Uhlobo 1 nohlobo 2 sikashukela kumele sinamathele ngokuqinile ekwelashweni kokudla okuhlose ukunciphisa ukugxila kweglucose yegazi. Imikhiqizo yalolu hlelo lokudla kufanele ikhethwe kuphela ngenkomba ephansi ye-glycemic (GI), ukuze kungalimazi umzimba. Le nkomba iveza izinga lapho ushukela ongena egazini ewohloka khona ngemuva kokudla noma yikuphi ukudla noma isiphuzo.
I-Endocrinologists itshela abanesifo sikashukela ngokudla okuvame kakhulu, kwesinye isikhathi bakhohlwe ukuthi ezinye zazo zinezinhlobo (izinhlobo), ezinye zazo ezidliwayo ezinesifo sikashukela, kanti ezinye azinjalo. Isibonelo esinqabekayo salokhu ngumkhiwane. Umbala omnyama, onsundu, omhlophe, onsundu, nelayisi elibomvu. Kepha akubona bonke abantu abavunyelwe ukudla uma isiguli sinesifo sikashukela.
Le ndatshana izodingida ukuthi kungenzeka yini ukuthi kudliwe irayisi lesifo sikashukela, kungani kungadliwa ezinye izinhlobo, ukuthi iphalishi yelayisi leshukela likulungiswa kanjani, izinzuzo kanye nokulimala kwelayisi ezinhlobonhlobo 1 no-2 sikashukela.
Inkomba ye-Rice Glycemic
Kuhlobo 2 sikashukela, ukudla okune-GI yama-unit angama-49 kungafakwa ngokuphephile ekudleni. Futhi, ngezikhathi ezithile ungadla ukudla ngenkomba yama-unit angama-50 - 69, hhayi ngaphezu kwama-gramu ayi-100 kabili ngesonto. Ngaso leso sikhathi, akufanele kube nokwanda kwesifo se-endocrine. Ukudla okunenkomba yamayunithi angama-70 nangaphezulu kuzodingeka kushiywe. Njengoba kunengozi yokuba ne-hyperglycemia kanye nezinye izinkinga zomzimba wonke.
Kwezinye izimo, inkomba ingahle ikhuphuke ekwelashweni kokushisa nezinguquko ezingaguquguquki. Lo mthetho olandelayo uyasebenza ezinsolweni - lapho ukhula usanhlamvu, uphansi ngenkomba ye-glycemic.
Ukuphendula umbuzo wokuthi irayisi ingabizwa ngokuthi umkhiqizo wesifo sikashukela, nokuthi iziphi izinhlobo okufanele zifakwe kwimenyu, kufanele ufunde i-GI yazo zonke izinhlobo zayo. Futhi vele, kususelwa kuzinkomba, finyelela iziphetho.
Inkomba ye-Glycemic yezinhlobo ezahlukahlukene zerayisi:
- irayisi elimnyama linenkomba yamayunithi angama-50;
- irayisi elinsundu linophawu lwamayunithi angama-50;
- ilayisi elimhlophe noma elinemifino enenkomba yamayunithi angama-85;
- ilayisi elibomvu amayunithi angama-50;
- I-Basmati irayisi ine-index yamayunithi angama-50.
Kuyavela ukuthi ilayisi elimhlophe kuphela elingalimaza kuhlobo lwe-2 yesifo sikashukela elinaso nangaphandle kokukhuluphala, noma ngabe belineme noma cha. Embuzweni - yiliphi irayisi elingafakwa kwimenyu yansuku zonke, impendulo ilula. Noma yiliphi elinye ilayisi ngaphandle elimhlophe irayisi yasendle, onsundu, obomvu ne-basmati irayisi.
Ukuxhumana kokudla irayisi ngohlobo 2 sikashukela kungaba khona kuphela kokuqunjelwa kanye nama-hemorrhoids, kanye nokungabekezelelani ngakunye kulo mkhiqizo.
Izinzuzo zerayisi yasendle
Ukusetshenziswa kweresiphi ekhethekile yelayisi lasendle kushukela kungahlanza umzimba ubuthi futhi kuthuthukise ukusebenza kwamapheshana emathunjini. Kuyasiza futhi kubantu abaphilile ngokuphelele. Ngemuva kwakho konke, ukuqeda ubuthi akuzange kulimaze umuntu.
