguqule umsebenzi wezitho zangaphakathi, kubalulekile ukusebenzisa iminqumo emithathu kuya kwemine nsuku zonke, uqaphele uhlelo. Ngaphezu kwalokho, ukwelashwa kungenziwa ngokusetshenziswa kwamafutha omnqumo.
Kodwa-ke, umthamo uyadingeka ukuba ubonwe naphezu kwenkomba ye-glycemic ephansi. Iminqumo akufanele ihlukunyezwe, ngoba lokhu kungayilimaza kabi impilo yesiguli.
Ukuze uzizwe kahle, kunconywa ngosuku ukudla i-spoonful yamafutha omnqumo nezithelo ezimbili noma ezintathu eziluhlaza noma ezimnyama. Lokhu kuzonikeza umzimba ngamavithamini kanye namaminerali adingekayo, i-metabolism ejwayelekile kanye namazinga kashukela egazi aphansi.
- Amafutha omnqumo kubhekwa njengomkhiqizo onempilo kakhulu futhi onothile onovithamini, ophakanyiswayo ukuthi usetshenziswe kanye nebhotela kanye namafutha zemifino ejwayelekile. Uma udla isipuni esisodwa dessert nsuku zonke, onesifo sikashukela uzokwazi ukuzizwa kahle, umzimba uzogcwala umsebenzi namandla.
- Ukwelapha kufanele kwenziwe njalo, ngezikhathi ezithile kuthathe ikhefu elifushane. Imvamisa, uwoyela we-oliva uthathwa izinsuku ezimbili nsuku zonke, emva kwalokho sekhefu okwenziwa isonto bese inqubo iphindwa. Owoyela ugcotshwa ngokuphelele emzimbeni, i-ejwayelekile yokugaya ukudla futhi ithuthukisa izinkomba eziningi.
Ngakho-ke, iminqumo neminqumo ilusizo kakhulu kubantu abatholakala benesifo sikashukela. Yini ebaluleke kakhulu, amajikijolo anenkomba ephansi ye-glycemic, kuyilapho ngasikhathi sinye anelisa indlala ngokuphelele ngenxa yokuqukethwe kwawo kwekhalori ephezulu.
Umkhiqizo uvunyelwe ukuthi usetshenziswe ngokuhlukile futhi njengesithako sesaladi, isobho, izitsha ezishisayo.
Ukulimaza nokuphikisana
Iminqumo ethosiwe ikukhiqizwe ngosawoti marinade, ngakho-ke ayikwazi ukudliwa nsuku zonke ngale ndlela. Ikakhulu lokhu kwenqatshwa kusebenza kuma-olive amnyama oxidised, ngoba aqukethe i-gluconate yensimbi egcinwayo.
I-can eyodwa yezithelo ezinjalo iqukethe ngaphezu kwe-20 g ye-iron gluconate, kanti umthamo wansuku zonke wale nto kumuntu ophilile awudluli kwi-10 mg. Ngakho-ke, i-overdose ibangela ubuthi bomzimba, ngaphezu kwalokho, ngenxa yokulondolozwa okunjalo, iminqumo iba umkhiqizo we-allergenic.
Awungeke usebenzise iminqumo ekheniwe ebuntwaneni, ngesikhathi sokukhulelwa, ikakhulukazi ezigabeni zokuqala, ngokuncelisa ibele. Okunye futhi ukwephula umthetho yi-gastritis ene-acidity ephezulu, i-pancreatitis, isigaba esibi se-cholecystitis, isifo se-gallstone, amatshe ezinso, i-cystitis. Kubandakanya kwezinye iziguli ukungabekezelelani komuntu ngamunye kanye nokuphendula komzimba kuyabonakala.
- Ngamanye amagama, iminqumo ethosiwe inambitha okuhle, kepha ungabi ngamakhambi esifo sikashukela. Zingadliwa ngenani elincane njengelidi, ngakho-ke lo mkhiqizo unenkomba ephansi ye-glycemic. Kepha kufanele uzikhawulele kumnqumo owodwa noma emibili, ngoba ukuzidla ngokweqile kungayiphazamisa impilo yakho.
- Ukuthola izindawo zokupholisa kushukela, kumisiwe iminqumo, eyomisiwe futhi ekhethiwe. Amafutha e-Olive, angenawo ushukela, nawo abhekwa njengomkhiqizo owusizo kakhulu, ngakho-ke, inkomba ye-glycemic yomkhiqizo mincane. Kodwa-ke, kufanelekile ukucabanga ukuthi isipuni esisodwa samafutha omnqumo sine-220 kcal.
Ukuthenga Amafutha Omnqumo
Okwamanje, ezitolo ungathola uwoyela womnqumo kubakhiqizi baseChina. Osomabhizinisi benza umkhiqizo ngezithelo abazithenga kubalimi ngobuningi babo, bese bethuthwa ngezinto zokuhamba. Ngesikhathi sokuhamba, iminqumo emisha ilahlekelwa yizinto eziningi eziwusizo, ngakho-ke lo mafutha awusizakali ngaso sonke isikhathi.
Ukuthenga uwoyela omnqumo onempilo ngempela kubakhiqizi abethembekile, kufanele ulandele izincomo ezithile lapho ukhetha umkhiqizo. Udinga ukuthenga umkhiqizo esitolo esikhethekile noma somkhiqizo, hhayi emakhasini esitolo online. Kungcono uma ukhetho luwela umkhiqizo owaziwayo.
