Ukwanda koshukela wegazi kungakhombisa isifo sikashukela sohlobo 2 noma isimo se-prediabetes. Ezimbili zalezi zifo ziphoqa umuntu ukuthi alandele indlela yokudla engafaki ama-carbohydrate asheshe aphule ekudleni. Ukuchazwa kulula kakhulu, udinga ukuqondiswa ithebula le-glycemic indices (GI) yemikhiqizo.
Ngokusho kwale mininingwane, ama-endocrinologists emhlabeni wonke asungula ukwelashwa kokudla. Inkomba izokhombisa ukuthi ushukela omncane ungena kanjani emzimbeni ngokushesha ngemuva kokudla ukudla okuthile noma ukuphuza isiphuzo.
Ungacabangi ukuthi imenyu izoba yintsha futhi ibe yintsha, ngoba inani elincane lemikhiqizo liwela ngaphansi kokuvinjelwa. Ngokuphelele, futhi okubaluleke kakhulu ngezinzuzo zezempilo, okusanhlamvu okufana nokuhlukahluka kwe-bulgur kuhlukanisa ukudla. Emazweni ase-Asia, ubesenesikhathi eside 'eyisivakashi esimukelekile' etafuleni.
Le ndatshana ixoxa ngokulandelayo: kungenzeka ukuthi kunesifo sikashukela sohlobo 2, izici ezinhle zale phalishi zomzimba kanye nokulimazeka okungenzeka, kuchazwa umqondo we-GI, inkomba ye-bulgur nokuqukethwe kwayo kilojoule.
I-Bulgur Glycemic Index
Le nkomba ayisetshenziswa abantu abanesifo sikashukela kuphela, kepha futhi yilabo abafuna ukukhipha amakhilogremu angeziwe. Kukhona nokudla kwenkomba okuvunywa ngabaningi bezempilo abadumile. Ukukhetha ukudla okunenkomba ephansi, umuntu uthola ukudla okunobunzima bokwephula ama-carbohydrate, angafakelwa ungqimba lwamafutha futhi anikeze umuzwa wokugcwala isikhathi eside.
Ukudla ngenani eliphakathi nendawo kuyamukeleka kwabanesifo sikashukela ekudleni kuphela, ngaphandle kwezikhathi ezimbili kuya kwezintathu ngesonto, kuze kufike kumagremu ayi-150, kuphela uma lesi sifo sithethelelwa. Ukudla neziphuzo ezinamanani aphezulu we-glycemic kwenqatshelwe ngokuphelele ngenxa yekhono labo lokwandisa ngokushesha i-glucose egazini.
Kwezinye izimo, inkomba ingakhuphuka, kepha lo mthetho usebenza kwizithelo, amajikijolo, imifino. Kumabele, kukhona okuhlukile - ubukhulu bawo buqina, iphakeme i-GI, yize ikhuphuka kancane, kuphela amayunithi ambalwa.
Isilinganiselo sokuhlukaniswa kwe-GI:
- kufika kumayunithi angama-49 - aphansi;
- Amayunithi angama-50 - 69 - aphakathi;
- Amayunithi angama-70 noma ngaphezulu aphakeme.
Ukwazi ukuthi iyiphi inkomba okudingeka unamathele kuyo, ungazakhela ngokuzimele isiguli. Kodwa-ke, kufanele kwaziwe ukuthi inani lemikhiqizo linenani lamayunithi angu-zero. Lokhu kumane kuchazwe - kwimikhiqizo enjalo akukho ma-carbohydrate. Kepha leli qiniso alibenzi bavunyelwe kumenyu. Imvamisa ama-calorie aphezulu futhi acebile nge-cholesterol embi - isitha sokuqala sikashukela.
IBulgur inezincazelo ezilandelayo:
- inkomba amayunithi angama-45;
- kilojoule ngama-gramu ayi-100 womkhiqizo osuqediwe kuzoba ngu-345 kcal.
Kulokhu kulandela ukuthi i-bulgur ku-mellitus yesifo sikashukela sohlobo olungaxhomekeli ku-insulin nasesimweni se-prediabetes ivunyelwe ukusetshenziswa nsuku zonke.
