Njalo ngonyaka, inani leziguli ezinesifo sikashukela i-mellitus yohlobo olungaxhomekeli ku-insulin (uhlobo lwesibili) luya landa. Lesi sifo sithatha isikhundla esiphambili ekufeni kwabantu, kwesesibili ku-oncology. Futhi lapha kuphakama umbuzo - kungani lesi sifo sithinta abantu abaningi ngokwengeziwe unyaka nonyaka? Isizathu esikhulu ukungondleki okugcwele kakhulu ama-carbohydrate asheshayo kanye ne-cholesterol embi.
Nge-Type 2 sikashukela mellitus, umuntu akakwazi ukungakunaki ukudla komuntu, ngoba indlela ekhethwe kahle yokudla ikhokhela isifo "esimnandi", okungukuthi, ivimbela ukwanda kokuhlungwa kweglue glucose. Ama-endocrinologists kumenyu yeziguli akhetha imikhiqizo enenkomba ephansi ye-glycemic. Lesi sikhombisi sikhombisa izinga lokutholwa kwe-glucose etholwe ngumzimba kusuka kunoma yikuphi ukudla noma isiphuzo esidliwayo.
Imifino kufanele ibe yingxenye yokudla kwansuku zonke. Ukukhetha kwabo kunabile impela, okuvumela ukuthi upheke izitsha eziyinkimbinkimbi ezahlukahlukene. Kepha, kuthiwani uma unquma ukwengeza imenyu ngamapula? Lokhu kushiwo yile ndatshana.
Ngezansi kuzocatshangelwa - kungenzeka yini ukuthi udle ukhukhamba nocwathi lwesifo sikashukela sohlobo 2, ukuthi ungawakhe kanjani kahle ukhukhamba notamatisi, inkomba yazo ye-glycemic kanye nokuqukethwe kwekhalori, mangaki amayunithi esinkwa kule imifino (XE).
Inkomba ye-glycemic yama-ukhukhamba notamatisi
Ukulandela ukudla okunesifo sikashukela, kuzofanele ukhethe ukudla neziphuzo ezinezinkomba ezingama-50. Yidla ukudla ngaleli nani ngaphandle kokwesaba, ngoba ukugcwala kweglucose egazini kuzohlala kungashintshiwe, futhi ngeke kukhuphuke.
Imifino eminingi ine-GI ngaphakathi kobubanzi obamukelekayo. Kodwa-ke, kufanele kukhunjulwe ukuthi eminye yemifino iyakwazi ukukhuphula inani layo, kuya ngokwelashwa okushisa. Ukuhluka okunjalo kufaka izaqathe kanye nama-beet, uma kubilisiwe, akuvunyelwe kubantu abanezifo ze-endocrine, kepha ngesimo esingavuthiwe bangadliwa ngaphandle kokwesaba.
Kwakhelwe itafula labanesifo sikashukela, lapho kukhonjiswa khona uhlu lwemikhiqizo yezitshalo nezilwane, kukhombisa i-GI. Kukhona nenqwaba yokudla neziphuzo ezine-GI yama-zero amayunithi. Inani elikhangayo kangako ekuboneni kokuqala lingadukisa iziguli. Imvamisa, inkomba ye-glycemic ye-zero ihlala ekudleni okuphezulu kwama-kilojoule futhi kugcwele i-cholesterol embi, okuyingozi enkulu kuzo zonke iziguli ezinesifo sikashukela sanoma yiluphi uhlobo (okokuqala, kwesibili nokuthinta umzimba).
Izinga Lokwehlukanisa Index:
- Amayunithi angama-0 - 50 - inkomba ephansi, ukudla neziphuzo ezinjalo kusisekelo sokudla kwesifo sikashukela;
- Amayunithi angama-50 - 69 - inkomba eyisilinganiso, imikhiqizo enjalo ivunyelwe etafuleni njengokuhlukile, hhayi ngaphezulu kwesibili ngesonto;
- Amayunithi angama-70 nangaphezulu - ukudla neziphuzo ezinezinkomba ezinjalo kuyingozi enkulu, ngoba kuvusa ukugxagxuma okubukhali ekugxilweni kwe-glucose egazini futhi kungadala ukonakala enhlalakahleni yesiguli.
Ukhukhamba nosawoti notha kungathiwe ngeke kuguqulwe i-GI yabo ukube ibingahlotshwe ngaphandle koshukela. Le mifino inencazelo elandelayo:
- ikhukhamba ine-GI yamayunithi ayi-15, inani le-calorific ngamagremu ayi-100 omkhiqizo lingu-15 kcal, inani lamayunithi esinkwa angama-0.17 XE;
- inkomba ye-glycemic of utamatisi izoba amayunithi ayi-10, inani lekhalori ngegremu eziyikhulu zomkhiqizo lingama-20 kcal, kanti inani lamayunithi esinkwa angama-0,33 XE.
