Izimila, ezibandakanya i-lentil, uphizi, ubhontshisi nezinhlobonhlobo ezinjenge-chickpeas ne-mung bean, zinganconywa ukufakwa kwimenyu yeziguli ezinesifo sikashukela. Izinzuzo zabo zifaka inani elikhulu lamaprotheni kanye ne-fiber yokudla kanye nenkomba ephansi ye-glycemic.
Ngaphezu kwalokho, zingathinta ngqo i-metabolism yama-carbohydrate emzimbeni, ngenxa yokuqukethwe kwama-asidi we-organic, ama-bioflavonoids, izakhi zokulandela kanye namavithamini.
Ama-legumes asetshenziselwa ukulungisa izifundo zokuqala nezitsha eziseceleni, kepha okubaluleke kakhulu kuzo yilezo ezingadliwa zingavuthiwe. Lokhu kusebenza kuphela ku-green peas, wonke amanye ama-legumes adinga ukubiliswa ngokucophelela.
Izinzuzo Zesifo Sikashukela
Kutholwe imininingwane evela ezifundweni zesayensi ezifakazela ukuthi ukusetshenziswa kwansuku zonke kwezithelo ezinjengethanga, ubhontshisi kanye no-lentilandi ngenani lokukhonzayo kusiza ukugcina izinga elinconyelwayo le-glycemia ezigulini ezinesifo sikashukela, futhi futhi kunciphisa nengozi yokuhlaselwa i-angina kanye nokuphazamiseka kwezinzwa.
Iqembu lokulawula leziguli ezinesifo sikashukela eselitholakele lilandele ukudla izinyanga ezintathu kufakwe imidumba emenyu, futhi kunconywa ezinye izidlo zokudla okusanhlamvu okuphelele.
Lapho ngiqhathanisa imiphumela, kwavela ukuthi ukudla okubhontshwayo kusebenza kakhulu ekwehliseni i-cholesterol, ushukela wegazi, nomfutho wegazi. Leli qembu lalinobungozi obuphansi besifo senhliziyo nesifo sezinzwa, futhi i-hemoglobin ye-glycated yehle ukusuka kumaphesenti angama-7,5 kuya kwayi-6.9 , okuyisinkomba sesinxephezelo sikashukela.
Izici eziwusizo zikaphizi eluhlaza
Izimila, ezibandakanya uphizi, zingabaholi phakathi kokudla kwezitshalo ngokuya ngamaphrotheni nokudla kokudla. Ama-peas aluhlaza aqukethe amavithamini we-B, i-biotin, i-nicotinic acid, i-carotene kanye nosawoti we-magnesium, phosphorus, iron ne-potassium, nesitashi.
Okuqukethwe kwekhalori kaphethiloli oluhlaza kungama-73 kcal nge-100 g, okusho ukuthi kufakwa ekudleni okuvunyelwe kohlobo lwesifo sikashukela sohlobo 2 ngokukhuluphala okuhambisana. Kunoma yiluphi uhlobo lwesifo, aluphikiswa, kepha ukuze uqonde ukuthi kungenzeka yini ukuthi udle kaningi, futhi yini inani elamukelekayo, udinga ukutadisha impahla efana nenkomba ye-glycemic yomkhiqizo.
Le nkomba yethulwe ekukhetheni imikhiqizo equkethe i-carbohydrate ukunquma isilinganiso sokwanda koshukela wegazi ngemuva kokudla. Iqhathaniswa ne-glucose emsulwa, okuyinkomba yayo kucatshangwa ukuthi iyikhulu. I-peas eluhlaza kushukela ingasetshenziswa ngaphandle kwemikhawulo eqinile, ngoba inkomba yayo ye-glycemic ingu-40, okuyinani eliphakathi nendawo.
Izici eziwusizo zikaphizi eluhlaza zifaka:
Yehlisa ukumuncwa kwama-carbohydrate avela emathunjini.