Izinzuzo ze-bulgur
IBulgur ukolweni osemncane osetshenziswa ezimbonini. Ucebile ngamavithamini, amaminerali, ama-asidi nosawoti. Izinzuzo zalo azinakwa. I-porridge enjalo inikeza isikhathi eside umuzwa wokuqaqanjelwa futhi ngasikhathi sinye, idonswa ngumzimba isikhathi eside.
Lapho upheka iphalishi likaphindwe kathathu ngomthamo. Ihamba kahle imifino, inyama nezinhlanzi. Kwelinye izwe lase-Asia, okusanhlamvu kusetshenziselwa i-dolma neklabishi eligcotshisiwe.
IBulgur inconywa ukuthi idle nsuku zonke kulabo abasebenza umsebenzi ohambisana nokucindezelwa ngokomzimba nangokwengqondo. Lokhu kungenxa yokuthi iqukethe inani elikhulu lamavithamini we-B. I-fibre ku-bulgur isiza ukuqeda ngempumelelo ukuqunjelwa kanye nama-hemorrhoids.
Kumabele kunezinto ezisebenzayo ezilandelayo:
- Amavithamini e-B;
- uvithamini K;
- beta carotenes;
- i-fiber;
- i-magnesium
- i-cobalt;
- phosphorus;
- manganese;
- uwoyela ongahluziwe wamafutha;
- izinto zomlotha.
Amafutha e-asidi angenakususwa athuthukisa ukusebenza kwesicubu senhliziyo, aqinise izindonga zemithambo yegazi.
IManganese isiza ukungenwa ngamavithamini e-B futhi isheshise izinqubo ze-metabolic, ebaluleke kakhulu kwisifo "esimnandi".
Izitsha zokudla nge-bulgur
I-Bulgur isetshenziswa ezitsheni eziningi zaseTurkey. Kungathathwa njengesisekelo se-pilaf. Le porridge ihamba kahle nanoma yimiphi imikhiqizo, imvelaphi yezilwane nezitshalo.
Uma uthatha isinqumo sokupheka isitsha secala esiseceleni, khona-ke okokuqala udinga ukukuhlanza okusanhlamvu ngaphansi kwamanzi agobhozayo. Okulandelayo, isilinganiso samanzi sithathwa esisodwa kuya kwesibili. Iphalishi ephekiwe phezu kokushisa okuphansi, cishe imizuzu engama-25.
Kungcono ukuthi abanesifo sikashukela bangafaki ibhotela endishini eseceleni, kodwa bayisuse ngemifino. Indishi yobisi evela ku-bulgur inambitha njengebhali nobisi.
Ukujwayelana nalolu hlobo lokudla okusanhlamvu kungaqala ngesitsha esinjengeTurkey Bulgur, esizodinga izithako ezilandelayo:
- i-bulgur - amagremu angama-300;
- isitshalo seqanda esisodwa;
- utamatisi we-cherry ayisikhombisa;
- upelepele munye;
- anyanisi owodwa;
- amacende amathathu egalikhi;
- isixha dill neparsley;
- umhluzi wenyama onamafutha amancane - ama-milliliters ayi-600;
- uwoyela yemifino, ukuthosa ukunambitha.
Hlambulula ama-groats ngaphansi kwamanzi bese ubilisa kumhluzi anosawoti kuze kuthambe, cishe imizuzu engama-25. Umhluzi wabanesifo sikashukela uthathwa owesibili, okungukuthi, ngemuva kokubilisa kokuqala kwenyama, amanzi ayakhanywa bese kuthululwa okusha, lapho umhluzi ulungiswa kuwo.
Sika isitshalo seqanda ngama-cubes amancane amasentimitha amabili, usike utamatisi ngesigamu, upelepele ngezinhlanga, ugalikhi ube yizicucu ezondile. Yonke imifino, ngaphandle kukagalikhi (yengeze imizuzu embalwa ngaphambi kokuphela kwesikhwanyana), beka epanini elishisayo esele bhotela kanye nefry phezu kokushisa okuphezulu, uvuse ngokuqhubekayo, cishe umzuzu owodwa. Ngemuva kokuba umlilo uncishisiwe, qhubeka uhambisa imifino ngaphansi kwesivalo kuze kuphekwe.
