Lapho ehlonza isifo sikashukela sohlobo loku-1, umuntu kudingeka ashintshe kakhulu indlela yakhe yokuphila. Ngaphezu kokujovwa ejwayelekile kwe-insulin ye-hormone, udinga ukulandela ukudla okukhethekile kwe-carbohydrate.
Umsoco wohlobo 1 sikashukela okuhloswe ngalo ukuqinisa amazinga kashukela egazini kumuntu ophilile. Futhi, ngokubheka ukwelashwa kokudla, isiguli sinciphisa kakhulu ingozi yokuqalwa kwe-hyperglycemia futhi sinciphise ubungozi bezinkinga ezithweni eziqondisiwe.
I-Endocrinologists yenza imenyu yohlobo lwesifo sikashukela 1 nsuku zonke, icabangela izidingo zomzimba zezakhi zomzimba. Imikhiqizo yemenyu ikhethwa ngokuya nge-glycemic index (GI). Okulandelayo kuchazwa ngokudla kohlobo lwesifo sikashukela sohlobo loku-1 nemenyu eyisampula, kunikeza izindlela zokupheka ezilusizo nezinambithekayo.
I-Glycemic Product Index (GI)
Ngokusho kwalesi sikhombisi, ukudla kulungiselelwe iziguli ezinesifo sikashukela sanoma yiluphi uhlobo. Inkomba ikhombisa umphumela wanoma yikuphi ukudla ku-glucose yegazi ngemuva kokudla.
Lokho wukuthi, i-GI ikwenza kucace ukuthi mangakhi ama-carbohydrate umkhiqizo oqukethe. Ukudla okunamaphuzu amancane kukholakala ukuthi kune-carbohydrate eyinkimbinkimbi, edingekayo ezigulini ekudleni kwazo kwansuku zonke.
Kufanele kukhunjulwe ukuthi ukwelashwa okushisa nokuvumelana kwesitsha kungakhulisa inkomba kancane. Kodwa-ke, kulokhu akukho okuhlukile. Isibonelo, izaqathe kanye beet. Ngefomu elisha, bavunyelwe, kepha kwifomu ebilisiwe bane-GI engamukeleki yesifo sikashukela.
Kukhona umehluko phakathi kwezithelo namajikijolo. Uma ujusi wenziwe ngale mikhiqizo, lapho-ke bazolahlekelwa i-fiber, ebhekele ukugeleza kokufana kweglucose egazini. Ngakho-ke, noma yiziphi izithelo nezithelo zejikijolo zenqatshelwe.
Inkomba ihlukaniswe ngamaqembu amathathu:
- kuze kufinyelele ku-49 PIECES kufakiwe - inani eliphansi, imikhiqizo enjalo yakha ukudla okuyinhloko;
- I-50 - 69 ED - inani eliyisilinganiso, ukudla okunjalo kusimo sokukhishwa futhi akuvunyelwe ngaphezu kwesonto kabili;
- Amayunithi angama-70 nangaphezulu inani eliphakeme, ukudla okunje neziphuzo kungakhuphula amazinga kashukela egazini ngo-4 - 5 mmol / l.
Ngaphezu kwenkomba, kufanele unake okuqukethwe kwekhalori kokudla. Ngakho-ke, okunye ukudla akunayo i-glucose, ngakho-ke inenkomba elingana no-zero. Kepha okuqukethwe kwabo kwe-caloric kwenza ukuthi imikhiqizo enjalo ingamukeleki phambi kwesifo sikashukela sohlobo 1.
Imikhiqizo enjalo ifaka phakathi i-lard, uwoyela wemifino.
Imithetho yokudla okunempilo
Ukudla kwesifo sikashukela sohlobo loku-1 kufanele kube ngokuhle kakhulu, ngokwezingxenyana ezincane, okungenani amahlandla amahlanu ngosuku, futhi kuvunyelwe izikhathi eziyisithupha. Ibhalansi yamanzi kufanele ibhekwe - okungenani amalitha amabili kaketshezi ngosuku. Ungbala inani ngalinye, okungukuthi, kuwo wonke amakhalori adliwayo, kudililitha isigamu esisodwa soketshezi.
Kwenqatshelwe ukudla izithako ezinekhalori ephezulu, ngoba ziqukethe i-cholesterol embi futhi zinomthelela ekwakhekeni kwesisindo somzimba esithe xaxa. Izimiso eziyisisekelo zokwelapha ezidliwayo zilungele abantu abakhuluphele ngokweqile. Ngokuya kwimenyu ejwayelekile yesifo sikashukela evikini, isiguli sizoncipha size sifinyelele kuma-300 amagremu ngesonto.
Uhlelo lokudla olukhethwe kahle ezigulini ezinesifo sikashukela sohlobo 1 lujwayelekile umsebenzi wayo yonke imisebenzi yomzimba.
