Izazi zesifo sikashukela sohlobo lokuqala nolwesibili, kanye nabesifazane abanesifo sikashukela sokukhulelwa, kumele banamathele ngokuqinile emithethweni ethile yezindlela zokudla ezidliwayo. Kuhlose ukunciphisa ushukela wegazi futhi uligcine lisesimweni esijwayelekile.
Imikhiqizo yokudla yokudla ikhethiwe kususelwa enkombeni ye-glycemic (GI), inani lamayunithi wesinkwa (XE) namakhalori. Ama-endocrinologists emhlabeni wonke aqondiswa yitafula le-GI lapho kuhlanganiswa indlela yokudla yesifo sikashukela eselapheka. I-GI iyinkomba edijithali yomphumela womkhiqizo othile ekwandeni kwezinkomba ze-glucose ngemuva kokusetshenziswa kwayo. Amayunithi esinkwa kufanele aziwe ezigulini ezinhlobo lwe-insulin. Ngemuva kwakho konke, leli nani lenza kucace ukuthi udinga malini ukufaka injulini elifushane noma le-insulin ngemuva kokudla.
Ngohlobo 2 sikashukela no-1, ukukhethwa kwemikhiqizo yezilwane nemifino kukhulu kakhulu. Lokhu konke kukuvumela ukuthi udale imenyu engeke ikhathaze isiguli. Imvamisa, odokotela bayazichazela iziguli ngemikhiqizo eyisisekelo evunyelwe nenqatshelwe, kepha kuthiwani ngemikhiqizo engafani nalokhu?
Umbuzo owodwa obuzwa njalo kungenzeka yini ukuthi udle imango yesifo sikashukela? Lokhu kuzodingidwa yile ndatshana kulendatshana: inkomba ye-glycemic kanye nekhalori yokuqukethwe kwemango, izinzuzo zako kanye nezilimaza umzimba, mango mingaki uvunyelwe ukudla ngosuku.
Inkomba ye-Mango Glycemic
Noma yiluphi uhlobo lwesiguli sikashukela luvunyelwe ukudla ukudla okunenkomba yama-unit angama-50. Kufakazelwe ngokwesayensi ukuthi ukudla okunjalo akulithinti ushukela wegazi. Ukudla okunamanani aphakathi, okungukuthi, amayunithi angama-50 - 69, kuvunyelwe ekudleni amahlandla ambalwa ngeviki futhi ngamanani amancane.
Inkomba ye-glycemic yemango ingama-55 PIERES, okuqukethwe kwekhalori ngamagremu ayi-100 womkhiqizo kungama-37 kcal kuphela. Kulandela ukuthi ungadla umango ungadluli kabili ngeviki futhi ngamanani amancane.
Ukwenza ijusi yemango akuvunyelwe, njengokomgomo, nejusi kusuka kunoma yisiphi esinye isithelo. Njengoba iziphuzo ezinje zingakhuphula ushukela wegazi ngo-4 - 5 mmol / l ngemizuzu nje eyishumi. Ngesikhathi sokucubungula, umango ulahlekelwa i-fiber, noshukela ungena egazini ngokunamandla, okuvusa ushintsho ekubaleni kwegazi.
Ukusuka kokungenhla kulandela ukuthi imango kwishukela likashukela livunyelwe ekudleni ngesilinganiso esifanele, hhayi ngaphezu kwama-gramu ayi-100, kaningana ngeviki.
Izinzuzo kanye nokulimala kwemango
Imango libizwa ngokufanelekileyo ngokuthi "inkosi" yezithelo. Into ukuthi lesi sithelo siqukethe wonke umugqa wamavithamini we-B, inani elikhulu lamaminerali kanye nezinto zokulandela umkhondo.
Kuhle ukwazi ukuthi umango ungadliwa kuphela ngabantu abadala abangajwayele ukusabela komzimba. Into ukuthi izithelo ziqukethe i-allergen, ikakhulukazi ku-peel. Ngakho-ke ungamangali ukuthi uma ngemuva kokuhlanza imango ezandleni zakho kuzoba nokuqubuka okuncane.