Thela i-porridge eyenziwe ngomumo emifino, engeza imifino ebunjiwe, usawoti bese uthele isithako sakho osithandayo, hlanganisa ngobumnene, ususe emlilweni bese wenza ume ngaphansi kwesivalo okungenani imizuzu eyi-15.
I-Bulgur ifanelwe kahle njengokugcwaliswa kwepelest eyosiwe. Ilungiselelwe kusuka kwezithako ezilandelayo:
- upelepele kabheli wemibala ehlukene;
- Ushizi we-Adyghe - amagremu ayi-100;
- i-clove eyodwa yegalikhi (ungakwazi ngaphandle kwayo);
- i-bulgur ebilisiwe - amagremu ayi-150;
- ama-walnuts - isipuni esisodwa;
- uwoyela wemifino - isipuni esisodwa;
- ukhilimu omuncu onamafutha amancane - isipuni esisodwa.
Ukuze ugcwalise, uthele ushizi we-Adyghe ku-grater yama-coarse, udlule u-garlic ngokusebenzisa umshini wokucindezela, uchoboze amantongomane kancane nosimende (kuze kube yilapho uswakama khona), hlanganisa zonke izithako, bese ufaka usawoti ukunambitha. Sika pepper zibe izingxenye ezimbili, ususe imbewu kuphela kuyo. Gcoba ama-halves bese ubhaka ku-hlupha.
Le iresiphi umbono omuhle wepikiniki uma unomuntu onoma yiluphi uhlobo lwesifo sikashukela enkampanini. Lesi sidlo esinezimpawu zaso zokunambitha sizonqoba ngisho ne-gvemet ebhekwe kakhulu.
Kubalandeli be-cuisine yaphesheya kwezilwandle, kuvezwa iresiphi yamafhalafel, engadliwa ngisho nokuzila ukudla. Lesi sidlo sendabuko sakwa-Israyeli, esilungiselelwe kusuka ku-bulgur ne-chickpea.
Izithako ezilandelayo zizodingeka:
- ingilazi ye-chickpea (peas yaseTurkey);
- i-bulgur - izipuni ezintathu;
- amahlumela ayisihlanu weparsley;
- anyanisi amabili;
- ama-clove ambalwa kagalikhi;
- wezipuni ezintathu zikafulawa we-rye;
- isipuni sikapelepele omnyama womhlaba, uhhafu wesipuni se-Cardamom, wezipuni ezimbili zewarry;
- amafutha e-olive.
Amachwane amachwane kufanele afakwe ngaphambi kokugcotshwa emanzini, ngesilinganiso esisodwa kuya kwesine. Chop imifino, chop anyanisi kanye negalikhi, hlanganisa imifino bese wengeza izinongo. Kubathandi be-cilantro, ingafakwa endishini.
Khipha amanzi ezihlahleni zaseTurkey, ushiye isipuni ezine kuphela ukusinisa ku-blender. Faka zonke izithako ezisele ngaphandle kwamafutha. Yakha amabhola amancane asayizi weqanda lenkukhu nefry emafutheni omnqumo. Kwabanesifo sikashukela, amaFalafels angabanjiswa.
IBulgur ibuye ihambe kahle namakhowe asetshenzisiwe. Zonke izinhlobo zamakhowe zivunyelwe ezigulini ezinesifo sikashukela - amakhowe e-oyster, amakhowe, ibhotela, amakhowe, ama-chanterelles namakhowe we-porcini.
Amathiphu wokudla we-Endocrinologist
Noma ngubani we-endocrinologist uzosho ukuthi uhlelo lokudla okwenzelwe kahle lusebenza njengesinxephezelo esikhulu sesifo "esimnandi". Uma ulandela ngokuqinile yonke imiyalo kadokotela, khona-ke cishe ngokuqiniseka okungu-100% kungashiwo ukuthi isifo sikashukela ngeke sibe nemiphumela emibi empilweni yabantu.
