Isibindi senkukhu ngumkhiqizo onempilo futhi odlayo, uvame ukufakwa ekudleni kwezifo ezahlukahlukene nasekuvinjelweni kwazo. Isibindi sibuye sibaluleke kakhulu uma kwenzeka kuhlobo lwe-2 mellitus yesifo sikashukela, ngoba inokwakheka kukavithamini ocebile. Izakhi ezibaluleke kakhulu zomkhiqizo zethusi nensimbi.
Umehluko omkhulu phakathi kwesibindi senkukhu nokunye ukudla kwamaprotheni ukuthi izinto ezizuzisayo zomkhiqizo zisezingeni elisebenzayo, ngaleyo ndlela ziqinisekise ukufakwa ngokushesha komzimba ngumuntu.
Uma umuntu onesifo sikashukela ehlupheka ngokusweleka kwensimbi, ngenxa yobukhona bethusi, lo mkhiqizo uzonikeza izinga elifanele le-hemoglobin. Ngaphezu kwalokho, umkhiqizo uqukethe inani elikhulu lama-macro-, ama-microelements, amavithamini, ama-amino acid, asiza kakhulu isikhumba, ubuchopho nezinso zabantu abaphilile, kanye neziguli ezinesifo sikashukela kwasekuqaleni.
Udinga ukwazi ukuthi isibindi singumkhiqizo osheshayo, udinga ukufunda ukuthi ungapheka kanjani ngendlela efanele. Ngaphandle kwalokho, isitsha sizophuma sesomile, singakulungele ukusetshenziswa. Abantu abanesifo sikashukela badinga ukupheka isibindi ngokwezinto zokupheka ezikhethekile, besebenzisa imikhiqizo egunyazwe kuphela.
Inkomba ye-glycemic (GI) yesibindi senkukhu ingu-0, kanti amagremu ayikhulu aqukethe amakhalori ayi-140.
Yini ukusetshenziswa kwesibindi
Isibindi sinokuqukethwe okuphansi kwekhalori, umkhiqizo onjalo umane ungabalulekanga ekudleni kohlobo lweshukela sikashukela 2 esinoshukela omningi, kusiza inqubo evamile yenqubo ye-metabolic, ivuselela umzimba kusuka ngaphakathi. Cishe akukho ukudla okuphansi kwe-carb okuphelele ngaphandle kwesibindi.
Inzuzo enkulu yesibindi senkukhu ekwakhiweni kwayo okunothile ukuthi iqukethe inani elilinganayo lamaprotheni njengakwinyama yenkukhu emhlophe. Umkhiqizo futhi uqukethe i-Vitamin A, edingekayo ukuvuselela nokugcina ukungathathi hlangothi, kugcina impilo yolwelwesi lwama-mucous, isikhumba kanye namehlo. Enye into ebaluleke ngokulinganayo yi-vithamini D, nayo inomthelela ekutholeni amaprotheni.
Esibindweni kukhona i-ascorbic acid, i-heparin (isekela ukuqina kwegazi okwejwayelekile, ivimbela i-thrombosis, i-myocardial infarction), i-choline (okudingekayo ukuthuthukisa ukusebenza kobuchopho, inkumbulo). Ngaphezu kwalokho, isibindi senkukhu siqukethe: i-potassium, i-magnesium, i-sodium, i-chromium, i-molybdenum.
Zonke lezi zinto ezilandelwayo zithinteka ekuthuthukiseni ukwakheka kwegazi, ukulihlunga ezintweni ezinobungozi, ukukhuphula izinga le-hemoglobin, ebaluleke kakhulu kusifo sikashukela sohlobo 2. Singaphetha ngokuthi ngokusetshenziswa njalo kwesibindi senkukhu, ungathola umphumela ofanayo nalawo adumile kulezi zinsuku:
- amavithamini wezithako;
- izakhiwo zamaminerali.
Kodwa-ke, ngaphandle kwezinzuzo ezisobala, isibindi sigcwala ubungozi uma sikhethwe ngokungafanele. Ukuze umzimba uthole zonke izinzuzo, kuyadingeka ukuthi unake lezo zinto: isibindi akufanele sikhululeke, sisanda kuphela; umbala isibindi sekhwalithi ngaphandle kokukhalipha kanye namabala amnyama.