Ilayisi lasendle kufanele limbozwe izinsuku ezinhlanu. Ukuqala, kufanele ulungiselele amathini ayi-litre ayi-5 bese uwabala ukuze ungadideki ngokuzayo. Gcwalisa imbiza ngamanzi bese ubeka amagremu angama-70 erayisi kuyo. Ngemuva kwezinsuku ezine, kuyafana nokugcwalisa ibhange lesibili. Futhi ngakho njalo ngosuku olulandelayo.
Ngosuku lwesihlanu, faka irayisi esitsheni sokuqala, hlamba ngaphansi kwamanzi agobhozayo bese upheka esitofini. Thatha amanzi ngesilinganiso esisodwa kuya kwesithathu, upheke ukushisa okuphansi imizuzu engama-45 - 50, kuze kuphekwe. Kuyelulekwa ukuthi ungasawoti bese ukhotha i-porridge ngamafutha yemifino. Futhi ngakho nsuku zonke izinsuku ezinhlanu ukupheka ofakwe elayisi wezinsuku ezinhlanu.
Ungayisebenzisa kanjani irayisi emanzi kangaka yesifo sikashukela sohlobo 2:
- kuphekela isidlo sasekuseni, mhlawumbe ngaphandle kosawoti kanye no-oyela;
- Khonza njengesitsha esehlukile futhi ngemuva kwesigamu sehora kuvunyelwe ukuthatha okunye ukudla;
- isifundo akufanele singeqi izinsuku eziyisikhombisa, kodwa okungenani izinsuku ezinhlanu.
Ehlelweni lokulungiselela leli rayisi labanesifo sikashukela sohlobo 2, kufanele kukhunjulwe ukuthi lithosiwe ngaphambi kobusuku. Lokhu kuzofushanisa isikhathi sokupheka futhi kusindise okusanhlamvu kumakhemikhali ayingozi.
Isikhathi sokupheka selayisi yasendle sizoba imizuzu engama-50 - 55.
Irayisi (nsundu) ilayisi
Irayisi elinsundu kushukela onesifo sohlobo lokuqala nolwesibili lwesifo ekuphekeni isetshenziswa kaningi, ngoba iyindlela enhle kakhulu yerayisi elimhlophe. Ngokunambitheka, lezi zinhlobo ezimbili ziyafana. Kuliqiniso, isikhathi sokupheka irayisi e-brown isikhathi eside, cishe imizuzu engama-50.
Izilinganiso ezinamanzi zithathwa ngale ndlela elandelayo, eyodwa kuya kwesithathu. Kuyelulekwa ekugcineni kokupheka, uphonsa okusanhlamvu ku-colander bese hashaza ngaphansi kwamanzi agobhozayo. Uma ufisa, faka iphalishi ngamafutha yemifino, kungcono ukukhipha ibhotela ngokuphelele ekudleni kwesifo sikashukela.
Irayisi elinsundu lidume ngokwakhiwa kwalo okucebile - amavithamini, amaminerali, ama-amino acid namaprotheni emifino. Ngenxa yokuthi ayihlanzwa, zonke izinto eziwusizo emzimbeni zigcinwa egobolondeni loku okusanhlamvu.
Ilayisi liqukethe:
- inani elikhulu lamavithamini we-B;
- Vitamin E
- i-Vitamin PP;
- potaziyamu
- phosphorus;
- i-zinc;
- iodine;
- selenium;
- i-fiber yokudla;
- amaprotheni wokugaya kalula.
Ngenxa yobukhona obukhulu befayibha yokudla, irayisi elinsundu enesifo sikashukela sohlobo 2 inenzuzo enkulu, yehlisa ukufakwa kweglucose egazini kusuka emgudwini wesisu. Futhi, imicu isiza ukukhipha i-cholesterol embi - i-pathology ejwayelekile yabanesifo sikashukela abaningi.
Uhlelo lwezinzwa luthathwa kalula yimiphumela emibi kusuka ezinqubweni ze-metabolic, ngakho-ke kubalulekile ukuthola amavithamini e-B amaningi. Lezi zinto zingena emzimbeni ngerayisi elinsundu ngamanani anele. Ngokunikwa wonke ama-pluses, singaphetha ngokuthi imiqondo yesifo sikashukela nelayisi ayihambelani kuphela, kodwa futhi iyasebenziseka.
Ukulimala kusuka kwelayisi elinsundu kungenzeka kuphela uma kungabekezelelani umkhiqizo kanye nobukhona bezinkinga ngokuhamba kwamathumbu (ukuqunjelwa).