- Yehlisa umsebenzi we-amylase ophula ama-carbohydrate (kwifomu eluhlaza).
- Yehlisa okuqukethwe ama-lipoproteins aphansi kwabantu (umphumela we-antiatherosulinotic).
- Ivimbela ukukhula kwamaseli wamathumbu.
- Isusa usawoti omningi.
- Kuvimbela ukugcwala kwe-lens yeso.
- Kuvimbela ukwakheka kwamatshe kuqhubu lwenyongo nezinso.
- Iqinisa ukwakheka kwezicubu zamathambo.
- Khuthaza ukusebenza kwamathumbu.
Isici esingesihle se-legumes yikhono labo lokudala ukuqhakaza. Ama-peas amasha aluhlaza empeleni awanawo umthelela onjalo, kepha uma kunokuthambekela kokuthopha, kunconywa ukuthi emva kokudla lapho bekukhona khona peas, phuza itiye kusuka dill, fennel, peppermint, noma udle ucezwana we ginger omusha.
Peas abasebasha bangasetshenziswa ukulungiselela i-decoction, okusebenzisa ngayo njalo ukuthuthukisa ukuzwela kwezicubu ukungena kwe-insulin, okubaluleke kakhulu ekwelashweni kohlobo lwesibili lwesifo sikashukela mellitus. Lokhu kungenzeka ngenxa yokuthi ama-green pea pods aqukethe izinto ezifana ne-zinc, arginine ne-lysine.
Imishini yesenzo sabo se-hypoglycemic iyafana nobhontshisi, osekuyisikhathi eside usetshenziswa umuthi wendabuko ekwelashweni okunesifo sikashukela okuyinkimbinkimbi. Le makhambi amakhambi ayikwazi ukufaka esikhundleni ukwelashwa okugcwele ngokuphelele ngokwanda okushukela okusobala, kepha esigabeni se-prediabetes, kanye nokudla, asiza ukujwayeza umzimba ukwenzeka kwe-carbohydrate.
Ukulungiselela i-decoction yokwelapha, udinga ukuthatha ama-30 g wezipho zikaphayiwe aluhlaza bese uthela ama-400 ml wamanzi ashisayo, ubilise imizuzu engama-30. Leli nani lihlukaniswe ngama-4-5 receptions futhi lithathwa phakathi kokudla. Inkambo yokwelashwa kufanele ibe okungenani inyanga eyodwa. Ngemuva kwekhefu lezinsuku eziyi-10, ungaqala kabusha uthathe umhluzi.
Ama-peas aluhlaza, njengawo wonke ama-legumes, awelulekwa ukuthi adle ngesikhathi senqubo yokuvuvukala emathunjini, ama-pancreas, okwandisa i-cholecystitis, i-gastritis ne-cholelithiasis. Bahlanganiswe ngotshani ematsheni ezinso nase gout. Lapho kufakwa kumenyu, abesifazane abancelisayo bangadala ubuhlungu besisu ezinganeni.
Kwenzeka into ejwayelekile ukuthi ngokufakwa kwethanga ejwayelekile ekudleni, ngokuqhubeka kwesikhathi, ukusabela kwamathumbu kuwo kuyancipha futhi kugaywe kube lula kakhulu.
Lokhu kungenxa yokuthi i-fiber yokudla esetshenziswe isikhathi eside inempahla yokushintsha ukwakheka kwe-microflora yamathumbu futhi inciphise ukusabela kokuthambisa kuyo.
Peas oluhlaza
Okuwusizo kakhulu ngama-peas amasha amasha, aqukethe amaprotheni wemifino abalulekile, amavithamini kanye nama-antioxidants. Ebusika, kungcono ukuyifaka iqhwa. I-peas ezihlanganisiwe zilula uma zengezwa ezitsheni, kodwa inani layo lokudla lincane kakhulu kunelamanzi amasha noma e-ayisikhilimu. Ngaphambi kokupheka, ukucwilisa kokuqala akudingekile.
