Isifo sikashukela sezinhlobo zokuqala nesesibili siphoqa umuntu ukuthi aguqule ngokuphelele uhlelo lokudla okunempilo ukuze anciphise lesi sifo ukuthi "cha." Lokhu akunzima nhlobo, ngoba yimikhiqizo embalwa kuphela ebolekayo ukuze isuswe - ushukela, inyama enamafutha nenhlanzi, amaswidi nemikhiqizo kafulawa eyenziwe ngofulawa kakolweni.
Futhi kuzofanela ukusho ukuthi ubusela utshwala obunamandla, okuvusa ukuthuthukiswa kwe-hypoglycemia ebambezelekile, lapho isifo sikashukela esingancike e-insulin singakuholela ekufeni.
Ukudla okunesifo sikashukela kwakhiwa ama-endocrinologists emikhiqizweni enenkomba ephansi ye-glycemic index (GI). Leli nani lizokhombisa ukuthi ushukela omncane ungena kanjani egazini ngemuva kokudla umkhiqizo noma isiphuzo esithile. Yi-GI okuyiyona nto enqumayo ekukhetheni imikhiqizo, kodwa futhi akufanelekile ukungakunaki okuqukethwe kwekhalori.
Kudala bekukholelwa ukuthi izindlela zokupheka zezitsha ezivunyelwe zithambekile futhi ziyabuna. Kodwa-ke, lokhu akulona iqiniso; ngokuya ngokunambitheka, izitsha zabanesifo sikashukela zidala ukuncintisana okunempilo kwezitsha zabantu abaphilile. Lo mbhalo uxoxa ngezinto ezingalungiswa ngohlobo 2 futhi uthayiphe isifo sikashukela esingu-1, sichaza izindlela ezithandwa kakhulu zokupheka, sichaze i-GI futhi sikhethe ukudla.
Inkomba Yomkhiqizo ye-Glycemic
Imikhiqizo enesilinganiso esiphansi sama-unit angama-49 ayibeki songo kumuntu onesifo "esimnandi" futhi yakha ukudla okuyinhloko. Ukudla okunenkomba yamayunithi angama-50 - 69 angafakwa ekudleni kabili ngesonto, uma nje lesi sifo singekho esigabeni esibi. Ukudla okune-GI kusuka kumayunithi angama-70 nangaphezulu kwenqatshelwe, ngoba kukhulisa kakhulu ukugcwala kweglucose egazini futhi kungasusa izingqinamba ezithweni eziqondiwe.
Kwezinye izimo, inkomba iyanda. Ngakho-ke, kumakherothi kanye nama-beet ngesimo abilisiwe, inkomba ingamayunithi angama-85, kepha amayunithi angama-35 amasha kuphela. Uma izithelo namajikijolo alethwa esimweni se-puree, khona-ke i-GI izokwenyuka ngamayunithi ambalwa - lokhu akubalulekile.
Nakanjani wonke amajusi ezithelo nemicu kuvinjelwe inkomba ephezulu. Lapho zicutshungulwa, lezi zigaba zemikhiqizo zilahlekelwa i-fiber, ebhekele ukungena kancane kwe-glucose emzimbeni. Lokhu akusebenzi ijusi utamatisi.
Ngesifo sikashukela sohlobo 2, okuqukethwe ikhalori kwemikhiqizo kufanele kubhekwe nakho, ngoba imvamisa ngokweqile kuholela ekwakhiweni kwalesi sifo.
Ukulungiswa kwezitsha zemifino kuvunyelwe kusuka kokulandelayo:
- noma yiluphi uhlobo iklabishi - AmaBrussels amahlumela, iklabishi elimhlophe, iklabishi elibomvu, ukholifulawa, u-broccoli;
- i-legumes - uphizi owomile futhi omusha, i-lentil, udoti kanye nobhontshisi oluhlaza;
- isitshalo seqanda, isikwashi;
- anyanisi, amaliki, anyanisi obomvu;
- ugarlic
- amakhowe wanoma yiluphi uhlobo - ama-champignons, ibhotela, ama-chanterelles, amakhowe e-oyster, i-porcini;
- isithombo, ikhukhamba, utamatisi.
Inyama nenhlanzi kune-GI ephansi, kepha ukukhetha kufanele kunikezwe izinhlobo ezinamafutha amancane. Into ekhona ukuthi inyama enamafutha (ingulube, amadada, iwundlu) iqukethe inani elithile le-cholesterol. Akukho ukuvinjelwa kokudla kwasolwandle.
