Ngoshukela wegazi owengeziwe, ama-endocrinologists anquma ukudla okune-carb ephansi iziguli, imikhiqizo ekhethwe inkomba yazo ye-glycemic.
Le nkomba ikwenza kucace ukuthi lizokwanda kangakanani inani le-glucose egazini ngemuva kokudla umkhiqizo noma isiphuzo esithile. Uhlelo olunjalo lokudla okunempilo luyindlela eyinhloko yohlobo lwesifo sikashukela olungathembisi i-insulin.
Ezigulini ezithembele ku-insulin, kubalulekile futhi ukuthi wazi inani lamayunithi esinkwa (XE). Leli nani lenza kucace ukuthi yiliphi i-insulin elifushane okufanele liphathwe ngokushesha ngemuva kokudla.
Ekudleni kunemikhiqizo ethi, ngokuya ngezinhlobonhlobo zazo, inenkomba ehlukile. Isibonelo esinqabekayo salokhu ngumkhiwane. Izinhlobo zayo zohlelo lokudla okunesifo sikashukela zinomphumela ohlukile kushukela wegazi wesiguli. Ngakho-ke, kunenzuzo ukutadisha ngokucophelela uhlobo ngalunye lwerayisi ukuze uqonde ukuthi yiluphi olusebenzayo kushukela, futhi luyingozi empilweni.
Lokhu okulandelayo kubhekwe - mangaki amayunithi esinkwa abilise irayisi emhlophe, ebomvu, nsundu ne-basmati, inkomba ye-glycemic yelayisi yezinhlobonhlobo ezahlukahlukene, kwetafula kwetafula nawo wonke amanani okuthi ingulube yelayisi ingadla kanjani ngosuku lwesifo sikashukela, noma ngabe kungakuhle ukuthi ifakwe ekwelashweni kokudla.
Ilayisi nenkomba yayo ye-glycemic
Ukuze ushukela wegazi lesiguli ungafiki kumazinga abucayi, kuyadingeka ukusebenzisa ukudla okune-GI ephansi, okungukuthi, kufinyelela amayunithi angama-49. Ukwenza lula ukulungiswa kwemenyu yesifo sikashukela, kukhona itafula lokukhethwa kokudla neziphuzo ngokuya ngenkomba ye-glycemic.
Ukudla okunezinkomba zamayunithi angama-50 - 69 avunyelwe ukondla isiguli kuphela, ngaphandle kwama-gramu ayi-100 kabili ngeviki. Njengoba kunikezwe iqiniso lokuthi lesi sifo "esimnandi" asikho esigabeni esibi. Imikhiqizo enenani eliphakeme, amayunithi angaphezu kuka-70, inqatshelwe ngokuphelele. Ngemuva kokusetshenziswa kwabo, ukwanda okusheshayo kokuhlushwa kwe-glucose, ukuthuthukiswa kwe-glycemia nezinye izinkinga kwizitho ezihlosiwe kungenzeka.
I-GI ingakhuphuka, kuya ngokwelashwa okushisa kanye noshintsho ekuguqukeni komkhiqizo. Kusebenza umthetho wokugcina kuphela ezinhlamvu. Ubukhulu bokuqina kwawo, kwehlisa inkomba. Ithebula lichazwa ngezansi, lapho kuzoba khona okulula ukuqonda ukuthi kungenzeka yini ukudla irayisi elinoshukela wohlobo lokuqala, lwesibili nolokuthinta umzimba.
Ilayisi nezincazelo zalo:
- inkomba ye-glycemic yelayisi ebomvu iyunithi angama-50, inani le-calorific ngamagremu ayi-100 omkhiqizo lingama-330 kcal, inani lamayunithi esinkwa angama-5.4 XE;
- I-GI yelayisi elinsundu ifinyelela amayunithi angama-50, okuqukethwe kwekhalori ngamagremu ayi-100 kuzoba ngu-337 kcal, inani lamayunithi esinkwa angama-5.42 XE;
- I-GI yelayisi emhlophe iyunithi engama-85, ikhalori ebilisiwe izoba ngu-116 kcal, inani lamayunithi esinkwa lifinyelela ku-6.17 XE;
- irayisi le-basmati ephekiwe linenkomba ye-glycemic yamayunithi angama-50, okuqukethwe kwekhalori ngamagremu ayi-100 kuzoba ngama-351 kcal.
