Uma umuntu ekhuphuka njalo ushukela wegazi, unikezwa ukuxilongwa okudumazisayo kohlobo 1 noma isifo sikashukela 2, kuye ngokuthi uzwela amangqamuzana nezicubu kwi-insulin ye-hormone.
Ungatatazeli masisha futhi ucabange ukuthi umuntu onesifo sikashukela uphekelwe ukudla okusha nokunambayo. Akunjalo, inani lemikhiqizo evunyelwe ibanzi impela, into esemqoka ukwazi izindlela zokuzikhetha. Ngokwesifo sikashukela sanoma yiluphi uhlobo, ukudla kukhethwa yinkomba yabo ye-glycemic index (GI).
Abantu abaningi bazwile ngezinzuzo ze-umzala, kodwa ingabe kunjalo uma unenkinga yesifo sikashukela? Yilokhu okuzoxoxwa ngakho kulesi sihloko, okuzonikeza okuqukethwe kwekhalori nenkomba yalesi okusanhlamvu, kuchaze izinzuzo zako kanye nokulimazeka phambi kwalesi sifo kanye nesimo sangaphambi kwesifo sikashukela.
Gi umzala
Kufanele kwaziwe ngokushesha ukuthi iziguli ezinesifo sikashukela kufanele zikhethe imikhiqizo ngokwethebula le-index, elinamanani afinyelela kuma-49 amayunithi afakiwe. Kufanelekile futhi ukunaka okuqukethwe kwabo kilojoule.
Ngempela, kaningi, imikhiqizo enenkomba yama-zero amayunithi aqukethe i-cholesterol, okuyingozi enkulu lapho kunesifo "esimnandi". Ukusetshenziswa njalo kwezitsha ze-cholesterol kusongela isiguli ngokuqhuma kwemithambo yegazi nokwakheka kwama-cholesterol plaque.
Ukunciphisa i-GI ekudleni, okuncane uma lokhu kudla kuzoba nomthelela ekuphakamiseni amazinga kashukela egazini. Ngokuvamile, leli nani libonisa ngemibandela edijithali isilinganiso sikashukela singena egazini ngemuva kokudla umkhiqizo othile.
Uma isifo sikashukela siphuza isiphuzo, noma sidla umkhiqizo one-GI ephakathi nephezulu, khona-ke amanani akhe eglucose angakhuphuka ngo-4 - 5 mmol / l ngesikhathi esifushane futhi avuse i-hyperglycemia.
I-Couscous nezincazelo zayo:
- I-GI yamabele iyunithi ezingama-65;
- amakhalori ngama-gramu ayi-100 womkhiqizo owomile 370 kcal.
Kulandela ukuthi umzala onenkomba ye-glycemic yakhe eqenjini eliphakathi kwenza kube ngumkhiqizo ovunyelwe etafuleni lesifo sikashukela kuphela.
Umzala - okwa?
Ngabe umzala ungaba usizo uma inokuqukethwe okukhulu kwama-khalori nenkomba emaphakathi? Impendulo engenangqondo inguyebo, kodwa kuphela uma umuntu engahlushwa izifo zohlelo lwe-endocrine nokukhuluphala.
Lokhu okusanhlamvu akuqukethe inani elikhulu lamavithamini kanye namaminerali, njenge-buckwheat, ilayisi noma iphalishi yommbila. Njengoba unesifo sikashukela, kungcono ukushiya ngokuphelele umzala. Ngokwenqaba okunjalo, umzimba wesiguli ngeke ulahlekelwe yizinto ezibalulekile. Zingathathelwa indawo kalula ezinye izinhlamvu eziwusizo kakhulu.
Kodwa-ke, uma umuntu ephila impilo esebenzayo, edlala imidlalo njalo futhi ehambisa okuningi, khona-ke umzala empilweni yakhe umane nje uyadingeka futhi uzoba wusizo olukhulu, ngoba uqukethe kufika kuma-70% ama-carbohydrate.
I-Couscous iqukethe amavithamini namaminerali anjalo:
- uvithamini B 5;
- i-Vitamin PP;
- calcium
- selenium;
- phosphorus;
- ithusi
Inani elikhulu lamavithamini B 5 lisiza umzimba ukulwa nokuqwasha nokuxineka. ISelenium ixwayisa ngokumelene nemisipha yedayidropiki, inika amandla futhi inikeze amandla.