Ngaphambi kokuthenga ibhodlela lamafutha omnqumo, ungazijwayeza ukubukeka ngqo, ilebuli, incazelo nezindleko zomkhiqizo kuwebhusayithi yomkhiqizi. Kufanelekile ukuhlola ngokucophelela ukuphakheji ukuze kuhambisane nomkhiqizo wokuqala.
- Ilebuli kufanele ibe nemininingwane ngesiRashiya, ekhombisa igama lomenzi, uhlobo nendlela yokucwilisa uwoyela, izimo zokugcina, umthamo nempilo yeshalofu yomkhiqizo.
- Izindleko zomkhiqizo akufanele zibe nomehluko omkhulu kusuka kumanani emakethe aphakathi. Kubalulekile ukunaka usuku lokuphelelwa yisikhathi, izimpahla eziphelelwe yisikhathi azinakuthengwa, ngoba zizothola ukunambitheka okumunyu futhi kungaholele kubuthi bokudla.
Sebenzisa amafutha omnqumo sikashukela ngamanani amancane.
Gcina ibhodlela lamafutha omnqumo esiqandisini. Emazingeni okushisa aphansi, i-oyili yeminqumo iyoba namafu bese kuvela amachashaza kuyo.
Ngemuva kokubeka umkhiqizo endaweni yokushisa yasekamelweni, ukuvumelana kwamafutha kuzobonakala sobala futhi namabhuleki azoncibilika.
Ukukhetha iminqumo neminqumo
Inketho enhle ukuthenga iminqumo ngaphambi kokukhula kwayo, kulapha ukuthi ungathenga umkhiqizo omusha, omnandi futhi onempilo. Intengo incike endaweni yezithelo, indlela yokuvuna, uhlobo lwesivuno, ukuba khona kwembewu, ubuqotho bamajikijolo nohlobo lokugcwaliswa.
Uma iminqumo ithengwa ngesisindo, kufanele unake ukubukeka kwesitsha lapho izithelo zitholakala khona. Kufanele yenziwe ngeplastiki, ibe nesivalo. Uma umkhiqizo uthengiswa ngamathini, kufanele wenqabe ukuwuthenga, ngoba izinto ezi-tin ziholela ekuwohlokeni okusheshayo nokukhululwa kwezinto ezinobuthi.
Isitsha kufanele sibe nelebula ukuze ukwazi ukufunda imininingwane mayelana nosuku lokukhiqiza kanye nesikhathi sokuphelelwa kwezimpahla. Izithelo kufanele zibe ku-marinade, iminqumo ekhethiwe ayisebenzi kahle ngaphandle kwe-brine. Isitsha esivulekile akufanele sibe emazingeni okushisa angabi ngaphezu kwama-degrees ayi-6.
- I-brine lapho iminqumo itholakala khona akufanele ibe nokugcwala kwamafu futhi kube mnyama, kungcono uma i-brine igcwaliswa ngamafutha omnqumo ngaphezulu, okuvimbela ukumoshwa komkhiqizo. Esitsheni, izithelo ezikhungathekile, ezihlanganisiwe nezinegundane akufanele zitholakale, ngaphandle kwalokho lokhu kubonisa ukuxubana kwebhalansi engashintshiwe kubha entsha.
- Izithelo kufanele zibe ne-pulp ethambile futhi zihlukaniswe kalula nethambo. Iminqumo emisha ayinazo iphunga noma ukunambitheka. Kuhle futhi ukunaka ukuthi umthengisi uzilengisa kanjani izimpahla nokuthi yimaphi amadivayisi awasebenzisela lokhu.
- Ukuze ungaweli izimpahla ezingezona nezimfushane, kunconyelwa ukuthenga izithelo ezibekwe emaphaketheni ngamanye. Kungcono ukunikela ngokuthanda ama-olivi ezitsheni ze-vacuum noma ezitsheni zengilazi. Ngakho-ke, ungahlola ukubukeka komkhiqizo ngokushesha. Elebula kufanele uhlole isisindo nokuphelelwa isikhathi kwezimpahla.
- Gcina ukufakwa okuvalekile okuvaliwe neminqumo ngeminyaka emithathu. Uma ukufakwa kuvuliwe, isikhathi sokugcina sincishisiwe, usuku oluqondile lokuphela kwalo lungabonakala ezitsheni zeminqumo.
Izithelo azikwazi ukugcinwa emithini yamathini, amajikijolo kufanele adluliselwe engilazini noma esitsheni se-ceramic ngokushesha ngemuva kokuvula isitsha ukugwema ukukhiqizwa kukawoyela umkhiqizo. Ukudla okunjalo kungagcinwa ku-brine izinsuku ezintathu. Akunakusho ukuthi iminqumo ingagcinwa ngaphandle kwe-brine, ngoba amajikijolo alahlekelwa yiyo yonke impahla yawo ezuzisayo. Iminqumo neminqumo nayo ayikhonjelwa yiqhwa.
Isazi sevidiyo esikulesi sihloko sizokhuluma ngezinzuzo zeminqumo lapho sinesifo sikashukela.
