Kuyiphutha ukucabanga ukuthi ukondleka kwesifo sikashukela sohlobo 2 akusimangaliso futhi akunambitha. Uhlu lokudla okwenqatshelwe luncane. Umthetho oyinhloko ekwakheni imenyu yabanesifo sikashukela ukukhetha ukudla okunokuqukethwe okuphansi kwekhalori kanye ne-glycemic index (GI) ephansi. Lesi sikhombisi sikhombisa izinga le-glucose engena egazini ngemuva kokudla umkhiqizo noma isiphuzo esithile.
Ukulungiselela isidlo esimnandi futhi esibaluleke kakhulu akuyona inkinga, udinga ukucabanga ngama-nuances ambalwa okupheka. Ngakho-ke, kwishukela, izindlela zokupheka akumele zifake ukuthosa kanye nokudla okuningana kwamafutha yemifino, awukwazi ukuthola isaladi nge-imayonnaise nesoso, futhi usebenzise ufulawa webanga eliphansi ekubhaka.
Lo mbhalo uveza izindlela zokupheka zabanesifo sikashukela ngezithombe ezilula nezihlwabusayo, izingxoxo nge-GI nokudla okwamukelekayo ekudleni, kunikeza izincomo ezijwayelekile zokudla kwiziguli ezinesifo sikashukela sanoma yiluphi uhlobo.
Inkomba Yomkhiqizo ye-Glycemic
Imikhiqizo yesifo sikashukela ene-GI yama-unit angama-49 avumelekile. Azithinti izinga likashukela egazini. Ukudla okunenkomba yamayunithi angama-50 - 69 kuvunyelwe kumenyu kuphela njengokuhlukile, kaningana ngeviki. Kulokhu, lesi sifo akufanele sibe sesigabeni esibi. Ukudla okunenkomba yamayunithi angama-70 nangaphezulu kwenqatshelwe iziguli, ngoba kukhulisa ngokushesha ukugcwala koshukela egazini futhi kungadala i-hyperglycemia kuhlobo 1 sikashukela.
Kunezindlela eziningi zokuhlukile lapho inkomba ye-glycemic inyuka, kepha lokhu kusebenza kuphela kwimifino nezithelo. Ngakho-ke, izaqathi namabhele ngendlela efile kuyanconywa kumenyu yokudla, kepha abilisiwe akwamukeleki ngenxa ye-GI ephezulu. Uma uletha izithelo namajikijolo ngokuhambisana kwamazambane abunjiwe, khona-ke inkomba yawo izonyuka ngamayunithi amaningana.
Kunemikhiqizo eminingana yezilwane nemifino ene-GI ye-zero. Kodwa inkomba enjalo ayisho ukuthi "zingabavakashi abavumayo" ekudleni. Lesi sigaba sifaka ingulube, idada, iwundlu namafutha zemifino. Kodwa-ke, le mikhiqizo iqukethe inani elikhulayo le-cholesterol embi, okubangela ukuqhuma kwemithambo yegazi.
Izitsha zohlobo 1 nohlobo 2 sikashukela kumele zingalungiswa ngemikhiqizo elandelayo:
- inyama enamafutha nenhlanzi, inhlanzi ebanjwayo;
- amazambane, izaqathe abilisiwe kanye nama-beet;
- ilayisi elimhlophe, ummbila kanye ne-semolina;
- izinsuku, omisiwe;
- ikhabe, ikhabe, i-Persimmon, amagilebhisi;
- ufulawa kakolweni, isitashi, ushukela, imajarini.
Ungalungisa kalula izitsha ezihlwabusayo nezinempilo kusuka ekudleni okuvunyelwe.
Izitsha Zokugaya Imifino
Imifino - lokhu kuwukudla okuyisisekelo, kuhlala kuze kube yingxenye yenani eliphelele lezitsha ekudleni. Ukusuka kubo ungapheka amasobho, amasaladi nezitsha eziyinkimbinkimbi eziseceleni. Amasaladi kufanele avunyelwe ngenani elincane lamafutha omnqumo noma ushizi wasekhishini onokhilimu onamafutha ayi-0%.