Ukupheka iziguli ezinesifo sikashukela sohlobo 1 kuvunyelwe ngezindlela ezilandelayo:
- kwabashadikazi;
- ubilise;
- ku-microwave;
- bhaka kuhhavini;
- imizuzu emanzini;
- gazinga epanini le-teflon, ngaphandle kwamafutha zemifino;
- kumpheki ohamba kancane.
Ukudla kwesifo sikashukela sohlobo 1 kufanele kuklanywe ngendlela yokuthi umuntu angazizwa elambile, futhi ngasikhathi sinye. Uma kunesifiso esinamandla sokudla, ake sithathe isidlo esinempilo, isibonelo, amagremu ama-50 wamantongomane noma ingilazi yanoma yimuphi umkhiqizo wobisi.
Itafula lezinsuku zonke lesiguli kumele lakhiwe ukuze kube nemikhiqizo yezilwane nemvelaphi yemifino. Nsuku zonke, yidla imifino, izithelo, imikhiqizo yobisi, inyama noma inhlanzi.
Njengoba umzimba ungatholi amavithamini namaminerali abalulekile, ngenxa yokuhluleka kwe-metabolic, kubaluleke kakhulu ukuba nokudla okunempilo.
Imenyu yangesonto
Imenyu ethuthukiswe ngezansi ilungele ngisho nezingane ezinempilo ephelele ezineminyaka eyisikhombisa ubudala. Ukuphela kwento okufanele ibhekwe kwimenyu yengane ukuthi zidinga ukudla okune-GI ephezulu ekudleni - ikhabe, ikhabe, ilayisi elimhlophe, ama-beet, njll.
Ukudla okunesifo sikashukela sohlobo 1 kufanele kuhluka ukuze abanesifo sikashukela bangabi nesifiso sokudla ukudla nezitsha "ezingavunyelwe". Uma ukudla kuhloselwe ukuqeda isisindo ngokweqile, ke kufanelekile ukusebenzisa izindlela zokupheka zezitsha ezithobekile, ukuze ungangezeli isifiso sokudla.
Ukunamathela ngokungathandeki kule menyu kungakhethwa. Okokuqala, kufanele unake izifiso zokunambitha zabantu abanesifo sikashukela.
Usuku lokuqala:
- kwesidlo sasekuseni sokuqala, pheka i-syrniki ngaphandle koshukela kusuka koshizi onamafutha amancane, netiye eliluhlaza nelamula;
- ngesidlo sasemini, ungakhonza i-oatmeal emanzini ngama-apricots omisiwe nama-prunes, itiye;
- ekudleni kwasemini kwe-borscht yokuqala ekhonzwe ngaphandle kwama-beet, i-buckwheat enezimbotshana ezibilisiwe nesaladi yemifino kusuka kuklabishi omhlophe namakhukhamba;
- umthamo kufanele ube lula, ngakho ingilazi yejelly ku-oatmeal nocezu lwesinkwa rye luzokwanela;
- isidlo sokuqala - isidlo semifino, i-perch ebhakwe ku-foil nekhofi ebuthakathaka ngo-ukhilimu onamafutha amancane;
- isidlo sesibili sizoba okungenani amahora ambalwa ngaphambi kokulala, inketho enhle ingilazi yanoma yimuphi umkhiqizo wobisi, njengeyogathi.
Ungakhohlwa ukubala inani lamayunithi esinkwa esidliwe ngokudla ngakunye, ukuze uguqule kahle umthamo we-insulin emfushane noma emfushane kakhulu.
Ukudla kwasekuseni ngosuku lwesibili, ungaphaka ama-apula abhakwe uju kanye nengilazi yetiyi nocezu lwesinkwa olwenziwe ngofulawa we-durum. Ungesabi ukusebenzisa umkhiqizo wezinyosi, into esemqoka ukuthi ungadluli isilinganiso esivunyelwe nsuku zonke - isipuni esisodwa. Imvamisa, umkhiqizo wemvelo unenkomba efinyelela kumayunithi angama-50. Lapho kukhona isifo sikashukela sohlobo 1, izinhlobo ezinjalo zivunyelwe - i-buckwheat, i-acacia noma ilimu.
Ukudla kwasekuseni kwesibili kuzoba yi-omelet enobisi nemifino. Izindlela zokupheka ezilungile zama-omeletiki ezineshukela ziqukethe iqanda elilodwa, amaqanda asele afakwa amanye amaprotheni.
Lokhu kungenxa yokuthi i-yolk iqukethe inani elikhulayo le-cholesterol embi.