Izithelo namajikijolo zivame ukusetshenziselwa ukudala ukudla okumnandi kwabanesifo sikashukela:
- apula, ithini lamapheya;
- ama-currants amnyama nabomvu;
- ugqumugqumu;
- ama-cherries amnandi;
- sitrobheli, sitrobheli;
- raspberries;
- iplamu, ibhilikotsi;
- peach, umpe;
- Kamalibhele
- aluhlaza okwesibhakabhaka.
Imikhiqizo yobisi enekhalori ephezulu nemikhiqizo yobisi kufanele ingafakwa ngaphandle. Inkomba yabo ye-glycemic iphansi.
Izitsha ezinoshukela
Kuyadingeka ukwenza isiguli sibe yithebula lokudla elihlukahlukene nelinganiselayo ukuze kungabikho zilingo zokudla ukudla okwenqatshelwe. I-Porridge ingumthombo omuhle kakhulu wezakhamzimba. Izitsha zokudla okusanhlamvu zikunikeza umuzwa wokugcwala isikhathi eside, ngakho-ke kungakuhle ukuthi uzinikeze esidlweni sasekuseni, sebhulakufesi.
Kungcono ukuthi abanesifo sikashukela bapheke okusanhlamvu emanzini, noma ngobisi oluhlanjululwe, ngesilinganiso esisodwa kuya kwesilinganiso esisodwa. Akunconywa ukugcwalisa izitsha ngebhotela, ungayifaka esikhundleni semifino.
Kufanele kubhekwe ukuthi ubukhulu bukhulu bokungaguquki, kuphezulu i-GI ye-porridge, kepha leli nani alikhuphuki kakhulu.
Ukuvunyelwa okusanhlamvu
- ukolweni nebhali lebhali;
- ibhali le-pearl;
- i-oatmeal;
- i-buckwheat.
Ummbila, i-semolina, amabele nelayisi kuwela ngaphansi kokuvinjelwa kwesifo sikashukela. Lezi zokugcina zingathathelwa indawo ezinye izinhlobo - irayisi e-brown, yasendle ne-basmati. Uma uthatha isinqumo sokudala indishi yelayisi yasendle, lapho-ke kufanele uyilungiselele kusengaphambili - cwilisa emanzini abandayo ubusuku bonke.
Ukudla kwasekuseni okunempilo komndeni wonke kuzoba oku-oatmeal ngezithelo. Ukukhonza okukodwa nje kunganelisa izidingo zomzimba zansuku zonke zefayibha. Izithelo ezethulwe kuresiphi zingashintshwa ngokususelwa ezikhathini zonyaka nasekuthandweni kokunambitheka komuntu siqu.
Uzodinga ukubilisa i-oatmeal emanzini, engxenyeni eyodwa kuya kwemibili, bese ufaka ibhotela bese uvumela iphalishi lipholile ekushiseni okwamukelekayo. Ama-strawberry amadayisi kanye nama-apula, imininingwane embalwa ye-walnuts enodaka. Faka izithelo namantongomane ku-iphalishi.
I-Barley porridge ihamba phambili kuzo zonke izinhlamvu, i-GI yayo ingamayunithi angama-22 kuphela, futhi ngokwesibalo samavithamini abalulekile, ayibekeki phansi kunabanye. Izindlela zokupheka zebhali leparele ziyahlukahluka - ngokufakwa kwemifino, inyama ngisho nezithelo ezomisiwe.
Ungapheka kanjani ibhali nemifino, echazwe ngezansi, uzodinga lezi zithako ezilandelayo:
- Amagremu angama-250 ebhali leparele;
- Ama-millilitha amanzi angama-600;
- utamatisi amabili;
- ama-clove ambalwa kagalikhi;
- Amagremu ayi-150 amakhowe;
- isixha semifino (iparsley, dill);
- uwoyela wemifino - isipuni esisodwa;
- usawoti, umnyama upelepele omnyama.
Hlambulula ibhali ngaphansi kwamanzi agobhozayo, upheke inani elikhonjisiwe lamanzi lize liphume, ngokwesilinganiso imizuzu engama-35 - 40, bese uphonsa iphalishi ku-colander bese uhlanza. Ngenkathi ibhali lisalungiswa, imifino kufanele ihlatshwe.
Susa isikhumba kumatamatisi (uthele amanzi abilayo phezu kwabo, lokhu kuzokwenza umsebenzi ube lula), uthathe ama-cubes, bese usika ama-champignon ezingxenyeni ezine. Beka imifino epanini bese ibila phezu kokushisa okuphansi imizuzu eyi-10, engeza ugarlic odlule eminyuzweni imizuzu embalwa kuze kuphekwe. Ekupheleni kokupheka, hlanganisa iphalishi nemifino, ufafaze imifino phezulu kwesitsha.