AmaRice Ungadliwa
Njengoba umbuzo usuphenduliwe, kungenzeka yini ukuthi udle irayisi lapho umuntu enesifo sikashukela sohlobo 2 kanye nohlobo 1 sikashukela. Manje kufanele wazi ukuthi uwulungiselela kanjani kahle lo mkhiqizo ukuze ugcine zonke izakhiwo eziwusizo kuwo. Kulabo abafuna ukusheshisa inqubo yokupheka okusanhlamvu, kufanele ifakwe ngaphambi kokugcotshwa, mhlawumbe okungenani amahora amabili kuya kwamathathu. Endabeni yelayisi yasendle, ubude besikhathi kufanele bube amahora okungenani ayisishiyagalombili.
Kungenzeka ukusebenzisa irayisi elinesifo sikashukela ngokuhlukahluka okuhlukahlukene - njengesitsha esiseceleni, njengesitsha esiyinkimbinkimbi, futhi futhi njenge-dessert yohlobo lwesifo sikashukela sohlobo II. Into esemqoka ekuphekeni ukusebenzisa imikhiqizo enenkomba ye-glycemic ephansi nokuqukethwe okuphansi kwekhalori. Ngezansi kunezindlela zokupheka ezimnandi kakhulu nezithandwayo.
Ilayisi elimnandi labaneshukela nezithelo kulula kakhulu ukulilungiselela. Isitsha esinjalo sizonqoba ngokunambitheka kwayo ngisho ne-gourmet ethandwa kakhulu. Njenge-sweetener, kuyadingeka ukusebenzisa i-sweetener, mhlawumbe yemvelaphi yemvelo, ngokwesibonelo, i-stevia.
Izithako ezilandelayo zizodingeka ukulungiselela:
- 200 amagremu elayisi ansundu;
- ama-apula amabili;
- Amamilimitha angama-500 amanzi ahlanziwe;
- isinamoni - esicongweni sommese;
- i-sweetener - bese unambitha.
Hlambulula irayisi elosiwe ngaphansi kwamanzi agobhozayo, beka ebhodweni lamanzi bese upheka kuze kuthambe, cishe imizuzu engama-50. Imizuzu embalwa ngaphambi kokuphela kokupheka (lapho kungekho khona amanzi), engeza i-sweetener. Cwebeza ama-apula kusuka ku-ikhasi kanye nomongo, uthathe izingcezu ezincane zamasentimitha amabili. Hlanganisa nelayisi, engeza isinamoni bese ufaka esiqandisini okungenani isigamu sehora. Khonza irayisi ebunjiwe ngama-apula.
Kuyasiza futhi ukudla irayisi likashukela njengenkambo esemqoka, ukungezelela ngenyama noma inhlanzi. Kuyinto elula kakhulu ukupheka ilayisi endaweni yokuphekela ehamba kancane. Udinga ukulayisha kuphela imikhiqizo kulo futhi usethe imodi edingekayo.
Kwi-pilaf enelayisi elinsundu, kuzodingeka lezi zithako ezilandelayo:
- Amagremu angama-300 elayisi ansundu;
- 0.5 amakhilogremu enkukhu;
- amacishi amaningi egalikhi;
- Ama-millilitha amanzi angama-750;
- uwoyela wemifino - izipuni ezimbili;
- usawoti, izinongo - ukunambitha.
Hlanza irayisi ngaphansi kwamanzi agobhozayo bese ubeka esitsheni se-multicooker, ngemuva kokuthela uwoyela lapho. Govuza irayisi nebhotela. Susa amanoni asele kanye nezikhumba enyameni, uthathe ama-cubes amathathu kuya kwamasentimitha, engeza irayisi uhlanganise. Isizini ngosawoti kanye nenkathi yokunambitha. Thela emanzini, hlanganisa futhi. Sika ugarliki ube ngamapuleti bese ubeka ngaphezulu kwelayisi. Setha imodi "ye-pilaf" emahoreni ayi-1.5.
Khumbula, asikho isifo sikashukela sangaphambilini, noma ngabe amazinga kashukela wegazi ajwayelekile, kufanele ulandele imigomo yokwelashwa kokudla ngokwesifo sikashukela futhi udlale imidlalo kuyo yonke impilo.
Ividiyo ekulesi sihloko ikhuluma ngezinzuzo zerayisi.
