Amadombolo - lesi ngesinye sezitsha ezithandwa kakhulu futhi esimnandi sezidlo zaseRussia. Bayakujabulela ukupheka nokudla, mhlawumbe kuyo yonke imindeni yezwe lethu. Kodwa ngeshwa ama-dumplings awawona ezitsha zokudla, ngakho-ke awanconywa ukuba asetshenziswe ezifweni eziningi ezingamahlalakhona.
Ngalesi sizathu, abantu abaningi abanoshukela wegazi ophakeme bazibuza ukuthi kungenzeka yini ukuthi badle ama-dumplings anesifo sikashukela sohlobo 2. Lapha, zonke iziguli ezinalokhu kutholakala kwezifo kufanele zijabule futhi zaziswe ukuthi ama-dumplings akusona isidlo esenqatshelwe ngokuphelele sikashukela.
Kepha kukhona amadombolo aphekwe ku-cafe nasezitolo zokudlela noma athengwe esitolo, abanesifo sikashukela abavunyelwe. Ama-dumplings anjalo anenkomba ye-glycemic ephezulu kakhulu futhi aqukethe amanoni amaningi, okulimaza kakhulu isiguli esinesifo sikashukela.
Amadayiphu wesifo sikashukela kufanele alungiselelwe ngokuzimela emikhiqizweni efanele futhi ngokuya ngokupheka okukhethekile. Ngakho-ke, futhi, sizokhuluma ngokuthi singapheka kanjani ama-dumplings wesifo sikashukela sohlobo 2, yikuphi ukudla okufanele sikusebenzise nokuthi sidlani nakho.
Inhlama
Isisekelo sanoma yikuphi ukulahlwa yinhlama, lapho kulungiswa ukuthi ufulawa kakolweni webanga eliphakeme kangakanani usetshenziswa ngokwesiko. Amadayimane kusuka kufulawa enjalo aphenduka abe mhlophe kakhulu futhi agcina ukuma kwawo kahle, kepha ngasikhathi sinye inkomba ye-glycemic ephezulu.
Ngakho-ke, lapho kudliwa iziguli ezinesifo sikashukela, ufulawa kakolweni kumele uthathelwe indawo omunye ngezitho eziphansi zesinkwa. Inketho enhle kakhulu yabantu abanoshukela wegazi ophakeme ufulawa we-rye, oqukethe inani elincane lama-carbohydrate futhi ucebile ngamavithamini abalulekile.
Kepha uma upheka ama-dumplings kuphela kusuka kufulawa we-rye, angaphenduka angabi amnandi ngokwanele. Ngakho-ke, kunconywa ukuyixuba nezinye izinhlobo zikafulawa, inkomba ye-glycemic yayo engeqi ku-50. Lokhu kuzosiza ukwenza inhlama ibe nokunwebeka kakhulu futhi ithuthukise ukunambitheka kwesitsha.
Inkomba ye-Glycemic yezinhlobo ezahlukene zikafulawa:
- Ilayisi - 95;
- Ukolweni - 85;
- Ummbila - 70;
- I-Buckwheat - 50;
- I-Oatmeal - 45;
- I-Soybean - 45;
- I-Rye - 40;
- I-Flaxseed - 35;
- I-pea - 35;
- Amaranth - 25.
Okuphumelela kakhulu ukuhlanganiswa kwempuphu ye-rye ne-oat noma i-amaranth. Lezi zingcingo zinambitheka kakhulu, zinempilo futhi zimnyama kancane kunesitsha sefulawa sikakolweni esivamile. Kubalulekile ukuqaphela ukuthi ama-dumplings avela kulokhu kuhlolwa aqinisekisiwe ukuthi angabi nomthelela omubi ekugxambeni kwe-glucose emzimbeni.
Mhlawumbe inhlama enzima kunazo zonke itholakala kungxube kafulawa we-rye ongcwelisiwe. Iqiniso ngukuthi ufulawa owenziwe ngefilakisi unokunamathela okwandayo, ngenxa yawo lapho amadombolo angavela abe mnene ngokweqile. Ngaphezu kwalokho, ufulawa wefilakisi une-tint emnyama ebonakalayo, ngakho-ke ama-castplings asuka kufulawa onjalo acishe abe mnyama ngombala.