Kumuntu onesifo sikashukela, iphalishi eliphekwe ngale ndlela lizoba isidlo sasekuseni esigcwele esinenhliziyo.
Izindlela zokupheka ze-Pilaf azifani nezindlela zokupheka zomuntu onempilo. Kuyadingeka nje ukufaka esikhundleni selayisi elimhlophe nge-brown, kanye nebele lenkukhu yengulube. Ukuze upheke endaweni epheka kancane uzodinga imikhiqizo elandelayo:
- irayisi elinsundu - amagremu angama-400;
- isifuba senkukhu - amagremu angama-400;
- amanzi ahlanziwe - milliliters ayi-500;
- anyanisi owodwa;
- amacende amane kagalikhi;
- wezipuni ezimbili kawoyela yemifino;
- isithokelo "se-pilaf", usawoti, upelepele omnyama.
Ilayisi hlambulula ngaphansi kwamanzi. Thela uwoyela ezansi kwe-multicooker bese uthele elayisi, hlanganisa kahle. Sika isifuba sibe ngama-cubes amancane, ngemuva kokususa amanoni asele nezikhumba kuso. Sika u-anyanisi ube izindandatho ezihhafu, hlanganisa nenyama bese ufaka elayisi, engeza amanzi bese ubeka ngaphezulu kwesweli likagalikhi elisikwe phakathi.
Setha imodi "ye-pilaf" ibe yimizuzu engu-80. Khonza i-pilaf ngejusi utamatisi.
Inyama, izitsha ezi-offal
Imikhiqizo yenyama yohlobo 2 sikashukela igcwala umzimba ngamaprotheni nezinye izinto eziwusizo. Ngesikhathi esifanayo, zingama-khalori aphansi. Izazi ezingama-Endocrinologists zize zincome nomuntu onesifo sikashukela esizimele onezinkinga ezikhuluphele kakhulu ukuba abe nosuku “lwamaprotheni” kanye ngesonto, lapho kuzodla khona izitsha zenyama nezamafutha.
Inyama yenkukhu ibhekwa njengomkhiqizo wokudla. Kuyiphutha ukukholelwa ukuthi abantu abanesifo "esimnandi" kufanele badle i-brisket kuphela.
Cha, imilenze nayo yamukelekile etafuleni, udinga kuphela ukukhipha amafutha nesikhumba kubo. Isiphetho esinjalo senziwa ososayensi bangaphandle, baphawula ukuthi imilenze yayinokuqukethwe okuphezulu kwensimbi.
Izidlo zokudla zingalungiswa kusuka ezinhlotsheni ezilandelayo zenyama kanye ne-offal:
- inyama yenkukhu;
- i-turkey;
- izigwaca;
- inyama yomvundla;
- inyama yenkomo;
- inkukhu, isibindi senyama yenkomo;
- ulimi lwenyama yenkomo, ukukhanya.
Eholidini lezifundo zesibili ungapheka izigwaca ezazigxishwe. Ukupheka okunjalo kuzomangaza ngisho nama-gourmet athambile ngokunambitheka kwawo.
Lapha kuphela, ezigulini ezinesifo sikashukela, kuzodingeka ukususa isikhumba emzimbeni wesidumbu, kwezinye izimo lokhu akudingekile.
Izithako ezibalulekile:
- izigwaca esisodwa;
- i-apula elilodwa lanoma yiluphi uhlobo;
- ama-clove ambalwa kagalikhi;
- amathisipuni amabili kawoyela yemifino;
- usawoti, umnyama upelepele ukunambitha.
Hlanza isidumbu ngaphansi kwamanzi bese usula ngethawula ekhishini. Dlulisa ugarliki ngokucindezela, uhlanganise ne-oyela, usawoti kanye nopelepele. Fafaza isidumbu ngemfoloko, bese uthela ingaphakathi nengaphandle ngenhlanganisela yegalikhi bese ushiya isigamu sehora.
Sika i-apula libe izingxenye ezine, ususe umnyombo kanye no-peel, ubeke izithelo ngaphakathi kwezigcwaca, ugobe ngo-foil. Bhaka kuhhavini ku-200 ° C imizuzu engama-45. Bese uvula i-foil, uthele ngaphezulu kwesiphuzo sesithelo sezithelo bese uqhubeka nokupheka eminye imizuzu engama-20.
