Lapho kunamaprotheni amancane ekudleni, umzimba ulahlekelwa yizinga elifanele lokuvikela izivikeli mzimba, futhi amathuba okuba nezifo ezithathelwanayo ayanda. Uma umuntu egula isifo sikashukela, enenkinga yokuphazamiseka emzimbeni, kubalulekile futhi ukudla ukudla kwamaprotheni ukuguqula isimo bese ubuyisela umsoco wezicubu.
Amaprotein akhona ngamanani anele enyameni, amakhowe nakuma-legumes. Umthombo wamaprotheni aphelele, wokugaya ukudla izinhlanzi zasolwandle. Cishe i-15% yokuqukethwe kwamakhalori ephelele kufanele kubalwe ngayo ngamaprotheni, ngoba iqhaza eliqondile ekwakhiweni kwe-insulin ye-hormone.
Kodwa-ke, umuntu akakwazi ukukusebenzisa ngokweqile, njengoba ukusetshenziswa kwamaphrotheni amaningi kunomphumela omubi esimweni sendawo yokugaya ukudla, ohlelweni lwe-excretory. Okokuqala, ukweqiwa kwamaprotheni kuboniswa ezinso, okuvele kungasebenzi kahle kushukela ngenxa ye-vasher atherossteosis.
Njengoba iziguli ezinesifo sikashukela zisengozini yokukhuluphala, odokotela batusa ukuthi basebenzise inani elithile lezinhlanzi ezinamafutha aphansi. Ngaphezu kweprotheni ebalulekile, aqukethe amaminerali amaningi: i-magnesium, i-potassium, i-calcium ne-phosphorus. Lezi zinto zibamba iqhaza ezinqubweni ze-metabolic, zikhuthaza ukubuyiselwa kwamaseli nezicubu, futhi ziholele ezindleleni ezijwayelekile zokulawula.
Imithetho yokukhetha, ukudla izinhlanzi
Ukuze uthole inzuzo ephezulu, udinga ukwazi ukuthi ukhethe futhi upheke kanjani izinhlanzi. Izinhlanzi ezinama-skinny ezinjenge-hoku, pollock, salmon epinki, i-hake zilungele ukudla kokudla. Isimo esiyinhloko ukuthi umkhiqizo kufanele uniwe, kuhhavini noma ubhakwe, kepha ungafakwanga. Izinhlanzi ezithosiwe azifiseleki kakhulu kwisifo sikashukela sohlobo 2, ngoba zithinta ukusebenza kwamanyikwe. Umzimba uphoqelelwa ukuba ukhiqize ama-enzyme amaningi ukugaya ukudla okusindayo okunjalo.
Ngokwesilinganiso esilinganiselwe, kuvunyelwe ukusebenzisa inhlanzi ekheniwe, kodwa kuphela uma kuphekwe kusoso lwetamatisi. Ukuphaka isidlo esinjalo kuvunyelwe ngo-ukhilimu omuncu ongenawo amafutha, ukuthosa ngejusi kalamula. Kungenzeka yini ukuthi udle amahlumela? Kungenzeka, kepha futhi futhi kungenasawoti futhi kungathosiwe.
Ngoshukela wegazi owengeziwe kanye nohlobo 2 sikashukela, kubalulekile ukuyeka ukusetshenziswa kolwandle olunamafutha, izinhlanzi ezinosawoti, i-caviar. Amafutha ezinhlanzi angahlanganisiwe ayenqatshelwe ukudla, anokuqukethwe kwekhalori okuphezulu kakhulu kanye nenkomba ye-glycemic. I-caviar yezinhlanzi ayifiseleki ngenxa yokuthi inesilinganiso esikhulu samaprotheni, esizofaka umthwalo osindayo ezinhlwini zephephthi lesisu nezinso.
Uma isifo sikashukela sidla inhlanzi enosawoti (izinhlobo ezivunyelwe):
- emzimbeni wakhe, uketshezi luyoqala ukugeleza;
- i-edema engabonakali izokwakheka;
- Izimpawu zesifo sikashukela mellitus zizoba nzima kakhulu.
Ngenxa yokuntuleka kwe-insulin ye-hormone, isiguli esinesifo sikashukela sinenkinga yokushoda kakhulu kwamavithamini A no-E. Ukunxephezela ukusweleka, i-endocrinologist ingancoma isiguli ukuthi sithathe uwoyela wezinhlanzi, kepha singakhohlwa ukuthi umkhiqizo onjalo uphezulu kakhulu-amakhalori. Izinzuzo zamafutha ezinhlanzi bezaziwa yiwo wonke umuntu kusukela ebuntwaneni. Kepha uma ngaphambili ukuthathwa komkhiqizo bekunguvivinyo lwangempela ngenxa yokunambitheka kwawo okungathandeki, khona-ke kulezi zinsuku kukhiqizwa uwoyela wezinhlanzi ngesimo samaphilisi, okulula ukuwagwinya ngaphandle kokuzwa ukunambitheka okuthile.