Ngokususelwa kuzinkomba ezingenhla, singaphetha ngokuthi ukhukhamba nosawoti notshwayo kungafakwa ngokuphephile ekudleni kwanshukela kwansuku zonke.
Imikhiqizo enjalo ngeke ilimaze umzimba.
Izinzuzo zamakhukhamba abanzi
Ukhukhamba ongamisiwe, njengotamatisi, imifino ethandwa kakhulu, hhayi ngesifo "esimnandi" kuphela, kepha futhi nokudla okuhlose ukunciphisa isisindo. Kuyadingeka kuphela ukuthi unake ukuthi lezi zinhlobo zemifino azikwazi ukudliwa yibo bonke - akunconyelwe abesifazane abakhulelwe, nabantu abahlushwa i-edema.
Ukhukhamba sikashukela luyasiza ngoba liqukethe imicu eminingi. Kuvimbela ukuthuthukiswa kwe-neoplasms enobungozi, kunomthelela omuhle ekusebenzeni kwamapheshana emathunjini, kuvimbela ukuqunjelwa futhi kususe ubuthi emzimbeni.
Ngenkathi yokuvuthwa, kukhiqizwa i-lactic acid emakhukhamba. Futhi, inomphumela olimazayo kumagciwane we-pathogenic emgodini wesisu, futhi ibuye ijwayele nomfutho wegazi, ngenxa yokuhamba kwegazi okuthuthukile.
Ngakho-ke, kuma-ukhukhamba, izinto ezibalulekile ezilandelayo zikhona:
- i-lactic acid;
- ama-antioxidants;
- iodine;
- insimbi
- i-magnesium
- calcium
- Vitamin A
- Amavithamini e-B;
- Vitamin C
- uvithamini E
Ama-antioxidants afakiwe ekwakhiweni anciphisa inqubo yokuguga yomzimba, asuse izinto eziyingozi nezinhlanganisela kuwo. Okuqukethwe okuphezulu kwe-Vitamin C kuqinisa amasosha omzimba, kwandise ukumelana nomzimba kuma-bacteria kanye nokutheleleka kwe-etiologies ehlukahlukene. IVitamin E iqinisa izinwele nezinzipho.
Uma udla ukhukhamba nsuku zonke, lapho-ke uzosusa ngokuphelele ukuntuleka kwe-iodine, okudingeka kakhulu kunoma yiziphi izifo ezihambisana nohlelo lwe-endocrine.
Ukwakheka okuhle kwamakhukhamba, lapho amaminerali ehlanganiswa khona kahle, kuvumela ukuthi amuntshwe kahle. Isibonelo esithusayo salokhu i-magnesium ne-potassium, ezihlangana zibe nomthelela omuhle ekusebenzeni kohlelo lwezinhliziyo nolwezinzwa.
Ngaphezu kwalokhu okungenhla, ukhukhamba wohlobo 2 no-1 sikashukela kunezinzuzo ezilandelayo emzimbeni:
- ngisho nangemva kokuthola ukwelashwa okushisa, le mifino igcina inani elikhulu lamavithamini kanye namaminerali;
- ukunambitheka kukhulisa iphango;
- umphumela onenzuzo ohlelweni lokugaya ukudla;
- hlanganisa ubuthi botshwala emzimbeni;
- ngenxa yokuqunjelwa kwe-fiber inhibit.
Kodwa kufanele unake amaphuzu athile amabi kusukela ekusebenziseni ukhukhamba. Zingenzeka kuphela uma kudliwe ngokweqile:
- i-acetic acid iyingozi enamel yezinyo;
- ukhukhamba ayinconywa kwezifo zezinso nezinso;
- ngenxa yokuthanda kwabo okhethekile, bangakhulisa inkanuko, okuyinto engathandeki kakhulu kubantu abanesisindo somzimba ngokweqile.
Ngokuvamile, ukhukhamba kufanelekile njengomkhiqizo wokudla ogunyaziwe. Bavunyelwe ukudla nsuku zonke, ngesilinganiso esingeqi kuma-gramu ayi-300.
Ukudla kwesidlo sikashukela
Ukhukhamba kungenye yezithako ezejwayelekile kumasaladi. Bangezelelwa nezifundo zokuqala, ezinjenge-hodgepodge. Uma inkambo yokuqala ihanjiswa ngamapula, kungakuhle ukuyipheka emanzini noma umhluzi wesibili ongenawo amafutha, ngaphandle kokuthosa.