Isitsha esinjengesitshulu sithatha isikhundla esihola etafuleni likashukela. Ungathatha noma yimiphi imifino, ngaphandle kwaleyo ene-GI ephezulu, ngokususelwa kuzintandokazi zakho zokunambitha komuntu. Into esemqoka okufanele uyicabangele isikhathi sokupheka somkhiqizo ngamunye.
Izinhlobonhlobo zesitsha zivunyelwe ngamakhambi kanye ne-seasonings - i-oregano, i-basil, isipinashi, ulethisi, iparsley, dill, pepper omnyama nomhlophe.
Ukupheka ama-eggplant afakwe i-Peacock Fan ngeke kuthathe isikhathi eside. Kodwa-ke, isidlo esinjalo sizohlobisa noma yiliphi itafula lemikhosi futhi simangaze ngisho ne-gvemet enveterate kakhulu nokunambitheka kwayo.
Izithako ezilandelayo zizodingeka:
- ama-eggplant amabili aphakathi;
- utamatisi amabili;
- upelepele munye;
- isifuba senkukhu - amagremu angama-200;
- ushizi onamafutha amancane - amagremu ayi-150;
- ukhilimu omuncu 15% wamafutha - 100 amagremu;
- isipuni samafutha zemifino.
Sika isitshalo seqanda kube yizingxenye ezimbili, ungasike ingxenye ngayinye kuze kube sekupheleni ukuyenza ibukeke njengompetha. Cwilisa ukuvela ngakunye ngopelepele, utamatisi nenkukhu ebilisiwe, usakaze ukhilimu omuncu phezulu. Utamatisi unqunywa emasongweni, brisket kanye ne-pepper julienne.
Faka ama-eggplant afakwe ekhasini lokubhaka, eligcotshwe uwoyela ngaphambili. Pheka kuhhavini ekushiseni okungu-180 C imizuzu engama-40 - 45, imizuzu emihlanu ngaphambi kokuqeda ukufafaza isitshalo seqanda noshizi, ku-grater enhle.
Ngohlobo 2 lwesifo sikashukela, umbuzo uvame ukuvela - yini ongayidinga ukudla okulula? Izitsha ezikhanyayo ezivela emifino zizoba isidlo sasemini esihle, zigcwalise umzimba ngamavithamini namaminerali, futhi zinikeze umuzwa wokugcwala isikhathi eside.
Isaladi "ihlobo lasehlobo lesaladi" inokuqukethwe okuphansi kwekhalori, ilungele uhlobo 1 nohlobo 2 sikashukela, kanye nalabo abanenkinga yokukhuluphala. Izithako ezilandelayo ziyadingeka:
- ikhukhamba elilodwa;
- utamatisi ababili abaphakathi;
- iminqumo eyishumi eyakhiwe;
- upelepele munye;
- amagatsha amaningana weparsley ne-cilantro;
- ama-clove ambalwa kagalikhi;
- Amagremu ayi-150 of ushizi we-feta;
- isipuni samafutha omnqumo.
Cwecwa ikhukhamba, uthathe izicucu, upelepele ngendlela efanayo. Susa isikhumba utamatisi - uthele amanzi abilayo phezu kwabo, wenze izembozo ezibunjiwe ngaphezulu futhi isikhumba sizosuswa kalula. Sika utamatisi noshizi we-feta ku-cubes amakhulu, u-garlic ngokusebenzisa umshini wokucindezela, khetha kahle imifino. Hlanganisa zonke izithako, usawoti ukunambitha kanye nenkathi ngamafutha.
I-Summer Fairy Tale Salad ingafakwa njengesidlo esiyingqayizivele santambama noma njengesengezo esidlweni sasemini.
Izitsha zenyama nenyama
Izindlela zokupheka zenyama ezinoshukela zingalungiswa kuhhavini, esitofini, ku-grill noma kumpheki ohamba kancane. Indlela yokugcina iyindlela eshesha kunazo zonke, udinga nje ukulayisha zonke izithako kufenisha bese ukhetha imodi efanelekile.
