I-DAIKON YESIFO SIKASHUKELA SOHLOBO 2: IZINZUZO NOKULIMAZA, IZITSHA ZABANESIFO SIKASHUKELA

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Isifo sikashukela sohlobo lokuqala, lwesibili nolwemvelo siphoqelela isiguli ukuba sishiya imikhiqizo eminingana, ikhalori ephezulu kanye nenkomba ye-glycemic ephezulu (GI). Kusetshenziswa i-GI ukuthi imikhiqizo yokudla kwesifo sikashukela ikhethiwe, okuthi, ngohlobo oluzimele lwe-insulin, okuyindlela yokwelapha enkulu, futhi ngohlobo oluncike kwe-insulin, kuyasiza ukulawula ukugcwala kweglucose egazini eliseduze namanani ajwayelekile.

Kuhlobo 2 sikashukela i-mellitus, kuyadingeka ukulinganisa izondlamzimba, ngoba umzimba awunazo izinto ezibalulekile ngenxa yokwehluleka kwe-metabolic. Ama-endocrinologists endaweni yokwamukela atshela iziguli ngokudla okuvame kakhulu ekudleni komuntu. Kwesinye isikhathi, ukungazinaki izithelo nemifino enempilo. Lokhu kufaka i-daikon.

Imibuzo elandelayo izocatshangelwa ngezansi - izinzuzo ze-daikon kanye nokulimala kwesifo sikashukela, yini inkomba ye-glycemic, inani lamayunithi esinkwa nokuqukethwe kwekhalori yalesi imifino, isenzo sichaza izitsha ze-daikon.

I-Daikon Glycemic Index

Leli nani libonisa isilinganiso lapho ushukela ungena egazini ngemuva kokudla umkhiqizo othile. Ukudla okunesifo sikashukela kumele kwakhiwe emikhiqizweni enesikhombi esingama-49 amayunithi afakiwe. Ukudla okunenkomba yamayunithi angama-50 - 69 avunyelwe ngezikhathi ezithile ukufakwa kwimenyu, hhayi ngaphezu kwama-gramu ayi-100 kabili ngesonto. Kulokhu, isifo "esimnandi" akufanele sibe sesigabeni esibi.

Yonke eminye imikhiqizo enenkomba yamayunithi angama-70 nangaphezulu ayenqatshelwe kwabanesifo sikashukela, ngokubona ubuhle bokwanda okukhulu kweglucose egazini. Noma kunjalo, udinga ukubheka izici eziningana lapho inkomba ye-glycemic ingakhuphuka. Ngakho-ke, lapho uguqula ukuvumelana (ukuletha esimweni samazambane abunjiwe), inkomba ingakhuphuka ngamayunithi ambalwa. Ngesikhathi sokwelashwa okushisa, le nto ingakhula futhi.

Kepha kwimifino efana ne-daikon, lokhu okusebenzayo akusebenzi. Ukuze uthole ukuthi kungenzeka yini ukuthi kudliwe i-daikon yesifo sikashukela sohlobo lokuqala nolwesibili, kufanele wazi okuqukethwe yi-GI yayo nekhalori.

IDaikon inezinkomba ezilandelayo:

inkomba amayunithi ayi-15;
kilojoule ngama-gramu ayi-100 womkhiqizo kuzoba ngama-21 kcal kuphela.

Ngokusekelwe kule mininingwane, kuvela ukuthi i-daikon ingaba khona ekudleni kwansuku zonke kwanoma yiluphi uhlobo lwesifo sikashukela, ngaphandle kokukhathazeka ngempilo.

Izinzuzo nokulimala kwe-daikon

Imifino ingumthombo omkhulu wamavithamini namaminerali. Lesi sigaba semikhiqizo kufanele sibe yingxenye yesamba senani eliphelele ekudleni kwesifo sikashukela. IDaikon ingene emakethe yasekhaya muva nje, kepha isithole ukuthandwa kwayo ngenxa yokunambitheka kwayo okuhle. Ngokungafani isithombo, le imifino ayinabisi.

I-Daikon iyahlukahluka ifomu. Kepha esikhathini esiningi ezitolo ezinkulu ungathola imifino ephakeme, efana izaqathi, emhlophe. Ubude obukhulu be-daikon bungaba ngamasentimitha amahlanu.

I-Daikon (i-radish yaseJapan) ayaziswa hhayi kuphela ngesifo sikashukela ngenxa ye-GI yayo ephansi, kodwa futhi nabantu abazama ukunciphisa umzimba. Imifino, enokuqukethwe kwayo okuphansi kwekhalori, iyakwazi ukugculisa umzimba ngezinto ezibalulekile. Isitshalo esisodwa kuphela esanelisa kuze kube yingxenye yesidingo sansuku zonke se-ascorbic acid.

Isithombo saseJapan siqukethe amavithamini kanye namaminerali alandelayo:

Amavithamini e-B;
ascorbic acid;
beta carotenes;
selenium;
potaziyamu
insimbi
i-cobalt;
phosphorus;
Isodiyamu
iodine.

Kuhlobo lwesifo sikashukela sohlobo 2, uhlelo lwezinzwa luhlupheka kakhulu, ngakho-ke kubalulekile ukunikezela umzimba ngamavithamini e-B, anomthelela wokuthula ohlelweni lwezinzwa, futhi uthuthukise ukulala kanye nesimo sokuziphatha komuntu esivamile. Amavithamini B 1 no-B 2 abamba iqhaza ku-metabolism futhi aba neqhaza ekwakhekeni kwe-hemoglobin.

