Njengoba isifo sikashukela siyisifo esijwayelekile, namuhla kuphekwe izindlela zokupheka zezitsha ezahlukahlukene ngaphandle koshukela. Ukudla okunjalo kwabanesifo sikashukela akusizi kuphela, ngoba kwenza izinga le-glucose egazini lijwayeze, kepha futhi kuthuthukisa isimo somzimba jikelele.
Uma udokotela ekutholile lesi sifo, into yokuqala okufanele uyenze ukubukeza okudlayo bese ushintshela ekudleni okhethekile okwelapha. Ukudla okunesifo sikashukela kunconyelwa ikakhulukazi isifo sikashukela sohlobo 2.
Iqiniso ukuthi ukudla kudla kusiza ukubuyela kumaseli angazweli ku-insulin ye-hormone, ngakho-ke umzimba uthola ithuba lokuguqula i-glucose ibe amandla futhi.
Ukudla okunempilo kokudla kwesifo sikashukela sohlobo lwe-2 ukwenqaba ngokuphelele ukudla okumnandi nokunamafutha, ukubuyisela ushukela ojwayelekile ngezithelo nemifino, kanye nokusetshenziswa koshukela. Ukudla okuphatha isifo sikashukela kulungiselelwe kuphela ngokubilisa noma ukubhaka; akunconywa ukudla noma ukudla okufakwe uswidi.
Ukupheka okumnandi
Uma kwenzeka kunesifo sikashukela sohlobo 2 isifo sikashukela, njengakuhlobo lwesifo sokuqala, kubalulekile ukuqapha izondlamzimba; ukudla okunempilo kuphela, ushukela nokudla okungenamsoco kungathathwa njengokudla. Isidlo sasemini sikashukela singafaka isobho leklabishi elinempilo nelinempilo.
Ukuze ulungiselele isidlo uzodinga umhlophe nekholifulawa ngenani lama-250 g, okuluhlaza okotshani kanye no-anyanisi, izimpande ze-parsley, izaqathe ngesilinganiso sezicucu ezintathu kuya kwezine. Zonke izithako zesobho lemifino ziqunqwe kahle, zibekwe ebhodweni bese zithululelwa ngamanzi. Isitsha sibekwa esitofini, silethwe ngamathumba bese sipheka imizuzu engama-35. Ukwenza ukunambitheka kugcwale, isobho elilungiselelwe lifakwa ihora, emva kwalokho baqale ukudla kwakusihlwa.
Isifundo sesibili singaba inyama engenamafutha noma inhlanzi enamafutha amancane ngesitsha esisehlangothini ngendlela ye-porridge nemifino. Kulokhu, izindlela zokupheka zokwenza ukudla okwenziwe ekhaya zifaneleka ngokukhethekile. Ukudla ukudla okunjalo, umuntu onesifo sikashukela uguqula ushukela wegazi futhi agcobisa umzimba isikhathi eside.
- Ukulungisa ama-meatballs, sebenzisa inyama yenkukhu ehlutshiwe enesilinganiso esingu-500 g neqanda elilodwa.
- Inyama inqunywe kahle bese ibekwa esitsheni, kufakwa i-emhlophe emhlophe kuyo. Uma ufisa, faka usawoti omncane nopelepele enyameni ukuze ukunambithe.
- Ingxube ephumayo ixubene kahle, ibekwe ngendlela yama-cutlets kwiphepha lokubhaka elipheke futhi elinamafutha.
- Isitsha sibhakwa emazingeni okushisa angama-200 kuze kubhakwe ngokuphelele. Ama-cutlets aselungile kufanele ahlazwe kahle ngommese noma ngemfoloko.
Njengoba wazi, isidlo esinjenge-pizza sinenkomba ye-glycemic ephezulu, efinyelela amayunithi angama-60. Kulokhu, ngesikhathi sokupheka, kufanele ukhethe ngokucophelela izithako ukuze i-pizza idliwe ngesifo sikashukela sohlobo 2. Kulokhu, ingxenye yansuku zonke ayinakuba izicucu ezingaphezu kwezimbili.