IVithamini PP ibalulekile kwisifo sikashukela, ngoba ukuba semzimbeni ngamanani anele, ilwa nokwakhiwa kwama-cholesterol plaques, athinta abantu abanoshukela wegazi ophezulu. I-phosphorus ne-calcium kusiza ukuqinisa izicubu zamathambo, zenze izinwele nezinzipho ziqine.
I-Copper equkethwe kumazala aqinisa imisebenzi yokuvikela umzimba futhi ithuthukise uhlelo lokwakheka kwegazi.
Amaresiphi we-Couscous
Kuhle ukwazi ukuthi ukuze kutholakale isidlo esinempilo, leli phalishi alikwazi ukubiliswa. Ilungiselelwe kalula, okungenza ngisho nabafundisi bebhizinisi lasekhishini bangenze. Kunezindlela eziningana zokwenza iphalishi.
Indlela yokuqala: i-umzala ithululelwa ngamanzi abilayo, engxenyeni eyodwa kuya koyedwa, enosawoti bese ishiyelwa imizuzu engama-20 kuye kwangama-25 ngaphambi kokuvuvukala. Indlela yesibili: okusanhlamvu kufakwa ku-colander bese kufakwa ebhodweni lamanzi abilayo ukuze iphalishi uqobo lingangeni. Ngale ndlela, umzala uzobe ulungele imizuzu emithathu kuya kwemihlanu.
Kuyaphawuleka ukuthi le porridge ihamba kahle nemifino, nezithelo, kanye nenyama nemikhiqizo yezinhlanzi. Kuyinkolelo ejwayelekile ukuthi i-umzala isetshenziswa kabanzi kuma-cuisines ase-Afrika nase-Asia.
Enye yezindlela zokupheka ezithandwa kakhulu yiphalishi ngemifino, ukulungiswa kwayo okuzodinga izithako ezilandelayo:
- umzala - amagremu angama-200;
- ummbila wekheniwe - amagremu ayi-100;
- isanqante esisodwa;
- uphizi wamakhekhe noma omusha - amagremu ayi-100;
- upelepele munye obomvu;
- i-clove eyodwa yegalikhi;
- isipuni samafutha omnqumo:
- i-cilantro ne-basil - amagatsha amaningana.
Kuyaqapheleka ukuthi ngokushesha lapho kulungiswa isidlo sikashukela, kufanelekile ukubuyisa i -zalacous nokolweni, ngoba i-porridge enesifo sikashukela sohlobo 2 ivunyelwe ngenxa ye-GI ephansi. Futhi, iphalishi kakolweni alihlukile kakhulu ekunambithekeni kusuka ku -zala.
Sika kahle ugarliki, usike izaqathe ku-cubes amakhulu, hlanganisa nosawoti bese uthele ama-milliliters angama-200 wamanzi abilayo, engeza i-olive yamafutha nosawoti. Mboza ipani bese ulinda imizuzu engama-20 kuze kube yilapho i-porridge igcwala.
Ngalesi sikhathi, nquma kahle i-cilantro ne-basil, usike emaphepheni. Lapho iphalishi selilungile, hlanganisa zonke izithako.
Khonza isidlo, uhlobisa ngamahlumela amajikijolo aluhlaza okotshani.
Ukuze ulungiselele isidlo sasekuseni esigcwele noma isidlo sasekuseni, ungajova kuphela ngemifino, kodwa nenyama. Esidlweni esinjalo uzodinga:
- i-fillet yenkukhu - amagremu angama-300;
- umzala - amagremu angama-250;
- amanzi ahlanziwe noma umhluzi wenyama - amamililitha ayi-300;
- uphizi oluhlaza, ummbila, u-anyanisi kanye nopelepele - amagremu angama-250 kuphela.
Uma ingxube yemifino ibibandwe eqandeni, khona-ke kufanele incibilikiswe ngokuphelele. Sika inkukhu ibe ama-cubes amasentimitha amathathu, bese gazinga epanini imizuzu emihlanu.
Ngemuva kokuthela amanzi epanini yokuthosa enezinhlangothi eziphakeme, engeza imifino kanye nephalishi, uhlanganise konke, engeza usawoti kanye nopelepele. Mboza bese ubila imizuzu emihlanu.
Kumele kuqashelwe ukuthi ezigulini ezinesifo sikashukela sanoma yiluphi uhlobo, kubaluleke kakhulu ukulandela imigomo yokwelashwa kokudla koshukela ukuze kungalimali inkambo yesifo kanye nokuqhubeka kwayo.
Ividiyo ekulesi sihloko ichaza indlela yokupheka kahle umzali ukuze ingalahlekelwa yizinto zayo ezibalulekile.