Izinhlungu Zokupheka
Ngohlobo 2 sikashukela, kudalwa ukudla okuqinile, okungafaki imikhiqizo eminingi futhi kudinga ukupheka okhethekile. Okulandelayo uhlu lokudla ongakudla ngesifo sikashukela sohlobo 2.
I-Pollock fillet kusoso
Indishi enjalo emnandi nelula ilungiswa ngokushesha ngokwanele, ayidingi izindleko ezibonakalayo. Udinga ukuthatha i-1 kg ye-pollock fillet, isixha esikhulu so-anyanisi oluhlaza, isipuni sikalamula, 300 g we-radish, izipuni ezi-2 zamafutha omnqumo angafakwanga, i-150 ml ye-kefir enamafutha aphansi, usawoti kanye nezinongo ukunambitha.
Isithombo esanda kusha esisetshenzisiwe, amakhambi, ukhilimu omuncu, ujusi kalamula kuxutshwe endishini ejulile. Izinhlanzi kufanele zithosiwe kancane epanini elishiswe kahle ngengubo engenalo induku. I-fillet Ready ihanjiswa etafuleni, inisela kuqala ngesoso. Imvamisa, isidlo esinjalo sinikezwa isidlo sakusihlwa, sinenhliziyo, simnandi futhi silula.
I-trout ebhakwe
Lesi sidlo singaba semfashini, sizongeza okuhlukahlukene kumenyu yesiguli esinesifo sikashukela. Ukupheka, kufanele uthathe lezi zithako ezilandelayo:
- i-rainow trout - 800 g;
- inqwaba yeparsley ne-basil;
- ujusi kalamula - 2 tbsp;
- utamatisi - izingcezu ezi-3;
- i-zucchini encane - izingcezu ezi-2
Kuyadingeka futhi ukulungisa ipelepele elimnandi, u-anyanisi, uwoyela wemifino, ugalikhi, upelepele omnyama nosawoti ukunambitha.
Izinhlanzi zigezwa ngaphansi kwamanzi agobhozayo, okufakwa ngaphakathi kanye nama-gill asuswe kuwo. Ukusikeka okujulile kwenziwa ezinhlangothini ze-trout, kuzosiza ukuhlukanisa izinhlanzi zibe izingxenye. Ngemuva kwalokho igcotshwa ngosawoti, upelepele futhi iniselwe ngejusi kalamula. Inqubo kumele yenziwe ngaphakathi nangaphandle kwenhlanzi.
Isidumbu esilungiselelwe sibekwe ephepheni le-foil eligcotshwe ngamafutha yemifino, afafazwe ngomusa nge-cilantro ne-parsley engaphezulu. Kuzoba mnandi uma imifino ifakwa ngaphakathi kwenhlanzi.
Phakathi naleso sikhathi, bayageza, basebenzise imifino, basebenzise i-zucchini, ama-tincetu, utamatisi abe ngama-halves ama-2, izindandatho zepepper kanye no-anyanisi emasongweni. Imifino ibekwa eduze kwe-trout ezingqeshini:
- ungqimba wokuqala - zucchini, upelepele;
- ungqimba wesibili utamatisi;
- ungqimba wesithathu - u-anyanisi, upelepele.
Ungqimba ngalunye lubalulekile ukufafaza nge-pepper emnyama nosawoti ukunambitha.
Okulandelayo, ugarliki usikiwe, uhlanganiswe ne-parsley, imifino ifafazwe ngale ngxube. Amanye amafutha emifino aniselwa ngaphezulu kwesitsha sonke.
Phezu kwezinhlanzi zimboza elinye ishidi le-foil, faka kuhhavini imizuzu eyi-15 (izinga lokushisa elingadluli kuma-200 degrees). Ngemuva kwalesi sikhathi, i-foil isuswe, inhlanzi iphekwe eminye imizuzu eyi-10. Lapho indishi isilungile, isuswa kuhhavini, ishiywe imizuzu eyi-10, bese inikelwa etafuleni.