Emkhiqizweni omuhle akukho imithambo yegazi, izingqimba ezinamafutha, i-gall bladder, i-lymph node.
Izindlela zokupheka ezidumile ezinesibindi
Rye isinkwa kwesibindi
Ungadla ama-breadcrumbs anesifo sikashukela sohlobo lwesibili. Okokuqala, isibindi kufanele sibiliswe emanzini anosawoti omncane, sinqunywe sibe yimichilo emincane. Esitsheni esehlukile, u-anyanisi uyigolide kuze kube nsundu wegolide, khona-ke isibindi siyangezelelwa kuso, sithosiwe kuze kube nsundu yegolide, ngaphandle kokuveza okugcwele esitofu, ngaphandle kwalokho isidlo sizophuma sesomile.
Izinongo, amakhambi oqoshiwe, isinkwa rye esomile esichotshoziwe ku-blender siyanezelwa esibindini. Thela inani elincane lamanzi esitsheni bese libila imizuzu engekho ngaphezulu kwe-5.
Isibindi Ukudunwa kanye izaqathi
Isibindi senkukhu esingahlafuneki sikashukela sigqitshwa ngokusebenzisa isigaxa senyama, esinosawoti omncane. Kulesi ukugxusha engeza izaqathi egayiwe ne-yolk yeqanda elilodwa. Ngemuva kwalokhu, isisindo lixutshwe kahle, iprotheni eshaywe eshaweni yethambeka yongezwa kuyo. Izakhi zihlanganiswa futhi, zithululelwe esitsheni sokubhaka (gcoba kancane ngamafutha yemifino, ufafaze ngama-breadcrumbs), kubhakwe kuhhavini noma kufakwe imizuzu engama-40.
Kuyadingeka ukuqinisekisa ukuthi inkomba ye-glycemic yezithako zesitsha ayidluli imigomo evunyelwe.
Inyama unamathisele ngesibindi
Indishi enjengokunamathisela inyama kufanele ibe khona etafuleni lesiguli elinesifo sikashukela. Kulula ukupheka, ukuthatha ucezwana oluncane lwenyama yenkomo noma ingulube ebunjiwe njengesisekelo, bese ubilisa inyama emanzini anosawoti kanye nemifino. Izinhlobo zemifino zingaba yisiphi. Cishe imizuzu engu-15 ngaphambi kokuba inyama ipheke, kufakwa umhluzi obisini lwesibindi obisini.
Ngokwehlukana, umbhangqwana kudingeka ubilise amazambane ambalwa, usebenzisa i-blender ukugaya amakhonkolo esinkwa. Zonke izingxenye zezitsha zigoqiwe ku-grinder yenyama, ukuthola ukungaguquguquki okuhle, ukukhohlisa kwenziwa kathathu. Ekupheleni, usawoti, izinongo zokunambitha, iqanda lezinkukhu liyengezwa kusisindo.
Isisebenzi sokusebenza sibekwa eshidini lokubhaka eligcotshiswe ngamafutha yemifino, lifakwe kuhhavini isigamu sehora. Lapho isilungile, unamathiselwe usupholile, usikwe waba yizicucwana, ukhishwe ngophizi noma ushizi obilisiwe. Le pate yesibindi yesifo sikashukela ingasetshenziswa ekudleni kwasekuseni nakusihlwa.
Isibindi ngamakhowe
Endishini, thatha izithako:
- isibindi - 800 g;
- amakhowe we-porcini - 400 g;
- unama utamatisi - 1 inkomishi;
- usawoti, upelepele, uwoyela wemifino ukunambitha.
Uma umuntu onesifo sikashukela esebenzisa amakhowe omisiwe, afakwa kuqala kubisi olubandayo.
Imizuzu engu-10-15, ubilise isibindi, usipholise bese usika izingcezu ezifanayo. Epanini lokuthosa elinganamatheli, uthele inani elincane lamafutha zemifino, usakaze isibindi kuwo bese uthosa eminye imizuzu eli-10. Manje usungangeza amakhowe, unamathisele utamatisi esibindini.