Kepha uma ukhipha inhlama ibe mncane ngangokunokwenzeka futhi unganaki ngombala omnyama ngokungajwayelekile, khona-ke ukudonswa okunjalo kuzoba wusizo olukhulu kwabanesifo sikashukela.
Uma umuntu ezibuza ukuthi mangaki amayunithi esinkwa akhona ekudakeni okunjalo, khona-ke kukhona ambalwa kakhulu kuwo. Inani eliqondile le-heh lincike ohlotsheni lwefulawa esetshenziselwa ukwenza indishi.
Kodwa-ke, kuzo zonke izinhlobo zikafulawa onenkomba ye-glycemic ephansi, le nkomba ayidluli okujwayelekile, ngoba aqukethe inani elincane lama-carbohydrate.
Ukugxila
Abesifazane abaningi basekhaya bathanda ukusebenzisa ingxube yenkomo nenyama yengulube no-anyanisi kanye ne-clove kagalikhi ukulungiselela ukugcwaliswa kwe-ravioli. Kepha isidlo esilungiselelwe ngokuya ngale iresiphi sizoba namafutha amaningi, okusho ukuthi kungalimaza iziguli ezinesifo sikashukela sohlobo 2.
Kubalulekile ukukhumbula ukuthi zonke izitsha zenyama zabantu abanesifo sikashukela kufanele zilungiselelwe njengengxenye yenombolo yokudla 5. Lokhu kudla okwelashwa kubandakanya ukubekelwa imingcele okuqinile kwayo yonke imikhiqizo enenyama enomthelela ekukhuphuleni i-cholesterol emzimbeni.
Ngesikhathi sokudla kwetafula lesihlanu, isiguli siyenqatshelwa ukudla inyama enamafutha enhlama efana nenyama yenkomo, ingulube, iwundlu, idada, i-goose, kanye nenqatha namafutha e-mutton. Kepha lokhu akusho ukuthi isiguli kufanele sikuyeke ngokuphelele ukupheka kwendabuko.
Ngakho-ke ama-dumplings anempilo futhi angenawo fat angalungiswa kusuka enkomeni yenkomo noma yengulube. Imisipha yenhliziyo iqukethe cishe akukho mafutha, ngakho-ke lo mkhiqizo uthathwa njengokudla futhi ukusetshenziswa kwawo kuvunyelwe ushukela wohlobo 2.
Ukuze uthuthukise ukunambitheka kwenyama eluhlaza kusuka enhliziyweni, ungangeza izinso namaphaphu wezilwane, kanye nenyama encane yethole noma ingulube encane. Ukudonswa okunjalo kuzodinga ama-discoisseurs we-cuisine yendabuko yaseRussia futhi ngasikhathi sinye asize isiguli sigweme imiphumela emibi yesifo sikashukela.
Amadayiphu enziwe ngenyama emhlophe yenkukhu noma i-turkey abhekwa njengewusizo kakhulu. Le mikhiqizo yenyama ayiqukethe nje inkomba ye-glycemic zero, kodwa futhi ayinawo amafutha. Kubalulekile ukugcizelela ukuthi, lapho ulungiselela ama-dumplings wesifo sikashukela, kufanele kusetshenziswe kuphela izihlungi zesifuba senkukhu, hhayi imilenze. Kwesinye isikhathi izinkukhu zingathathelwa indawo yinyama yomvundla.
Ukwenza ama-dumplings kube namanzi kakhulu enyameni enamakhasi, ungangeza iklabishi elikhekiwe, i-zucchini noma imifino. Imifino izothuthukisa kakhulu ukunambitheka kwenyama ebondayo, ikhuphule inani layo lokudla futhi yehlise ukumuncwa kweglucose ngumzimba.
Ama-dumplings asekuqaleni kakhulu abanesifo sikashukela angatholakala ekugcwalisweni kwezinhlanzi. Lapho upheka inyama eyosiwe, kungcono ukusebenzisa izihlungi ze-salmon, ezinambitheka ekhanyayo futhi ezicebile ezintweni ezilusizo ezidingeka kakhulu ezigulini ezinesifo sikashukela.