Emazweni ashisayo, imango idliwa ngamanani amancane. Izithelo ezivuthiwe ezigcwele ukugcwala ukuqunjelwa kanye nomkhuhlane. Futhi uma udla izithelo eziningi ezingavuthiwe, ezicebile ezitolo ezinkulu ezifuywayo, khona-ke kukhona amathuba aphezulu we-colic nepheshana lesisu elicasukile.
Kwezinto eziwusizo, fetus iqukethe:
- uvithamini A (retinol);
- umugqa wonke wamavithamini we-B;
- Vitamin C
- Vitamin D
- i-beta carotene;
- ama-pectins;
- potaziyamu
- calcium
- phosphorus;
- insimbi.
I-retinol yenza umsebenzi we-antioxidant, isiza ukususa izinto ezilimazayo nama-radicals asindayo emzimbeni. ICarotene nayo iyi-antioxidant enamandla.
Amavithamini e-B abaluleke kakhulu uma kwenzeka ukwehluleka kwe-metabolic. Ngakho-ke, imango ngohlobo 2 lwesifo sikashukela kanti eyokuqala inciphisa ukubonakaliswa kwesifo "esimnandi".
IVithamini C, esivame kakhulu ezithelo ezingavuthiwe, isebenzisa imisebenzi yokuvikela umzimba, ikhulisa ukungabi namandla komzimba.
Ukuba nokwakheka okuhle kwezakhi zomzimba, umango unemiphumela elandelayo emzimbeni:
- kwandisa ukumelana komzimba ezifweni kanye namagciwane ama-etiologies ahlukahlukene;
- isusa izinto ezilimazayo (umphumela we-antioxidant);
- iguqula izinqubo ze-metabolic;
- kuqinisa amathambo;
- kuvimbela ubungozi bokuthola ukuntuleka kwe-iron (anemia).
Ukusuka kokungenhla, impendulo efanele yombuzo ilandelayo - kungenzeka yini imango enezinhlobo 1 zesifo sikashukela 1 no 2.
Yize inkomba ye-glycemic yemango isebangeni eliphakathi, lokhu akwenzi ukuthi kube ngumkhiqizo onqatshelwe. Kuyadingeka kuphela ukukhawulela ubukhona bayo etafuleni likashukela.
Ungadliwa Mango
Imvamisa, imango isetshenziswa lapho kulungiswa ama-dessert kanye namasaladi ezithelo. Kwabanesifo sikashukela sohlobo lwesibili nolokuqala, kubalulekile ukuthi izindlela zokupheka zifaka imikhiqizo enenkomba ye-glycemic ephansi.
Uma isaladi lezithelo lenziwa ngemango, khona-ke ungasebenzisa noma yimuphi umkhiqizo wobisi njengokugqoka, ngaphandle kokhilimu omuncu neyogathi emnandi. Lesi sidlo singcono ibhulakufesi. Njengoba i-glucose ingena egazini lesiguli nokusebenza ngokomzimba kuyadingeka ukuthola kwayo kalula. Futhi kuwa engxenyeni yokuqala yosuku.
Ngaphambi kokudla umango, kufanele ihlolwe, okuyi-allergen enamandla. Kuyalulekwa ukuhlanza ngamagilavu.
Iresiphi yesaladi yezithelo edinga izithako ezilandelayo:
- umango - amagremu ayi-100;
- isigamu se-orange;
- i-apula elilodwa elincane;
- ama-blueberries athile.
Cwebe i-apula, i-orenji nemango bese usika ama-cubes amancane. Faka ama-blueberries nesizini ngeyogathi engafakiwe. Kungcono ukupheka isidlo esinjalo ngokushesha ngaphambi kokusetshenziswa ukuze ugcine zonke izinto ezibalulekile ezivela emikhiqizweni.
Ngaphezu kwezithelo, umango uqhubeka kahle nenyama, i-offal kanye nolwandle. Ngezansi kokupheka okungajwayelekile okuzovezwa kunoma yiliphi ithebula leholide.
