I-Salo ingumkhiqizo wendabuko wabantu abaningi baseYurophu. Kepha wonke umuntu uyazi ukuthi ama-80% womkhiqizo ngamafutha.
Kodwa-ke, ngaphandle kwalokhu, i-lard iyasebenziseka, noma ezimweni eziningi kufanelekile ukuyiyeka noma ukuyidla ngenani elilinganiselwe. Kepha kungenzeka yini ukudla amanoni onesifo sikashukela? Ingabe iyakwazi ukwehlisa noma ukwandisa ushukela wegazi? Iyini inkomba yayo ye-glycemic kanye nokwakheka kwayo?
Ingabe amafutha avunyelwe kwabanesifo sikashukela?
Naphezu kweqiniso lokuthi ngohlobo 1 nesifo sikashukela sohlobo 2, umuthi wanamuhla usebenzisa izindlela zokwelapha ezisebenzayo ngaphandle kokulandela isidlo, ukusebenza ngempumelelo kwezokwelapha ngeke kubonakale. Ngakho-ke, iziguli akufanele ziphuze kuphela izidakamizwa ezinciphisa ushukela, noma zifake i-insulin, kodwa futhi ziqaphe nokudla kwazo, okufanele kube nokulinganisela futhi kube nekhalori ephansi.
Ngempela, imikhiqizo eminingi ilimaza umzimba ngesifo sikashukela sanoma yiluphi uhlobo. Ukudla okunjalo kuphazamisa ukusebenza kwe-metabolism futhi kuholele ekukhuluphiseni.
Kepha kungenzeka yini ukudla amanoni onesifo sikashukela? Amagremu ayikhulu engulube aqukethe ama-85 g wamafutha. Abantu abanesifo sikashukela sohlobo 2 bangasidla, ngoba ushukela uyisitha esikhulu sabashukela.
Ngakho-ke, kuma-100 g womkhiqizo kukhona ama-4 g kashukela. Kepha bambalwa abadla inani elinjalo lamafutha ngesikhathi, ngakho-ke izinga le-glycemia ngemuva kokusetshenziswa kwalo ngeke lishintshe kakhulu.
Lapho ulandela ukudla kwesifo sikashukela, iziguli kufanele ziqaphele ipharamitha elinjalo lemikhiqizo njengenkomba ye-glycemic. Leli nani libonisa ukuthi ukudla okuthile kukhuphula kangakanani i-glucose egazini futhi kuyini ukusabela kwe-insulin kuyo.
Ngakho-ke, lapho ephakeme inkomba ye-glycemic yomkhiqizo, okuvame kakhulu ukuthi kuvunyelwe ukudla nesifo sikashukela sohlobo 2. Kodwa-ke, amafutha awanayo i-GI, ngoba ayisebenzi ekudleni kwe-carbohydrate.
Kuvela ukuthi amafutha anenkomba ye-zero glycemic futhi ungadla isinaphi sesifo sikashukela sohlobo lwesibili noma 1st. Kepha empeleni, lo mkhiqizo uphakeme kakhulu amakhalori, ngoba i-100 g yamaladi ingama-kilojoule angama-851.
Bonke abanesifo sikashukela badinga ukulandela indlela yokudla, ngoba ezimweni eziningi ukuthuthukiswa kwe-hyperglycemia engapheli kuholela ekuxhashazweni kokudla okunamafutha nokudla okungenamsoco. Ngakho-ke, kuvunyelwe ukusebenzisa i-lard ngokuphula i-carbohydrate metabolism, kepha ngesilinganiso esilinganiselwe futhi ngaphandle kwemikhiqizo kafulawa.
Kungenzeka yini ukudla amanoni ezinhlobo ezahlukahlukene ezinoshukela, ngokwesibonelo, umkhiqizo obhemayo noma amafutha? Ngesifo esinjalo, kuyadingeka ukushiya ngokuphelele izinhlobo ezinjalo zengulube, ngoba aqukethe izithako zokulondolozwa kanye nama-nitrites.