Isitsha siphekwe kuhhavini kuze kuqhume imvuthuluka yegolide, ngaphambi kokuphaka, ufafaze ngamakhambi oqoshiwe. Kungenzeka yini ukudla isidlo esinjalo kaningi?
Mhlawumbe yebo, kodwa ezingxenyeni ezincane, qiniseka ukubala okuqukethwe nsuku zonke kwekhalori yezitsha.
Izitsha ezinambitheka ngesibindi
Uma onesifo sikashukela efuna ukuhlukahluka, ngo-glucose owengeziwe uvunyelwe ukupheka ezinye izitsha ngesibindi senkukhu. Isibonelo, kungaba yisaladi. Ukuze upheke, kufanele uthathe iphawundi lesibindi, isixha seqabunga leqabunga, umhalana owodwa, isipuni soju lwemvelo, isipuni sesinaphi, ujusi welamula owodwa noma ulamula.
Isibindi sinqunywa sibe yizicucu, sithosiwe epanini lokugoqa elinganamatheli imizuzu emi-5. Isinaphi, usawoti, uju kanye nojusi kuhlangene endishini, isibindi esitholakala ngokugqoka sithululelwa esibindini, kuxutshwe. Ngemuva kwalokho amahlamvu ulethisi afakwa epuletini, kuthi phezu kwawo kubekwe isibindi, kufafazwe ngembewu yamapomegranate. Ungadla isidlo esinjalo sesifo sikashukela sohlobo 2 nganoma yisiphi isikhathi sosuku.
Isibindi sezinkukhu ezi-Braised
Uma odokotela bevumela, ungapheka isibindi senkukhu. Kwesitsha okudingeka usilungiselele: 500 g wesibindi, isanqante esisodwa, utamatisi, upelepele oluhlaza wensimbi, u-anyanisi. Ihlamvu le-Bay, pepper kanye nosawoti kuyengezwa ukunambitha.
Isibindi sibilisiwe emanzini anosawoti kancane, futhi u-anyanisi oqoshiwe kanye nozaqathe kugazingiwe emlilweni ophansi. Lapho imifino in nsundu yegolide, engeza upelepele wensimbi epanini nesitsheni eminye imizuzu 7. Ngemuva kwalesi sikhathi, kuzodingeka:
- engeza isibindi;
- uthele isitsha ngomhluzi lapho kuphekwe khona isibindi;
- imizuzu eminye imizuzu emi-5.
Indishi eseqediwe ingafafazwa ngamakhambi oqoshiwe.
Ikhekhe lesibindi
Isitsha esingajwayelekile nesisiza kakhulu isiguli esinoshukela ikhekhe lesibindi. Ingalungiswa ngokuya ngezindlela ezahlukahlukene zokupheka, futhi izohlobisa imenyu yeholide yabanesifo sikashukela sanoma yiluphi uhlobo. Imvamisa, isibindi senkukhu, izaqathe, u-anyanisi, ugalikhi kuthengwa ikhekhe elinjalo, kepha esikhundleni semifino ehlongozwayo, ungathatha noma ngubani abanye ohlu oluvunyelwe.
Izithako:
- isibindi (1 kg)
- i-cornmeal (150 g);
- Amaqanda ama-3 enkukhu;
- 150 ml skim ubisi;
- usawoti, upelepele.
Inhlama ilungiswa kusuka kwizithako eziphakanyisiwe, ezixutshwe kahle, zibhakwe epanini lokugoqa okungenantambo.
Ama-pancake aselungile kumele agcotshwe ngamakhowe agcotshwe (200 g), izaqathe (izingcezu ezi-2), u-anyanisi (izingcezu ezi-3). Kwenzeka ukuthi inani elincane likakhilimu omuncu wamafutha ayi-10% lengezwe kwikhekhe lemifino yesibindi.
Isibindi senkukhu sohlobo 2 sikashukela singumkhiqizo obaluleke kakhulu ongadliwa nsuku zonke. Izintandokazi kufanele zinikezwe ezitsheni ezilungiselelwe kuhhavini noma ebanjiwe.
Ividiyo ekulesi sihloko ikutshela ukuthi ungasikhetha kanjani isibindi esihle.