Isithombo saseJapan sithathwa kufanele njenge-antioxidant yemvelo enamandla esisusa ama-radicals osindayo futhi sinambithe inqubo yokuguga. Ukuba khona kwe-beta-carotene kuthuthukisa i-acuity ebonakalayo. I-calcium iqinisa amathambo nezicubu zomzimba.

Ukungezelela ukudla njalo nge-daikon, ungathola izinzuzo ezilandelayo zomzimba:

khipha ubuthi futhi unciphise inqubo yokuguga;
vimbela i-anemia;
thulisa uhlelo lwezinzwa;
khulisa ukumelana komzimba nezifo, amagciwane namagciwane;
kuthuthukisa ukusebenza kwe-acuity ebonakalayo nokusebenza kwemisipha yentliziyo.

Ngaphezu kwesitshalo esiyimpande uqobo, ungasebenzisa amaqabunga amadikoni acebile ku-ascorbic acid ngomso. Bangezelelwa kusaladi nasezitsheni eziyinkimbinkimbi eziseceleni.

Ungadliwa Daikon

Izitsha zeDaikon zihamba kahle nenyama nenhlanzi. Isithombo saseJapan sivame ukusetshenziswa lapho kulungiswa zonke izinhlobo zamasaladi. Ngendlela, isaladi yemifino ingaba nje ukunezela esidlweni esikhulu, kodwa futhi yenza isidlo esiphelele.

Zonke izitsha ezingezansi ziphansi kilojoule, futhi izithako zinenkomba ephansi ye-glycemic. Ukugqoka amasaladi kashukela, kufanele ulahle imayonesi kanye nososo lokugcina. Enye into nge-yoghur engafakiwe, ukhilimu oshisayo ongenawo ukhilimu namafutha zemifino, okungcono iminqumo.

Ukwengeza ukunambitheka okubabayo kwisaladi, ungasebenzisa i-oyili yeminqumo efakwe ngamakhambi wokugqoka. Ukuze wenze lokhu, i-oyili ithululelwa esitsheni sengilazi kanye negalikhi, upelepele wethanga (ongakukhetha) nezinongo, ngokwesibonelo, i-thyme ne-basil, kuyenezelwa kukho. Ngemuva kokuthi isitsha sibekwe endaweni emnyama futhi epholile amahora okungenani ayishumi nambili.

Ukulungiselela i-daikon nenkukhu, uzodinga lezi zithako ezilandelayo:

ibele elilodwa lenkukhu, cishe amagremu angama-300;
i-daikon eyodwa;
isanqante esisodwa esikhulu;
anyanisi owodwa;
isixha semifino (iparsley ne dill);
uwoyela wemifino - izipuni ezimbili;
ukhilimu omuncu onamafutha aphansi - amagremu ayi-100;
usawoti, upelepele omnyama - ukunambitha.

Susa amanoni asele kanye nezikhumba kusuka ebeleni lezinkukhu, uthathe uthathe amasentimitha amathathu kuya amane amasentimitha, gazinga emafutheni omifino, usawoti kanye nopelepele.

Faka u-anyanisi izindandatho bese udlula ngokwahlukile kuze kwegolide. Izaqathi ze-grate ne-daikon ku-grater yamaqhafuqhafu, engeza u-anyanisi, inkukhu kanye nemifino ekhethiweyo. Faka isaladi ukhilimu omuncu. Khonza kubolile.

Ngezinye izikhathi kunzima kakhulu ukuza nokudla okulula kwabanesifo sikashukela, kepha i-daikon ingumsizi wokuqala kulokhu - isifuba senkukhu nesaladi ye-daikon sizoba isidlo esiphansi sekhalori esiphansi nesokudla.

Esitsheni sesibili uzodinga izithako ezilandelayo:

ama-daikon amabili amancane;
izaqathe eziningi;
anyanisi owodwa onsomi;
ujusi wengxenye yelamula;
upelepele munye;
ama-clove ambalwa kagalikhi;
uhhafu wepelepele omncane oshisayo;
wezipuni ezimbili zika-oyili ocoliweyo;
imifino (basil ne dill) - isixha esisodwa;
usawoti, umnyama upelepele ukunambitha.

I-grate daikon kanye nezaqathe ku-grater yamaqhafuqhafu, ikhasi le pepper elimnandi bese ulinquma ube yimichilo, u-anyanisi emasongweni asigamu, usike kahle imifino. Hlanganisa zonke izithako, usawoti kanye nopelepele. Ngokwehlukana, lungiselela ukugqoka: hlanganisa uwoyela, ujusi kalamula, ugalikhi kanye nopelepele oqoshiwe oqoshiwe, udlule kumshini wokushicilela. Faka isaladi bese ulivumela ukuba lisebenze okungenani isigamu sehora.

Le isaladi ilusizo ikakhulukazi kulabo abanesifiso sokudla esingesihle.

Umsoco ojwayelekile

Ukondliwa kwesiguli esinesifo sikashukela kumele kube olinganiselayo, ngoba umzimba, ngenxa yokuhluleka kwe-metabolic, awunawo amavithamini namaminerali adingekayo. Ngakho-ke, kubaluleke kakhulu ukudla ukudla kwezitshalo nemvelaphi yezilwane nsuku zonke. Uma ukhuluphele, uvunyelwe ukuhlela izinsuku zamaprotheni kanye ngesonto - lokhu kuzoba nomthelela ekushisweni kwamafutha.

Kufanele uzame ukukhipha ukudla okugcwele i-cholesterol embi ekudleni. Kuholela ekwakhekeni kwamakhemikhali e-cholesterol kanye nokuqhekeka kwemithambo yegazi, futhi abanesifo sikashukela abaningi bayangenwa yilesi sifo.

Izitsha zokudla ezivunyelwe ezenziwe kahle ngokwelashwa, okulandelayo: