Lapho kukhona noma yiluphi uhlobo lwesifo sikashukela - ukudla okuhlanganiswe kahle kuthinta ngqo lesi sifo. Imikhiqizo yokupheka yakhethwa ngokuya ngenkomba ye-glycemic, ekhombisa umphumela wanoma yimuphi umkhiqizo ekwandiseni ushukela wegazi.
IVinaigrette isidlo esithandwa ngabantu abaningi. Kepha kwabanesifo sikashukela, ukusetshenziswa kwayo kubizwa ngokungabaza ngenxa yokuba khona kwemifino ene-GI ephezulu kuresiphi. Kungakho kunenzuzo ukutadisha ngokuningiliziwe izinzuzo zalo nokulimaza kwabanesifo sikashukela.
Izinzuzo ze-vinaigrette zohlobo lwe-2 yesifo sikashukela zizochazwa ngezansi, imininingwane ye-GI yayo yonke imikhiqizo esetshenziselwa iresiphi iyanikezwa, kanye nokuqukethwe kwekhalori nenombolo yamayunithi wesinkwa (i-XE) yalesi sitolo.
Izinzuzo zeVinaigrette
IVinaigrette isitsha semifino. Futhi njengoba wazi, imifino kumenyu yesifo sikashukela kufanele yenze isigamu sokudla kwansuku zonke. Ngasikhathi sinye, i-vinaigrette inokuqukethwe okuphansi kwekhalori, ingama-130 kcal kuphela ngamagremu ayi-100, kanye no-0.68 XE.
Lezi izinkomba ezibalulekile, njengoba uhlobo 2 sikashukela sithambekele ekukhuluphele futhi ukudla okukhalori kufakwa emzimbeni.
Imifino eyinhloko yalesi sidlo ama-beet. Inothile ngamavithamini nangamaminerali, isiza ukuhlanza amathumbu kubuthi, futhi ivimbele ukuqunjelwa. Kepha ukusetshenziswa kwalemifino kuphambene kubantu abanokuphazamiseka komgudu wesisu, izilonda kanye ne-urolithiasis.
Ama-Beets acebile ku-:
- Amavithamini e-B;
- Vitamin C
- i-Vitamin PP;
- vanadium;
- potaziyamu
- i-magnesium
- iodine;
- ithusi
Izaqathe ziqukethe i-pectin, i-beta-carotene, ethuthukisa ukubonwa okubonakalayo.
I-Potato imifino ephansi kunazo zonke, ngenkathi ine-GI ephezulu. Esikhathini iresiphi, ngaphandle kokwesaba, ungasebenzisa i-sauerkraut kanye no-ukhukhamba - bane-GI ephansi futhi abathinti ukwanda koshukela wegazi.
IVinaigrette yesifo sikashukela i-mellitus yohlobo oluzimele lwe-insulin ivunyelwe ngaphandle, okungukuthi, kaningi ukwedlula kaningana ngeviki. Ingxenye izokwakha amagremu angama-200.
Imikhiqizo ye-GI ye-vinaigrette
Ngeshwa, kulesi sidlo kunezithako eziningi ezine-GI ephezulu - lezi izaqathi, amazambane kanye beet. Ukudla okuvunyelwe nge-GI ephansi ubhontshisi, iklabishi elimhlophe, kanye namakhukhamba akha amanziwe.
Ukugqoka i-vinaigrette yabanesifo sikashukela, kungcono ukunikela ngokuthanda kwamafutha omnqumo. Uma uqhathanisa ne-oyela yemifino, inothile ngamavithamini, futhi iyasiza nokususa i-cholesterol embi emzimbeni. Futhi le yinkinga evamile yeziguli eziningi.
Ukuze unciphise amazambane GI, ungangena uthobe nezilimo eziyizigaxa ezintsha kanye nohluziwe emanzini abandayo ebusuku. Ngakho-ke, isitashi ngokweqile "sishiya" amazambane, akha inkomba ephezulu.
Imikhiqizo ye-GI ye-vinaigrette:
- ukulethwa okubilisiwe - IZITHUTHA ezingama-65;
- izaqathe ezibilisiwe - IZITHUTHA ezingama-85;
- amazambane - ama-85 PIECES;
- ikhukhamba - amayunithi ayi-15;
- iklabishi elimhlophe - amayunithi ayi-15;
- ubhontshisi obilisiwe - AMAPHOYISI angama-32;
- amafutha e-olive - ama-0 PIECES;
- uphizi owenziwe ekhaya wamakhekhe - IZITHUTHA ezingama-50;
- imifino (iparsley, i-dill) - IZITHUTHUKO eziyi-10;
- anyanisi - amayunithi ayi-15.