Kwasemini, ungapheka i-borscht ngaphandle kwama-beet, ngejusi utamatisi. Faka inyama ebilisiwe esitsheni esisele. Khonza ibhali nenhlanzi eyekayo kwesibili. Ukuze uthole ukudla okulula, pheka ku-microwave cottage shizi isouffle nge-apula. Isidlo sakusihlwa sokuqala sizoba iklabishi le-turkey ebilisiwe, nocezu lwesinkwa sikakolweni we-durum. Isidlo sesibili ingilazi ye-yogurt eyenziwe ekhaya.
Usuku lwesithathu:
- kokudla kwasekuseni kokuqala, yidla amagremu angama-200 ezithelo noma amajikijolo, onenkomba ephansi, namagremu ayi-100 ekhekhe ushizi. Ngokuvamile, kungakuhle ukuthi udle izithelo engxenyeni yokuqala yosuku, ngakho-ke i-glucose efikisiwe kubo idonswa ngokushesha ngumzimba.
- isidlo sasekuseni sesibili - iphalishi lebhali nge-patty yesibindi, isaladi yemifino;
- isidlo sasemini - isobho se-pea enikezwe utamatisi we-pollock, i-pasta kusuka kukolweni we-durum, itiye;
- kokudla okuvunyelwe kuvunyelwe ukukhipha ikhofi ebuthaka ngo-ukhilimu, udle ucezwana lwesinkwa rye noshizi we-tofu;
- isidlo sokuqala - imifino entshontshiwe, izigwaca ezibilisiwe, ucezu lwesinkwa, itiye;
- isidlo sesibili - 50 amagremu wamantongomane zikaphayini kanye nama-apricots omisiwe, itiye elimnyama.
Ngosuku lwesine, ungahlela ukuthulula. Lokhu kwenzelwa labo abakhuluphele. Ngosuku olunjalo, kuyadingeka ukuqapha amazinga kashukela egazini ngokucophelela. Njengoba ukudla okufanele kwabanesifo sikashukela kungafaki indlala, usuku lwesine luzoba ikakhulu nokudla kwamaprotheni.
Ukudla kwasekuseni - amagremu angama-150 of ushizi wekhishi ongenawo amafutha nekhofi ebuthakathaka. Kwisidlo sasemini, i-omelette enobisi oluboshiwe ne-squid ebilisiwe iyakhonzwa. Isidlo sasemini sizoba isobho lemifino nge-broccoli kanye nesifuba senkukhu ebilisiwe.
Ungadla - itiye noshizi we-tofu. Isidlo sokuqala sidla isaladi leklabishi elimhlophe nekhukhamba entsha, enongwe ngamafutha omnqumo, i-hake ebilisiwe. Qeda isidlo ngengilazi ye-kefir ephansi.
Uma umuntu onhlobo lokuqala lwesifo sikashukela engenazo izinkinga zokukhuluphala, ungasebenzisa imenyu elandelayo:
- ibhulakufesi No. 1 - i-applesauce, isipuni sesinkwa esivela kufulawa we-buckwheat, i-decoction yezithelo ezomisiwe;
- ibhulakufesi No. 2 - isiphuzo semifino, ulimi lwenyama ebilisiwe;
- isidlo sasemini - isobho le-buckwheat, i-lentils, inyama yenkomo ebilisiwe nocezu lwesinkwa;
- umthamo - itiye nomuffin ngaphandle koshukela;
- isidlo sakusihlwa - i-buckwheat, isibindi senkukhu esiphundu, itiye;
- isidlo sakusihlwa 2 - ingilazi ye-ayran.
Ngosuku lwesihlanu, ungaqala isidlo ngama-gramu ama-200 wezithelo nama-gramu ayi-100 kashizi wekhokho onamafutha amancane. Ngokudla kwasekuseni kwesibili, kwabantu abanesifo sikashukela, ungapheka i-pilaf kuphela ngokusho iresiphi ekhethekile, ngoba i-GI yelayisi elimhlophe iphezulu impela, yingakho iwela esigabeni sokudla okungavunyelwe. Enye yezitsha ezidumile yi-pilaf enelayisi elinsundu. Mayelana nokunambitha, akufani nelayisi elimhlophe, kupheka isikhashana nje, cishe imizuzu engama-45 - 50.
Isidlo sasemini sizoba nesobho lezinhlanzi, isipuni sikabhontshisi notamatisi nenyama yenkofi nekhofi elikhanyayo nobisi lwe-skim. Ukudla kwakusihlwa kokuqala - ama-meatbread ku-utamatisi usawoti kusuka kwilayisi elinsundu kanye nenkukhu eyosiwe, ucezu lwesinkwa se-rye. Isidlo sesibili - i-apula elilodwa kanye nama-gramu ayi-100 e-cottage shizi.