I-peas ingaba yizinhlobonhlobo eziningana, ngayinye yazo inezinzuzo zayo. Ibanga le-shelling lisetshenziselwa ukupheka izifundo zokuqala, okusanhlamvu, ukudla okusemathinini kungenziwa ngakho. Izinhlobonhlobo zobuchopho zinokubukeka okuhlanganisiwe futhi zilungele ukuwafaka kuphela. Futhi ushukela wethanga ungadliwa usha. Inani elinconyelwayo lingu-50-100 g ngosuku.
Ama-peas adliwa ngokwesiko lephalishi nesobho, kodwa ama-pancake amnandi, amasoseji kanye nama-cutlets for abanesifo sikashukela, nawo alungiswa kuwo. Isitsha sokuqala singaba imifino ngokufakwa ukholifulawa noma iklabishi elimhlophe, izaqathi, izimpande zelethu. Le isobho libizwa ngokuthi "IsiPolish", lapho sisebenzela, kufakwa isipuni sikasawoti ukhilimu kanye namakhambi amasha.
Uma ulungiselela isobho lenyama ngethanga, khona-ke umhluzi wokuqala kufanele ukhishwe, futhi kungcono ukwengeza inyama ebilungiselelwe ngaphambili noma inyama egayiwe kusobho elivele lilungisiwe. Ngakho-ke, imiphumela elimazayo yama-broths wenyama odongeni lwe-vascular kanye namajoyinti ingagwenywa.
Izinketho zezitsha ezinamapheya aluhlaza:
- Isaladi lamakhukhamba amasha, i-squid fillet nethanga eliluhlaza.
- Isaladi lamatamatisi, ukhukhamba, ulethisi, uphizi kanye no-apula.
- Isitshulu semifino yezaqathi, ukholifulawa nopayi.
- Isaladi lika peas, ukhukhamba no-anyanisi.
- Igalikhi yasendle enophizi oluhlaza, ayoliswe ukhilimu omuncu onamafutha aphansi.
- Isaladi yenkomo ebilisiwe, ukhukhamba omusha futhi okhethiwe kanye nophizi oluhlaza.
Ama-peas aluhlaza ahamba kahle ngayo yonke imifino emisha, imifino enamaqabunga, uwoyela wemifino, izaqathi ezibilisiwe, izimpande zelendele, u-squash, ithanga ne-zucchini. Ukuze ugweme ukubumbana, akunconywa ukusebenzisa ubisi, isinkwa, amaswidi (ngisho noshukela), ikhabe, izithelo, iziphuzo ezidakayo ngasikhathi sinye nakho.
Lapho ufaka i-peas eyomile emenyu, kufanele uqale uyicwilisa emanzini apholile ngokufaka isoda yokubhaka engcebeni yommese. Ekuseni, kudonswa amanzi, kuphekwa i-peas, bese kuthi izinto ezisusa amathumbu zisuswe.
I-peas ezihlanganisiwe kufanele idliwe ngamanani amancane - kungabi ngaphezu kwezipuni ezi-1-2 ngokukhonza. Kumele kukhunjulwe ukuthi yonke imifino ekheniwe yezimboni iqukethe ushukela njengesibambiso. Ngaphambi kokungeza uphizi oluhlaza kusuka embizeni kuya kwisaladi, kufanele ugeze kahle.
Ngemuva kokugcotshwa, uphaya ugaywa ngokushesha okukhulu futhi umunca kangcono umzimba. Udinga ukufaka usawoti ezitsheni nge peas ngemuva kokuthi ithambile, lo mthetho uyasebenza nasengezelweni kalamula kalamula, isoso lesoso ngaphandle koshukela notamatisi unamathisele.
Izinzuzo zophizi oluhlaza okwesifo sikashukela zichazwe kuvidiyo kule ndatshana.