Kuyaphawuleka ukuthi ama-beet nama-karoti akhulisa i-GI yawo kuphela ngemuva kokushiswa kokushisa. Ngakho-ke, izaqathi ezintsha zinesikhombi samayunithi angama-35, futhi ama-beet angama-30. Lapho upheka, le mifino "ilahlekelwa" i-fiber, eyenza umsebenzi wokusabalalisa ngisho noshukela.
Uma kunqunywe ukwenza i-vinaigrette yesifo sikashukela nge-peas, khona-ke kungcono ukuyigcina ngokwakho. Njengoba indlela yezimboni yokulondolozwa isebenzisa hhayi kuphela izithasiselo eziyingozi eziningi, kodwa futhi sisebenzise isithako esifana noshukela.
Ngakho-ke, impendulo enhle yombuzo - kungenzeka yini ukuthi udle ama-vinaigrette wohlobo lwe-2 sikashukela mellitus kuphela uma isimo sansuku zonke sesitsha singeqi i-200 amagremu.
Ungadliwa Vinaigrette
Kubalulekile ukuqaphela ngokushesha ukuthi ukudla i-vinaigrette kanye nanoma yiziphi ezinye izitsha eziqukethe ukudla okune-GI ephakathi nephezulu kungcono ekuseni, kungcono ukudla kwasekuseni. Lokhu kuchazwa kalula nje - ushukela omningi kulula emzimbeni ukucubungula ngesikhathi sokuzivocavoca umzimba, okwenzeka ekuseni.
Ngohlobo 2 lwesifo sikashukela, ungasebenzisa izindlela zokupheka ezinhlobonhlobo ze-vinaigrette, uphambanisa ukunambitheka kwawo ngobhontshisi, uphizi noma iklabishi elimhlophe.
Kufanele wazi umthetho owodwa wokupheka: ukuze ama-beet angabizi ezinye imifino, asikwe ngokwahlukeneyo afafazwe ngamafutha zemifino. Futhi kuxutshwe nezinye izithako ngokushesha ngaphambi kokukhonza.
Iresiphi yakudala ezodinga izithako ezilandelayo:
- ama-beet abilisiwe - amagremu ayi-100;
- i-peas ekheniwe - amagremu ayi-100;
- amazambane - amagremu ayi-150;
- izaqathe abilisiwe - amagremu ayi-100;
- ukhukhamba munye;
- anyanisi omncane.
Sika u-anyanisi ube amashubhu bese ucwilisa isigamu sehora kule marinade - uviniga namanzi engxenyeni eyodwa noyedwa. Ngemuva kwayo, gcobhoza bese ubeka izitsha. Sika zonke izithako zibe ngama-cubes alinganayo kanye nenkathi ngamafutha zemifino. Hlobisa isidlo ngamakhambi oqoshiwe.
Amafutha amakhambi angasetshenziselwa ukwengeza amandla. Amafutha omnqumo nge-thyme alungile. Ukuze wenze lokhu, amagatsha we-thyme owomile abekwa esitsheni esinamafutha futhi afakwa endaweni emnyama, epholile okungenani amahora ayi-12.
Kubathandi bendwangu enobungozi enjalo yokugqoka isaladi njenge-mayonnaise, kungakuhle ukuyifaka esikhundleni sikashizi we-cottage shizi, ngokwesibonelo, iDanone TM noma i-Village House noma i-yoghurt yezimboni noma eyakhiwe ekhaya.
Iresiphi yakudala ye-vinaigrette kaningi ingashintshwa, inezele nezinye izithako. I-Sauerkraut, ubhontshisi abilisiwe noma amakhowe aqotshwe kahle ahamba kahle ngalezi imifino. Ngale ndlela, i-GI yamakhowe yanoma yiziphi izinhlobo ayidluli amayunithi angama-30.
Ngomklamo omuhle, lokhu isaladi kuzoba ngumhlobiso wanoma yiliphi ithebula leholide. Imifino ingabekwa futhi ihlobiswe ngamajikijolo aluhlaza okotshani. Futhi ungabeka i-vinaigrette ezingxenyeni ezitsheni ezincane zesaladi.