Pizza Homemade yokudla kulula ukulungiselela. Ukuze uyilungiselele, sebenzisa izingilazi ezimbili zikafulawa we-rye, 300 ml wobisi noma amanzi okuphuza ajwayelekile, amaqanda amathathu enkukhu, isipuni esingu-0.5 kasawoti nosawoti ukunambitha. Njengokugcwaliswa kwesitsha, ukungezelelwa kwesosi ebilisiwe, u-anyanisi oluhlaza, utamatisi omusha, ushizi onamafutha aphansi, imayonnaise enamafutha aphansi kuvunyelwe.
- Zonke izithako ezikhona zenhlama zixutshwe, kuxoxwe inhlama yokuvumelana okufiswayo.
- Ingqimba encane yenhlama ibekwa ephepheni lokubhaka eligcotshiswe ngamafutha amaningi, lapho kubekwa khona utamatisi, isoso, u-anyanisi.
- Ushizi ufakwa kahle nge-grater bese uthulula ngaphezulu kokugcwaliswa kwemifino. Ungqimba omncane wama-mayonnaise aphansi ufakwa phezulu.
- Indishi ebunjiwe ibekwa kuhhavini bese ibhakwa emazingeni okushisa angama-180 degrees isigamu sehora.
Amaresiphi wemifino yokudla
Ama-pepper agxiliwe futhi angukudla okunempilo kwabanesifo sikashukela. Inkomba ye-glycemic yepelepele obomvu ingu-15, futhi iluhlaza - amayunithi ayi-10, ngakho-ke kungcono ukusebenzisa inketho yesibili. Irayisi elinsundu nelasendle linenkomba ephansi ye-glycemic (amayunithi angama-50 nama-57), ngakho-ke kungcono ukuyisebenzisa esikhundleni selayisi elimhlophe elijwayelekile (amayunithi angama-60).
- Ukulungiselela isidlo esimnandi nesisuthisayo, uzodinga irayisi elihlanjiwe, upelepele oyisithupha noma oluhlaza okotshani, inyama enamafutha aphansi ngenani lama-350 g.Ukufaka ukunambitheka, engeza ugarlic, imifino, utamatisi noma umhluzi wemifino.
- Ilayisi liphekelwe imizuzu eyi-10, ngalesi sikhathi upelepele ubhekwe ngaphakathi. Ilayisi ebilisiwe ixubene nenyama nengulube futhi ifakwe upelepele ngamunye.
- Upelepele ohlanzekile ubekwa epanini, uthele ngamanzi bese ubilisiwe imizuzu engama-50 ekushiseni okuphansi.
Ukudla okuphoqelekile kwanoma yiluphi uhlobo lwesifo sikashukela kungamasaladi wemifino nezithelo. Ukulungiselela kwabo, ungasebenzisa i-cauliflower, izaqathe, i-broccoli, i-pepper bell, ukhukhamba, utamatisi. Yonke le mifino inenkomba ye-glycemic ephansi yamayunithi ayi-10 kuye kwangama-20.
Ngaphezu kwalokho, lokho kudla kuyasiza kakhulu, kuqukethe amaminerali, amavithamini, izinto ezahlukahlukene zokulandela umkhondo. Ngenxa yobukhona be-fiber, ukugaya kuyathuthuka, kuyilapho imifino ingenawo amafutha, inani lama-carbohydrate kuwo nalo lincane. Ukudla njengesitsha esingeziwe, amasaladi emifino asiza ukunciphisa inkomba yokudla ye-glycemic, kunciphisa izinga lokugaya nokucwilisa ushukela.
Amasaladi ngokufakwa kwekholifulawa kuyasiza kakhulu, ngoba aqukethe inani elikhulayo lamavithamini kanye namaminerali. Kulula kakhulu ukupheka, ngaphandle kwalokho isidlo esimnandi kakhulu futhi esinempilo. Inkomba ye-glycemic ye-cauliflower iyunithi engama-30.
- I-Cauliflower ibilisiwe futhi ihlukaniswe izingcezu ezincane.