Yonke imikhiqizo eyenziwe yenyama, kufaka phakathi inyama ebhemayo, futhi kwesinye isikhathi umkhiqizo osawoti njalo, iqukethe i-sodium nitrite, oku:
- kunciphisa ukuvikelwa kwesifo sikashukela esinga-insulin;
- kuvuse ukweqa komfutho wegazi;
- uphazamisa umsebenzi wama-b-cell of pancreas.
Izinzuzo kanye Nemibi Yamafutha Esifo Sikashukela
Bambalwa abantu abazi, kodwa ngaphezu kwamafutha, i-lard iqukethe izinto eziningi eziwusizo, kufaka phakathi amavithamini namaminerali ahlukahlukene.
Ngakho-ke, i-lard ingadliwa ngoba ithuthukisa i-metabolism futhi iqinisa uhlelo lwemisipha. Ngaphezu kwalokho, ngemuva kokudla isikhathi eside, kuzwakala nge-satiety, okuchazwa ngokuqukethwe okuphezulu kwamaprotheni kanye nokuqoqwa okuningana kwama-carbohydrate ekwakhiweni kwawo. Futhi ngenxa yokuthi amafutha akhona kuwo, kugaywa kancane futhi ngenxa yalokho azizwani njengokudla isikhathi eside.
Futhi, izinzuzo zamafutha zabanesifo sikashukela yilezi ezilandelayo:
- Isiza ukunciphisa ingozi yokuthola izinkinga zenhliziyo nezemithambo (imivimbo, ukushaya kwenhliziyo);
- kuvimbela ukufakwa kwe-carbohydrate egazini, okuthuthukisa kakhulu ukuguquguquka kwe-glucose egazini;
- kwehlisa ukugcwala kwe-cholesterol egazini, kuvimbela ukuvela kwama-cholesterol plaque;
- kusiza ukuvuvukala kwanoma ikuphi ukwenziwa kwasendaweni;
- kuthuthukisa uhlelo lokujikeleza kwegazi;
- kunciphisa ukunxanela ufulawa nokudla okumnandi.
Labo bantu abanesifo sikashukela abazisaphaza nsuku zonke ngamafutha amancane amancane (cishe ama-30 g) bazokwazi ukunciphisa ingozi yezinkinga zesifo. Futhi, umkhiqizo uzosiza ukwenze kube ngokwejwayelekile ukugcwala kweglucose egazini futhi kwehlise izinga lomfutho wegazi.
Kuyaphawuleka ukuthi amafutha engulube aqukethe inani elincane le-cholesterol, ngokungafani nenkukhu noma inyama yenkomo. Futhi ngenxa ye-choline, amafutha azoba ngumkhiqizo ofanele kulabo abafuna ukuthuthukisa inkumbulo futhi bandise ubuhlakani. Ngaphezu kwalokho, amafutha esifo sikashukela nawo ayadingeka ngoba aqukethe amaminerali namavithamini, njenge-magnesium, selenium, iron, phosphorus, amavithamini A, D, B, tannin nokunye.
Kodwa-ke, ingulube yemvelo inamafutha angenasisekelo okungafanele ahlukunyezwe. Ngemuva kwakho konke, ukweqisa kwabo kunomthelela ekukhuluphiseni kanye nasekuthuthukisweni kwezifo zenhliziyo. Kukholelwa ukuthi amafutha angenasisekelo aholela ngisho nasekunyukeni kwe-insulin ekutholeni ushukela.
Kodwa ingabe amafutha anosawoti angasetshenziselwa i-hyperglycemia engapheli? Inani elivumelekile lansuku zonke le-sodium lifinyelela ku-5 amagremu. Futhi ezinhlotsheni eziningi zamafutha aqukethe usawoti omningi, okweqile kuwo kuyalimaza. Lokhu kuyingozi ikakhulukazi kulabo abanesifo sikashukela abahlaselwa yisifo segazi kanye nesifo senhliziyo.
Kukholelwa futhi ukuthi uma kunamafutha anosawoti, khona-ke ukumelana ne-insulin kungathukuthela ngokwengeziwe.
Ngakho-ke, sidla lo mkhiqizo ngamanani amancane hhayi ngaphezu kwesibili ngesonto.