Abathandi besitsha esanelisa kakhudlwana - inyama ebilisiwe iyengezwa esitsheni. Okulandelayo Kunconywa kwabanesifo sikashukela:
- inyama yenkukhu;
- i-turkey;
- izigwaca;
- inyama yenkomo.
Inhlanganisela enhle kakhulu ne-vinaigrette inyama yenkomo. Le nyama ivame ukungezwa isaladi. Iresiphi enjalo izoba ukudla okuphelele kwesifo sikashukela.
Izincomo ezijwayelekile
Imifino esetshenziswa ku-vinaigrette ayifani futhi ayivunyelwe ukusetshenziswa kwansuku zonke. Ngaphandle kwamakherothi amasha.
Ngokuvamile, izitsha zemifino kufanele zilawule imenyu yesifo sikashukela. Izinhlobo eziningi zamasaladi, amasobho, izitshulu kanye ne-casseroles zingalungiswa kusuka kubo. Imifino inothile ku-fiber namavithamini.
Into esemqoka lapho kulungiswa izitsha zemifino ukukhetha imifino yezikhathi ezithile, yiyona ebaluleke kakhulu kokuqukethwe kwezakhamzimba. Ukukhethwa kwemikhiqizo evela kulesi sigaba esine-GI ephansi kukhulu impela, okukuvumela ukuthi wenze ukudla okuhlukile futhi okungekho ngaphansi kokunambitheka ekudleni komuntu onempilo.
Imifino evunyelwe ushukela wanoma yiluphi uhlobo:
- squash;
- iklabishi - elimhlophe, iBrussels, iklabishi elibomvu, i-broccoli nekholifulawa;
- insimbi
- ugarlic
- isitshalo seqanda
- upelepele nensimbi;
- Utamatisi
- iminqumo neminqumo;
- ubhontshisi we-asparagus;
- isithombo.
Ungafezekisa izitsha ngamakhambi - iparsley, dill, basil, isipinashi noma ulethisi. Kuyasiza ukupheka isitshulu semifino yohlobo lweshukela sesibili kubapheki omncane noma epanini. Ngokushintsha isithako esisodwa nje, ungathola isidlo esisha ngaso sonke isikhathi.
Into esemqoka okufanele uyicabangele isikhathi sokupheka somuntu ngamunye semifino. Isibonelo, igalikhi lingezwa ekugcineni kokupheka, ngoba liqukethe inani elincane le-ketshezi futhi lingashisa ngokushesha. Isikhathi esifanele yimizuzu emibili.
Izitsha zemifino zokuqala zilungiswa kangcono emanzini noma umhluzi wesibili ongenawo amafutha. Ngokuvamile, ama-endocrinologists ancoma ukufaka inyama ebilungiselelwe eyenziwe isobho, okungukuthi, ngaphambi kokufaka isidlo.
Izithelo namajikijolo eziguli ezinesifo sikashukela azivunyelwe ngaphezu kwama-150 amagremu ngosuku. Kwenqatshelwe ukwenza ama-juices kubo, ngoba i-GI yabo iphakeme impela ngenxa yokulahleka kwe-fiber ngesikhathi sokulungiswa. Ingilazi nje yejusi yezithelo ingaphakamisa ushukela wegazi ngo-4 mmol / L ngemizuzu eyishumi. Kepha ujusi wamatamatisi, kunalokho, kunconywa ngenani lama-200 ml ngosuku.
Izithelo ezisezingeni eliphansi kanye namajikijolo:
- ugqumugqumu;
- omnyama kanye nama-currants abomvu;
- ipipi elimnandi;
- Ama-Strawberry
- raspberries;
- eliphakathi kwe;
- i-Persimmon;
- Ama-Blueberries
- I-Apricot
- i-apula.
Iziguli eziningi zikholelwa ngephutha ukuthi ama-apula amnandi aqukethe ushukela omningi kunezinhlobo ze-acidic. Lo mbono unephutha. Ukunambitheka kwalesi sithelo kuthinteka kuphela ngenani le-organic acid.
Izithelo namajikijolo akudliwa nje kuphela okusha nanjengoamasaladi ezithelo. Amaswidi awasebenzisayo angenziwa kubo, ngokwesibonelo, ngaphandle kwama-ushukela, okuvunyelwe abanesifo sikashukela. Ukuphathwa okunjalo kuyamukeleka ekuseni. Ngokuqondene nokunambitheka, i-marmalade ngaphandle koshukela ayiphansi kakhulu ukugcina ama-marmalade.
Ividiyo ekulesi sihloko iveza iresiphi ye-vinaigrette yokudla.
