Lapho kukhona noma yiluphi uhlobo lwesifo sikashukela mellitus (uhlobo 1, uhlobo 2 nokuthinta), umuntu kufanele alungise uhlelo lakhe lokudla. Lokhu kuyadingeka ukuze izinga loshukela wegazi lizinzile, futhi izinkomba zisondele kumanani omuntu aphilile.
Ngaphezu kokubheka lokhu kudla, abanesifo sikashukela kudingeka bacabangele inkomba yokudla ye-glycemic (GI). Leli nani libonisa umphumela wokudla okuthile ekwandeni ushukela wegazi. Uma kwehla inkomba, kuvikeleke kakhulu ukudla kwesiguli. Ekudleni kwesifo sikashukela, inkomba yokudla ye-glycemic akufanele idlule amayunithi angama-50.
Ngokuqala kwenkathi efudumele, isiguli siphakamisa umbuzo obukhali wokuthi kungenzeka yini ukudla imifino ethile futhi ngasikhathi sinye kungalimazi umzimba? Kulesi sihloko, sizokhuluma ngemifino oyithandayo njenge-pepper bell emnandi nokuthi ungayidla kanjani ngendlela efanele ukuze umzimba uthole iningi lamavithamini namaminerali abalulekile. Le ndatshana iveza nezindlela zokupheka ezinoshukela ezinezitsha zazo ezinamayunithi amancane esinkwa nokuqukethwe okuncane kwekhalori.
I-Pepper Glycemic Index
Kumbuzo - kungenzeka yini ukudla upelepele wesifo sikashukela, noma yisiphi isazi se-endocrinologist, ngaphandle kokungabaza, sizonikeza impendulo eyakhayo. Into ukuthi pepper yaseBulgaria inenkomba ye-glycemic ephansi, amayunithi ayi-15 kuphela.
Okuqukethwe kwekhalori kwalo imifino ngamagremu ayi-100 kuzoba ngama-29 kcal kuphela. Lokhu kubalulekile ukucubungula, ngoba iziguli eziningi ezinhlobo olungelona i-insulin oluthembele kushukela zikhuluphele. Ukudla upelepele uhlobo lwesifo sikashukela 2 kuvunyelwe nsuku zonke futhi ngamanani angenamkhawulo.
Akukho kuphela isiBulgaria, kepha nopelepele omnyama, upelepele obabayo onsomi, upelepele obomvu nohlaza. Inani labo lekhalori nalo liphansi, futhi i-GI ayidluli uphawu lwamayunithi ayi-15.
Eminye yemifino ivame ukwandisa inkomba yayo ngemuva kokwelashwa okushisa. Kepha lo mthetho awusebenzi pepper.
Ngakho-ke ngesibindi, abanesifo sikashukela basidla bobabili ngesitimu nangendlela ebhakwe, ngaphandle kokwesaba ushukela wegazi.
Izinzuzo pepper
I-pepper pepper kwisifo sikashukela ingumkhiqizo obaluleke kakhulu etafuleni. Into ekhona ukuthi le mifino inamavithamini namaminerali amaningi. Bambalwa abantu abazi ukuthi kune-Vitamin C eningi emaphepheni kunezithelo ze-citrus nezinye izithelo.
Ngemuva kokudla kuphela amagremu ayi-100 we-pepper ngosuku, umuntu wanelisa isidingo sansuku zonke se-ascorbic acid. Ngenxa yesilinganiso esilingana no-Vitamin C, upelepele wandisa imisebenzi yokuvikela umzimba ekulweni nezifo namagciwane e-etiologies ehlukahlukene.
Futhi, imifino yehlisa icishe ibe yi-zero ingozi yomdlavuza, ngenxa yokubakhona kwayo ekwakhiweni kwento efana nama-flavonoids.
Amavithamini amakhulu namaminerali ku-pepper bell:
- Vitamin A
- Amavithamini e-B;
- i-Vitamin PP;
- ascorbic acid;
- i-folic acid;
- potaziyamu
- phosphorus;
- i-nicotinic acid;
- selenium;
- riboflavin.
I-Pepper yohlobo 2 sikashukela i-mellitus ilwa kahle ne-anemia, ithuthukisa ukwakheka kwegazi futhi yenyuse i-hemoglobin. Kuyasiza ngokuntuleka kwamavithamini. Lesi sifo esingathandeki sithinta abanesifo sikashukela abaningi. Ngempela, ngenxa yokungasebenzi kahle kuma-metabolism, amanye amavithamini kanye namaminerali esidakwe awamunwa nje.
I-Pepper iqukethe ama-antioxidants futhi isiza ukususa izinto eziyingozi emzimbeni. Ubuye alwe ne-cholesterol embi, evimbela ukwakheka kwamakhemikhali e-cholesterol nokuqhekeka kwemithambo yegazi.
Imikhiqizo ene-nicotinic acid (niacin) ekwakhekeni kwamakhemikhali ibaluleke kakhulu kwisifo "esimnandi". Ososayensi balihloniphile iqiniso lokuthi abantu abanesifo sikashukela, abathola i-nicotinic acid ngokugcwele, badinga umthamo ophansi we-insulin.
INiacin ivusa ama-pancreas ukwandisa ukucasulwa kwe-insulin.