Kulokhu kulandela ukuthi irayisi elimhlophe elinenkomba ye-glycemic lifinyelela enkomba ephezulu, linokuthuthuka kwezindawo ekugayeni kweglucose egazini. Kufanele ikhishwe unomphela ekudleni komuntu onesifo sikashukela.
Kepha onsundu (onsundu), ilayisi elibomvu, ilayisi le-basmati - le yimikhiqizo ephephile, engaphansi kokulashwa kokudla.
Izinzuzo zeBasmati
Ukuze uqonde izinzuzo zerayisi, kuzofanele ufunde zonke izinhlobo zayo “eziphephile” zesifo sikashukela. Mhlawumbe kufanele uqale nge-basmati irayisi.
Sekuyisikhathi eside kukholelwa ukuthi lokhu ngama-groats abaluleke kakhulu. Inomphunga omnandi ohlukile nezinhlamvu ezi-olong. Le rayisi yokusanhlamvu ende yenza izitsha zokudla ezimnandi kakhulu.
Le okusanhlamvu ayaziswa hhayi kuphela ukunambitheka kanye inkomba yabo ephansi, kodwa futhi ngenxa yokuntuleka gluten, uhlobo allergen. Ngakho-ke, i-basmati ivunyelwe ngisho ukufakwa ekudleni kwezingane ezincane. Kodwa-ke, kufanele kukhunjulwe ukuthi ilayisi liqukethe ama-astringents, okungukuthi, angakhuthaza ukuthuthukiswa kokuqunjelwa. Kuhle ukuthi ungadli irayisi ingadluli kathathu kuya kane ngesonto.
I-basmati ende-okusanhlamvu iqukethe amavithamini kanye namaminerali alandelayo:
- Amavithamini e-B;
- Vitamin E
- i-magnesium
- phosphorus;
- i-boron;
- chlorine;
- i-cobalt;
- iodine;
- potaziyamu
- fiber eqinile yokudla.
I-fiber yokudla eqinile isusa ubuthi emzimbeni, isungula umsebenzi wepheshana lesisu. Ilayisi elinensimbi lisebenza njenge-antioxidant yemvelo enamandla, exhumanisa ama-radicals asindayo komunye nomunye futhi isindisa umzimba ebusweni bawo. Futhi, izakhiwo ze-antioxidant zibambezela inqubo yokuguga.
Lokhu okusanhlamvu kunomthelela omuhle emzimbeni, okungukuthi:
- emboza izindawo ezithintekile zesisu, ikhulula izinhlungu ngesilonda;
- kwandisa ukukhiqizwa kwe-insulin ye-hormone;
- isusa i-cholesterol embi, ivimbela ukuvaleka kwemithambo yegazi;
- kwehlisa umfutho wegazi;
- akubangeli ukuqina kwesisindo.
Ungafaka ngokuphephile i-basmati ekudleni kwanoma yiluphi uhlobo lwesifo sikashukela.
Izinzuzo zerayisi onsundu
Ilayisi elinsundu ngokunambitha cishe alifani nelayisi elimhlophe. Ngokuvamile, lolu hlobo lokudla okusanhlamvu luyilayisi nje elimhlophe elingenalutho, elingaqokiwe egobolondweni, eliqukethe nje onke amavithamini awusizo nokulandela umkhondo.
Ukuze okusanhlamvu kube ne-hue encane ephuzi, ungangeza ukuthosa okufana ne-turmeric kuyo. Ngeke nje unikeze isidlo ukunambitheka okumnandi, kodwa futhi kube nomphumela onenzuzo emzimbeni we-diabetes. Uma kunesifiso sokunikeza irayisi i-tint eluhlaza, khona-ke kwiphalishi eliphelile uzodinga ukufaka i-green green, i-coriander ne-parsley, ngemuva kokugaya kwabo nge-blender.
Irayisi eli-brown liqukethe i-gamma oryzanol, i-antioxidant yemvelo. Ibambezela inqubo yokuguga, isuse ama-radicals asindayo emzimbeni. Futhi, i-orma ye-gamma i-oryzanol yehlisa izinga le-cholesterol embi, igwebe ukuvaleka kwemithambo yegazi.
Lokhu okusanhlamvu kuqukethe izinto ezisebenzayo ezilandelayo:
- Amavithamini e-B;
- Vitamin E
- i-Vitamin PP;
- manganese;
- i-zinc;
- potaziyamu
- i-fluorine;
- isidlaliso
- i-cobalt;
- selenium.