Usuku lwesithupha:
- ibhulakufesi No. 1 - ama-gramu ayi-150 e-currant ne-sitrobheli, amagremu ayi-100 e-cottage shizi wonke;
- ibhulakufesi No. 2 - ibhali no-anyanisi namakhowe, iqanda elibilisiwe;
- isidlo sasemini - isobho likabhontshisi, unogwaja obilisiwe, iphalishi lebhali, isaladi kusuka kwiklabishi yaseBeijing, izaqathe kanye nekhukhamba entsha;
- umthamo - isaladi yemifino, ushizi we-tofu;
- isidlo sakusihlwa 1 - isiphuzo semifino, ukhilimu wenkomo okhanyayo, ikhofi ebuthakathaka ngo-ukhilimu;
- isidlo sakusihlwa 2 - ingilazi yomkhiqizo wobisi olubilisiwe.
Ukudla kwasekuseni ngosuku lwesikhombisa, ungaphatha isiguli ngamakhekhe, ngokwesibonelo, ulungiselela ikhekhe loju ngaphandle koshukela, usithambisa ngoju. Futhi zama ukunciphisa inani likafulawa kakolweni ngokufaka esikhundleni sawo i-rye, i-buckwheat, i-oatmeal, i-chickpea noma ifilakisi. Kufanele kukhunjulwe ukuthi isidlo esinjalo esidliwayo singadliwa singadluli kumagremu ayi-150 ngosuku.
Ukudla kwasekuseni kwesibili kuzoba ne-isitshalo seqanda esigcotshwe ngemifino (utamatisi, upelepele), amaqanda abilisiwe nocezu lwesinkwa rye. Ukudla kwasemini, pheka i-borscht engenayo i-borscht utamatisi, iphalishi kakolweni ongabonakali kanye nenhlanzi enamafutha aphansi abhakwe kuhhavini. Ngesidlo sakusihlwa, pheka i-squid bese upheka irayisi elinsundu.
Isidlo sesibili ingilazi yeyogathi kanye nezithelo ezimbalwa ezomisiwe.
Zokupheka okumnandi futhi enempilo
Ngokwesifo sikashukela sohlobo loku-1, ekudleni kumele kufake izindlela zokupheka ezahlukahlukene. Lokhu kuyadingeka ukuze isiguli singondliwe ngokudla futhi singenaso isifiso sokudla umkhiqizo onqatshelwe.
Ekuphekeni, kubalulekile ukubheka ukuthi ayisebenzi usawoti owedlulele. Layisha umsebenzi wezinso, osuvele usindwa yisifo "esimnandi".
Enye yezindlela zokuqala zokupheka efakwe isitshalo seqanda. Ukuzifisela yona kufanele kulungiselelwe ngokwayo kusuka ku-fillet yenkukhu, ngoba inyama eyosiwe ingahle ibe namafutha.
Izithako ezilandelayo zizodingeka:
- ama-eggplant amabili;
- inkukhu egayiwe - amagremu angama-400;
- ama-clove ambalwa kagalikhi;
- utamatisi amabili;
- i-basil;
- ushizi onamafutha amancane - ama-gramu ayi-150;
- isipuni samafutha omnqumo;
- usawoti, umnyama upelepele omnyama.
Hlanza isitshalo seqanda, usike isikhathi eside futhi ususe umnyombo, ukuze uthole "izikebhe". Usawoti omuncu kanye nopelepele, engeza ugarlic odlule kumishini yezindaba. Faka inyama egayiwe ezikebheni zeqanda.
Susa i-peel kumatamatisi ngokuwafafaza ngamanzi abilayo nokwenza ukusikeka okubunjiwe ngaphezulu. Dlulisa utamatisi ngokusebenzisa i-grinder yenyama noma usike ku-blender, engeza u-basil oqoshiwe kanye ne-clove yegalikhi. Gcoba usawoti ocutshwe nosawoti owumphumela. Fafaza izikebhe ezinamaqanda nge ushizi, ugcotshwe ku-grater enhle, uzibeke phezu kotreyi wokubhaka, onamafutha. Pheka ku-preheated kuya ku-180 Ngehhavini imizuzu engama-45 - 50.
Ngaphezu kwezitsha ezimnandi, ungashintshanisa itafula likashukela ngetiye le-citrus. Ukulungiselela i-decoction ye-tangerine peels yesifo sikashukela kulula kakhulu. I-peel ye-tangerine eyodwa idwengulwa izingcezu ezincane bese ithululelwa ngamamililitha angama-200 amanzi abilayo. Gcizelela i-decoction okungenani imizuzu emihlanu. Itiye elinjalo lamawolintshi aligcini ukunambitheka okumnandi, kodwa futhi linomphumela omuhle emzimbeni wesiguli - likhulisa imisebenzi yokuvikela yomzimba futhi lithambise uhlelo lwezinzwa.
Kwividiyo ekulesi sihloko, kuphekwa izindlela ezimbalwa ezingafakwa kwimenyu yohlobo lwesifo sikashukela 1.