- Amaqanda amabili ahlanganiswa ne-150 g yobisi, ama-50 g we ushizi omuncu onamafutha amancane afakiwe enhlanganisweni ephumayo.
- I-Cauliflower ifakwa epanini, ingxube yamaqanda nobisi ithululelwa kuyo, ushizi ogayiwe ufafazwa ngaphezulu.
- Umthamo ubekwe kuhhavini, isitsha sibhakwa ekushiseni okuphansi imizuzu engama-20.
Ukuze uthole ukudla okulula noma njengendishi eseceleni yenyama, ungasebenzisa isaladi lekholifulawa ngethanga eliluhlaza. Ukulungiselela isidlo, uzodinga ama-200 g wekholifulawa, izipuni ezimbili zanoma imiphi imifino, ama-150 g wethanga eliluhlaza, utamatisi amabili, i-apula elilodwa eliluhlaza, ikota leklabishi laseBeijing, ithisipuni elilodwa lejusi kalamula.
- I-Cauliflower iyaphekwa futhi inqunywe izingcezu ezincane, utamatisi oqoshiwe no-apula bayengezelelwa kukho.
- Zonke izithako zixubene kahle, zengezwe eklabishi laseBeijing, lisikiwe ngaphesheya, namapheya aluhlaza.
- Ngaphambi kokukhonza isaladi etafuleni, kutholakala ngejusi kalamula futhi kugcizelelwa ihora.
Ukudambisa Ukudla
Kuhlobo lwe-mellitus yesifo sikashukela sohlobo 1 nohlobo 2, ukudla kufanele kuvikelwe ngokunakekelwa, kusetshenziswa imikhiqizo eyamukelekayo kuphela. Ukugqoka okuvunyelwe kwabanesifo sikashukela yi-ukhilimu omuncu we-horseradish.
Ukulungiselela isoso ukhilimu, isabi powder isetshenziswa enanini isipuni esisodwa, inani elilinganayo le-anyanisi eluhlaza oqoshiwe, isigamu sesipuni sikasawoti wasolwandle, uhhafu wesipuni kokhilimu omuncu onamafutha aphansi, izimpande ezincane ze-horseradish.
Kufakwa amathisipuni amabili amanzi kufulawa le-wasabi bese eshaya ingxube kuze kube lapho kwenziwa ingxubevange engenamikhaza. Izimpande ze-horseradish zithosiwe bese zifakwa engxenyeni ye-powder, ukhilimu omuncu uthelwa lapho.
Faka u-anyanisi oluhlaza kusoso, engeza usawoti ukunambitha uhlanganise kahle.
Kusetshenziswa umpheki ohamba kancane
Inketho engcono kakhulu yokupheka ukudla kokudla ukusetshenziswa kompheki ohamba kancane, ngoba lolu hlelo lokusebenza lungasebenzisa izindlela ezahlukahlukene zokupheka, kufaka phakathi amandla nokupheka.
Iklabishi e-Braised enenyama iphekwe ngokushesha okukhulu. Ukuze wenze lokhu, sebenzisa imfoloko eyodwa yeklabishi, i-600 g yenyama enamafutha anyanisi, izaqathe, isipuni esisodwa sokunamathisela utamatisi, izipuni ezimbili zamafutha omnqumo.
Iklabishi liqunywe bese lithululelwa emthonjeni we-multicooker, ngaphambili eyayigcotshwe ngamafutha omnqumo. Okulandelayo, imodi yokubhaka iyakhethwa bese isidlo sicutshungulwa imizuzu engama-30.
Ngemuva kwalokho, u-anyanisi nenyama usikiwe, izaqathe zihlikiwe ku-grater enhle. Zonke izithako zengezwe eklabishi, futhi kwimodi yokubhaka, isidlo sipheke eminye imizuzu engama-30. Usawoti kanye nopelepele ukunambitha, unamathisela utamatisi ungezelelwa esitsheni kanti ingxube ixubene kahle. Kwindlela yokubamba, iklabishi liphekwe ihora elilodwa, emva kwalokho isidlo sikulungele ukusetshenziswa.
