Kuhlobo 2 sikashukela mellitus, umuntu kumele aguqule kakhulu indlela aphila ngayo ukuze ukugcwala kweglucose egazini kungakhuphuki kumazinga abucayi. Udinga ukuzivocavoca njalo futhi nokudla okuphansi kwe-carb. Ama-endocrinologists athuthukisa ukudla ngokusekelwe enkombeni ye-glycemic (GI) yemikhiqizo.
Kuyiphutha ukucabanga ukuthi imenyu yesifo sikashukela iyanakeka, kunalokho, kusuka kuhlu lokudla okuvunyelwe ungalungisa izitsha ezahlukahlukene ezinganciphisi ukunambitha ezitsheni zomuntu ophilile.
Kodwa-ke, isigaba esithile semikhiqizo yokudla kufanele silahlwe, ngokwesibonelo, isinkwa sikakolweni. Kepha kulokhu, kukhona okunye okuhle - isinkwa sikashukela.
Ngezansi sizobheka ukuthi uluhlobo luni lwesinkwa ongalukhetha kwabanesifo sikashukela, inkomba yabo ye-glycemic nokuqukethwe kwekhalori, ukuthi kungenzeka yini ukwenza isinkwa ngokwakho. Izindlela zokupheka zesinkwa se-rye ne-buckwheat nazo zichaziwe.
Inkomba ye-Glycemic yesinkwa
Ukuze ukugcwala koshukela egazini lesiguli kungakhuphuki, kufanele ukhethe ukudla neziphuzo ezinomugqa we-glycemic wazo ongadluli amayunithi angama-49. Ukudla okunjalo kungukudla okuyinhloko. Ukudla okunophawu lwamayunithi angama-50 kuye kwangama-69 kungafakwa ekudleni njengokuphela, okungukuthi, kungabi ngaphezu kokuphindwe kabili kuya kathathu ngesonto, inani le-servings alidluli kumagremu ayi-150.
Uma inkomba yokudla ye-glycemic ingama-70 amayunithi noma ngaphezulu, khona-ke ithatha usongo oluqondile emzimbeni, ikhuphuka ngokushesha kwegazi glucose. Lesi sigaba semikhiqizo kufanele sishiywe kube kanye. Futhi kwenzeka ukuthi i-GI inyuka ngandlela thile, kuya ekwelashweni kokushisa kanye nokungaguquguquki. Lo mthetho uvela kwimifino, amajikijolo nezithelo, akuhlangene nesinkwa.
Ngaphezu kwalokho, kufanelekile ukubheka okuqukethwe kwekhalori kwemikhiqizo. Ngemuva kwakho konke, ngokuba yisifo sikashukela esizimele se-insulin, udinga ukubheka isisindo sakho, njengesizathu esiyinhloko sokuhluleka kohlelo lwe-endocrine ukukhuluphala. Futhi uma isiguli sinezinkinga ngokweqile, khona-ke kufanele siqedwe. Okokuqala, kufanele ukhawulele ukungena kwakho kwekhalori kungadluli ku-2000 kcal ngosuku.
Ukuze uqonde ukuthi kungenzeka yini ukudla isinkwa esinesifo sikashukela, udinga ukwazi okuqukethwe kwabo kwekhalori kanye ne-glycemic index.
Izinkwa ezingama-Rye zinezinkomba ezilandelayo:
- inkomba ye-glycemic amayunithi angama-50;
- amakhalori ngamagremu ayi-100 womkhiqizo azoba ngama-310 kcal.
Kuya ngokuthi hlobo luni lwempuphu eyenziwe ngalo, okuqukethwe kwekhalori kanye ne-GI kungahluka kancane, kepha hhayi kangako. Izazi ze-Endocrinologists zigcizelela ukuthi abantu abanesifo sikashukela bangene esikhundleni sokudla kwesinkwa ekudleni.