Isitsha esimnandi ngempela singalungiswa ngokuxuba izinhlanzi ezingulube namakhowe aqhekeziwe. Ukudonswa okunjalo kungenzeka kuhluke kakhulu kuzitsha ezijwayelekile kusukela ebuntwaneni, kepha zizoba zinempilo futhi zibe nokudla okunempilo, futhi zingathambekele.
Okunye ukugcwaliswa okudumile akukuningi kangako ngokudonswa njengamazambane wamadombolo. Kepha abanesifo sikashukela abaningi banesiqiniseko sokuthi amazambane angumkhiqizo onqatshelwe ngokwesifo sikashukela, nokuthi ukuhlanganiswa kwawo nokuhlolwa kukhulunywa njengokushaya okuphindwe kabili ezingeni likashukela wegazi.
Kepha uma ulungisa inhlama kusuka kufulawa ngensimbi ephansi ye-glycemic index, bese ubambisa amazambane ngamanzi amahora amaningi, ungapheka ama-dumplings ongeke ulethe izinkinga ezinkulu kwisifo sikashukela.
Ukufingqa konke okungenhla, kuyadingeka ukugqamisa imikhiqizo efanelekile ukulungiswa kokugcwaliswa kwe-ravioli ngesifo sikashukela:
- Ingulube nenhliziyo yenkomo, izinso namaphaphu;
- Inyama emhlophe yenkukhu ne-turkey;
- Izinhlanzi ezinamafutha aphansi, ikakhulukazi i-salmon;
- Izinhlobo ezahlukahlukene zamakhowe;
- Imifino emisha: iklabishi emhlophe noma eBeijing, zucchini, zucchini, amakhambi amasha.
Amanye amathiphu wokulungiselela ukugcwaliswa kokudonswa kokudla noshukela ophezulu:
- Amadombolo ukugxusha kwabanesifo sikashukela akufanele kube yinyama. Okuzuzisa kakhulu ngohlobo 2 lwesifo sikashukela isidlo semifino ngokugcwele;
- Njengesisekelo sokugcwaliswa, kuvunyelwe ukusebenzisa izinhlanzi eziphansi zasolwandle nezinhlanzi zasemfuleni, izinhlobo ezihlukile zamakhowe, iklabishi entsha kanye nemifino ehlukahlukene. Umuntu onesifo sikashukela angadla ama-dumplings anjalo ngaphandle kwemikhawulo;
- Ama-dumplings amnandi kakhulu atholakala ngokuhlanganisa izithako ezahlukahlukene, isibonelo, amakhowe nezinhlanzi noma imifino nenyama ebunjiwe. Isitsha esilungiselelwe ngale ndlela sizosiza kakhulu isiguli esinesifo sikashukela.
Kumele kushiwo amagama ambalwa mayelana nososo. Ku-iresiphi yakudala, ama-dumplings anconyelwa ukuba ahanjiswe etafuleni ngo-ukhilimu omuncu, onqatshelwe kushukela, ngoba kungumkhiqizo onokuqukethwe okunamafutha amaningi.
Ukhilimu omuncu ungathathelwa indawo ngeyogathi enamafutha aphansi ngokufakwa kwamakhambi oqoshiwe, ugalikhi noma impande yejinja.
Ngaphezu kwalokho, ama-dumplings angathululelwa ngo-soya sauce, ozonikeza isidlo ukuthinta kwasemuva.
Ukulahlwa Kokukhangisa Kwezinsimbi
Ukuphakamisa isihloko sokuthi kungenzeka ukudla ama-dumplings sikashukela, umuntu angeke asize kepha akhulume ngokupheka okumnandi kokupheka kwalokhu kudla. Okokuqala, kubalulekile ukuthi uqaphele ukuthi ukwenza ama-dumplings kubantu abanoshukela wegazi ophakeme akuwona umsebenzi onzima, otholakala ngisho nakubantu abangenalwazi ekuphekeni.
Amaresiphi angadalwa ngokuzimela, kulandela izincomo ezingenhla noma athole izindlela zokupheka ezenziwe ngomumo ezincwadini ngokudla kokudla. Kufanele kukhunjulwe ukuthi ama-dumplings ama-diabetes kumele aqukathe ubuncane bamafutha nama-carbohydrate, ngaphandle kwalokho ngeke kwenzeke ukugwema ukweqa ushukela wegazi.