Okusasebenziseka kakhulu isitshulu semifino yohlobo lweshukela sesibili. Inkomba ye-glycemic yesitsha iphansi.
Iziphakamiso zokudla okunempilo
Ukuze uhlanganise kahle ukudla kwansuku zonke, udinga ukusebenzisa itafula elikhethekile elibala yonke imikhiqizo enenkomba yenkomba ye-glycemic. Udinga ukukhetha izithako zezitsha lapho inkomba ye-glycemic incane khona.
Imifino inenkomba ephansi kakhulu ye-glycemic, futhi iyasiza ukunciphisa i-glucose satellite yeminye imikhiqizo edliwa kanyekanye nemifino. Kulokhu, uma kunesidingo ukunciphisa inkomba ye-glycemic, ukudla okuyinhloko kuhlale kuhlanganiswa nokudla okune-fiber.
Izinga le-glucose lingancika hhayi kumkhiqizo othile kuphela, kodwa futhi nendlela yokupheka. Ngakho-ke, lapho kupheka ukudla okunokuqukethwe okuphezulu kwesitashi - i-pasta, okusanhlamvu, okusanhlamvu, amazambane nokunye, inkomba ye-glycemic ikhuphuka kakhulu.
- Usuku lonke, udinga ukudla ngendlela yokuthi inkomba ye-glycemic yehla kusihlwa. Lokhu kungenxa yokuthi ngesikhathi sokulala umzimba empeleni awusebenzisi amandla, ngakho-ke izinsalela zeglucose ziholela ekubekweni ushukela ezingqekweni ezinamafutha.
- Izitsha zamaphrotheni zisetshenziselwa ukunciphisa izinga lokuncipha kwe-glucose. Futhi, ukuze amaprotheni amuntshwe kangcono, udinga futhi ukudla ukudla kwe-carbohydrate. Umqondo ofanayo kufanele ubhekwe lapho kudalwa ukudla.
- Ekudleni okukhethiwe, inkomba ye-glycemic iphakeme kakhulu. Lokhu kungachazwa iqiniso lokuthi ukugaya kuthuthukisa ukugaya futhi ushukela udonswa ngokushesha. Kodwa-ke, lokhu akusho ukuthi awudingi ukuhlafuna ukudla. Okokuqala, kubalulekile ukuthi ubheke ukuthi, ngokwesibonelo, inyama eyosiwe iyobe icebile kakhulu kunezingcezu zenyama ezijwayelekile.
- Ungase futhi wehlise inkomba ye-glycemic yezitsha ngokufaka inani elincane lamafutha zemifino. Amafutha ama-mustard awusizo ikakhulukazi kushukela wohlobo 2. Njengoba wazi, uwoyela usiza ukunciphisa ijubane lokugaya ukudla futhi wenze kabi ukumuncwa koshukela emathunjini.
Ukuze ukhuphule kakhulu ukusebenza kokudla okuselapha kwesifo sikashukela, udinga ukudla kaningi, kepha ngezingxenye ezincane. Kungcono ukudla amahlandla ayisihlanu kuya kwayisithupha ngosuku njalo emahoreni amathathu kuya kwane. Isidlo sakusihlwa sokugcina akufanele sibe ngaphambi kwamahora amabili ngaphambi kokulala.
Futhi, abanesifo sikashukela kufanele benqabe ngangokunokwenzeka izitsha ezinjengama-broths aqine futhi aqine, imikhiqizo khekhe ne-puff, inyama enamafutha, amasoseji, inyama ebhemkiwe, inyama ekheniwe, ukhilimu, ushizi osawoti, ushizi omnandi owenziwe ngohlobo oluthile, irayisi, i-pasta , i-semolina, usawoti, isipayisi kanye namafutha. Kubandakanya awukwazi ukudla i-jam, amaswidi, u-ayisikhilimu, ubhanana, amakhiwane, amagilebhisi, izinsuku, amajusi athengisiwe, ulamula.
Ukudla okulungele isifo sikashukela kuzotshela u-Elena Malysheva nochwepheshe kusukela kuvidiyo ekulesi sihloko.