Isaladi elinomango ne-shrimp liphekwe ngokushesha okukhulu. Izithako ezilandelayo zizodingeka:
- i-shrimp eqandisiwe - ama-0,5 kilos;
- imango ezimbili nama-avocad amaningi;
- amalitha amabili;
- isixha se-cilantro;
- isipuni samafutha omnqumo;
- isipuni soju.
Kuyaphawuleka manje ukuthi uju lwesifo sikashukela luvunyelwe ngenani lesipuni esingeqile kwesisodwa. Udinga ukwazi ukuthi yimikhiqizo yenyosi kuphela yezinhlobo ezithile evunyelwe ukudla - i-linden, i-acacia ne-buckwheat.
Epanini, fikisa amanzi anosawoti ebilinini bese ufaka i-shrimp lapho, upheke imizuzu eminingana. Ngemuva kokudonsa amanzi, hlanza i-shrimp. Susa i-peel kumango kanye ne-avocado, uthathe ama-cubes amasentimitha amahlanu.
Grate i-zest nge lime elilodwa, cindezela ujusi kubo. Faka uju, amafutha omnqumo kanye ne-cilantro eqoshiwe ku-zest nejusi - lokhu kuzoba ukugqokwa kwesaladi. Hlanganisa zonke izithako. Vumela isaladi iswaphuze okungenani imizuzu eyi-15 ngaphambi kokukhonza.
Ngaphezu kwesaladi eshishi, imenyu yeholide yabanesifo sikashukela ingahlukaniswa ngendishi enesibindi senkukhu nemango. Isaladi elinjalo lilungiswa ngokushesha futhi lizomangaza ngisho igourmet ethandwa kakhulu ngekhwalithi yayo yokunambitha.
Izithako
- isigamu sekhilogremu yesibindi senkukhu;
- 200 amagremu ulethisi;
- uwoyela we-olive - izipuni ezine zokugqoka isaladi kanye nezipuni ezimbili zokuthosa isibindi;
- imango elilodwa;
- wezipuni ezimbili zesinaphi kanye nenani elilinganayo lejusi kalamula;
- usawoti, upelepele omnyama - ukunambitha.
Sika isibindi sibe yizicucu ezincane bese usika ngaphansi kwesembozo, usawoti kanye nopelepele. Ngemuva kokubeka isibindi amathawula wephepha ukuze ususe izinsalela zikawoyela.
Cwecwa umango uthathe izingqimba ezinkulu. Sika ulethisi ube yimichilo eminyene. Hlanganisa isibindi, umango kanye ulethisi.
Lungisa ukugqokwa endishini ehlukile: hlanganisa i-olive olive, lwesinaphi, ujusi kalamula kanye nopelepele omnyama. Faka isaladi bese ulivumela ukuba lisebenze okungenani isigamu sehora.
Usebenzisa imango, ungenza kalula amaswidi angenashukela angenampilo azoba nokuqukethwe kwekhalori okuphansi futhi kufanelekile kubantu abalwela ukukhuluphala ngokweqile.
Okokuhambisa okuhlanu okudingayo:
- ugango lomango - ama-0.5 kilogramu;
- wezipuni ezimbili zikajusi kalamula;
- Ama-millilitha ayi-130 wejusi le-aloe vera.
Ukwenza i-sorbet yezithelo okumnandi, kubalulekile ukuthi izithelo zivuthwe. Cwecwa umango namathambo, beka zonke izithako ku-blender bese ugaya ku-mass homogeneous.
Bese udlulisela ingxube yezithelo esitsheni bese ubeka efrijini okungenani amahora amahlanu. Ngesikhathi sokuqina, gqugquzela i-sorbet njalo ngehora. Khonza ngokukhonza izinkomishi ezihlukanisiwe. Ungakwazi ukuhlobisa isidlo ngama-sprigs wesinamoni noma i-lemon balm.
Ividiyo ekulesi sihloko inikeza imihlahlandlela ekukhetheni imango.