Imikhiqizo yenyama engenawo fat, ngaphandle kwesikhumba, ithathwa njengesifo sikashukela. Inkukhu, iturkey, izigwaca, unogwaja nenyama yenkomo kufanele kukhethwe. Kuyamukeleka ukusebenzisa i-offal - inkukhu nenkukhu yenkomo, ulimi lwenkomo, inhliziyo kanye namaphaphu.
Indlela yokuqala yokudla izibiliboco yenyama yinhliziyo ephekiwe kumpheki ohamba kancane. Hlambulula amagremu angama-700 we-offal ngaphansi kwamanzi agobhozayo, ususe imithambo futhi uthathe izingcezu ezincane zamasentimitha amathathu. Thela izipuni ezimbili zamafutha ku-multicooker obukhulu, faka inhliziyo, engeza amagremu ayi-150 kakhilimu omuncu ophansi nenani elifanayo lamanzi, usawoti kanye nopelepele. Setha imodi yokucima imizuzu engama-90. Khonza inhliziyo yenkomo ebilisiwe ngerayisi ebilisiwe noma ngesihlwathi.
Inyama yenkukhu ibhekwa njengenyama ethandwa kakhulu, kepha isikhathele ukubilisa noma ukubhaka kuhhavini njalo. Akunandaba, ngezansi kuyindlela yokupheka isidlo esimnandi, esibonakaliswa ukunambitheka okumnandi.
Izithako
- isigamu sekhilogremu lamabele enkukhu;
- wezipuni ezimbili uju;
- izipuni ezinhlanu zesosi soya;
- isipuni sesame;
- ama-clove ambalwa kagalikhi;
- isipuni samafutha yemifino;
- upelepele omhlophe nomnyama ukunambitha.
Hlambulula amabele enkukhu ngaphansi kwamanzi bese ususa noma yimaphi amafutha asele kuwo, engeza i-marinade bese ushiya ihora elilodwa ukuze ucwilisa. I-Marinade ilungiswe kanjena: hlanganisa i-soya isoso, uju kanye negalikhi kudlule emshinini.
Ngemuva kwalokho faka uwoyela ezansi kwe-multicooker bese ubeka inkukhu, upelepele ukunambitha, ungasawoti. Setha imodi yokucima imizuzu engama-50. Ungapheka nenkukhu kuhhavini, ubhake emazingeni okushisa ayi-180 C.
Izitsha zokudla ezinoshukela ezinoshukela zivame ukuhanjiswa njengamasaladi. Zithweswe ukhilimu omuncu ophansi, i-pasty curd 0% fat, i-olive olive. Kubathandi bezinongo, uwoyela ufakwa endaweni emnyama amahora ayishumi nambili ku-thyme, ugalikhi noma upelepele.
Kwisaladi oyithandayo udinga izithako ezilandelayo:
- isifuba senkukhu ebilisiwe - amagremu angama-250;
- ama-champion noma amanye amakhowe - amagremu angama-400;
- ukhukhamba omusha omusha;
- isixha semifino (dill no-parsley);
- amaqanda amabili abilisiwe;
- ukhilimu omuncu ongaphakeme noma unamathisele ushizi wekhotishi wokugqoka;
- upelepele omnyama, usawoti.
Hlanganisa amakhowe ezindaweni zokuthosa bese gazinga emlilweni ophansi kuze kuphekwe. Ungathatha noma yiluphi olunye uhlobo lwamakhowe, wonke ane-GI yama-unit angama-35. Sika ukhukhamba, amaqanda nenkukhu kuma-cubes amakhulu, nquma imifino. Hlanganisa yonke imikhiqizo, usawoti kanye nopelepele, inkathi noshizi we-cottage shizi noma ukhilimu omuncu. Indishi enjalo ibhekwa njengokudla okugcwele - ibhulakufesi noma isidlo sokuqala.
