Ukudla koshukela kwenziwa ngendlela yokuthi kungafakwa ukudla okuqukethe ushukela, ufulawa omhlophe namafutha ezilwane agcwele ngokuphelele. Le mikhawulo iyadingeka ukuvikela ubunzima bezinkinga zesifo sikashukela.
Ngasikhathi sinye, imifino nezithelo ezintsha, amafutha nezinhlanzi zemifino kunconywa kumenyu. Ukugcizelelwa okubalulekile kwezondlamzimba ku-fiber yokudla.
Basiza ekuhlanzeni umzimba wamakhompiyutha anobuthi, asuse i-cholesterol eyeqile noshukela, i-metabolism evamile enamafutha ne-carbohydrate, banciphise indlala futhi bavikele ukukhula kwe-atherosclerosis, ukukhuluphala. Omunye wemithombo ye-fiber yokudla yi-prunes.
Ungayikhetha kanjani induna?
Amaplamu omisiwe ngokwemvelo anombala omnyama futhi acwebezele. Lapho ukhetha isithelo, udinga ukugxila kuma-plums anamafutha, nokunwebeka nokuthambile kancane. Uma kukhona i-brownish tint, khona-ke lokhu kuwuphawu lokungahambeki ngesikhathi sokucutshungulwa, izithelo ezinjalo ezomisiwe zilahlekelwa ukwakheka kwazo okuphezulu kwe-vitamin-microelement, ukunambitheka kwabo kuba rancid.
Ukuze womiswe okuzimele, khetha izithelo ezinoshukela futhi ezivuthiwe, kuyilapho kungcono ukungasusi itshe kuzo. Izinhlobo ezifanele kakhulu yiHungary, zingamiswa nje emoyeni endaweni evikelwe ilanga ngaphandle kokusebenzisa noma yimaphi amakhemikhali.
Ukuze unqume ukuthi ama-preservatives asetshenzisiwe lapho kulungiswa ama-prunes, athululelwa ngamanzi imizuzu engama-30, ngenkathi umkhiqizo ongokwemvelo uzoshintsha ube mhlophe ezindaweni, kepha owenzelwe wona ngeke.
Ngaphambi kokusetshenziswa, izithelo zigezwa kahle, zithululelwe ngamanzi abilayo futhi zithululelwe ngamanzi (mhlawumbe ebusuku).
Izinzuzo zama-prunes
Ukuze uphendule umbuzo obuzwa njalo, kungenzeka yini ukuthi abanesifo sikashukela badle izithelo ezomile esikhundleni sikashukela, ikakhulukazi ama-prunes, udinga ukwazi okuqukethwe kwe-carbohydrate, inkomba ye-glycemic kanye nokuqukethwe kilojoule. Amapulangwe omile, okuyi-prunes, awusizo, kepha ukudla okune-khalori ephezulu kakhulu.
Amagremu ayikhulu ama-prunes aqukethe cishe ama-60 g ama-carbohydrate, 2 g amaprotheni nama-0.5 g wamafutha. Okuqukethwe kilojoule kungahlukahlukahluka ngokuya ngezinhlobo nezilinganiso ezingama-240 kcal. Ngakho-ke, ama-prunes kufanele adliwe sikashukela futhi aqukethe ngokweqile isilinganiso esilinganiselwe, uma udla izingcezu ezingaphezu kwezingu-2-3 ngosuku, ungangezela ushukela wegazi.
Isikhombi esibaluleke kakhulu sokufakwa ekudleni kwesifo sikashukela sesifo sohlobo 2 yinkomba ye-prunes ye-glycemic. Kusezingeni lamanani aphakathi nendawo - ama-35, okusho ukuthi ama-prunes angadliwa ngabanesifo sikashukela, inqobo nje uma okuqukethwe kwekhalori komkhiqizo noma kwesitsha esingeziwe kufakwa izithelo ezomile.
Ama-Prunes afaka amavithamini - i-tocopherol, i-beta carotene, iqembu B, i-ascorbic acid. Isici sokulandelela sihlukahlukene kakhulu - kukhona i-potassium, i-cobalt, iodine, i-iron, ithusi, i-magnesium nesodium, i-calcium, i-zinc ne-fluorine. Ngaphezu kwalokho, izinzuzo zama-prunes zabanesifo sikashukela zingachazwa ngama-polyphenols aqukethe, aqinisa udonga lwamathambo.
Izici main zokwelapha of unquma:
- Amathoni akhuphuka, athuthukisa umthamo wokusebenza.
- Kuthuthukisa ukumelana kwesikhumba ezifweni.
- Ivimbela ukwakheka kwesihlabathi namatshe ezinso.
- Inomphumela we-antianemic.
- Kushukumisa ukuqhutshwa kokufakelwa kwezinzwa kwezicubu zomzimba.
- Inomphumela we-diuretic ne-choleretic.
- Ihlanza umzimba ngokwandisa ukuhamba kwamathumbu.
Izici ze-antioxidant zama-prunes zivimbela ukulimala kwezitho ngama-radicals mahhala, ngakho-ke ukusetshenziswa kwama-prunes kungasiza ekuvimbeleni umdlavuza, ukuguga ngaphambi kwesikhathi, kuthuthukisa ukuvikelwa ezifweni nasezintweni eziyingozi zemvelo.