Uma ungakunaki ukudla futhi uhola indlela yokuphila engatheni, uhlobo oluzimele lwe-insulin lwesifo luzophoqa isiguli ukuthi sithathe izidakamizwa ezokwehlisa ushukela, njengeMetformin 850 futhi, ngenxa yalokho, ubunzima bezitho ezihlosiwe.
Udinga ukudla ngezingxenye ezincane, amahlandla ayisihlanu kuya kwayisithupha ngosuku. Kuyelulekwa ngasikhathi sinye ukugwema imizwa yokulamba nokudla ngokweqile. Konke kudinga umhlaba ophakathi nendawo. Imikhiqizo enama-carbohydrate "angenalutho" ahlukaniswa ngaphandle kokudla.
Kufanelekile ukwenqaba imikhiqizo enjalo:
- ushukela, amaswidi, namakhekhe, ushokoledi;
- izithelo, amajikijolo kanye nemicu;
- jelly on isitashi;
- amazambane, ama-parsnips, ithanga, izaqathi abilisiwe kanye beet;
- ungasebenzisi ufulawa kakolweni ekubhaka;
- irayisi emhlophe, uphaya wamabele, i-semolina, i-granola;
- ibhotela, imajarini, ukhilimu omuncu, onesisindo somzimba okweqile u-Ayran noTan abakhishwa ngaphandle kokuqukethwe kwekhalori ephezulu;
- ikhabe, ikhabe, amagilebhisi, ubhanana, i-Persimmon;
- amasoso, imayonnaise;
- utshwala buyaphuza.
Imikhiqizo yokwelapha ukushisa kufanele futhi ibe ngaphansi kwemithetho ethile. Babesithi kwenqatshelwe ukuthosa ukudla ngamanani amaningi kawoyela wezitshalo, ngoba lesi sidlo sizoba nekhalori ephezulu futhi siqukethe i-cholesterol embi.
Kungcono ukupheka ukudla epanini lamanzi kanye nokusebenzisa kancane uwoyela wemifino. Isimiso sokupheka esinconyelwe odokotela sinyekwe.
Imenyu eyisampula
Le menyu iyinkomba, ingashintshwa ngokuya ngokuthanda kwakho okuphezulu. Noma kunjalo, kufanele kukhunjulwe ukuthi, ngaphandle kwesitsha esithile, kufanele kufakwe esikhundleni senani elifanayo lokudla.
Ukudla kwasekuseni:
- i-oatmeal emanzini;
- i-apula elilodwa;
- Amagremu ayi-100 amajikijolo, njengama-sitrobheli noma ama-currants.
Isidwedwe kuzoba itiye elimnyama, i-tofu nesinkwa sokudla sama-rye.
Kwasemini:
- isobho lemifino, ucezu lwesinkwa rye;
- i-bulgur enenkukhu ebilisiwe, isaladi yemifino (iklabishi elimhlophe, ikhukhamba);
- itiye eliluhlaza okotshani kanye nekhukhi elilodwa lefriday.
Esidlweni sasemini, ungapheka i-omelet yohlobo lweshukela sikashukela so mbhangqwana.
Ukudla kwakusihlwa kokuqala:
- iklabishi elihanjiswe utamatisi kanye namakhowe;
- izinhlanzi ezimbili ezisikiwe ezinhlanzini ezisolayo, ngokwesibonelo, ipikeyi, i-perch noma i-pollock;
- umuthi wamakhambi.
Isidlo sesibili kufanele ngaso sonke isikhathi sikhanye, inketho enhle ingilazi yomkhiqizo wobisi olungenawo fat, noma amagremu ayi-150 e-cottage shizi ngamafutha ayi-0%. Ukudla kokugcina kungakapheli amahora amabili ngaphambi kokulala.
Kwividiyo ekulesi sihloko, u-Elena Malysheva ukhuluma ngezinzuzo ze-bulgur.
