Ngoshukela, amaswidi ahlukaniswa njengokudla okwenqatshelwe, kepha kunzima kakhulu ukumelana nesilingo sokudla okuthile, okufana no-ayisikhilimu.
Ukwelashwa akunconywa ngokwephula i-carbohydrate metabolism ngenxa yokuqukethwe kwekhalori ephezulu, inkomba ye-glycemic ephezulu, kanye nokuqukethwe kwama-carbohydrate namafutha.
Ezinye izinhlobo ze-ayisikhilimu azilimazi kangako emzimbeni, ama-endocrinologists avunyelwe ukudla ama-popsicles, kukhona amafutha ambalwa kuwo. Kungenzeka yini ukudla u-ayisikhilimu onoshukela wohlobo lokuqala nolwesibili? Ngabe kuzolimaza isiguli esibuthaka?
Ukwakheka Komkhiqizo
Ama-carbohydrate ahamba kancane akhona ku-ayisikhilimu, kepha akufanele uphathwe nawo kakhulu, ngoba ukuba khona kwe-lipids kuvimbela ukusetshenziswa kweglucose. Okunye okukhona kulokhu kuphathwa ukuthi kuyamunwa isikhathi eside ngenxa yokuthi kuyabanda.
Ingxenye ye-ayisikhilimu ilingana neyunithi eyodwa yesinkwa (i-XE), uma ikhona endebeni ye-waffle, udinga ukufaka enye ingxenye yengxenye yesinkwa. Inkomba ye-glycemic yokhonza ngamaphuzu angama-35.
Ngokwemvelo, ngaphansi kokulawulwa okuqinile kwesifo nokunxeshezelwa kwaso, i-dessert ebandayo ngeke ibangele ukulimala okukhulu emzimbeni womuntu. Kuzo zonke ezinye izimo, u-ayisikhilimu nezinye izinhlobo zomkhiqizo akufanele kudliwe.
Abenzi abangathembeki bavame ukufaka emikhiqizweni yabo eyingozi empilweni:
- izigcinelo;
- ukunambitheka;
- trans amafutha.
Izinto ezisetshenziswe ngenhla ngamanani amakhulu zithinta kabi imithambo yegazi, isibindi, amanyikwe, nezinye izitho nezinhlelo zomzimba, ngisho nabantu abaphilile ngokuphelele, hhayi abanesifo sikashukela kuphela.
Ukuba khona kwe-gelatin ne-agar agar emikhiqizweni kwehlisa ikhwalithi yokuthathwa koshukela yizicubu zomzimba. Ungathola ukuthi yizithako ezinjalo ezivela kwilebula yokwelapha. Eminyangweni ekhethekile yezitolo ezinkulu nasezitolo ungathola u-ayisikhilimu onesifo sikashukela, wenziwa ngesisekelo se-fructose noma i-sorbitol (ukufaka esikhundleni ushukela omhlophe).
Odokotela abakukhuthazi ukungeza ubumnandi etiyeni nasekhofi, ngaphandle kwalokho kuzodala ukukhuphuka ngokushesha kwenqanaba likashukela wegazi lesiguli, inkomba ye-glycemic yomkhiqizo ingafinyelela amayunithi angama-80.
Lapho kukhona uhlobo 2 lwe-mellitus yesifo sikashukela, ngemuva kokusebenzisa umkhiqizo, kufanele wenze imisebenzi yokuzivocavoca, uhambe uye ezemidlalo, uhambe ngokomoya, wenze umsebenzi wesikole.
Ngenxa yalokhu, i-dessert idonswa ngokushesha, ayiqoqeki emzimbeni ngesimo sokufakwa kwamafutha okhalweni, esiswini nasezinhlangothini.
I-ayisikhilimu eyenziwe ekhaya
I-Ice cream yabanesifo sikashukela ingalungiswa nje ekhaya, ngaphandle kokufaka ushukela oyingozi kuyo. Esikhundleni sama-carbohydrate emvelo, ama-sweeteners okwenziwa ngemvelo nawokwenziwa kaningi asetshenziswa, ngokwesibonelo, i-sorbitol, i-fructose, ne-stevia afanele kakhulu.