Iresiphi elula kakhulu yesaladi, esetshenziselwa ukwengeza esitsheni sesibili, ilula impela ukuyilungiselela. Kuyadingeka ukuthatha ukhukhamba ambalwa bese uwasika emasongweni ayisigamu, uthathe kahle u-anyanisi oluhlaza. Faka ama-champignon aqotshwe noma athosiwe, asikwe izingcezu, amanye amakhowe avumelekile. Faka isaladi ngamafutha omnqumo bese ufafaza nopelepele omnyama.
Ungesabi ukusebenzisa amakhowe kule iresiphi. Zonke zinenkomba ephansi, imvamisa engeqi emayunithi angama-35. Ukuze uthole i-refueling, ungathatha hhayi nje i-olive lama-olive ajwayelekile, kepha futhi ne-oyili efakwe namakhambi akho owathandayo. Ukuze wenze lokhu, amakhambi omisiwe, ugalikhi kanye nopelepele oshisayo kufakwa esitsheni sengilazi esinamafutha, futhi konke kufakwa okungenani amahora angama-24 endaweni emnyama futhi epholile. Ukugqoka okunjalo kwamafutha kuzonikeza noma yisiphi isidlo ukunambitheka okuhlukile.
Ngamakhekhe, ungapheka isaladi eyinkimbinkimbi ngokwengeziwe, ezohlobisa noma yiliphi itafula lomkhosi. Vele ukhumbule umthetho owodwa obalulekile wokupheka amasaladi ngamapula - adinga ukufakwa okungenani amahora ambalwa esiqandisini.
Isitsha esinjalo siyohlobisa imenyu yemikhosi yabanesifo sikashukela futhi sikhange kunoma yisiphi isivakashi.
Izithako ezilandelayo ziyadingeka kwisaladi yeCaprice:
- ukhukhamba ezimbili eziqokiwe
- ama-champignon amasha - amagremu angama-350;
- anyanisi owodwa;
- ushizi onamafutha amancane - ama-200 amagremu;
- isixha semifino (dill, parsley);
- isipuni samafutha emifino ahlanziwe;
- ukhilimu onokuqukethwe okunamafutha okungu-15% - ama-milliliters angama-40;
- wezipuni ezintathu zesinaphi;
- wezipuni ezintathu zika-ukhilimu omuncu ophansi.
Sika u-anyanisi ube ama-cubes amancane bese ubeka epanini, imizuzu phezu kokushisa okuphakathi, uvuse ngokuqhubekayo imizuzu emithathu. Ngemuva kokuthela amakhowe uthathe izingcezu, usawoti kanye nopelepele, hlanganisa bese ubila imizuzu eyi-10 - 15, kuze kube yilapho amakhowe esemi ngomumo. Dlulisa imifino endishini yesaladi. Faka imifino eqoshiwe, ukhilimu, lwesinaphi no-ukhilimu omuncu, kanye namakhukhamba e-julienne.
Hlanganisa konke kahle. Grate ushizi bese ufafaza isaladi kuso. Faka indishi esiqandisini okungenani amahora amathathu. Izinga lansuku zonke le-Caprice isaladi lesifo sikashukela akufanele lidlule amagremu angama-250.
Ukuncoma okujwayelekile kokudla
Njengoba kuchaziwe ngaphambili, ukudla neziphuzo zabashukela kufanele kube nenkomba ephansi nokuqukethwe okuphansi kwekhalori. Kepha hhayi lokhu kuphela okuyingxenye yokwelashwa kokudla. Kubalulekile ukugcina zona kanye izimiso zokudla kokudla.
Ngakho-ke, ukudla kufanele kuhlukahluka ukuze kugculise umzimba ngamavithamini namaminerali ahlukahlukene nsuku zonke. Kufanele udle okungenani amahlandla ayisihlanu ngosuku, kepha ungabi ngaphezu kweziyisithupha, mhlawumbe ngezikhathi ezithile.
Ekuseni, kungcono kakhulu ukudla izithelo, kepha ukudla kokugcina kufanele kube lula. Inketho efanelekile kungaba ingilazi yanoma yimuphi umkhiqizo ongabisi onobisi omuncu (i-kefir, ubisi olubilisiwe olubunjiwe, iyogathi) noma ushizi wekhokho omncane.
Ukulandela imigomo yokudla okunesifo sikashukela, isiguli sizokwazi ukulawula ukugcwala kweglucose yabo ngaphandle kwezidakamizwa nemijovo.
Ividiyo ekulesi sihloko ikhuluma ngezinzuzo zikapula.