Amazinga nezincomo zokusetshenziswa kwamafutha kushukela
Njengoba kwenzeka, ngesifo sikashukela ungadla amanoni, kepha ngamanani amangaki? Azikho izindinganiso ezithile zokusebenzisa. Kepha kunoma yikuphi, akufanele uyisebenzise kabi, ngoba yize kunenkomba ye-glycemic ephansi kanye nokuba khona kwamaminerali namavithamini, umkhiqizo ungamafutha angama-80%.
Amafutha anesifo sikashukela sohlobo 2 kufanele aqedwe ngokuqapha okukhulu kunakuhlobo lweshukela sikashukela. Ngemuva kwakho konke, abantu abanendlela yokuthola lesi sifo bavame ukuba nezinkinga ngesisindo.
Yimaphi amafutha angcono ukudla? Kunconywa ukusebenzisa i-lard yemvelo, esisikiwe sibe yizicucu ezacile ngomhluzi noma ngemifino. Ingabe amanoni angathosiwe kushukela? Le ndlela yokusebenzisa umkhiqizo ayifiseleki, ukubhaka iyona ndlela engcono kakhulu.
Njengoba ungqimba lwamafutha engulube luphezulu kakhulu kuma-kilojoule, khona-ke ngemuva kokudla kuyadingeka ukwandisa ukusebenza komzimba. Ngempela, kanye nemithwalo esisiza ushukela ukuba ungenwe ngokushesha, kungenzeka ukuthi uthuthukise izinqubo ze-metabolic futhi uvikele ukukhula kokukhuluphala.
Kodwa-ke, akugcinanga ngokubhema, okuthosiwe kuphela, kodwa futhi nange-ladi enephunga kubhekelwa kwabanesifo sikashukela. Ngemuva kwakho konke, kungavusa ukugxuma okungazelelwe kushukela wegazi.
Futhi, abanesifo sikashukela kufanele bazi ukuthi ukwakheka kwamakhemikhali nokuqukethwe kwamafutha kuncike ezintweni eziningi. Ngakho-ke, kwamanye amapulazi izingulube zigcinwa esibayeni esikhulu futhi zondliwe ngokudla okuhlanganisiwe kwemvelo ngaphandle kwama-GMO, ama-hormone, ama-antibiotic kanye nezinye izithasiselo eziyingozi zamakhemikhali.
Kodwa-ke, ambalwa kakhulu amapulazi anjalo, ikakhulukazi izingulube zikhuliswa ezimweni ezingezinhle emakamelweni amancane, zizenze imijovo yama-hormone okukhula kanye nemithi elwa namagciwane. Konke lokhu kuthinta ikhwalithi yamafutha, nayo ethinta kabi impilo yesifo sikashukela.
Ngemuva kwakho konke, umehluko wekhwalithi yamafutha awanqunywa kuphela ngemininingwane yokukhulisa izilwane, kepha umehluko kubuchwepheshe bokulungisa okuluhlaza. Ngakho-ke, amafutha anosawoti, akhulisa ubungozi bokuqalwa kwe-atherosclerosis ku-mellitus yesifo sikashukela kanye nokwakheka kwama-cholesterol plaques, aqukethe i-sodium nitrate eyingozi nezinye izakhi zamakhemikhali.
Ngakho-ke, abanesifo sikashukela kufanele basondele ngokucophelela ekukhetheni komkhiqizo.
Ngakho-ke, izinto ezingavuthiwe kumele zithengwe kumthengisi othembekile, ozovikela umzimba osuvele ubuthakathaka ekutholeni ingxenye entsha yezinto eziyingozi.
Ungapheka kanjani i-lard noshukela ophezulu wegazi?
Isifo sikashukela kudingeka sazi ukuthi singakupheka kanjani ukudla, kufaka phakathi isaladi, ukuze siphilile. Isibonelo, uma uwudla ngamazambane athosiwe, uzolimaza umzimba kuphela, kanti uma ubhakwe kuhhavini ku-wire rack, ukusebenzisa inani elincane lomkhiqizo kuzoba wusizo.