Izindlela zokupheka eziwusizo
Kumuntu onesifo sikashukela, kubalulekile ukucabanga ukuthi konke ukupheka kokudla kufanele kufake imikhiqizo kuphela nge-GI kuze kufike ema-50 PIERES. Kuvunyelwe ngezikhathi ezithile ukuguqula imenyu ngezitsha eziqukethe ukudla okunenkomba yama-unit angama-69.
Ngesikhathi sokwelashwa okushisa, lo muthi ulahlekelwa kuze kube yingxenye yezinto zawo ezibalulekile. Kungcono kakhulu ukwengeza upelepele wensimbi omusha kumasaladi noma ukhethe izindlela zokupheka ezinobumnene kakhudlwana - eziphekwe noma kuhhavini.
Kufanele futhi kukhunjulwe ukuthi upelepele oshisayo ukhulisa isifiso sokudla, futhi lokhu akufiseleki kakhulu kubantu abaneshukela abaneshukela. Izindlela zokupheka ezichazwe ngezansi zilungele iziguli ezinoma yiluphi uhlobo lwesifo “esimnandi”. Zonke izithako zinokuqukethwe kwekhalori okuphansi kanye nenkomba ephansi ye-glycemic.
Izithako ezilandelayo ziyadingeka ukuze upelepele agcotshwe ngemifino:
- upelepele wensimbi ezimbili;
- ushizi onamafutha amancane - ama-100 amagremu;
- ama-walnuts - amagremu angama-30;
- ama-clove ambalwa kagalikhi;
- utamatisi ababili abaphakathi;
- ukhilimu omuncu ongaphakeme - izipuni ezimbili.
Pepper umongo bese usika ubude zibe izingxenye ezimbili. Susa i-peel kumatamatisi, uwafafaze ngamanzi abilayo bese wenza ukufakwa emthanjeni okwenziwe ngendlela ethile. Sika utamatisi ube ngama-cubes amancane, engeza i-garlic edlulwe emaphephandabeni namantongomane asikiwe ngodaka noma ngo-blender.
Gcoba upelepele ngengxube ye-nati-utamatisi, usawoti bese ufafaza ngepelepele emnyama yomhlabathi. Gcoba ukhilimu omuncu ngaphezulu, bese ubeka ushizi, osikiwe kwezingcezu ezincanyana. Gcoba isitsha sokubhaka ngamafutha zemifino.
Bhaka kuhhavini osuvaliwe we-180 ° C imizuzu engama-20 - 25. Ama-cutlets enkukhu yohlobo lweshukela sikashukela esine-steam afanelekile kwisitya esinjalo semifino esiyinkimbinkimbi.
Lapho kukhona isifo sikashukela, iziguli kufanele zingafaki irayisi elimhlophe ekudleni kwazo. Kepha lokhu akusho ukuthi manje kufanele ushiye indishi yakho oyithandayo - upelepele ongahluziwe. Kunamaqhinga ambalwa eresiphi azosiza ukwenza isidlo sikashukela.
Izithako ezilandelayo zizodingeka:
- i-pepper bell - izingcezu ezi-5;
- i-fillet yenkukhu - amagremu angama-250;
- ugarlic - ama-clove ambalwa;
- ilayisi e-brown ebilisiwe - izinkomishi eziyi-1.5;
- unama utamatisi - isipuni 1.5;
- ukhilimu omuncu onamafutha aphansi - 1.5 wezipuni.
Kuyaphawuleka ukuqaphela ukuthi irayisi elinsundu liphekiwe okungenani imizuzu engama-40. Ngokunambitheka, akufani nelayisi elimhlophe. Kodwa, ine-GI ephansi, futhi inani lamavithamini namaminerali liphakeme kaningi, ngenxa yokucutshungulwa okukhethekile esiteji sokuvuna.
Hlambulula i-fillet yenkukhu, ususe amanoni asele bese udlula nge-grinder yenyama noma nge-blender, kanye negalikhi. Ukuze unikeze ukunambitheka okwenziwe ngaphezulu, uma ufisa, ungasebenzisa upelepele omnyama enyameni enezinhlamvu. Faka irayisi enyameni nengulube bese uxuba.
Pepper ukusula imbewu futhi eyayigxishwe irayisi kanye nenyama ingxube. Gcoba phansi kwepani ngamafutha yemifino, ubeke upelepele uthele ujishi wamatamatisi no-ukhilimu omuncu. Kuyo, udinga ukuxuba ukunamathisela utamatisi, ukhilimu omuncu 250 wamamililitha amanzi. Pheka upelepele ngaphansi kwesembozo phezu kokushisa okuphansi okungenani imizuzu engama-35.
Ukugxila kule iresiphi kungalungiswa hhayi kusuka kunkukhu kuphela, kepha futhi naku-turkey. Into ukuthi inkomba ye-glycemic ye-turkey ayi-zero, futhi inani le-calorific ngamagremu ayi-100 womkhiqizo lizoba yi-139 kcal kuphela. Izinsalela zamafutha nesikhumba kufanele futhi zisuswe ku-turkey kuqala.
Ividiyo ekulesi sihloko ikhuluma ngezinzuzo zepepele yensimbi.