Okokudla okulula, ungapheka i-turkey eyenziwe ekhaya noma ipayi yenkukhu. Ukuyicwilisa kuvunyelwe kwisinkwa sokudla (i-buckwheat, rye) noma isinkwa rye. Usuku aluvunyelwe izingcezu zezinkwa ezimbili noma ezintathu.
Izithako ezilandelayo zizodingeka kunamathisela:
- isifuba senkukhu - amagremu angama-400;
- amaqanda amabili abiliswe kanzima;
- anyanisi amabili amakhulu;
- isanqante esisodwa;
- wezipuni ezimbili kawoyela yemifino.
Sika isifuba, u-anyanisi kanye nezaqathe ku-cubes osayizi abaphakathi bese ubilisa ngebhotela esosweni phezu kokushisa okuphansi kuze kuphekwe, usawoti kanye nopelepele. Lapho inyama enemifino selehlile, yeqa kanye namaqanda kabili nge-grinder yenyama noma ugaye ku-blender.
Ngomqondo ofanayo, abanesifo sikashukela bangalungiswa kusuka kwesibindi senkukhu noma inyama yenkomo.
Amasaladi
Lapho ubuzwa ukuthi yini okufanele uyipheke ngesifo sikashukela, izitsha zingahluka, kusuka ezitsheni eziyinkimbinkimbi kuya kusaladi. Njengemvuno yemifino, inhlanzi, isaladi yenyama, ukhilimu omuncu ophansi, ukhilimu oshisayo onamafutha amancane noma uwoyela wemifino. Kungcono ukuthatha uwoyela we-olive, uyakwazi ukukhipha i-cholesterol emibi emzimbeni, okudala ukuqhekeka kwemithambo yegazi.
Kumasaladi wemifino, uwoyela omnqumo ofakwe ngamakhambi muhle. Ilungiswa ngokushesha okukhulu: uthele amamililitha angama-300 kawoyela esitsheni sengilazi bese ubeka amakhambi akho owathandayo, ugarliki kanye nopelepele oshisayo lapho. Susa isitsha endaweni emnyama amahora ayishumi nambili.
Kubantu abanesifo sikashukela, amasaladi ezithelo ayoliswe nge-yogurt engafakiwe noma i-kefir angasetshenziswa njengento yokudla. Udinga ukukupheka masinyane ngaphambi kokuwusebenzisa, okujwayelekile nsuku zonke kufinyelela ku-250 amagremu.
Kwisaladi lokuxube lasehlobo, izithako ezilandelayo ziyadingeka:
- i-apula elilodwa;
- uhhafu umpe;
- isigamu se-orange;
- ama-sitrobheli amane;
- Amamililitha ayi-150 weyogathi engafakiwe.
Cwecwa owolintshi, usike zonke izithelo zibe ngama-cubes amakhulu kanye nenkathi ngeyogathi. Ungahlobisa isaladi ngama-sprigs of mint noma ngenduku yesinamoni.
Amasaladi wemifino awukudla okulula noma isidlo esengeziwe esidlweni esikhulu sasemini noma sakusihlwa. Kungcono ukubaphekela ngemikhiqizo yezinkathi ezithile zonyaka, aqukethe inani elikhulu kakhulu lezakhamzimba.
Kwesaladi Yokuphefumlelwa Beijing udinga izithako ezilandelayo:
- iklabishi elilodwa elincane laseBeijing;
- ukhukhamba omusha omusha notamatisi;
- isixha semifino (iparsley ne dill);
- iminqumo eyishumi;
- isixha so-anyanisi oluhlaza;
- ujusi wengxenye yelamula;
- uwoyela wemifino wokugqoka.
Susa i-peel kumatamatisi - uthele amanzi abilayo phezu kwabo bese wenza ukubonakala okungaphezulu kobuso phezulu, lokhu kuzokwenza lula umsebenzi. Susa isikhumba kumakhukhamba. Sika utamatisi, ukhukhamba ube ngama-cubes amancane amasentimitha amabili kuya kwamathathu. Sika kahle iklabishi bese uxova ngezandla, usawoti. Sika kahle imifino no-anyanisi, usike iminqumo. Hlanganisa yonke imifino, ufafaze kalamula kanye nenkathi ngamafutha.
Isaladi yaseJapan artichoke yesifo sikashukela sohlobo lokuqala nolwesibili nayo ithandwa kakhulu.
Ividiyo ekulesi sihloko iveza iresiphi yamaswidi kashukela.