Indlela yokupholisa ilula futhi kulula ukuyenza, uma upheka udinga ukuthatha i-100 ml ye-yogurt enamafutha aphansi ngaphandle kokufaka ushukela, kuvunyelwe ukusebenzisa i-yogurt ngokugcwaliswa kwamajikijolo.
Faka endishini i-100 g ye-fructose, ama-20 g webhotela wemvelo, amaprotheni enkukhu ayi-4, atshayiwe aze afakwa amagwebu, kanye nezithelo eziqandisiwe noma ezintsha. Uma ufisa, kuvunyelwe ukwengeza i-vanilla, uju lwezinyosi, i-cocoa powder, usinamoni ochotshoziwe nezinye izithako.
Iprotheni ingezwe ngokucophelela kwi-yogurt, ihlanganiswe kahle, okwamanje, isitofu sikhanyisiwe bese ingxube ifakwa emlilweni ophansi. Ngemuva kwalokho:
- izingxenye ezisele zethulwe enhlanganiseni yeprotheni eningi;
- ingxube ifudunyezwa esitofini kuze kube yilapho izinhlamvu ziphela nya;
- kuphole, shiya esiqandisini amahora angama-2-3.
Lapho sesilungile, sihlanganiswa, sithululelwa isikhunta, sithunyelwa kuholijini size siqinise.
Kubalulekile ukuqapha ukuthi umzimba uphendule kanjani ku-dessert, uma ngemuva kwamahora ayisithupha umuntu onesifo sikashukela engenawo ushukela wegazi ophakeme, azikho ezinye izinkinga zempilo, lokhu kusho ukuthi konke kuhleliwe.
Amahora ayisithupha azokwanela ukugcwalisa isidlo. Lapho kungagxili ku-glycemia, kuvunyelwe ukufaka u-ayisikhilimu ekudleni, kepha ngamanani amancane.
I-dessert yezithelo eyenziwe ekhaya
Kukhona indlela yokupheka i-ayisikhilimu enoshukela eyenziwe ngamajikijolo nezithelo. Ukuphathwa okunjalo kuzoba ngaphansi kuma-carbohydrate, kunenkomba ephansi ye-glycemic.
I-ayisikhilimu yesifo sikashukela ilungiswa emikhiqizweni: amajikijolo amasha (300 g), ukhilimu omuncu ongenawo amafutha (50 g), ushukela obambele (ukunambitha), ingcosana yesinamoni ecijile, amanzi (100 g), i-gelatin (5 g).
Okokuqala, amajikijolo achotshozwa esebenzisa i-blender noma i-grinder yenyama, isisindo kumele silinganiswe, bese kufakwa i-sweetener ku-ayisikhilimu esizayo. Esigabeni esilandelayo, udinga ukushaya ngokuphelele ukhilimu omuncu, engeza i-berry ecubuziwe kuwo.
Okwamanje:
- i-gelatin ihlanjululwe endishini ehlukile;
- hlisa umoya;
- uthele kusisindo esilungiselelwe.
I-dessert engenalutho ixubekile, ithululelwa isikhunta, isethwe ukuze iqhwa amahora amaningi. Uma izilinganiso zihlangane ngqo, umphumela uzoba ama-4-5 servings of dessert.
Okulula kakhulu ukulungiselela iqhwa lezithelo eziqandisiwe; lingabizwa ngokuthi umkhiqizo olungile wohlobo 2 sikashukela. Ekuphekeni, ungasebenzisa noma yiluphi uhlobo lwezithelo, lungaba ngama-apula, ama-currants, ama-raspberries, ama-sitrobheni, isimo esiyinhloko ukuthi ujusi ume kahle.
Isisekelo se-ayisikhilimu sichotshoziwe, kufakwa inani elincane le-fructose.
IGelatin ifakwa endishini ehlukile, ingezwe kusisindo sezithelo, ithululelwe isikhunta bese ibekwa efrijini.