Into ekhona ukuthi lo mkhiqizo ucetshiswe ngobuningi bemaminerali, bulula isisindo, okunciphisa kakhulu ukusetshenziswa kwawo. Isinkwa esisodwa sinesisindo samagremu amahlanu, kanti ucezu lwesinkwa rye lungama-gramu angamashumi amabili nanhlanu, namakhalori alingana. Kuyafaneleka masinyane ukunquma ukuthi mangaki ama-rolls wesinkwa sohlobo 2 sikashukela ongadla ngosuku. Ekudleni ngakunye, uhhafu wesinkwa uvunyelwe, okungukuthi, izingcezu ezintathu ngosuku, noma kunjalo, akufanele "uncike" kulo mkhiqizo.
Kungcono ukuthumela isinkwa engxenyeni yokuqala yosuku ukuze ama-carbohydrate atholakele emzimbeni adonswe ngokushesha, ngomsebenzi womzimba womuntu, engxenyeni yokuqala yosuku.
Izinzuzo zesinkwa
Kunoma yisiphi isitolo, ungasithola kalula isinkwa esikhethekile sikashukela, lapho kulungiswa ushukela ongasetshenziswanga. Ukuhlanganiswa okukhulu kwalo mkhiqizo ukuthi awunayo imvubelo, kanti nesinkwa uqobo sicetshiswa amavithamini, usawoti kanye namaminerali.
Ngakho-ke ngaphezu kwesengezo “esiphephile” ekudleni, umzimba womuntu uthola izinto ezibalulekile. Okungukuthi, kubalulekile ukuthi abantu abanesifo sikashukela basebenzise ngokuphelele amavithamini namaminerali, ngoba ukumuncwa kwalezi zinto kunzima ngokwengeziwe.
Ukungabikho kwemvubelo ngeke kubangele ukuvutshelwa esiswini, futhi wonke okusanhlamvu okuhlanganisiwe ekwakhiweni kuzosusa ubuthi futhi kuthuthukise ukusebenza kwepheji lesisu. Amaprotheni emikhombeni yesinkwa adonswa ngokuphelele ngumzimba futhi anikeze umuzwa wokugcoba isikhathi eside. Ngakho-ke kungcono kakhulu ukufaka lo mkhiqizo ekudleni ngesikhathi sokudla okulula, ngokwesibonelo, ukuwafaka nesaladi yemifino. Umphumela uwukudla okulula kwantambama futhi okugcwele. Uhlobo kuphela lwesinkwa esivunyelwe ezigulini ezinesifo sikashukela, isinkwa sikakolweni sinqatshelwe.
Yikuphi ukudonsa kwesinkwa engikukhethayo:
- rye
- okusanhlamvu okune-buckwheat;
- okusanhlamvu okuxubile.
Ama-roll we-Dr korner rolls afunwa kakhulu; ukukhethwa kwawo kunokubanzi.
Buckwheat nesinkwa rye
Umkhiqizo "i-DR Kerner" ukhiqiza isinkwa sikasawoti we-buckwheat (isithombe sethuliwe). Inani labo lekhalori ngegremu eziyikhulu zomkhiqizo lizoba ngama-kcal angama-220 kuphela Izazi zezempilo zincoma ukuthi zishintshe ngokuphelele isinkwa, ngoba esinkwa esisodwa kunama-kilojoule ambalwa aphindwe kathathu kunocezu lwesinkwa.
Ekuphekeni, kusetshenziswa ufulawa we-buckwheat, inkomba yawo engama-50 amayunithi. Izinzuzo zalo mkhiqizo azinakuphikwa. Inothile ngamavithamini we-B, i-proitamin A (retinol), amaprotheni, i-iron ne-amino acid. Ngaphezu kwalokho, zinambitheka okuhle kakhulu. Ngokuzidla njalo, ungathuthukisa ukusebenza kwamapheshana esiswini futhi uvikele ukubekwa kwezicubu ze-adipose.
Amaresiphi wesinkwa se-rye (izithombe eziningana zivezwa) zifaka ukolweni, i-nokunye okufana nokolweni kanye nofulawa we-rye. Ilungiselelwe futhi ngaphandle kwemvubelo noshukela. Ziqukethe izinto ezilandelayo:
- Isodiyamu
- selenium;
- insimbi
- potaziyamu
- Amavithamini we-B
Lezi zinto zibalulekile ekusebenzeni okujwayelekile komzimba. Ngokusebenzisa lo mkhiqizo nsuku zonke, umzimba uthola lezi zinzuzo ezilandelayo:
- umsebenzi wepheshana lesisu ulungiswa;
- ama-slags kanye nobuthi bayasuswa;
- i-glucose egazini ayikhuphuki;
- Amavithamini e-B anomthelela omuhle ohlelweni lwezinzwa, ukulala kuyathuthuka futhi ukukhathazeka kunyamalale;
- isimo sesikhumba siyathuthuka.
