Ukudla kwanoma yiluphi uhlobo lweshukela kufanele kube yi-low carb. Lokhu kuzokuvumela ukuthi ulawule amazinga kashukela egazini ngaphakathi kwemikhawulo ejwayelekile futhi uvikele umzimba emiphumeleni yesifo "esimnandi".
Konke ukudla kukhethwa ngokuya nge-glycemic index (GI), kepha ikhalori akufanele inganakwa. Njengoba esinye sezimbangela ezijwayelekile zohlobo 2 sikashukela ukukhuluphala, uhlobo lwesisu esiswini.
Udokotela we-endocrinologist utshela isiguli ngokudla okuvunyelwe okwakha ukudla okuyinhloko. Imvamisa, ukukhohlwa ukunaka ukudla okwengeziwe, njengamantongomane. Yize ukubaluleka kwabo akubukelwa phansi ngodokotela abaningi.
Ngezansi sizocubungula umqondo we-GI, kungenzeka yini ukuthi udle amantongomane ephayiphi kashukela, izinzuzo zawo kanye nokudla kwansuku zonke.
I-Pine Nuts Glycemic Index
Inkomba ye-glycemic ikhombisa umphumela womkhiqizo ngemuva kokusetshenziswa kwayo kushukela wegazi. Lokho wukuthi, izinga lokuqhekeka kokudla okuqukethe i-carbohydrate. Uma wehlisa lesi sikhombisi, kuphephe nokudla okukhona esigulini.
Ngesikhathi senqubo yokulungiselela, i-gi gige ingakhuphuka kancane, kepha hhayi ngokuxakile. Okuwukuphela kokuwukuphela kwezaqathi, ezinenkomba entsha yamayunithi angama-35, nakumayunithi angama-85 abilisiwe.
Amajusi awenqatshelwe kwabanesifo sikashukela, ngisho nezithelo ezinenkomba encane. Ngale ndlela yokwelashwa, i-fiber iyalahleka, ebhekele ukugeleza okufana komsocobho egazini.
Inkomba ihlukaniswe izikali ezintathu:
- kusuka ku-0 kuye ku-50 PIECES - aphansi, imikhiqizo enjalo yiyona ehamba phambili ekwelashweni kokudla;
- kusuka ema-50 kuye kwangama-69 amayunithi - aphakathi nendawo, ukudla kuvunyelwe kaningi ngeviki;
- kusuka kumayunithi angama-70 nangaphezulu - ukudla okunjalo kwenqatshelwe, ngoba kungadala ukukhuphuka okubukhali koshukela wegazi.
Lapho ukhetha imikhiqizo yokudla, ukunakwa kufanele futhi kukhokhwe kokuqukethwe kwabo kilojoule, ngoba ukudla okunama-kilojoule aphezulu kuholela ekukhuluphisweni nasekwakheni izingqimba ze-cholesterol.
Amantongomane anesilinganiso esiphansi, kepha ngasikhathi sinamakhalori amaningi, kungakhathalekile ukuthi hlobo luni lwe-nati. Ngesifo sikashukela, amantongomane alandelayo avumelekile:
- umsedari;
- ama-walnuts;
- ama-hazelnuts;
- amakhekhe;
- amantongomane.
Amantongomane e-Walnut nephayini wohlobo 2 sikashukela anenzuzo enkulu kakhulu yomzimba, ewuthambisa ngama-amino acid, amavithamini kanye nezinto zokulandela umkhondo.
Ngakho-ke, amantongomane ephayini ane-GI yamayunithi ayi-15 kuphela, amakhalori ngegremu eziyikhulu zomkhiqizo azoba ngama-637 kcal.
Izinzuzo zikaphayini wamantongomane
Amantongomane zikaphayini wohlobo lwe-2 isifo sikashukela abalulekile empilweni yesiguli. Ingxenye yakhiwa ngamaprotheni, adonswa kangcono ngumzimba kunamaprotheni asuselwa kwinyama yenkukhu.
Lawa amantongomane aqukethe ama-amino acid ayi-19, amavithamini amaningi kanye namaminerali. Zonke zihloselwe kahle emsebenzini wemisebenzi yomzimba. Ukudla amantongomane ephayini kungcono kakhulu isigamu sehora ngaphambi kokudla main. Lokhu kuchazwa kalula - lo mkhiqizo ulingisa ukukhiqizwa okwandayo kwe-cholecystokinin ye-hormone, ethumela izifiso ebuchosheni mayelana nokugcwala komzimba. It kuvela umphumela ukugcotshwa ezingxenyeni ezincane zokudla.
Kungcono ukudla amantongomane omsedari ngaphambi kokudla kwasekuseni, ngoba lokhu kudla kuphakeme kilojoule. Futhi umsebenzi womzimba womuntu uvele uwele engxenyeni yokuqala yosuku. Akudingekile ukuhlanganisa ukudliwa kwamantongomane nokudla kwamaprotheni (inyama, inhlanzi) ukuze ugweme ukugcwala kwamaprotheni.
Amantongomane omsedari aqukethe izinto ezinosizo:
- Ama-amino acid ayi-19;
- Vitamin A
- Vitamin E
- insimbi
- calcium
- i-molybdenum;
- manganese;
- i-cobalt;
- i-lecithin;
- phosphorus
Kuyaphawuleka ukuthi amantongomane zikaphayini onesifo sikashukela amuncwa cishe yi-100%. Ukusetshenziswa kwabo kwansuku zonke ngokulinganisa kunganelisa umzimba ngamavithamini namaminerali amaningi.