Ngenqubo yokupheka ubhekeni, kufanele unamathele ngokuqinile eresiphi, uqaphe isikhathi sokupheka kanye namazinga okushisa, ugcobe isitsha ngenani elincane lezinongo nosawoti. Kuyalulekwa futhi ukubhaka umkhiqizo isikhathi eside ngangokunokwenzeka, okuzovumela ukuthi kuncibilike amafutha athe xaxa futhi kuthobe izinto eziyingozi.
Enye yezindlela zokupheka ezinhle kakhulu zabanesifo sikashukela isinkwa esibhakiwe ngemifino nezithelo. Ukuze ulungiselele isidlo uzodinga izithako ezilandelayo:
- i-lard entsha (cishe amagremu angama-500);
- usawoti (1 isipuni);
- ugarlic (ama-2 clove);
- i-zucchini, isitshalo seqanda, upelepele omnandi (munye ngamunye);
- i-apula elincane eliluhlaza;
- isinamoni (1/3 isipuni).
Okokuqala, amanoni kufanele agezwe, abese egxotshwa ngethawula lephepha bese awahlikihla ngosawoti. Ngemuva kokuba kushiywe imizuzu engama-20 ukumunca usawoti.
Okulandelayo, umkhiqizo wengulube uhanjiswa ngesinamoni, ugalikhi futhi esiqandisiwe amahora amathathu. Kodwa kufanelekile ukukhumbula ukuthi ngesifo sikashukela esincike ku-insulin kungcono ukungadli i-garlic.
Ngemuva kwesikhathi esabelwe, i-lard isakazwa ephepheni lokubhaka, igcotshwe ngamafutha yemifino. Kulokhu, kungcono ukusebenzisa uwoyela womnqumo noma soya, ngoba aqukethe izinto eziningi eziwusizo.
Futhi, kugcotshwa izingcezu ezinkulu zemifino ngaphambi kokugeza, kuhlolwe futhi kusikwe emaphepheni. Isikhathi sokupheka yimizuzu engama-45. Kodwa uma imifino ingathambile ngokwanele, khona-ke isikhathi sokupheka singangezelelwa ngemizuzu eyi-10-20.
Indishi ihanjiswa ngopholile. I-Lard ephekwe ngale ndlela ingadliwa yilabo abanoshukela ophansi noma ophezulu nganoma yiluphi uhlobo lwesifo sikashukela.
Futhi, abanesifo sikashukela bangaziphatha ngokwamafutha anyosiwe. Ukuyilungiselela uzodinga:
- ubhekeni onobukhulu okungenani amasentimitha ayi-2,5;
- upelepele omnyama;
- usawoti wolwandle;
- iqabunga le-bay;
- ugarlic
- irosemary entsha;
- amajikijolo wejuniper.
Zonke izinongo zihlanganiswa, bese kuthi ingxenye yengxube yezinongo ibekwe phansi kwesitsha se-ceramic. I-Lard ibekwe phezulu (isikhumba phansi), esifafazwa ngaso sonke isithokelo. Ngemuva kwalokho yonke into ihlanganiswe kahle, isitsha sihlanganiswa emgqonyeni omnyama bese sifakwa esiqandisini izinyanga eziningana.
Enye inkambo yesibili yabanesifo sikashukela i-anyanisi ne-apula. Ubhekeni usikwa kahle, usatshalaliswa esitsheni esikhulu bese ufakwa ngomlilo, umbozwe ngesembozo.
Ngenkathi iminza amanoni, ungayenza imifino. U-anyanisi no-apula kuyabhekwa bese kusikwa kahle.
Lapho amagagasi eba nsundu, usawoti kanye nokosa (isinamoni, upelepele omnyama, iqabunga le-bay) kungongezwa kubo. Ngemuva kwalokho faka u-anyanisi, i-apula epanini lokuthosa bese uthambisa yonke into ngokushisa okuncane.
Ingxube eqediwe ingasatshalaliswa ngocezu lwe-rye noma isinkwa esiphelele sokusanhlamvu. Amagilebhisi kufanele agcinwe esiqandisini isikhathi esingadluli amasonto amathathu.
Izinzuzo nokulimala kwamafutha kwabanesifo sikashukela kuchazwe kuvidiyo kule ndatshana.