Izinhlanzi ezenziwe ekhaya ezenziwe ngamakhekhe
Ukudla okuhleliwe kungathengwa kunoma yisiphi isitolo, kepha kungcono ukuba onesifo sikashukela asebenzise imikhiqizo enjalo kancane ngangokunokwenzeka. Enye into uma ungakwazi ukupheka ukudla okusemathinini ekhaya kusuka emvelweni, kuvunyelwe ukudla okunenkomba ye-glycemic ephansi. Iziguli eziningi nemindeni yazo zizoyithanda le nhlanzi.
Ungapheka kanjani inhlanzi yesifo sikashukela? Inhlanzi ebunjiwe yesifo sikashukela sohlobo 2 ilungiswa kusuka kunoma yiluphi uhlobo lwezinhlanzi; izinhlanzi zasemfuleni ezincane ziyavunyelwa. Ezinhlanzini ezikheniwe, inhlanzi entsha enesikhumba esisezingeni elifanelekile ilungile. Amafutha esitsheni kumele angezwe kuphela engachazwanga.
Ukucutshungulwa kwemikhiqizo kufanele kwenziwe ngenhlanzeko ephelele, konke okusikiwe, izitsha nezinto zokwakha kumele kugezwe njalo ngamanzi abilayo. Isikhathi sokuzala inzalo cishe singamahora angama-8-10, uma kungenjalo umkhiqizo ophelile ngeke ukwazi ukugcinwa isikhathi eside.
Ukulungiselela ukudla okusemathinini kufanele kulungiselelwe:
- 1 kg yezinhlanzi;
- isipuni sikasawoti wasolwandle;
- uwoyela wemifino;
- I-700 g izaqathi;
- 500 g we-anyanisi;
- ujusi wamatamatisi;
- izinongo (iqabunga le-bay, upelepele omnyama).
Inqubo iqala ngokuhlanza inhlanzi esikhunjeni, emzimbeni, ezinjeni. Emva kwalokhu, isidumbu singasikwa sibe yizicucu (kuya ngosayizi wenhlanzi), usawoti omnandi bese ushiya ukushada ihora nesigamu. Ngalesi sikhathi, kuyadingeka ukulungisa amabhange okuzofakwa kuwo ukudla okusemathinini. Izinongo zithululelwa phansi komkhumbi, izinhlanzi zibekwa phezulu.
Ngezansi kwephani faka i-wire rack, ngaphezulu kwebhodwe lezinhlanzi. Amanzi athululelwa epanini ukuze cishe amasentimitha amathathu asale aze phezulu. Amathini anezimpahla ezifakwayo zimbozwe zamabhodlela, kepha hhayi ngokuphelele.
Ngomlilo ophansi, amanzi alethwa ngamathumba, imvamisa lokhu kuthatha imizuzu engama-45-50. Ngenkathi amanzi ebila, kuvela uketshezi ezimbizeni, okumele luqoqwe ngokucophelela ngesipuni.
Ngokuhambisana nalokhu, yenza ukugcwaliswa kwamatamatisi:
- anyanisi kanye nezaqathi udlulise umbala osobala;
- khona-ke ijusi yetamatisi ithululelwa epanini;
- ubilise imizuzu engu-15.
Amafutha emifino kufanele athathwe inani eliphansi, kungcono ukudlulisa imifino epanini elinganamathele. Uma usulungile, uthele ukugcwaliswa kwezimbiza zenhlanzi, ubilise elinye ihora, bese ukhokho.
Kubaluleke kakhulu ukufeza inzalo okungenani amahora angama-8-10, kwenze ngomlilo omncane kakhulu. Lapho inqubo isiqedile, amabhange apholile, ngaphandle kokukhipha epanini.
Umkhiqizo onjalo ungahle ubekhona etafuleni lesiguli elinesifo sikashukela kaningana ngeviki, ukudla okusemathinini kwenziwa kuphela ngemikhiqizo yemvelo futhi ngeke kulimaze ama-pancreas.
Ukudla okosiwe kugcinwa endaweni epholile, ngaphambi kokusebenzisa, kuyadingeka ukuhlola ubuqotho bamabhodwe.
Ngokusho kweresiphi ehlongozwayo, ungapheka cishe noma yiziphi izinhlanzi, ngisho nezinhlanzi ezincane zasemfuleni ezinenombolo enkulu yamathambo amancane zizokwenza. Ngesikhathi sokuthambisa, amathambo aba uthambile. By indlela, kuyasiza kakhulu ukusebenzisa hhayi kuphela ukudla okusemathinini, kodwa futhi nenhlanzi yamafutha kashukela. Amaphilisi onamafutha ezinhlanzi angathengwa ekhemisi.
Funda kabanzi ngezinzuzo zezinhlanzi zesifo sikashukela kuvidiyo kule ndatshana.