Ukuba khona njalo kwalo mkhiqizo kumenyu, isiguli sithola izinzuzo ezilandelayo zomzimba:
- inqubo yokwakheka kwegazi iyathuthuka;
- ukunyuka kwama-visual acuity;
- ukuvimbela i-atherosclerosis, umlingani ojwayelekile weziguli eziningi ezinesifo "esimnandi";
- ukuvuselelwa kwezicubu ezonakele kuyasheshiswa, futhi lokhu kungenye yezinkinga ezivamile zabanesifo sikashukela;
- isungula umsebenzi wohlelo lwe-endocrine;
- kwenyusa ukumelana komzimba ezifweni zama-etiologies ahlukahlukene, ezingeni lamaselula;
- ama-tinctures emisedari asiza ukususa amatshe ezinso;
- isebenza njengokuvimbela kwezifo zegciwane lesisu.
Amantongomane ezinhlungu zikashukela asetshenziswa ngendlela engenacala nokulungisa izinhlobonhlobo zokupholisa izinhlungu.
Udinga ukwazi ukuthi inani lokudla okunempilo lutholwa kuphela ngembewu engachazwanga.
Ama-tinctures wezokwelapha
Faka amantongomane ephayiphu ama-diabetesics ku-vodka noma etshwaleni kuphela. Uma uthatha isinqumo sokuphathwa nge-tincture, kufanele nakanjani wazise i-endocrinologist ngayo futhi uqaphe njalo ushukela wegazi.
Kumele kukhunjulwe ukuthi utshwala bungadala ukubambezeleka kwe-glycemia. Ukuze ugweme lokhu, i-tincture kufanele ithathwe esiswini esigcwele noma ngenkathi udla. I-tincture ye-Ceda iyikhambi lokuphulukisa, kepha hhayi isiphuzo sansuku zonke.
Ama-tinctures alungiswa kuphela kusuka kumikhiqizo eluhlaza esezingeni. Kepha ungayikhetha kanjani? Impendulo ilula impela - igobolondo limdaka ngombala, eminye imibala ingakhombisa ukugcinwa komkhiqizo isikhathi eside. Ngaphambi kokulungiselela noma iyiphi i-tincture, amantongomane we-inshell pine kufanele avinjwe ngamanzi abilayo ukuze aqede iphunga elithile.
I-tincture ilungiselelwe kanjena:
- Hlambulula futhi ugeze amagremu ama-300 wamantongomane ngamanzi abilayo, chitha amanzi;
- beka umkhiqizo esitsheni sengilazi;
- uthele amantongomane nge-500 ml ye-vodka noma yotshwala;
- gcizelela endaweni efudumele izinsuku eziyishumi.
Le tincture izonyusa ukungaziphathi kahle kushukela futhi ihlanza negazi. Thatha isiphuzo somsedari ngesikhathi sokudla, uhhafu wesipuni, kathathu ngosuku.
Inkambo yokwelashwa izofinyelela ezinsukwini ezingamashumi amathathu.
Izidlo ngamantongomane zikaphayini
Le nati yesifo sikashukela ingathunyelwa njengomkhiqizo ozimele, futhi ungapheka amasaladi nososo ahlukahlukene. Ngezansi kuzochazwa izitsha zokupheka ezithandwa kakhulu futhi esheshayo.
Isaladi lebhontshisi namantongomane kukhonzwa kufudumele futhi kubanda. Kuzoba isidlo sasekuseni esihle kakhulu esigulini futhi kuzonikeza umuzwa wokugcwala isikhathi eside. Kuvunyelwe futhi ukuyisebenzisa eposini.
Yonke imikhiqizo yesaladi ine-GI ephansi, ngakho-ke ngeke ithinte izinga likashukela egazini. Ukugqoka kwenziwa emafutheni omnqumo. Ukunambitheka kwawo kungenziwa ngamakhambi nemifino, lapho ngaphambili bekugcizelele kuwo uwoyela amahora ayishumi nambili endaweni emnyama. Kwi-tincture kawoyela, izithako ezinjalo zivame ukusetshenziswa - ugarlic, upelepele, i-thyme.
Ukuze wenze isaladi lebhontshisi, uzodinga imikhiqizo elandelayo:
- ubhontshisi obomvu obilisiwe - amagremu angama-200;
- 2 wezipuni ukhula lomsedari;
- uviniga weviniga - 2 wezipuni;
- imbewu ye-coriander - 1 ithisipuni;
- amacende amabili kagalikhi;
- anyanisi owodwa;
- isixha dill;
- amafutha e-olive ngokuthosa;
- usawoti, umnyama pepper - ukunambitha;
- ihalananda ukuhlobisa isitsha.
Fry i-anyanisi kuze kuphekwe, engeza ubhontshisi abilisiwe kuyo, usawoti kanye nepelepele, imizuzu imizuzu embalwa ngaphansi kwesivalo. Ngemuva kokuthulula amantongomane zikaphayini, imbewu ye-coriander kanye ne-garlic kudlula emishini. Thela uviniga. Fry imizuzu emithathu, uvuse njalo.
Faka isaladi endishini, ufafaze nge-parsley eqoshiwe kanye nembewu yamapomegranate. Le isaladi izofanela ngokuphelele imenyu yemikhosi yabanesifo sikashukela sanoma yiluphi uhlobo.
Ividiyo ekule ndatshana ichaza ukuthi ungawukhetha kanjani amakhiniga ekhwalithi aphambili afanele.