Ngenxa yokwakheka okubanzi kwe-Vitamin kanye ne-microelement, lo mkhiqizo unconyelwa ukugcwalisa ukushoda kwe-potassium, chromium, magnesium ne-tocopherol, okubandakanyeka ngqo ekudleni kwe-carbohydrate, ngakho-ke, impendulo yombuzo uthi, kungaba ukunqwabelana kwesifo sikashukela mellitus, impendulo inguyebo.
Ukuvimbela izimo ezifana nesifo sikashukela polyneuropathy, isifo sokuqina kwemithambo yegazi kanye nomfutho wegazi ophezulu kubandakanya ukufakwa ekudleni kwemikhiqizo equkethe amavithamini e-B, i-nicotinic acid ne-magnesium, okukuningi kuma-prunes.
Ama-Prunes aboniswa njenge-laxative kuhlobo lwe-2 yesifo sikashukela ngokuqunjelwa okuhlanganayo, ukulimala kwesibindi nezinso, izifo zenhliziyo, i-gout, i-dyskinesia ye-biliary, i-gastritis enemisebenzi encishisiwe yezemfihlo, kanye ne-anemia yokuntuleka kwegazi.
Kunemikhawulo eminingana ekusetshenzisweni kwama-prunes kwesifo sikashukela sohlobo 2. I-Contraindication imvamisa ihlotshaniswa nomphumela ocasulayo wokuhamba kwamathumbu. Ngakho-ke, ayulekwa ukuyisebenzisa ngokuthambekela kokwenza isisu, ukuthamba, izinhlungu emathunjini, ngokuvuvukala okunamandla komgudu wokugaya ukudla.
Omama abahlengikazi kufanele bacabangele, khona-ke ingane ingaba ne-colic yamathumbu kanye nohudo.
Kuyelulekwa ukuthi kufakwe ama-prunes kwimenyu yokungabekezelelani komuntu ngamunye noma ukweqiwa kwesisindo esikhulu.
Izitsha Zokuhlanza
Ama-Prunes anenzuzo enkulu kushukela uma engezwa ekudleni. Ngayo ungapheka i-cottage shizi casseroles, i-oatmeal ne-buckwheat porridge, i-compote. Ngomkhuba wokuqunjelwa, umphumela omuhle kakhulu wokwelapha ungatholakala ngokuphuza ngaphambi kokulala i-cocktail ye-kefir, i-steamed bran kanye ne-prunes.
Amaplamu omisiwe nawo alungele inkambo eyinhloko efana ne-turkey enikezwe ngama-prunes. Ukuze wenze lokhu, kufanele uqale ubilise umdwebo we-turkey, bese ufaka u-anyanisi othosiwe kanye ne-prunes enosiwe, ubhake kuhhavini imizuzu engu-15-20. Lapho ukhonza, fafaza ngamakhambi oqoshiwe.
Uma ubilisa ama-prunes ngama-apula kuze kuthambe ngokuphelele, bese usonta nge-grinder yenyama, ungathola ujamu lokudla okumnandi. Uma ufisa, ungangeza indawo kashukela kuyo futhi uyisebenzise njengesengezo ezinhlangeni noma i-casseroles, noma ujusi kalamula bese uyisebenzisa njenge-sauce yezitsha zenyama.
Ngethebula lokudla likashukela, ungasebenzisa izitsha ezinjalo ngama-prunes:
- Isaladi eluhlaza isanqante ngama-apula kanye nezipuni.
- Isobho ngenyama yenkomo nenyosi enamakhambi amasha.
- Ama-Prunes agcwele ushizi wekhokho olunamafutha amancane namantongomane ku-yogurt sauce.
- Iklabishi eshisiwe enama-champignons nama-prunes.
- Inkukhu ebilisiwe ngama-prunes, i-cilantro namantongomane.
- Amakhukhi e-oatmeal angenashukela anamakha anikwayo.
Ukuze upheke inkukhu ngama-prunes, kufanele uqale ubilise i-fillet yenkukhu kuze kuphekwe uhhafu, uthathe ama-cubes asayizi aphakathi nendawo. Stew anyanisi epanini, engeza izingcezu ze-fillet, iziqholo, usawoti kanye nezinongo ukunambitha. Ngemuva kwemizuzu engu-15 ukuya kwengama-15, amboze nge-cilantro eqoshiwe, nati Ungangeza ujusi omncane kalamula kanye negalikhi.
Ama-prunes agxiliwe kufanele alungiselelwe ngale ndlela: ngaphambi kokupheka, izithelo ezomisiwe zishiywe emanzini abilisiwe ubusuku bonke. Hlikihla ushizi wekhishi ngokusebenzisa isihlungo, engeza iyogathi ekuguqulweni kokhilimu kanye nesibambiso sikashukela, i-vanilla encane. Gcoba izithelo nge-cottage shizi ngaphezulu kwe-½ ngayinye, uthele ngaphezulu kweyogathi bese ufafaza ngethanga le-grated lemon.
Amanzi lapho amanzi afafazwa kuwo afakwe amanzi angasetjenziswa njengesiphuzo esiqeda ukoma kahle futhi sinomphumela wokuzihlanza. Kepha kufanele uqiniseke ukuthi izithelo ngesikhathi sokuvuna azange zicutshungulwe nge-glycerin noma amanye amakhemikhali. Uma lo mkhiqizo uthengiwe ku-bazaar, khona-ke ugezwa kahle, futhi ukumnika akudliwanga.
Imininingwane yezinzuzo zokuthenwa kwesifo sikashukela inikezwe kuvidiyo kule ndatshana.
