Isifo sikashukela i-mellitus, kungakhathalekile ukuthi hlobo luni, sidinga ukuthi isiguli siguqule kakhulu indlela esidla ngayo nezimiso zokudla. Konke lokhu kuyadingeka ukwenza ushukela wegazi ube ngokwejwayelekile futhi uvikele nezinkinga zesifo "esimnandi".
Isikhombisi esikhulu sokukhetha imikhiqizo yinkomba ye-glycemic index (GI). Yilezi zindinganiso eziqondisa ama-endocrinologists ekulungiseleleni ukwelashwa kokudla. Imenyu yansuku zonke kufanele ibe nemikhiqizo yobisi noma yobisi olunoshukela, izithelo, imifino, inyama nezinhlamvu. Ukuzikhethela kokugcina kufanele kusondzelwe ngokucophelela, ngoba ezinye izinhlamvu zokudla zingasusa ukwanda kweglucose.
Odokotela batusa ukuthi kudliwe ama-barley groats okungenani kathathu ngesonto. Yini evumela izeluleko ezinjengalezi ezivela kodokotela? Ukuphendula lo mbuzo ongezansi, imininingwane izonikezwa ku-GI ye-barley porridge, izinzuzo zayo zizochazwa, futhi izindlela eziwusizo kakhulu zizokwethulwa.
Inkomba ye-glycemic index "cell"
Inkomba ye-glycemic iyinkomba yokuqala yokukhetha ukudla kokudla okunesifo sikashukela. Lesi sikhombisi sikhombisa umphumela womkhiqizo wokudla kushukela wegazi ngemuva kokuwudla.
Ukwelashwa okushisa nokuvumelana kwemikhiqizo kuguqula i-GI kancane. Kepha kukhona okuhlukile, njengezaqathi (amayunithi amasha angama-35, nama-85 amayunithi abilisiwe) namajusi ezithelo. Ngesikhathi sokucutshungulwa, alahlekelwa i-fiber, ebhekene nokuhlinzekwa okufanayo kweglucose egazini.
Ngaphezu kwe-GI ephansi, ukudla kufanele kube nokuqukethwe okuphansi kwekhalori. Lokhu kuzovikela isiguli emafutheni, okuwuphawu lohlobo lwesifo sikashukela esingancikeli insulin, kanye nokwakheka kwama-cholesterol plaques.
Inkomba ye-glycemic ihlukaniswe izigaba ezintathu, okungukuthi:
- kusuka ku-0 kuye ku-50 PIECES - inkomba ephansi, ukudla okunjalo yikudla okuyinhloko;
- Ama-50 PIECES - ama-69 PIECES - okuyisinkomba esimaphakathi, kungenzeka ukuthi ukudla ukudla ngezikhathi ezithile, kungabi ngaphezu kwesonto kabili nangesilinganiso esincane;
- ngaphezulu kwama-70 PIERES - ukudla kuvusa ukugxuma okubukhali kushukela wegazi, futhi ngenxa yalokho, i-hyperglycemia.
Okusanhlamvu okuyi-GI okuphansi: amaqanda, i-buckwheat, ibhali, irayisi elinsundu, i-oatmeal.
Udinga ukwazi imithetho embalwa yokwenza iphalishi yesifo sikashukela:
- ubukhulu iphalishi, yehlise inkomba yayo ye-glycemic;
- kwenqatshelwe ukukhulisa ubufebe ngebhotela; uwoyela wemifino kungaba ngenye indlela;
- kungcono ukupheka okusanhlamvu emanzini;
- uma i-porridge yobisi isilungiswa, khona-ke isilinganiso samanzi nobisi sithathwa sinye.
Inkomba ye-glycemic ye-barley porridge izoba amayunithi angama-35, inani le-calorific ngamagremu ayi-100 womkhiqizo angama-kcal angama-78 kuphela.
Ukusetshenziswa kweseli
Ibhali - kuphuma kulo lapho kulungiswa khona amabhali e-barley. Inzuzo yayo enkulu ukuthi ibhali ngokwayo ayipholwanga, kodwa ichotshoziwe kuphela, eligcina izakhiwo zayo ezilusizo egobolondweni. IBarley iphinde icutshungulwe ibe yibhali leparele, okubuye kunconyelwe abanesifo sikashukela.
Ubhali webhali wesifo sikashukela ubalulekile ngoba unokuqukethwe okuphansi kwekhalori, futhi ukukhuluphala yinkinga kweziguli eziningi. Imvamisa, luhlobo lwesisu sokukhuluphala okuvusa uhlobo lwesifo sikashukela esizimele.
Ngenxa yefayibha yokudla, le phalishi ligaywa kancane futhi isikhathi eside linikeza umuzwa wokuphefumula. Ukusetshenziswa kwayo kuzosindisa isiguli ekudleni okungemukelwa odokotela, ikakhulukazi isifo sikashukela sohlobo 1. Ngemuva kwakho konke-ke, umuntu udinga ukubala umjovo owengeziwe we-insulin emfushane. Okuqukethwe kwe-caloric kwengxenye yebhokisi lamagremu angama-200 kuqukethe kuphela i-150 kcal.
I-Barley porridge iqukethe amavithamini namaminerali amaningi awusizo:
- Vitamin A
- Vitamin D
- Amavithamini e-B;
- i-Vitamin PP;
- calcium
- phosphorus;
- i-magnesium
- insimbi.