Ubuningi obunjalo bamaminerali benza irayisi elinsundu libe ngumgcini werekhodi ngokuqukethwe kwabo. Yidla okungenani izinkambiso ezimbili zale nhlamvu kanye ngeviki, futhi ngeke ulahlekelwe amaminerali. Kufanele kukhunjulwe ukuthi udinga ukupheka iphalishi elinjalo isikhathi eside kunelayisi elithosiwe. Ngokwesilinganiso, kuthatha imizuzu engama-45 - 55.
Mayelana nokunambitha, lokhu okusanhlamvu akuhlukile erayisi elimhlophe. Kusetshenziswa lapho kulungiswa i-pilaf kanye nama-meatballs.
Dessert nelayisi
Bambalwa abantu abazi, kepha isidlo saseHungary sendabuko senziwa ngelayisi ne-apricot. Kufanele kwaziwe ngokushesha ukuthi ama-apricots esifo sikashukela avunyelwe, ngoba ane-GI ephansi. Kuzothatha isikhathi eside ukulungiselela isidlo esinjalo, ngoba ubhekeni uphekwe ngezigaba ezimbili. Ukuqala, kufanele uhlambe irayisi elinsundu ngaphansi kwamanzi agobhozayo, uthele lawo ngamanzi bese upheka kuze kube yilapho kuphekwe uhhafu, cishe imizuzu engama-25-30.
Bese uphonsa okusanhlamvu ku-colander bese ukhokha amanzi asele. Okulandelayo, hlanganisa irayisi nejusi yamagilebhisi, elilodwa kuya kwelilodwa. Hlanganisa i-gelatin esheshayo ne-sweetener ukunambitha ujusi. Kungcono kakhulu ukusebenzisa indawo efana ne-stevia yesifo sikashukela sohlobo 2, okungemnandi nje kuphela, kodwa futhi kuqukethe izinto eziningi ezilusizo. Imila, ivuselela kaningi, kuze kube yilapho uketshezi luvuvukale ngokuphelele.
Vumela iphalishi lipholile ekushiseni kwegumbi. Susa ama-apricot kernels kusuka kumajikijolo bese ungeza kuphalishi, hlanganisa ngobumnene. Faka indishi esiqandisini okungenani isigamu sehora.
Inani lezithako:
- 200 amagremu elayisi ansundu;
- Ama-millilitha amanzi ayi-200;
- Ama-millilitha ayi-200 wejusi wamagilebhisi;
- 15 ibhilikotsi;
- i-sweetener - ukunambitha.
I-dessert yaseHungary kufanele idliwe ibandwe.
Izinhlamvu ezinempilo
Izinhlamvu yimikhiqizo ekhokhisa umzimba ngamandla. Kepha okusanhlamvu okuthinta kabi izinga le-glucose egazini kumele kungabandakanywa ngokuphelele emenyu - lokhu kuyilayisi elimhlophe, amabele, iphalishi lommbila.
Futhi, izinkomba zezinkomba ezingqubuzanayo zikafulawa kakolweni, kusuka kumayunithi angama-45 kuye kwangama-55. Kuyelulekwa ukukufaka esikhundleni ngokulungiselela ingxenye ye-bulgur. IBulgur nayo ingufulawa kakolweni, kepha icutshungulwa ngokuhlukile.
Ukudla okulusizo okuvela eceleni kwabanesifo sikashukela kungaba amaphuphu. Ngokusetshenziswa kwayo njalo, i-chickpea inyusa izinga le-hemoglobin, isuse i-cholesterol embi futhi ihambise umfutho wegazi ngokwejwayelekile. Ama-chickpeas abizwa nangokuthi ama-Turkish peas. Ungowomndeni we-legume. Ihamba kahle inyama nenhlanzi. Ungayifaka kwisitshulu semifino.
Futhi, amachaphaza angachotshozwa abe yimpuphu futhi asetshenziswe ekubhaka esikhundleni sikafulawa kakolweni.
Inkukhu inezinkomba ezilandelayo:
- Amayunithi e-GI 30;
- ufulawa ovela kuwo ungama-35 amayunithi.
Into esemqoka ukuthi abantu besifo sikashukela bangakhohlwa ukuthi i-sukari mellitus ekudleni kuhloswe ngayo ukugcina amanani eglucose ebangeni elijwayelekile kanye nokwenza ngcono imisebenzi yokuvikela umzimba.
Ividiyo ekulesi sihloko ikhuluma ngezinzuzo zelayisi elinsundu.