Le ndatshana yethula enye yezindlela zokupheka ezidumile zokudla, okuzoheha hhayi nje kwabanesifo sikashukela kuphela, kodwa nakumalungu omndeni wakhe. Lesi sidlo sinokunambitheka okugqamile kakhulu futhi okungajwayelekile, futhi kuzoletha izinzuzo kuphela esigulini.
Ukuze ulungiselele amadombolo okudla ozowadinga:
- Inyama yenkukhu noma ye-turkey - 500 g;
- Isoso le-soya - 4 tbsp. nezinkezo;
- Amafutha eSesame - 1 tbsp. isipuni;
- Ginger izimpande ezisikiwe ku-cubes amancane - 2 tbsp. nezinkezo;
- Iklabishi yaseBeijing egcotshwe kahle - 100 g;
- Uviniga webhalsamu - inkomishi ¼;
- Amanzi - 3 tbsp. nezinkezo;
- Ingxube ye-rye ne-amaranth kafulawa - 300 g.
Ekuqaleni, udinga ukwenza amalungiselelo wokugcwaliswa. Ukuze wenze lokhu, gaya inyama yenkukhu ku-grinder yenyama noma i-blender kuze kube yilapho ukuvumelana kwe-forcemeat kungaguquguquki. Lapho ulungiselela ukulahlwa kwesifo sikashukela, ungasebenzisa inyama eyosiwe ngokwakho. Ukusetshenziswa komkhiqizo wesitolo kuvinjelwe ngokuphelele, ngoba kulokhu akukho siqiniseko sokuthi kudliwe ngempela.
Okulandelayo, nquma kahle iklabishi bese ulifaka enyameni enezinhlamvu nge-1 tbsp. i-spoonful yezimpande ze-ginger ezichotshoziwe kanye nenani elilinganayo lamafutha we-sesame nesoso soya. Hlanganisa ukugcwalisa kahle kuze kutholakale isisindo esiningi.
Okulandelayo, lungisa inhlama. Ukuze wenze lokhu, hlanganisa ezingxenyeni ezilinganayo ze-rye nefulawa ye-amaranth, iqanda eli-1 nengcosana kasawoti. Ngemuva kwalokho engeza inani elidingekayo lamanzi bese ubuyisela inhlama ebunjiwe. Roll inhlama ibe ungqimba elincanyana bese usika ama-mugs nge-cm engu-5 cm usebenzisa isikhunta noma ingilazi.
Ngemuva kwalokho embuthanweni ngamunye faka isipuni esisodwa sokugcwalisa bese ubumba okulahlwa ngendlela yezindlebe. Ungabilisa amadombolo okudla ngendlela yendabuko emanzini anosawoti omncane, kepha kungcono ukuwapheka ebhuthini eliphindwe kabili. Ama-dumplings ama-Steamed agcina izinzuzo eziningi futhi abe nokunambitheka okugqamile.
Pheka okulahliweyo ku-boiler kabili imizuzu eyi-10, ngemuva kwalokho kufanele kubekwe epuleti bese uthele isoso elungiselelwe kwangaphambili. Ukuze wenze lokhu, hlanganisa 1 tbsp. isipuni ginger oqoshiwe ngenani elifanayo le-soya isoso bese unciphise 3 tbsp. wezipuni zamanzi.
Ukuphakelwa okukodwa kwalesi sidlo, okuhlanganisa izingcezu eziyi-15 ze-ravioli, kuqukethe ama-15 g ama-carbohydrate, angaphansi kwesinkwa esingu-1. Okuqukethwe kwekhalori kwesitsha akudluli i-112 kcal ngokukhonza ngakunye, okubonisa inani layo eliphakeme lokudla nokuphepha okuphelele koshukela.
Iresiphi enjalo izoba yimpendulo enhle kulabo abaqinisekile ukuthi ama-dumplings kanye nesifo sikashukela akahambelani. Eqinisweni, ukulungiswa okufanele kwe-dumplings kuzovumela isiguli sikashukela ukuba sijabulele isidlo sabo abasithandayo, futhi ngasikhathi sinye abesabi izinkinga ezinzima zesifo sikashukela.
Ungayipheka kanjani i-dumplings enempilo yesifo sikashukela izotshelwa uchwepheshe kuvidiyo ekulesi sihloko.