Lokhu okusanhlamvu kudonswa kahle, okugculisa isiguli ngazo zonke izinto zokulandela umkhondo namavithamini. Futhi ngenxa yalokho, umuntu akagcini nje ngokuthola izondlamzimba ezifanele, kepha futhi uzuzisa ngokunenzuzo imisebenzi eminingi yomzimba.
I-Barley porridge enesifo sikashukela kuletha izinzuzo ezinjalo emzimbeni:
- inomthelela ekujwayezeni ipheshana lesisu;
- kunomthelela omncane wokugaya;
- kwandisa i-acuity ebonakalayo, futhi le yinkinga ejwayelekile yabaningi besifo sikashukela;
- kuthuthukisa inkumbulo;
- kukhulisa ukumelana komzimba ezifweni kanye namagciwane e-etiologies ehlukahlukene.
Izinto eziqukethwe kuphalishi webhali zisiza ukunciphisa kancane izinga leshukela egazini.
Ukupheka Kancane Kokupheka
Iziguli ezingaphezulu ezinesifo sikashukela ziphendukela ekuphekeni kancane kancane. Lokhu okwenziwa ekhishini akusizi kuphela ukugcina isikhathi, kepha futhi kulondolozwa nezakhi zemikhiqizo.
Ukubala isilinganiso, udinga ukusebenzisa ingilazi ehlukahlukene, eza iphelele nge-multicooker ngayinye. Ibhali, ukupheka ngokushesha, ingafakwa emanzini emanzini. Kepha akudingekile.
Kuvunyelwe ukufaka i-bhotela elincane kule phalishi, ngoba ikhekhe ngokwayo ine-GI ephansi futhi ayithinti izinga likashukela wegazi. Ukuze ucezu lwamafutha lungalimazi ezempilo, into esemqoka ukungaliqedi.
Iseli lilungiselelwe ngokwemigomo elandelayo:
- Hlanza ngokucophelela ingilazi eyodwa yamagalari egreyini ngaphansi kwamanzi agobhozayo bese uyibeka isikhunta;
- uthele iphalishi ngamaglasi amabili wamanzi amaningi, usawoti ukunambitha;
- pheka kwimodi yephalishi, setha i-timer imizuzu engama-45;
- ekugcineni kwenqubo yokupheka engeza ucezu oluncane lwebhotela.
Kungenzeka yini ukupheka iseli yobisi elimnandi kumpheki ohamba kancane? Impendulo engenakuqhathaniswa inguyebo, ubisi kuphela okufanele luhlanjululwe ngamanzi ngengxenye eyodwa neyodwa. Ingilazi eyodwa izodinga izingilazi ezintathu zoketshezi. Pheka ku-porridge yobisi imizuzu engama-30. Faka ibhotela ezansi kwesikhunta ngaphambi kokugcwalisa okusanhlamvu. I-Millet porridge yesifo sikashukela, evunyelwe kanye ngeviki, nayo ilungiswa ngokuya ngomgomo ofanayo.
Ukupheka Ungadliwa
I-Barley porridge ingaphekiwe hhayi njengendishi eseceleni, kodwa futhi njengesitsha esiyinkimbinkimbi, ehlanganisa iresiphi ngemifino, amakhowe noma inyama. Inketho engenzeka yokulungiselela isidlo esiyinkimbinkimbi enjalo ichazwe ngezansi.
Kuma-recipe champignon amakhowe asetshenziswa, kepha ngokuya ngokuthanda ukunambitheka komuntu siqu kuvunyelwe ukukhetha ezinye izinhlobo. Amakhowe, ngaphandle kokuhlukahluka, ane-GI ephansi engeqi ama-PIERES angama-35.
Inkambo yesibili enjalo nayo ingahanjiswa kubantu abazila ukudla.
Isimiso sokupheka:
- Hlambulula amagremu ama-200 ebhali ngaphansi kwamanzi agobhozayo, beka epanini bese uthele u-400 ml wamanzi, usawoti.
- ulethe i-porridge kubilikhi, unciphise ukushisa bese upheka ngaphansi kwesivalo kuze kuthi amanzi avele, cishe imizuzu engama-30 - 35.
- epanini, gazinga anyanisi, 30 amagremu ama-champignons, asikwe emikhawulweni, aqunywe ku-cubes, usawoti kanye nopelepele.
- imizuzu embalwa ngaphambi kokuba kuphekwe amakhowe, engeza ugalikhi ovininiwe namakhambi kuwo.
- hlanganisa i-porridge elungiselelwe ne-mushroom ingxube.
I-Barley porridge enamakhowe izoba yisidlo sasekuseni esihle kakhulu futhi izonikeza umuzwa wokugcwala isikhathi eside. Kuhamba kahle futhi ngama-cutlets. Kuhle ukukhumbula ukuthi ama-cutlets for diabetes ayalungiswa kuphela kusuka enzwaneni eyenziwe inyama eyosiwe. Lokhu kukuvumela ukuthi upheke umkhiqizo wenyama onempilo, ongenawo amafutha ayingozi, ovame ukusetshenziswa yizinkampani ezingathembekile ekwakheni inyama enezinhlamvu.
Kwividiyo ekulesi sihloko, u-Elena Malysheva ukhuluma ngezinzuzo ezahlukahlukene zebhali.