Izinkwa ze-Buckwheat ne-rye ziyindlela enhle, futhi okubaluleke kakhulu, esebenziseka kwesinye isinkwa sikakolweni.
Amaresiphi wesinkwa
Izindlela zokupheka zesinkwa sikashukela zihlukahlukene. Into esemqoka ukungakhohlwa ukuthi yiluphi ufulawa wabanesifo sikashukela ongeke ulimaze impilo. Kungcono ukunikela ngokuthanda i-oatmeal, i-buckwheat, i-rye, i-flaxseed nefulawa kakhukhunathi.
Ngenqubo yokupheka, iresiphi ingandiswa. Ake sithi ungeza imbewu yethanga, imbewu yesame kanye negalikhi ngokucindezela kwinhlama yesinkwa. Ngokuvamile, kuhlala kuphela kwezintandokazi zokunambitheka komuntu siqu. Izithako ezahlukahlukene zinikeza umkhiqizo ukunambitheka okuhlukile.
Kungcono ukukhetha ubisi olunamafutha, olunokuqukethwe kwamafutha ayi-zero. Faka iqanda elilodwa enhlama, bese ubeka owesibili nge-protein kuphela. Izincomo ezinjalo zinikezwa yi-endocrinologists. Iqiniso ngukuthi i-yolk iqukethe inani elikhulayo le-cholesterol embi, ebangela ukuqhuma kwemithambo yegazi nokwakheka kwama-cholesterol plaque, futhi lokhu kuyindlela ejwayelekile yezifo zesifo sikashukela.
Ukwenza i-oatmeal, izithako ezilandelayo zizodingeka:
- i-oat bran - amagremu ayi-150;
- ukolweni bran - amagremu angama-50;
- ubisi lwe-skim - milliliters angama-250;
- iqanda elilodwa ne-protein eyodwa;
- usawoti, upelepele omnyama womhlaba - esicongweni sommese;
- clove ezimbalwa zikagalikhi.
Thela bran esitsheni bese uthela ubisi, shiya isigamu sehora, ukuze adumbe. Ngemuva kokungeza u -galikhi odlulile kwi-Press, engeza usawoti kanye nopelepele, ushaye amaqanda bese uxuba kuze kube bushelelezi.
Mboza iphepha lokubhaka ngephepha lesikhumba bese ubeka inhlama kulo, ligcotshwe nge-spatula lokhuni. Bhaka isigamu sehora. Lapho isinkwa sesipholile kancane, sinqume sibe izigcawu noma senze umumo oyindilinga.
Iresiphi yesinkwa se-rye enezinhlamvu zefilakisi silula. Kuyadingeka ukuxuba amagremu ayi-150 kafulawa we-rye kanye nama-gramu ayi-200 kakolweni, engeza ingcosana kasawoti, uhhafu wesipuni se-baking powder. Hlanganisa kahle nge-whisk, uthele isipuni samafutha omnqumo noma wethanga, ama-milliliters angama-200 obisi lwe-skim, uthele amagremu angama-70 wembewu yefilakisi. Songa inhlama ngokunamathisela ifilimu bese ushiya endaweni efudumele engxenyeni yehora.
Ngemuva kokugoqa inhlama etafuleni bese usika imiqobelo yesinkwa esiyindilinga. Bhaka ekhasini elimbozwe ngaphambilini ngephepha lesikhumba kuhhavini ekushiseni okungu-180 C, imizuzu engama-20.
Ukuqunjelwa kwesinkwa okunjalo kuhambisana nemigomo yokwelashwa kwesifo sikashukela futhi akubangeli ukwanda koshukela egazini.
Ividiyo ekulesi sihloko ikhuluma ngezinzuzo zesinkwa.