Uma isiguli sikhuluphele, futhi lokhu kuyinkinga evamile lapho isifo sikashukela siwuhlobo oluzimele lwe-insulin, lapho-ke ukudla kufanele kwakhiwe ekudleni okune-khalori aphansi kancane. Kulokhu, ungenza isaladi nge-avocado.
Izithako
- isifuba senkukhu ebilisiwe - amagremu ayi-100;
- ukwatapheya;
- isigamu anyanisi obomvu;
- i-arugula;
- amafutha e-olive.
Sika ama-avocados abe yizicucu ezicijile, imichilo yenkukhu, u-anyanisi obomvu kumasongo amasekhondi bese uhlanganisa zonke izithako, usawoti kanye nenkathi ngamafutha omnqumo. Ungesabi umkhiqizo onjenge-avocado, ngoba inkomba ye-glycemic ye-ukwatapheya iyunithi olu-10 kuphela.
Njengoba ukwazi ukubona, izindlela zokupheka zenyama zokudla okumnandi zinokuhlukahluka okuningi, ngakho-ke ukudla okunomsoco kushukela kulula ukuhluka.
Izinhlanzi Nezinhlanzi Zasolwandle
Kubalulekile ukuthi abanesifo sikashukela balinganise ukudla kwabo, ngoba umzimba awunazo iivithamini namaminerali ngenxa yokungasebenzi kahle kohlelo lwe-endocrine. Izinhlanzi kufanele zibe kumenyu izikhathi ezine ngesonto. Ucebile nge-calcium, phosphorus kanye namafutha acid.
Lapho kulungiswa izitsha zabanesifo sikashukela, kuvunyelwe ukusebenzisa izinhlanzi zomfula nezasolwandle. Into esemqoka ukuthi imikhiqizo ayimafuthelana. Akukho mkhawulo ekudleni kwasolwandle. Isimo sihluke ngokuphelele nge-offal - ubisi ne-caviar kuvinjelwe.
Izitsha ezivela ezinhlanzini ezibomvu zingumhlobiso wanoma iyiphi ithebula lemikhosi, futhi ingxenye enhle kunazo zonke ukuthi ukupheka ngeke kuthathe isikhathi esiningi.
Izithako ezilandelayo ziyadingeka ku-salmon ye-orange:
- usalimoni - amagremu angama-700;
- amawolintshi amabili;
- isipuni samafutha yemifino;
- ujusi wengxenye yelamula;
- usawoti, upelepele.
Hlukanisa inhlanzi ngaphandle kwekhanda izingxenye ezimbili. Susa izikali kanye ne-ridge. Grate ngosawoti kanye nopelepele, ufafaze ujusi bese ushiya ihora elilodwa. Sika i-orange kube yimibuthano amasentimitha ayisigamu nesigamu.
Ngasohlangothini lwesikhumba, yenza ukubonakala okujulile ukuwenza ubukeke njenge-accordion, faka umbuthano wewolintshi emgodini. Faka izithelo ezisele ngokulinganayo kwi-foil egcotshwe ngamafutha yemifino. Beka inhlanzi phezulu. Beka konke ekhasini lokubhaka. Bhaka ekushiseni okungu-180 C, imizuzu engama-40 - 45. Isikhathi sokupheka esiphelele sincike ekuqineni kwezingcezu.
Ngohlobo 2 sikashukela, izindlela zokupheka zasolwandle zilungele ukupheka kwansuku zonke, ngoba azithathi isikhathi esiningi. Isibonelo, isaladi "yolwandle" ilungiswa kanjena:
- usike squid abilisiwe emasongweni;
- sika amaqanda ikhukhamba elilodwa libe ngama-cubes;
- hlanganisa izithako, engeza i-shrimp emihlanu ehlutshiwe, usawoti;
- inkathi isaladi nge-pasty cottage shizi.
Ungahlobisa isaladi "yolwandle" ngama-sprigs wemifino. Kuyaqapheleka ukuthi ama-squid onhlobo 2 sikashukela anconywa kumenyu okungenani amahlandla ambalwa ngeviki.
Kwividiyo ekulesi sihloko, kwethulwa izindlela zokupheka isaladi.