U-ayisikhilimu wesifo sikashukela kanye no-ayisikhilimu
I-ayisikhilimu engenawo ushukela ingaba ushokolethi omuncu, ngoba udinga ukuthatha isigamu sengilazi yobisi lwe-skim, i-fructose encane ukunambitha, isigamu sesipuni se-cocoa powder, inkukhu eyodwa yeqanda elimhlophe, amajikijolo noma izithelo ukunambitha.
Baqala ukupheka ngokubhaxabula amaqanda amhlophe kuze kwakheke igwebu elizinzile, engeza indawo emhlophe kashukela, ubisi kuyo. Ngaso leso sikhathi, gaya izithelo ziye esimweni se-puree, njengenketho, zinganqunywa ngommese, bese zithelwa ngengxube yobisi.
Ubuningi obuqediwe kufanele buthululelwe ku-isikhunta ekhethekile, kuthunyelwe efrijini. Kuyadingeka ukuvusa njalo ingxube ukuze izithelo zisatshalaliswe ngokulinganayo phezu kuka-ayisikhilimu. Iresiphi ilula futhi kulula ukuyisebenzisa futhi iphansi kumakhalori. Umkhiqizo futhi unenkomba ephansi ye-glycemic.
Ngaphambi kokusebenzela umhlobiso, ungangeza:
- i-zest ekhethiweyo ye-orange;
- izingcezu zezithelo;
- amantongomane aqhekekile.
Umkhiqizo uvunyelwe ukuthi udle engxenyeni yokuqala yosuku, ulawula ngokucacile inani lama-carbohydrate adliwayo.
Ungalungisa isidlo ngamaprotheni, asetshenziswa esikhundleni sobisi, inkomba ye-glycemic yokuqabula izoncipha kakhulu. Akumnandi kangako inguqulo ye-curd-protein yo-ayisikhilimu obandayo no-2 sikashukela.
Ungangena kanjani esikhundleni?
Uma ungakwazi ukudla isidlo sesitolo, awunaso isikhathi sokuwupheka ngokwakho, u-ayisikhilimu angashintshwa namajikijolo (aneglucose encane, ukunambitheka kumnandi). Amajikijolo akha ukungabikho kwamanzi emzimbeni uma onesifo sikashukela esebenzisa uketshezi oluncane.
Mhlawumbe isiguli sizothanda nalolu khetho: thatha i-peach, i-orange noma i-kiwi, usike phakathi, ufake efrijini. Lapho izithelo zibanda ngokuphelele, bayazikhipha bese beziluma kancane kancane. Kuvela ikhalori ephansi kanye nesidlo sakusihlwa esinempilo noma isidlo sasemini, esingeke sonyuse i-glycemia.
Amajikijolo nezithelo zinganqunywa, zifakwe ekubunjweni kweqhwa, iqhwa, kumuncwe futhi kujabulele ukunambitheka kwemvelo. Ungaxuba izithelo ezichotshoziwe ngeyogathi engenashukela noma ushizi wekhonteyizi, wenze i-ayisikhilimu bese uyithumela efrijini.
Ukusuka ekhofi ngaphandle koshukela kwakuvunyelwa njalo ukwenza ikhambi liphuze, ngoba ukunambitha ungangeza okuncane:
- obambele ushukela;
- inyosi yezinyosi;
- i-vanilla powder;
- usinamoni.
Izakhi zihlanganiswa ngenani lokuphikisana, eqandisiwe futhi kudliwe.
Uma umuntu onesifo sikashukela efuna ukuqala kabusha emgwaqweni, angathenga amajikijolo aqandisiwe, ngokuvamile athengiswa kuma-kiosks nama-dessert. Emashalofini ungathola izinhlobo ze-ayisikhilimu ezenziwe ngaphandle kokufakwa ushukela ocwengekile omhlophe. Kepha kufanele kubhekwe ukuthi intengo yemikhiqizo enjalo ingaphakama kakhulu kunokujwayelekile. Uma kungenzeka, kungcono ukhethe umkhiqizo onjalo.
Ungayenza kanjani i-ayisikhilimu enempilo engenawo ushukela echazwe kule vidiyo ekulesi sihloko.
